Cardio and Core and MORE

Hey Hot Bodies,
How has your day been? Well, it is late into the evening here and I successfully complete to fantastic work out routines. I feel great! 

Why two work out you ask? 
Hmmm... Simply because I like to work out a bit after I have my dinner. This is usually the time when I slow down and feel sluggish. That was when I used to eat pretty much like my "teen years". However, now I am more mindful of what I cook and what I eat. 

Small portions, fewer salt intake, a balanced plate are ways that I have been using to avoid the dreaded "after dinner sluggishness".  I do have a habit of calorie counting here and there but I try not to make that my main dietary focus. Moderation, timing, and balance are what has been working for me so far.

Anyhow for my earlier workout, I did some cardio at the gym on a treadmill. About time straight and rigorous minutes. It was crazy but I only got winded a bit at about the 6 minute something marker. Which for me is a WIN because usually after the 2-3 minute marker I am already winded and tired. 

I may have to contribute some of my progress to my new pair of running shoes that I purchased last week on eBay. A fresh pair of Underarmour grey running shoes. They were so comfortable and allowed my foot to breathe and move. I have low arches and the insoles that came in them seemed to give just enough support. Of course, that is my opinion from the treadmill perspective. I will have an update when I do my 1-mile run this Wednesday on the outdoor track. 

I would be lying if I said I wasn't dreading this track run but there is "NOTHING TO IT, BUT TO DO IT"! 

So the new kicks helped as well as my supplements... Women's Best Pre-workout Booster. Let me tell you gals after I first took this rather tasty pre-workout; I did not wait the directed allotted minutes before my workout and I ended catching a wicked caffeine headache. I forgot that pre-workouts formulas are mostly made up of CAFFEINE. Duh! LOL 

Which kinda is crazy because I am caffeine sensitive. I know a few other girls friends that are the same as I on this one. So to remedy this issue, when I took the Women's Best Pre-workout Booster this time, I used the recommended one scoop amount, instead of 8 oz of water used about 10 oz, shake then drank it down. I waited for the recommended allotted time of 15 to 30 minutes before my workout. 

And what do ya know, I felt great during and after my workout. No headache from the caffeine boost and I powered through the cardio portion of my workout like a champ. It was awesome!

After the treadmill cardio, I worked on some abs and arms. I love/hate working my abs/core for obvious reasons... the brutal burn and my arms are a constant project for me as I need to gain more upper body strength.
As I powered through those workouts I feel the sweet burn and I know later after when I get home, I get to drink some of my Women's Best BCAA amino supplement. The BCAA amino drink is to nurture my sore muscle by aiding in muscle recovery.

 When I get home I enjoy a steamy, sweet Epson salt bath. 

Girl, let me tell you I really needed that. Idk about you all but I sweat hard at the gym. Plus, I needed to nurse some previously archy muscules. Plus, it's "THAT" time of the month so I am majorly bloated. However, that bath was just what I needed. 

I then prepared my dinner of chicken thigh, white cheddar broccoli rice, and light buttered/peppered Brussel sprouts. It was amazing!

After that, it was time for me to pick out of my homemade weekly workout bag to see what workout routine I would be doing for my weekly youtube channel. Be kind when you comment on the video. Like I mentioned before it is my "TIME" of the month and I am extremely bloated plus I just ate dinner. Either way, this one is a follow-me type of video. So feel free to follow along.

Funny thing is I ended up blindly picking a CORE workout which was great for me. I filmed the workout and am working on the editing now to have it up this Tuesday, which is probably now today! LOL

So make sure you ladies check it out.

All in all, today was a pretty AWESOME day.
Stay Motivated
 xoxoxox 
~Angels😇

Running Shoes:https://www.ebay.com/itm/Under-Armour-3021972-Womens-Training-UA-Charged-Assert-8-Running-Athletic-Shoes/372732534454?ssPageName=STRK%3AMEBIDX%3AIT&var=641546221073&_trksid=p2057872.m2749.l2649

Supplements Pre-workout & Recovery: https://us.womensbest.com/products/pre-workout-booster?tpos=5
https://us.womensbest.com/products/bcaa?tpos=1

Meal prep time #fitchicks

Hey there gorgeous bodies,

I'm here to talk to you about meal prepping. Yes, I know it seems like a chore, and sometimes it may be. However, it can be convenient when you need it the most and you're running on little time!

When I do meal prep to try to look up things on the internet mostly on Instagram because I follow a lot of pages on Instagram. Such as motivation pages, workouts, healthy meal ideas, and prep. I also follow Pinterest for ideas! (Easy right?)
Some days I just do not feel like cooking or I'm running on little time to make delicious healthy meals for myself and my family. Sold by mill prepping that ensures that I get the proper nutrition that I need for the week or month and it ensures that I eat anytime I can on time without skipping a meal.

I know it's a busy life it's hard to keep up with eating properly or even eating at all. Some of us have families with children or pets or work school etc. And we just don't have the time, but you have to make time at least for yourself if not for the whole family. Women gain and lose weight harder than men, and children are just as vulnerable for malnutrition.

