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Working out with your new baby

Having a baby is one of the best blessings in life. You spend nine months preparing for your baby and watching your body go through unimaginable changes. Finally, the baby is here, and you are ecstatic to have your little one. You are watching them grow and reach new milestones, and you don’t even care that your clothes are covered in spit-up, and you haven’t showered in a week. You take the time to heal, enjoy your new bundle of joy, and learn a new normal around the house. Then the day comes when you look in the mirror and realize that you have been so focused on the baby that you forgot about yourself and your self-care. Every mom is guilty of it, and that is ok. However, now is the time to start putting some of that care into yourself and the best way to get started is to figure out a workout plan. Since the baby is still so young and you don’t want to spend very much time away from them, here are seven workouts you can do with your new baby.

Go for a walk

Walking is one of the best exercises you can do to burn calories and start shedding those extra layers you might have put on during pregnancy month. It will also strengthen your calves and butt and help to shape them. You can do this with the baby by using a stroller or a carrier. The carrier will add extra weight, which will help you burn more calories which is always a win-win situation.

Yoga

Baby yoga is one of the best and most fun workouts you can do with your baby. This workout is probably a little more beneficial for baby than mom, but it gets you stretching and is a tremendous mental health workout, which, let’s face it, as a mom, you need it. Here is a great video to follow along. Don’t forget to get an excellent thick yoga mat to use so your knees and back don’t hurt.

Baby Bench Press

The baby bench press is a fun one for you and your baby. Lie face-up on the floor with your knees bent. Hold your baby securely on top of your chest. Press your arms straight up, pause and then lower your baby to the starting position. Contract your abs. Do ten reps, rest, and then do two more sets.

Dancing

Dancing provides a light cardiovascular workout that uses all of your major muscle groups and improves balance. It is also fun, and the baby will love it. To spice it up tries intervals of slow and moderately fast music to keep your heart rate elevated. You can do this while holding your baby placing the baby in a carrier. Use a carrier that keeps the baby close to your body and supports the head. Put on your favorite music and dance, keeping your abs drawn in. If your baby is in a carrier, be cautious when turning quickly and avoid bouncing.

Walking Lunges

Hold your baby in a snug position and stand tall. Look straight ahead, take a giant step forward with your right leg, and bend your knees 90 degrees. Keep your front knee over your ankle as your back knee approaches the floor, heel lifted. Push off the back leg and bring your feet together. Repeat with the opposite leg.

Baby Weight Squats
Stand straight and face forward. Hold your baby in a comfortable position. Place your feet shoulder-width apart and push your hips back and squat down. Your thighs should be as parallel to the floor as possible, and your knees should be over your ankles. Press back up to stand. Do ten reps, rest, and then do two more sets.

Peekaboo Pushups

Lay your baby on a cushioned pillow and get into a pushup position. Keep your elbows close to your body, lower yourself down so that you come face-to-face with your baby. Now is the perfect time to say boo or something else they find funny. Then push yourself back up. Do ten reps, rest, and then do two more sets.

You can do many workouts with your baby that will help you lose weight and build muscle, all while sending quality time with your little one. Make sure that your doctor clears you before starting any exercise regimen.

Stay safe…

Amanda Jordan
Author/Weight Loss Coach

Congratulations to my sole sister Natascha Pearson for the birth of her new baby, Malaki.

“As an Amazon Associate, I earn from qualifying purchases.” 

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Gluten-free on a budget

Groceries are one of the most significant monthly expenses in any household. Add in a gluten allergy, and your grocery bill just went through the roof. Trying to do it while eating right is even more challenging. Here are ten ways to save money when you are shopping for gluten-free products.

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1. Shop online at places like Thrive that specialize in gluten-free products. You will get coupons and tons of specials when you first sign up, and you can even use Ibotta to get cashback after you shop.

2. Sign up for a gluten-free meal subscription-like Green Chef, and have your food sent directly to your door.

3. Plan your meals a week in advance. Use a weekly menu to post on your fridge so you can shop ahead of time and save money. Doing this will allow you to use the same ingredient for multiple meals and cut back on the spending.

4. Have a shopping list to help keep you on budget. Without it, you will end up buying more than you need and an item you don’t want to bring home. Try to go shopping once a week so you can keep everything in order.

5. Shop at an ethnic market where you can find items like a gluten-free lentil, chickpea, rice, and buckwheat flour at a reasonable price. That also gives you the chance to explore new and exciting foods.

6. Shop at farmer’s markets and get great deals on produce that is grown locally. Shopping locally is great for your body and your community.

7. Cut down on your meat purchases. Meat is excellent and full of protein, but it is also one of the most expensive foods you can buy. Pick a day or two during the week and have no meat recipes, and this will give you more wiggle room in your budget.

8. Evaluate your monthly budget and see if you can reduce some of your extra expenses to add more funds to your food budget. Such as if you subscribe to five or more tv streaming platforms, maybe knock it down to three and add that money into your food budget. Even $20 or $40 more is a vast improvement.

9. Sign up for coupons is one of the best ways to save money. Doing this will help cut down on your food expenses and stretch your budget even further.

10. Buy in bulk whenever possible. Look for specials and buy in bulk when possible so you can stock up on items you use frequently. By doing this, you will shop less and have more money in the budget.

Shopping for gluten-free items does not have to cost you a bunch of money as long as you plan ahead.

Amanda Jordan
Author/ Weight Loss Coach

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5 items to comfort the body if you workout

Whether you are an athlete who works out all the time or someone just starting to work out, you may have noticed the problems that come with it. There are so many benefits to being athletic and doing regular workouts that your body needs, but there are a few things that most athletes forget about.

Once we start putting our bodies through multiple workouts and the inside starts to feel healthier and more robust, we tend to ignore the less sensitive needs of our bodies. You might be wondering what you’re missing with a successful workout, or if you are already super active, you might have notice dry skin or chafing already. Below you will find a list of five items that are essential to you when you work out.

