Category Archives: Nutrition

Improve your Fitness Mindset

…AND Try These Small Changes that can Lead to Big Results

Committing to a healthy lifestyle takes consistency and dedication. You have to find what makes you happy in an active lifestyle and go for it with everything you’ve got. Try these steps to improve your fitness mindset.

1. Set small goals and have a game plan to get you there. For example, make a realistic weight loss goal for one month and make small changes to get there. To get you started, try switching to stevia from sugar to eliminate extra calories, and parking your car far away from the grocery store entrance to burn extra calories.

2. Pick exercises and foods that make you happy and feel great. Do you love yoga but not cross-fit, then don’t do cross-fit! Commit to your yoga practice and go regularly to reap the benefits. If you want to up the intensity try a hot yoga or power yoga class for extra toning benefits.

3. Have a family member of friend join you on the journey to a healthy lifestyle. Having someone or a team will keep you accountable.

4. Try adding supplements to your diet to improve mood and energy. Discuss with your doctor about what you may need to supplement with. Below I also attached an article to help you learn more about different vitamins and minerals.

More info regarding vitamins and minerals:

My favorite supplements:

  • Plant protein – I use this once a day for a post workout drink or add to a smoothie for a meal replacement.
  • 5HTP – improves mood and helps control appetite.
  • Vitamin D – I use a liquid form for better absorption.
  • Probiotic – gut health and digestion are important in overall health.

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April Discounts!

The month of April is almost here and it is bringing us wonderful spring weather. It’s also reminding us how close summer is and how we want to feel confident and ready for beach attire.

I’m offering $25 off of my intro package for clients who live in the Los Angeles area and are looking for fitness guidance.

Please check out my website to find out more about my program. Learn more




Small Changes can Lead to Big Results – Black Coffee

Whether you are just beginning, hit a plateau in your routine or looking for the next edge in your nutrition regimen, think small changes. Small changes can be the jump-start to get your journey back on track. If you need some help deciding on a small change, try this out!

Choose Black Coffee!

Instead of drinking a sugar and calorie loaded coffee beverage, try drinking black coffee!  I myself and many of my clients have made the switch and have had fun with it.

Try these steps:

1. Skip Starbucks and try roasters like Stumptown, Coava, BlueBottle. It may be little more expensive but so worth it. If you don’t have these options close by, order online from the images below!

2. Try coffee beans from different countries such as Guatemala, Mexico and my personal favorite Costa Rica.

3. Explore light, medium, medium-dark and dark bold roasts. There is a change in flavor, spice and even caffeine content between these variations. I attached an article at the bottom for more details on this!

4. Last but not least try these in iced and hot coffee to find out how you prefer it. 

There are so many more options for you to explore but start with these and then branch out. Before you know it you may just appreciate its pure flavor and realize you don’t need the extra calories to have an enjoyable drink.

Let me know if you have any questions about this. If you need another small change idea, keep an eye out for next weeks tip!

Roast Information:


Juice Cleanse Review, with journal log: Earth Bar

I usually do a mild cleanse cutting caffeine and alcohol or cutting dairy or grains out for a week, a couple times a year.  This year I am trying a one day juice cleanse. I have had many questions from friends and clients about cleansing and one in particular is the juice cleanse. I honestly have never thought highly on the idea of it but to give it a fair and honest assessment, I must try it.

I researched some of the local juice shops to see what they had to offer. I found that Earth Bar had a cleanse that offers a little more product than most places and is affordable. They have two options and I chose the one with food, fiber pills and boosting shots. Here below is a list of all that is included and the order they recommend them.


Journal Log: Please feel free to skip ahead if you don’t want to see entire journal log. I bullet pointed the areas that are most important to read on. Be sure to catch them all!

5:00am- I woke up this morning excited, energized and ready for a challenge! A fridge full of goodies and looking forward to a refreshing day of cleansing!


5:30am- Total Greens with AM Pills- There is really something about the taste of liquid celery that just doesn’t do it for me. But I managed to drink almost all of it.

