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Healthy & Lean in 2019!



Hello everyone!

Welcome to MTRs 1st health post of the new year! By now you should be starting to get back to your routine after the exciting holiday season. For most, this 1st week is where they really try to focus on their resolutions and many of our resolutions fall under the category of health and wellness. This post will be dedicated to my top 19 tips to help keep you Healthy and Lean in 2019!


1. Be Patient with yourself

This is the most important one! Everyone is different! Which means people will lose weight, gain strength, and become fitter at all different times. Take your time and be consistent and you will get to your goal!


2. Mental health is just as important as physical health!

I never really thought much about mental health until this past year. I always thought I’m a happy person so I’m mentally healthy. Mental health is much more than just being happy. It is about being calm, relaxed, and at ease. I have a hormone imbalance (PCOS) with causes my cortisol levels & stress levels to rise over any little bump that would get in the way. Now that I have that under control I am much more relaxed and can accomplish so much more!


3. Eat Real Food

1st things first, we want to be sure that we are eating real foods as often as we can. I always follow the rule of thumb that if you can recognize the ingredients than your good to go. You want to keep you diet as close natural as possible. Limit the amount of processed food you put into your body



4. Don’t compare your starting point to someone else’s finish line.

With social media so much a part of our daily lives, it is quite easy to see people and want to compare yourself to them… You are not them! You are you! It’s totally ok to use them as motivation but not as comparison!

5. Get Enough Protein

This is very important! Protein is an important building block of bones, muscles, cartilage and skin. Your hair and nails are comprised mostly of protein. Your body uses it to build and repair tissue. Red blood cells contain a protein compound that carries oxygen throughout the body. This helps supply your entire body with the nutrients it needs. About half the dietary protein that you consume each day goes into making enzymes, which aids in digesting food, and making new cells and body chemicals. Protein plays an important role in hormone regulation.


6. Don’t Go It Alone!

Accountability is Key! When you can find someone that has the same goals as you, you are more likely to keep working towards them. You aren’t going to wake up everyday feeling motivated to workout or eat healthy. It helps a lot to have someone else there to push you toward your goals.



7. Eat Your Fruits & Veggies

I am especially guilty of not following this tip. It is a part of my 2019 Resolutions. I love fruits and most veggies. It is just something I don’t remember to keep track of. Some things I have started implementing to make sure I get mine in are adding them to my protein shakes. It is simple. Most of the time the veggies get masked so it’s easy to add some super foods such as spinach. If you are pressed for time, another good way is to use a greens supplement! I use one and absolutely love it!


8. Use Technology to your advantage

Although some people may have negative views on our “dependency” on technology, I love it. Especially when it comes to fitness! You no longer have an excuse to not workout. If you are new to the gym and don’t know where to start there is an app for that. If you don’t have a gym membership and want to workout at home there are apps and YouTube videos for that.


9. Moderation

Moderation is key! I am not about to not enjoy birthday cake, cookies, and hamburgers. If you don’t allow yourself to enjoy treats occasionally your chances of going on an eating binge increases dramatically. I always like to follow the 80-20 rule. Eat clean 80% of the time then the other 20% of the time enjoy your treats!



10. Find an exercise that you enjoy!

There are so many different ways to exercise be sure to find one you enjoy. If you have fun doing it you are way more likely to stick it out! If you have running try zumba or barre! With so many options you can switch it up during the week so that you never get bored and always keep your body guessing!


11. Snack On Nuts

An easy way to make sure your getting in your micronutrients is by snacking on different nuts. Nuts contain iron, calcium, magnesium, omega 3 fats, and fiber.


12. Track Your Calories

I recommend doing this daily. I usually have the same thing for breakfast and lunch so I’ll track it out on Sunday while prepping just to make sure that I am staying within my caloric goals. I like to use the myfitnesspal app to track my calories and exercise.



13. Coffee is Good

Not only is coffee the nectar of Gods but it also has quite a few added benefits to your health. It contains fiber. Lowers your risk for Type 2 Diabetes and Alzheimer’s Disease. Coffee also contains more antioxidants than grape juice, blueberries, raspberries, and oranges.


14. Focus on Gut Health

Just like a car can’t run its best without an oil change, your body cant run well without paying attention to your gut health! Your gut helps your body digest foods. You can aid in your guts health by eating yogurt, taking probiotics, and doing regular detoxes. I have warm lemon water each morning to help start my day with a detox!


15. Mix up your Cardio

There are 2 different types of cardio: Low Intensity Steady State (LISS) & High Intensity Interval Training (HIIT). Some examples of LISS would be walking, getting on the elliptical, and stair stepping. Some example of HIIT would be sprints and circuits. I recommend doing 2 of each weekly to help your body to not plateau.



16. Take Vitamin D if you don’t get enough sun

Did you know that vitamin D is responsible for keeping our bones, teeth and muscles healthy? With many of our jobs keeping us indoors during the day its no shock that most people have a Vitamin D deficiency. At your next checkup be sure to ask your doctor about your Vitamin D levels & if they would recommend a supplement.


17. Sleep

So many people don’t get enough quality sleep so this is a big one! Your body needs a daily recharge. If your cell phone doesn’t work without a charge how do you expect your body to! The average person is supposed to get between 7-9 hours of sleep. My top tip for getting more sleep is setting yourself a bedtime and make it consistent throughout the week. Your body will begin to fall into routine and you will fall asleep faster!


18. Drink Your Water

Although this may seem like a no brainer, So many struggle to get in their daily water. A good rule of thumb for water is take how much you weigh and divide it in half. Thanks how many ounces you should drink daily.

Ex: If you weigh 150 lbs. 150/2= 75

So you would want to drink at least 75 ounces a day.

You can add fruits to your water to give it some added flavor and I always make sure that I always have a water bottle with me when I leave the house.


19. Don’t “Diet”

My final tip is not to diet. When I stopped looking at how and what I was eating as a punishment or a restriction that is when I started to get real results. Always think it is a lifestyle change not a diet. You shouldn’t be restricting anything! The food you put in your body is fuel to make sure your body is working at its absolute best.


Wishing you healthy, happy New Year!

Presley Willey

@CrownFitness_

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