MY TOP 5 SNACKS TO EAT BEFORE A WORKOUT!

DON'T EXERCISE ON AN EMPTY STOMACH! 

Have you ever gone to the gym on an empty stomach, and felt tired after 5 push ups or failed lifting the weights you normally do?! I definitely have. 

Even though you might be tempted to skip calories before a workout, please don't! 

Not eating before a workout can result in low blood sugar which leads to light-headiness and fatigue which in the end just leads to poorer results in the gym.

The statement " working out on an empty stomach will help you burn more fat " is the biggest fitness myth ever, let me tell ya! 

Would you ever drive a car without fuel? or use your phone without charging it? I Didn't think so! 

Your body needs energy to perform at a high intensity and fuel to burn fat! 

You don't need to gorge yourself but having a snack 30-45 min before your workout will help you endure your workout longer, help burn more calories, and improve your muscle tone. 

" You need to make sure you have a combination of carbs and protein " to provide the energy you need during strength exercise and nutrients to repair muscles afterwards. 

Here's my top 5 snacks to eat before a workout:

 1. BANANAS - Loaded with easily digested carbohydrates and potassium which aids in maintaining nerve and muscle function. The body doesn't store potassium for very long so this will help keep your nutrient levels high. Combine it with some protein for best results.              

Ex : Peanut butter & banana on a wholewheat toast.

2. OATS - full of fiber, which means they gradually release carbohydrates in to the bloodstream. This steady stream will keep your energy levels consistent throughout your workout. Oats also contain B-vitamins which help convert carbohydrates into energy. Pretty good stuff! 

Ex : Oatmeal with half a banana, blueberries and 1 tbsp of peanut butter. 

3. WHOLEGRAIN BREAD - 1 slice of wholegrain provides a great source of carbohydrates. It's also easily combined with good protein sources such as hard boiled eggs, turkey or some jam and peanut butter.

4. FRUIT AND YOGURT - Fruit is high in carbohydrates and yogurt has a great amount of protein. The carbohydrates are easily used for fuel during the workout and the protein is used after to  help prevent muscle damage. 

5. PROTEIN SMOOTHIE - This is in an easily digested and quick option for the busy bee, my own personal favorite. Combine protein powder, carbohydrates and fruit in one go. 

Ex recipe : 1 scoop of protein powder, 1 tbsp of chia seeds, 1 cup almond milk, 1/2 banana, 1/4 cup of raw oats and frozen blueberries. Delicious! 

I Hope these tips help you get a better result in the gym! 

Peace and Love 

Anna

 

 

10 TOP TIPS FOR GLOWING SKIN!

 
 
 

Your skin is a reflection on what really goes on inside your body.

Here are my top tips on how to achieve clearer, healthier and glowing looking skin from the inside out. 

1. HYDRATE - Start your day with 1 cup of hot water with lemon/apple cider vinegar. Aim for 2-3 litres a day and a coconut water post training. 

Water is the best body cleanser there is. It will help remove any toxic build up in your body and hydrate your skin and make it vibrant and clear. 

2. EAT CLEAN - Enjoy colourful foods, especially your greens! Choose organic where possible to reduce pesticide exposure. Cut out ALL packaged and processed foods. 

3. EAT FOODS WITH ANTIOXIDANTS - Antioxidants are the best resources your body has to fight disease and inflammation. Inflammation is a leading cause of wrinkle formation. Some of the best sources of anti-oxidants include:

  • Blueberries
  • Raspberries
  • Acai berries 
  • Goji berries
  • Pomegranate
  • Spinach
  • Kale
  • Nuts 
  • Seeds
  • Purple grapes
  • Dark chocolate (70% or higher of cocoa content) 
  • Green tea 

 

4. EAT MORE GOOD FATS - Feed your skin with good fats OMEGA 3’s. Excellent for anti-inflammatory and hormonal balancing. Examples include:

  • Fish
  • Eggs
  • Flaxseeds
  • Chia-seeds
  • Avocado
  • Walnuts and almonds

5. CUT DOWN ON THE INFLAMMATORY FOODS - Because they are Inflammatory and dehydrators that create toxic build up. 

  • SUGAR
  • WHEAT
  • GLUTEN
  • DAIRY
  • ALCOHOL
  • CAFFEINE

6. USE A DAILY PROBIOTIC - This will help to clean and restore any imbalances in your gut-bacteria that may cause skin flair ups and acne. You can find natural dairy free probiotics in sauerkraut , miso soup, pickles, tempeh, kimchi, spirulina and chlorella. 

7. STRESS LESS - Stress causes all kinds of hormonal havoc. Best way to restore hormonal balance is to practice DEEP BREATHING and Yoga daily.

8. SLEEP - Getting a good night sleep can really make you look more beautiful , your body requires 8 hours of sleep to restore and regenerate new cells.

9. USE NATURAL CHEMICAL FREE SKIN PRODUCTS - Do your own natural skin tonics and masks. 

CLEARIFYING TONIC -

  • Dilute some apple cider vinegar in water and use a tonic after you have removed your makeup. 

FACE MASK -

  • Mix 1-2 tbsp natural yogurt
  • 1 tsp of lemon
  • 1 tbsp manuka or raw organic honey
  • optional : 1/2 avocado / 1/2 smashed banana
  • Apply generously on face, leave it on for 20 min until dry. Wash off with cool water. 

10. STOP TOUCHING! - Touching and poking on your skin will only cause more irritation and inflammation. Your hands have lots of hidden dirt and bacteria that you definitely don’t want transfer to your skin.