{"id":571,"date":"2014-04-16T02:45:00","date_gmt":"2014-04-16T02:45:00","guid":{"rendered":"https:\/\/fitgirlpodcast.com\/show\/uncategorized\/fit-201-nutrition-basics-ab-video-your-motivation\/"},"modified":"2021-12-20T12:59:36","modified_gmt":"2021-12-20T12:59:36","slug":"fit-201-nutrition-basics-ab-video-your-motivation","status":"publish","type":"post","link":"https:\/\/fitgirlpodcast.com\/show\/episodes\/fit-201-nutrition-basics-ab-video-your-motivation\/","title":{"rendered":"Fit 201: Nutrition Basics, Ab Video, Your Motivation"},"content":{"rendered":"

In this episode: Video-ab ball roll-in; Back to the basics in Nutrition; What motivates you?<\/p>\n

NUTRITION<\/b><\/u>
\nBack to the basics!\u00a0 Water and nutrients!\u00a0 All foods consist of one or more of these three main nutrients: carbohydrate, protein and fat.<\/p>\n

1. Water<\/b>
\nOne of the most important parts of your weight loss program is to ensure that you get a regular supply of water throughout the day. Water assists your digestion and elimination and keeps you hydrated throughout the day helping your body to function as it should.<\/p>\n

Recommendation<\/b>: Drink lots of water!<\/p>\n

2. Carbs<\/b>
\nFoods that are high in carbohydrates give us energy.\u00a0 There are different types of carbohydrates and eating certain ones can make you fat. The carbohydrates that can get you fat are mostly simple carbohydrates, such as sugar. These will give you a boost of energy as the sugar gets into the bloodstream fast, but it is also used quickly and your blood sugar levels drop making you fee lethargic.\u00a0 Complex carbohydrates such as grains, fruits and vegetables are the best kinds of carbs.\u00a0 These will help to satisfy your appetite and make you feel full longer by supplying you with fiber.<\/p>\n

The problem with most people, and the reason they get fat, is because they are eating simple carbohydrates and fats in big quantities in their diet of junk food. Simply changing from these poor carbohydrate foods to more complex carbohydrates will help to lose weight.<\/p>\n

Recommendation<\/b>: When possible, your carbohydrates should be complex carbohydrates or fibrous starches. Try to reduce the simple carbohydrates, such as sugar, from your diet. Get a sufficient amount of dietary fiber to help curb your appetite and help with your digestive system.<\/p>\n

3. Proteins\u00a0<\/b>
\nProteins are made up of amino acids which are the building blocks of the body and they help to maintain and repair the components of the body. Proteins also supply energy but not as readily as carbohydrates and this is why many people who are tired choose to eat more carbohydrates to give them energy.<\/p>\n

Recommendation<\/b>: Have protein with each meal. At least 100gr per day for active people<\/p>\n

4. Fats\u00a0<\/b>
\nFats will also supply immediate energy, however they are very high in calorie content and have many health risks associated when a diet is high in fat.<\/p>\n

Recommendation: <\/b>Have no more than 30% of your caloric intake on a daily basis coming from fats.<\/p>\n

General Recommendation: <\/b>Taking good quality vitamins and minerals will also help with your weight loss and maintain a healthy body throughout your weight loss program. They supplement your food intake but won’t makeup for bad eating habits.<\/p>\n

MOTIVATION<\/b>
\nWhat motivates you?\u00a0 Is it working out in a group? Joining an online fitness community? Does a trainer or coach keep you focused and motivated?<\/p>\n

Here’s what I want you to do: visit the FitGirlUSA Facebook page<\/a>\u00a0 and tell me if you have ever worked with a trainer or in an exercise class.\u00a0 Tell me exactly what you liked or disliked about either and\/or both experiences.<\/p>\n

What type of motivation works for you?\u00a0 Do negative reminders keep you on track, or does, positive re-enforcement work better? Do your workouts need to be gentle or hard core?
\nGet to the facebook page<\/a> or twitter<\/a> and let me know your answers!<\/p>\n

TRAINING<\/b>
\nCheck out this video for abdominals. Using the stability ball, you can target the lower abdominals, core and every part of your midsection!\u00a0 The key is to tilt your hips! Watch the video for more info!\u00a0 Find more videos at our YouTube channel: youtube.com\/getfittv<\/a><\/p>\n

Get all the most recent episodes on iTunes<\/a> or download this episode here:<\/p>\n

Fit 201: Nutrition Basics, Ab Video, Your Motivation<\/a><\/p>\n

Grab my new book, (available in paperback) “Mindset Makeover,” available at The Book Patch.com.<\/a> Contact me for private coaching at CoachKira.com<\/a>.<\/p>\n

\"Facebook\"<\/a>\"Twitter\"<\/a> \"YouTube\"<\/a> \"Podcast\"<\/a><\/p>\n

Video-ab ball roll-in for lean lower abs! Back to the basics in Nutrition! What motivates you?<\/p>\n","protected":false},"author":2,"featured_media":1106,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[2,106,82],"tags":[134],"class_list":["post-571","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-episodes","category-podcast","category-video","tag-2014season8"],"_links":{"self":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/571","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/comments?post=571"}],"version-history":[{"count":0,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/posts\/571\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media\/1106"}],"wp:attachment":[{"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/media?parent=571"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/categories?post=571"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitgirlpodcast.com\/show\/wp-json\/wp\/v2\/tags?post=571"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}