Reach Your Goals.

Hello beautiful people. I went to a youth adult ministry yesterday (mind you, I haven’t been to church and quite a while). And there were only 7 of us there, so we decided to have an intimate conversation. We talked about prayer, travels and aspirations. All good things. However there was one message that stuck out to me the most. As we were conversing about our goals and the way we differ from society. There was one thing that has helped most of us reach former goals and dreams. And that is writing.There was one girl that talked about traveling and we asked her “well where do you want to go?” LOL This girl pulled out a journal full of notes and research about the different countries she plans to go to and how she was going to get there. That’s when we all realized how important writing your dreams, visions and goals down really are.

Habakkuk 2:2

And the LORD answered me, and said, Write the vision, and make it plain upon tables, that he may run that readeth it.

Think about it. How many times have you thought about an amazing idea ( I mean an idea that really pulled a chord in you), but then forgot it? Sometimes that feeling, that chord that is struck, is a message from God. You never want to lose that. Write it down.  Today, as I was looking for a place to write down my short and long term goals I came across my old journal. Out of extreme curiosity you know I had to read it. I wrote letters to God, praying for great things to come to pass. And you know what, they happened with out me even realizing it. So you see there is power with what you write, even if your like me and come back to it years later. So I encourage you today to write down you goals and visions and make a plan for your life… Don’t be afraid to ask God for what you want, because believe me He got you. That’s our daddy!

So write down your goals. You want to lose weight? Write down your goal weight. You want to eat right? Create a clean eating chart. Shoot write down what you eat.  Want to get toned? Write out a plan to do just that! You can do it. Just do it! But seriously any vision you have for your life, write it down, make a plan and do it! This may be your time, and you won’t want to miss it. Sure it might come back around, by why wait if it’s meant for you now?

 -Fitty Fattys

Boost Your Metabolism

Yes, we all know them. Those people who stuff pizza, ice cream and fried chicken down their mouths, and yet still maintain that slim physique. Damn them and their high metabolism. I know. I say, don’t worry about them and start focusing on YOU. Stop blaming your genetics for your slow metabolism. Although  genetics do play a role on the rate of your metabolism, there are still ways to boost your metabolism. So, no excuses ladies and gentlemen.

By definition the metabolism is the “rate at which the body burns calories” and the “process by which the body breaks down food and converts that food to energy.” Everybody has an average number of calories that are burned at rest. For some this number could be high for others this number could be low. However, whatever the number might be, there are a few ways to boost your metabolism throughout the day.

Gain Muscles: The more muscle mass one has, the more calories they will burn throughout the day. In fact muscle burns 3 times the calories as body fat does. So don’t be scared to lift weights ladies.

 

Never Skip Breakfast: Having a healthy hearty breakfast within the first two hours of waking up will get your metabolism up and running.

Drink 8-12 Cups of Cold Water: Drinking cold water burns about 30 calories with each cup, and since water is a zero calorie beverage this is basically a win win situation.

Drink Green Tea with Caffeine: Drinking green tea with caffeine spikes your metabolism, but only for a short amount of time. If you constantly drink it throughout out the day the benefits are substantial.

Capsaicin Pepper: Adding capsaicin pepper to your meals also boost your metabolism, but like green tea it only boost it for a short amount of time. But hey, what’s the harm in burning some extra amount of calories?

Exercise: Exercising daily keeps you burning calories hours after you’re done with your workout. The best exercises for boosting your metabolism is HIIT (High Intensity Interval Training)

Keep it Cold: When your environment is cold your body has to work to keep your body warm, which burns calories in the process.

Remember you are beautiful no matter what size, shape or form you are! The mission is to get healthy.

-Fitty Fattys

 

Overeating Is a Problem

Overeating. If you’re a Fitty Fatty like me, you may have this problem too. Almond butter, plantain chips, and popcorn are some of the things I can’t help but overeat. AND IT’S A PROBLEM. I used to think, “hey these things are pretty healthy, it won’t matter if I eat so much.” But newsflash, the calories adds up quick. And the fact is, if you eat more calories than you burn in one day YOU WILL GAIN WEIGHT.

Let me break it down for you. Let’s talk about my beloved plantain chips from my beloved Trader Joe’s. This snack from heaven scored a B- on my Fooducate App, praised for it being minimally processed and a natural good source of Vitamin C. One serving (20 chips) is 140 calories, however there are 6 servings in one small bag. Which means if you eat the whole bag you’ve just ate 840 calories. OMG…………….
And I usually eat the entire bag. SO, here are some tips on how to  combat your overeating once and for all.

