health advice – Yah's Girl

Healthy and YUMMY Teen Breakfast Ideas!

January 19, 20219 Comments

Hey everyone! A while ago, I posted some “healthy” breakfast ideas, however, I realized I only provided “inspiration”, no recipes!! (And honestly, those foods were the “cheat” kind of healthy! *winks*)

So, let’s get creative about breakfast beyond that same old bowl of cereal, with some filling, fun, and fantastic recipes!! 👊

Before we get into the recipes, let’s cover some of the basics – what your body needs in the morning, and how you can get those elements by choosing carefully the foods you eat.

First of all, you need breakfast. (Well, maybe not need it, but … I did research! 🤣) Without it, your metabolism may not start up early enough in the day. If you skip breakfast, not only will you be hungry and low on energy, the lunch at noon will all be converted into fat. 😮 Yep, so grab those plastic containers and meal prep if you must, because breakfast is an essential! (Now, there is a debate on this, so don’t just take my word for it. Go ahead and research it, and plan your day according to what you decide is best for you! 😉)

What you feel like having at breakfast-time really depends on your lifestyle and how you feel. I try to consume an even balance of everything at breakfast (which a mixture of fruits, veggies, eggs, and dairy), have a protein-packed recovery lunch right after my workout, and eat meat and mostly carbs at supper. That’s just what works for me, but everyone should reason through their own schedule in an effort to feel the best they can throughout the day. It totally depends on your lifestyle too – more active people will need more protein to sustain them throughout the day.

I have some general rules for my “diet”…

Enjoy what you eat. Make it satisfy, and make it count.
Don’t measure calories to the decimal. Just flow with estimates.
Never turn down a home-made cookie! 😉 (Haha, I’m such a cookie girl!)

…. in addition to specific rules like …

No processed foods (pasta, store-bought bread and sweets)
Greens every day, y’all! *throws on a cowboy hat*
Eat until 8/10ths full – then stop.
Throughout the day, keep in mind a measure of about 50% carbs, 30% protein, and 20% fat. (Of course, be sure to do your own research on what percentages you use. For some people, it might be overkill, but for me, on some days it’s good to have a rough estimate.)

Now, let’s get into these articles, which are jam-packed with great ideas and recipes for the best breakfast ever! 👏😄

Breakfast for Teenagers (& Athletes): 8 High Protein Ideas | Jill Castle RD

This link contains some super-quick breakfast ideas! Most of them aren’t really recipes – just taking a few ingredients and making a meal out of them!

Healthy breakfast Ideas for your Teen – Mom Junction

Omigoodness y’all! These ideas are so full of variety and honestly – I want try them all!! From quiche to smoothies, there are so many great ideas for delicious breakfasts, most of which are pretty quick!

21 Easy Breakfast Ideas Your Teen Might Actually Like – Raising Teens Today

Oh. My. Cheesepuffs. All of these recipes look SO DELICIOUS and are really easy! If you check out any link look at this one, I’m begging you! There’s variety, sweet and savory, filling and healthy, it’s pretty much a comprehensive list! Make four or more of the recipes on the list and you’ll pretty much have a breakfast banquet! Speaking of which, please see below ….

How to Throw a Stunning Breakfast Banquet – Not So Perfect

Megan’s post is so fun!! I loved the concept of her breakfast banquet!! If you and your family normally eat breakfast together, this is a great reference for a simple yet great-tasting smorgasbord-style breakfast table! Aaah, my mouth waters!!😂

Well, see ya later friends! I hope you try some of these, and that you are now armed and empowered to be able to make your own breakfast everyday … and enjoy it! 😅

Thanks for coming back to the blog! Be sure to subscribe for future content on faith, fitness, lifestyle and more!

Have a great day everyone!

Makayla

What are some of your favorite breakfasts? Should I add any more article links to this post? Let me know in the comments!

I completed the 2020 Challenge!

January 11, 202113 Comments

Hey everyone! Yes, it’s in the title, but I must say it again … I completed the 2020 challenge! 😂

As always, I didn’t regret it! It was pretty fun throughout the whole challenge, and I absolutely reccommend it to all of you fitness buffs! I have officially graduated! 🤣 I wonder if Chloe is going to post a 2021 Challenge …

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My Experience

It’s true that this workout program is a little more intense than the 2019 SHRED. There’s at least one extra workout video per day, sometimes two extra, so it can be difficult, but hey, that’s why they call it a ‘Challenge’!

And this one certainly was a challenge! Overall, it was great as a second step from the 2019 challenge. It included a lot more high-intensity workouts, and it really demanded that I make a concerted effort to set aside time during the day for the workouts. Some of the workouts had weights, but not to worry for those of you who don’t have them (myself included), there are also non-weight alternatives.

One thing I’d like to mention is that it took me three weeks instead of two. I took extra rest days, because of events in my life and schedule that I couldn’t have predicted. I just wanted y’all to remember that it’s okay if you have to take extra rest days because of how you’re feeling or something unexpected that comes up in your schedule. Don’t stress it – the important thing is that you work hard and don’t procrastinate!

