Want to join the 100% FREEEEEEEEEE FitYoungFab Challenge and never go on another diet again??

Want to get your own customized weight loss or get healthy program tailored to your needs for FREE?  You’ve come to the right place!

After months and months of working on our ideas and talking about what we really love to do here at FitYoungFab we’ve come to the conclusion that we love helping people.  We’re average people just like you.  We weren’t born with victoria secret model bodies and we eat cake (actually, we love it!).  We didn’t do any fancy weight loss program or paid zillions of dollars to a company to teach us what to do.  We also think that there are too many “magic bullets” out there for diet and weight management and we think it’s a little unfair.  That’s why we’re working on our own pilot “get healthy” program.  We don’t believe in gimmicks, fads and short term solutions.  Our solution is a long term one.

We will be kicking off our 100% FREE FYF ChangeYourLife program soon with limited availability so please shoot us an email at teamfityoungfab@gmail.com for more details!!

5 Simple Tips to Transition to a Healthy Eating Routine (Reader Question)

Q: What are some detox tips for someone who is transitioning into a healthier eating routine?

A:

 I love the word detox, even though it may seem extreme to some, I think it is a motivating term!  It is always good to get rid of toxins in our bodies!  This is a great question.  I’m a big believer in small changes because they add up over time and have the best lasting results.  Here are a few easy tips that you can use today to transition into healthy eating routine

 

  1. Cut out the crap.  If you can, reduce or eliminate processed foods.  Anything that comes in a box or bag and has more then 3-4 ingredients should be let go for a little while.  Reduce you sugar intake significantly.  My tastebuds completely changed when I reduced my sugar intake.
  2. Replace them with good, whole foods.  Find alternatives to your favorite snacks and meals.  Experiment with your favorite flavors.  I’m a big fan of taking your favorite meals and “healthifying” them.  For example, I love creamy soups.  Instead of getting a creamy, salty, processed soup to-go, I have an array of creamy soup recipes (one of them is the green machine broccoli cheddar soup that I have on here!) where I’ve subbed healthy ingredients like cannellini beans and parsnips to get the same texture.
  3. Try new things.  I always recommend going to your local health food store and just exploring.  I love wholefoods, and though I rarely do my main shopping there (not exactly in the a mid 20’s girl’s budget), I get so many ideas about what’s ‘hot’.  Also, their hot and cold food bar is like reading a cookbook for me.  They always have some awesome combos of salads, meals, etc. that I can easily recreate at home. 
  4. Don’t make it complicated.  We all have busy lives.  Whether its work, school or family, there aren’t enough hours in the day to do what we all want to do so don’t make it complicated.  Find simple recipes and tips to incorporate in your lifestyle daily.  Small changes reap the largest benefit
  5. Drink lemon water.  I LOVE lemon water!!! For some reason, it curbs my appetite and leaves me feeling refreshed.  It also has an array of health benefits like vitamin C, B-complex vitamins, calcium, iron, magnesium and potassium.  Definitely dilute it in water thoroughly though as it is not so great for the enamel on your teeth. 

Hope this helps!  Happy weekend everyone :)

The Most Efficient Workout for the Holidays

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Sorry for being MIA the past few weeks.  We have both been extremely busy with our full-time lives as well as a huge surprise we’ll be telling you more about in the coming months once we’ve worked out the kinks!! However, Thanksgiving is just around the corner and if you’re like us, you’ve already begun dreaming of apple pie and all things holidays! We felt it would only be right to post some tips and tricks over the coming weeks on how to ride out this holiday season without waking up 5 pounds heavier January 1st

One of the biggest problems we all run into around the holidays is typically a lack of time.  As we run from mall-to-mall and party-to-party, healthy eating habits fall from the wayside, your workout is put on the back burner and you start to feel guilty and eventually give up on your healthy habits.  We’re here to tell you that it’s time to change this routine!  We’ll help you take control of your healthy lifestyle while also enjoying apple pie and your loved ones.  Today’s focus will be on how to get an effective workout in little time.  The secret is: HIIT training.

Last winter, I hit a wall when it came to working out.  I was bored of my workout, I changed up my routine but I still felt the same.  I wanted a challenge and I wanted to see results more quickly.  Enter High-Intensity Interval Training, more popularly known as ‘HIIT’.  I had heard a lot of people ranting and raving about how it has changed their bodies completely so I decided I absolutely HAD to give it a try.

 What is HIIT? HIIT is when you workout at your max capacity for a given amount of time, (say 50 seconds) then take a quick break (10-20 seconds).   You repeat this for maybe 5 different exercises and then you can either repeat the circuit a few times or add more exercises.  Personally, I started with 8-15 minute workouts on non-consecutive days and noticed a difference in my body almost INSTANTLY.  I was stronger (I started busting out pushups like it was no ones business), I felt extremely sore but HIIT really changed my body and more importantly, my metabolism. 

