Fitness & Wellness

Everywhere you look in Houston, Tx, there are temptations lurking. Whether it’s that new bakery down the block that has the most delicious cinnamon rolls or a quick drive through for an order of fries. If you want low calorie snacks, you have to make them yourself. Luckily, there’s a lot of easy ones you can make quickly. For instance, just bagging individual serving sizes of nuts, which is the equivalent of either 24 almonds, 12 hazelnuts, 18 cashews, 35 peanuts, 15 pecan halves, 8 Brazil nuts or 14 English walnut halves, is about 200 calories. It’s quick and easy, while also providing heart healthy benefits.

You can keep your calorie count low, while you enjoy this tasty treat.

Greek yogurt, the original kind with live culture, full fat and no additives to make it sweet or give it flavor, can be a real diet saver. While the full fat style yogurt has more calories than the low fat type, the fat provides more health benefits, plus keeps you feeling fuller longer. Get a large container and scoop out a half cup of yogurt, slice a handful of grapes or other fruit into it and mix. Mix in cinnamon to taste if you want. If you want a frozen treat that’s easy to make, get popsicle molds. Blend yogurt, coconut milk and frozen or fresh pineapple and freeze. Yum! It’s a pinasicle. Since most mold holds a half cup, this treat is under 100 calories, too.

Do you want a crunchy snack?

Crunchy and salty are often what your mouth desires. There’s nothing better than some popcorn to achieve this goal. You can either make air popped corn for a low calorie treat or make your own microwave popcorn. If you want an easy way to make it at the office, just buy some brown paper lunch bags. Pour ¼ cup in the bag, fold the top over and cook for 2 to 3 minutes until the popping quits. You can top it with a drizzle of butter and salt or even some Parmesan or powdered American cheese.

The go to favorite snacks that still hold top position.

What would a blog on healthy snacks be without at least the mention of raw fruit and veggies with dip. For ease, slice up all the vegetables ahead of time and refrigerate. If you choose fruit like cantaloupe or watermelon, cube it ahead of time, too. You can make a veggie dip out of hummus or create your own. For vegetables, mix cottage cheese and Italian dressing mix or cottage cheese, Greek yogurt and ranch dressing mix. You can also slice apples and put nut butter between the slices for a tasty treat.

• Unsweetened applesauce is delicious! Now to add more flavor, sprinkle it with cinnamon. It’s healthy, low calorie and a treat that won’t make you sorry you ate it.
• Another treat under 100 calories that also takes minimum effort is a date that’s stuffed. Just put a teaspoon of unsalted nut butter—I love almond butter for this—into one medjool date.
• Is ice cream one of your guilty pleasures? Now you can have your marvelous figure and your ice cream too. Slice a banana in 2 inch chunks, lay the chunks on a tray and freeze for six hours. When you take them out, put in a blender for a treat that tastes like banana custard. It’s 105 calories.
• You’ll love all the recipes and ideas available with our nutrition plan at Reggie C Fitness. You’ll also get even more benefits when you combine it with a workout plan that will have you looking like the star you are quickly.

For more information, contact us today at Reggie C Fitness

If you’re on a hit-and-miss schedule when it comes to fitness, it’s time to make a regular workout schedule. It’s particularly important if you’re working out at home, rather than attending a class that would automatically put you on a schedule. Not only does putting a workout on your schedule make it as important as any other appointment, it also ensures you carve the time out to do it.

Pick a time that’s best for you based on your present schedule and energy level.

Both your energy level and schedule play an important role in when you’ll workout most effectively. If your mornings are chaotic and already stressful, aim for a time that’s better, such as lunch hour or after work. Your energy level also plays a role in how well you’ll do when you workout. Make the workout coincide with when you’re apt to perform the best.

Don’t negate after work because you feel wiped out from stress.

Your energy level should be based on how you feel on the weekend, not based on the stress from work. In fact, some people choose to schedule their workout at lunch time or after work to burn off the hormones of stress and boost their energy. You’ll feel great after working out, thanks to the increased circulation that sends oxygen and nutrient laden blood to all parts of the body. You’ll also benefit from the hormones that exercise triggers that make you feel good. It’s one reason busy executives workout during the day and often have a gym dedicated exclusively to the management team.

