Fortunately, when you feed your body the right foods, your body will soak up all that good stuff. Not sure what I mean by the “right” food? Well, these five foods are the perfect place to start. Add them to your daily meals and you’ll feel lighter, happier, and more energized.

1. Dark Leafy Greens

These guys top the list because they are high in vitamins. Spinach, kale, broccoli, and cabbage are all great choices. You should be eating at least 2-4 cups per week.

Aside from the vitamins, dark leafy vegetables are a great source of fiber—which your gut loves. Fiber keeps things moving. And a happy gut equals a happy, energized you. That means no bloating and more time feeling great in your body. If you struggle with tummy issues, eat at least one serving of leafy greens per day.

2. Citrus Fruits

Fruit in general is a great energy booster. Your brain and body love the natural sugar. But, citrus fruits specifically have the power to wake you up because they stimulate the sensory systems in your brain. The smell of an orange or grapefruit enlivens your senses and sharpens your focus.

So if you have a long to-do list or a major project you have to complete by the end of the day, start your day with a juicy grapefruit or orange. Or, branch out and try blood oranges, tangerines, or mandarins.

3. Dark Chocolate

Yep, dark chocolate has sugar. But if you choose low-sugar options, you can get all the nutritional value without any guilt. Dark chocolate provides vitamins, minerals, fiber, and antioxidants. It even gives you a small dose of caffeine. The caffeine content is small though, so you don’t need to worry about any jitters.
Keep a can at your desk and have a handful when you’re hungry. Walnuts are high in ALA, a type of omega-3 faworkday; peanuts are high in folate and vitamin E; and almonds have more calcium than any other nut.

It’s the perfect treat for the end of a work day when you need that extra boost to make it through the final hour. Keep small, single portions in your desk and sneak a treat when you need an energy boost.

4. Nuts

You can find nuts in energy bars or snack packs at your local grocery store for good reason. Almonds, walnuts, cashews, and the like, offer your body a variety of vitamins, minerals, and, most importantly, dietary fat.

Fat helps your body use energy over a longer period of time, which helps keep you from crashing after snacking. So for sustained energy, nuts are your go-to energy booster (provided you don’t have a nut allergy). To keep them super healthy, try to eat sprouted, soaked, or raw nuts. Your intestines will thank you.
5. Water

I know, it seems like a lame tip, but a lot of women forget to stay hydrated. Your brain legitimately can’t work properly if it’s not hydrated. So, drink up! My favorite way to drink water (hot or cold) is to add some lemon slices. That way, I get to harness the power of citrus while providing my body and mind with the hydration it needs to stay on point.

Combine these healthy eats with exercise and you’ve got a power combo. Stretch, walk, run, or do yoga—every day. Do this consistently and you’ll feel more energized, with a clearer mind and body.

But all of this is just advise.

You can do whatever the F**k you wanna do!

Your friend and coach,

Crystal

NASM CPT

References:

https://www.everydayhealth.com/fitness-pictures/energy-boosting-foods.aspx

http://www.foodmatters.com/article/12-foods-to-boost-your-mood-energy

The post 5 Foods To Boost Your Energy appeared first on .

They are rich in high-quality protein, healthy fats and many essential vitamins and minerals.

Eggs also have a few unique properties that make them egg-ceptionally weight loss friendly.

This article explains why whole eggs are a killer weight loss food.

Eggs Are Low in Calories

The simplest way to lose weight is to reduce your daily calorie intake.

One large egg contains only about 78 calories, yet is very high in nutrients. Egg yolks are especially nutritious (1).

An egg meal commonly consists of about 2–4 eggs. Three large boiled eggs contain less than 240 calories.

By adding a generous serving of vegetables, you’re able to have a complete meal for only about 300 calories.

Just keep in mind that if you fry your eggs in oil or butter, you add about 50 calories for each teaspoon used.

Bottom Line: One large egg contains about 78 calories. A meal consisting of 3 boiled eggs and vegetables contains only about 300 calories.

Eggs are Very Filling

Eggs are incredibly nutrient-dense and filling, mainly because of their high protein content.

High-protein foods have been known to reduce appetite and increase fullness, compared to foods that contain less protein.

