Triceps!

Crazy triceps going on whilst doing a manmaker!!!!

Prevention.com's 25 Healthy Foods

Pile your plate with these nutrition superstars!

The Healthy Superfoods You Need

The following healthy power foods can claim big bragging rights: They can fend off serious diseases like diabetes and cancer and heart problems; fortify your immune system; protect and smooth your skin; and help you lose weight or stay slim. If you're eating most of these healthy foods already, good for you! If not, now's the time to load up your shopping cart and supercharge your health!

1. Eggs

Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25%of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, theres actually substantial evidence that for most of us, eggs are not harmful but healthy. People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won't raise your risk of attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.

2. Greek Yogurt

Yogurt is a great way to get calcium, and it's also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind - compared with regular yogurt, it has twice the protein (and 25% of women over 40 don't get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15g of protein per 5.3-ounce serving).

3. Fat-Free Milk

Yes, it does a body good: Studies show that calcium isn't just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it's also a super nutrient in its own right. Recent research found that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don't get nearly enough of the 1,000+ IU daily that most experts recommend. A splash of milk in your morning coffee isn't enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat.

4. Salmon

Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer. Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day. Get More Healthy Salmon Recipes

5. Lean Beef

Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy. If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking. Get More Healthy Beef Recipes

6. Beans

It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers. The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

More from Prevention.com: McDonald's 400-Calorie Meals Exposed

7. Nuts

In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well. The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.

8. Edamame and Tofu

Soy’s days as a cure-all may be over—some claims, such as help for hot flashes, don’t seem to be panning out—but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins. Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.

9. Oatmeal

Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease-reducing seal 10 years ago. According to new research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes. To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs.

10. Flaxseed

Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer-protective to breast cancer-promoting chemicals in their blood. Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.

11. Olive Oil

Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower "bad" LDL cholesterol and raise "good" HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s. Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.

12. Avocado

These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. "Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium," says Elizabeth Somer, RD, author of 10 Habits That Mess Up a Woman's Diet. Get Healthy Avocado Recipes But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo.

13. Broccoli

Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years. For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.

14. Spinach

We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol. Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.

15. Tomatoes

Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken. Get 6 Tasty Tomato Recipes

16. Sweet Potatoes

One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene-rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and then some.

17. Garlic

Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold. The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.

18. Red Peppers

Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster. Vitamin C has other important credentials too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.

19. Figs

When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk. Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as ch√®vre or Brie.

20. Blueberries

Blueberries may very well be the most potent age-defying food—they’re jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain. Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in 1 day.

21. Asian Pears

One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference. Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

22. Lychee

A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative diseases such as cancer. Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

23. Apples

One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight. In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads. Get Healthy Apple Recipes

24. Guava

Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily need. It’s also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph. You can buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes.

25. Dark Chocolate

Thank you, dark chocolate, for making us feel good—not guilty—about dessert. Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods. Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

Taken directly from prevention.com

Progress photo

So! Here is me last year, and me this year :) Small changes, definitely more toned! Eating clean. Exercise every day!

I also look terrrible in the first picture haha, my eyes look so strange.

Umph!

Before & currently

This is me in 2009, and me currently. Hopefully I've improved!

Stress less.

Ab exercises

Promote what you love about yourself.

I found this on Pinterest, and it is such a good thing to keep in mind. Although knowing what to work on is good to reach your fitness goals, you also have to keep your mental health high up in your list of priorities. You can't hate yourself, and you shouldn't let yourself. You're stronger than that. Even if there are so many things that you are unhappy with concerning your body image, it can ALWAYS be worse. Every day, find at least 3 things that you like about yourself. Try as hard as you absolutely can. No excuses.

Work on making yourself a happier person everyday by getting your heart-rate up and boosting those endorphins, and the body will come along with it.

My best friends are the ones who encouraged me to "think of three things I like about myself". I love them for caring about me when I didn't think I could!

Want all these things?

Level of success = level of commitment

As with all things in life, your level of success depends solely on your level of commitment. If you give 10% commitment, then you will get 10% results. If you are disciplined, then you will be extremely successful. You can have the tools and the knowledge, but do you have the willpower and mental strength to achieve your goals? Consider this a test, a personal challenge. YOU vs you.

There is no such thing as an overnight transformation, but consider how look it took you to get you to where you're at now. The gratification you will feel after accomplishing your goals will far surpass any momentary pleasure received from a late night ice cream binge. When you reach the end of this journey, you will be a stronger and happier person for it.

Progress photos

So... Apparently taking photos over time is really important to see your progress. Here goes nothing! This is me currently, after almost 2 months of working out and eating as clean as I can!

I seem to look better here than in real life... Haha.

Thats more accurate. I think?

This is my goal:

Loooong way to go!!!

Hasfit.com's Meal Plan Directions!

