Clean Eating, Diet, Health, Healthy Eating, Recipes, Weight Loss, Workout

Plant Based Pre & Post Workout Snacks

Recently, I’ve had a few clients who have a plant based diet and they have asked me for ideas of what to eat before and after their workouts.  Many people get confused on what to eat, so I wanted to share some of my favorite options that are perfect not just for someone who has a plant based diet, but anyone.

What to Eat Before Your Workout: The key is to remember that quality of your workout will depend on how fueled it is before the workout. Your body has to pull energy from somewhere and it’s much easier to pull it from calories that are consumed within an hour of your workout, then pulling stored energy that your body uses for other daily functions. Focus on eating more carbs based foods 30 – 60 minutes before your workout.

  • Oatmeal or Overnight Oats: This is one of my favorites, mainly because I workout in the morning and this “breakfast” food just makes sense to me.  Plus, it’s whole and takes a while to digest, so it can help to keep you fueled, especially if you are working out for longer than 45 minutes.
  • 100% Whole Grain or Sprouted Grain Toast with Pure Honey or Real Fruit Spread: This is one of my dad’s go to pre workout snacks and he swears by it for his long cardio sessions.  The key is to make sure that you choose 100% Whole Grain or Sprouted Grains, which helps with the slow digestion of the carbs coupled with the fast digesting carbs with the honey or fruit spread.
  • Apple or Banana with a Tbsp of Nut Butter: This is an easy pre workout snack that doesn’t feel as heavy as the oatmeal or the toast.  This is my favorite for a HIIT or Circuit Training Strength workout.
  • Kind Bars: I am not a big fan of bars, but I do like Kind Bars because I can recognize all of the ingredients in them, they are easy to take with me on the way to the gym, and they taste like a candy bar. 🙂
  • Fruit Juice or Smoothies: This is typically my last resort, as most fruit juices and smoothies are packed with sugar and don’t give you a lot of substance and I feel really full, but when I’m in a real crunch, I will grab a bottle of 100% Orange Juice or grab a Smoothie and drink half.

What to eat after your workout: The key here is to make sure that you have a mix of protein and carbs.  I know that this sounds crazy, but after a workout, while your muscles are going into repair mode (where protein is key), your body is still burning calories and can burn them with carbs that you use to replenish your body after the workout. I highly recommend that you consume your post workout meal or snack within 30 minutes of your workout.

  • Meal Replacement Shake: As you know, I’m a big fan of Shakeology and this is my all time go to post workout Shake, because it’s more than just protein, it’s a true meal which includes not only carbs, but also minerals, vitamins, adaptogens (which also help with the post workout recovery), super greens (to help reduce the acidic ph levels, which also help with reduction of inflammation), and so much more.
  • Chocolate Milk – This can be Soy Milk or Dairy Milk, both options are a great mix of protein and carbs and easy to digest and great when you are in a pinch.
  • Hummus with Veggies and Whole Grain Pita: This is a great snack, especially if you want something more savory.
  • Green Salad with Lean Protein & Veggies: Your protein options can be tofu, edamame, hard boiled eggs, tempeh, nuts, seeds, or beans.  Aim to use a vinegar based dressing.
  • Peanut Butter & Jelly Sandwich or a Hummus & Veggie Sandwich: This is the perfect balance of protein, carbs, and healthy fats. Many people think sandwiches are not healthy, it’s a matter of the bread you choice, the condiments/fillings that you use. Here’s my tips on how to make a Healthier PB&J

 

Hopefully, this will give you some ideas of what to eat before and after your workouts! 

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Clean Eating, Fitness, Health, Healthy Eating, Motivation, Personal Development, Self Care, Weight Loss

3 Tips to Get Out of Your Funk

I don’t know what is going on these days, but I’ve been speaking with a lot of my clients and friends who have said they are feeling “Blah!” when it comes to their jobs, their relationships (or lack thereof), their finances, their family, and their health/fitness. I don’t what it is, but I wanted to share my 3 tips that have helped me and I’ve already heard back from a few who have said my tips have helped them.