Studies have repeatedly shown that egg meals increase fullness and reduce food intake during later meals, compared to other meals with the same calorie content.

Eggs also rank high on a scale called the Satiety Index. This scale evaluates how well foods help you feel full and reduce calorie intake later on.

Additionally, eating a diet high in protein may reduce obsessive thoughts about food by up to 60%. It may also cut the desire for late-night snacking by half.

Bottom Line: Eggs rank high on the Satiety Index scale, which means they may help you feel fuller for longer. High-protein foods, like eggs, may also help you snack less between meals.
Eggs May Boost Your Metabolism.

Eggs contain all the essential amino acids, and in the right ratios.

This means your body can easily use the protein in eggs for maintenance and metabolism.

Eating a high-protein diet has been shown to boost metabolism by up to 80–100 calories a day, through a process called the thermic effect of food.

The thermic effect of food is the energy required by the body to metabolize foods, and is higher for protein than for fat or carbs.

This means that high-protein foods, such as eggs, help you burn more calories.

Bottom Line: A high-protein diet may boost your metabolism by up to 80–100 calories per day, since extra energy is needed to help metabolize the protein in foods.
Eggs are a Great Way to Start Your Day

Eating eggs for breakfast seems to be especially beneficial for weight loss.

Many studies have compared the effects of eating eggs in the morning versus eating other breakfasts with the same calorie content.

Several studies of overweight women showed that eating eggs instead of bagels increased their feeling of fullness and caused them to consume fewer calories over the next 36 hours.

Egg breakfasts have also been shown to cause up to 65% greater weight loss, over 8 weeks.

A similar study in men came to the same conclusion, showing that an egg breakfast significantly reduced calorie intake for the next 24 hours, compared to a bagel breakfast. The egg eaters also felt more full.

Furthermore, the egg breakfast caused a more stable blood glucose and insulin response, while also suppressing ghrelin (the hunger hormone).

Another study in 30 healthy and fit young men compared the effects of three types of breakfasts on three separate occasions. These were eggs on toast, cereal with milk and toast, and croissant with orange juice.

The egg breakfast caused significantly greater satiety, less hunger and a lower desire to eat than the other two breakfasts.

Furthermore, eating eggs for breakfast caused the men to automatically eat about 270–470 calories less at lunch and dinner buffets, compared to eating the other breakfasts.

This impressive reduction in calorie intake was unintentional and effortless. The only thing they did was to eat eggs at breakfast.

Bottom Line: Eating eggs for breakfast may increase your feeling of fullness and make you automatically eat fewer calories, for up to 36 hours.

Eggs Are Cheap and Easy to Prepare! If your busy like me this is essential. Time is critical!

Incorporating eggs into your diet is very easy.

They are inexpensive, widely available and can be prepared within minutes.

Eggs are delicious almost every way you make them, but are most often boiled, scrambled, made into an omelet or baked.

A breakfast omelet made with a couple of eggs and some vegetables makes for an excellent and quick weight loss friendly breakfast.

Bottom Line: Eggs are inexpensive, available almost everywhere and can be prepared in a matter of minutes.

Take Home Message

Adding eggs to your diet may be one of the easiest things to do if you’re trying to lose weight. So with summer right around the corner don’t you want that bikini body??

They can make you feel more full and help you eat fewer calories throughout the day.

Furthermore, eggs are a great source of many vitamins and minerals that are commonly lacking in the diet.

Eating eggs, especially for breakfast, may just be what makes or breaks your weight loss diet.

But all of this is just advise.

You can do whatever the fudge you wanna do!!!!

Your friend and Coach,

Barbell Barbie. NY aka Crystal

References:

http://www.livestrong.com/article/426647-are-eggs-healthy-for-weight-loss/

The post Why Eggs are a Killer Weight Loss Food appeared first on .

You train hard with both weights and cardio, but for some reason you’re still not lean. Sound familiar? If so, you may find yourself wondering how it’s possible to seemingly do everything right and still not see a ripped physique in the mirror.

If you’re honest with yourself and reflect a little more, however, you may admit to one or more of these factors holding you back: too much fast food, sporadic training habits, underwhelming workouts, or even a wicked sweet tooth.