  • Moisturizer
    Your face will dry out as you continue to work out and sweat, and having a good moisturizer is the key to keeping your skin fresh and feeling good. Serums and oil-free moisturizers do the trick without clogging pores. Skinceuticals Hydrating B5 Gel is a lightweight option for athletes enriched with Vitamin B5 and hyaluronic acid to help bind moisture to the skin. If you are looking for a budget-friendly gel to use, then try Clinique Dramatically Different Hydrating Jelly
  • Conditioning Body Wash
    After all the sweating you will do during your workout, your body will dry and peel. Finding a good condition body wash like Dermalogica Conditioning Body Wash or BOTANIC HEARTH Tea Tree Body Wash.
  • Healing Hand Cream
    Just like the rest of your body, you will find your hands start to dry and crack. You will also notice that they can blister and callous from weight bars, ropes, and other equipment. The best way to keep your hands in great shape will need healing hand cream. The best part is you don’t have to spend a lot of money to find a good one. Gold Bond has one of the best healing hand creams out there, but if you have extra dry skin, you should try Eucerin Advance.
  • Chafing Products
    Chafing can be a considerable problem when working out as it can hit multiple areas of the body. The thighs, underarms, and chest areas are the most significant problem areas, but they can happen all over. There are many products specifically for chafing, and they come in all forms, as powder or ointment. However, over at Mighty Great Fitness, we have found the best thing to help with chafing is A&D ointment. If you are looking for a powder, try Anti Monkey Butt Powder, suitable for men and women.
  • Athlete’s Foot Cream
    Athlete’s foot is something many people get, but they don’t call it athletes foot for nothing. Yes, you guess it right! Athletes get it most. This can cause your feet to itch, flake, peel, and burn, and once you get it, there is a good chance it will reoccur. The best idea is to start by preventing it from happening. Sprinkle antifungal powder on your feet and in your shoes daily. If you happen to break out with an infection, then try antifungal creams and sprays like Lotrimin. Continue treatment for one to two weeks after the infection has cleared to prevent it from recurring.

Remember to take care of your body inside and out.
Stay Safe…

Amanda Jordan
Author/Weight Loss Coach

“As an Amazon Associate, I earn from qualifying purchases.”

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15 ways to increase your daily steps

            Getting steps in has become the new craze over the last ten years, with everyone wearing steps trackers and trying to get more steps in. This is not a bad thing because most people are unaware of their daily steps and studies show that people tend to believe they are getting in more steps than they actually are.

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            The big question is, how many steps should you be getting in a day? Many factors go into this, such as how active you are and where your weight stands. Believe it or not, bringing in more steps can actually help you to lose weight. Shocking right?

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            The first thing you should do is track your steps for a few days to figure out your average. You can do this with a step tracker like an Apple Watch or Fitbit. or you can purchase an inexpensive pedometer. If all else fails, you can get an app on your phone and track them that way. This is not the most accurate unless you have your phone on you all day long, but it will do the trick. After you have figured out what your average daily steps are, you can see where you fall on the list.

A Sedentary Lifestyle is less than 5,000 steps per day

Low active is 5,000 to 7,499 steps per day

Somewhat active is 7,500 to 9,999 steps per day

Active is more than 10,000 steps per day

            Once you have figured out where you are on the list, you can determine if you need to increase your steps to be where you want to be. If you are looking to lose weight, the number of steps to take can vary depending on your current weight, food intake, and target weight. However, 10,000 steps are a good goal for most people.

A 2018 analysis Trusted Source of 363 people with obesity found that those who took 10,000 steps per day and spent at least 3,500 of those steps engaged in moderate-to-vigorous activity lasting for bouts of 10 minutes or longer experienced enhanced weight loss. (Medical News Today)

            Having a goal of 10,000 steps is a great one, but if you find that your average is 3000 steps a day, you will need to set smaller goals and work up to them to succeed.

            Once you have set your step goal, it is essential to push yourself to achieve it. There are many easy ways to get some extra steps in. Look at the list below to see 15 tips to help you achieve your goals.

15 ways to get in more steps

  1. Go for a walk while waiting to pick your child up from school, sports practice, piano lessons, etc.
  2. Walk-in place while brushing your teeth.
  3. Hide your remote, so you have to get up every time you want to change the channel.
  4. Keep your phone out of arms reach, so you have to get up to send a text or answer a call.
  5. March in place or pace around during a conference call or while chatting with a friend on the phone.
  6. Get a workout done in the morning when you are fresh and have energy.
  7. Go for a walk on your lunch break.
  8. Take the long way around to the bathroom.
  9. Walk-in place while doing the dishes.
  10. Park farther away from the grocery store to guarantee you get more steps.
  11. Instead of meeting a friend for coffee or a drink, meet them at the park for a walk and bring a refreshing green tea beverage.
  12. Join a fitness group that does step challenges and more.
  13. Always take the stairs instead of the elevator.
  14. Take your dog for a walk around the block.
  15. Challenge your partner to see who can get the most steps in one day.

            There are many ways to guarantee more steps and help you live a healthier life. You can find some great step trackers out there without having to spend a ton of money.

Here are three great ones under $200.

Apple Watch 3

Fitbit Versa 2

Samsung Galaxy Watch Active 2

Here are three great ones under $100

Fitbit Inspire HR

Samsung Galaxy Watch Active

Fitbit Inspire 2

Here are three great ones under $50

Willful Fitness Tracker Watch

Amazefit Band 5

Choosice Smart Watch

Whatever you choose will be highly beneficial to your health and fitness.

Amanda Jordan
Author/ Weight Loss Coach

“As an Amazon Associate, I earn from qualifying purchases.”