In the video below, I break it down into the following:

  1. Get Clarity in what you want.  If you are unhappy, it’s important to know exactly you are unhappy about and what exactly you want to change.
  2. Get Organized and clear the clutter. When our life, house, minds, fridge, etc is packed with clutter, it can create more anxiety and stress about the current situation and it can prevent us from seeing opportunities and possibilities to change ourselves, our situation or our perspective.
  3. Get a Goal that you can use to focus your attention and energy.  Once you know what you want to change and you have created space for change to happen, you have to take action by moving forward in a positive direction.

Watch the video to get a bit more about these tips and to help you get on track to getting out of your funk!

Diet, Fitness, Healthy Eating, Motivation, Quote, Weight Loss, Workout

Try this goal setting technique to reach your weight loss goals

64186-we-are-what-we-repeatedly-doMany of my clients come to me with very specific goals, like “I want to lose 15 pounds in one month” or “I want to lose my stomach flab by my trip to Maui in a few months”. While I commend my clients for setting SMART Goals, which are Specific, Measurable, Attainable, Realistic, and Time Specific, I often have to have a conversation with them about how “Realistic and Attainable” their goals are. Is it possible to lose 15 pounds in one month? Absolutely. Will it be easy and will they enjoy the process? Absolutely not. Typically, when I lay out the plan of action, their eyes glaze over and they are hit with the reality that the goal they want may require more than they are willing to do to reach that goal in that amount of time.

One thing that I work on with my clients is setting goals that are motivating and actually make them excited to push for. How do I do that? We change the focus from achieving a specific result to adopting a specific habit, which will ultimately lead to their desired results. There is power in forming healthy habits, mainly because once you form those habits, naturally they will lead to results of getting healthier, losing weight, feeling better and more.

When I task my clients to set goals, I give them these specifics and I call them SMART 2.0 Goals: 

  • Specific
  • Meaningful & Motivating
  • Action Oriented
  • Realistic
  • Time Framed

For example, instead of saying, “I want to lose 15 pounds in one month”, your goal would look something like this:

Weight Loss SMART Goal 2.0: I will lose 15 pounds by developing the habit of eating a healthy breakfast and taking my dog on a 30 minute walk every morning for the next 4 weeks.

This type of goal setting provides you with a better aim and focus on developing habits, also it gives you a better idea of what you need to do each day to make that goal become a reality.   You are no longer focusing on the 15 pounds, instead you are focusing on creating a habit to eat a healthier breakfast and to use your dog walking time to be active.  By the end of the month, will you have reached your goal of 15 pounds of weight loss? Maybe or maybe not, but will you be well on your way? Absolutely! Will you feel good about yourself if you are able to make two small adjustments to your daily routine that will lead to feeling better, looking better, having more energy, fueling your body, and spending more quality time with your dog? Absolutely!   If you keep this habit up and make it a lifestyle change, will you eventually lose those 15 pounds? HECK YES!

This type of goal setting is great because at the end of the day you are forming habits that will lead to a healthier lifestyle and the bonus will be the weight loss or whatever result you are looking for.   Aristotle nailed it when he said, “We are what we repeatedly do.” 

If you would like to learn more about how to set better goals to help you achieve a healthier lifestyle, connect with me on Facebook and send me a message. 

Clean Eating, Diet, Fitness, Motivation, Personal Development, Weight Loss, Workout

3 Tips to Get (& Stay) Motivated in 2016

Happy New Years! As we kick off 2016, I wanted to share with you 3 Tips to Get (and Stay) Motivated for 2016.  I know that many people start off the new year excited and ready to crush their health and fitness goals, but as the days and weeks roll by, our level of commitment can begin to decline.  Last week, I hosted a free webinar where I go into detail of my 3 tips (click here to watch the webinar or scroll to the bottom), but I wanted to share them with you here.

quitting-motivation-card-wallpaper-inspiring-quitting-quote
1. Clearly Identify Your WHY and Your Goals: Take some time and think about WHY you want to get healthy and fit this year. One of my favorite quotes is “If you are considering QUITTING, think about why you started in the first place.”  This gets me every time, when I want to give up on a goal, I simply remember why I started in the first place and it helps me push past my excuses.  The same thing with your goals, get very clear on what you want to accomplish and make sure that your goals are SPECIFIC, MEASURABLE and REALISTIC. Once you have your WHY and your GOALS, read them at least once a day so that they stay in front of you!

