FIT Austin

Have you recently created (or broken) a habit? What was it, and how did you do it?💥

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❓MYTH OR FACT ❓

🤔Sleep will help my workout performance.
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🔥FACT 🔥

Getting 7-8 hours of quality sleep is important for your health – and it’s vital to your workouts.

👉🏼One reason is safety: when you go into a workout tired, your risk of injury goes up.

Plus, the more energized you feel after a good night of sleep, the more energy you can bring to your workout.

But from a recovery standpoint, sleep is critical at a cellular and hormonal level.

✅Anabolic hormones (like human growth hormone – HGH) help your muscles recover and grow. HGH is released during periods of deep sleep.

✅Catabolic hormones contribute to the breakdown of tissue, and these include cortisol and adrenaline, which are linked with (among other things) stress. When you don’t get enough quality sleep, you can have higher levels of these hormones.

Do you notice a link between how much sleep you get and your workouts? ⬇️⬇️⬇️

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🔥💪🏼Your mindset needs regular flexing to stay strong! What’s your go-to way to keep it in shape? ⬇️⬇️⬇️

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😋I’ve got a meal prep superfood bowl recipe that’s fast & easy … and it uses convenience foods!

In just a few minutes, you can have 4 healthy meals ready to go for lunch or dinner!

🔥Want to add more protein? Just add 3-4 ounces (80-115 g) of cubed rotisserie or grilled chicken to each serving.

👉🏼NOTE: You don’t have to rely on the convenience food option. Just cook the ingredients ahead of time, and assemble your superfood bowl when it’s mealtime.

Meal Prep Vegan Superfood Bowl
(makes 4 servings)

8 oz (250 g) package of microwavable quinoa (or 2 cups/125 g cooked)
½ cup (120 g) of hummus
2 Tbsp fresh lemon juice
5 oz (140 g) package baby spinach, rinsed
8 oz (250 g) package cooked refrigerated baby beets (from the produce section)
1 cup (140 g) frozen shelled edamame, thawed
1 avocado (slice right before eating)
¼ cup (30 g) unsalted toasted pepitas (pumpkin seeds)

Prepare the quinoa according to the package directions.

While the quinoa cools, make the dressing: whisk together the hummus and lemon juice. If it is too thick, drizzle in a few drops of water to thin to your desired consistency. Set aside.

Divide the spinach among 4 reusable containers. To each container, add a quarter of the quinoa, beets, edamame, and pepitas.

When you’re ready to eat, top each serving with ¼ of the hummus dressing and toss well before adding ¼ of the avocado, cut into slices.

😋Serve and enjoy!

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When is the last time you’ve accomplished something BIG in your life? Share below!! If nothing is coming to mind… it’s time to start thinking about a new goal!

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🦁Do I really need to take a rest day?
Taking a rest day can help your results. But it's up to you!
Reasons to take a rest day:
✅Prevent physical burnout: Too little rest can leave you depleted, stale, and sore.
✅Prevent mental burnout: constantly pushing yourself can set you up to start dreading (vs. looking forward to) your workouts.
Plus, rest days can help you:
🔥Create a more balanced life: fitness is important, but so are your other hobbies and interests.
🔥Spend time with your family and friends.
🔥Do some “adulting.” Grocery shopping, meal prepping, chores, errands, etc. have to get done at some point.

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#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

🍒I’ve got a delicious shake recipe for you with a LONG list of good-for-you benefits.

That’s because it contains tart cherry juice – aka the juice of sour Montmorency cherries.

💪🏼Tart cherry juice is linked with improved strength and less muscle soreness post-workout, better sleep, less joint pain, better brain health, and a stronger immune system, and the list goes on!

The pineapple adds some sweetness, but it also has even MORE compounds that help your body recover from workouts (especially the enzyme bromelain).

👉🏼NOTE: Use unsweetened juice to avoid the added sugars in sweetened versions.

Tart Cherry Superfood Shake
(serves 1)

¾ cup (180 ml) tart cherry juice
1 tsp cacao powder
Big handful of washed baby spinach
Optional: ½ scoop chocolate protein powder
1 cup (140 g) frozen pineapple
1 Tbsp h**p seeds
½ cup (115 g) nonfat plain Greek yogurt

Place the tart cherry juice, cacao powder, spinach, and protein powder (if using) in a blender and blend until smooth. Add the pineapple, h**p seeds, and yogurt, and blend until it reaches your desired consistency. Pour into a serving glass and drink!

😋Delicious!

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💡What has been your #1 challenge so far this year?

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❓MYTH OR FACT ❓

🤔 Myth or Fact: If you work out, you can (mostly) eat whatever you want.
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🙉
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🙊

🔥MYTH🔥

What you eat matters – not just for your results, but also for your health.

Eating a healthy diet:
May help you live longer
Keeps your skin, teeth, and eyes healthy
Strengthens your bones & muscles
Boosts your immune system
Lowers risk of many diseases (heart disease, type 2 diabetes, and some cancers)
Helps your digestive system
Supports a healthy pregnancy
Helps reach/maintain a healthy weight
And so much more: mood, energy, focus, sleep, etc.
👉 Your food focus should be on lean proteins, healthy fats, vegetables and fruits, and whole grains.

