Category Archives for "nutrition"
At Studio Fitness we’re often asked, I really want to lose body fat from my...
- Love handles
...How do I do that?
Below I’ll outline a way to reduce each of these:
>>> Create a calorie deficit in your diet <<<
That’s it. Is it the full answer to all your questions? NO!
...And that's exactly the point. If you look to answer every question or solve for the complete picture at the start and all at once you know what you achieve?
Actually you do achieve one thing PARALYSIS!
>>> Information Overload
And on and on. You get overwhelmed by EVERYTHING and the mind does what it has been trained to do...
Shut down and provide you with your basic needs:
When clients start with me many have experienced (Some over and over again) self sabotaging behavior.
Knowing is not equal to doing. Seems obvious right? That is why it can have such a huge negative impact on your success. But that primal part of your brian never sleeps. It is always there to act and overreact.
How do you overcome? YOU MOVE! EVERY DAY!!!
And how do you do that effectively? Be part of a group that will:
Structure your success
Make it fun
Kick you in the butt when you need it
Commit to yourself. Commit to being in a vastly better place physically and emotionally in a month than you are today.
Don't wait invest in yourself. Grab one of the available spots in our next 28 Day Transformation Challenge.
By downloading this Tip Sheet you have taken a significant step to improve your health & fitness. We are going to reward you for that positive action.
CLICK HERE in the next 3 Days and take advantage of your 1-Week $1 Test Drive of Studio Fitness with unlimited access to our amazing Small Group Personal Training Program.
All you need to do is take action and contact us, show up, & follow my instructions. The results of a stronger, faster, & more fit you will follow.
IF YOU FOLLOW MY INSTRUCTIONS I GUARANTEE YOU’LL GET RESULTS!
We look forward to seeing you,
Changing bad habits is not easy. If it were, we would all be perfect right. Are you perfect? I know I’m not even close. But I strive everyday, not for perfection but improvement. You know what? That’s really the answer. Improvement. A constant desire to enrich our minds and bodies. This may sound a bit clique but health and fitness is not a destination it is a path. Here are some tips that successful people use to lose weight and feel great. Try them out and continually strive for improvement.
SUCCESS TIP NO. 1: DRINK 8‐10 GLASSES OF WATER EACH DAY
Okay, for many people this is a big problem. Water doesn’t taste all that great generally because water doesn’t really “taste” like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water.
To begin with, you should drink a glass of water in the morning first thing, before you eat. Your body is dehydrated from your long nights sleep. If you can drink this first glass cold. That lower temperature can be a nice little kick start to your metabolism. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses? You can also add a few drops of lemon or lime to your water – but no sugar or sweetener! Ice also helps. Check out flavored waters on the market, too. Just keep an eye out for additives.
SUCCESS TIP NO. 2: EAT BREAKFAST
Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning – do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, “Your metabolism slows while you sleep, and it doesn’t rev back up until you eat again.”
Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the “bread” group if you skip breakfast.
You can always keep a couple of hard‐boiled eggs in the fridge or some high‐fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.
SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY
This can be one of the hardest adjustments to make. After all, you are busy! You already have a “full‐plate”. When do you have time to worry about filling your plate with more frequent meals?
Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad‐carb intake by making sure that your snacks are planned and occur regularly throughout the day.
Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals.
SUCCESS TIP NO. 4: AVOID WHITE FOODS
This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn ‐ just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high‐carb snack.
Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes.
These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits.
SUCCESS TIP NO. 5: EAT YOUR VEGGIES
It is so easy to use a low‐carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet.
If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks.
Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies.
SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE
While more and more restaurants are offering low‐carb friendly menu items, many of them are still not ideal low‐carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible.
If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods.
Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments.
It will also be easier to maintain your diet with your own favorite fresh food selections on hand.
SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS
Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later.
For instance, you can pre‐slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later.
Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work.
SUCCESS TIP NO. 8: EAT SOME PROTEIN AT EACH MEAL & AS A SNACK
In addition to everything that’s been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, “Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them.” Just think – eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese?
Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks.
SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK
This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.
Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.
SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD
You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don’t get in the habit of eating while standing or eating quickly. Sit down and chew.
Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.
SUCCESS TIP NO. 11: EAT YOUR LARGER MEALS EARLY AND SMALLER
You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner.
Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.
SUCCESS TIP NO. 12: CONSIDER EATING SALMON OR MACKEREL FOR
Yes this may seem odd, but it is one way to work in Omega‐3 fatty acids that are good for you and add some variety to your daily diet. After a few months you may tire of eating eggs and bacon for breakfast. Substituting fish will give you the protein and healthy fish oils you need. You can try canned salmon or mackerel in croquettes for a healthier sausage substitute.
Or you could simply eat cold leftover salmon the next morning with dill sauce.
SUCCESS TIP NO. 13: USE LETTUCE LEAVES INSTEAD OF BREAD
This tip can seem a bit odd at first but if you try it you will probably grow to love it. Instead of eating breads and buns with your sandwiches and hamburgers, why not try leaves of lettuce?
You can make a double cheeseburger with onions, pickles and tomato wrapped in a whole lettuce leaf. Or you can make tasty wrap sandwiches with lettuce instead of tortilla and bread.
This will help increase your good carb and fiber intake while giving you more variety in your diet.
You may not consider your diet extreme but that doesn’t mean there isn’t an extreme affect on your body and health. If you eat the typical American diet, more often referred to as the S.A.D (Standard American Diet), it may be hard to understand why your eating habits are causing your health issues and discomfort. After all, isn’t this what everyone else is eating too?
Sure, it is, but it’s making everyone else sick too.
