"The stronger you are, the better you feel. -Unknown

Ever wonder what sorts of snacks you should indulge in pre-workout? I know I do. So, I decided to do a little research to find out what sorts of snacks will help give that extra boost of energy right before some intense training. I found this list on greatest.com. Check it out :)

 

Pre-Workout Snacks

The body works to build muscle and recover 24 hours a day, not just during that one-hour session at the gym. Luckily, smartly timed snacks can give the body the fuel it needs to gain muscle, burn fat, and recover as best it can. Pre-workout, that usually means grabbing a snack about 30-60 minutes in advance, depending on its size and contents, and how much that stomach’s actually grumbling. All ready to go? Check out these 25 options to start things right:
 

1. Protein Creamcicle: Put a twist on the classic kids’ treat by blending 1 scoop vanilla whey protein powder, 1 cup orange juice, and 1 cup ice.
 

2. Fruitsation shake: Blend 1 scoop of your favorite whey protein flavor with ½ cup ice, and 1 cup frozen berries for a sweet energy boost.
 

3. Cha-Cha coconut shake: Infuse 1 scoop chocolate whey protein with 2 teaspoons of extra virgin coconut oil.
 

4. Star-buffs shake: Need a pre-workout pick-me-up?  Blend 1 cup iced coffee (keep the ice) with 1 scoop chocolate whey protein.
 

5. Dressed up oats: Load up on carbohydrates for a longer workout with ½ cup topped with 1 tablespoon dried fruit and 1 tablespoon shaved almonds.
 

6. Perfect yogurt parfait: Feeling fancy, huh? Top ¼ cup nonfat yogurt with ½ cup whole grain cereal and ½ cup fresh strawberries.
 

7. Yoberries a-go-go: For the perfect blend of carbs and protein, try 1 cup non-fat vanilla bean Greek yogurt — which often packs more protein and probiotics than regular plain yogurt — with ½ cup fresh blueberries.
 

8. Eggs n’ toast: Have a heartier appetite? Try 1 or 2 hard-boiled eggs with 1 slice of whole-wheat toast.
 

9. Fruit and Cottage: Top ½ cup cottage cheese — a low calorie and higher protein option — with ½ cup fresh pineapple, berries, or melon. And voila!
 

10. PB Apple: For a quick carb fuel-up, slice 1 medium apple and serve with 2 tablespoons all-natural peanut butter.
 

11. Classic fruit cup: Prefer to keep it sweet but simple? Combine 1 cup berries, melon, banana, and oranges — oh my!
 

12. Dried fruit: For a quick pre-workout fix, try ¼ cup serving of dried berries, apricots, and pineapple.
 

13. Fruit leather: Need something light that makes you feel like a kid again? Try 1 single serving of fruit leather. Have a little extra time? Roll some out in the kitchen.
 

14. Energy in a bar: With so many options in the aisle, try opting for a bar with the most natural ingredients. While protein count is key, also check the sugar content (it shouldn’t rival what’s found in the candy aisle!).
 

15. Chicken n’ sweets: For a fast bite, grab 2-4 ounces (or a palm-sized amount) of sliced chicken with an equal portion size of sweet potatoes.
 

16. Oats n’ eggs: Not just for breakfast, try ½ cup cooked oatmeal and 2 whole eggs seasoned with salt and pepper.
 

17. PB & B toast: Fuel up with 1-2 tablespoons of all-natural peanut butter and half a sliced banana on whole-wheat toast.
 

18. Turk-cado pasta: Add 2-4 ounces (or a palm-sized amount) of roasted turkey and 3-4 avocado slices to ½ cup cooked whole-wheat pasta for some enviable eats.
 

19.  Wafflewich: Spruce up this classic by combining 1 frozen Kashi waffle with 2 teaspoons of almond butter and 1 teaspoon of jam.
 

20. Better than a PB Cup: A half-cup cooked oats with 1 teaspoon defatted peanut flour, a dash of stevia, and a sprinkling of cocoa powder on top.
 

21. Veggie omelet: Add a little more color to your diet by combining 2 whole eggs shaken with 1 teaspoon of water cooked with 1 cup sautéed seasonal veggies.
 

22. Rice con leche: Got a long way to run? Fuel up with ½ cup cooked rice, covered with ½ cup milk, a scatter of raisins, and a dash of cinnamon on top.
 

23. Sports drink: An 8-ounce low sugar sports drink (keep it under 10 grams of sugar) will do the trick if you’re in a crunch. For a little more fuel, add a scoop of BCAA powder.
 

24.  Hearty salad: Need some greens? Try 1 cup of salad greens with assorted veggies, 1 hardboiled egg, and a drizzle of EVOO and vinegar, or your favorite low-fat dressing.
 

25. Energy gel: Got a long way to go? Slurp down a energy gel (like Gu) prior to an endurance workout.

"We are shaped by our thoughts; we become what we think. When the mind is pure, joy follows like a shadow that never leaves." -Buddha

Good afternoon lovelies!

How about some food for thought?

I don't know about you but I'm feeling some great energy today. It could be because of the sunshine outside or possibly because of the energizing breakfast I whipped up this morning. By the way, it was just a quick omelet - 1/2 cup egg whites, 1 cup spinach, & 1/2 cup turkey. I used a dab of coconut oil in my pan :)

Speaking of breakfast, you may or may not be able to tell that this is my favorite meal of the day. It's so important! It's what fuels you. Without it, your body and day will be slow. There's a major chance that you'll start to overindulge during other meals...perhaps snacking on things that are full of processed ingredients. Sound familiar? If this has happened to you on more than one occasion, try my motto:

"Eat breakfast like a king, lunch like a prince, and dinner like a pauper."

While living by this statement, also try and eat your last meal by 7 pm so your body has enough time to digest before hitting the sack. Drink enough water during the day and have at least 8 hours of sleep per night. Sounds pretty easy, right? 

In Buddhism, one of the deities is the tiger. One of the qualities of the tiger is discipline. So, in order to live a healthy lifestyle and apply certain mottos like the one above, we must create and maintain discipline.

Another deity in Buddhism is the snow lion. One of the snow lion's qualities is discernment. Discernment and discipline go hand in hand. Discipline is telling yourself what it is that you want to do or change. Discernment is what you actually "do" rather than simply "say."

Transform your life a little bit each day. Let's start now. Today, apply this motto: "I will apply discipline and discernment in whatever it is that I would like to positively change within myself."

Take as little as 10 minutes or as long as a few hours to decompress and listen to your inner self. What is it that is making you uncomfortable or unhappy? How can I take the steps to make it right?

My advice: location, location, location. Find a space where you can sit by yourself where there are no disruptions. Meditate if necessary. Whatever thoughts that float into your mind become useless. Acknowledge them as neither good nor bad; simply thoughts...then come back to your breath. Temporarily forget that "to-do" list...or even the fact that your best friend snap chatted you the most hilarious picture that you need to respond to. Apply discipline and discernment to your practice. This special time is for you.

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