For many of us who are constantly on the go, it can be very difficult to stay conscious of the foods we are putting into our bodies. Luckily, it’s difficult but not impossible. Below are some fitness and nutrition tips for all you busy working bees!
When Life Gives You Lemons, Add Them to Your Water
Adding a squeeze of lemon to your water can help your digestive system, flush out toxins and aid in weight loss. You may have heard that a lemon in your water has health benefits, but it’s more than sticking a lemon in your water at a restaurant. Lemon water can actually really help your body, if you drink lots of it! It won’t work overnight like some sites may tell you. Try squeezing a lemon in your water every day for about seven days, and then make note of how you feel.
If you’re like me and are obsessed with drinking coffee, look into drinking cold brew instead. Cold-brewed coffee (not just regular iced coffee), is brewed like tea and steeped for hours in cold water. It has 70% less acid than regular coffee which is ideal for your pearly whites because it won’t ruin your teeth like regular coffee. I add a hint of almond milk to mine, but it’s so tasty it barely needs anything.
Foam Rolling #ForLife
Foam rolling is extremely necessary if you work out! It can eliminate tight and sore muscles, and give you benefits similar to a massage. It improves range of motion and decreases muscle joint stiffness. I find my foam roller helping me relieve stress as well, especially in my back.
The perfect alternative to potato chips. I’m not talking movie theater or microwave popcorn, but real organic, homemade popcorn. Did you know that almost three cups of popcorn has less than 100 calories? Yep. It’s my favorite snack ever. Pop it on the stove in a touch of olive oil or coconut oil, and devour. A handful of popcorn has more fiber than a handful of blueberries and a ton of great antioxidants.
Grocery Store Rule to Live By
Number one – Never go grocery shopping when you’re hungry… you will buy more food, and you’re more likely to buy less healthy foods. Number two – Try to stay on the outskirt ring of the store. The inside aisles contain the junk foods, while the outside ones usually contain the fresher/non-processed foods such as fruits, veggies and meats. Always shop the perimeter.
Chia Seeds Everywhere
Chia seeds are loaded with omega-3 fatty acids (nature’s best plant source of this) and fiber. Fiber is great for weight loss because it helps you feel fuller longer, and prevents you from over eating. Chia seeds give me the energy I need to keep going all day. Try adding chia seeds in your daily water — with your lemon, of course.
Slow and Steady Pace
Eating slower can help you lose weight! You can eat the same amount at each meal as another person, but if they eat slower than you, they can lose more weight. Crazy, but true. Put your fork down every other bite. Try chewing your food about 25 times through, this will help with digestion as well.
Stand Up to Burn More Calories
Heard the phrase “sitting is the next smoking” lately? It’s true. If you’re at your desk for a long period of time, try doing your work standing up at times. Standing burns almost twice as many calories than sitting and helps with your circulation. If you’re ever getting tired in the middle of the day, try standing up for a breeze of energy.
My mom has always said, “your muscles don’t know if you are in a fancy gym or in your kitchen.” Think about that. A minute here and a minute there adds up to firm up. Simple things can go far. For example, when walking up the stairs, skip a step and squeeze your booty for a butt toner. Or, say you’re in the kitchen waiting for your water to boil, why not do some standing leg lifts?
Hard boiled eggs are the perfect breakfast in the morning when you’re on the go. But save the mess of boiling them… try making them in the oven! Put the eggs in a muffin tray so they don’t move around, set the heat to 325, and put them in for about 25 minutes. They’re so much easier to peel this way, and for me, they’re way easier to make!
By Katie Austin // Instagram: @katie.austin // Twitter: @katie_austin // Website: http://getfitwithkatie.com/
Katie Austin is the daughter of fitness icon Denise Austin and has chosen to follow in her iconic mother’s footsteps. The ambitious and talented 21-year-old recently released her free PDF guide for college girls titled, The College Girl’s Guide to Fitness that gives readers dorm room fitness tips, simple, easy, healthy and quick snacks, meals and meal prep ideas, de-stressing tips and exercises, and more! In 2015, Katie published her first fitness e-book for teens and young women called, Love Your Body, Love Your Life: 28 Days to a more Beautiful You. Each day begins with a motivational message and life lesson, a challenging but easy-to-do workout to follow along, and built-in rest days throughout the program with exercises that focus on how to learn to love yourself. When Katie isn’t focused on her studies, motivating others to get fit or carving her own path in the fitness industry she enjoys spending quality time with her family at their home in Hermosa Beach, playing sports and exercising with her friends, taking cardio dance classes and cooking.