7:30am-  Liver cleanse juice- The liver cleanse tasted like heaven compared to the first juice. But still couldn’t finish the entire thing. It’s just SO MUCH juice!

9:30am-  Wellness Shot- I was pretty nauseated by the time I got to the shot.  I took one sip of the wellness shot and it immediately had me feeling better. It is extremely spicy and sour so I was only able to finish about half of it.

1130am Veggie Power-

  • Four juices in…Well, I can’t follow a recipe to save my life but I did what I felt I had to do to make me not feel sick. I had just got doing some of the following exercises (below) and really felt weak and exhausted. Keep in mind these were really light exercises that they recommend you do to help with cleanse. Anyway, I blended 1/2 the juice with 1/2 cup of greek yogurt. The protein helped me so much but I know I broke the cleanse already. Oh well, keep going.

*Side Notes added in, Activity for the day:Walked 10 minutes in early A.M,Then 20 minutes before noon,Yoga for 20 minutes.Then, I did an addition 30 minutes of walking but spread out throughout the afternoon and evening.

1230pm: Next is E3 Live Shot – This is weird tasting but surprisingly enjoyable. I liked how it wasn’t sweet and didn’t taste like a liquid vegetable either. THis was the first thing I actually was able to finish all of. Earthshot

130pm: Vegan wrap -or what I made instead-

  • They offer a wrap for you but instead I opted for another juice that I can just enjoy tomorrow and help with the transitioning period. Instead of the wrap, I made a veggie patty made from garbanzo beans and vegetables and ate that with mushrooms, sprouts and dijon spicy mustard. Light and refreshing and didn’t include a tortilla which is why I skipped the Earth Bar wrap option.

230pm: Citrus cleanse- This one tasted the best and and was light and refreshing. I could only drink about half of it though before I felt bloated full of liquid.  So I put the other half back in the fridge with the rest of the unfinished business.

330pm: Almond Milk- Oh wow delicious. Seriously so good and worth trying if you only go for one item at Earth Bar. I still can’t finish it though. . .

430pm: Yellow Jacket-

  • 7 juices in…Dread crept in… I just couldn’t fathom the idea of drinking another juice. I decided here that I am not going to force the next two juices down if it’s going to make me sick.

Yes I admit, I threw in the towel. But I kept myself in check!

  • In this case, I decide to have a snack/meal that is vegan, low calorie and still nurtritious. I had a portioned size bag of trail mix,12 slices of seaweed and 1 cup of brussel sprouts drizzled in vinegar for dinner. After I ate, I felt like a new woman!
  • The one day didn’t go as planned but I have 3 more juices left and a few leftovers for tomorrow. All in all the cleanse will just continue into another day but with less juice. Cheers to day two!

*Side Notes: I also sat in a hot sauna for 10 minutes after one of my walks. I took a salt bath after hot sauna to help with detox and used a couple of lavender oil drops to help with soothing any stress or tension.

Journal Log Continued Day 2:

530-630am: Lemon greens- Just forced it down.

830-930am: Citrus Cleanse-


This was my favorite from yesterday and I had half left. It was a delicious snack on a work break! Thumbs up to citrus cleanse.

1030am: Wellness shot- I also had half left from yesterday. I loved these shots; they ease any hunger pains and boost my energy instantly!

1130am: Veggie power juice that I turned into smoothie– I blended this with ice, blueberries and 1/2  cup of the greek yogurt that I didn’t use yesterday. This again was perfect! Adding that extra protein made me feel 100% better. 

1230-130pm: Vegan meal- I had the exact same thing as yesterday in place of the vegan wrap.

330pm: Trail mix with sweet potato- THat’s right I am over the juice.  

*The Gimme Greens  and Yellow Jacket juices were sent to work with my boyfriend because sharing is caring!

530pm: Vegan dinner- Had same as last night.

730pm: Almond Milk:


Delish! Again, I highly recommend trying this.