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Outdoor Summer Workout

As summer continues and the weather is beautiful, everyone is anxious to get outside and play. This is also the time when people are more cautious about their bodies and wanting that beach look. Before you go kicking yourself for not keeping your New Year’s resolution of having the perfect beach body by summer, remember that it’s not about how you look, how you feel, and your health. Skinny doesn’t mean healthy. Maintaining a good eating pattern along with 4 to 5 workouts every week will get you where you need. The best part about summer is there are plenty of ways to work out and enjoy it. The one that people always forget about is yard work and gardening. Yes, these simple tasks not only give you great curb appeal, but they will also help you with your mental health as well as burning calories.

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Doing things like gardening and yard work are a great way to burn calories. You’ll work out all your major muscles by raking, digging, and planting. Do this for an hour, and you got yourself a good workout. You will also stretch and strengthen muscles while promoting cardiovascular health and maintaining bone mass. This is a win-win.

If you are trying to lose weight, add 30 minutes of gardening to your daily or weekly routine to help shed some extra pounds. A half-hour of raking can burns 162 calories, and weeding 182 calories. The sky is the limit, and your yard will look amazing to boot.

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This is also great for mental health and it gives you time to breathe and be alone with your thoughts. Remember to stay safe by using sunscreen and protection when out in the sun, and always drink lots of water.

“As an Amazon Associate, I earn from qualifying purchases.” 

Stay safe
Amanda Jordan
Author/ Weight Loss Coach

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Summer Swimming

Along with all the other great summer activities, swimming is the best when it comes to workouts. This is one of the top workouts you can do that will benefit your body. The best part about swimming is how fun it can be. Think back to when you were a kid, and you couldn’t wait to go to the beach or the local water park. You could swim all day and didn’t think twice about it. The good news is that you can still do this no matter what age you are or your fitness ability. There are many benefits to swimming besides it being fun.

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Benefits of swimming:

  • Keeps your heart rate up while taking some impact stress off your body
  • Builds endurance, muscle strength and cardiovascular fitness
  • Helps maintain a healthy weight
  • Maintains healthy heart and lungs
  • Tones muscles
  • Builds strength
  • Provides an all-over body workout

Bonus benefits:

  • Swimming is a relaxing form of exercise
  • Decreases stress
  • Improves coordination
  • Improves balance
  • Improves posture
  • Improves flexibility
  • Helps with some injuries

Swimming has so many benefits and can help you lose weight and get a fun workout. This can be done in a pool, at the beach, or at a lake. Be sure to follow safety protocol when swimming and always have someone around in case you need help.

Stay Safe
Amanda Jordan
Author/Weight Loss Coach

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Summer Workouts Indoors

As much as we love to get outside and camp and hike in the summertime. It is not always an option. Summer is full of heat and water play, but many hazards occur in the summer, such as fires and excessively high temperatures. When this happens, you need to head indoors and stay there.

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That is ok because there are still many workouts you can do indoors to keep you healthy. Below you will find 3 great indoor workouts to do in the summer that you don’t need any equipment for.

Reach Under Planks

Planks are a great exercise that gives full-body benefits. This is great for core targeting.

  1. Assume a high plank position on your hands. Ensure your core is braced and your lower back doesn’t sag. Your neck and spine should be neutral.
  2. Lift your right hand off the ground and back toward your left thigh, tapping it with your fingers. Return to a plank.
  3. Repeat with your left hand, tapping your right thigh and returning to a plank.

Mountain Climbers

This is one of the best workouts you can do as you are supporting your own body weight.

  1. Assume a high plank position with your arms extended.
  2. Engaging your core and keeping your spine and neck neutral, drive your right knee up toward your chest. Extend it and immediately drive your left knee up toward your chest.
  3. Repeat for 30 seconds, going as fast as you can.

Side Hops

This is a side-to-side movement. This is great cardio as well as leg and ankle strengthening.

  1. Start with your feet together and your arms bent at a 90-degree angle at your sides. Your knees should be soft.
  2. Keeping your feet together, jump to the right, taking off and landing on the balls of your feet.
  3. As soon as you reach the ground, jump back to the left.

Remember to stay safe in the summer and wear lots of sunscreens and drink plenty of water. Also, be sure to check your air quality before heading out to make sure you are not putting yourself in harm’s way. If the air is bad, stay inside and find stuff to do.

Amanda Jordan
Author/Weight Loss Coach

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Summer Workouts

Still looking for some fun summer workouts? There are so many to choose from, but people often forget how easy it is to get a workout in. Building muscle, burning calories, and losing weight don’t have to happen in a gym. It can happen anywhere and anytime. If the heat from the summer is making it hard to find outdoor workouts, then a gym is your best friend. They keep the temperature cool, and you don’t have to worry about heat complications like heat stroke and sunburns. If this is not an issue, then outside, you go for some great summer fun.

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If you are not a fan of the water and kayaking is not for you, then head to the hills for a great hike. Hiking is a great outdoor workout that has many benefits. It is not only good for your body, but it is also good for your mind.

Here are just a few benefits you get from hiking:

  • Lower risk of heart disease.
  • Improves blood pressure and blood sugar levels.
  • Boost bone density since walking is a weight-bearing exercise.
  • Build strength in your glutes, quadriceps, hamstrings, and the muscles in your hips and lower legs.
  • Strengthen your core.
  • Improve balance.
  • Burns calories.
  • Helps you lose weight.
  • Improves mental health.
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Now that you know all the benefits of hiking, you need to know about safety. Hiking is great, but it does come with risks as you are outdoors and the weather is not always your friend. You also have to consider how rough the trail is and how your body can handle it. You need to make sure you take the proper precautions when doing any outdoor activity. Make sure to have a good hiking checklist with you to make sure you have covered all your bases.

You also want to make sure you have the right equipment when hiking, such as a pack and walking sticks. You can find some great ones on Amazon for a good price. Check out these deals below.

Hiking is one of the best outdoor sports you could do and, it is super beneficial for your body. Check out local hiking trails and even uses apps like All Trails to get all the information you need on trails around you. As always, stay safe and have fun.