You can identify the type of workout you’ll be doing and get a full workout.

Not only should you schedule your workout, you should add information, such as full body workout, strength training or flexibility training to your schedule. That way you’re ensuring that you’re working on all types of fitness and all muscles in your body. You need endurance, strength, balance and flexibility training to ensure you are at your fittest.

• When you don’t have a schedule, you’re functioning on memory. If you’re like most people, that memory gets blurred after a while and you find you’re doing too much cardio and not enough flexibility or constantly working on just one body part.
• Scheduling a workout helps you get busy faster. All you have to do is check your appointment with the workout and you’ll know what you’re doing. You’ll never have to worry about what you should do next.
• Keeping a schedule helps prevent burnout and gets you working out quicker. You’ll always be ready when it’s time. It helps you not only track your goals, but also work toward them.
• The Reggie C Fitness online training makes it easy to schedule your workout. Just log in and you’re ready to go.

For more information, contact us today at Reggie C Fitness

If you’re serious about getting in shape, you’ll push through even though what you’re doing may not be comfortable or you might not feel like working out at the time. If you find yourself skipping workouts, it may be because you’re not committed and not very serious. Instead of a real goal, your weight loss plan is a wish and wishes don’t come true normally unless you put commitment behind it.

It won’t work if you only follow the plan one day a week.

Sure, at least you’ll be helping yourself a little if you actually follow the plan one day a week, unless of course, you cut out all activity and eat junk the rest of the days. I’d rather see someone stick rigorously to a plan of exercise and healthy eating for six weeks, than see that person follow a plan half heartedly for six months. That’s because you’ll see some success in six weeks when you strictly follow it and that can be a huge driving force.

Can you workout when you’d rather chill out?

Sometimes, getting your body in motion is tough! That’s when your true dedication shows. Are you willing to workout even when you’re tired or totally stressed? One thing is certain, if you’re stressed it will melt away when you workout and if you’re tired, you’ll get a burst of energy from getting your blood circulating. You won’t experience that high and shift in your mood and energy unless you’re dedicated to your program.

Is your goal meaningful?

I’ve seen it too often, people decide they want to get into shape for all the wrong reasons. While I’m for anyone and any reason to help someone get into shape, if that reason isn’t truly meaningful, it won’t take long before the entire program is put on hold. Make sure you’re getting into shape because it’s something you want. It doesn’t have to be noble. If you want to look your best and show that guy or gal what they’re missing when they broke up with you, it’s a good reason if it drives you toward success.

• Often people set initial goals that change as they see a difference in their appearance. Getting fit and looking good feels fantastic, so often people boost their goals to achieve even more.
• I hold you accountable for your success by tracking your progress. That can help you make it through those tough spots where you might feel like quitting.
• You’ll be amazed at how you’ll not only change your body, but also your energy level. When you take the time to workout, you can complete your daily tasks faster, making even more time for you.
• If you’re truly committed to your transformation, check out our free download offer. I provide affordable programs for everyone from beginner to those entering bodybuilding competitions.

For more information, contact us today at Reggie C Fitness

Years of bad decisions and neglect may have determined how your body looks now, but it doesn’t have to determine the future you. You can now make a dramatic change and be in the best shape of your life. It takes desire, a goal and determination, plus some guidance and support. That’s what I provide at RC fitness. I make it easier to change old habits that prevent you from looking your best and developing new ones that make the transformation.

What do YOU need to be your best.

Many personal trainers only focus on losing weight. Not everyone needs to lose weight. Some people want to look curvier, more toned or even gain weight. Each person needs something different. That’s why I created a personalized program, so you can reach the goal that’s right for you. Each person’s program focuses on a different goal and has varying types of workouts and eating plans to reach them.

Whether you want a better booty or losing weight, the right exercise program can do it.

While you need a full program of workouts, which includes flexibility, strength, balance and endurance, you also need some specific exercises to achieve the goal you want. Strength building is important, since it builds muscles where you want them, flexibility training helps you move with grace and avoid injury. Balance and endurance helps avoid accidents and boosts your energy throughout the day. Boosting your energy can help you accomplish all your goals. My program is well rounded, yet specific to you.