Activity for Day:  Walking 10-20 minutes at a time totaling 60 minutes. Didn’t have much energy for more than that.

  • Conclusion: Positive Notes: It was a challenge and I like challenges. I like them more when I fully succeed at them but I am not mad about turning my one day cleanse into two. There were a few drinks that you can see in my journal log that I thought really tasted good and gave me bursts of energy (Citrus Cleanse, Almond Milk and the two shots).
  • On the downfall though, I actually have cravings for things I don’t normally have cravings for like… fries! It was mentally challenging, physically challenging and way to much juice and sugar for me. Things like mental clarity and energy were also highly lacking.
  • A response to the question that I know some of you are asking. Well you didn’t do the cleanse exactly how you were supposed too. If you would do the one day cleanse as is, would you have gotten a good results? . . .Probably not, at least not much different of a feeling than I got after my two days of cleansing. Lets think about it, you are drinking juices all day. Spiking your blood sugar over and over and over. You will feel many highs and lows like I did. Bursts of energy then fatigue, fine then nauseated, happy then grumpy. You are only doing it for one day so you won’t have time to get used to it anyway. I believe that cleansing your body needs to be a gradual, gentle process and be done with healthy eating that you do consistently for a long time. I did this cleanse to be able to say that I’ve tried it. I really did give it my all and I was hoping that it would prove me wrong! But it’s not for me.
  • I would like to note, I am not saying anything bad about Earth Bar. I actually love their juice shop. They have great smoothies and fruit bowls. I continue to go back for the ginger shots and love the clean friendly atmosphere. They sometimes offer a free coffee with purchase in the mornings during the week which is an added bonus. I do recommend you at least walk in and check out their shop. They have so many healthy items to choose from that could suit your needs.


I hope this helped you with any future decisions on a juice cleanse.



Thanksgiving Holiday Helpers to Avoid Diet Distruction

Hello Just Fit clients and Nutritious Gossip Readers!  I love you all and care deeply about your results, therefore I want to help you have a joyful Thanksgiving without ruining all of your hard work. I promise I’m not trying to be an evil trainer and make you suffer over the holidays:) Feel free to enjoy a piece of pie and/or glass of wine …Fill up on turkey and all festive items. That won’t be what undoes your diet, It’s overdoing all of the above and going back for second and thirds because you filled up with the wrong foods. These suggestions below are simply ideas for you, not strict rules that I am forcing on you, but try to keep them in mind on your vacation and I think I you will be glad you did!

Justine’s tips to a successful weight-gain free Thanksgiving!

1. Start your morning off with a walk, jog or weight lifting session. It will boost your metabolism, burn calories and clear your mind for all the food decisions you will have to make today.
2. Make a breakfast or brunch festive smoothie- packed with healthy protein, fiber and fat.
Pumpkin Yum yum smoothie!
2-3 Tbsp pumpkin puree
1 Tbsp almond butter
8 oz of almond, coconut or soy milk
1 frozen banana
Dash of cinnamon, nutmeg, and stevia
1/4 tsp of vanilla
Blend and enjoy and share
3. Continue to eat regular snacks and meals throughout the day to keep your metabolism going. Doing so will also help keep blood sugar steady so you don’t arrive to your Turkey dinner ready to devour everything in site.
4. Dress nice! If you feel confident you will eat confident;)
5. If you are going to a party that you don’t know whats on the menu, take a healthy vegetable dish that you know whats in it. Fill your plate to the brim with it before digging in to the rest of the food. Feeling up on healthy fiber and nutrients will leave less room in the belly for all the unhealthy menu items. Here are some suggestions and recipes to go with it.
  • Asparagus-
I suggest swaping out the sugar with stevia or other natural low glycemic sugar.
  • Brussel sprouts
-drizzle with sesame or olive oil, and season with your favorite spices.
  • Mushrooms
(I highly recommend using gluten free bread or crackers for the bread ingredients:)
6. If you love LOVE love thanksgiving desserts her are a few ways to dodge a pie disaster. Take your own snacks, like Lara Bars!
  • If you love pumpkin pie or lemon desserts plan ahead and get a few Lara Bars- they have a pumpkin and lemon flavored bar that could curb your craving and keep you from going back for a second slice. THey are all natural and made with fruit, nuts and seeds.
  • Banana Bread addict? This recipe is for you! Take your own to the party and you will know exactly whats going in your body.
Well thats my list of helpers. I don’t think thats extreme by any means and there really is no saying no here. You are just making healthy swaps to better fit your healthy lifestyle. Try these Thanksgiving day helpers and let me know how it goes for you!
Peace and Love,
Coach J