Amanda Jordan
Author/Weight Loss Coach

“As an Amazon Associate, I earn from qualifying purchases.” 

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Outdoor Summer Workouts

When summertime hits, it can be a magical time. Winter is finally gone, along with the cold weather and snow, depending on where you live. Summer can be such a fun time full of camping, hiking, gardening, farmer’s markets, and so much more.

However, people tend to forget that they don’t want to work out when the weather gets hot. Who can blame them? This year alone, the weather has hit record highs into the high 115 degrees, even in areas like Seattle. This makes life miserable, and the last thing you want to do is work out.

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Never fear; there are still many ways to get a good workout during the summer, so you don’t lose the muscle you have been building or start gaining weight you have worked so hard to lose. Follow this site during the month of July to see all the different ways to stay active in the summer.

One of the best and most fun ways to get a workout during the summer is to take up kayaking or canoeing. The best time to purchase these is in the wintertime when they are on sale, and you don’t mind waiting for slow shipping, but you can still get an inflatable kayak for under $200 on Amazon. However, if you have never kayaked before, renting one for the day would be the best option as you can usually find one for around $35 for the entire day. Paddling is a great workout for your arms and helps you to burn a bunch of calories.

The photo was taken in Moses Lake, WA.

If you are looking for a great summer workout, Kayaking is the way to go. It gets you out on the water for some summer fun and a great workout as well. Be sure to use sunblock and take lots of water with you.

Stay tuned for more fun summer workouts…

Amanda Jordan
Author/Weight Loss Coach

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5 Ways to start Clean Eating Today!

Clean eating has many benefits to your health and can be one of the best choices you can make. Most people run into the problem of going from their regular eating habits to clean eating without making it another fad diet. Fad diets seem like the way to go, but the biggest problem happens after you stop said diet. You not only gain the weight back but normally an extra 10 pounds or more.

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Clean eating is not a diet but a way of life. It has many benefits beyond weight loss, such as lower cholesterol and blood pressure. If you are looking to start a clean eating lifestyle, here are five tips to get you going.

  1. Stock your fridge and pantry with clean food
    Make sure to have plenty of fruits and veggies on hand, as well as stock your pantry with healthy, clean foods like beans, legumes, whole wheat products, and nuts. Fresh vegetables and fruits are ideal for clean eating, as most can be consumed raw immediately after picking and washing. Try to stick with organic whenever possible.
  2. Throw out and donate processed foods
    If you want to go 100% clean, you will need to avoid processed foods. If you are just starting out, you may want to hold on to some of them but limit how much you eat. The best way to do this is to get them out of your house. Throw away what is open and donate the rest to a local food bank. Nothing kills a clean eating diet more than a bag of cookies or potato chips sitting in your cupboard.
  3. Stay away from added sugars.
    Added sugars lead to so many problems like diabetes and heart disease. Not to mention the increased amount of calories you are adding. Sugar is highly processed and linked to several health problems. If you’re trying to eat clean, use small amounts of natural sweeteners occasionally or avoid sugar altogether.
  4. Find substitutions
    There are so many ways to eat clean and enjoy your meals without feeling like you miss out on stuff. Look for substitution to you such as vegetables. Cauliflower has come a long way, and you can now use it as rice, potato, or even pizza crust. Spaghetti squash is also a good substitute for noodles.
  5. Drink water and lots of it
    Water should become your number one source of fluid. Water can keep you hydrated and may also help you achieve a healthy weight. You can added fruits and veggies to the water to give it a natural sweetener as well. Water is the cleanest drink you will find. Having unsweetened tea and coffee is also good.

Clean eating does not have to be hard, but it is an adjustment and will take time; but you will quickly notice how much your body appreciates the clean food and how good you will feel.

Amanda Jordan
Author/ Weight Loss Coach

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Clean Eating Tips

Clean eating is one of the best things you can do for your body. You will feel better, look better, and lose weight. However, staying on a clean eating diet has its challenges, especially while eating out at restaurants, but it always best to put clean and nutritious food in our body. Just like your car, when you put in cheap gas and oil, it doesn’t run as well as it does when you put in premium.

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A clean eating diet focuses on consuming whole foods that are minimally processed and as close to their natural form as possible. By eating this way, you can find a safe and effective way to lose weight, feel more energized, and be healthier. Here are some tips that can help you along the way.

Stay away from Added Sugar

Consuming too much added sugar can lead to many health issues like diabetes, heart disease, and obesity. Instead of sugar, use natural flavoring to give your food and drinks some sweetness.

Stop Eating Diet Foods

Lots of people turn to diet foods when they are trying to lose weight. They go for diet soda and low-fat yogurts. These foods sound good for you, but really they are not. Low-fat yogurt has tons of sugar in it. When clean eating, you want to stick with whole foods with no added sugars like peanut butter and full-fat yogurts.

Eat your Greens

Just like Mom used to say, “eat your veggies.” This is still the same today, but there are better and more flavorful ways to make them. Leafy greens can be a great side to most any meals, and they are full of antioxidants which make your body happy.

Meal Prep

Planning ahead is the best way to stay clean. Prepping meals for the week ahead of schedule will guarantee that you eat clean.

Don’t Drink your Calories

Many drinks are full of sugar, and adding those into your diet without adding in the extra calories and sugar can lead to weight gain. One can (12oz) of soda contains 150 calories and 39g of sugar. This is not good for your health or your waistline.

Don’t Focus on Calories

The key to clean eating is to focus on ingredients and not on calories. Nuts and Avocados are high in calories but super good for you as they are packed with nutrients to keep you healthy, like fiber. Stop looking at calories and start looking at nutrients and ingredients.

Get that Protein

Protein is amazing for the body as it helps it heal and keeps you energized. It is also great for muscle building. Many food items are clean sources of protein like eggs, fish, nuts, beans, dairy, and poultry. These can be added to almost any meal.

Keep well Stocked

Ensure that your refrigerator and pantry are stocked with clean, healthy foods that will help you stay on task for a clean eating diet.