But those are pretty obvious. What about hidden saboteurs? Let’s identify the most common culprits derailing your efforts to dial it in. Below are five reasons you aren’t ripped that can easily hamper your efforts to burn body fat and blur your abdominal definition. Address each one and you might finally make being ripped a reality!

1. Cutting Your Cals Too Quickly

A common problem many dieters make is dropping calories and carbs too drastically right out of the gate. I get a lot of questions from people asking about going on a ketogenic (keto) diet—which is an extremely low-carb diet—to get ripped. Honestly, dropping all your carbs in one fell swoop is the last thing you want to do!

Yes, a drastic cut in your carbs can lead to a big drop in bodyweight, but that drop will be short-lived. The problem with dieting is that your body is constantly fighting to prevent too much fat loss; after all, fat is a great energy reserve if times get tough and food is no longer plentiful. While that may have been a problem for our ancestors, it’s not a real issue for most of us today.

So no matter how low you drop carbs (and calories), your body will eventually adjust to your new caloric intake. If you’ve dropped most or all of your carbs, your body will adjust to that low-carb intake and you won’t have room to cut further. Where do you go from there when you’re no longer losing body fat?

The real key to dieting is to eat as much as you can while still losing body fat. Then, when you reach a plateau, you make a small cut in carbs and calories so that when you plateau again, as you inevitably will, you can make another drop and can continue losing body fat.

I usually start clients off on a diet by having them record at least three days of eating on their current meal plan, which I use to calculate their average daily calorie intake. I use this number as the starting calorie intake for the diet. I then alter the macronutrients so that within those calories they’re consuming 1.0-1.5 grams of protein per pound of body weight daily and about 0.5 grams of dietary fat per pound. The remaining calories come from carbs.

Here, I usually round carbs down a bit so that there’s a small reduction—about 200 fewer calories per day—from what their eating plan initially listed. This sets my clients up in a slight caloric deficit, which will help them begin losing fat.

I suggest you follow a similar process until your fat loss plateaus, at which point you’ll reduce your carbs by about 0.25 grams per pound of body weight. Each time a new fat-loss plateau is reached, reduce carbs by another 0.25 grams per pound.

For example, in the initial fat-loss phase, if a 200-pound person was eating 1,200 calories from carbs (or 300 grams), which is 1.5 grams per pound of body weight, a 0.25 gram drop in carbs would put him at roughly 250 grams of carbs, which equates to a reduction of 50 grams of carbs and 400 calories from his daily diet.

If it were you in this example, you’d counter each subsequent fat-loss plateau with another drop of roughly 50 grams of carbs.

2. Not Hiit-Ing It

One misconception that’s been perpetuated in bodybuilding circles for decades is that you must do low-intensity cardio to maximize fat burning and spare muscle mass. Yet the research and what we’re seeing in the gym today points in the exact opposite direction.

Studies having shown that those who do some form of high-intensity interval training (HIIT), which alternatives cycles of all-out training with slower recovery phases, lose about twice as much body fat as those who do steady-state (slow and steady) cardio. And this is despite the fact that those doing HIIT spend far less time exercising![1-7]

In a nutshell, HIIT results in less time spent doing cardio, and way more fat being burned. This is because HIIT increases your post-exercise metabolism, which boosts the calories and fat burned while you’re not exercising.

As far as sparing muscle goes, both lab research and real-world experience show that those performing HIIT either lose no muscle or actually gain it. As an easy example, consider the muscle mass of a sprinter compared to a long-distance runner. The high-intensity training the sprinter does helps build muscle, not sacrifice it. The long-distance runner who trains at a slow, steady pace has far less muscle mass.

HIIT can take several forms. A typical HIIT session consists of all-out effort, such as sprinting, alternated with low-intensity intervals of active recovery, like walking. For specific examples of HIIT workouts as well as a more detailed explanation of the science behind HIIT, read my “Ultimate 8-Week HIIT for Fat-Burning Program.”

