7 Steps to a Healthier You

Want to get healthier but don’t exactly know where to start? Having a plan definitely makes it simpler so I’ve outlined a couple steps to help you during this new project in your life.

 

  1. Know what it takes to lose weight. You need to burn more calories than you consume and create a 500 calorie deficit. If you’re eating 2,000 calories a day, you should cut back to 1,500 calories. So how do you know how many calories you’re eating and burning? There are a few tools you can use to help you with this.

 

The first is an app called My Fitness Pal. It’s an awesome way to track calories and macronutrients (protein, carbs, fats) from foods and also track the amount of calories you burn from cardio exercises. You can input your current weight, goal weight and how many pounds you want to lose per week. It will give you the whole break down at the end of the day of your nutrition + fitness, and how much you’d weigh in a couple of weeks if, for example, you did everything the same as that day. Pretty motivating if you ask me.

Secondly, using some kind of Fit bit or fitness watch/tracker can also help get an average of calories you’re burning by tracking your heart rate. Some I’ve seen to be popular are the Polar A300 watch which comes with a chest strap to track your heart rate.

Thirdly, using a food scale. Although I’ve personally never used one, it seems like a good way to learn portion control. It can be used particularly for meat or any food thats serving size is in ounce form. When starting to change your nutrition habits, measuring food will be important to learn the correct serving size per meal.

Note: These tools are simply suggestions and not at all required to lose weight.

Although counting calories and measuring food is not for everyone, it’s an aggressive approach if you want to laser focus on your goals. I am a huge advocate for flexible dieting, but again, for a more aggressive approach, this may be something to consider until you get into the swing of things.

 

  1. Create a workout schedule. Think about your day. What time can you make the daily commitment to exercise and for how long? It doesn’t have to be very long if you do a high intensity workout. 15-30 minutes is better than nothing at all.

 

  1. Create your workout routine. What kind of workout are you going to try first? High intensity training will scorch calories so try exercises like jump-roping, jump squats and burpees. High intensity exercise is tough so expect to feel challenged. Just remember that it doesn’t matter how slow you go as long as you don’t stop. Workout alone, with a friend or find mommy and me workouts on YouTube.

Try this 10 Minute Victoria’s Secret Model Workout on YouTube. I promise it will have your heart racing and it’s ONLY 10 minutes. No excuses.

 

  1. Clear your cupboards of tempting junk and go grocery shopping for healthy food and snacks. If the cookies and chips are not there, you have no choice to eat it. Healthy grocery shopping can be exciting! Choose lean protein, vegetables, fruits, whole-grains and high protein-snacks. Stay away from added and artificial sugars. Key tip: Stay on the outer perimeter of the grocery store. The middle aisles tend to have more of the things you want to stay away from. Learn how to read labels here.

 

  1. Create your daily nutrition timeline. Figure out the times you eat and what you usually eat. If you work early in the morning, chances are you are grabbing something quick to eat which may not always be healthy or maybe skipping breakfast entirely. By lunch time you are famished and susceptible to over-indulge in high calorie foods. Instead, you should spread your meals out into smaller ones throughout the entire day – about 2-3 hours apart – to keep your metabolism up and running. It might even help to set alarms with fun captions like “Eat a snack” or “Fuel yo’self” so you don’t forget to eat or just listen to your body.

Try to model this daily eating routine: Breakfast, snack, lunch, snack, dinner, and low calorie, easily digestible snack before you start winding down for the day. Your meals should include a combination of protein, greens, grains and veggies. Your snacks should be high in protein. Key tip: When reading labels, snacks should contain double digit grams of protein and single digit grams of sugar.

Breakfast Ideas: Oatmeal with 1 tbsp Peanut butter, protein shake, egg whites with spinach, avocado toast, omelet loaded with veggies, turkey bacon, turkey sausage, vegan options, healthy and green smoothies.

Snack Ideas: Celery with Peanut butter, carrots, grapes, apple slices with peanut butter, turkey slices, veggies and hummus, cheese sticks, cottage cheese, hard boiled eggs, greek yogurt, trail mix (You can create your own at Wincos or Sprouts. Opt for unsalted, raw nuts with no chocolate), half a sandwich, bananas.

Lunch & Dinner Ideas: Collard green chicken wraps, whole grain breads for sandwiches with Ezekiel 4:9 Sprouted bread and Dave’s killer Bread, grilled chicken breast, sweet potatoes, mixed green salad, ground turkey, stuffed bell peppers, spaghetti squash, Buddha bowls loaded with black beans, veggies and protein, salmon, shrimp, brown rice and quinoa. The list is endlessly delicious!