Here’s why you should do this workout in particular …

Progress! If you’ve just come down off the 2019 Challenge, or any other challenge, it’s important to ponder whether you want to continue on this specific fitness journey. If so, you need to keep up the habits you developed, otherwise you may slide back into your former state, undoing all the work you’ve done. Taking another big step will set you up for progress.
Specific. There are some ways that simply running lots and throwing around hay bales cannot give you the results you may want. Although some may consider workouts to be “fake work”, (which is true!), this workout allows you to target certain parts of your body for muscle gain. (Note that I did not say weight loss. You can’t target parts of your body for weight (fat) loss, because fat spreads itself out. However, by focusing on exercises for certain parts of the body, and by repeating those exercises consistently, you can increase muscle gain.)
Maintenance! During the winter months, we tend to lead more sedentary lifestyles, so this is a great indoor option to keep you ready (and prepare you!) for activities in the warmer parts of the year, when going outside is more fun, and running games are more feasible! 😉
Training. This challenge provides a pretty good all-around workout for advanced fitness goals. I’m currently working towards a goal of a higher endurance level (for max performance and stamina) and more fullbody toning (which, in my case, I want for volleyball. Volleyball is a great sport because people in any fitness level can play, but it’s really only the skilled ones in top shape who become good players, which is why I want more full-body strength and co-ordination.) But regardless of which sport you play, you can study up on what ways you need to be fit in order to play that sport the best you can, then work on those.

Tips!

Keep yourself accountable. Push yourself. Be your own tough and mean fitness trainer! Don’t give up unless you’re about to pull something. Then, break for all you’re worth! (Keeping consistent and pushing your boundaries gives you the full experience, and it makes the breaks so much better!
Keep a positive attitude about the exercises. Try not to “hate” a certain exercise … ironically, if you dislike it, it’s probably the one you need to do the most! So challenge yourself to do more and go further.
Drink water! Actually, better yet, buy yourself an absolutely gorgous and chic water bottle (for the girls!) and a totally sleek and cool hydroflask (for the guys!) The reasoning is that you’ll drink more often (and why not feel like a boss every time you do, am I right?) 😉

Well, bye everyone! I really hope y’all are all doing well! Let’s talk in the comments about fitness, faith, and falafels! (Or not …) Anyway!

Makayla

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I’m starting the Chloe Ting 2020 SHRED Workout!

December 25, 20206 Comments

Hey y’all awesome people! I know some of you are doing the Chloe Ting 2019 challenge, so thanks for joining me! I’ve finished, and boy, was it a ride! (Click here to see my recap!)

I’ve been resting for the last few days, and I’ve decided to go officially crazy and start the 2020 SHRED! (I know, I know, I’m pushing it, for a beginner! Bring on the 🔥PRESSURE🔥 and keep me accountable!!)

I’ve passed the first rest day, and I’m now on Day #5. Directly related to the workout, I feel pretty good all over. In almost every Workout video, the exercises seem to really focus on the legs and gluteus muscle in particular. It’s important to end each workout with some deep leg stretches, or you will ache the next day! So, do yourself a favor, and don’t forget to do the optional cool-down at the end.

Compared to the 2019 SHRED, more of these workouts are standing ones, which are fun! Make sure you’re wearing runners, or you might slip or twist your ankle. I’m greatly enjoying the lack of up-and-down-planks (😂), and the abundance of combo workouts! I’m more breathless doing these workouts but hey – what’s life without doing hard things?

For this specific challenge, here are some tips to have fun, stay loose, and give you your best chance of success!

Begin to eat more healthily. Learn to average the correct diet percentages of protein, carbs and fat. Some people start with 20% protein, 50% carbs, and 30% fat, but depending on your activity level you can play with it a bit. This will enable you to gauge what you personally want and need, and which foods are good for your lifestyle. See this article for details.
Stretch every day! Focus on those areas that were the hardest to hold in place/keep going with during your workout.
Rub peppermint essential oil on your limbs and joints to help with flexibility. Breathing in peppermint can also assist in clearing your airway and help with blood flow.
As always, pay close attention to the form. I know it can be hard to determine whether you’re arching your back or not, or whether you’re going deep enough into the stretch, but for any questions you may have, be sure to do some research. You may find a video that explains it in more detail.
Be kind to yourself and your body! Don’t force yourself to finish a workout that will hurt you in the end. I literally, just today, fell really hard on my tailbone, and was unable to finish the Day #5 workouts!😱 But you know what? It’s okay! I did half of it already. Sometimes, you have to know when it’s merely mental block keeping you from finishing your workout, or something more serious, like an injury. I’m hoping that hot water, some essential oils, and tonight’s rest will fix me up enough to get back at it tomorrow.

Thanks for coming back to the blog! Be sure to subscribe for future content on faith, fitness, lifestyle and more!

Have a great day everyone!

Makayla

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