To set a goal and focus is difficult to master. By “pure focus” I mean the ability to focus on the attainment of your goal.

Nothing gets in the way.

~No doubt 

~No outside obstacles 

~No fear

~No procrastination 

To be focus can be really difficult to attain. Particularly if you are plagued with doubts and fears.

 How do you achieve the goals you’ve set for yourself?

 ~Be Single Minded:

Nothing else is as important as attaining to your goal – nothing.

~Play Dumb

Pretend that it’s easy to get to that goal. It’s a total no brainer. Wipe away from your mind all of the doubts and fears. Just erase the information, true or false, from your mind. Replace it with the idea that you are of course going to get it done. There’s no question in your mind.

~Be Selfish

In this case, this is your dream, your goal, and therefore it deserves to take priority in your life. No, I’m not suggesting you stop going to work, feeding your kids or walking your dog. However, I am suggesting you put your goals in front of watching television, talking on the phone and even in front of some of your social activities.

You want to get it done. Your friends and family will understand if you skip an outing from time to time to focus on your dreams. Your coworkers will understand if you skip going out to lunch with them for the next month or two so you can work on your goal. (You’d certainly understand if they were actively pursuing their dreams, right?)

Put your dreams and goals first.

Focus isn’t easy but I can practically guarantee if you’re able to find it and apply it to your goals, you will achieve success.

#focus #determination #goals #strength #nofear #getitdone

~MariposaFit 

1) You are training too long – Keep your workout intense but do not workout more than an hour each time. After 45 minutes of intensive training, your cortisol level will increase. This hormone is known to destroy muscle cells.

2) You do not change your workout routine – You must change your workout routine every 6-8 weeks. Your muscles adapt to your routine and stops growing.

3) You do not eat sufficient protein –  For bigger muscles, you must eat MORE protein. Protein is the building block for your muscles. It is recommended that you need 1 gram of protein per pound of your body weight equivalent. If not enough protein is consumed with your normal diet, do supplement with protein shakes if is necessary.

4) You are training too hard – Every time when you train your muscles intensely, you are actually breaking down your muscles. So your muscles need to recover from the damages you inflicted on them. So train each muscle group only once or at most twice a week.

5) You are sleeping too little – You need to sleep more for good muscle growth. Nap time? Perfect! Your muscles grow when you sleep. So sleep more than 8 hours a day and watch those muscles growing fast.

6) You are abusing alcohol – Alcohol is known to break down muscle mass plus many other body destruction ability.

7) You do not progressively overload your muscles – You MUST increase your reps or weight every time you next train a particular muscle group. Otherwise, your muscles won’t grow.

#growmuscles #rest #changingrutine #eat #trainhard #FitFluential

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~MariposaFIt

I was pregnant twice, and like most women we want to ensure the good health of both myself and the baby I was carrying. Pre-natal exercising, I found that it was beneficial while I was pregnant for a number of reasons. Indeed, those who exercise while pregnant enjoy many advantages over their non-exercising counterparts. I did swimming 4 times a week, weight lifting often, power walking and light jogging.

The good news for expectant mothers who double at the gym rats, low to moderate intensity weight training by pregnant women is safe and beneficial. While putting twice a week, it will increase their strength, and while you might feel instances of headache, pelvic pain and dizziness (it happens), there should be not a single musculoskeletal injury if is a proper perform of exercising. Pregnant women who power walk, jog, or do other mild cardio at least 3 times a week, scientist have found the babies born to such mothers had healthier hearts than other infants a full month after delivery.

But that’s not all what pregnant women up this days can do, there are many attempting CrossFit. These women have already started training prior being pregnant, so do not just go and try CrossFit if you haven’t before while you are pregnant!

Some have been doing CrossFit up until the day before they had their babies.  Just scaled things and take it a bit easy. If you’re used to crossfitting then it shouldn’t be an issue. The info I found generally said that you should try and make it so that you can still talk while working out to ensure the baby’s getting enough oxygen. Avoid things like handstands, fast burpees, box jumps or anything else where you could fall on your belly. If they come up, do the modified version by stepping up/down rather than jumping around a ton.