aaeaaqaaaaaaaakuaaaajdvkzdnkyjuylwnmogitndi2mi1imzlmltflywm5owexndjiyq2. Make a Plan, Work Your Plan & Do It Consistently: Once you have your goals, break them down into daily, weekly, monthly and quarterly tasks.  This way you will know exactly what needs to be done and how to move forward with your goals. The biggest thing here is to make sure that do what needs to be done CONSISTENTLY, not just when you feel like it or when it is convenient for you. News flash, success isn’t always going to convenient and comfortable, so just suck it and keep pushing forward.

the_workout_buddy_tn-6630403. Get Connected to an Accountability System: The biggest success factor I found with my challengers last year, was those who actively participated and checked into the group or with their Accountability partner. When you know that you are expected to show up and check in to a group or for a weekly check in call, it creates a sense of urgency to do what you said you would do.  This is why I love my monthly groups, because you have people with the same goals as you, who are right there with you pushing and working on their goals. You are not alone and you have the support needed when you feel like giving up.

These 3 tips may seem super simple, but they have been game changers for my challengers in 2015 and hopefully, they will work for you, too!

If you are looking for more accountability to reach your goals in 2016, you’re invited to join my upcoming January 2016 Kick Off Challenge. To learn more, click here or watch the webinar below and at the end I discuss more about the challenge group and the special bonuses I’m throwing in for my participants.

 

Fitness, Health, Motivation, Weight Loss, Workout

Have a Healthy & Happy Thanksgiving!

On this day, we set our intention towards Gratitude and Thankfulness. Among all of the things that are on your list to be thankful for, take some time today to be thankful for your body. You may not be where you want to be, you may be on the first step of your health and fitness journey or you may be in the middle and still have a ways to go until you reach your goals, but if you simply believe that you have the power to make those changes and reach those goals…you will get there. When you love and respect your body, you will make choices and decisions that will support your goals, so keep pushing.

BONUS Thanksgiving Gift for you – Thanksgiving HIIT Workout (Under 30 minutes)

Before you PIG OUT on Turkey Day, don’t forget to Workout! Here’s a simple workout that you can do to burn some calories!

Start your workout with something to get the heart rate up for 2 – 3 minutes like running in place, jumping jacks, X jumps, etc.

2. Perform each move for 60 seconds

  • Squats
  • Skaters
  • Push Ups
  • Mountain Climbers.

3. Rest for 60 seconds and then repeat step 2 at least 4 more times for a HIIT workout in under 30 minutes.

However, if all else fails…just MOVE YOUR BODY! Run around, do cartwheels, dance around, act like a fool…the key is to get moving, get the blood flowing and burn those calories!

Have a healthy and happy thanksgiving from my heart to yours!

Allison Tibbs
Certified Personal Trainer & Healthy Lifestyle Coach
http://www.AllisonTibbsFitness.com
Facebook – http://www.Facebook.com/AllisonTibbsFitness
Instagram – http://www.Instagram.com/AllisonTibbs

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Personal Development, Quote, Self Care, Weight Loss, Workout

3 Ways to Make April Your Best Month Yet!

11034117_10108423685368884_2743392851562478390_nHappy April!

Are you ready to crush this month and reach your goals?

The beginning of the month is where people tend to set new goals, but if you have been setting the same goal over and over again each month, chances are there some things that need to be tweaked in order to finally reach those goals. For most, it’s simply being held accountable to what you say you are going to do and having a plan of action that you make the commitment to working that plan every-single-day!

Will it be easy? probably not. Will it be fun? I will do my best to make it fun! Will it be worth it? Of course it will!!! 