What you eat is just as important as working out.

There’s a saying that the perfect body starts in the kitchen. It’s true. You can’t out-exercise a bad diet. Eating healthy and clean isn’t dieting. Dieting leaves you feeling hungry and deprived. The worst part of dieting is that it ends and you go back to old eating habits. Instead, healthy eating becomes a way of life. Sure, you can still eat a favorite “unhealthy” food occasionally, just not all the time and remembering portion control. You’ll never regain the weight you lost when you eat healthy.

• We provide support to help you get in shape. We keep in touch and hold you accountable, which can provide the motivation to stick with your goal.
• It’s not going to be easy, but you can do it. The RC Fitness program helps people of all fitness levels from beginner to competition training. We stay in contact to make sure you’re getting maximum benefit.
• You’ll be amazed at not only how great your body looks, but how great you feel. Feeling good is just as important as looking good.
• It’s time to start on the future you. The you that looks better than ever. Find the plan that works best for you. Start it! Stick with it! Watch the transformation.

Want to Learn More?

If you’re ready to get in the best shape of your life, contact me here today.

There’s a lot of people who work in offices throughout Houston, Tx, who want to find healthy snacks for those bouts of midmorning and midafternoon hunger. Some are lucky enough to have access to a refrigerator and some are not. Either way, bringing personal options that are lower in calories and high in nutrients is far better than opting for the food from the candy machine, overeating at lunch or gobbling down the first thing they see at the gas station after work. Many of these options actually save money, too.

Save money and eat healthier homemade microwave popcorn.

Don’t pay the high price for a bag of microwave popcorn, when you can make dozens of bags for the same amount of money that have fewer calories. All it takes is a brown paper lunch bag and some popcorn kernels. Just pack up ¼ cup of popcorn kernels in each bag, fold the top several times and it’s ready for the microwave. You can even keep some seasoning at your desk, such ones in stores, like a ranch or dill pickle, or make your own. You can melt a few bittersweet chips that are 60 percent cacao up to 80 percent cacao and drizzle, then top with some sea salt for a treat everyone will want to try.

Take some nuts and seeds.

Keeping a bag of trail mix that’s exclusively made of seeds and nuts, with maybe a few pieces of dried fruit thrown in for sweetness at your desk can help you relieve that midafternoon hunger. If you’re not good at eyeballing portion size, take it in individual serving sizes. Eating a whole bag of trail mix at one serving will not make you thinner. To make it less expensive and control portion size, cut the whole dried fruit before time and just add a few small pieces to each bag of trail mix.

Keep energy balls on hand.

There are a number of recipes for energy balls on the internet that provide high protein that gives long term protein and quick energy to boost you immediately. If you want a salty caramel flavor, try these balls. There’s no added sugar. They take a cup of fresh medjool dates or regular dried dates, a cup of cashews or other nuts and seeds–raw is healthiest, but you can use roasted, 2 tsp of vanilla extract and a pinch of sea salt. Combine all the ingredients in a food processor, adding a bit of water if it’s too dry to form a ball. Roll in balls the size of a golf ball and chill in the refrigerator. They stay good for a month refrigerated, but can stay in the freezer for months. You can take frozen ones to work with you and let them thaw throughout the day for a morning or afternoon treat. There are 70 calories, 2.8 g fat, 8.9 g carbs, 1.6 fiber, 6.1 g sugar, 3.5 g protein in each ball.

• Keeping it simple is often the best route to take. Take a piece of fruit. Whether you choose an apple, orange, banana or pear, they don’t need any special preparation.
• Sprinkle some unflavored Greek yogurt that has live cultures with a few nuts or some blueberries or strawberries for a yummy healthy treat. You need a refrigerator in your office or this one.
• If you have a refrigerator available, take some fresh veggies for a snack and a little dip made with powdered ranch dressing and Greek yogurt.
• Plain oatmeal packs are a filling option and you can store those packets in your desk and then have your treat ready as long as you have water, a mug and a microwave. Sprinkle on some cinnamon.