Sunday, February 9, 2014

28 Day Water Challenge: Drink Up!

     Ladies and Gentlemen of the fitness community it comes to my attention that consuming water throughout the day can be a struggle.  Depending on the type of work you do, stress levels, and various other factors can make drinking water throughout the day not an easy task.  Welivegood has put together a small challenge for those willing to accept.  For the next 28 days we challenge you to reach a new level in your fitness routine by replacing your daily sugary drink consumption with only water.  Yes, 28 days straight through without any cheat days.  Although you will be tempted to trade a glass of water with a sugary drink, trust me it is the best feeling to know that you did not give into that temptation for a quick sip. You will not be alone on this journey, just know that your fellow Welivegood fitness family is here to support you along the way.  Currently I am on day ten of the challenge.

There is no secret to success or any strategies, just consistency and the will to want to complete a personal challenge for yourself should be motivation enough.  What I can tell you is that you need to get a few water bottles and have them readily available throughout the day.  Find a water fountain or sink where ever you may be mostly throughout your day because the sugar cravings will be calling.  If it comes down to it and the bland taste of just plain water begins to bog you down, infuse your water container with some fruits.  The addition of strawberries, watermelon, raspberries or sliced lemons will build for a better taste and encourage you to stay committed to the challenge.  So drink up my friends and stay hydrated.

If you accept the challenge, repost this picture on your instagram and add the tagline #welivegood

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Thursday, January 30, 2014

Pack The Fridge, Meal Prepping For The Weeks To Come

Every great exercise program needs a perfect routine to be planned out to be able to successfully gain the right results.  With that in mind the same concept needs to be worked up for the meals that you consume throughout the week.  Proper meal prepping can be the pivotal point making sure that the outside appearance that you are diligently striving for is sync with the foods that you are feeding your insides.  When done correctly, the desired results will come quicker and stay longer. Do not get the process of preparing foods for weekly consumption misconstrued.  There is a method to this madness that once learned will make all future preparations of the weeks to come seamless.  So head to you local grocery store or food market and grab some ingredients because your fridge is going to be packing.
     The two biggest strategies behind an effective meal prep are preparing specific foods and tracking your progress with a photo journal.  Preparing specific foods consist of gathering the essentials such as proteins, healthy fats, raw greens, and carbs.  Hope you have a bunch of storage containers because you are going to need them. Your going to want to pack a container for breakfast, late morning snack, lunch, late afternoon snack, and dinner.  With the right meal preps and all your storage containers filled with food, there is no doubt that achieving the fitness goals you have set will come easy.  Tracking your progress with a photo journal of the meals you prepare for each hour of the day will allow you to visually monitor the healthy foods that you are consuming throughout each week.  This will come in handy for when you have those days that you steer off course with a meal so you can regain focus by viewing meals you have previously consumed.

     Look no one said this healthy living thing was going to come easy, but with guidance, patience and determination you can do it.  Continue to strive towards the ultimate goal of your fitness journey and the rewards you reap will be worth every drop of sweat, fat, and tear.

Wednesday, January 29, 2014

Food For Thought: Chicken with Grapefruit

MAKES 4 SERVINGS. Per serving: 266 calories, 27 g protein, 15 g carbohydrates (2 g fiber), 10 g fat (2 g sat), 438 mg sodium
4 boneless chicken breasts
1/2 tsp dried thyme
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 Tbsp olive oil
1/4 cup dry white wine
1/4 cup chicken broth
3 Tbsp grapefruit juice
2 tsp honey
3 cups trimmed watercress
2 grapefruit, cut into segments

1. Season chicken with thyme and half of the salt and pepper.

2. Heat oil in large skillet over medium-high heat. Brown chicken, 6 minutes per side. Add wine, broth, juice, and honey. Simmer until reduced to 1/3 cup. Season with remaining salt and pepper.

3. Put watercress and grapefruit on 4 plates. Top with chicken and sauce.
courtesy of menshealth

Sunday, January 26, 2014

2014 New Year's Resolution: Get Fit!

Happy New Year's. I know it is kind of late but it is still the start of this 2014 year and what more of a way to start off the year right than with a little health and fitness.  We all know the number one new year resolution set by millions all over the country is to exercise.  Welivegood would like to help you throughout this year by holding ourself accountable for keeping you motivated and committed.  With weekly post and monthly challenges that we hope brings another part of excitement into your exercise commitments. 

Getting fit should be a fun activity and should never feel like a burden or a task.  A few things to keep in mind that will ensure that you stay on path throughout the year.  One, set a goal; whether it is to lose weight or a few inches, even to get leaner and pack on more muscle. Two, develop a plan; every goal that we set no matter what the arena you need a good plan on how you are going to reach and achieve that goal. Three, stick to it; keep track of your progress with a weekly journal so that you can see winning results no matter the gain. Finally, don't beat yourself up.  At the end of the day you try your hardest each day and do this for the change that you want to see.  No one else can be more committed to the goals set than yourself.  So keep focus know that Welivegood has your back.