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Fueling your Fitness

March 2, 2017 Shannon Taatjes
Happy wife style-Edits-0009.jpg

When it comes to a healthy lifestyle, I encourage moving your body.  Every day.  Do what makes you happy rather than what you dread and you'll be more likely to stick with it.  For me, sometimes that means a workout DVD.  Sometimes that means paddle boarding.  Sometimes that means hiking.  Sometimes that means dancing in my kitchen...  I just move.  Every day.

So how do we fuel our fitness and keep our bodies nourished....without sacrificing quality....or taste?

A common question I get is what to eat before and after a workout.  I think this is a great question but the thing is, it's not a one size fits all answer.  You don't want to be too full....or be running on empty.

First I think it's important to consider what type of activity you'll be doing and for how long.  If you are doing a low intensity workout or a walk, you may not need a pre-workout meal at all, especially if you're nourishing your body at regular meals.  If you're doing a harder or longer workout, it's a good idea to have a small meal or snack beforehand and take something with you.

Before a workout, I don't encourage eating too much because your body will have trouble performing well if it's using all its energy to digest the food.  So it's important not to overeat and to choose easily digestible food that sustains your energy.  Most will do well with a small snack of protein and healthy fat.  You can add a little nutrient dense, low glycemic carbs too.  See what makes you feel your best.  Fruit is not the best choice pre workout as it won't sustain you.

Some good pre-workout snacks: 

  • hard boiled eggs (I steam mine)
  • celery with almond butter
  • chia pudding
  • high quality deli meat w/ avocado
  • tuna with homemade mayo
  • a handful of nuts (not peanuts)
  • coffee blended with 1 tsp - 1 tbsp coconut oil and cinnamon

After a workout, I like to have something to eat 15-30 mins after and choose a protein and a carb.  A great choice is a protein and a starchy carb.  Don't think you need to load up on large amounts of these after an average workout.  Only if you are training HARD at an athlete's level do you need to really replenish in that way.  My tip is No, you don't have to eat your weight in protein after a workout!

Some good post-workout choices:

  • hard boiled egg and banana (easy grab & go food)
  • a great vegan option is my fave "Green Smoothie" (almond milk, plant based protein, frozen banana, handful of spinach or Greens, and cinnamon)
  • egg scramble with veggies and sweet potato
  • a slice of Ezekiel toast with avocado, himalayan sea salt and a soft boiled egg
  • Plantain chips and tuna

So what if you are hiking, biking, skiing, at an event or race, etc and need to fuel your body?

If you look in my car, bag or purse at any given time you will always find a protein bar or two in there.  That way if I get hungry...or my husband or friends get hungry.... I have something healthy to tide us over.  Here's the thing....

When you look at the protein bar section in a store these days, it can make your head spin.  Most of them are FULL of junky, processed, artificial ingredients that won't fuel your healthy lifestyle!  Make sure to read the ingredients....that's what matters most.  

So what's in my bag right now?  RxBars are my go-to.  I love their limited ingredients.  I like to switch it up too and am always looking for new clean options.  Another great choice are GoMacro Bars, especially for those with allergies, sensitivities, or dietary restrictions.  The quality, clean ingredients have passed my inspection and there are a ton of flavors and textures to choose from.  Not to worry, the natural sugars and infant-safe brown rice syrup found in GoMacro Bars are packed with sustained energy.  The best thing about these bars?  They taste kinda amazing.  If you're in a hurry, grab a high quality protein bar for a pre or post workout snack from time to time, it's totally fine! 

We can't forget HYDRATION....

Hydration is one of the most important parts of our healthy lifestyle, especially when we are out there getting our sweat on.  I see too many people living their "healthy lifestyle" with a sugary sports drink in their hand!  It makes me want to cringe!!  Stop that!  Water and pure coconut water are great ways to hydrate your workouts and healthy lifestyle.  If you're looking for a super healthy alternative for that unhealthy "sports drink"?  Try this Minerals and Antioxidant drink mix and you'll be right back on track.  This is a FANTASTIC healthy switch for your kids sports drinks!!!  Tastes great!

I hope these tips help you feel your best, NOURISH your body, and remember.... fuel your fitness + healthy lifestyle in the way that's best for you.

Other Blog Posts You Might Enjoy:  

6 Steps To Choosing a Healthy Protein Powder

Paleo Vanilla Raw Balls

In Health & Fitness Tags healthy lifestyle, happy wifestyle, healthy wifestyle, healthy protein powder, vegan, gluten free, healthy protein bars, gomacro, rxbars, hydration, fitness, fuel your fitness, pre workout, post workout
2 Comments

5 Minute Plank Workout

May 14, 2016 Shannon Taatjes

It's time to get our bellies in tip top shape ladies!!