One particularly great form of HIIT is Tabata training, which has become hugely popular in recent years among CrossFitters and other serious gym rats. One bout of Tabata involves eight 20-second all-out work intervals alternated with 10 seconds of rest, totaling just four minutes.
For example, you could do 20 seconds of kettlebell swings followed by 10 seconds of rest for eight cycles, or you could sprint for 20 seconds and walk for 10 seconds, again eight times through. In only four minutes, you’ll get an absolutely killer workout!

Few people realize that my popular cardio-acceleration technique is also a form of HIIT. With cardio-acceleration, you do around 60 seconds of high-intensity exercise—such as running in place, kettlebell swings, bench step-ups, or sprinting—between sets of your weight-training workout.

For example, if you were doing three sets of bench presses, after reaching muscle failure on the first set, you’d go right into 60 seconds of, say, bench step-ups. Then, when you’re done with the step-ups, you’d go right into your second set on the bench press. Your entire workout would be done in this manner.

3. Lifting Too Light

Another misconception about training for fat loss is that you should opt for light weight and high reps to get lean. This misconception is probably the result of thinking that higher reps means more work performed, which can help you burn more calories. But it’s not just about how much work you do, but also how the work you do affects your body and your metabolism.

Similar to HIIT cardio, research confirms that using heavier loads in your workouts results in a higher metabolic rate post-workout as compared to light weight. What does this mean? More calories burned!

Bench Press

At the Norwegian University of Sport and Physical Education (Oslo), researchers analyzed multiple studies and concluded that training with heavier weights for fewer reps may elicit a greater and more sustained rise in resting metabolic rate (following the workout) than training with lighter weights and higher reps.[8]

By “heavier weights for fewer reps,” I’m talking about a load that limits you to 8 reps per set, and training to failure. This will boost your metabolic rate more and keep it that way for longer after the workout ends than those 20-rep sets everyone thinks are getting them shredded.

4. Taking Too Much Rest

Another area that may be hampering your fat-loss efforts is all the time you waste in the gym between sets. If getting shredded is your goal, you should spend as much time as possible moving in the gym, not standing around.

Bottom line: Minimize your rest time between sets. Researchers from the College of New Jersey discovered that when subjects rested 30 seconds between sets on the bench press for 5 sets of 5 reps, they burned a little more than 50 percent more calories than when they rested three minutes between sets.[9]

I suggest turning your rest time into work time via supersets or cardio acceleration. As discussed earlier, cardio acceleration can save you time in the gym and further enhance fat loss. Supersets involve doing two exercises back to back, either for two different muscle groups (such as a chest exercise followed by a back move), or for the same body part (such as two quad exercises).

I suggest turning your rest time into work time via supersets or cardio acceleration.

Research shows that using supersets can increase calorie burn both during a workout and afterward by around 35 percent compared to standard straight sets.[10] So don’t sit down after you finish your set!

5. Sitting For Too Long

What you do when you’re not in the gym may further be compromising your fat-loss efforts, not to mention your health. Research from Australia found that, out of more than 2,000 subjects who exercised vigorously for a minimum of 2.5 hours per week, those who watched more than 40 minutes of television per day had higher waist circumference, blood pressure, and blood-glucose levels than those watching fewer than 40 minutes.[11]

The researchers theorized this may be due to the fact that, when you sit for prolonged periods, your body’s ability to burn fat is severely compromised. This was supported by researchers at the University of Missouri (Columbia) who reviewed studies done in both animals and humans and found that prolonged sitting severely blunted the activity of enzymes involved in fat burning, particularly lipoprotein lipase.[12]

Other research also supports a link between the amount of time spent sitting during the day and body-fat levels, as well as negative health implications. A 2012 meta-analysis of 18 studies by University of Leicester (England) researchers found that those sitting for extended periods throughout the day, even if they exercised regularly, had a significantly greater risk of diabetes, heart disease, and death.[13]

A more recent meta-analysis by scientists at the Toronto Rehab, University Health Network (UHN), and Institute for Clinical Evaluative Sciences analyzed 47 studies on sedentary behavior and reported that regardless of exercises habits, sitting for long periods increases the risk of disease and early death.[14]

Avoid a fat-burning slump by staying active throughout the day.