It impacts your clean and snatches a bit since you have to go around your belly. But use some reasonable weights that you don’t need to worry about dropping.

Your feet have a tendency to hurt towards the end so try and keep the running down to a minimum and/or row instead. If you are a current in CF before you got pregnant and thinking to do it, ➤ always ask what to expect to your coach. I say keep up your routine. Except…you may want to give yourself an extra day off and only train a few days a week. Rest is super important. As long as you are eating enough to support your activity level, you really should have no problems.

❤ Pregnant woman don’t eat just for two; they can train for two, too.

➠ Benefits:

♥ Fewer problems experienced during childbirth

 ♥ Enhanced post natal recovery

♥ Lower incidence of backaches and less severe headaches

♥ Enhanced body image

 ♥ 

Feelings of wellbeing and happiness, and a positive self image

♥ Better circulation of blood to the extremities

♥ Greater muscle strength and coordination, which helps with adjusting to increased bodyweight and changes in balance.

 ♥ Pregnancy-related constipation avoidance

♥ Increased energy levels

♥ Increased flexibility

 ♥ Increased aerobic capacity

#pregnantandpumping #fitmomtobe #healthy #exercising #FitFluential

~MariposaFit 

Some say that the best healing foods are health food supplements. Others say that it’s all about organically-grown expensive fruits and vegetables. The truth is that the best natural healing foods are a lot easier to get than you think.

Let’s Go Back To The Basics

Seems like everything about health foods is extravagantly priced. Whether it is a simple apple or organic gree tea, the price of “natural” foods is going through the roof. So does that mean that the top 5 natural healing foods are all expensive items? Absolutely not! In fact, some of the most effective healing foods are not only common, they hardly cost anything at all.

But first, let’s see what healing foods are. One thing you will notice is that they are all-natural. They aren’t prepared foods or chemically-based of any kind, also these are foods you already know about- what you probably didn’t know is why they are so good for you. 

Yogurt: Duh! You knew this one was coming. Yogurt has been recommended by nutritionists for many years now, especially because it is made using ‘friendly’ bacteria, which are known to strengthen the body against disease. Yogurt has recently been shown to be very powerful in warding off attacks of pneumonia. Make sure it is ‘active’ or ‘live’ cultured yogurt.

Cabbage: I have been digging in Cabbage for a while, I called “My cabagge fever” and got my boyfriend hooked in big time. Cabbage tends to get a bad rap because many people don’t like the vegetable, unless it’s prepared as cole-slaw. But cabbage has a super-ingredient that has been proven to fight cancer. In fact, women who eat cabbage four times a week are 74% less likely to develop breast cancer ➡ Feeling the “fever” coming?

Whole Grains: Of course! They’ve been shown to help combat conditions like diabetes, heart disease and even cancer. Nutritionists advise having at least three servings of whole grains per day.

Cherries: Yeah! For real! Many people don’t even consider cherries as health food because they are such a treat to eat. What makes them even better is that they have been proven to be effective in treating arthritis and gout because of their anti-oxidant properties. Cherries are also known to have powerful anti-inflammatory properties.

Beans: Beans are at the top of the list of natural healing foods. This is another vegetable that is not only very underrated, but people tend to avoid it as well. Beans provide a lethal combination of minerals, protein and roughage for a healthy diet. In terms of healing properties, beans have been proven to prevent colon cancer, lower blood pressure, reduce cholesterol levels and even reduce the risk of heart disease.

#healingfoods #foodcantlivewithout #smartchoices #healthyeats #FitFluential Did you like this post? Check for more at my Facebook page www.facebook.com/mariposafit

~MariposaFit

Let’s start with Chia seeds

➻ A single serving of this Mayan seeds has more omega 3-fatty acids than flax, along with protein, fiber, antioxidants and minerals like Calcium and Zinc.

