• Live Lean Rx FL

Staying Healthy On-The- Go!

Here are some tips you can use to conquer that busy lifestyle!

STEP #1: INTERMITTENT FASTING

There are quite a few methods circulating in cyber-land about how to properly execute Intermittent Fasting (IF).

WHAT IS IT?

IF is a method for "Resetting" your metabolism. Some benefits of IF include:

- Boost good hormone levels in your body, reduce bad ones

- Increase your insulin sensitivity (basically keeping your blood sugar stable without large spikes and dips & reducing carb/sugar cravings)

The most common methods of IF are:

(1) 16 hour fast: 8 hour feed window

(2) 18 hour fast: 6 hour feed window

This means you intake absolutely NO CALORIES during your fasting window (Ex: 16 to 18 hours) and then re-feed your body by consuming your daily calories during an 8 or 6 hour window. Black coffee, plain tea and water are acceptable during the fasting period.

IF is best performed during sleeping hours. Why? BECAUSE YOU'RE ALREADY FASTING WHILE YOU SLEEP. It is much easier to push back your breakfast than go through your work day hungry, ANGRY, and foggy-headed.

An example 16 hour fasting schedule:

Eat dinner by 6pm on Tuesday evening and FAST (no calories) until 10 a.m. Wednesday Morning.

Break your fast at 10 a.m. and consume your daily calories in the window of 10 a.m. to 6 p.m. (8 hours).

HOW OFTEN SHOULD IF BE USED?

We recommend trying it 3 days a week, spread out, and not consistent, as a part of your lifestyle.

USING IT AS A LIFE PRESERVER

IF can be used when you have no choice but to eat late at night or consume a little "too much" of the unhealthy foods.

If you have an "oops", the path to your healthy lifestyle is NOT lost! One bad meal or one week of unhealthy choices WILL NOT destroy your progress. Get BACK ON TRACK as soon as possible and finish where you left off!

STEP #2: PLAN AHEAD OF TIME

Okay, you're traveling for business in a week or so.

DO SOME RESEARCH on local restaurants and peep their menus. See what's around your hotel, conference center, or office and plan your meals for the duration of your stay.

PACK YOUR STAPLES.

Pack protein powder in your suitcase or locate a retailer that carries it where you are staying. Find a grocery store if your hotel has a kitchenette to get a few items to stay on track. Using supplements to help you fill the holes while traveling to fuel your body is ALWAYS BETTER than not eating!

STEP #3: STAY ACTIVE

Does your hotel have a gym? GREAT! Plan to do a brief cardio session before your day or whenever it's feasible to get it in.

No gym? NO PROBLEM! You can look up some simple at home workouts on YouTube!

TAKE THE STAIRS, NOT THE ELEVATOR.

Is your room on the 4th floor? TAKE THE STAIRS to get your heart pumping and calories burning!

STEP #4: ENJOY YOURSELF

This does NOT mean eat your weight in the local food and drink haunts, but it DOES mean that you can try a "local favorite" or two and STILL stay on track using the suggestions in this post!

Flexible Nutrition is the BEST method for staying on track, fueling your body, and NOT hating life!


Be Well,

Coach Heather

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