Don’t bring Junk Home

Indulging in something sweet or savory every now and then is ok but keeping things in the house as a box of cookies or a bag of potato chips only guarantees one thing. You Will Eat Them! The best way to avoid fattening treats is to make sure that you do not bring them into your home.

Drink Clean Coffee

Coffee drinks get a bad rap often, which is sad because coffee is a healthy drink by itself. The problem comes when you start adding in sweetened syrups and artificial sweeteners with whip cream on top. Hello hundreds of calories, yes hundreds! To keep your coffee healthy while still giving it flavor would be to go with unsweetened items like honey or agave nectar and some milk.

Remember that clean eating is not a diet but a healthy way to live. By following these tips, you can lose wieght and become healthier. Try incorporating these tips into your daily eating habits and see how much better you feel.

Amanda Jordan
Author/Weight Loss Coach

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Eating clean at restaurants

Eating clean is a personal choice and can be super hard depending on where you live and what kind of budget you have. However, the benefits that come from clean eating living far outway the bad. A clean eating diet can lead to better health, lower weight, and feeling better overall.

One of the biggest challenges to clean eating is figuring out how to stay clean when eating at restaurants or fast-food restaurants. Here is a list of things you can order when eating out to follow the clean eating guidelines you are following.

Fast food places make it hard to find clean food as the quicker food is made, the more nutrients they lose. However, most places have some protein bowl or salad you can get. Stay away from anything deep-fried or covered in sauce. Taco places are a good one to go to as they have salads that you can add steak or chicken to. If you can’t find a place that offers something clean to eat them stop at a grocery store and hit their deli section where they will have fresh salads and sandwiches to choose from.

If you find yourself stuck at a place like Burger King with no other option, then go for a burger with no bun and skip the condiments, and add a salad instead if getting fries. It’s best to avoid place like this so you are not tempted to eat something you shouldn’t.

Restaurant eating is more accessible than fast food, but unless you live in a place like California where there are healthy food options everywhere, you will still struggle to keep the food clean. Look over the menu and opt for a protein like a steak, chicken, or fish with a side of steamed vegetables and a baked potato. Many restaurants now have a variety of salads that are full of delicious nutrients. Skip the bread or tortilla chips that come complimentary unless it’s whole grain wheat.

Never be afraid to ask your server what is in the food or how it is prepared. You are spending your hard-earned money to eat at these places, so it is ok to ask for a special request that keeps you healthy and clean.

Here is a list you can add to your phone to help you stay clean when shopping and eating out.

Amanda Jordan

Author / Weight Loss Coach

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Workouts you can do at your desk.

Having a desk job can make it hard to get in a workout and stay in shape. Here are some effective ways you can burn calories at your desk or office.

Steps

Get up and walk. At least once an hour, get up and walk around the office. Take extra steps to the bathroom and break room. Always use the stairs and, if needed, stand at your desk while walking in place.

Sitting Yoga

Desk yoga is a great way to stretch your muscles and help boost you through the day. If you can’t do this while working, then do it before leaving for lunch or after lunch.

Desk Push Ups

Desk push-ups are a great way to build arm muscles and can be done quickly and effectively. Challenge yourself to do 100 of throughout the workday.

Desk Squats

Desk Squats are a great way to build leg muscles as well as tighten your calves and booty. You can even hold on to your desk for support.

Body Ball Workout

Using a body ball instead of a chair at your desk will help you get in some cardio while working. It is also great for your posture. If you need the balance of the body ball but the support of the chair, then splurge for the two in one combo.

Get creative with your office and desk and figure out what workouts you can do. Your body will thank you.

Amanda Jordan
Author/Weight Loss Coach/Trainer

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Living a Clean Eating Life

Clean eating means a lot of different things to many different people. Everyone has their own version of what should and shouldn’t be considered “clean” when it comes to food. At Mighty Great Fitness, we believe that clean eating is essential to maintain a healthy body and lose weight.

What clean eating means to you may be slightly different from what you’ll find in the tips and shopping list you see below. Take what works best for you and leave the rest. Always listen to your body and what it tells you. Your body knows best.

What is clean eating? Clean eating implores us only to eat foods that, by definition, are fresh, whole, and as close to nature as possible. Clean eating encourages us to eat food that is unprocessed, minimally refined, and able to distribute the best in nutrition.

Clean eating is all about eating a little more of this and less of that. It’s about making a conscious effort to pay attention to what you are putting in your body.

There are many benefits to clean eating besides losing weight and feeling better. Clean eating increases the number of plant compounds in our bodies which play a significant role in fighting symptoms associated with conditions like inflammation, menopause, arthritis, and even asthma. Studies show that it can also reduce certain cancers, heart disease, diabetes, and other chronic conditions.

The best way to start a clean eating plan is to clean your kitchen and cupboards out of junk and processed foods. If you are not comfortable throwing them away, you can donate them to a local food bank. Below you will find a shopping list to help you on your way of clean eating.

Clean Eating Food List:

Whole Grains

  • 100% whole wheat flour (must way whole wheat not just wheat)
  • 100% whole wheat or whole-grain bread, tortillas, hot and hamburger buns, etc.
  • Ezekiel bread
  • 100% whole wheat pasta
  • Bob’s Red Mill™ offers very clean flour varieties, including almond flour, coconut flour, soy flour and many others
  • Amaranth
  • Barley
  • Brown rice
  • Wild rice
  • Buckwheat
  • Bulgur
  • Quinoa
  • Rye
  • Spelt
  • Steel cut oats (no added sugar)
  • 100% whole grain cereals, like Kashi™ 7 Whole Grain Flakes, Grape Nuts and others (check ingredients)

Fats

  • Grass fed butter
  • Avocados
  • Walnuts
  • Olive oil
  • Nut oils
  • Grapeseed oil
  • For desserts choose whole whipping cream versus manufactured stuff like cool whip

