Fit With Wendy
ENJOYABLE FITNESS TRAINING!
Nutrition
NUTRITION IS VERY IMPORTANT!
*Exercising does not give you a "free pass"
to eat whatever you want just because you
"worked out"! Working out then makes your nutrition even
more important!
*Nutrition is all about timing your meals around your
workouts to ensure proper recovery and to see results!
BASIC NUTRITION TIPS:
* Portion Control!!!! What exactly does this mean?.....Well, eat small meals and eat frequently (every 3 to 4 hours). Eat protein first at each meal. Chew slowly and always bake or grill your protein, never fry!
* Break Your Fast! Eat Breakfast. You have been fasting all night which means you are in a Catabolic State (burning muscle). The longer you wait to eat some protein, the more likely you are to store fat! So get your system running again and give it some good fuel! (Skip the donut and go for some protein and fruit!)
* Eat slowly, it takes your body at least 15 minutes to realize it is full!
* Small indulgence. Allow yourself to eat whatever you want once in a while, but try not to over do it! There is a difference between indulging and over-eating. A treat once in a while won't kill your fat loss goals, but just keep it small and then get back on track with your healthy eating. FYI - treats don't have to be bad, make a fruit smoothie or a bowl of fruit with honey and mixed nuts and seeds, nature's dessert, yum!
* Drink Green Tea. It speeds up metabolism and has antioxidants which may help prevent cancer. Add Lemon =)
* Drink more Water! (It will keep your cells hydrated and flush out all the bad stuff!)... oh and guess what.... add Lemon!
* Adding Lemon to water and tea, and even on top of veggies and proteins, is very beneficial to your health and it will help your body get the energy from the food you are eating.
* Have a glass of Red Wine! Some of the Benefits of red wine include; cancer prevention, protection of the heart and brain from damage, reducing age-related diseases such as inflammation, reversing diabetes and obesity.
* Whole Grains. Go for whole grain brown rice and oatmeal over white versions. The fiber and nutrients will keep you full longer
WANT ABS?
GUESS WHAT?
You already have them!
You need to get rid of the layer of fat covering your abdominal muscles, to "have abs". You don't get abs by doing millions of crunches. This only strengthens the muscles of your core, including your spine, which is great...... but.......
_____________________________________________________________ABS are made in the kitchen, not in the gym!
Try writing down what you eat every day and have someone review it! Knowing that someone will be holding you accountable is a great motivator.....!
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GROCERY LIST
PROTEIN
Eggs and Egg Whites
Extra Lean Ground Beef and/or Turkey
Poultry (Chicken breast and Turkey breast)
Tuna (Canned in water, or fresh)
Seafood: Tilapia, Tuna, Salmon, Mahi Mahi, Halibut
CARBS
Vegetables
(Yam, Broccoli, Asparagus, Cabbage, Spinach, Romaine Lettuce, Green Leafy vegetables, Mushrooms, Cauliflower), Onions, Leeks
Oatmeal
Brown Rice
Whole Grains, such as Ezekiel items:
Ezekiel Breads/English Muffins / Ezekiel Tortillas
DID YOU KNOW?
Wheat causes bloating?
Salt causes water retention?
Cut Wheat and Salt from your Plan, and Flatten Your Belly !!!!!
SIMPLE CARBS
Fruits (Apples, Bananas, Strawberries, Blueberries, Rasberries, Peaches, Pears, Grapes, Oranges)
* Choose these in MODERATION! Yes it is "natural sugar" but it's still sugar!
(Good for right before workout with some nuts, and right after workout with fast-acting whey protein)
HEALTHY FATS
Olive Oil Flaxseeds Avocado (watch portions)
Almonds
Almond Butter
Nuts/Seeds/Dried Cherries Mixture
Green Olives
SUPPLEMENTS PLEASE CLICK PHOTO FOR MORE PRODUCT INFORMATION! 
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How to Dine Out & Stay Lean!
* Order a large salad with lots of colorful veggies and some protein (grilled chicken breast, fish, or a lean cut of meat like sirloin or filet)
* Ask the waitress to have the cooks prepare your meal without any oil or butter on the vegetables.
* Try your best to stay away from refined carbs (White bread, white pasta, cakes, pastries, cookies, sugar, etc....)
* You are not required to finish all of your food, so take it home and it eat a few hours later as another mini meal!
* IF you must, share dessert, or go for a cup of hot tea with lemon or a latte with non-fat milk instead!
* Don't forget to drink plenty of water! Watch out for sugary drinks!
* I know it's hard to make healthy choices when everyone around you is making poor choices, but if you stick to it, you will be healthy and fit and soon everyone will be noticing your new shape and asking, "What did you do?"
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MAKE MEALS AHEAD OF TIME SO THEY
ARE READY TO "GRAB AND GO"!
IF YOU FAIL TO PLAN, YOU PLAN TO FAIL!
IT'S THAT SIMPLE. =)
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DISCLAIMER:
I am a Fitness Professional. I am not a Registered Dietitian, Nutritionist, nor a Medical Doctor. All information given on this page and on this site, is general, useful information to assist you in living a healthier lifestyle. Each individual is different, and therefore has different needs. Your diet should be specific to your body, and therefore you should seek assistance from a Dietician or Nutritionist. I HIGHLY recommend Jem Welsh at http://www.jemwelshnutrition.com/.