Here are 3 ways to stay on track this month:

  • Create a plan of action and share it with someone to hold you accountable. Remember, if you fail to plan, you plan to fail. Period. So think about what you need to do daily and then having someone keep you accountable to doing those daily activities will make sure that you move closer to reaching that goal.  Doing daily or weekly check ins to track your progress and brainstorm ways to move past obstacles can help you to keep moving forward.
  • Make your goals challenging, but realistic.  One thing that I used to do was set goals that were challenging and pretty much unrealistic. Within one week of pushing hard, reality set in and I would give up.  Take a look at your current schedule, budget, and mental/emotional capacity, do you really have time to run 10 miles every single day or should you focus on running 1 – 3 miles a day? Do you think that you can eat 100% clean with NO CHEATS or maybe you focus on eating a healthy breakfast and practicing meal prep to help stay on track this month? Make it challenging, but also make it realistic so you are truly motivated, instead of discouraged.
  • Don’t be afraid to change things up.  This weekend I recorded a video (click here to watch) where I talk about the importance of re-evaluating your plan and making small changes, when necessary. This works if you feel stuck, you know, working out daily, but the scale isn’t moving or eating healthy, but still feeling sluggish.  If you are struggling and want help with reaching your health and fitness goals this month, I can help you to make some tweaks to help you get back on track.

I hope that you have a great month and remember, I am here as your Healthy Lifestyle Coach and Personal Trainer, so if you have questions, need advice, or want suggestions on how to get back on track, I’m here! We can connect on Facebook and chat!

Health, Healthy Eating, Motivation, Personal Development, Self Care, Weight Loss

3 (Non-Fitness) Books to help you lose weight

One of the biggest things that I like to implement into working with my clients, is ensuring that they have the mindset to help them stay focused and consistent with their health and fitness journey.  A big game changer for me, as well as my clients, has been the role of personal development to accompany the physical transformation that is happening.

Here are some books that I highly recommend if you need a little motivational boost to stay committed to your health and fitness goals:

  • Eat That Frog by Brian Tracy – This is the perfect book for those who struggle with time management and use the excuse “I don’t have time to workout”.
  • The Compound Effect by Darren Hardy – This is the perfect book for those who are a bit impatient and are getting frustrated that the results aren’t coming quick enough.
  • PUSH by Chalene Johnson – This is the perfect book for those who are struggling with setting goals and creating a plan to reach those goals.

These books have been game changers for me and my clients and if you are finding that you are not pushing hard or digging deep, give one of these books a try.  I’d love to know what other books you are reading – fitness or non-fitness related! 

Beachbody Products, Beachbody Programs, Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Personal Development, Weight Loss, Workout

4 Ways to Change Your Body for Lasting Results

Lately, I’ve been receiving a lot of emails and notes on Social Media from people who are FRUSTRATED because they are not seeing the results that they are aiming for – the weight isn’t coming off, the abs aren’t coming through, there is still too much jiggle going on, etc.  If you are in the same boat, please understand that to  get real change in your body composition, it will require

  • a structured fitness plan that includes resistance training and cardio at least 4 – 5 times a week for at least 30 minutes.
  • a diet that is focused on eating clean and filled with fruits, veggies, lean protein, and whole grainsShakeology is a great way to ensure that your diet is on point and if you want more info on what clean eating is click here to get my free clean eating guide.
  • drinking adequate water every day (at least half your body weight in ounces – EX. If you weigh 200 pounds, you need at least 100 ounces of water)
  • getting enough sleep so your body can recover and support the change that is happening.

If you are frustrated because you’re not getting the results that you are looking for, the scale isn’t moving, the abs aren’t coming through, or whatever else you are aiming for, let’s get you on a program that is structured, customized to your goals, and will position you to get the results you are looking for.  Each month, I host Fitness & Clean Eating Challenge Groups, for more information click here. My goals are to help you reach your goals!

Fitness, Guest Blog, Health, Motivation, Personal Development, Self Care, Weight Loss, Workout

5 Tips to Turn Housework Into a Cardio Workout

Most people are not particularly eager when time for housework comes. No matter how well you share cleaning duties, you are often reluctant to take up with such activities, while you can fill up your time in a more enjoyable way. The truth is that performing the housework can turn out to be a useful activity not only for the cleanness of the property but also for your own health. It has been proven that housework tends to be a great way to burn calories – it does not matter whether you are mopping, dusting or polishing – as longs as the body is occupied with a certain activity, that gives you an opportunity to train it in an excellent way.

Now you do not need to go to a gym to keep yourself fit – instead, you can read the following instructions to learn more information about turning your housework into a cardio workout.