Studies have shown that working out at a higher intensity for a shorter amount of time burns significantly more fat than working at a steadier pace.  Ever heard of the popular workout program Insanity?  They use HIIT training as their fat burning tactic.  But before you go buying a $300 DVD program and start it during the holidays, take a peak on Youtube!  A few of of my favorite Youtube workout programs are the “Befit in 30 extreme”, all “FitnessBlender” and “DailyHiit”.  These people are AWESOME.  Between the three of them they literally have thousands of Youtube workouts that are professional, effective and more importantly FREE.  So take your tablet or laptop with you when you go to you go home for the holidays and with a Wifi connection and a little bit of space, you will be able to get a quick, effective workout before anyone even wakes up. 

If you do not have access to Wifi, I’ve attached a workout below that you can write down and try with only a timer.  This is a beginner workout so I suggest starting out at 40 seconds work with 20 seconds rest.  If you are more advanced however, feel free to tack on another 10 seconds work and make your ratio 50 seconds work and 10 seconds rest:

 

WORKOUT:

Exercise #1: Jumping Jacks, as many as you can (40 sec. work/20 sec. rest)

Exercise #2: Pushups (40 sec. work/20 sec. rest)

***If you can’t do full pushups start with doing them on your knees with a pillow or rolled up bath towel as support under your knees.

Exercise #3: Mountain climbers, as many as you can (40 sec. work/20 sec. rest)

Exercise #4: Squats as many as you can (40 sec. work/20 sec. rest)

Exercise #5: High Knees (40 sec. work/20 sec. rest)

Exercise #6: Bicycle crunches, as many as you can (40 sec. work/20 sec. rest)

 

**If you are a beginner, do this once and see how you feel.  If you are more advanced feel free to take a 50 second break and repeat this circuit a few times.   Either way this is challenging workout and you will realize quickly why people see such great results.

                

I also included this link: http://www.bodybuilding.com/exercises/ with tons of exercises and how to do them so you can make your own mini workout plans.  

The Importance of Eating Clean

The Importance of Eating Clean

Check out our guest post at http://www.simplyfitandclean.com where we’ve included a few changes you can make today to incorporate clean eating into your daily life! A big thank you to Sarah at simplyfitandclean for including us on her page!  She’s got a ton of awesome fitness and clean eating tips and tricks so definitely check it out.  Also, check out our recipe for a delish *VEGAN* spaghetti squash with vegetable marinara!

Green Machine Broccoli-Cheddar Soup

Green Machine Broccoli-Cheddar Soup

Green Machine Broccoli Cheddar Soup

As the weather starts to get colder here in Boston, we’re dusting off our soup recipes and soup pots! This one in particular is a favorite here at FitYoungFab and it is SO good for you. If you want to make this vegan you can substitute 1 can light coconut milk for the cream of chicken soup to get that creamy texture and get rid of the cheese. You can even add some red curry paste to give it a Thai twist!

1 small onion, chopped
3 cloves garlic, finely chopped (This may seem like a lot but this recipe makes a lot of soup so you want to flavor it well.)
1 tablespoon olive oil
1 cup carrots, chopped
1 ½ cups broccoli florets
3 cups fresh spinach, chopped
1 can rinsed cannellini beans
2 cups water
1 can low fat cream of chicken soup or coconut milk (If you choose not to use either, you can simply add a few extra dashes of thyme, black pepper and a dash of cayenne pepper)
1 cup shredded cheddar cheese of your choice
Salt and pepper to taste

Sauté onion, garlic, dash of salt and black pepper in oil for 2 minutes in a large sauce pan. Add carrots broccoli, spinach, dash of thyme and sauté together for about 5 minutes.

Add 1 cup of water and rinsed cannellini beans, cover and simmer for 5 minutes. Add cream of chicken or coconut milk and add a can of water to that. If you are not using either of those, add 1 cup water and another dash of thyme and pepper. Stir together and let simmer for 15 minutes. If making non-vegan version, add cheddar cheese and let simmer for another 5 minutes. You can either choose to serve this ‘chunky’ or if you’re like us and prefer it a little creamier, use a hand blender to puree. You can also use a blender or food processer as well but just keep in mind to do it in small batches, as it will be very hot!

Quinoa and Veggie Saute Recipe!

Quinoa and Veggie Saute Recipe!

This is one of our favorite recipes at FitYoungFab. Super healthy and absolutely delish. Vegetarian and can even be made vegan! Just sub out the goat cheese. Feel free to add a protein if you feel the quinoa is not enough to sustain you :) Let us know what you guys think!!