Produce

  • All fresh vegetables
  • All fresh fruits

Meats and Poultry

Grass fed, pasture raised, or organic meat is always best as it is devoid of antibiotics and growth hormones fed to traditionally farmed animals

  • Fresh red meat (steaks, hamburger, ribs and roasts)
  • Fresh pork (steaks and roasts)
  • Fresh chicken
  • Bison or venison
  • Fresh turkey

Fish and Seafood

  • All fresh fish and seafood, preferably wild caught versus farm raised

Dairy

  • Eggs (pasture raised/grass fed or organic)
  • Organic milk or milk from grass fed cows
  • Nut milks (without added sugar)
  • Soy milks (without added sugar)
  • Organic Greek yogurt
  • Organic soy yogurt
  • Cottage cheese
  • Sour cream
  • Block cheeses (shredded adds a chemical to keep the cheese separated)

Beans & Legumes

Dry beans are best, canned is okay as long as there is no added sugar or salt

  • Adzuki beans
  • Black beans
  • Chickpeas
  • Kidney beans
  • Lentils
  • Navy beans
  • Pinto beans
  • Split peas
  • White beans

Canned Items

Look for cans that are BPA free

Should have the “Non-GMO Project Verified” Seal

  • Vegetables packed in water without sugar and low sodium
  • Canned beans with no added sugar and little to no added sodium
  • Pure coconut milk
  • Marinara sauce with no added sugar and little to no added sodium
  • Olives
  • Tomato sauce or paste (no added sugar)
  • Tuna (packed in water)
  • Chicken (packed in water)
  • Fruit packed only in water (no added sugar)
  • Stocks and broths without sugar, dextrose and low sodium
  • Pickles (in moderation due to salt)

Sweeteners

  • Stevia
  • Raw honey (in moderation)
  • Sucanat (in moderation)
  • Organic maple syrup (in moderation)

Condiments and Spices

  • Vinegar
  • Mustard with no added sugar
  • Sugar free ketchup
  • All fresh and dried herbs and spices
  • Tahini
  • Hummus
  • Relish (must not have added sugar)
  • Pico De Gallo
  • Fresh salsa
  • Kimchi
  • Sauerkraut
  • Low sodium soy sauce

Packaged and Snack Foods

Should have the “Non-GMO Project Verified” Seal

There are many healthy snack choices that are made with whole food, check labels

  • Sun-dried tomatoes
  • KIND™ Snacks
  • RX™ Bars
  • LARA™ Bars
  • These snack bars list their very simple whole ingredients right on front of the package in big bold print
  • Organic 100% Pure Nut Butters – peanut, almond and others are available in brands where the ingredients list is the nut and nothing else
  • Air popped popcorn (check ingredients for anything else added)
  • Raisins, prunes and all dried fruit (as long as nothing else is added, especially sugar, dried fruit is also very high in fruit sugars and should be eaten in moderation, fresh is better)
  • All nuts (plain, raw and unflavored)
  • All seeds (plain, raw and unflavored)
  • 60% + Cacao dark chocolate
  • Unsweetened cocoa powder
  • Vegetable chips – a new trend in healthy snacking, you can find green bean, kale, beet and carrot chips, the best ones will have two ingredients, the vegetable and oil. You may want to avoid canola oil due to the oxidative stress it can cause in your body and brain. You can also make your own if you have the inclination and the time.

Beverages

  • Water
  • Milk and nut kinds of milk
  • Naturally sweetened coffee & tea
  • Freshly squeezed juices (fruit and vegetable)
  • Seltzers/Club Soda (without added sugar)
  • 100% pure coconut milk (high in calories, use in moderation)

Listen to your body and dont put anything inside that is bad for you to ingest.

Don’t Buy List:

  • Refined grains
  • White flour and foods made with them
  • White starches, like pasta, rice, or bread
  • Refined sugars
  • Table sugar
  • Sweets, like cakes, cookies, ice cream, soda, etc.
  • Items that come in a bag, box, bottle, or package with more than 5 ingredients, preferably less than 4, and none of those should be sugar or trans fats.
  • Deep-fried foods
  • Fast food
  • Junk food
  • Canola oil (due to it causing oxidative stress in the body and brain because of the molecules changing in a molecular structure during processing)

Make sure to listen to your body because you only get one. Treat it right.

Disclaimer: This publication is for informational purposes only and is not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them.

Amanda Jordan
Author/Weight Loss Coach

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Signs of Binge Eating

Binge eating is an eating disorder that most people don’t realize they have. Just like an overeating addiction, it can be done subconsciously. Binge eating disorder is characterized by regular episodes of extreme overeating and feelings of loss of control about eating. It is believed to be one of the most common eating disorders in the United States.

Binge Eating Disorder - Dr Albert Toubia

Binge eating typically starts during your childhood but can reach early adulthood. Sometimes it will develop later in life, but this is not as common and usually follows a tragedy.

Symptoms of this disorder are similar to bulimia and overeating. For instance, you may typically eat very large amounts of food in a short amount of time. You may notice the overwhelming feeling that you can not control your urge to binge eat.

Common symptoms of binge eating disorder
Eating large amounts of food rapidly
The uncontrollable need to eat
Continuing to eat until uncomfortably full
Eating when not hungry
Eating large amounts of food
Eating when depressed, ashamed, or sad
Eating when you feel guilty
Being overweight or obese

If you struggle with a binge eating disorder, the risk of medical complications can increase. Binge eating can lead to heart disease, stroke, and type two diabetes. If you answered yes to some of the following symptoms, please see your doctor go over this or contact the National Eating Disorder Organization.

Amanda Jordan
Author/Weight Loss Coach

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Do you overeat?

Overeating is something that a lot of people do. It is also something that they are not aware that they might do. Overeating can cause many health issues for you, such as obesity, high cholesterol, type two diabetes, and many more.

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First, you have to figure out if you are overeating and the signs that this is a problem.