There are six meals outlined per day. You are required to eat all 3 main meals (breakfast, lunch, and dinner) and any 2 of the 3 snacks. Each meal outlines your best food choices, but you can eat outside of the choices as long as you eat the correct amount of protein and carbohydrate. It does not require calorie or fat counting, but does require you monitor your protein and carbs. Total grams of protein and carbs are counted for each meal. Choose as many food options as necessary to equal the allotted grams. Green vegetables count as 0 carbs. Your proteins and carbs choices all count towards the total number.

Meal Example: 6 oz turkey (30g protein / 0 carbs) +1 slice wheat bread (5g protein / 20g carbs) + 1 apple (0g protein / 17g carbs) = 37g carbs / 35g protein

Meal 1: Breakfast

Meal 2: Snack

Meal 3: Lunch

Meal 4: Snack

Meal 5: Dinner

Meal 6: Snack

Protein 10-15 grams: Best Choices: Eggs, meat, protein powder or bar, bacon, sausage, milk, cheese, or soy

Carbohydrates 30-40 grams:

Best Choices: Oats, wheat bread, or fruit

Protein 10-20 grams: Best Choices: Protein powder or bar, tuna, chicken, yogurt, nuts, cheese, cottage cheese, pork, turkey, deli meats, beans, or legumes.

Carbohydrates < 10 grams: Only the carbs that come with your protein choice, no additional carb choice. Try to keep them under 10 g.

Protein 20-30 grams: Best Choices: Tuna, chicken, cottage cheese, pork, turkey, fish, deli meats, lean red meats, beans, legumes, or cheese

Carbohydrates 20-30 grams: Best Choices: Fibrous and green vegetables, wheat bread, brown rice, mixed vegetables

Protein 10-20 grams: Best Choices: Protein powder or bar, tuna, chicken, yogurt, nuts, cheese, cottage cheese, pork, turkey, deli meats, beans, or

legumes

Carbohydrates < 10 grams: Only the carbs that come with your protein choice, no additional carb choice. Try to keep them under 10 g.

Protein 20-40 grams: Best Choices: Tuna, chicken, cottage cheese, pork, turkey, deli meats, fish, lean red meats, soy, veggie burgers, beans, legumes, or

cheese

Carbohydrates: Best Choices: Fibrous and green vegetables, yams, squash, mixed vegetables 15 grams on non workout days 25-35 grams on workout days

Protein 10-20 grams: Best Choices: Protein powder or bar, tuna, chicken, yogurt, nuts, cheese, cottage cheese, pork, turkey, beans, or legumes

Carbohydrates < 10 grams: Only the carbs that come with your protein choice, no additional carb choice. Try to keep them under 10 g.1. Print the Meal Plan page and put it on your refrigerator. 2. Read the entire plan and refer back to it often! 3. Stay away from all things white; white bread, white rice, pasta, potatoes, beer, and sugar. 4. Plan your meals ahead of time.

If you are on-the-go, then make your meals ahead of time and bring them with you. Buy easy snacks like nuts and protein bars that you can take with you wherever you go. Not having time cannot be an excuse if you are to be successful. How dedicated are you?

5. Protein at every meal!

Information taken directly from hasfit.com's "Guide To Losing Weight For Women"

Hasfit.com's "No List"!

NO!

1. White starches including: white bread, white rice, white pasta, white potatoes, corn and sugar.

• Starches act just like pure sugar when entering the blood steam. You might as well have a 2 liter of soda. 
• Starches spike insulin levels causing the production of fat gain. After the spike, insulin levels plummet, lowering one's metabolic rate as the body is put into a state of starvation. 

2. More than one serving of fruit per day.

• Fruit is to be consumed at breakfast or lunch only. 
• The best fruit choices include apples, honeydew, and berries. 
• The worst fruit choices include bananas, oranges and tropical fruit.

3. Beverages with calories

• No soda.
• No juices.
• Only unsweetened tea

4. Carb + Fat meals

• Meals should be based around Protein + Carbs, or Protein + Fat.
• The worst meals combine Carbs + Fat, e.g. ice cream, pizza, alfredo pasta.
• Protein must be present in each meal.

5. Sugary snacks or chocolate.

Cutting up some veggies for dinner!

Information taken directly from hasfit.com's "Guide To Losing Weight For Women"

Switch up your push ups to work your obliques!

Boosting motivation: goals.

So I'm in need of a little motivation to keep going. And then I tried to think hard of what my goals are... At first my goals were to tone up a little. Then to tone up a lot. Now my goal is to keep on going until I've lost that jiggle in my legs, so I can finally walk without chafing. It's going to take a long time, but I know that I'll be happy knowing that I'm being proactive about it. Great way to enjoy your workout and feel better knowing that you're one step closer every day!

Strong is the new skinny.

Top right: holy shit.

Mmmm avocados!