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😴🛌How many hours of sleep do you get most nights? ⬇️⬇️⬇️

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#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

Get the FIT AUSTIN's Ultimate Post-workout and Recovery Guide today!

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#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

😋This Cuban-inspired salad is creamy, tangy, and sweet – I know you’ll love it!

Serve it with a lean protein (grilled fish or chicken would be delicious) or as a healthy snack.

🧅FUN TIP: Soaking the onion can help get rid of the “bite!”

Avocado Pineapple salad
4 big/8 small servings

½ small red onion, thinly sliced and separated
1 Tbsp baking soda (optional)
Ice water (about 1 cup/240 ml)
2 ripe avocados
1 medium fresh pineapple
3 Tbsp extra-virgin olive oil
Juice of 1 lime
½ tsp sea salt
Freshly ground pepper to taste (optional)

Soak onion in a small bowl of ice water and optional baking soda for 15 minutes.

While the onion is soaking, cut the avocados in half, and then cut each half into slices or chunks. Peel the pineapple, cut into quarters lengthwise to remove the core, and then cut each quarter into slices.

Whisk oil and lime juice in a small bowl.

Drain the onion & rinse it if you used the baking soda. Pat the slices dry. Toss all of the ingredients (onion, avocados, pineapple, dressing, salt & pepper) in a large bowl and arrange on a serving plate.

🍍Serve and enjoy!

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💪 Are you creating the opportunities you want in your life?

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🤷🏻‍♀️What should I eat after I work out?

💪The easy answer: A protein- & carbohydrate-based snack or meal:
oatmeal & eggs, yogurt & berries, or a turkey sandwich.

Or, you also can create a custom post-workout meal based on your unique needs.

👉🏼The National Academy of Sports Medicine suggests:
1 to 1.5 grams of carbs per kilogram (1 kg = 2.2 lbs) of body weight.
15-25 grams of protein

For a person weighing 150 lbs (68 kg), that means: 15-25 grams of protein and 68-102 grams of carbs.

❓What’s your go-to post-workout snack or meal? 👇👇👇

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😋 This overnight oats recipe couldn’t be any easier!

Just toss the ingredients into a mason jar or reusable container, shake ‘em up, and let sit overnight in the fridge.

💙Feel free to mix up the ingredients to change up the taste with different fruits, nuts, etc.

You also can stir in protein powder right before serving if you want, but you may need to add more liquid.

NUTTY MAPLE-BLUEBERRY OVERNIGHT OATS
(makes 1 serving)

½ cup (40 g) rolled oats
½ cup milk (your choice)
Pinch of sea salt
½ cup (75 g) blueberries, frozen, thawed
2 Tbsp plain Greek yogurt
1 Tbsp toasted chopped walnuts
2 tsp pure maple syrup or honey

Combine oats, milk, salt, and blueberries in a mason jar. Cover tight and shake well before refrigerating overnight.

In the morning, you have choices: you can eat it cold like a parfait or heat it up first. Stir in yogurt, walnuts, and maple syrup or honey.

😋Delicious!

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#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

Get the FIT AUSTIN's Ultimate Post-workout and Recovery Guide today!

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--->https://bit.ly/3a8BOsW

DOWNLOAD YOUR POST WORKOUT AND RECOVERY GUIDE---> HERE: https://bit.ly/3NsRmGa

#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

✨🇺🇸Happy Birthday, America! Have a safe, happy, and healthy Fourth of July!

#postworkoutfuel#foamroller#afterworkout#healthierlife#healthierliving#fitterhappierhealthier#restdayfeels#eatforhealth#postworkoutrecovery

🔥What are you working toward today?

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❓What is “mindful” eating?

😮Researchers found that most people spend 20+ minutes eating and 60+ minutes drinking while doing something else … every single day.

Being “mindful” can help you become more intentional about your food choices.

Mindful eating means paying attention to:
✅What foods you buy and what is in those foods,
✅Where your food comes from,
✅How you prepare foods,
✅Where and how you serve it,
✅Chewing and tasting your food, and
✅How specific foods make you feel during and after eating them.

⁉️Do you practice mindful eating?👇🏼👇🏼👇🏼

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🤩This recipe will have you looking forward to lunch!

🥗Don’t be put off by the number of ingredients. Basically, all you do is pour all the ingredients into a bowl and toss with a healthier (homemade) version of Thousand Island dressing.

SO GOOD!

👍It’s super filling because of all the veggies, but it won’t weigh you down.

Big Mac in a Bowl
(1 serving)

● 4 oz (115 g) lean ground meat (beef, chicken, or turkey)
● ½ small onion, chopped
● Salt and pepper, to taste
● 3 cups (150 g) shredded lettuce or coleslaw
● 3 dill pickle chips, chopped
● 2 Tbsp shredded cheddar cheese (optional)
● ½ large tomato, chopped

For the special sauce:
● 2 tbsp plain Greek yogurt
● 1 Tbsp mayo
● ½ tbsp ketchup
● 1 tsp mustard
● ½ tbsp relish
● ½ tsp onion powder
● Salt & pepper, to taste

Heat the olive oil in a nonstick skillet over medium-high heat. Add the meat, onion, salt, and pepper. Cook for about 5 minutes, stirring frequently until the meat is crumbled and fully cooked through.

While it is cooking, mix all of the sauce ingredients together in a small bowl. Taste and adjust seasonings. Set aside.

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