Foods for Energy

Do you ever feel like caffeine just isn’t cutting it. The bad news with caffeine is that your body actually gets used to it and sometimes it won’t give you the lasting energy you need. Eating the right foods and at the right times may help with energy levels and even your metabolism. Take a look below at some delicious foods that will keep you going through the day.

Brown rIce and other whole grains are great side dishes to your veggies. They have the healthy fiber and protein we need to stay energized for the long-haul. Need a little comfort food in your life but don’t want to wreck your diet try adding a warm bowl of oatmeal to your breakfast or brown rice with lime and cilantro as a side to your veggie salad.

Fruit like apples, bananas and oranges have a solid dose of glucose that is used for energy efficiently while the fiber makes us feel full and satisfied. The other benefit to fruit is it can help the common-sweet tooth curb the cravings. There is no excuse not to take advantage of this energy booster. Fruit is easy to take to-go and blending them up for a smoothie almost tastes sinful. (See the next energy-food for a smoothie idea)

Spinach and other leafy greens contain certain vitamins and minerals that fight tired eyes and even depression. Can’t stand green veggies, no Problem! Blend them up with your favorite fruits, a little carrot juice, Tbsp cocoa powder, almond milk and ice. You will quickly forget there is any greens inside it.

Almonds and other nuts have so much to offer with all the macronutrients in one punch. Add a rounded Tbsp of dried fruit like raisins to a handful of your favorite nuts to get a combo of slow and fast releasing energy for when you need it!

Legumes  like black beans and edamame contain protein but also fiber and carbohydrates that many other proteins are lacking. Legumes will keep you satisfied for hours to come.

See also edamame benefits:…mame-nutrition/

Another little something to think about with food and energy is how often you eat. Some people do well with eating only three meals per day and are comfortable with that. Others need to down-size the meals and make them more frequent throughout the day to ensure energy. If you feel that 3pm fatigue set in frequently you may be the small meal type. If you are a breakfast skipper I’m sure you get really tired mid-morning and probably really hungry as well. Always eat breakfast no matter what type of eater you are so you can get your metabolism going and get the energy you need to make it to lunch. If you need more meals throughout the day be sure to watch your serving size, those calories can add up fast an actually weigh you down. 

Use fruit and nuts for your snacks between breakfast and lunch and lunch and dinner. They both contain essential fiber to keep you going!

Do you have other snack ideas that boost your energy? Please share!

Hope this information helps you in one way or another. Please let me know if you have questions!

Peace and Love,


Steel Cut Oats or Rolled Oats for better health

Steel cut oats or rolled oats for better health? I’ll break down an approximate nutrition label for each, explain key shopping points and determine the winner. Then at the end I will share what brands I recommend with flavor, texture and overall health in mind!

Rolled Oats Breakdown

Rolled Oats are oat groats that have been de-husked, steamed, rolled under heavy rollers, and then lightly toasted.

Nutrition Info for 1/2 cup serving

Calories: 150
Fat: 2.5 grams
Protein: 6 grams
Carbohydrate: 28 grams
Fiber: 8 grams
Glycemic load: 16
Glycemic Index: 50

Steel Cut Oat Breakdown

Steel Cut Oats are the inner most part of the oats (oat germ) that are abundant in iron and b-vitamins, is chopped with steel discs to create steel cut oats.