Eggs

➻ An inexpensive source of high quality protein ( about 6 grams per egg )providing nutrients like lutein, zeaxanthin and choline.)

Tea

➻ Teas can be also great for cooking with their aromas and flavors, pick a smoky tea like “Lapsang souchong” as the base for marinade a chicken breast. Or pick a berry tea to make any rice or quinoa. Tea is high is flavonids, an antioxidant that has been shown to help protect multiples cancer as well as heart disease.

Black Garlic

➻ Fermented at high temperatures to make it sweet and chewy.  Unlike the regular garlic, it doesn’t have a pungent odor and is less likely to give you bad breath. Strong in antioxidants, selenium and probiotics due the fermentation process.

Green Coffee extract

➻ Coffee without the bitter flavor? Sounds great! Green-coffee-bean-extract is made from unroasted beans. It has high levels of chlorogenic acids, powerful antioxidant compounds that disappear  when is roasted. Chlorogenic has been linked with weight loss and lower risk of type 2 diabetes. This green been is slightly sweet, so it can be blended with fruits drinks for a caffeine punch.

Meatless Protein

 Pea Protein

     Hemp Protein

➻ There is an increased amount of people eating less meat, that’s opening the market for new protein sources. Proteins derived from brown rice, hemp and peas are very well known now and showing up more as ingredients in shakes and protein bars.

Dried Seaweed

➻ Dried seaweed is used typically to wrap sushi and to flavor some Japanese dishes. This green seaweed is full of heart-healthy compounds, like antioxidants, potassium, Vitamin A and B. It has a sweet, nutty flavor and a crunchy texture. It’s a great low calories snack, with only 10 calories for a single two – ounce sheet. I eat it as potato chips, really good snack!

Peruvian Cuisine

➻ I grew up close to Peru, I’m actually from Chile, but my home-town is right in the border with Peru (Tacna) and their food is out of this world!! My ❤ boyfriend and I love “Ceviche”. We found a local restaurant called “Imperio Del Inca” and we get the same dish every time  we have diner there.  Peru has a large japanese community ( because of a wave of immigration in the late 1800′s) and they think raw seafood, ginger and red sweet pepper and the amazing clean-pure flavor, can still be tasted and felt in the country’s brand of Latin cuisine. Look for seafood marinated in citrus and spice and “Tiraditos”, which is marinated in citrus as well, hot peppers and ginger. My favorite ingredient used in Peru is “aji amarillo paste”. Which is made from a mild and fruity yellow chile. You can use this paste in pretty much any other dish you like.

Fermented Products

 Natto

   Kimchi

 Miso

➻ Probiotics, aka “good” bacteria. They help us to digest foods, control inflammations, battle heart disease and much more. Yogurt is our first thought as the classic source of probiotics but there is less obvious possibilities like, fermented Miso, Tempeh, Kimchi, Sauerkraut and Natto. All rich sources with high levels of food enzymes. I look for Natto for example, tasty traditional Japanese food made from fermented soybeans. Use it on quinoas, soups or as a condiment on your veggies. Great source of protein, vitamin K and an enzyme called “nattokinase”, which is used to prevent harmful blood clotting.

Papaya, Pineapple & Grapefruit

For a healthy digestion, best choice. Enzymes break foods into block of molecules than can be used to fuel the body. Simple as that. These fruits are great sources of enzymes. Easy to find and snack on them.

Oatmeal

➻ Oatmeal is high water soluble fiber content stabilizes blood sugar levels and helps clear cholesterol from the body. I don’t use it only for breakfast, I use it also as dishes with herbs and cheese (ricotta, parmesan, cheddar, etc) mixed with extra virgen olive oil and black salt, some veggies in it, like squash or scallions, even on eggs with garlic!

