Diet and Fitness: 10 Tips to Help You Thrive
Diet and fitness tips involve staying hydrated, eating heathy, and having a plan when working out. Here are 10 essential habits that will make a difference:
1.Stay Hydrated
Water is an essential component for the human body and the more muscle mass you build, the higher percentage composition of water you will have. This means that as you create work-out habits, your body will actually ask for more water (which is a good sign). In the same way, increasing your water intake can help you feel more energized and it can maximize your results when exercising.
It is recommended to drink at least two bottles (20oz each) of water before working out and another bottle during your workout (Clark, 2017). To help with hydration and muscle soreness you can include one scoop of Aminos (BCAA) in your water. I found this helpful to me personally and to my clients to finish drinking the amino bottle by the end of your exercises. The Alani Nu BCAA sour peach rings flavor helps with hydration, endurance, and muscle recovery plus it tastes delicious. Also, this product is caffeine free, so if you already drink coffee before your workout, it will be good to not have too much caffeine!
2. Plan Your Workouts
Many people start out really excited about their workouts, but some weeks later feel unmotivated to go to the gym. Or there are some people who go to the gym often, for years and years, but they do not see significant results in losing weight or looking more toned. Having a workout plan (for weeks and even for months) helps you stay accountable. Furthermore, alternating between muscle groups (for example biceps and glutes) and focusing on executing the correct form for each movement maximizes your results and ensure you reach your goals. By the way, focusing on cardio alone would be your worst enemy in losing weight and keeping your results! Instead, you want to include strength exercises (such as squatting or using the machines at the gym) to build muscle mass and increase your body’s capacity to burn calories (muscles burn more calories than fat).
You can maintain a plan by setting 3-6 month goals and using this table to alternate between muscle groups. I also provide exercise tips on how to improve your form when exercising. Whether you are aiming to improve your strength, endurance, flexibility, or overall well-being, following this muscle group table and learning more about exercising will guide you towards success!
Muscle group Table:
Instructions: pick two main strength exercises for each muscle group. For example, for glutes: squats and seated hip abduction. Repeat these exercises 2x-3x a week, then switch up to the next muscle group.
Youtube Channel for Exercise Tips: https://www.youtube.com/@milapradofitness
3. Stop Snacking
Many women tend to skip breakfast or eat something small, but they are neglecting something very important by doing so: eating a healthy meal that will sustain them throughout the day. By eating a healthy carb in addition to boiled eggs, for example, you can get your protein intake and avoid being hungry throughout the day. Which can help you with not over eating during lunch time or snacking on poor nutrient foods throughout the day.
Furthermore, you can have set meals like breakfast, lunch, afternoon snack, and dinner. This will help increase your metabolism and fuel your muscles the way they were meant to. As your body adjusts to eating more times throughout the day, you will synthesize more protein and burn calories, even at rest. Focusing on high protein intake for each meal will ensure you are eating healthy ingredients and fewer calories.
When you do not have time to cook a meal, the Premier Protein shake contains 30g of protein and very little calories. A recommended lunch option is the combination of these shakes plus a small portion of nuts. This is a quick easy option to stay healthy and it helps you lose weight due to the low calories of the meal and it will help you avoid snacking.
Tip: If you have a dairy sensitive stomach, you can drink Fairlife Protein shakes instead of Premier.
4. Buy the Right Shoes
Having the right tennis shoes to train can make a difference in taking care of your body and how you perform strength exercises with the correct form!
It is helpful to have different types of shoes for different training days. I recommend doing three days of strength gym exercises, and two days of cardio (like riding bikes, or going on a walk/run). For your gym days, it is good to wear flatter shoes like the Nike Metcoms. They have good cushioning, but still steady enough (with arch support) to do balance, plyometric, and squatting exercises. For your cardio days, extra cushioning like the Asics running shoes are better to ensure your knees do not hurt with the impact of your activities.
5. Put Your Mind Into It!
Many women say “I don’t like working out” or “I am not good at that stuff”. But all women were made to exercise and there is always at least one thing they are very good at doing when working out. As a friend, I tell you: having bad experiences in the past is not an excuse to not try again! Exercising is not about punishing yourself or trying so hard to only get results that won’t last. It is about forming habits that will bring you joy and transform your life completely. Even if you think you are not good at it, with the right instruction and support, you can learn each exercise and improve at it.
