fitnessrevolution

Did you know that what you eat before and after your workouts can affect your recovery time, workout efficiency, and even your muscle growth?

It’s true.

I even recommend keeping track of how certain foods make your body feel pre- and post-workout.

To help you get started, here’s my simple pre- and post-workout meal formula!

PRE-WORKOUT SNACK IDEAS:

→ 30-60 minutes before your workout, eat a small snack with a 3:1 ratio of carbs to protein.

Options:

●      1 slice sprouted grain bread (carb) with a little sliced turkey (protein)

●      ½ cup brown rice (carbs) with a bit of grilled chicken (protein)

●      1 medium apple (carbs) with a tablespoon of almond butter (protein & fat)

POSTWORKOUT MEAL/SNACK

→ 30-45 minutes after your workout, go for a 2:1 ratio of carbs to protein.

Examples:

●      Greek yogurt (protein) with a handful of berries (carbs)

●      A smoothie made with your favorite unsweetened low-fat milk, with 1 cup of berries (carbs) and a scoop of whey protein (protein)

●      4 oz of salmon (protein) with ½ cup of sweet potatoes (carbs)

Those portion sizes are “guestimates.”

The right portion size for you depends on your gender, size, and how long and intense your workout is — a heavy weight-training session will require more fuel than a less-intense workout.

As a general rule, think “tiny meal” before your workout and “moderate meal” afterward!

I get asked a ton of questions about food… what to eat, when to eat, etc., etc.

Usually my answer is that you really can’t go wrong with whole “real” foods — the kinds of foods that don’t come from a manufacturer and that don’t have a long list of ingredients.

But some foods can give you an extra “edge” when it comes to specific goals…

Like this list of foods that can help you boost your metabolism!

How many of these do you eat (or drink) regularly?

5 Metabolism-Boosting Superfoods

1. Lean Meat (turkey, bison, chicken) Not only does protein-rich meat help you build and maintain your muscle, but it can boost your metabolic rate by 15–30% because it takes your body more work to digest it.
2. Fish and seafood Yes, fish and seafood are packed with protein that gives them all the benefits of lean meat — but they also contain key nutrients that support your thyroid! Your thyroid plays a huge role in your metabolism.
3. Legumes (beans, lentils, chickpeas, etc.) A great plant-based source of protein, legumes also contain resistant starch, a special type of prebiotic fiber that feeds the good bacteria in your gut. These bacteria create short-chain fatty acids that can help your body use stored fat for energy.
4. Nuts and seeds (almonds, walnuts, pepitas, chia seeds, etc.) Even though they’re small, nuts and seeds are loaded with metabolism-boosting goodness: protein, healthy fats, fiber, essential nutrients, and antioxidants. Just remember, a serving = the size of your thumb.
5. Coffee and Tea The caffeine in both of these beverages temporarily raises your metabolic rate and it may also help your body burn fat. Plus, tea contains catechins, a compound that teams up with caffeine to further boost your metabolism. Extra credit: both oolong and matcha green tea may contain special fat-burning compounds and may also help you burn extra calories during your workouts.

Remember: it’s not about aiming for a “perfect” diet, but about making healthy choices that support your goals AND your lifestyle!

I don’t know who needs to hear this but…

Everyone — and I mean everyone! — struggles with their motivation and mindset sometimes.

But that doesn’t mean you give up.

Instead, you have to get tactical.

So, today I want to share a couple of simple tools you can use to keep yourself on track when you’re not feeling it.

They’re affirmations and intentions — and they might be different than you think!

Sometimes they get lumped in the “woo-woo” category but they’re actually backed by studies.

☑️ Affirmations boost brain activity, help you stick with healthy habits, improve self-control, and even help you feel happier and more fulfilled.

☑️ Intentions can help motivate you to follow through on your specific goals.

Together, they help you build momentum.

But what’s the difference? Here’s one way to think of them:

☔️ Affirmations are like an umbrella, protecting you from negativity and distractions by keeping them from you. ☂️ Intentions are all about the things you do UNDER the umbrella to make your goals a reality!

Affirmations vs. Intentions

Affirmations are:

●      focused on changing beliefs and attitudes

●      aspirational, helping you change or create a positive thought pattern

●      usually have a longer-term focus

Here are a few examples of healthy affirmations:

●      I am strong, healthy, and full of energy

●      My body is resilient, capable, and strong

●      I respect my body with nourishing food and regular exercise

Intentions are:

●      focused on guiding your actions or behaviors

●      practical, focusing on how you want to live, act, or what you want to achieve

●      usually focused on your day or a specific task

Here are some examples of intentions:

●      I’m going to give it 100% during my workout today

●      My food choices today will support my health and fitness goals

●      Today I will listen to my body and rest when needed

When was the last time you set an intention for the day? It’s not too late to create one today! 😉

Committed to Your Success,

​
Imran Ilahi

www.frlondon.com

I’ve got a BIG wake-up call for you today — about SLEEP!

Did you know that if you don’t get enough sleep, your risk for heart disease and heart attack goes up…

… no matter your age, your weight, how much you exercise, or whether you smoke?!!!

😱

Plus, not getting enough sleep is linked with:

●      Cognitive decline & dementia

●      Depression

●      Obesity

I know I talk about sleep a lot, but the fact is…

One of the BEST things you can do for yourself — mind, body, and spirit! — is set yourself for a good night of sleep every night.

You’ll recover from your workouts better… have a lot more energy the next day… you’ll make better decisions… you’ll be more focused… and you’ll be able to perform at your very best.

And getting enough sleep can help:

●      Boost your immune system and mood,

●      Improve brain function,

●      Lower your risk of chronic diseases

Here are a few great ways to boost your sleep:

●      Get fresh air and sunshine during the day

●      Work out or squeeze in some activity early in the day

●      Make sure you go to bed early enough so you can get 7+ hours of sleep

●      Don’t drink coffee or other caffeinated drinks after lunch

●      Limit (or avoid!) alcohol

●      Don’t eat heavy foods before bed

●      Create a nighttime wind-down routine to let your body know when it’s time to go to sleep

●      Dim your screens at night or use a blue light filter

●      Use app-blocking tools to avoid late-night scrolling on your phone

And maybe most importantly, really listen to your body.

When you have a GREAT night of sleep, notice what helped you make it happen… and do more of that! 😴

What’s standing between you and your weight loss goals?

It can be like the elephant in the room…

We know it’s there, but we ignore it, hoping it’ll go away on its own.

But these hurdles drain your energy… resources… and confidence.

And worst yet, they reinforce the old stories we tell ourselves about our ability to change.

Example:

A client told me that during the pandemic, she got into the habit of having a glass of wine before dinner — every single night. (Let’s call her Sara.)

It became given for her. Once she got home from work, out came the wine bottle.

Because Sara was trying to lose weight, that wine habit became her elephant in the room.

BUT… this isn’t even about the wine.

It’s about ANYTHING that helps you “numb out” from the day… a bowl of ice cream, a couple of hours playing video games, a nighttime TV habit, or doom scrolling on your phone.

At some point those habits were serving you in some way — maybe they provided a temporary comfort, a distraction, or helped you escape stress.

👉 But the fact is that now, they’re an obstacle between you and your goals.

Do YOU have any “numbing out” habits that aren’t serving you any longer?

But if you start by targeting those unhelpful habits one by one, before you know it you’ll gain a huge amount of momentum — and be that much closer to crushing your goals.

AND… bonus! Just acknowledging those “elephants” helps take away their power.