The take-home here is simple: Avoid a fat-burning slump by staying active throughout the day. If you sit for long periods at work, try getting up and stretching or walking to the fridge or water cooler at least every 20 minutes or so. Do the same if you’re sitting at home in front of the TV or computer. When you’re shopping or running errands, park far away from store entrances to increase total walking distance. Even better, walk or bike to run your errands when possible instead of driving. Avoid elevators and escalators and take the stairs whenever you can.

Seizing all of these opportunities for physical activity can add up to a lot of extra activity, which can keep your fat-burning engines primed and your health optimized. At that point, you won’t need to look for reasons you’re not ripped—because you’ll be ripped!

But all of this is just advise.

You can do whatever the F*** YOU WANNA DO

Keep growing strong,

Crystal aka Barbell Barbie. NY

References

Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International Journal of Obesity, 32(4), 684-691.
Tremblay, A., Simoneau, J. A., & Bouchard, C. (1994). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism, 43(7), 814-818.
King, J. W. (2001). A comparison of the effects of interval training vs. continuous training on weight loss and body composition in obese pre-menopausal women (Doctoral dissertation, East Tennessee State University).
Meuret, J. R., Sirithienthad, P., Moffatt, R. J., & Panton, L. B. (2007). A Comparison Of The Effects Of Continuous Aerobic, Intermittent Aerobic, And Resistance Exercise On Resting Metabolic Rate At 12 And 21 Hours Post?Exercise: 2153: Board# 66 June 1 8: 00 AM?9: 30 AM. Medicine & Science in Sports & Exercise, 39(5), S384-S385.
Sijie, T., Hainai, Y., Fengying, Y., & Jianxiong, W. (2012). High intensity interval exercise training in overweight young women. The Journal of Sports Medicine and Physical Fitness, 52(3), 255-262.
Treuth, M. S., Hunter, G. R., & Williams, M. A. R. T. H. A. (1996). Effects of exercise intensity on 24-h energy expenditure and substrate oxidation. Medicine and Science in Sports and Exercise, 28(9), 1138-1143.
Boutcher, S. H. (2010). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011.
Børsheim, E., & Bahr, R. (2003). Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Medicine, 33(14), 1037-1060.
Ratamess, N. A., Falvo, M. J., Mangine, G. T., Hoffman, J. R., Faigenbaum, A. D., & Kang, J. (2007). The effect of rest interval length on metabolic responses to the bench press exercise. European Journal of Applied Physiology, 100(1), 1-17.
Kelleher, A. R., Hackney, K. J., Fairchild, T. J., Keslacy, S., & Ploutz-Snyder, L. L. (2010). The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. The Journal of Strength & Conditioning Research, 24(4), 1043-1051.
Healy, G. N., Dunstan, D. W., Salmon, J. O., Shaw, J. E., Zimmet, P. Z., & Owen, N. (2008). Television time and continuous metabolic risk in physically active adults. Medicine and Science in Sports and Exercise, 40(4), 639.
Hamilton, M. T., Hamilton, D. G., & Zderic, T. W. (2007). Role of low energy expenditure and sitting in obesity, metabolic syndrome, type 2 diabetes, and cardiovascular disease. Diabetes, 56(11), 2655-2667.
Wilmot, E. G., Edwardson, C. L., Achana, F. A., Davies, M. J., Gorely, T., Gray, L. J., … & Biddle, S. J. (2012). Sedentary time in adults and the association with diabetes, cardiovascular disease and death: systematic review and meta-analysis. Diabetologia, 55, 2895-2905.
Biswas, A., Oh, P. I., Faulkner, G. E., Bajaj, R. R., Silver, M. A., Mitchell, M. S., & Alter, D. A. (2015). Sedentary Time and Its Association With Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis. Annals of Internal Medicine, 162(2), 123-132

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To help you get back to your roots, let’s look at the top old-school bodybuilding exercises Parker says every woman should be doing. I did these on leg day and omgawwwddd am I feeling it!

1. T-BAR ROWS
“The T-bar row is an absolutely classic move that is always great to include for the back,”. “There are so many variations of rows, and I would say this is potentially one of the harder ones, which might be why I like it so much.”

