By: Gabrielle Burgess (CEO, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
1. HYDRATE Long hours in the sun + drinking alcohol will dehydrate you. Skip the sugary, sports drinks and drink a lot of water/try chasing or alternating alcoholic beverages with coconut water. You can add pedialite to your water too!
2. USE SUNSCREEN, WEAR SUNGLASSES &/ VISORS/HATS Protect your skin with SPF 30 (light skinned), 50 or higher (melanin poppin’). Don’t forget to reapply regularly. The sun can damage your eyes too, so protect them
3. DON’T FORGET HAND SANITIZERS/WIPES Even before Covid…Port-a-potties are gross, buying from vendors who may not sanitize is gross… Please still have your sanitizers handy to keep your hands as clean & as germ-free as possible.
4. EAT HEALTHY WHEN YOU CAN Late nights and long days make it easy to resort to fast food/junk food Stock up on protein-filled snacks like low-fat & low-sugar protein bars and nuts. Make your Turkey/Tuna sandwiches, pre-cook/slow cook dinner, so it’s ready when you get home.
5. SLEEP Prevent a breakdown on your immune system to avoid getting run down and sick
***BONUS TIP*** STRETCH ! Stretch and hydrate before the road march to avoid cramping and dead legs. You did not prep for this day to ride out Carnival in an ambulance or on the truck. See You on the Road! ***************************
GET BACK ON TRACK THROUGH 2023 WITH ME!
Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:
By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
Enjoying my guilt-free Vegan Easter Bun with low fat Cheese Wedges. Great pairing! My Vegan Easter Bun from Kushutes Vegetable Cuisine (Ig: @kushitesvegetablecuisine) was customized with raisins only, almond milk and olive oil along with their natural spices, spelt flour, cane juice and other natural, wholesome ingredients.
Have a great long Holiday Weekend!
GET BACK ON TRACK THROUGH 2023 WITH ME!
Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:
By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
START THE DAY RIGHT You may not be in control of lunch or dinner, but control what you eat when you wake up! Make it rich with Protein, Fibre and Energy. Try a giant Green Smoothie, fruit-based Protein Shake, a Spinach Omelette or hard boiled Eggs!
STOCK UP ON HEALTHY SNACKS The Supermarkets and Pharmacies near you may be closed. Stock up with Fruits and Veggies. Have Fruits as a snack or make a fresh Salad.
PLAN EXERCISE WITH A LOVED ONE Go for a Power Walk or Jog. If it’s a group of you, play a little scrimmage, go for a swim, try morning Yoga, whatever the vibe !
DRINK A LOT OF WATER. FLAVOUR IT! Add Cucumber and Lemon slices in your glass of water for a clean, refreshing taste. Have before each meal so that feel fuller for longer.
DON’T DEPRIVE YOURSELF, BUT SET LIMITS Have Dark Chocolate instead of white or milk. Take note and follow serving suggestions. Have 1-2 glasses of alcohol, preferably Wine. Peep Monster? Love yuh Bun & Cheese? Have after you’ve filled up on veggies & protein and eat slowly! Savour each bite.
***BONUS TIP***
GET REST! SLEEP!
GET BACK ON TRACK THROUGH 2023 WITH ME!
Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:
By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
You should know or get to know your body and patterns, how you feel when you eat certain foods.
? HEADACHES Possibly due to high Sodium and Dairy
?ACNE Bad carbs and NOT Grease, trigger Acne, such as carb-heavy fast foods like french fries, potato chips, hamburger buns, which may lead to acne breakouts
?HIGH CHOLESTEROL Usually a result of consuming foods with a lot of trans fat, that is, deeply fried foods.
?HIGH BLOOD PRESSURE Due to fast foods high in sodium Watch out for canned foods too! No need to add salt when seasoning! The mixed seasonings usually already contain salt. Read the labels.
?DEPRESSION Processed foods and fast foods may increase your risk for depression.
***BONUS TIP*** ?BLOOD SUGAR SPIKE Due to empty carbs like fast foods (main culprit!), white bread, plain pastas etc.
GET BACK ON TRACK THROUGH 2023 WITH ME!
Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:
By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
You don’t need to dive right into Monday with a big splash if you aren’t ready. Meditate first. Then Accelarate and Elevate.
Sign up for a Nutrition Consultation or PT Session with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:
By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
If you missed your Get Fit Tips on MelloFM88 with Gabby, check them out here!
THE MORE YOU SWEAT, THE BETTER Too much heat can be dangerous, so your body has mechanisms to cool down such as sweating and it also depends on weather conditions.
NO PAIN, NO GAIN Not all workouts need to cause soreness to be making improvements. Soreness should not last longer than 1 week and if you feel PAIN, STOP. You are either doing something wrong or hurting your body.
YOU CAN TARGET YOUR FAT BURN a.k.a SPOT EXERCISE NO! Your body uses fat stores as a whole and not from one specific area
LOSING WEIGHT IS ALL ABOUT DOING A LOT OF EXERCISE & CARDIO Losing Weight is more impacted by what you Eat. You should also balance Cardio & Resistance Training.
YOU SHOULD WORKOUT EVERYDAY You need active rest, at least 1 day.
************************ GET BACK ON TRACK THROUGH 2023 WITH ME!
Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:
By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
Here is your Fit Happens with Gabby Oats Energy Shake:
Blend: Quaker Instant Oats – 1/2 cup Ripe Banana – 1 medium sized Unsweetened Orig. Almond Milk/Skimmed Milk – 1 Cup Flaxseed – 1 tbsp. Water – 1 Cup A dash of Cinnamon A dash of Nutmeg
Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:
By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
If you missed your Get Fit Tips on MelloFM88 with Gabby, check them out here!
SQUATS:
Keep the Knees behind the Toes amf back as straight as you can. Start with a chair if you need to get the form right. You should feel as if you are just about to sit down, your toes may lift off the floor, but keep the core tight, not losing your balance, then squeeeeeze to come up
LUNGES:
Back leg should be 90° and the front leg too, but the opposite way. Keep the feet facing forward, pushing back on the heel to get back up, keeping the back straight. Do a few on 1 side then switch to the next.
AB CRUNCHES:
Keep the Elbows out! Knees together. Feel the tension by checking your lower midcore.
BICEP CURLS:
After you curl up, remember to fully extend the arm on the way down to prevent a strain. Always do in sets.
PLANK:
Keep the butt and head in line with the spine. Don’t sink the back. Don’t stick the butt up in the air. It’s not that kind of bootcamp!
*If doing an upright plank, keep the shoulders over the palms.
************************ GET BACK ON TRACK THROUGH 2023 WITH ME!
Sign up for a Nutrition Consultation with ME, Suga Lifestyle’s Certified Personal Trainer & Sports Nutritionist, Gabby today using LINK Below:
By: Gabrielle Burgess (Founder/Owner, Suga Lifestyle; Certified Personal Trainer & Sports Nutritionist)
If you liked this Blog, follow Suga Lifestyle Online, on Instagram (@sugalifestyle); (@fithappenswithgabby), Twitter (@sugalifestyleja) or like the Suga Lifestyle Facebook page.