Mediterranean Cuisine

The Mediterranean diet has potential health benefits. This Nordic cuisine, is delicious and good for you. It emphasizes omega-3-rich salmon, antioxidant berries like lingonberries and blueberries, beets and onions and disease-fighting herbs like dill, parsley, cinnamon and cardamon. Also is base on grains like oatmeal, rye and barley which are all linked to lower heart disease risk.

Farro

➻ Fiber Fix: A cup of farro has about 8 grams of cholesterol-lowering fiber. That’s four times as much as white rich; brown rice weighs in at around 5 grams. Chill Pill: Whole grains like farro are full of minerals, including magnesium, which may relieve tension and menstrual cramps, and last, Smart Carb:  Farro’s complex carbs break down slowly, keeping your energy level stable. The grain also has cyanogenic glucosides, a type of carb that may boost the immune system.

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#bestfoods #smarthealthyfoods #eatclean #fitfluential

~MariposaFit

I received a free package from Kona Kase to review in April with a warm hand-write note and I LOVED it! Isn’t the note itself really cool? 

I was quite impressed with the quality and variety of the box contents. Many of the snacks are organic, fair trade, and whole-food. This box service it happens to be my favorite of all the subscription services that I have tried and reviewed and had familiar brands, like Kind, Rick Orchards, and some new and interesting finds, like Journal, Zing and TracHealth Chia+Superfood. I actually enjoyed every bite and everything was tasty! 

Many of these samples are vegan, organic and non GMO products –Perfect! I received their box PACKED with awesome tastiness. Looking for some new sports performance snacks to break your same-old bar boredom? Check out Kona Kase, one of the newest snack subscription boxes designed specifically to fitness enthusiasts and athletes.  

Monday morning when the Kona Kase box arrived, just on my way out to work, I grabbed it and took it with me. After I was done teaching a dance class, I was starving! I dig in the Kona Kase treat box and picked this delicious “Brown Sugar & Rosemary Cashews”. To-Die-For! 

Kona Kase was developed by two athletes – John and Taylor – who were tired of eating the same old, same old, and wanted to find fun, new, healthy nutrition to athletes all over the world. They send you this box loaded with surprising new treats and great notes with inspired messages like this:

Last night I was looking forward for a treat before bed time…one of those nights your tooth have NO power or will to say not to chocolate! But this one was so worth it and healthy: Suncups – Nut Free, Gluten Free AND organic produced using cacao from Rainforest Alliance Certified Farms…This was the bomb! This was my perfect treat.

I have gone almost all my Kona Kase samples and I have enjoyed everything so far. The samples are also FULL size, thats a plus. This is what I have left…I will make sure I go slow through them…until my next Kona Kase box!

A growing number of gourmet restaurants and foodies see a solution to this unlikely source — duck fat. They consider it a healthy alternative to frying foods in pork fat, beef fat or even butter. Duck fat is high in beneficial unsaturated fats, and its chemical composition is closer to olive oil than to butter, they say. Duck fat, seems to be a good fat, Good fat includes monounsaturated and polyunsaturated fats, and bad fats include saturated.  So consider ordering that duck confit next time you go out for a fancy dinner. As you can see from this breakdown of one tablespoon (15 mL), duck fat ranks between butter and olive oil.

~This is something I can definitely will use “occasionally”…food taste terrific!~

Duck fat contains 35.7% saturates, 50.5% monounsaturates (high in linoleic acid) and 13.7% polyunsaturated fats. (which contains Omega-6 and Omega-3 essential oils). This compares to olive oil which is: 75% monounsaturated fat (mostly oleic acid) 13% saturated fat and 10% Omega-6 linoleic acid and 2% Omega-3 linoleic acid. 

~Plus, it’s delicious. I love it! It has a deep, rich flavor that coats the palate.~

⟶ BUT ← some experts say health claims about the fat are overstated. Though duck fat is among the healthiest of animal fats, it’s still a significant source of saturated fats. It may be a peg closer to olive oil, but it’s still miles away.

