overhaul.

take a good look at your life right now and ask yourself if you have the ability to make changes for the better? a lot of people these days think of their body image first when this question is asked--i know i did. i thought about how i can make little tweaks to my diet and about how working out has many benefits to my health. living a healthy lifestyle is not that hard and can be achieved by anyone--even on a low budget.

check out these pins from pinterest- i told you that being healthy can be done for cheap. don't let others fool you. do your research and plan ahead. don't just walk into the grocery store with no list because that is when you spend lots of hard earn cash--spend that cash with your friends and family on awesome adventures.

so put down that cupcake, those chips, and that soda. 

your body craves whole grain, fruits, veggies, lean protein, nuts, healthy fats, legumes, and dairy. 
enjoy your food and it won't become your enemy.

diet:
breakfast. strawberries and cream oatmeal:
add 1/4 cup nonfat greek yogurt, 1 tbsp honey, and 1/4 cup sliced strawberries to oatmeal and stir well.
300 cal per serving, 3.5 grams of fat, 61 grams carbs, 25 mg sodium, 6 grams fiber, 12g protein
[ditch those packaged brands of oatmeal so you can see your waistline]
snack. 
1 oz walnuts and 1 large apple or a handful of blueberries.
lunch. turkey sandwich:
2 slices of whole grain bread, 3 oz sliced turkey, mixed greens, tomato, and cucumber with a side of mixed green salad topped 1 tbsp of o&v dressing.
snack. protein shake:
1 scoop protein mixed with 6 oz low fat milk
dinner. steak and greens:
4 oz steak, 6 pieces of asparagus, and a mixed green salad topped with avocado and tomato.

working out:
the first step is always the hardest-what program do i want to follow? do i want to do cardio? or mix cardio and weight lifting?
i have been working out 6 days a week with tapout xt a new ninety day program designed around mma techniques that combines cardio and resistance band training. i have to say that my body is getting stronger everyday and that i am seeing some great results--stay tuned for some before and after pictures from my day one to day sixty.

some things i learned from this program:

• results are not made in the comfort zone.
• motivation comes from within you. figure out what gets you going and take charge of your routine.
• praise yourself when you make progress.
• make working out a social affair so you can be held accountable for your workouts. there are forums all over the place of people just like you who want to succeed. find one and connect with others. 
• don't give up.
• work out in the morning-so your brain doesn't get caught up on the little details of the day to day grind---don't hit that snooze button!
• ease into it and go at your own pace...and again...
• don't give up

 you can do this.

get started on your overhaul and think about how good you will feel. think about how good you feel after working out and how good you feel when you make a good decision on what you put in your mouth. you only have one life to live, so why not make it the best one ever?

stay healthy my friends,

jilly