When you've done your workout, you feel great - and hungry. But you resist eating a snack because you don't want to undo the good you just did, right?
But you need to have a light recovery snack of 10-15 grams of protein and 20-30 grams of carbs in the 30 minutes after your workout. Why? You will refuel your energy and encourage muscle recovery.
Consider peanut butter spread on apple slices, a good-quality cheese with dates, or low fat plain yogourt with berries.
FIT TIP #9
Replace your screen time with active time. If you spend your lunch hour cruising the net, change things up. At the start of your lunch time, head out the door for a brisk 15 minute walk. Then you can enjoy your meal and screen time after you've done your mini-cardio. This small change will bring big change to your health and body over time.
Fit Tip #8 - How to Use Negative Rewards for Motivation
How can you stay motivated to get your workouts done? Studies show that a negative reward is key to
lighting a fire under us. That means picking something that you really like to do, or something you want
to buy (stay away from "treat foods" as motivation, please). For instance, if you have your eye on that
new electronic accessory that's on sale this week, commit to your full workout/nutrition goals for the
week. If you don't do the work, you don't get to buy it. Period.
We also respond well to financial "fines". You can put $20-30 aside in an envelope for the week, in $5
bills. At the end of the week, for each goal you didn't do, you have to subtract $5 from your money, and
put it in the pot for next week - you can't spend it this week.