T-bar rows are more than a back movement, of course. Your arms, core, and rear shoulders will also get in on the action, particularly once you get a little weight on the bar. And one nice thing about the T-bar is that while it allows you to work with a barbell, the diagonal angle makes it slightly more lower-back friendly than, say, a fully bent-over barbell row. “Not only do you have the weight of the bar to lift, but you have whatever weight you add,” says Parker.

If your back training is currently limited to bent-over single-arm rows, she suggests you swap this one in for a change. One nice thing about it is that it can be done both as a double-arm movement or one arm at a time. Parker does both variations.

“Even with one end of the bar anchored on the ground, proper form is still crucial here,” says Parker. “And you don’t need to go super heavy. For women, starting out with lighter weights and higher reps still helps with building that V-taper of the back, which can also help your waist look smaller.”

2. HIGH-REP SQUATS
Few moves in the gym burn like high-rep squats, but if you are serious about building a killer lower body, you need to bite the bullet and bust these out.

“Who doesn’t love squats?” exclaims Parker. “Squats work both the legs and glutes for that awesome shape we all want. And they definitely don’t have to fit into that ‘3 sets of 10-15’ formula.”

Of course, performing squats early in a workout is a great way to build strength and muscle, but Parker likes them just as much as a finisher on leg day. When she does them this way, she uses a small box or stepstool to ensure she goes down low enough, since it’s at that bottom segment of the move that the glutes really get targeted. She then turns up the reps like crazy.

“Because it’s such a complete leg exercise, I do 4 or 5 sets of 20,” she says. “Trust me, you’ll have a great booty pump after you’re done!”

When doing high-rep squats, she recommends paying special attention to your breathing. Create intra-abdominal pressure by holding your breath; this will help you find the strength to keep those reps going. But don’t hold your breath the entire set! Breath shallow but strong, and just keep going.

3. CABLE PULL-OVERS

“Cable pull-overs or pull-downs are awesome for the whole upper body and back,” says Parker. “I like to superset 20 straight-arm pull-downs, which hit the back nicely, with 20 bent-arm triceps push-downs for a complete upper-body workout.”

When it comes to these classic lat and triceps moves, the mind-muscle connection is key. Too many people load up the bar and let momentum take over. Before they know it, they’re swinging the bar up and down, and who knows what muscles they’re working? Instead, Parker says light, slow, and steady should be the name of your game as you perform this exercise, constantly focusing on squeezing the lat muscles to guide the movement pattern.

Not quite sure if you’re hitting the right muscles? Try having someone film you doing this move, and compare it to Annie’s footage. It can be hard to know for sure how you look when doing these two exercises. Video footage can be a great help.

4. POSING AND FLEXING

Most noncompetitors don’t consider posing and flexing to be part of a workout. They’d probably feel silly! But in the old days of bodybuilding, it was a crucial part of many muscle-building regimens. And if you think it’s only for competitors, think again! It can help you really hammer home that mind-muscle connection, especially when your muscles are fatigued toward the end of a workout, and help you maintain proper form and maximize your results.

“Of course if you’re a competitor, posing after your workout should definitely be considered part of your workout,” says Parker. “How you present your body on stage is just as important as your body itself.” You worked so hard to build your physique. The last thing you want is to lose a contest because you didn’t devote enough time to showcasing those muscles properly.

Even if you aren’t competing, you can still benefit from a little extra flexing post-session. Don’t be ashamed! “Even if you’re not a competitor, don’t be afraid to flex those muscles at the end of your workout, while they’re pumped. It’s a great way to give them one last blast of intensity. Plus, you worked hard for them!” show them off!!
Will it feel weird at first? Maybe. But it gets easier every time. And just remind yourself that the process is more important then the product. So make 2017 your year in whatever you do.

But all of this is just advise.

You can do whatever the fu**k you wanna do!

Let’s grow into the Strongest version of ourselves in 2017,

Crystal aka Barbell Barbie. NY

References:
http://www.bodybuilding.com/fun/4-old-school-bodybuilding-exercises-every-woman-needs.html

http://www.muscleandfitness.com/workouts/athletes-and-celebrities/10-old-school-exercises

The post 4 Old-School Bodybuilding Exercises Every Woman Needs appeared first on .