Nutrition information for 1/4 cup serving

Fat: 3g
Protein: 7g
Carbohydrate: 29g
Dietary Fiber: 5 g
Glycemic load:15
Glycemic Index: 42

Key Points to be aware of when purchasing your oats of choice:

  • Above is a list of regular, no sugar added, all natural steel cut oats and rolled oats. You MUST check ingredient label to find out if there has been anything added to it. This could dramatically affect the label information.
  • Many brands of oats contain gluten so if you are gluten sensitive check for the big G.F for gluten free on the labels.
  • Watch your portion sizes! If you didn’t notice before, the steel cut portion size is a 1/4 cup smaller.
  • One big key factor is glycemic index and for any food to rank below 60 is considered low and both made it below 60. Steel cut wins slightly by having a 42 score over rolled oats at 50. This is telling us that our blood sugar levels spikes slightly more when eating rolled oats.

And the Winner Goes Too. . . 

with the tiniest lead STEAL CUT OATS! Whether you are gluten sensitive or not I recommend avoiding it if you can. Steel cuts are less likely to have any gluten in them and when trying to avoid weight gain, aiming for foods lowest on the Glycemic Index the better.

I will continue to cheer for the steel cut option because I personally enjoy the texture! They are both great options though, I like to make desserts using rolled oats as flour.

woman's hands holding muesli

I search for organic gluten free options and always check the label to avoid unnecessary additives. Then for my morning hot cereal I prefer steel cut oats with plant protein or flaxseed and stevia.

Definitely add one if not both types of oats to your diet and gain wonderful health benefits like B-vitamins and essential fiber. Who eats boxed cereal anymore?! Just make your own cereal with one of the powerhouse grains, add some slivered almonds, stevia, fresh fruit or anything that fits your taste buds.

I do have a few recommendations if you want to try them both and find which one works for you.

Trader Joe’s Gluten Free Rolled Oats

Trader Joe’s Quick Cook Steel Cut Oats

Bob’s RedMeal Steel Cut and Rolled Oats (both options are delicious)

I see these practically every where that will carry healthy food. Whole foods, Ralphs, Vons, Dillons. . . the list goes on.

Mc Cann’s Irish Steel cut Oats (my mom Has a big can of this just for me when I come home to visit!)

You can get this at any Kroger grocery store like Ralphs or Dillons.

Let me know which one you prefer and what you like to add to it!?!

P.S. I am very big on nutrient timing especially when watching weight. When it comes to eating grains like oatmeal I recommend to enjoy them in the morning or after a workout. Your body needs to replenish glycogen levels after a long night sleep and rebuilding after a workout. This goes for other grains too…Morning and Post-workout are the best!


Glycemic Info

Nutrition Label Info

Detox Daily and Quickly with Easy Steps

Believe me I’ve been there too, thinking a cleanse or detox diet is the easy route out of a slump. Well if you ever tried a cleanse they aren’t always the cure to your diet problem. When it comes to detoxing you need nutrients that wont strip your body of healthy bacteria or load you with sugar. There are ways to detox without doing painful fasts or drinking disgusting juices. I have a few simple suggestions that you can add to your routine to detox daily and avoid that familiar feeling you get after a holiday or busy weekend with friends and food.

Lemons are a detoxifier and cleaner for your liver, kidneys and digestive system. Drinking lemon water can also stop the bad bacteria that causes indigestion and constipation. Benefits continue with lemons being an aid to weight loss, clear skin and even asthma!

Try it cold or warm and enjoy anytime a day. Morning is the best time to drink warm lemon water so it can get your digestive tract moving. 

Triphala Herbs

Triphala which stands for three fruits, is something of a hidden gem and is highly recommended in the ancient India Ayurvedic practice. It is well-known for cleansing the body so all the energy present is channeled to the organs. Triphala has a laxative property but much milder than any you would find in drugstores. In addition to cleansing and toning the colon it will keep the liver functioning properly.

