This New Years Boost Your Resolutions With Some Simple Changes

Everyday in my gym I hear women tell me there too tired to workout, not feeling it today and blah, blah, blah..if your to tired to do your planed workout maybe there’s more to it then your job. Our everyday habits can ruin a well laid plan and side track any fitness goal: what you eat, how well you sleep, and how you cope emotionally, will determine if your going to have a great workout or just make another excuse to not even go to the gym .

This New Years Why Not Make Some Solid Resolutions Starting With Your Diet

Why does Chinese food for lunch leave you sleepy an hour later? Or that lack of your favourite fluids put you in a fog? The answer is simple, eating habits play a major role in how well the women’s body will function on every level. Here are the top fatigue fighting nutrition strategies that can change your outlook and improve your fitness goals.

First all ways eat breakfast… even if you don’t feel hungry that early in the morning. Studies show that women who eat breakfast feel stronger both mentally and physically than those who skip breakfast.

Next try and eat every 3 to 4 hours. Eating 3 small meals and 2 healthy snacks throughout the day can keep your blood sugar and energy levels stable through out the entire day, larger portions demand more of your energy to digest, thus leaving you feeling lethargic. With each small meal you eat, get a mix of carbs (the body uses carbohydrates for energy), protein (which helps maintain energy), and fats some healthy fats are found in fish, nuts, and olives. If you follow this mixture of fats, carbs and protein you will feel full and won’t have a short lived sugar high followed by the crash.

Some good meal ideas can be a low-fat yogurt with any kind of berries and some whole-grain granola, salmon and green veggies with whole-grain crackers, and a lean tenderloin with asparagus.

Eat more fiber. Fiber has a time-releasing effect on carbohydrates, so they enter your bloodstream at a slow and steady pace, giving your energy all day long. Try and let your snacks consist of fiber, the daily recommended 25 to 30 grams of fiber should be plenty. Some good sources of fiber, a bowl of raisin bran (5 grams per cup); black beans (beans have 7.5 grams per 1/2 cup); air-popped popcorn (3.6 grams per 3 cups), even an apple with the skin has (3.3 grams), getting more fiber in your diet is easy, once you know which foods provide the fiber you’ll enjoy eating.

And eat more omega 3s. You can find omega 3s in fish’s such as tuna and salmon, walnuts, and canola oil are also high in omega 3s, omega 3s keep brain cells healthy and keep you feeling mentally alert. Omega 3s encourage the body to store carbs as glycogen rather than as fat.

Drink more water. Water makes up the majority of your body’s blood and fluids, and even the slightest dehydration can cause blood to thicken, forcing the heart to pump harder resulting in you feeling fatigued. To know if your getting enough water try monitoring how often you urinate. You should be going to the bath room every 2 to 4 hours, and your urine should look clear or pale yellow.On top of drinking more water, you can also eat foods that naturally contain water, such as juicy fruits, like watermelons, oranges, and grapefruits.

Limit your caffeine intake after noon time. Drinking 2 to 3 cups of coffee can make you more energetic and alert in the hours following, but when caffeine is consumed anytime in the afternoon or evening the quality of your sleep that night can take a really take a hit, leaving you groggy and out of it the next day. Although switching to a decaf coffee in the afternoon sounds like a good plan, researchers at the University of Fla found that out of 21 out of 22 decaffeinated coffee beverages contained some caffeine.

If your looking to have more energy for your workouts, the following tips and facts should help. This new years you can get into better shape and fulfill all you resolutions, but it takes a plan and hard work. I created a product just for women who want to get into shape but need some guidance, let MY Audible Trainer help you reach all your fitness goals. Available on Amazon