Most important thing to do ----LOVE YOURSELF
Love thy self....Self love is very important for a happy, rich, fur filled life. Some of us obtain the skill from birth but others need to establish the skill by adjusting our way of thinking. Too often we are quick to measure and compare ourselves to others especially our areas of weakness to other people strengths which makes us feel bad and insecure about selves. We never deal with the insecurities or emotions at face value.Learn to face your weakness head on - embrace and acknowledge them thus allowing you to build your weakness into strengths. When you realise that you have the power to change and grow you empower yourself. Love yourself and it will show in every aspect of your life.
For women body love can be tough, in our life time our body goes through so many changes between puberty, child bearing years, hormones, and post menopause years.
Mums especially we move our kids to the top of our piority pile and shift our insecurities, health and self development to the bottom. But it is during this time , now more than ever we need to empower ourselves to pull through the challenging times in our lives by facing our weakness and making health a major part of our lives. Take control of your health and embrace your body for the curves, celuite, scars etc building yourself up so you feel better physically, mentally and spiritually. When you feel good about yourself, and have a positive body image of yourself you can perform tasks with greater ability. It is important to maximise your own potential to be the best version of you weather your a mum, daughter, sister it doesn't matter.After you do this you can't help but love all the gifts and differences you have and share your experiences with others in a positive light. Look after your health ,don't compare as no two people are alike and love yourself by empowering yourself to be healthy and happy. These are skills I had to learn and I'm still developing but they certainly make a massive impact on your life so take a step in the right direction today to love yourself!!
Is your morning caffeine fix effecting your fitness goals???
Are you drinking your calories ?
Do you enjoy a coffee to kick start your day! I know I do, but is your coffee addiction effecting your goals. Depending on what your poison is, it may come in at a whooping 630 calories which would take you roughly 30 mins of cardio to burn off and equivalent to 2 Mars bars.
Coffee is something a lot of people don't consider tracking or including in their food intake for the day, but you should especially if this is one of the main reasons you aren't hitting your goals as quickly as you should.
LATTE What is it: 1-2 shots of espresso with steamed milk. Calories: Small, 200; large, 341. Fat: Small, 10.6g (6.6 saturated); large, 17.9g (11.2 saturated). Verdict: Surprisingly unhealthy. A large latte contains almost one third of the daily recommended fat intake for women. Add a vanilla shot and you 380 calories and 14.5g of fat in each large cup. This is equivalent to ten rashers of bacon. How to make it healthier: Stick to skimmed milk and the calories in your large latte drop to 160, reduce saturated fat to zero and still provide a healthy dose of calcium. Soya milk contains 50 calories more per large serving, but is still healthier than whole milk.
CAPPUCINO What is it: A mix of steamed and foamed milk added to an espresso shot. Calories: Small, 122; large, 207. Fat: Small, 6.4g (4g saturated); large, 10.7g (6.7g saturated). Verdict: Better than lattes. But, with 6.7g of arteryclogging saturated fat in a large mug, it's hardly healthy. How to make it healthier: Ask for skimmed milk. This will remove the fat and cut the calories to 129 in a large drink (76 in a small). Sprinkle on cinnamon instead of chocolate.
Long Black What is it: 2-3 espresso shots topped with water, and optional dash of milk. Calories: Small, 11; large, 23 (more with milk and sugar). Fat: None (unless you add milk). Verdict: Most people add milk, but to cut calories make sure it is skimmed. How to make it healthier:Avoid full-fat milk and sugar. Better still, take it black.
ESPRESSO What is it: Coffee and water. Calories: Single, 6; double, 11. Verdict: If you don't add sugar (10 calories per sachet), this is the lowest-calorie coffee. Consuming more than 5-6 cups a day is not recommended by doctors or nutritionists, but a strong black coffee 1-2 hours prior to exercise has been shown to be beneficial. Substances in caffeine trigger the release of fats into the bloodstream during activity, enabling the body to use fat as its primary energy source. You will also burn up the fat faster.
HOT CHOCOLATE What is it: Chocolate drunk with whole milk, often topped with whipped cream. Calories: Small, 357; large, 549. Fat: Small, 18.7g (10.7g saturated); large, 27g (15.2g). Verdict: A large cup has the calories and fat content of three hot dogs. Worse is a large, white, hot chocolate containing a whopping 719 calories and 33.4g of fat. How to make it healthier: Go for a small, no-whip, skinny hot chocolate to drop your calories to 209.
VANILLA FRAPPUCCINO What is it: A blended creme drink made from a coffee-free mix of sugar, syrup, milk and ice, possibly topped with whipped cream. Calories: Small, 344; large, 530. Fat: Small, 12.5g (7g saturated); large, 18g (9.9g saturated). Verdict: Blended cremes are a mix of sugar, milk and ice and contain just 190 calories in a small cup. But, the addition of syrups, such as banana and chocolate, turn them into a dieter's disaster. You'd be better off with a small pizza. How to make it healthier: Skip the whipped cream to save 94 calories (131 in a large frappuccino). Choose a small, low-fat coffee frappuccino with no cream - just 119 calories.
MOCHA What is it: Three-quarters steamed milk, 3-4 pumps of chocolate sauce and 2-3 shots of espresso topped with whipped cream. Calories: Small, 255; large, 484. Fat: Small, 9.3g (5.4g saturated); large, 25.3g (14.3g saturated). Verdict: Very fatty. This is sweetened with a massive 41g of sugar in a large cup. Things could be worse: a large white chocolate mocha with whipped cream contains 628 calories and 28.9g of fat. How to make it healthier: Order a small skinny (skimmed milk), no-whip (without cream) dark mocha and your calorie count drops to 175.
CHAI TEA LATTE What is it: A spiced tea mixed with whole milk and honey. Calories: Small, 210; large, 362. Fat: Small, 5.3g (3.3g saturated); large, 9.2g (5.7 saturated). Verdict: Though it sounds healthier than coffee (tea has antioxidants), whole milk and honey bumps up calories and fat. A large drink is more calorific than a cheese sandwich. How to make it healthier: Choose a milk-free iced tea (black or green) for just 80 calories and no saturated fat. A sugar-free black tea is better still. It is fat-free and rich in disease-fighting antioxidants.
Tips to cut the calories-
1 Ask for skimmed, non-fat milk.
2.Skip the whipped cream as it adds 80-120 calories and 7g of bad fat. 3 Sugar (10 calories per sachet) and syrups (70 calories per shot) bumps up your total.If you are going to have syrups ask for sugar-free syrups.
4 Low-fat milky drinks are a good choice as they contribute around 200mg of calcium to the recommended daily total of 800-1,000mg. The best sources include a skimmed milk latte (320mg of calcium) and a skimmed café mocha (277mg calcium).
5 Avoid adding sugary toppings to your coffee. Chocolate and caramel add between 6 and 15 calories.
I hope this blog post will help you be more aware of how you are fuelling your body and be more aware of excess calories and how to reduce your daily caffeine fix to suit your goals. If you have any questions or comments please post below or email email@example.com looking forward to hearing from you. 😜
Melissa O' Shaugnessy founder and owner of Fit Healthy You Fitness. I want to help people understand fitness and nutrition by keeping it simple stop all the confusion.