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Week 5: Get Fit Post!

by Nicole Bloomberg, MBA
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Robb’s 3-Pack Training Tips 

For toned arms and shoulders to a slender waist, shapely legs and tight booty, here’s some nutrition how-to’s for regaining that pre-baby body with a post-baby lifestyle!

  1. Timing Your Nutrition

If you’re looking to maximize your fitness and nutrition efforts, the best strategy would be to focus on munching down a meal or snack roughly every three hours. Additionally, there are two times in your day when nutrition counts the most: right off the hop in the A.M. and post-workout. A proper morning meal will ensure you’re giving your body the source of energy most often used for exercise performance and focus to start your day, and a proper post-exercise meal is critical to recovery and improves your ability to train consistently. 

A Few Tips: 

  • Try a fruit smoothie containing your choice of fruit, 8 oz of 2%, low fat, soy milk or water to suit your taste, and add 1 scoop of whey protein powder. You’ll get roughly 20-30 grams of protein and 20-30 grams of fast-digesting simple-sugar carbs for a quick energy boost.
  • Consume on the spot or take to go if heading out. 
  • Plan your meals for the day ahead of time so you won’t get stuck out on the go and be tempted to grab some quick junk food to get you over the hunger hump.

  1. Snack Attack – 3 Easy Rules

No matter your fitness goal, snacking is an essential part of any healthy eating plan. Regular nibbling keeps blood sugar levels stable and can help prevent overeating later in the day. It’s important to remember all calories are NOT created equal!

A Few Tips: 

  • When snacking, chew down a light sugar-free snack of just 100 to 200 calories.
  • Make sure that your snack provides balanced nutrition – some carbs, protein, and healthy fats.
  • The serving size you eat depends on your activity level. By comparison, routinely downing a sugar-saturated doughnut may fill the void for the moment, but eventually the sugar crash will zap your energy and beef up your beltline.
  • Snack suggestion: 6 oz of Greek yoghurt with fresh fruit. You’ll get several grams of fiber, 15-20 grams of fast-digesting simple sugar carbs to fuel your engine, plus a hefty 14 grams of protein! Have any time at home, or take on the go.

3. In The Fast Food Lane

Nowadays, even fast food restaurants are in tune with a healthy lifestyle by offering salads and fruit on their menus. The produce section and deli at the grocery store offer a variety of grab and go options, and plenty of restaurants offer lots of fresh vegetables and fruit options.

A Few Tips: 

  • Sandwich and sub shops. They offer a variety of vegetables to add to your sandwich or eat on the side. Ask if they can use less meat or cheese and add more vegetables. Go easy on the butter, mayonnaise and other high fat sauces.
  • Burger joints. Try one of the entrée salads that many are offering. If you go for the burger, choose a salad or fruit salad side instead of fries. Have 100% fruit juice in place of pop or coffee. And say no to “super sizing” your meal. No one needs that much food all at once.
  • Restaurants. Try one of the entrée salads that many are offering. If you go for the burger, choose a salad or fruit salad side instead of fries. Have 100% fruit juice in place of pop or coffee. Also, watch your portion sizes. Eat until you’re comfortably full, and then take the rest to go.

 
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