1. ALWAYS READ THE SERVING SIZE. Many times  the serving may say 100 calories and you think “OH GREAT” this bag is only 100 calories, when there is really 6 servings in that one bag. So your really eating 600 calories on a freakin’ snack.

2. TAKE OUT THE SERVING SIZE. Once you see the serving size, promptly take out that serving and close the bag. Shoot! Hide that sucker if you need too. You can also use plastic ziplock bags to separate the servings completely, so you can have a easy snack on the go.

3. JUST DON’T BUY SNACKS. It’s hard I know, but instead of buying those addictive snacks (even if they are “healthy”) buy a fruit instead. I’m talkin’ a juicy green apple or sweet mango. Fruits are filling and unprocessed. You can try, but you probably won’t even be able to overeat on fruit.

4. BUY THESE SNACKS INSTEAD. If you totally disregarded the last tip and you made a decision that your still going to buy snacks, at least try these snacks instead. Roasted seaweed, rice cakes, 100 calorie packaged nuts, carrots & hummus, popcorn and one-serving yogurt… I guess the moral of the story is just eat the serving size or buy snacks that only have ONE serving size.

5. COUNT YOUR CALORIES. I didn’t want it to come to this, because I totally despise the idea of counting calories. However, for overeaters this may be the best method. Once you’re actually seeing the calories piling up, you’re not going to want to keep eating. You can use apps like Fooducate or Fitness Pal to calculate it all.

6. DRINK A TON OF WATER. This is a toughie, but drink water constantly throughout the day. If your an overeater drink a cup before you eat, while your eating your meal and after the meal. Your stomach will be so full of water that you won’t even want to eat more. In fact, most people mistake dehydration for hunger.

7. INCORPORATE MORE VEGGIES. There is one food you can always overeat, and that’s veggies! They are so low in calories that it’s almost impossible to really “overeat”. So go crazy with loads of veggies that will keep you well nourished, and hey a little more fruit won’t hurt either. Overall if you’re going to overeat, only overeat your your fruits and veggies. They are tasty too, and most of all good for you!

Signs of Compulsive Overeating from http://buff.ly/1tXzTbY

• binge eating, or eating uncontrollably even when not physically hungry
• eating much more rapidly than normal
• eating alone due to shame and embarrassment
• feelings of guilt due to overeating
• preoccupation with body weight
• depression or mood swings
• awareness that eating patterns are abnormal
• history of weight fluctuations
• withdrawal from activities because of embarrassment about weight
• history of many different unsuccessful diets
• eating little in public, but maintaining a high body weight
• holding the belief that life will be better if they can lose weight
• hiding food in strange places (closets, cabinets, suitcases, under the bed)
• vague or secretive eating patterns
• self-defeating statements after food consumption
• holding the belief that food is their only friend
• weight gain
• loss of sexual desire or promiscuous relations
• fatigue

Feel free to email me at tiffanymalone60@yahoo.com if you want to talk about health issues or concerns. I’ll do my best to offer the best advice and steer you to the right people for help. Be happy, be healthy, be freakin’ awesome.

-Fitty Fattys

5 Tips on How to Drink More Water

Hello friends. If you guys follow the Fitty Fattys Facebook page, I am always reminding you guys to drink your 8 glasses a day. It is so important to drink water for three key reasons:

1.) It aids in fat loss
Why: Because water is a zero calorie drink. Drinking water instead of juice, milk, etc. saves you a lot of empty calories that your body just doesn’t need. It boost your metabolism, which means that your body is constantly burning calories at a higher rate. Check out my post about why you should avoid juices here.

2.) It helps clear out toxins in your body.
Why: Drinking a lot of water makes you pee a lot! Sorry to be so out there, but it’s true. Through your pee is where your toxins release! LOL I say, keep drinking until your pee is clear… and then drink some more.

3.) Increases Energy
Why: The brain is mostly made up of water. So drinking water helps you think, concentrate better and be more alert. Which means that you’ll have more energy to workout! Or maybe just finish some work.

Other benefits of water include: Clearer skin, digestion, headache relief, joint pains etc… I mean the benefits are endless.

Hopefully I’ve convinced all of you to drink more water, but I know it can be hard to remember to do. So here are five ways to incorporate your 8 glasses of water into your daily routine.