The biggest excuse for not exercising is not having the time.  Well, I'm busting that excuse right now because everyone has 5 minutes.  This is something you can even squeeze in at the office on a 5 minute break because all you need... is your own body.

Our core is an area of our body that is so important to keep strong.  Everyone wants those sexy abs... but start focusing on strengthening your core and your whole body will benefit.  Your core is a complex series of muscles, extending far beyond the six pack abs.  It actually includes the entire area besides your arms and legs. (but don't worry, this quick workout will even hit those areas too.)

WHY is it so important we keep our core strong?  It's incorporated in almost every movement of the human body.  When you have a strong core, not only will you have a flatter belly, you'll feel more stable and your posture will improve because your core wraps all around to the back.  So how can we strengthen our core?  Get off your back stop doing endless sit-ups.... and start planking!

I love this short workout because it works.  I like doing a quick warm up just do get the blood flowing with at least 3 sun salutations on a yoga mat. :)

The 5 minute Plank Workout:

  • 1 minute - Full Plank:  Make sure you use good form with your shoulders over your hands and a straight line from your head to your toes.  Pull your belly button in toward your spine and engage your core.  Hold your gaze about a foot in front of your hands which will put your head in the right position.  Squeeze the muscles in your legs and glutes, this will help hold a strong plank...and work that booty.
  • 30 seconds - Elbow Plank:  Same idea as the full plank, just down on your elbows.  You can rest your forearms straight out or clasp your hands.  Hold your gaze between your hands to keep your neck in alignment.
  • 30 seconds - Raised Leg Plank:  Elbow plank with one raised leg at a time.  No need to lift the leg high, just raising it 6 inches will get the job done and work those glutes! 30 seconds each leg.
  • 30 seconds - Side Plank:  Elbow side plank with feet stacked and opposite hand on hip.  If you can't stack the feet, place the top foot right in front of the other and stagger them for a little more stability.  If you need to work up to this, moderate by bending the bottom leg at 90 degrees and rest on your knee  Keep the top leg straight.  Keep those hips up so your body is in a straight line.  Repeat on each side.
  • 30 seconds - Full Plank
  • 1 minute - Elbow Plank

If you need to work up to this, do the best you can!  Summer's coming and it's time to get that core strong so it can make an appearance this summer.  Get your core strong and you won't be hiding under your cover up!  You'll be confident and stronger!  If you do this workout consistently (aim for at least 3 times per week) not only will it be good for those sexy abs, it'll be great for your health.  

Have a little extra time, add some squats.  Your leg muscles are your biggest muscles in your body, so by keeping them toned, you will keep your metabolism revved up even when your workout is over!

Now, we all know that abs are built in the kitchen, right?  So while you're getting stronger, make sure you eat real, nutritious foods and keep your sugar intake under control.    

Want to take your belly health to the next level and have an even flatter stomach this summer?  It's SO important to keep our GUT as healthy as possible.  That's why I take a daily probiotic.  Many of us know that we should take probiotics if we've been on antibiotics to replenish good bacteria, but did you know most of us don't have the correct ratio of friendly bacteria in our gut?  Our health has everything to do with what's going on in our gut.  When our gut isn't in balance with the correct ratio of friendly bacteria, our health can decline...big time.  Did you know this is what causes things like gastrointenstinal and digestive Issues, yeast overgrowth, Leaky Gut Syndrome, stress and anxiety, skin conditions (like acne, exzema, and rosacea), and overall weakened immune system???  Most people don't realize that many of those issues can be eliminated by healing our gut.  An ideal ratio is 80% good bacteria, 20% bad bacteria.  Unless you eat a lot of fermented foods my guess is you're ratio may be off balance.  An easy way to ensure that your gut is as healthy as possible is to take a daily probiotic every morning.  It will keep your belly flatter too!  Here's the probiotic I take every day, it's my favorite because it's made in the USA and I've done my research and know it works the way it should...many probiotics claim to, but fall flat.   Add this to your 5 minute Plank Workout and you'll be healthy from the inside out!! 

One of my favorite things is to add balance to the mix and do this 5 Minute Plank Workout on my Paddleboard in my pool!

One of my favorite things is to add balance to the mix and do this 5 Minute Plank Workout on my Paddleboard in my pool!

In Health & Fitness Tags plank workout, fitness, 5 minute workout, probiotics, gut health, flat belly
1 Comment

Hi friends!  I'm Shannon and WELCOME to my health + lifestyle blog.  I often found myself being asked about things like nutrition, health, and fashion...so I decided to start sharing...and Happy WifeStyle™ was born in 2014. Sharing led to inspiring people...inspiring people has led to coaching...and now I've turned my little blog into a business and I couldn't imagine doing anything else.  I hope to inspire you to live your happiest, most nutritious life.  I hope to empower you to know that you can do anything you set your mind to.  If I can do it, you can do it.  Thanks for stopping by and feel free to introduce yourself!

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