A fifth of a medium-sized avocado contains an average of 50 calories, which is about the equivalent of about 1 tsp. of olive oil or butter. A whole medium avocado provides about 50 calories.

About 2/3 of the fat found in avocado are monounsaturated, the same healthy fat found in olive oil that can help lower your blood cholesterol levels. Avocado is also a good source of vitamin E, an antioxidant that can prevent chronic diseases and help you get healthier while losing weight on your diet.

My sister cut up lots of avocados for our guacamole!

http://www.livestrong.com/article/493619-when-do-you-eat-avocados-on-a-diet/ 

http://www.living-foods.com/articles/avocadoarticle.html

http://www.besthealthmag.ca/eat-well/healthy-eating/5-reasons-to-eat-more-avocados

Promises to myself.

The reason that I decided to change my lifestyle was because of a drastic change in my life. A heartbreak. Really horrible, painful things. I got hurt by the one person I trusted with my life and loved more than anything. So, a big adjustment is needed. I couldn't go "back" to how I used to be, because I wasn't happy then either. I have kind of been a confused mess for a long time, so I want to take small steps to get to know me, and learn to rely and love myself. Yeah, it's pretty embarrassing talking about my heartaches, but you know what, they need to be said. I can't live in denial anymore, or throw any more pity parties. I am going to be stronger because of all my hurts and sorrows, and strive for success, because that is always the best revenge. 

I will not be defined by another person. I can let other people help me, but I will strive to rely mainly on myself. I will strive to make my life an inspiration, and I will help as many people as I possibly can. I will learn to love myself, because no matter how much I wish it, I will never stop being me. 

I choose to better my mind, body and soul. How I am going to get back up on my feet will define me.

What people don't realize is that working out isn't a punishment... It's therapeutic. I got hurt only 2 months ago in a very big way, and because I've been eating clean and exercising, I feel stronger. I don't think I would be doing so well if I didn't push myself. It was so hard at first, but so rewarding. Definitely worth it.

Florence and the Machine - Shake It Out

Good song for heartaches. Thank God for music.

Learn to love the burn

Pull-up

This wasn't actually as straightforward to me because I wanted to make sure I was doing them right. These are an absolute killer for me. Try your best to do 3 sets of 12 reps!

Sweat it out!

When life gives you lemons...

Squeeze it, mix it with six ounces of water and drink twice daily.

Digest before working out!!

Okay... Something that I just realized, which may or may not be that straightforward to some people. Make sure you leave yourself two hours or so to digest your food before working out. Otherwise you'll feel quite sick... And speaking of eating, make sure you eat protein a half an hour after working out.

Digestion involves a complicated series of events that eventually provide the necessary fuel and nutrients for proper body function. While eating before exercising might seem like a good idea, it can actually end up hampering your workout due to the stomach upset you may experience. I honestly think working out before lunch or dinner is a good idea because you'll have energy for the workout, because working out on an empty stomach might leave you feeling light-headed, but do whichever feels best for you. However, according to the "Journal of Physiology" published in 2010, exercising in a fasted state helps the muscles adapt better to exercise. Your choice!


Process of digestion (in case you wanted to know!)
Before you exercise, your body undergoes a 5-step process to digest any foods you have eaten. Digestion begins in the mouth, where enzymes begin breaking down foods. The food will then move through your system to the stomach. The stomach prepares food for absorption by the intestines; it will not absorb most of the food you've eaten, according to the textbook "Principles of Anatomy and Physiology." Nutrient and water absorption occur primarily in the small and large intestines. Indigestible materials are then eliminated from the body. Food will leave your stomach about 2 to 6 hours after you eat it.

Now... There is also a matter of what types of food digest easier than others. These types of food can influence how long digestion takes and what impact it has on your exercise. Generally, your body can most easily digest simple carbohydrates like fruits. I'm going to go all nerd on you and tell you it's because of their chemical structure - digestion is a process of chemical reactions, therefore the simpler the chemical structure, the easier it is to break down. Proteins, on the other hand, are chemically more complex. They will stay longer in your stomach, and you may experience nausea from exercising too soon after eating high-protein foods. During vigorous exercise, the body relies more on carbohydrates for energy... Just a little food for thought. Literally.

Remember: wait at least 2 hours after eating before exercising.
Think of it like this... Your body goes into fight-or-flight mode. It will decide to "fight" and do its job in one area, like digest, or "flight", and decide that another activity is more important to deal with.  When you begin to work out, digestion will slow as your body directs blood flow and energy to your muscles instead of your intestines and stomach. Although digestion is a passive process and works without you thinking about it, it isn't the body's primary function during activity.

So, if you wait to exercise, you can take advantage of the rise in blood sugar and the availability of energy for a more effective workout.

Thanks for reading,
Kat

istockphoto.com 
Info: http://www.livestrong.com/article/430416-how-long-does-it-take-food-to-digest-before-exercising/#ixzz21evmxkgS