finallyfit74

[finallyfit74]

I made this guide for my mom because she is trying to eat more plant based! I hope this helps you too :)

Vitamins:  - B1 (Thiamine)  - B12 (Cobalamin)  - B2 (Riboflavin)  - B3 (Niacin)  - B5 (Pantothenic Acid)  - B6 (Pyridoxine)  - B7 (Biotin)  - Folate  - Vitamin A  - Vitamin C  - Vitamin D  - Vitamin E  - Vitamin K

Minerals:  - Calcium  - Copper  - Iron  - Magnesium  - Manganese  - Phosphorus  - Potassium  - Selenium  - Sodium  - Zinc

B1: Maintains healthy hair, nails and skin and aids in mental focus and brain function. -Nutritional yeast, pine nuts, soymilk, sunflower seeds, sesame seeds, green peas, asparagus, most beans, rice bran, watermelon, whole grains, macadamia nuts, artichokes, coriander.

B12: Red blood cell production, needed for optimal brain function to prevent depression and mania. Aids in digestion and improves iron uptake. -Fortified almond milk, fortified cereals, spirulina, vegan protein powder and nutritional yeast. I just take a B12 tablet J B2: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function. -Whole grains, almonds, sesame seeds, spinach, fortified soy milk, mushrooms, quinoa, buckwheat and prunes. B3: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function. ­-Chili powder, peanuts, peanut butter, rice bran, mushrooms, barley, potatoes, tomatoes, millet, chia seeds, whole grains, wild rice, buckwheat, green peas, avocados, and sunflower seeds. B5: Converts food to energy, maintains healthy hair, nails and skin. Aids in mental focus and brain function. -Nutritional yeast, paprika, mushrooms, sunflower seeds, whole grains, broccoli, avocados, tomatoes, soy milk, rice bran and sweet potatoes. B6: Aids in maintaining homeostasis, prevents anxiety by helping the amino acid tryptophan to convert to niacin and serotonin for healthy nerve function. Also helps ensure a healthy sleep cycle, appetite, and mood. Helps with red blood cell production and immune function. - Almonds, chia seeds, peanuts, sweet potatoes, peanut butter, onions, oats, tomatoes, carrots and walnuts.

 B7: Converts food to energy, helps reduce blood sugar by synthesizing glucose, helps make and break down fatty acids needed for healthy hair, skin and nails. - Almonds, chia seeds, peanuts, peanut butter, sweet potatoes, oats, onions, tomatoes, carrots and walnuts. 

Folate: Merges with B12 and Vitamin C to utilize proteins and is essential for healthy brain development and for healthy red blood cell formation. - Spinach, beans, lentils, asparagus, lettuce, tomatoes, broccoli, avocados, mangoes, oranges, whole grains, basil, peanuts, artichokes, peanut butter, cantaloupe, walnuts, flax seeds, sesame seeds, cauliflower, sunflower seeds, peas, celery, hazelnuts, and chestnuts. Vitamin A: Keeps skin healthy, improves immune system function and aids in the production of healthy blood and cellular function. - All leafy greens, sweet potatoes, pumpkin, carrots, winter squash, wheatgrass, grapefruit, cantaloupe, red bell peppers, orange bell peppers, and goji berries. Vitamin C: Helps fight inflammation, improves your mood, and helps fight off diseases and colds. Beneficial for skin, hair and nails and supports natural collagen function in the body. - All leafy greens, all vegetables, all fruits, chestnuts, goji berries. Oranges, lemons, limes and fortified orange juice are the best sources.

Vitamin D: Helps with bone health, digestive health, overall metabolic health, and important in preventing muscle weakness, cancer and depression. - All types of mushrooms, fortified cereals, almond milk, soy milk and the sun!!

Vitamin E: Protects your skin, fights the look of aging. It’s a powerful fat soluble antioxidant that helps protect cell membranes against damaged caused by free radicals. Helps with cholesterol. - All nuts, all seeds, avocado, spinach, rice bran, wheat germ, whole grains, broccoli, mango, tomatoes, kiwi fruit, swiss chard, olives, mustard greens and asparagus.

Vitamin K: Helps with blood clotting to prevent excessive bleeding. Also helps prevent blood clots. Important for protecting our bones and prevents easy breaks and fractures. -Kale, spinach, romaine lettuce, swiss chard, parsley, Brussel sprouts, broccoli, cabbage, blueberries, prunes, grapes and raspberries. Calcium: For bone building, as well as responsible for proper muscle contraction, maintenance of the heartbeat and transmission of nerve impulses. -Broccoli, Brussel sprouts, butternut squash, carrots, cauliflower, kale, sweet potato, chickpeas (hummus), lentils, pinto beans, black beans, kidney beans, fortified almond milk, fortified soy milk, whole wheat, fortified orange juice, orange and raisins.