You might think any junk-food drive-thru will align with your bulking phase, but choosing low-quality fuel won’t allow you to reach your micronutrient and fiber goals. If you bog yourself down with fatty meat and greasy grains, you’ll have a hard time walking to the car, let alone squatting in a few hours.

Not all fast food is created equal, however. By doing your homework ahead of time, it’s possible to grab an on-the-go meal that won’t sabotage your fitness goals.

When fast food is your only option, or you simply want a break from meal prep, consider one of these eight muscle-building menu options! Pair them with a whey protein shake—one of the simplest one-the-go sources of protein there is—to keep the gains coming!

1. Chipotle Mexican Grill

When you want out-of-this-world portions, you go to Chipotle. Chipotle offers numerous calorie-dense options and generous helpings. This relatively healthy fare makes it easy to stick to a diet and enjoy some delicious Mexican cuisine.

Option 1: Steak Burrito with brown rice, black beans, pinto beans, fajita veggies, corn salsa, mild salsa, lettuce, and guacamole. Even if you choose the burrito bowl with a salad base (no tortilla), you can easily surpass 1,000 calories! Adding guacamole helps even more.

Calories: 1,320
Fat: 48 g
Carbohydrates: 161 g
Protein: 61 g

Option 2: Barbacoa Burrito with white and brown rice, black beans, corn salsa, tomatillo green chili salsa, cheese, and lettuce

Calories: 1,225
Fat: 37 g
Carbohydrates: 168 g
Protein: 55 g
To pack in even more quality calories, ask for a bowl with the wrap on the side, and double your meat. Your server will be able to fit more goodness in the bowl, and you can wrap it however you want. And remember to be kind to your servers—sometimes they’ll throw in a bit extra for you.

2. IHOP

Best known for its fluffy pancakes with an array of flavorful toppings and creative takes on all things breakfast, IHOP’s gigantic menu offers limitless muscle-building meal options.

Option 1: Make-Your-Own Omelet with shredded pepper jack cheese, avocado, onions, peppers, and a side of White Chocolate Chip Raspberry Pancakes with syrup

Calories: 1,270
Fat: 46 g
Carbohydrates: 165 g
Protein: 49 g

Option 2: Chicken Fajita Omelet with a side of Chocolate Chip Pancakes

Calories: 1,576
Fat: 92 g
Carbohydrates: 100 g
Protein: 87 g
If you’re still hungry, consider ordering a side of whole-grain toast, Canadian bacon, or oatmeal!

3. Chick-Fil-A

Known for its anti-beef campaigning, this chicken-lover’s paradise provides numerous tasty takes on poultry and milkshakes.

Option 1: Grilled Chicken Club Sandwich, Grilled Chicken Sandwich, small Waffle Fries

Calories: 1,071
Fat: 35 g
Carbohydrates: 118 g
Protein: 71 g
Option 2: Chicken, Egg and Cheese Bagel, Chicken Breakfast Burrito, and Multigrain Oatmeal.

Calories: 1,075
Fat: 43 g
Carbohydrates: 119 g
Protein: 53 g
If you need more calories to meet your day’s goal, consider adding a small milkshake for an additional 500-calorie boost!

4. Subway

Subway is primarily known for its freshly baked bread and colorful array of vegetables. Because of their broad assortment of meats, toppings, and condiments, you can make nearly any sandwich or salad fit your goals!

Option 1: 12-inch Subway Club on Honey Oat bread with provolone cheese, lettuce, spinach, tomatoes, onions, green peppers, and avocado

Calories: 933
Fat: 29 g
Carbohydrates: 112 g
Protein: 56 g
Option 2: 12-inch Sweet Onion Chicken Teriyaki on 9-Grain Wheat Bread with provolone cheese, lettuce, onions, olives, spinach, tomatoes, and sweet onion sauce.

Calories: 937
Fat: 17 g
Carbohydrates: 136 g
Protein: 60 g
If you really want to boost your macros, consider shelling out for double meat or cheese, adding guacamole, or pairing with a side of baked chips!

So the moral of the story. Ladies and Gentleman. Train Hard, Eat food, Sleep and repeat!