Tip: start working out 1-2x a week. Aim for consistency versus fast results. Your workout should include a warm up, stretching, strength exercises, and core work!
Example stretches: https://youtube.com/playlist?list=PLpPxiRHlqj9j00y0c-0_2CgjyG-cfJyRn&si=cll8s40-rANuX6J_
Example workout: https://www.milapradofitness.com/howtodoexercises/fullbodyworkout-h8p8x
6. Track Your Progress
Setting goals and tracking your progress is probably the most important thing for your entire fitness journey!
If you do not have a vision of what you want to look and feel like by a certain time frame, you will not be motivated or do the necessary things to reach that goal. You can start by thinking what you want to look like in six months for now whether that is to be 10lbs lighter, look very defined on your stomach area or on your arms, for example. Or if you are already at a good weight for you, you might want to have extremely defined abs or master a skill (like doing handstands). Whichever your goal is, you need to be able to visualize it and write it down your objective and by what date you want to have reached it.
Tip: After setting your goals, take an initial progress picture (front, side, back view) and weigh yourself. Then, each three months take another picture and weigh yourself again to compare how your results are going and what you need to do to reach your final goal timeframe!
7. Don’t Be Discouraged If You Overeat
If you are trying to lose weight, it is a hard journey. But do not be discouraged, you can do it!
Eating is a wonderful thing and you do not want to starve yourself or do crazy fasting diets to lose weight but not be able to keep it off. Focus on eating three meals per day and reducing the amount of calories you eat. But if you have a night out and there is only junk food around you, do not feel guilty about eating it and just completely give up on your goals. Just try to eat moderately when going out (eating beforehand at home might help). But if that doesn’t work (like you ate too much), do not get discouraged the next day. Eating healthy and not indulging food is a slow process and it becomes easier through creating exercise habits and eating patterns. Finding joy in eating nutritious foods will eventually become easier the more you practice it.
8. Carbs are Not Your Enemy
Focus on eating overall balanced meals vs. cutting out carbs completely out of your diet.
A healthy meal should contain at least 20g of protein (30g is the ideal, but that can be hard to do), a low calorie carbohydrate (whole grain or gluten free options are usually better for you), and a fruit or a vegetable to get your vitamins in. Some of the amazing carbs I eat, for example, come from my Brazilian roots like tapioca and the Murasaki sweet potatoes. The hydrated tapioca flour (not tapioca pudding nor tapioca starch) makes a pancake that can replace eating bread. This is a gluten free option and it has very low calories. You also do not need oil or butter to cook it, you simply put it on the pan. Here is my video tutorial: How to Make Tapioca.
Furthermore, the Murasaki sweet potatoes are nutritious and low calories also. You can make grilled chicken and sweet potatoes for lunch, it is an easy to do an healthy option. You can find this specific type of potatoes at Trader Joe’s. Here is my video tutorial: How to Make Murasaki Sweet Potatoes.
9. Buy the Right Gym Accessories
When setting fitness goals for the new year, having a clear plan before you step into the gym makes all the difference. A plan requires preparation, and the right gear can keep you consistent, comfortable, and focused—so your workouts actually produce results. With countless products and programs available, it’s easy to feel overwhelmed. The good news: you don’t need expensive accessories to succeed. Here are my top gym must-haves—straightforward, practical, and effective—plus why I recommend each one: Gym Must Haves
10. Focus on Your Journey, not Your Results
The best part about working out is not the results, but the joy you get from moving your body and spending time in a healthy way!
At first, you will need a routine and maybe you even have to force yourself to go to the gym. But this will not last forever: after a couple months of exercising consistently with purpose, your body will crave going to the gym. You will start to understand how to execute each movement, you will have memorized your stretching routine, and you will enjoy having a day where you ate healthy and exercised. Moreover, you will never stop having this feeling, because there is always something new to learn when working out. Beside sticking with your routine, you can do extra exercises to focus on a body part you want to tone up (like glutes or abs), or you can try learning a new skill (like doing a push up or a handstand).
The results will automatically come as you consistently workout. However, this will not be your focus as much as just enjoying having a healthy routine and having that feeling of accomplishment!
Hope this post is helpful for you to make adjustments to your exercise and diet! Keep in mind that changing habits is a transition that takes time.
Questions? Contact me at milapradofitness@gmail.com!
References:
Clark, D. M. (2017). NASM Essentials of Personal Fitness Training. Chandler: National Academy of Sports Medicine.