Copper: Helps with bone and connective tissue production. Also helps produce melanin. Without it you can cause osteoporosis, joint pain, lowered immunity and helps absorb iron. -Kale, mushrooms, sunflower seeds, pumpkin seeds, cashews, sesame seeds, chickpeas, prunes, avocado, and tofu. Iron: Needed to make proteins, such as hemoglobin and myoglobin in the blood. It helps carry oxygen from our lungs to our tissues. Iron rich foods should be eaten with foods high in Vitamin C to help with absorption. -Molasses, dark leafy greens like kale and spinach, tofu, whole grains, beans, nuts and seeds.

 Magnesium: Important nutrient for a host of regular enzymatic functions throughout your body. Helps with energy, insomnia, irritability, anxiety, lack of energy and fatigue, joint pain, low blood sugar, lack of concentration and PMS.  -Oats, almonds, cashews, cocoa and cacao, seeds, all leafy greens, bananas, sweet potatoes, whole grains, beans and brown rice.

Manganese: Required by the body for proper enzyme functioning, nutrient absorption, wound healing and bone development. -Hazelnuts, pecans, walnuts, almonds, cashews, pistachios, pumpkin seeds, chia seeds, sesame and flax seeds, whole wheat bread, tofu and beans. Phosphorus: Required for proper cell functioning, regulation of calcium, strong bones and teeth, making of ATP, and helps with anemia, muscle pain, bone formation and weakened immune system. -Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, flax seeds, Brazil nuts, tofu, beans and lentils.

Potassium: Important mineral for the proper function of all cells, tissues and organs in the human body. Helps with your nervous system and shin splints or locked toes. -Lima beans, swiss chard, sweet potato, potatoes, soy milk, spinach, avocado, lentils, pinto beans and coconut water.

Selenium: Mineral that is needed in small amounts by the body to help regulate the thyroid hormones and support a healthy immune system. It is also an antioxidant that protects cells from damage due to free radicals. -Mushrooms, couscous, whole wheat pasta, rice, oats, Brazil nuts, sunflower seeds, tofu and beans.

Sodium: Needed for proper muscle contractions, nerve transmissions, maintaining pH balance and hydration. -Everything has sodium, don’t worry about this one. If you use table salt, you are good. (But don’t use too much or it will cause bloating). Drink lots of water when consuming sodium. Zinc: Helps your body with carbohydrate metabolism, efficient production of testosterone to prevent estrogen dominance, helps enhance skin and nails, helps enhance your sense of smell, healthy growth, healthy eyesight, wound healing and your immune system.  -Beans, legumes, nuts, seeds, oats, wheat germ, and nutritional yeast.

[finallyfit74]

[finallyfit74]

Update

So I’ve been a bit slack with my fitness the last few days! Not sure what’s happening but I’m just procrastinating like crazy and doing nothing! My study and my fitness is suffering.

However, I have stuck to my clean eating regime! Super proud of that. I was craving hot and spicy wings from KFC (which I never usually crave) for 3 days. And I kept putting it off. Till finally I decided I would go get some and I made a salad to go with it. Pretty proud of myself for that ☺️ usually when I crave something I just go get it. And usually it’s chocolates or sweets.

I haven’t really been craving chocolate or anything actually. I’ve been having a berry smoothie each day (frozen berries, Greek yoghurt, unsweetened almond milk, [lots of] spinach, and some chia seeds) which I think has curbed that craving! It’s amazing!

So I’ve been waking up and having my overnight oats, then a smoothie around 11/12 (depending on what time I wake up). Then lunch at 2:30 ish because I’ve been on afternoon shifts at the hospital. It’s working really well but afternoon shifts always destroy my productivity :(

My goals this week:

▪️Stretch and do glute med exercise daily

▪️Continue my healthy eating

▪️Go for 2-3 runs

▪️Make a to do list for studying and spend at least 2 hours a day (Monday-Friday) focusing on study. Head to the library if I’m struggling to focus.

[finallyfit74]

Did 10 stair sprints yesterday and walked to and from the stairs so it was about 45 minutes of walking and 15-18 minutes of stair sprints. Super hot! Definitely felt the burn by the 10th one!

Today I just went for a 45 minute walk with the doggo! Going to do some glute med strength exercises after work cause the osteopath said my glute med on the left side is incredibly weak and contributing to my hip/back problems! Also my left leg is slightly shorter than my right.. who knew? Haha.

Been super good with my cardio and keeping moving! And exercising the puppy dog. But do need to put some more time into strength, yoga and stretching!

My eating choices have been pretty good since I stocked my fridge and cupboard with healthy foods! It makes it a lot easier to make healthy choices! However, when I go to work it’s a different story! Too many temptations (I’m a nanny so the family have lots of snacks) and I just keep grazing! So need to make some goals around that!

Overall, I’m feeling amazing and happy with the start to my healthy lifestyle! And I’m keen to continue reflecting on and growing my healthy mindset.

[finallyfit74]

[finallyfit74]

Had my final 5km run for the run series I was doing! Super stoked with my time staying under 7min/km!! Felt like I did really well and shaved heaps of time off my goal. And finally did a 5km in less than 35 minutes!