So to avoid this meal prep is your best ensure bet, to getting the proper nutrition that you need and that your body will crave. Try doing some Tupperware dishes that are low in sodium, high in protein such as meat and a vegetable or some type of slow-carb such as sweet potatoes or brown rice. (That's for dinner)

For lunch, you might want to stick to some type of fruits and vegetable mixes as well as nuts or a protein shake.

And for breakfast, you might want to meal prep also making lean sausage, turkey bacon some type of egg, and grain such as oatmeal, grits, and whole wheat pancakes or a bagel or English muffin!
*plain yogurt with fresh fruit is a plus*

For snacks in between, make sure you eat small and pay attention to calorie intake and pair with 8oz. Of water. *Each meal 8oz. of water.

Reminder: try to stay away from the box and processed food as well as high in sodium deli meats and items with little to no nutritional value.

Make sure you do different moderate exercises daily, with one or two rest days.

Remember you shouldn't have to do a major diet to get major results, because most of the time major results and fast results End in weight gain even more than you lost. This is a slow and steady pace is not a race to lose weight or fat, extreme diets are the worst on the body especially for women younger and older.

I know this may seem like a challenge and a lot of us are running on budget but just make sure when you are shopping you pay attention to labels as well as prices and there are some substitutions for things that are overpriced that are healthy and I assure you you'll be on the way to a fun, healthy, and exciting weight loss as well as fat loss and muscle gain.

Women need to know not to be afraid of muscle games because muscle weighs more than fat and the more muscle you have on the body the less fat that you have to carry around! you don't have to be a muscle head to have muscle but you can have lean sexy muscles that define any and every part of your body no matter what nationality or ethnic group you belong to! 

Remember this is for you this is for your health and this is for us women with limited time in a 24-hour day best wishes to you and I hope all you bodies or staying fit and I'll see you next time.

Please subscribe to my blog as well as my YouTube page coming soon body by angels: as well as my Instagram page: which is up now for more motivation meal preps and workouts

I'll see you later bodies! Xoxoxo
~Angels

Progress is a process!?!?

Weightloss vs Fatloss

How to eat

Progress is a Process!

So lately in class I've been learning a lot about health, nutrition, and general wellness. And it seems to me obviously, that they go hand in hand.

Ladies we seem to really be confused on what our bodies need. There are so many different body types out there, that it is easy to get confused on what is best for each of us.
Everyone seems to always want instant gratification, its pretty human to think that way right?
However being healthy, proper nutrition, and fat loss not weight loss is a process!

Try to think in terms of how to lose excess body fat, not weight. Obviously your weight will go down with fat loss. However,  it may stay the same if you are gaining muscle; which weighs much more than fat. It is a hard concept to understand if you really don't understand it.

Let me break it down for you:
Tatiana
A woman weighs in at
145lbs
5ft 1in
Pear shaped body type

Her friend
Abby
Weighs in at
145 also
5ft 6in
Athletic body type

Evolution of woman

 Now with those two examples, why would you think the shorter one weighs the same but looks different?

Well let's go ahead and examine their lifestyles.

Well from what I have learned and also struggle to understand is weight loss vs fat loss.

Tatiana is a workaholic, freshmen in college,  with little time to workout between class and work, however her efforts to try to eat well is strained by her limited time being home, to prepare her own meals.

Abby is a fashion designer with a open schedule,  she is about to pick and choose her time at work as well as exercise 4 times a week, and plays community rugby on her weekends.
She is into clean eating and meal preps at home.

Take each ladies lifestyle, and weight, height, and assumed calories in and out.
By comparison Abby has the advantage.

We can assume the with Addy's open schedule, knowledge of body proportions (per her job as a fashion designer),height, and active lifestyle; her fat ratio is low, but her muscle mass is high.

Tatiana can have the same assuming she had more time between school and work to work out or stay active in some way. She may eat better if she had more time at home to prepare her own meals, and if her main goal was fat loss and not weight loss.

One can also assume Tatiana's stress level higher than Abby's, rendering her body capabilities to look and respond to her limited time to exercise.

Putting aside Abby's height, with her prepared meals her daily workout her open schedule and her athletic ability, her fat is lower, her muscle is up and she weighs the same.

You may not start off where you want to be but hard work preparation and a little sacrifice goes a long way. 

When you are stressed, sleep less, work more, and eat poorly it affect your body in the worst way.
Try not to look ahead to where you want to be or where you should be or compare yourself to another person's weight. Instead focus on how to better your health, lose fat, maintain healthy weight for your height and stay active the best way you can.

With time and patience you may start out looking like Christi alley and end up looking like Cameron Diaz or a Monique to a Hallie berry. Either way all woman are beautiful in their own way. So take your time, and work on being a better you inside and out.

With that being said here's a workout of the week for you. Progress and post your process here. Lets motivate each other.

A workout for the week 2x

  BodyByAngels