Fit Chick’s Quick Check

Starting a plan:


The easiest way to stay on track is to have a S.M.A.R.T. Goal:
Specific
Measurable
Attainable
Realistic
Timely

Competitors and bodybuilders have figured this out and that is how the standard competition prep is set up. So, even if you aren’t planning to compete you can “Train like a bikini competitor” to get great results and stay motivated! This article gives you Specific instructions and your success can be Measured on how well you stick to it. Every competitor uses this model (and they are no better than you) so it’s Attainable and Realistic. Lastly, it’s Timely at only lasting 12 weeks (Which is 84 hours in the gym, or 4 seasons of your favorite show on Netflix).

Find new exercises:

The second you let yourself get bored or stop seeing results in the gym is the exact same second you will lose all motivation. The best way to keep things interesting and keep making improvements is to look for new exercises. Since you can look at any magazine rack and see new “Booty Busting Moves” here is a simple way to mix things up for Back and Bi’s:

Meal Prep:

Protein, Protein, Protein. Simple enough…but sometime’s that is too simple. If you are getting tired of the egg whites and plain oatmeal every morning here are some delicious but equally as protein packed alternatives:

https://www.pinterest.com/pin/129689664248573256/

Check you form:

The most common type of cardio, running, has gotten a lot of attention in recent years from Sports Medicine specialists. A team of musculoskeletal researchers recently decided to tackle the bare-foot/rear-foot/front-foot/how-the-heck-do-I-know running style debate.

Every active person can agree that lower-body injuries and acute pains are the most impactful once they occur because it hinders both exercise and everyday life. I know, we are ALL tired of hearing random people in the gym try to critique each other’s squat form… Unfortunately, that debate hasn’t ended yet BUT we do have an answer to the striking style debate:
What part of your foot hits DOESN’T matter in injury rates, what does matter is your tibia angle. For the least amount of harmful force on your joints and bones you want a larger angle of your foot to shin on impact. Typically, this would correlate with running on the balls of your feet (fore-front strikers) but if you are a heel striker (rear-foot) then simply making sure your foot it hitting the ground infront of you instead of directly under you will reduce your risk of injury in the same way.
https://www.sciencedaily.com/releases/2017/02/170206084901.htm

Quick Reference Guide:

It’s not as if us girls need to prove ourselves in the gym any more than we already do when we show up and throw more 45’s up than the guy trying to spot us in the squat rack, but in case some macho head tries to make you feel dumb for not knowing his urban dictionary Brolanguage here is a quick guide to all the gym slang currently in circulation:
http://www.muscleandfitness.com/muscle-fitness-hers/hers-features/beginners-guide-weightlifting-terms

Fit Chick’s Quick Check is a weekly newsletter aimed at female fitness freaks. There is too much Broscience out there that makes it hard enough to figure out what is true or not but it’s even trickier finding FEMALE focused fitness advice. This weekly newsletter will help you in every area from your workout regimen, diet, to staying up-to-date on new findings.

3 low-calorie lunches you’ll love

With London fashion week in full swing, the images of runway models may have succeeded in making you self-conscious about your weight. If so, you are not alone. Being a college student with an overloaded schedule isn’t always that hopeless when it comes to healthy/low calorie eating.

Let’s take a quick glance at the most accessible options that there are on Court Street within just a few steps of class. If you are smart about your choices, a quick low-calorie lunch under 500 calories is easily manageable.

Here are three recommended combinations:

image2Option 1
Kellogg’s cracker chips are probably the most satisfying when it comes to keeping the calories low. For example, some serving sizes include 25 chips for 120 calories in the Sour Cream and Onion flavor, and 28 chips for 120 calories in the Sea Salt flavor. With normal potato chips, you only get 14 to 15 chips for the same amount of calories.

Progresso’s Traditional Chicken Noodle Soup is a simple, 5-minute microwave meal that has only 200 calories in one can, which is two servings worth. Statistics have shown that adding a soup-based dish to your meal can ease your hunger and help you eat less.

Finish your quick lunch with a 100-calorie pack of pistachios, which provides just the right amount of healthy fats your body needs, and it will also keep you going for an extra couple of hours. Just a side fact, eating a handful of nuts every day significantly reduces cravings for greasy junk foods like fries and onion rings.
Total calorie count: 420

Option 2
Progresso’s Rich and Hearty Beef Pot Roast with Country Vegetables: 220

image4VITA coconut water, 120 calories, contains 920 milligrams of potassium, which will provide you the hydration you need and boost  your metabolism to another level.

1 pack of freeze dried mixed fruit, 150 calories, with no sugar added. You can get all the vitamins you need for the day from a natural snack like this, which could also ease sugar cravings if you have a sweet tooth.
Total calorie count: 490

Option 3
GLOBAL’s Salted Crackers

You may not have discovered this amazing Indian brand for crackers. These crackers are made with simple ingredients and they are bite size. For 45 crackers, you are only getting 140 calories. I personally don’t know how they made it possible, but as the label printed, 5 grams of total fat and 3 grams of sugar in those 45 crackers. Pretty amazing. What’s even better? You can find them in CVS for a dollar, and they have 8 servings per jar! They are simply a dream come true for people on a tight budget like us.

image11 cup of Chunky Chili Beef and Bean Roadhouse Soup are 220 calories. This would be a cheat meal if you are trying to shed those extra pounds. Beans contain mostly carbs (which we don’t want), but the chili sauce can kick your metabolism into high gear. The beef is a good source of protein that will keep you full throughout the day.

2 servings of Beef Jerky will add a flavorful touch to your diet with only 140 calories. Why not?
Total calorie count: 500