GET A FILTERED WATER BOTTLE: Having a filtered water bottle allows you to keep refilling your bottle anywhere. It helps you save money and keeps water on the tip of your hands throughout the day.

1. Right when you wake up drink a glass of water. This will start up your metabolism and keep you energized throughout the day.

2. Drink water with every meal. Breakfast, lunch, dinner and even snack time. Drinking a cup of water with each meal already knocks off 4 cups of water for your day.

3. Have water close by when you’re working out. There is no doubt that you will be scarfing down water when your in the middle of an intense workout.

4. Take your water bottle with you everywhere! Have it on your desk at work, school EVERYWHERE. Humans have this habit of just eating or drinking whatever is close to them. Sip on it throughout the day, even when you’re not thirsty.

5. If your 8 glasses aren’t fulfilled, drink a glass of water before bed. Getting those toxins out before you sleep is always a good idea. You’ll be ready to release the toxins in the morning, I promise.

And if you just can’t stand the taste of water, you can always add lemon & lime slices, cinnamon, mint etc. The point is to just drink up!

If you follow these tips, you will start to see a change in your body, skin, mind and energy. Just do it! If you have any questions about health or fitness leave a comment below and I’ll be sure to get back to you ASAP!

Oh and follow my Instagram for my daily eats @fittyfattys. Be blessed!

-Fitty Fattys

Side Note: During that “time of the month” I have a very bad problem with cramps, constipation and diarrhea. It’s just freaking unbearable, and the only thing that seems to help me is constantly drinking water. Pepto-Bismol has nothing on H20. This is because water helps to produce regular bowel movements. And water also keeps joints lubricated and muscles more elastic, which weakens cramp pains.

Had to save that nasty bit for last. LOL

Are You Really Hungry?

As we all know, I love to eat. It’s one of my favorite things to do. I’m that girl who eats and eats until all the food is gone. It’s actually a problem that I’m currently working on. (Well kind of) Anyways when I do, I don’t feel too bad because most of the food I eat are unprocessed whole foods. Nevertheless, it’s still a problem.

I was watching Dr. Oz a while back, and on this particular show he addressed overeating. Basically saying that many people eat when they’re not even hungry. I’m guilty, yes. But Dr. Oz shared a tip that has really helped me figure out if I was “really” hungry. It’s called the apple test. It’s simple.

The Apple Test:

Before you head to the kitchen to crack open a package of Raman Noodles, first stop and ask yourself “If I only had a large apple in my kitchen would I eat it?” If the answer is no, then your’e not really hungry. If the answer is yes, put down those sodium filled Ramen Noodles and eat that apple. LOL Okay it doesn’t have to be an apple, but pick a healthy food.

I use the apple test daily, and it has stopped me from eating my life away. And that’s real.

More Tips:

Don’t mistake thirst for hunger: If you not sure if you are hungry, drink a glass of water first and wait a few minutes. If your still hungry eat up, if not you were probably just thirsty.

Don’t mistake being tired for hunger: I’m no doctor but when I’m tired I crave food. I think this is because my body needs the energy from food to keep me going. However if you’re tired it’s best to just nap or call it a night. But if you don’t have time for that, you know the deal. Grab something healthy and keep it moving.

Try to wait 2-3 hours between meals. 

Don’t mistake boredom for hunger: A lot of times we are just bored, so we turn to our favorite thing to do… eat. Let’s get over that ish and instead when we’re bored let’s do something that will make us hot! Work out. Or simply do something that will help you reach your personal goals.

Don’t mistake stress for hunger: Today I was so frustrated to the point of almost crying, and immediately I started craving pizza. Yes, I wanted to eat my sorrows away. Let’s not do that, stress eating  brings Tina the Talking Tummy into the picture (and we don’t like her). Anyways I didn’t get the pizza, instead I turned my frustration into appreciation of everything that’s been going right. When you get stressed flip that mess around ASAP! Think positively, live in the moment and then you’ll soon realize that everything is not so bad. It’s going to be okay.

Self Magazine has an online decision tree that can help you find out if you are hungry or not. It will also give you an healthy option for the food you crave. I thought it was pretty cool. Check it out here.

-Fitty Fattys

What is Intuitive Eating?