If you answered yes to any of those, you might have an eating disorder. That is ok, a lot of people do. Food is one of the easiest things to become addicted to because you have to eat to survive. You can’t just stop eating. If you realize that you are overeating, you can do lots of things to help break the pattern. First, it is important to figure out why you are overeating. Are you afraid to waste food? Do you eat for comfort? Look over the list below by precision nutrition to see why you might be overeating.

The biggest thing to remember if you realize that you are an overeater is to not panic. You are not alone, as a lot of people struggle with this. The key is to be aware, so you can work on it and progress over time. Remember, this will not stop overnight.

Cheat day design has an awesome list of dos and don’ts that you can print out and keep on your fridge to help you stop overeating.

One of the best ways to help avoid overeating is to portion out your food. Getting portion control containers can help a ton. Try small containers when you are on the go. Amazon sells some great portion control containers and plates.

If you find yourself struggling so much that you need help, look for a local eating disorder group or contact me for some personal coaching. I now do remote coaching as well. Remember, you are not alone.

Amanda Jordan
Author/ Weight Loss Coach

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Fitness & Edibles

There is so much hype and stereotypical vibes when it comes to cannabis and the pros and cons of it. Especially when it comes to fitness and health. Many people wonder if they can partake and stay healthy. The answer to this is yes.

Cannabis can be found in many different forms, but we are going to talk about edibles for the sake of this article. Edibles are a form of food or drink containing CBD (Cannabidiol) and THC (Tetrahydrocannabinol). When eating edibles, you absorb THC in your bloodstream. This will give your body a relaxing feeling that can help you sleep and destress. Sounds great, right? It can be, but the question is, is this healthy, and what the pros and cons of eating or drinking edibles are?

CONS

The biggest con of edibles is that a person can consume too much if they are not careful. Just like food, the THC absorbs in your intestines, so the more food in your system, the longer it can take for you to notice the effect it has on your body. Sometimes it can take hours to notice the edible effect, and if you are not careful, you can overdose. The overdose effect is not the same or as harsh as it is with a serious drug, but it can make you physically sick if you ingest too much. Another problem is you won’t know that you have had too much until you are sick and your body is trying to rid itself of the cannabis. These feelings can be scary intense and cause you to panic. Don’t worry; there are many ways to avoid this. First off, make sure that your edible is coming from a trusted place and that you know what is in it. Such as how much THC is in a serving. If you want to keep it healthy, make sure there are no artificial flavors or sweeteners in it. Start by eating a small amount the first night and see how you feel hours later. If there was not much of an effect, you could try a little more the next time. Remember to consider how much food is already in your system, as that will cause the effect to take longer to notice. Also, make sure to have someone around who can keep an eye on you if you need help.


PROS

There are many pros to edibles. The first one is there is no smoke damage to your lungs, like when you smoke marijuana. You can find edibles in everything now, like granola bites, chocolate, protein powder, and butter. This makes it a healthy way to eat or drink it. As always, start with a small amount until you know what your body can handle. This is great to have at night, especially if you suffer from insomnia. Follow this with a short meditation and goodnight’s rest. Rest is essential for the brain and body to function as well as your weight loss. If you are a cannabis user and want to keep it inside your health and fitness routine, this is a great way to do it.

As always be safe and listen to your body. It really does know what it needs.

Amanda Jordan
Author/Weight Loss Coach

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Create a Home Gym

Having a Home Gym can be wonderful. There are many benefits to creating a gym inside your home. The biggest benefit is the money you will save by not shelling out money to a gym every month. You won’t be paying for gas to commute back and forth to the gym, and you won’t be spending extra money on travel/gym products.

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Another benefit to having your own home gym is the luxury of working out when you want to and not when the gym is open. You have no travel time and everything you need is right there, such as your shower, clothes, and makeup. No more grunting from the person next to you at the gym, and best of all no comparing yourself to the other people at the gym.

The best part of creating a gym at home is you don’t need overpriced gym equipment to get a good workout in. You just need a designated spot in your house/garage/attic to create your space.

Here is a list of items you can purchase to get in a really great workout.

Resistance Bands are versatile strength training tools. They’re lightweight and portable and help with strength training and you can get them for under $20.

A set of Dumbells are great for some muscle building. Pick the weight that is challenging for you but not impossible.

Jump Ropes are a great workout that can be done inside or out. Jumping rope is a full-body workout, so it burns many calories in a short time. For an average-sized person, jumping rope might even burn more than 10 calories a minute.

Floor mats are great for your gym floor so you have stability and don’t hurt your knees on the hard floor. You can get one pack that will create a perfect gym space for under $30.

Total Gym, if you are looking for one piece of equipment that takes care of everything then the Total Gym is the way to go and it cost under $500 which is cheaper than a yearly gym membership. Cardio can be done anywhere with no equipment but strength training is harder. You can find a great one on Amazon or even check your local thrift stores or a gently used one.

Having a gym at home has many luxuries but remember you will need to be motivated and have the self-discipline to workout at home and not binge-watch Netflix which can be more fun but definitely not as rewarding.

Amanda Jordan
Author/Weight Loss Coach

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Safety Tips for Outdoor Fitness

Exercise is extremely important when maintaining a healthy lifestyle. Most people feel that diet is all they need to achieve the health and body they desire but this is not true. You have to include exercise in your weekly routine. Now, before you start thinking that you don’t like working out remember that there are many ways to get a workout in. If you haven’t found the one you like, you need to keep looking. Exercise can be fun and something you enjoy once you find the right one.

Outside exercise is something you can do all year long no matter where you live. From surfing to snowboarding, to soccer and swimming there are tons of different activities to choose from. However, before you venture out with your new workout, read these safety tips below.

