A fruit and water only smoothie is the perfect way to start your morning!
Add in some extras to your smoothie when you’re craving something sweet!
If you’re new to plant-based eating or are looking for a little inspiration for your next meal – I’ve got you covered with this comprehensive guide on how to build a yummy and nutritious plant-based meal.
Proteins are essential building blocks for your body, supporting muscle growth, tissue repair, and proper immune function. Plant proteins provide all the amino acids you need without the downsides of animal proteins.
Complex carbs provide sustained energy throughout the day and are rich in fiber, helping with digestion and keeping you fuller longer.
Vegetables provide essential vitamins, minerals, and antioxidants that support overall health and reduce inflammation. Aim for a colorful variety to get the broadest spectrum of nutrients.
Herbs not only add flavor without extra calories but also contain powerful antioxidants and medicinal properties that support immune function and reduce inflammation.
Spices transform bland ingredients into exciting meals while offering significant health benefits, from anti-inflammatory properties to metabolism support.
Leafy greens are nutritional powerhouses, packed with vitamins, minerals, and phytonutrients. You’ll barely taste them with all of the other flavor going on, and they will add so much goodness to your dish. People who started adding greens to their diet noticed a difference in energy levels almost immediately!
These flavorful additions can elevate your meal with healthy fats and extra nutrients while making everything more satisfying.
What if I told you there’s a way to feel more healthy and fit, even with a busy schedule?
It doesn’t come without a cost: you gotta be willing to put in the daily work to get there.
Doing it when you don’t want to. Learning to say no more often. Thinking over your beliefs and thoughts and creating your own point of view and standards that you live by.
Being healthy and fit is not for everyone, and that’s okay.
If you’re content living the life you’re living, where you’re at, what you look like, and what you do on a daily basis – I mean this genuinely: good for you! Keep it rolling my homie!
But if you’re fed up and need a change, I got you with some tips on how to get healthier and more fit… by doing something small each day.
Full disclosure: you’ll only see change if you are willing to put in the daily work and grind it out. No work = no results.
We gotta start somewhere, sooooo let’s rock!
It’s not so important as to what time you eat your first meal of the day…
Rather WHAT you eat as your first meal of the day.
When I learned this, I decided to commit to “fruit first” and this small thing has been a game changer for my energy levels, skin, all that!
It can be a piece of fruit, a fruit smoothie (fruit & water only), or a freshly squeezed fruit juice shot / drink.
Fruit first = instant energy + a positive ripple for the rest of my day.
So if you have to choose between a healthy snack and junk food like sugary cereal, breads, bagels for breakfast…
Go with the healthier option! Even if it pains you at first to do so.
You’ll thank yourself later on when you’re feeling more upbeat and energized.
This little switch will make a world of a difference!
Intermittent fasting is an effective way to achieve your fitness goals while improving your overall health.
The most popular form of intermittent fasting is known as the 16/8 method and is basic enough for anyone to try and succeed at!
Here is the 16/8 method: Establish an 8 hour window in your day to eat.
In other words, you are technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window (16/8).
No food is allowed during the fasting period, but you can drink water, coffee, tea and other non-caloric beverages.
Some forms of intermittent fasting allow small amounts of low-calorie food during the fasting period.
I typically eat fruit / drink fruit smoothies in the morning before my eating window begins for more morning energy and to help with any hunger pains.
See more on intermittent fasting > here < like the benefits and what works for me.
Not just once a day → throughout the day. 5 minute hang session here, a yoga session there, squat burnout before lunch, a mobility session before bed.
Incorporating more movement throughout your day.
Focusing on different areas and different types of movement.
Having fun and moving around. Putting your limbs where they usually aren’t.
“Move it or Lose it” aka move your muscles and joints, or they will become weaker, achy, and painful with time and inactivity. If you have weaker, achy, or painful areas now, consider moving them more to help build them up again. Start small and be consistent.