 ➤ Active Ingredients: Fatty Acids and Phytosterol

➤ Muscle-Building Benefits: Helps balance the unwanted side effects of testosterone boosting supplements, reducing dihydrotestosterone and helping mitigate prostate enlargement.

        “Serenoa Repens”

Coming from the green, leafy Serenoa repens, the Saw Palmetto Extract is one of the most well-known supplements. Originating in the tropical regions of the south east United States, the American Indians and settlers alike were aware of Saw Palmetto’s medical benefits for urinary disorders, prostates, and general health. Today, we are even more aware of the many benefits that the Saw Palmetto Extract has to offer.

 ➤ Saw palmetto is a plant. Its ripe fruit is used to make medicine and is best known for its use in decreasing symptoms of an enlarged prostate (benign prostatic hypertrophy, BPH). Is also used for treating certain types of prostate infections and sometimes used, in combination with other herbs, to treat prostate cancer.

Some people use saw palmetto for colds and coughs, sore throat, asthma, chronic bronchitis, chronic pelvic pain syndrome, and migraine headache. It is also used to increase urine flow (as a diuretic), to promote relaxation (as a sedative), and to enhance sexual drive (as an aphrodisiac).

~ Saw palmetto doesn’t shrink the overall size of the prostate, but it seems to shrink the inner lining that puts pressure on the tubes that carry urine.~

➤ Saw Palmetto is not only useful for prostate disorders, however. Many athletes and weightlifters find that Saw Palmetto Extract is effective for improving testosterone levels and muscle mass. 

★  What is Saw Palmetto extract?

Saw Palmetto comes from the green, fan-like plant Serenoa repens of the southeast US region. In the Florida peninsula, where is simply called the “Palmetto”, some of the thick, rugged trunks have been living over 500 years! The berries of the Saw Palmetto contain fatty acids and many nutrients. These berries are where we recieve the Saw Palmetto Extract from.  

How does it work?

When Saw Palmetto is introduced into the body it effects male hormones. Normally, “good” testosterone converts into Dihydrotestosterone (DHT). Although DHT is crucial during male developement through adolscence, later in life DHT contributes to male balding. Extra DHT collects in the prostates, causing urinary disorders and even prostate cancer.

Saw Palmetto inhibits “good testosterone” from converting into DHT. This higher number of healthy testosterone is how Saw Palmetto contributes to better workouts and libido. It also helps treat prostate disorders because it prevents any unneccesary DHT from pooling up in the prostates. 

★ Who can benefit from Saw Palmetto supplement?

As men and women mature from middle-age to senior, many will begin to suffer the effects of poor urinary tract health. Passing age 60, the likelihood of suffering a urinary infection increases drastically. A Saw Palmetto supplement taken regularly can prevent urinary tract problems from arising or can help to treat an existing issue.

Saw Palmetto Extract can preserve prostate health for men; it can help with urinary infections and menstrual problems for women. Weightlifters and athletes can also see great benefits from taking a Saw Palmetto supplement. By increasing good testosterone levels, Saw Palmetto helps boost workout endurance and muscle mass. 

Saw palmetto has no known drug interactions, and reported side effects are minor and rare. However. Life Extension suggests a daily dose of 160 mg of saw palmetto for women and 160-320 mg for men. Before taking saw palmetto, ~tell and ask your doctor~ if you: are pregnant or breastfeeding, have a hormone-sensitive cancer, like breast or prostate cancer, are using hormone-related drugs such as testosterone and estrogen replacements, are using Warfarin (Coumadin(R)).

#sawplametto #endurance #musclemass #goodtestosterone #prostate #libido #fitfluential

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~MariposaFit

We all have been there at some point. The good news about binging is that no matter how disgusting and bloated you feel immediately afterward, the damage can be undone. In fact can be erased easily. Just like eating 500 grams of quality protein in one sitting won’t make muscles suddenly sprout all over your body, devouring a box of donuts doesn’t mean you’re sentenced to 12 months of “fatness”.