Today I  was so SO dang hungry. I was literally craving everything from pizza to a giant salad. But the thing is, I no longer crave foods that don’t benefit my body. Yes, I wanted to eat a whole box of pizza! However that pizza would have to have 100 % whole wheat crust, light tomato sauce, skim mozzarella cheese topped with lots and lots of veggies! I love it. Eating healthy unprocessed foods really isn’t that hard. Once you get the hang of it, you stop craving those processed fatty foods that simply do nothing to nourish the precious body your spirit’s living in. But enough about my huge appetite. Let’s talk about intuitive eating.

So I’ve done everything from counting calories to iifym (that lasted one day lol). And to be honest counting my calories did help me lose weight (including my butt and boobs, aint nobody got time for that!). Now everyone is different, but for me counting calories wasn’t healthy for my body or my mind. I was eating far to less and though I didn’t realize it at the time. I simply wasn’t as happy as I am now. Now I eat whatever I dang well please.

Intuitive eating is listening to what your body wants. So I may wake up and feel as if I want something juicy. So i’ll go into my kitchen and fix me up a power juice. A few hours later I may crave something nutty, so i’ll go and grab a handful of almonds and chow down. Basically whatever my body tells me it wants, I try my best to supply it for her. The body knows what it needs to function, so listen. If you do, you’ll realize that your body is seeking nourishment. Lately I’ve been craving a platter full of veggies. Just today I was craving sweet citrusy fruits. I say drink lots of water, stay active and eat whole healthy foods.  Cheers to to a healthy, fit and balanced life.

Side note: Since I’ve been practicing intuitive eating my my body is almost to where I want it to be. However there are other things I’ve implemented in my daily activities that’s help me get closer to my fitness goal.

Intuitiveeating.com Definition: Intuitive eating is an approach that teaches you how to create a healthy relationship with your food, mind, and body–where you ultimately become the expert of your own body.   You learn how to distinguish between physical and emotional feelings, and gain a sense of body wisdom.   It’s also a process of making peace with food—so that you no longer have constant “food worry” thoughts.  It’s knowing that your health and your worth as a person do not change, because you ate a food that you had labeled as “bad” or “fattening”.  Click here for more knowledge.

To see my daily eats follow my Instagram @FittyFattys

-Fitty Fatty

Totally Accepted.

My last post discussed my recent body image problems, I was becoming obsessed with the way my body looked. I was never satisfied, but I have good news. I am officially over it. I love my body in every freaking state it’s in. As long as I’m happy, who cares what the heck anybody thinks. Society has truly crippled the minds of women. We see these flawless women all over television, magazines and social media.  We are constantly comparing ourselves to them. When in reality, a lot of the times it’s not real. Let’s start being more focused on being beautiful on the inside. How about that?

In other news, I’m extremely excited to talk about my new fitness challenge with Fitness Guru Mr. Turner (Instagram @fitness_guru__). He’s doing awesome free workouts/personal training EVERYDAY  for the entire Houston community this break. He sets out to change this FAT city, even if he has to do it himself. Pretty awesome.

My friend and I met up with him today for a free work out. And I must say, he killed me softly. We did bear claws, crab walks, squats, sprints, and some other exercises  I don’t know the name of. Lesson is, he was not playing. LOL  Before the workout began he gave us some diet restrictions for the next 30 days. These restrictions include:

No juices

No added artificial sugars/ingredients

No dairy

No fried foods

No alcohol

No nuts

Must also drink a gallon of water a day.

Sounds crazy, but I’m one day in and feel great. For dinner I had sautéed shrimp and vegetables. Super easy and fits the challenge guidelines. I truly suggest you all join this challenge. I can’t wait to see my progress. Good luck guys. I must drink a gallon of water a day.

Here’s a  quick 5 minute work out from his Youtube channel.

-Fitty Fatty

How to Burn More Calories Working Out

Hello fit friends! Ever feel like you worked your butt off during a work out, but when you looked at your calorie count app  you only burned a small amount of calories? I’ve came upon this problem recently. I ran a mile yesterday and I only burned 92 calories. Granted I could have ran longer to burn more, but I had things to do.

http://statusfitnessmagazine.com/

So here are a few things you can do to  burn even more calories on your next work out.

1. Turn the air conditioning off OR add another layer of clothing. Simple. You sweat more in warm conditions, which means more calories are being burnt. If your working out outside I recommend adding some extra layers of clothing before working out. Feel the burn!

2. Add in high intensity intervals. When you work out at a comfortable rate don’t expect your burned calorie count to be high. During your work outs go hard for 1 minute then switch to a moderate pace. Do this all through your work out and the calories you burn will be great. Plus you burn more in less time. Pretty sweet.

