Fit Tip

This week:
Aim to make one tweak a day: Add a new fruit to breakfast, skip your before-dinner cocktail, take a walk after lunch, do whatever you can to nudge your weight down. Once you adjust to these new habits, it will be easier to add more ambitious exercise and diet changes as the month goes on recommends psychologist John Norcross, PhD, coauthor of Changing for Good

Fit Tip

Always include a combination of carbs and protein to your post-workout snack (as well as all meals).  If you're unsure as to whether or not you're noshing on the healthy amounts of each, if you exercise regularly (as we all do!), aim for 0.5-0.75 grams per pound of body weight per day.

While you're calculating, don't forget Greek yogurt, beans, quinoa, and soy.  Look for hidden sources as well-

Cottage cheese (14 g per ½-cup / 4 oz. serving)

Dried spirulina seaweed (8.6 g per 1 cup serving)

Bagels (7.2 g per small bagel, 3" diameter)

Oatmeal (6 g per 1 cup cooked)

Bulgur (6 g per 1 cup cooked)

Brown rice (5 g per 1 cup cooked)

Spinach (5 g per 1 cup cooked)

Baked potatoes (4.5 g per medium potato, skin included)

Peas (4.5 g per ½ cup serving)

Avocados (4 g per avocado)

Broccoli (4 g per 1 cup cooked)

Fit Tip

I'm full on getting close to plagiarism today, but know up front that all this came from M&F Hers, July/Aug 2013 edition.  Since I'm a big magazine junkie and love, love, love to keep up on my fitness trends, I do tend to read them cover to cover.  I just read an article interviewing actor/stuntman, Terry Crews.
Here's what I wanted to share: 

When asked about following a specific diet-"...I don't believe in cutting out certain types of food.  Instead, I work on reducing the bad and increasing the good.  My trick: for 30 days I won't "diet,' but I write down everything I eat, no matter how small.  Usually, if I know its bad and know I have to write it down, I won't eat it."

Motivation to stay healthy-"My workouts are my therapy. In the gym I find out what makes me tick.  I believe when you have reached your bodies limit, you can spiritually be at your strongest.  Once you've discovered that place, you just want to go back again, and again.  I want to be the best human being I can be and a good steward of all the gifts God has given me."

Grab a fitness magazine today and head for the pool, beach, couch, plane or car, and soak up a little inspiration!