~”A party is just one meal in time and your physique wasn’t build in a day, and it won’t be destroyed in ONE neither”~.

There is two kinds of binges:

The planned binge and the surprised binge.

The planned binge is when you and your friend or significant one, decided to hit on Friday night a Brazilian steakhouse and the 2 of you eat a whole cow along with desserts and cocktails.

The surprised binge is when you show up hungry to a corporate event to find that they hired Paula Deen Frying tones of chickens, making pot pies, and on.  You weren’t planning on eating all that heavy food but seriously, when is Paula Deen planning to cook only for you again? There are a few moves you can make.  

1. Don’t starve yourself, eat instead: 

Fasting after a binge will only make you severely hungry, which can easily lead to another binge, lowering your self-esteem. When you’re hungry again, eat. If you binged at night, start fresh by giving yourself a healthy breakfast. Stick to clean, whole foods (sugar free if you can) and drink lots of water. Lots of veggies and lean protein works best for me. You can’t change the past, but you can prepare for your present and future by feeding yourself whole, healthy foods to prevent a future binge.

2. Detox:

To help your body detox, drink lots of water and fresh fruit and vegetable juices, coupled with rest and exercise, will help flush all the salt, oil and alcohol out of the body. Take a bath or shower after a walk. Make your own bath salts with Epsom salts and essential oils; soaking in them will help you feel better both mentally and physically. Make yourself a large pot of Celestial Seasonings’ Tummy Mint tea mixed with some fresh sliced ginger. It soothes digestion. That and a good book-movie or a phone call with a friend will boost spirits and helps to move from regret.

3. Stick to your normal workout routine:

You may be tempted to overcompensate for your weekend binge with lots of extra physical activity, but all you need to do is stick to your standard plan. Planning too much extra exercise in your busy week could leave you feeling stressed out or dealing with an injury that will put you out of workout commission for an extended period of time.

4. FORGET the scale!:

If you were busy chowing down all weekend, I’ll save you the heartache. Chances are your weight is going to be a little inflated. But the number you see is not showing an increase in body fat over a two-day period. After a bad binge, water retention is often brought on by the excess of salt you enjoyed all weekend long. Checking out the scale is only going to make you get in your head, and what you need to focus on is moving forward.

5. Stop with guilt and get back on track!:

Everyone needs to indulge now and again. There’s absolutely no reason to beat yourself up over whatever went down over the weekend. The only thing we can change is the present, so taking the healthy steps to get you back on track right now is the best thing you can do for your body. The extra stress will only hinder your mission. When you slip up with a sugar binge, you usually have terrible sugar cravings for the next 3 or 4 days. If you are trying to get back on track, do what you need to do to support yourself through the sugar cravings. Outside support is often crucial. Ask your best friend or significant, “I slipped up and had some granola last night or way too many candies! Can you help me by hiding it again and encouraging me over the next few days? I’ll be craving sugar and could use some extra help”. I’d also go back to grounding on getting back to sugar abstinence:  I wouldn’t wait too long.  As more time passes, you’ll retrain your sugar habit, the brain will want its sugar hit, and it will be harder to go back to not eating it. 

“Best guilty-face!”

The BINGE vs. The CHEAT MEAL:

   ”Failed Cheat Meal”

Binging is to chalk up the food orgy. But a cheat meal is a very different and more civilized animal than the binge.

First, only those on seriously restrictive diets are allowed to cheat meals. If you are eating to gain mass or to maintain your current size, then you really shouldn’t be using them.

~”Cheat meals are a strategic tool to periodically rev metabolism up, refill glycogen stores and stave off catabolism”.~

Cheat meals are NOT stuffing sessions. Cheat meals are designed to give the person something to look forward to and a way to don’t feel deprivation.

Whatever reason you had to binge, getting honest with your feelings attached to food can help you cut down on stress eating. That’s it!