3. Start fast. When you exercise at a faster pace you’re more likely to keep the intensity throughout the workout. Thus, burning more calories in return.

4. Eat a snack. Eating a low calorie snack, such as a banana will give you the energy you need to beast your work out.

5. Run on incline. Running on incline forces your body to work harder, and therefore more calories are being burned. So find a hill and truck it!

Get Active

-FittyFatty

Make Running Fun!

Running is my absolute favorite exercise. There is just something about running that boost my energy. It’s such a rush! Now, I know that a lot of people don’t find running as awesome as I do, but it’s important to realize that running has so many benefits.

The Benefits of Running

• Boost your mood
• Lower risk of breast cancer
•  Lower risk of stroke
• Recommended exercise for people with diabetes
• Helps reduce cholesterol
•  Helps reduce high blood pressure
• Aids in weight loss
•  Relieves Stress

My advice to you:  Put this exercise into your work out regimen. However, running can get a bit boring, even for me. After multiple runs, I have accidentally came up with ways to make running  even more fun!

1. GO ON A SCENIC ROUTE-  Running through scenic places makes the run more interesting. It takes the focus off of running and places the focus on nature around you. This alternate focus will lead to a longer run, which means more calories burned. It’s  site seeing while burning calories at the same time. What better than that? I tend to stray away from running on tracks and treadmills. Nothing against them, but I just can’t stand being locked into one place.

2. RACE STRANGERS- One day while I was stretching I saw this guy running that was in pretty good shape. I hadn’t decided on which route to take so I decided to follow him. Creepy right? LOL We were on opposite ends of the street so I don’t think he noticed. Anyways, I kept up with him, and ended up running faster than I anticipated. I soon realized he was running to the White House so I made sure I beat him there. He never knew we were racing, but it sure added a spark to my daily run.

3. RUN YOUR ERRANDS (LITERALLY)- Do you ever feel like there’s not enough time in the day. How can I go grocery shopping, pick up some new pants, and get a work out in. Well easy, run there. Instead of spending money on the metro, I run to most of my destinations. For example I would run to Urban Outfitters to catch a sale, then to Whole Foods to pick up some groceries and walk back with my items. This is an easy way to kill two birds in one stone.

4. TAKE A NEW ROUTE- I love discovering new things when I run. For awhile I would take  specific routes for my daily runs. Except one day I decide to turn down a street that looked interesting. I ended up running into a Whole Foods, my favorite store. I had no clue it was even there. I also ran into a farmers market along the way too! So take a new route. You’ll never know what you’ll find.

A new trail I discovered running in Georgetown.

-FittyFattys

I’ve Been a Bad Girl

      I have to be real with you guys. This past weekend I haven’t ate too well. I mean, I’ve been down right dirty to be frank. Donuts, cookies, frozen yogurt galore, and let’s not mention the cheesy mexican cuisine I had for dinner.  It all started at my job (I work at a frozen yogurt spot). We had a new donut in our bakery case and the owner urged me  to try one. So I’m thinking, sure I’ll eat half. That’s when my taste bud turned for the worse. The owner came back and told us we could take the rest home, and let’s just say the donuts didn’t make it out the store. I usually can reframe from the sweet temptation of my job. However, that first bite of that delicious donut had me craving more and more bad foods.

Sugar can be as addicting as some drugs. It gives that same “good feeling”.  In fact, a study shows that intense sweetness can give a greater neurological reward than cocaine. So be careful.  I’ve done some research on how to stop those sugary goodies.

1. Keep a healthy snack around, to stop from picking up a bad one.

2. Stay away from fat-free products. Why? Because most  fat free products contain a lot of sugar. 

3. Chew gum. A study shows that chewing gum reduces sweet cravings.

Find more ways to stop sugar cravings at: http://www.huffingtonpost.com/kristin-kirkpatrick-ms-rd-ld/sugar-addiction-_b_3861957.html

My dad came to visit me this weekend. Needless to say, that added to my bad eating. Not making any excuses, but it happens. I beat myself over it. Felt really guilty, but then I realized it’s OK. There are times when you slip up, but don’t waste your time focusing on it. Instead  move on and keep striving for your goals. Personally I think it’s OK to eat a little “dirty” on special occasions, but better believe I’m back to eating clean and training mean today!

Oh, and if you’re going to eat bad drink A LOT OF WATER at least.

-FittyFattys