Quinoa Veggie Sauté

½ a small onion, finely chopped
1 garlic clove, finely chopped
2 cups cooked quinoa
1 sprig fresh cilantro, finely chopped
Juice of half a lemon
1 container sliced white button mushrooms (I never know exactly how much I throw in)
4 cups fresh spinach or kale
2 zucchinis, chopped in 1/4 inch chunks.
about 6 ounces goat cheese (If you want to make the vegan version, substitute a tablespoon for some ‘tart’ flavors, or leave as is!)
salt and pepper to taste

On medium heat, sauté the chopped onions, garlic and cilantro in a large sauce pan until translucent. Add mushrooms and zucchini and sauté for 2 minutes. Add quinoa and incorporate. Add spinach or kale and sauté until wilted. Finally, add lemon juice and goat cheese or capers(if you’re adding any of these). Sauté until well incorporated. Feel free to add salt and pepper to taste.

The main flavors are the onion, garlic, cilantro and lemon juice, so you can sub in our out any veggies you choose! Enjoy!

The #1 Reason Why Your Diet is FAILING…

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So you decide to go on a diet.  You google something along the lines of “best diets” and pick one that promises you a significant amount of weight loss.  You then write down everything you’re not going to eat, go food shopping and buy all the ‘right’ foods and 3 days into your diet you find yourself mindlessly polishing off a bag of chips, followed by a nice long guilt trip.  Sounds familiar? We hear ya and we’ve been there!  So where did you go wrong?  We here at FitYoungFab think that the number one reason why diets fail is because of one major thing….cue the drum roll……DEPRIVATION.

I am constantly approached by people I knew prior to ‘getting fit’ and I get the same reaction every time.  ‘OMG! You look amazing! What are you doing? Please tell me!!’  I usually respond with, ‘I never deprive myself’ and I should probably follow it with ‘I’m NOT on a diet.’  Depriving yourself is just a slippery slope to more weight gain and an unhealthy relationship with food.  Food is meant to nourish you and provide you with the nutrients and minerals you need help you do everything you already do, but better.  A creamy fettuccini alfredo is going to do a lot less for you then a colorful salad with grilled chicken and herb roasted sweet potatoes. Here we’ll try to provide you with a few easy steps you can take to get you off the diet cycle.  We do not, I repeat DO NOT believe in diets here and we will never promote any eating plan that completely cuts things out (sorry low-carb, we never liked you anyway).

  1. Get the word ‘diet’ out of your vocabulary.  Don’t use it, don’t think of it and don’t ever tell yourself you’re on one.  That’s why you’re diet is failing! Once you tell yourself you can’t have something, you want it 100% more.  We haven’t been on a ‘diet’ for years.  Instead, change your mindset to ‘I’m watching what I put into my body.’  I can’t tell you how much I read about those diets where people cut something out and substitute some chemically treated shake or frozen dinner for their usual meal.  Although sometimes this may be a convenient option, THAT’S NOT REAL FOOD! WHY would you put crap in your body?  At FitYoungFab we advise against any type of program where you are replacing a meal with some sort of pre-made meal or shake.  Why? Because that is simply not a sustainable option.  I’m sure you’ve heard the phrase ‘lifestyle change’ 100 times before and probably don’t see it as a viable option, however this is how the skinny folks look at ‘dieting’.  This topic is very near and dear to our hearts so expect a second post regarding the specifics around diet confusion in the very near future.
  2. Eat everything, in moderation, but listen to your body.  The goal here is to change your relationship with food, so don’t cut stuff out.  If you really want a slice of pizza, have it! A few TeamFYF’s are so Italian you’d wonder how the heck they stay looking so good.  The secret is they indulge in ‘moderation’ and you can too. If you tell yourself you can eat whatever you want, you’d be surprised how less you crave greasy processed food.
  3. Stop the SECOND you feel full.  How many times have you eaten a meal and walked away from it saying ‘I could’ve done without that 2nd plate?’  If this is an every day occurrence you are simply eating too much.  This is another topic I feel like we need to write a whole post about because this is truly what helped a few of us really get rid of those stubborn extra pounds.   Stay tuned for an article regarding awareness while you eat.  With the holidays approaching I want to make sure we cover this as I think everyone will benefit from it!
  4. Eat ‘real’ food.  We’re guilty of this and sometimes when you’re in a bind, a processed protein bar (or even that occasional muffin.  We know it’s happened to you before!!) may seem better then some other form of ‘fast food’.  However, one trend we really like in Boston and most major cities is the ease of access to fruit nowadays.  Even the coffee shops are starting to carry bananas and fruit plates.  If you’re in a bind, reach for something with protein and fiber and without a lengthy nutrition label, to keep you full until you get to some healthy options and provide you with the healthy stuff your body needs to get through the day.

These are just a few simple steps you can take today to brush up on your eating habits here and there.  We will be posting a part 2 of this article regarding “Why Deprivation is Killing Your Diet” later this week since we think there is definitely more to it then the aforementioned topics.  Thanks for reading and stay tuned for our article this week: ‘How 10 minutes of exercise can change your day’ ! Contact us at teamfityoungfab@gmail.com with any questions and don’t forget to follow us on Instagram at @fityoungfab and on Twitter at https://twitter.com/TeamFitYoungFab