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#binging #recovery #detoxing #smartchoices #eatright #donteatmoreeatright #cheatmeal #regret #FitFluential

~MariposaFit

 There are a few important and interesting things you should know about surf food. Before, during and after surfing. You should adapt a meal or snack to the level of physical effort you are about to undertake.  

“Augusto-Chile”

Ten Tips

1. This is a big one…ready? Drink a lot of water! 

2. Chew More Thoroughly

3. Think of Food as Fuel for Your Body

4. Drink Green Tea & Yerba Mate

5. Eat Raw Honey

6. Drink a Smoothie Once a Day

7. Eat Early and Often

8. Easy on the Alcohol

9.Eat the Best Fruits

10. Eat the Best Vegetables

So, if you have eaten the last meal three hours ago, it’s better to boost your body with something that will support paddling, standing up and carving. Avoid hot or too cold liquids and snacks. Never drink alcohol before a sports activity. Bananas and water are excellent to fight cramps.

Surfers don’t usually eat or drink while riding waves. It’s not like in athletics where you can carry a candy bar in your pocket. There are special underwater bags for food and liquids, but we know it isn’t easy to carry them.

If you’re planning to surf for three consecutive hours, why don’t you stop after each hour for a light refueling meal? Remember, drinking water is never too much. Carbohydrates – that is glycogen – are very important for your muscles and liver. They help to maintain normal blood glucose levels, enhancing both physical and mental performance.

Surfers should recover their bodies after surfing by picking food rich in carbohydrates, protein and salt. If you’ve just been surfing for three hours you might have consumed 30-60 grams of carbohydrates per hour, so it’s time to refuel your engine.

~”Surf Food – The Ultimate Surfers Cookbook” is a collection of recipes from the world’s best surfers, featuring mouthwatering dishes to keep you both entertained and well fed. ~

“Marcela-Chile”

Here are a few tips for surfers made by: Sports Dietitians Australia (SDA)

➺  What to EAT and DRINK before surfing:

Breakfast cereal, reduced fat milk and fruit
Porridge, reduced fat milk, fruit juice
Toasted muffins or crumpets, honey/jam/syrup
Toast with honey/jam/marmalade/vegemite
Baked beans on toast
Low fat creamed rice, tinned fruit
Pasta topped with low fat tomato based sauce
Jacket potato, creamed corn
Low fat cereal bar/muesli bar/sports bar, banana
Roll or sandwich with banana and honey
Fresh fruit salad, low fat yoghurt or low fat dairy dessert 
Smoothie with reduced fat milk, low fat yoghurt, any fruit
Soy smoothies with a soy drink, blended fruit

➺  What to EAT and DRINK during a three-hour surfing session

1/2 litre of sports drink 
300 ml of cola drink 
1 sports bars 
1.5 cereal bars 
1 sports gel 
1, 5 small or 1 large banana 
45 g jelly babies or jelly beans 
0.5 round jam sandwiches (thick sliced bread) and 1 tablespoon jam 
Liquid meal supplement (2.5 scoops in water)

➺  What to EAT and DRINK after surfing:

Carbohydrate-focused:
Sports drinks
Fruit juice or soft drink
Banana sandwich Fresh fruit, canned fruit
Sweet muffins Breakfast bar, muesli bar
Sports bar

☞ Carbohydrate + protein focused:
Fruit smoothie (low-fat milk, banana, yoghurt)
Liquid meal supplement
Breakfast cereal, milk and fruit Sandwich or roll including meat/cheese/chicken in filling
Baked potato, baked beans, grated cheese

☞  ”Get ENOUGH calories to surf!”

                                                                                                “Lala/MariposaFit-Chile”

#foodsforsurfing #surf #Chile #Ocean #carbs #fuel #pictures #smartrightfood #FitFluential

Do you have any pictures of yourself or family surfing? Send me some to share and post them! at mariposafit@gmail.com 

~MariposaFit

“Paola Melus-Chile”

              “Franco-Chile”