Keep growing Strong,

Crystal

References

Chipotle Nutrition Calculator. (n.d.). Retrieved September 13, 2016, from https://www.chipotle.com/nutrition-calculator
IHOP Nutrition Information. (n.d.). Retrieved September 13, 2016, from http://www.ihop.com/-/media/ihop/PDFs/nutritionalinformation.ashx
Chick-fil-A Nutrition Information. (n.d.). Retrieved September 13, 2016, from http://www.chick-fil-a.com/Food/Meal
Subway Nutrition Information. (n.d.). Retrieved September 13, 2016, from https://www.nutritionix.com/subway/nutrition-calculator

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By preparing yourself mentally as well as physically, you will give yourself an advantage when it comes to smashing your goals! There is

Here are some tips that will help you get set up for a workout.

#1 Set goals

Goal setting is crucial to motivation. If you have a goal set in your sights, you will also find it easy to stay accountable and stick to your nutrition.

✓ Consider getting a journal that you can record your sessions and progress in.

✓ Every few weeks evaluate your goals; when you reach your current short term goals, create new ones so that you can continue to work towards your long term goals.

#2 Have a plan

It’s important to have a plan in place that you can follow so that you get the most out of your time training. By not having a plan it will be very difficult to both track your progress and also adapt your training to it.

Mentally Motivate Yourself To Exercise

It is also difficult to make changes when necessary if you have not got a record of what you had been doing.

✓ If you follow a plan that you have prepared ahead, it is much easier to stay on track and motivated as you know what you need to do, even if you don’t feel like doing it!

#3 “Book in” workout time

By making your session’s part of your daily routine, you won’t have to mentally battle with yourself half as much to make your training sessions.

✓ It doesn’t take long to create a habit, and once it’s created you will find yourself much more motivated to train.

✓ Think of your gym session as you would a work meeting and make it your business to be there.

#4 Visualize the results you want to achieve

Visualization is a powerful tool, and while you may feel silly initially at the idea of it, visualization yourself reaching your goals is one of the strongest ways to motivate yourself mentally that is possible.

Mentally Motivate Yourself To Exercise

✓ Imagine yourself winning that trophy or fitting into that bikini you always wanted to wear and think about how good it will feel when you reach your goals. Suddenly, that gym session won’t seem like such a hardship after all!

#5 Focus on the benefits you will gain

There are way too many benefits to exercise to list them all here, but by thinking into just how much you have to gain from your training session, you will be even more inclined to put in that extra bit of effort even if you are not in the mood.

✓ Remember your goals and why you are exercising, but also think into the additional benefits it has to offer such as staying healthy and giving you more energy to complete your everyday tasks!

#6 Be aware of the negatives of not working out

Just like there are many positives to working out, there are many negatives to not exercising. By using negative reinforcement, you can really strengthen your motivation for training.

Mentally Motivate Yourself To Exercise

By mentally reinforcing the negative aspects of skipping the gym – for example, a lack of self-esteem or energy slumps – this you may want to train even harder to avoid these outcomes as you will be reminded that exercise is the best health insurance money can’t buy.

#7 Reward your consistency and dedication

Living a fit lifestyle comes with its own set of challenges. You will not always feel like going training, and there will be times where you have to make a change to your schedule to fit a session in.

This may involve getting up earlier in the mornings or training at a time that does not suit you.

✓ By being consistent with your training and nutrition you should recognize this as an achievement and something to be proud of!

Take Home Message

Staying motivated is key to your success at the gym. By preparing yourself mentally before training you will be in the right frame of mind to focus on your workout and get the most out of your time training.

Nothing worth achieving ever comes easy, it takes a lot of the hard work, sweat, blood and tears and starts in your head, not just your body! LOL!

So stand strong and remember “Greatness is within us all.” SO GET UP, GO OUT AND GET YOURS!

Your friend and Coach,

Crystal a.k.a Barbell Barbie. NY

References:

http://www.fitnessjunky.com.au/blog/winter-workout-motivation-stay-fit-all-year-round/

http://www.stack.com/a/workout-motivation-tips-for-more-productive-training-sessions-in-the-new-year

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