 

  1. Log your progress. Keep track of your current and goal weight. Take your body measurements and progress pictures of yourself, too. A couple of months from now, you could look and feel totally different. Log your energy levels and how you’re feeling. Make any notes that will help motivate you and allow you to see how much progress you’re making. Get a cute fitness notebook, start a blog or a vision board.
  1. Binge search for motivation. Pinterest, Blogs, Instagram, Facebook. Look for someone or something that inspires you, research new recipes to try – make the foods you love healthier by switching up the ingredients, find new workouts to try at home or at the gym. Get your partner, a friend or family member to make the change with you. Have some kind of accountability to keep you on track.

 

Okay, you’re all set! Now the rest is up to you! There are so many reasons to get healthy including increased energy which anyone would dream of, feeling better physically and emotionally, being healthier, living longer, more confidence, etc.

Remember that you are allowed to put yourself first. When you take care of your health, your energy and enthusiasm will radiate towards everyone around you. You’ll have a better outlook on life, improve your work performance, strengthen your relationships and start to actually live and enjoy your life in the present moment. Good luck!

Email me at bjjandselflove@gmail.com to get a full grocery list. Thanks for reading!

 

 

 

 

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8 Self-Defense Tips Every Woman Should Know & Practice

1. Situational awareness. Be aware of who and what is around you. Ladies, when out on the town, please put your phone away and pay attention to your surroundings. Not only can this save you from being assaulted but it may also help you avoid getting lost, struck by a car, kidnapped, or even help report useful information when witnessing a crime.

 

2. Make eye-contact. Most women think that they should avoid eye-contact with a creepy stranger hoping they won’t be noticed – giving off the vibe that they are uninterested and “don’t want any trouble.” On the contrary; you should be interested in who is around you. What do they look like? What are they wearing? Any tattoos? What are their hands doing? Reaching in their pocket? The last thing you want is to avoid eye-contact while walking by someone, and get stabbed or hit over the head from behind. Scary to think about right? You shouldn’t trust just anyone so be smart. Not everyone is as level-headed as it may seem. Be observant of small details.

 

3. Lock your car door. I always make it a habit to lock my car door as soon as I get in and when I’m pumping gas. You never know when someone will randomly walk up to your vehicle and pull you or your belongings out.

 

4. Learn the rear-naked choke. The rear naked choke (RNC) is a chokehold in martial arts applied from an opponent’s back. Learning the proper way to perform the technique and practicing on different body types is crucial. Find the nearest Brazilian jiu-jitsu school and sign up for a class.

 

5. Learn how to disengage from being dragged by the wrist against your will. This technique is shown in my FREE Women’s Self Defense class on Tuesdays at 6:30pm. Tell us you’ve read the self-defense tips article and send us a text or call to confirm you’ll be there! Gomez Jiu-jitsu (323) 412-0863

 

6. Learn how to escape a mount. If you are ever in a situation where someone is holding you down against your will, you should know how to escape from beneath. Once again, learning the proper way to perform the technique correctly and effectively and actively training your mind for a life-threatening scenario is critical. This is not a “one-time thing.” You should continue practicing to become proficient.

 

7. Scope out the public restroom. When using a public restroom alone such as in a park, unknown building or in a sketchy part of town, presuming there aren’t that many stalls, check to make sure there isn’t anyone lurking around in there that shouldn’t be. I always push open every stall rather than peek underneath because an assailant may be standing/slouching on the toilet making his or her feet invisible.

 

8. Check for two-way mirrors. Want to know if there might be a two-way mirror in your restroom or changing room? Do the quick and easy fingernail trick.

 

This post is meant to make you a little more aware of the dangers we face daily. As women, we are a huge target. The biggest mistake we make is thinking, “It will never happen to me.” Hate to break it to you but you aren’t special. Anyone can be a victim of a crime. We’ve seen countless acts of violence recently so it’s time to spruce up your street smarts if you haven’t started already. Are you going to be a victim or are you going to be prepared? Your move.

I train and teach Brazilian jiu-jitsu and self-defense here:

Gomez Jiu-jitsu

(323) 412-0863

www.bjjandfitness.com

120 E. 8th St Los Angeles, CA 90014 (Suite 509)

Thanks for reading!

“The best project you will ever work on is YOU.”

The first step in this journey is to make sure you are taking care of yourself. We may sometimes neglect our own health while focusing on everyone or everything else. If you don’t have the energy to work or exercise or enjoy your hobbies, going the extra mile might seem superfluous. Our health can affect our mood and in turn, have us questioning the proximity of the finish line. That’s why it’s imperative to take off your red cape once in a while and check in with yourself.