Use exactly how it is directed on the label. If you are taking medications or have any health concerns, consult your doctor before using Triphala.

Leafy greens like spinach, kale, arugula and other like leaves should be added to almost all of your meals. They are packed with minerals like iron calcium, potassium, and magnesium. Not only that, they are loaded with vitamins K, B, C, and E. Leafy greens contain phytonutrients that protect and cleanse your body of toxins and plenty of fiber to keep digestion functioning as it should.

They are low calorie and low carbohydrate making it a perfect addition to anything. You can even blend them up with almond milk, blueberries and ice for a smoothie! 

Do a few easy tricks everyday to fire up your metabolism and keep digestion flowing properly!

Please let me know how these steps go or if you have any questions!

Love always,


Triphala: The Benefits & Uses Of “The Three Fruits”

22 Health Benefits of Lemons

Keeping your Fitness Resolution

Whether it’s the start of February or middle of summer if you are working on a resolution or healthy lifestyle change don’t give up today or ever! Life tries to get in the way and often times (lets be honest) WE LET IT! I and many others are guilty of little lies and excuses to talk ourselves out of a wonderful routine that can save our lives. Start doing these tricks to maintain your routine and focus on keeping your Fitness Resolution!

Jot it Down – Go buy a inexpensive yet eye appealing journal to open multiple times per day. Write down the following, to create awareness of habits and accountability to yourself.

  • Every little thing you eat from the stevia you put in your coffee to the second glass of wine you had at dinner.
  • Log whatever exercise and movement you did for the day. Such as the walk around your office building to your trip to the gym (and what you did at the gym).
  • Emotions and feelings are important to log. You may look back and realize wow I always felt great after my morning swim. Keep doing that! Or I always felt tired after I ate the bowl of white rice. Stop doing that!

Add in Weight Training- Results are hard to come by when you aren’t doing some type of weight or resistance training. I know this is typical news coming from a personal training but there are reasons behind that!

  • Weight loss and Toning- By building muscle through resistance or weight training your body has to work over-time to keep the muscles repairing and growing. Which means more calories and fat being burned. Enough said… lets hit the weight room!!
  • Weight or Muscle gain- Lets say you are one of the types that just can’t put on weight or you want to see some muscles on that scrawny body. Well you aren’t going to get there by just eating thousands of calories. In that case, you will just add fat to your body or nothing at all. You must weight train to build layers of muscle tissue along with eating the proper amount of calories for weight gain. See below.

**Below I posted a link for both sections (whether you are losing weight and toning or Weight and muscle gain) with a calculator to help you figure out calorie amounts along with protein, fat and carb needs.

Join a Club or Team- This could mean a variety of options.

  • Grab your best friend to be your buddy system. I’m sure he or she would love to exercise with you!
  • Join a running, swimming, tennis or yoga club. There are so many groups to join that could create a fun environment of fitness while making healthy friends along the way.
  • Join a gym to gain access to quality equipment, a lively environment and advice all in once spot.
  • Ask a trainer for help. Yes again, coming from a personal trainer! It’s true though. . . how do you plan to be successful if you don’t have the right tools or specific knowledge on how to get there. Test a couple trainers out and find the one thats right for you!

Be the person you want to be and make it happen this year. You know if you give up this year you will have to start all over next year and who knows you may be further behind. Remember that YES It is hard! BUT it is hard for Everyone! Pushing through the rough spots will make you stronger and soon you will have developed a lifelong habit. Happy and healthy will soon be part of your very nature!

Thanks for reading my tips! Stay in touch and let me know how your journey is going.


My Training Information:

Calculator Tool:

Best Detox Foods

Are you still feeling a little sluggish from all of the Thanksgiving food? Me too, but I have some secrets to share on how I get my system up and running again. Below is four of the best detox foods I love to get my hands on.

Mung Beans have been used in Chinese and Indian cultures for thousands of years. This rarely heard of bean can detox your digestion in no time. They are crazy high in fiber, helping detox and increase digestion. It’s also packed with protein and has a slow energy release to help keep your metabolism moving for much longer than normal.