However, the official run time was 36minutes 😭

Still a PB and shaved 2 minutes off my last run! I’m unsure if my Fitbit isn’t tracking correctly or if the track is actually longer than 5km (Fitbit said 5.3 and I started the run timer about 100-200m into the run!

Either way I’m super stoked with how today went! Going to keep up the training and eventually do a 5km in <30 minutes!

Finished off the run with a nice morning swim at the beach and going to breakfast with friends ☺️ Now for a nap before my PM shift at the hospital.

[finallyfit74]

I don’t know the source but amazing advice.

[finallyfit74]

[finallyfit74]

“If you want to succeed in your life, remember this phrase. The past does not equal the future. Because you failed yesterday; or all day today, or a moment ago, or for the last six months; the last 16 years, or the last fifty years of life doesn’t mean anything…all that matters is what are you going to do, right now.”

— (via purplebuddhaquotes)

[finallyfit74]

Reblog if you are active (personal posts) fitblr💪🏻💪🏻🔥

Heey babies, looking to follow some personal blogs, that post their stories/journey/progress photos/meals and etc. I’m tired of following blog that reblog thoose models that give us urealistic picture of out bodies. Feel free to follow and reblog so I can follow y'all ❤️❤️

[finallyfit74]

So this is actually a daily update but thought I’d post a pic of my doggo cause he’s super handsome and he ran with me today so somewhat topical haha.

Today I started W1D1 of the C25K programme. I’ve attempted it a few times before but only ever get to week 3/4 before I taper out and stop going..

I’ve done a few runs over the last 2 weeks and I’ve noticed that I am only half pushing myself. I’m pushing myself it terms of total distance I’m working or time I go for but not so much with the running/walking ratio. I just kinda stop when I’m tired and run when I’m not. There’s no element of ‘just 30 seconds to go’ or ‘go to the next street corner’. This is why I decided to do C25K. It’s structured. It pushes me.

And again, because I’ve been for a few runs I thought I would push myself for the first C25K as I thought I was at or slightly above the level to complete W1D1. Its 60sec running followed by 90 seconds walking repeated 8 times.

And boy did I surprise myself. The first 4 running sections I was averaging 4-4:20 minutes/km. And keeping up a walking pace inbetween of 8-8:30 minutes/km.

I didn’t even realise I could run that fast. I’m beyond stoked.

The next 2 running sections I slowed down to about 4:45-5 minutes/km and 9minute/km walking breaks.

The last 2 I slowed down even more and averaged around 6-6:30 minutes/km which is my normal running pace.

Keeping in mind that I started the run at 11:30am, with no shade, and it’s currently 25 degrees Celsius (hot when you’re running!). I’m super stoked!

I’ve managed to keep up my 10,000 steps for 3 days in a row aswell (today being my 4th).

And I’ve been making healthy food choices! I had a planned cheat meal yesterday which was totally worth it! (I’ll add a photo below) And then straight back to healthy choices!

Sorry for the massive update but I’m just buzzing 😁😁😁

[finallyfit74]

Looking for active health and fitness blogs!!

Hi everyone! I just went through and unfollowed a LOT of health and fitness blogs that aren’t active anymore, and I’m looking to find some new inspirations! Please like or reblog this post if you are an active fitness, or healthy blog!! I’d love to follow you!! Thanks! :)

[finallyfit74]

[finallyfit74]

[finallyfit74]

Had a super productive day in terms of activity. Not so much with my studying 😅

Took my doggo, Jax, for a 30 minute walk when I got up and then did some ‘beginners yoga for runners’ which definitely didn’t feel like beginners yoga 😂

Saw an osteopath which was pretty good but only a consulting appointment as they ran out of time for treatment! So heading back there again soon as my hips been playing up and is making running/walking very difficult.

Plan for tomorrow:

▪️Keep up the healthy food choices but be careful with portion control

▪️Drink 3-4L of water (I’m quite tall so this is pretty normal for me)

▪️Reach 10,000 steps again!

▪️Get in at least 90 minutes of study!

▪️Tidy my room

Hope everyone had an awesome day!

[finallyfit74]

Reblog if you’re a Fitblr ! 💛

I’ve had to unfollow a lot of inactives, and now my dash is dead again.

I’m looking to follow active fitblrs, healthblrs, and anyone who post about their journey (healthy weight loss, getting fit and healthier, etc.) !

🧡 Can you PLEASE reblog this if you post ;

- fitness - working out - motivation - healthy eating and living - personal story/journey  - healthy weightloss 

Idc what your SW/CW/GW is! I just want to read about your progress and your stories and support you, and like/comment on your posts!

Thanks ✨  xx 

[finallyfit74]

Set out to do an hour and see how far I got. There was a lot of walking. A little bit of running. But not bad for my first run in a while.

I’m unsure why my heart rate mostly stays in the fat burn zone and not the cardio zone. I definitely feel like I’m working hard? Or perhaps I only actually ran 19 minutes out of the 60 I did 🤔

Anyway, proud of myself for actually going cause I finished work late and it was raining so motivation was low! Can’t keep making excuses though.

Happy running!