1. Ensure Flexible and Comfortable Clothes

Performing of the household chores in an excellent way requires wearing appropriate clothe. You need to feel stable, so that you can combine the housework with the exercising. Make sure that you have chosen comfortable clothes that will allow you to take up with more complicated housework that will contribute for the burning of calories.

2. Use a Timer and Set it For at Least 30 Minutes

If you want to achieve positive effect from your exercising, you need to set your timer for at least 30 minutes. Whatever housework you perform, make it last more than an half an hour. In this way the blood will circulate well and you will be able to burn calories in an excellent way without going to the gym. You will quickly observe how your constant chores can become a real aerobic exercise that have beneficial effect on your lungs and heart.

3. Focus on The Energetic Household Chores

One very important moment from your housework regime for training is to focus on more energetic chores like spring cleaning, decorating and other similar activities. Garden cleaning and maintenance is also an excellent option to train your body and to exercise muscles while performing the cleaning duties. When you provide the mowing of your lawn and the trimming of the bushes, you initiate more cardio workout that you can imagine. Combining the two activities will really make you feel refreshed and revived in an easy way.

4. Plan the Housework to Ensure Constant Moving

Plan your housework so that you can ensure constant moving in-between the duties. Ensure a constant running through the stairs and do not have huge breaks that may discourage you to continue with the housework. Use diverse procedures for the cleaning of the room – for instance- if you provide vacuuming of the floors, do not forget to mop them in an extensive way. If you follow the schedule for doing the chores in a consecutive way, you can forget about the gym, because you will ensure ideal training for the whole muscles.

5.Choose The Right Music

Choosing the right music will help you to keep yourself in the right mood while you do the chores. Pick up your favorite songs, roll up sleeves and get ready for your best cardio workout

These are some of the major moments to consider when you combine the housework with the cardio workout. They are easy to be applied and they will help you to stay fit for a longer time. Forget about the traditional methods for exercising and trust this innovative approach that will save you a lot of time and money. Apart from this, you will ensure sparkling clean home environment for you and for your family.

The article is contributed by Anna Aamone from HouseCleaners Islington

Clean Eating, Diet, Fitness, Health, Healthy Eating, Motivation, Self Care, Weight Loss

3 Tips to Jumpstart Your Weight Loss

Have you ever said “I just can’t lose weight!” or do you wonder why the scale is not moving in your favor no matter what you are doing? Chances are there are a few small tweaks to your daily routine that may need to happen to get results that you are looking for.

Here are a few tips or tweaks that you can add that may get better results:

1. Eat more throughout the day: This may seem a bit out of whack, but trust me with this one. When you eat, your metabolism revs up to digest your food, if you are only eating 3 times a day, your metabolism will drop back down after it has digested your meal, but if you add some snacks in between, it will keep your metabolism pumping which in fact burn more calories throughout the day. The key is to eat the right foods, not junk or sugary or fried or processed foods.

2. Reduce your cardio: Okay, so most people love to hop the treadmill for 90 minutes or take a Zumba class and get in a good sweat session, but if that is all you are doing, you are doing yourself and your body a disservice. Reduce your cardio and replace some of those days with some resistance and weight training.  Why? Cardio doesn’t build muscle and muscle is is what you need to burn fat.  For every one pound of muscle you gain, you will burn an additional 50 calories per day.  If you gain 10 pounds of lean muscle, you would burn 500 calories a day, just by being alive (no treadmill needed).  So, drop the treadmill and pick up some weights!

3. Join an Accountability Group or Find an Accountability Partner: Momemtum is key to reach your goals and if you are not consistently working out and only working out when you feel like it, chances are you will not get great results.  Getting plugged into an Accountability Group can be a great way to stay committed to working out and eating healthy on a more consistent basis.

If you are still struggling to reach your health and fitness goals, I have a 30 Day Challenge Group starting on March 2nd. I will work with you to help you to develop better eating habits and stay consistent with your workouts. In this group, you will receive 7 thirty minute workouts, 7 color coded portion control food containers, a meal plan guide, recipes, grocery list, and 30 days of a Superfood meal replacement smoothie.

If you would like more information, just reply to this email or fill out this form and I will get back to you ASAP!