Keeping it real!

Wellness-Good Health is not an overnight success....it is diligently staying focused on 3 things: Healthy eating Sleep and Exercise You cannot have one without the other; they must flow in perfect harmony in order for you to succeed in your journey to wellness, an overall feeling of peace and tranquility in a chaotic world. Take care of you and the rest will take care of itself. Let yourself go, and the bottom will drop out of the floor under you too. Burning that candle stick at both ends? Stop now....look in the mirror, analyze that smile, know that it is worth taking care of. Commitment, consistency, choice are key to your success. There's only one you-take care of yourself and always B-FIT4U!

Get those zzzz's

Monday....anyone else feeling that weekend slump? You know that feeling when you wish the weekend could be 3 days not just 2 quick ones? If only.... But in the midst of your busy week you can't make excuses for not getting a good night's sleep. Did you know that sleep is one of the key components of weight loss AND maintaining a healthy weight? Indeed! When we lack those zzzzz's we make poor food choices~did you ever try to beat your old friend "willpower" on an empty stomach? Of course not! But you can't make healthy decisions when your tired self would rather snuggle with a bowl of Mac n cheese. So get those zzzzz's! 7hrs will do but 8-10 is best! You can't keep up with the demands of work and family without a good night's sleep. It's like running your car without gas....eventually you will stall and gain weight. So sleep to lose weight? You betcha! Paired with good food choices because you're well rested and exercise~it's a win win win situation!

Holiday weekends, Summer BBQ's, Oh My!

JULY 4th! An incredible celebration marked with great American pride, food, family, friends and fellowship~and BBQs are a must!!! But how do you navigate all that food and drink without busting that bathing suit waistline? First no grazing... That is hit the appetizer table once with a small plate of nibbles and save those calories for the BBQ dinner. When dinner is served meet with the veggies, fruit and lean proteins first, then go light on those mayonnaise based salads. Thinking portion control will keep you on track~a 2 FUN drink maximum and lots of water will keep you hydrated and happy :) Dessert, pick one or share a nibble or two with a friend! Have fun and focus on the positive steps you have taken to B-FIT4U this year, living a healthy lifestyle one bite at a time! Happy Summer and have a great 4th!!🇺🇸

Quit hating on yourself

Do you scream at that image in the mirror? Did you know that negative self talk is NOT going to help you one bit on your health journey? How are you going to put your best body forward if you don't love it with all your heart? Start loving yourself and start living your best life~which by the way is any size your body feels healthy at! Beauty comes in all shapes and sizes. Don't wait to start loving yourself by the number on the scale, but the smile on your face. You are beautiful right now, start believing it! Oxox -FoodieGIRL

Snacking FUN!

Snacking is such an important part of being healthy and keeping your metabolism revved up, burning fat and calories! But the key is sensible snacking, that is sticking to servings (easy to spot quantities on the side of the box or bag nutrition label). From health drinks/juices and packaged snacks, you want to look for quality ingredients that will satisfy your sweet and salty self and keep your belly happy throughout the day! A recent trip to our local market brought some fun finds! Baked pea pod crisps, rice crackers with hummus, protein bars of all varieties (macrobar and think thin fiber bars are our fav right now!) Roasted seaweed, yes try it soooo salty good, and almond butter individual squeeze packets (love honey or choc varieties!). Look for snacks that are 150-200 calories, space them out throughtout your day in between meals and for a pick me up after a workout! Snacks should have an ingredient list that is simple, not processed. Nuts, raisins, trail mix, granola, edamame, cheese sticks, bag of veggies, popcorn..the list is endless....all of it is easy to prepare or packaged and ready for you at the grocery store. So get to snacking, fuel those workouts, fuel your mind, ready set GO!

Results!

Is your impatience getting the best of you when it comes to seeing the healthy body results you want? Are you eating well and working out but getting no where fast? Are you pondering what could you being doing wrong? Well we have your two answers! First patience is key to long term body results. You absolutely must know that this is no race but a lifestyle change for life. Long term results are the result of working hard at changing your food and workout habits one day at a time AND holding onto those new healthy habits forever! Not a detox, not a fly by night weird "I'm only eating watermelon diet" but a lifestyle change of healthy new eating and workout habits. And let's not forget answer #2...consistency!! Consistency is KEY to any new adopted habit, that is not once and awhile do you workout or eat well but EVERYDAY! Yep, you're not going to see or get the results you want without consistency. Sooooo if you have time to look at Facebook everyday, you have time to eat well and workout! Start with 15 minutes each day for your workout and build from there. This is very doable! And food....mindfully eat at each snack and mealtime paying attention to your choices and adopting more veggies, fiber and fruit at each turn. Results take work and consistency-small changes, BIG results, one day at a time, EVERYday! You got this-B-FIT4U :)

Because sometimes you need a little CHOCOLATE!

Working hard on your fitness and need a sweet treat, but don't want to waste that workout on something that will leave you feeling calorie sensitive? This amazing brownie recipe from one of our BFIT4U readers will have your sweet tooth swooooning and satisfied, your cravings fulfilled AND keep your fitness, healthy BFIT4U lifestyle still on track! You're welcome, Enjoy! The Fitness Queen's Brownies Non stick cooking spray 1 ripe advocado 1/4 extra Virgin coconut oil 1 large egg 1/2 pure maple syrup 1 tsp vanilla extract 3/4 unsweetened cocoa powder 1/2 tsp sea salt 1/4 gluten free flour 1/3 cup dark choc chips Preheat oven 350 Line 8x8 baking pan with foil. Coat with spray Combine avocado (mashed up) oil egg maple syrup and extract together. In another bowl combine cocoa powder salt and flour. Combine cocoa mixture and advocado mixture together mix well. Pour batter in pan and spread evenly . Bake 33-36 mins or until toothpick is clean. These are simply delicious !!!