  1. Set achievable goals for yourself. Realize that the heat and cold weather can have various effects on your body.
  2. Workout at the right time of day. During the summer choose the cooler mornings and evenings to avoid heatstroke and dehydration. In the winter choose daylight and above freezing temperatures to avoid frostbite and hazardous areas.
  3. Always have plenty of water with you, and drink it.
  4. Listen to your body and when you feel that it needs a break, then take a break.
  5. Consider working out with a buddy to help monitor each other and ward off the dangers of being alone.
  6. Wear the proper attire when working out. If you are running, make sure you have the right shoes and lightweight clothes. If you are snowboarding, make sure you have the right insulations and boots.
  7. Remember that the sun gives you a great amount of vitamin D but it is not always our friend. Remember to wear sunblock and proper eyewear.
  8. Always have a snack with you. This will help you avoid dips in your blood sugar and it’s always best to have a huge protein snack with you as well.
  9. Make sure to have a cell phone with you in case of an emergency. Even if you don’t have a cell phone plan you can always dial 911 from any charged cell phone.
  10. If you venture out alone be sure to let someone know where you are going and the route you plan to take. This is best in case something happened they would know where to look for you.

These are just a few tips to help you get going when you are exercising outdoors. The Mayo Clinic offers some great advice on winter safety when exercising outdoors. Check out this article for more information.

Amanda Jordan
Author/Weight Loss Coach

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10 Tips for a Healthy Thanksgiving

The holidays are a great time and most people look forward to them all year long. You can spend time with loved ones, eat delicious foods, and reflect on everything we have to be thankful for. One of the downsides to the holidays is all the delicious foods we eat. Thanksgiving is a time that is surrounded by food. People sit down and talk about why they are thankful, eat a bunch of food, and take a nap.

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This sounds like a pretty good day unless you are one of the people out there that spend most of the year watching their weight and staying healthy. Don’t worry, you can still enjoy the holidays and the food and not ruin all of your hard work. Here are 10 tips for staying healthy at Thanksgiving.

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#1 Stay Active

Yes, this time of year might have you wanting to curl up under a blanket with a cup of hot cocoa and a good show to binge-watch but your body is really craving some activities. Remember to stay active and get in some workouts so you can burn off those extra calories you are taking in during the holidays.

#2 Portion Control

Watch your portions and use a smaller plate to avoid overeating. You can still enjoy all the delicious foods that are made but you don’t need a full portion of each item. Take a little bit of everything. Split your roll with someone, take a small piece of the pie, and avoid feeling stuffed.

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#3 Feel Satisfied not Stuffed

This is very important when eating but super important during the holidays. The feeling of being stuffed or full is actually a bad thing. This means that your stomach has too much food in it. You should only eat until you feel satisfied. This means that your body is telling you it is comfortable and happy with the food it just had. During the holidays lots of people make the mistake of eating until they are so stuffed that they fall asleep. This can lead to weight gain.

#4 Make healthy dishes

This is one of the best ways to avoid eating things you should not have. If you are hosting dinner then you are in the perfect spot to make the food healthy. If you are attending someone else dinner then make sure to take a healthy side dish and healthy dessert so you have options. This will give the appearance of generosity as well as helping your diet. Here are 4 recipes for healthy dishes & desserts you can prepare.
Smashed Green Beans With Lemony Sumac Dressing
Blistered Green Beans With Fried Shallots
Pumpkin donuts with pecan frosting
Mini chocolate pumpkin seed candy peanut butter cups
You can also find many more recipes like this on my Pinterest boards. Follow me there!

#5 Eat Breakfast

A lot of times people will skip breakfast on Thanksgiving because they are busy cooking and they know they will eat a ton of food later. Remember that a ton of food is never a good thing. Start your day off with a small breakfast that is full of protein and fiber. This will help you discriminate later when the appetizers come out.

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#6 Avoid Seconds

This can be really hard at Thanksgiving when there is so much food around and your nosy Aunt Ruth wants you to try some of her macaroni surprise. Just remember it is ok to say no or that you are full. If you aim to please people then by all means take a bite not a helping. Try to say no to seconds and remember that there is probably more dessert than you will ever need. Remember that leftovers from Thanksgiving taste amazing the next day so save your seconds for that. If you keep your portions small the first time around then you will be fine getting a second helping of small portions. This is the best way when there are a lot of dishes.

#7 Watch the Alcohol

No this is not a surgeon general warning about what alcohol can do to you and how you should avoid it. This is simply a tip telling you to watch how much you take in. A lot of times on holidays there are yummy mixed drinks and wine pouring all around. These can be delicious and don’t feel like you can’t partake. Just remember that alcohol has a lot of hidden calories that can really add to your daily limit which can cause you to gain weight. Stick to a glass of wine or a spritzer. A low calories hard cider or beer would work as well. If you are attending someone else’s dinner then bring your own bottle so you know exactly how much you are having.

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#8 Eat Slow

This can be hard to do when there is so much good food around. However, if you take small bites and put your fork down between bites you will find that you fill up faster and eat less. Even counting to 20 as you chew can be helpful, but this is not always the greatest idea when people are trying to have a conversation with you. Just remember to go slow and the food isn’t going anywhere.

#9 Be Realistic

The holidays bring lots of wonderful times and delicious foods. It also can bring stress and pressure as you are entertaining and searching for the perfect gifts, clothes, not to mention the stress of how to pay for all of it. This is the best time to focus on maintaining your weight versus weight loss. Don’t get upset with yourself if you eat too much on Thanksgiving or forget to get a workout in. Just keep moving forward.

#10 Work it off

Get in a workout the morning of Thanksgiving and start your day off right. That will help with the balance of the extra calories you take in today. No time in the morning, then try to squeeze one in before bed. Anytime you can find to workout will help. This day can be challenging so don’t focus on a long workout but go for a HIIT workout that you can do in 5 to 10 minutes. Check out my Etsy store for 5 minutes HIIT workout cards that will give you many different options.

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All and all remember to have a great day and remember what you are thankful for.

For more information on weight loss for women check out my coaching options.

Amanda Jordan