  • How am I feeling today/this week/this month?
  • Am I getting enough sleep?
  • Am I eating enough?
  • Am I eating mostly foods and snacks that fuel my body or ones that make me feel sluggish?
  • How much water have I drank today/in the past week?
  • Have I done something this week that I enjoy?
  • Have I exercised this week?

Once you start noticing your daily habits, you can evaluate which to keep and which to swap for better ones. Getting healthy takes an ounce of inspiration (meaning a Red Bull, obviously) + work (exercise), day in and day out. Once you make the commitment, you will start to notice your increased amount of energy and even some physical changes.

Here are some simple changes you can make in your daily routine to get healthier and or increase your energy:

  • Drink more water. At least 50 ounces of water daily. Buy one of those 50.7 oz. bottles from the store and refill it every morning. Your body weight divided by 2 equals the ounces of water you should drink per day.
  • Limit artificial and processed sugars. If you eat them daily, start by cutting them out once a week then gradually increase the days without them and replace them with healthier snacks.
  • Eat more throughout the day. So you try your best to switch junk food for healthier choices but you’re not seeing results. Chances are you aren’t eating enough. Eat more protein. Fill those gaps between breakfast – lunch and lunch – dinner with healthy snacks.
  • Add more fruits and vegetables to your diet. I love kale, romaine lettuce, spinach, sweet potato/yam, snap peas, carrots, edamame, blueberries, raspberries, blackberries, banana and grapefruit.
  • Drink green tea. Benefits here: https://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-green-tea
  • Cut out sugary drinks. You’d be surprised how many calories and sugar soda and juice contain. I haven’t drank soda in 3 years and drink water with all my meals. It saves calories and money $$.
  • Implement apple cider vinegar into your day. Bragg Organic Raw Unfiltered Apple Cider Vinegar. Take 1-2 tsp in 8 oz. of water three times a day (morning, mid-afternoon and evening.) Learn more about ACV here https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
  • Caffeine. ‘Nuff said.
  • Eat home-cooked meals. Many restaurant/fast-food meals are jam packed with calories. The only way to really keep track of your nutrition is by creating delicious meals with ingredients you trust.
  • Don’t forget to treat yourself. Getting healthy also means having a healthy mind. Don’t break your head over not being able to have that slice of pizza or donut. Have your occasional indulgences then get right back on track.
  • Eat blueberries! They’re so good for your brain! Learn more here: https://www.healthline.com/nutrition/10-proven-benefits-of-blueberries
  • Do something you enjoy throughout the week. Paint, draw, play an instrument, sing, dance, watch your favorite show, write, go see a movie, play with your pet, hang with family and friends, read, eat a new food, try a new recipe, try a DIY project, go to the beach, swim, go for a hike, take a walk, exercise, take a Brazilian jiu-jitsu class, learn something new.) Healthy mind = Happier you.

These are just some of my favorite ways to be healthy and gain energy. I invite you to document your journey in some way—a notebook, a blog, social media, My Fitness Pal app etc. Documentation will hold you accountable and help you track your progress.

Have something to add? Leave a comment!

Thanks for reading!

“Someone once told me the definition of Hell: The last day you have on earth, the person you became will meet the person you could have become.”

If this doesn’t frighten you into action, there’s seriously something wrong with you. Joking aside, whether you’re already accomplishing your goals or you know you better get off the couch soon and get shit done, we’ve all had that feeling at one point of “I know what I have to do but I just don’t want to do it right now or am I doing enough with my life?”

Don’t beat yourself up too much. It’s good that you’ve made the realization that you have so much more to offer the world. It’s just time to get to work now. You owe it to yourself. We only get one life; one chance to make our dreams our reality. You can work towards that career. You can travel the world. You can learn to play guitar. You can lose that weight or buy your dream home. Or maybe you just need some motivation to get out of bed in the morning? Clean that space in your house you’ve been avoiding? Let go of the past and just work on yourself? You can do whatever it is that you so desperately want and need. You can and you will.

Ask yourself this: “Do I really want (blank)?” I mean, really want (blank) like wake-up-in-the-morning-go-to-sleep-with-it-on-my-mind kind of want it?” You do? Well enough is enough already. It’s time to start taking those steps in the direction of what you really want in your life. This blog will document a journey of becoming the best version of myself (and some other random shit, of course). I hope it will inspire you to also take action in pursuing your greatest potential.