Now that you plan on moving more throughout the day, throw in some burnout workouts throughout your week if you’re really looking to tone up quick!
A burnout workout goes like this: put on some music with songs in the 3-5 minute range.
For the first song, we’re gonna focus on arms: arm lifts in particular. Lateral raises, arm circles, shoulder presses, swimmers, wings… anything that keeps your arms moving and burning. You want to think non stop arm movement. 10 arm raises to the side, 10 to the front, 10 wings, etc. If it’s burning, it’s working.
Next song, we’ll focus on legs: squats, sidekicks, calf raises, single leg romanian deadlifts, etc.
Next song, you could go back to arms or you could try out another muscle group like glutes, back, chest, or abs!
Go the entire song straight with no breaks / rest. If you can’t yet, amazing! Now we have something to work toward. If you can, then let’s bump up the goal to 2 songs, 3 songs, etc!
Do as many songs as you’d like. My rule of thumb with movement is at least 30 minutes of movement throughout the day along with a daily mile walk or run.
If you are looking to tone up, maybe lose some weight, feel healthier, more vibrant, more energized – eating healthier and moving more will help you get there.
Thank you for reading through 4 Tips to Tone Up and Get Fit!
If you found any value in this post, please share it with a friend who may benefit.
Leave a comment below and say hi!
x Cor
Maintaining your weight is all about burning and consuming about the same amount of calories each day.
And while the number of calories can play a role in whether you are losing, maintaining, or gaining weight…
It’s what those calories are doing for you that’s most important.
If you ate 2,000 calories of fruits and veggies vs 2,000 calories of fast food, which do you think will leave you feeling more energized and less bloated? Easy answer.
Below are some of my best tips for maintaining your current weight…
If you are looking to maintain your weight, keeping up with your healthy habits is key.
Eat plants, move more, breathe deeper, adjust along the way🤍
x Cor
Want to lose weight? It’s simple. Commit to a plan, like the one below…
Review your goal, strategy, and daily tactics on a weekly basis to make sure everything looks good. If the plan needs adjusting, weekly reflection is the perfect time to do so.
For example, you can bump up your cardio goal from a walk around the block to a jog around the block.
Maybe you scale your eating window time back to 6 hrs, or bump it up to 10 hrs.
Having your very own plan and adjusting it on a weekly basis to what works best for you = long-term success. Each time you review your plan you plant another seed of success. You are influencing your own actions to get the results you want.
And if you ever need feedback about your weight loss plan, reach out through my contact page I’d love to help out!
Here’s a food shopping list and some easy recipes to help get you started.
Plan. Do. Review.
x Cor
If you are trying to lose weight, burn more calories than you are consuming!
1 pound of fat = 3500 calories which means in order to lose weight, we have to burn more than we are consuming on a daily basis.
How? It’s simple… exercise / move more often and consume less calories (note that it’s less calories, not less food)
Easy math:
Say you burn 2,500 calories for the day, and you consume 2,000 calories. That’s 500 calories down. To get to 1 pound of fat burned off, we are looking to get 3,500 calories down. 7 days at 500 calories down = 3,500 calories down = 1 pound of fat burned off.
I’m sure you can see how the day to day really does matter whether you are looking to gain, lose, or maintain your weight.
It’s important to stay active and eat well – we all know this. Taking the first step is the hardest, but once you start and get in a rhythm, you won’t have to push yourself as hard to get it done – you will start to form the habit of doing —> less thinking and wishing, more doing and improving.
CHALLENGE! For the next 30 days, commit to moving more and eating cleaner, healthier (low-cal) foods. A little bit everyday absolutely goes a long way and the change you’re seeking to make can start today if you decide to follow through on your commitment.
Here’s a free movement guide for ya to get started…
Along with a food shop checklist and some easy healthy recipes.
Regardless if you walk, run, lift weights, etc —> burning more than you consume will ultimately drop the extra pounds you’re trying to lose.
Keep on stepping!
x Corie