When I am detoxing I use mung beans as a substitute to rice and pasta. Season it however you please and enjoy them with fish and vegetables. For an additional recipe and more information on mung beans see the related site below! I also added a link to an online source if you want to purchase them.

Seaweed salad

Seaweed. For goodness sake please start eating seaweed—especially when you need to detox. It is full of magnesium, fiber and a long list of minerals that flush your system.

My favorite way to eat it them is by going to my local Japanese restaurant for a seaweed salad. It usually containins sesame oil, sesame seeds and some secret ingredients that I can’t pinpoint. See the link below to make your own seaweed salad and learn more about this healthy miracle food. Another way to eat seaweed is by purchasing roasted seaweed snacks. You can find them at your local whole foods store. Delish!


Pak ChoyBok choy. I swear it tastes just like broccoli when it is cooked. It is part of the cabbage family and is packed with all of the antioxidants and even more of the system cleansing properties than other types of cabbage. It has been known for it’s ability to fight inflammation with its powerful abundance of vitamins and minerals.

I like to add bok choy to my soup and salads, but for another wonderful recipe take a look at the link below:)

Asparagus. I know, finally one you’re familiar with! Asparagus is known to be a diuretic and to have laxative affects. Your kidneys and digestive tract will appreciate its cleaning abilities.

I chop asparagus up and scramble it with my eggs to add a little crunch. For dinner, I steam it lightly until soft then add a thin layer of my favorite cheese to the top, let melt and enjoy!!


I hope this article was short and sweet so you can get right to work on that detox. Seriously, it is as easy as adding these healing ingredients to the recipes you already eat. Who needs a painful, gut-wrenching juice cleanse when you have delicious detoxing meals to eat!

See, she isn’t to happy right now. LOL!

Good Luck! Let me know how it goes, and if you enjoyed the foods I mentioned!?

Shante (Peace) and Love,

Related Sites

Mung beans


Bok choy


Healthy Meals before a Workout

Healthy meals before a workout can keep energy levels high, support muscle building and increase weight loss. For all my fellow exercise lovers who deal with stomach problems and fatigue mid workout this is important info so hear me out! Timing is essential so be sure to eat 1-2 hours before the workout to allow time for partial digestion. Try these pre-workout meals to amp-up your results and beat that mid-workout belly ache.

Meal Idea #1 -perfect for breakfast

  • Eggs, 1 whole and 1 white, vegetables of your choice, with hot sauce or salsa.
  • 4-6 oz Low fat yogurt

Meal Idea #2 -can be a great lunch or dinner

  • Rice or whole grain tortilla, 4 oz tuna, vegetables of your choice, 1 Tbsp mustard.
  • Handful of grapes

Meal Idea #3 -Oatmeal is a wonderful breakfast or snack for anytime of day. This is definitely my favorite!Cinnamon Oatmeal

1/2 cup Organic rolled oats warmed, with one scoop of whey protein(flavor of your choice), stevia and cinnamon.

***For on your own meal prep work, think about the following tips if you want to try to a build healthy pre-workout meal.

  • Healthy fats are so important in your diet but go easy on them before a workout. They are slower to digest which could give you a little stomach ache mid-workout.
  • Healthy carbohydrates are important to our energy stores before a workout. So be sure to include a them in each pre-workout meal.
  • Protein full of branch chain amino acids are essential to protect all of your hardworking muscles during your exercise. Ex. Beef, eggs, milk, yogurt, soy, and powdered proteins
  • Water is also essential to keep in mind for your pre-workout, during and post workout routine. Try drinking half your body weight in ounces to stay hydrated enough during your workout.
  • Caffeine is smart as long as you make the right choices. Choose plain and sugar free options; preferably green tea or black coffee, which would benefit your energy levels without adding extra calories and stomach aggravations.

Please let me know if you have a question about this topic or anything else health and fitness related. Nutritious gossip would love to hear from you!