Your body draws energy from the things that you feed it, and what you eat can have a large impact on your health, changing it in profound ways. If you feed it with optimal foods and vitamins, it will function at its best; however, if you choose to feed yourself poorly, your body will have no option but to perform poorly as well. When your body is functioning poorly, it makes you feel unhealthy and you often get sick.
It is no longer just Americans being affected by this diet.
As Western Influences begin to spread across other parts of the world, our diet is carried with them. As they do, a once robust and healthy population will begin to experience the same illness and sick feelings that Americans are known to possess. In fact, the more other cultures adopt a Standard American Diet over a traditional diet, the sicklier they become.
Dr. John McDougall, the author of “The McDougall Plan”, has first-hand experiences from when he began his medicine practice in Hawaii. He initially noticed that the first and second generation Asian Americans were slimmer and healthier than those he saw afflicted with Western Diseases. Once these people began adapting to American eating habits however, they quickly began to suffer from chronic ailments that are now quite commonplace like heart disease, obesity and diabetes.
What is the S.A.D. Diet?
The Standard American Diet is characterized by the following factors:
High in unhealthy fats
High in saturated and hydrogenated fats
Low in Fiber
High in animal fats
High in processed foods
High in refined flours
High in refined sugars
Low in complex carbs and whole grains
Low in plant-based foods
These items show up in a diet as cereals, processed meats, pastas, packaged and processed foods, dessert foods like cakes and cookies, fried foods, fast foods and dairy foods. The reason this diet is even called “standard” at all, is that it’s what everyone eats, not because it’s the standard, or healthy. If you don’t eat this way, people probably think you’re crazy and often call you a “health nut.”
What are the consequences of eating the typical American Diet?
You might be interested to learn that the effects of eating the S.A.D. are often the same conditions that we frequently associate with ‘normal’ aging. Due to a poor diet, patients often present with symptoms of heart disease, cancers, obesity, high blood pressure, diabetes, brain-fog, headaches, low energy, gas, bloating, constipation, diarrhea, Alzheimer’s disease and even Dementia.
If you are like most, you may not have even considered that many of these issues may have a cause aside from aging. Similarly, you may not know that in most cases, these problems can be prevented.
The Answer? If you can, detox your body, feed it what it needs and continue to exercise regularly, you can achieve optimal health for your body.
What is Detoxing?
After so many years of putting toxic foods into your body, it’s important to know that you have the ability to clean your system of these impurities, decreasing the inflammation and stress that ensue as a result. Of course, toxins don’t come only from the food that we eat; we also breathe them in and rub them onto our skin when we use personal products with harsh chemicals.
The good news is that through a proper detoxification, you can lighten your toxicity within your body and remove yourself from the attack that you’re constantly under. This can be done naturally without the use of harsh medicines, which can further stress your body.
The Studio Fitness 21 Day Detox Challenge is a really great way to start cleansing your body and remove toxins from within. By removing the impurities in your body and replacing them with life-sustaining nutrients, you can begin to alleviate and avoid chronic diseases that many in our country (and around the world) currently suffer from.
HERE FOR YOUR HEALTH,Jill Finch MA, NESTA Nutrition Coach firstname.lastname@example.org (805) 776 3676
I would like to add as THEE most important approach to good sleep is what we like to call “Positive Exhaustion” – Energy expended in a physically demanding yet enjoyable way (Preferably an activity you are very passionate about). This Positive Exhaustion not only works the body but also needs to challenge and please the mind.
This challenge and physical expenditure can make huge improvements to Stress Reduction, proper Hormone Levels, and gives us a different perspective on what is going on in our lives.
If you have a consistent physical activity you are passionate about, cherish it, support it, and keep it a priority. If you don’t, find support to stay consistent in a physical activity.
7 Sleep Tips From The Pros at Precision Nutrition:
• 2 large shallots, peeled, quartered
• salt and pepper
• 1 1/2 pounds brussels sprouts, outer leaves removed, trimmed, halved
• 1-2 tablespoons juice from jarred dill pickles or lemon juice
• 1 tablespoon ghee, divided
• 4 tablespoons extra virgin olive oil, divided
Heat sauté pan on medium-high. Add 2 tablespoons of olive oil and 1/2 tablespoon of butter to pan to melt. Once melted, add shallots and let brown for about 8-10 minutes. While shallots are cooking, clean and trim brussel sprouts and slice in half. Once shallots are crispy, set aside. Add remaining oil and butter to sauté pan. Add brussel sprouts, season well with salt and pepper and squeeze lemon juice or pickle juice on top. Let brussel sprouts brown completely on one side before tossing to flip. This will take about 5-7 minutes. Brown the other side and then transfer to serving dish. Top with shallots.
Jill Finch is our healthy recipe guru and Certified Nutrition Coach, a Morro Bay personal fitness training studio that specializes in weight loss and body transformation. You can receive a FREE, no-obligations Fitness Success Session and consultation to experience the Studio Fitness difference for yourself.
Fat loss is on the top of many people’s lists these days. People will try all sorts of weight loss programs only to be disappointed with the results. Trend diets may give quick results but they are not a long term solution to weight loss.
Still the most effective way to successful weight loss is eating a well balanced diet including a healthy breakfast. It’s true when they say breakfast is the most important meal of the day and here are the reasons why.Continue reading
Nutrition is always important but today we are going to focus special attention on when your training has just ended. Post-exercise recovery nutrition helps you start your next workout strong so you can keep improving on your best effort.
In order to maintain proper hydration and help prepare for the next day’s workout, it’s important toContinue reading
It is no secret that certain vitamins can not only contribute to better overall health and life longevity but some may not be aware of the fact that vitamins can also help our bodies heal quicker than they normally would without vitamins. For those who participate in sports activities or exercise regimes accidents and injuries are part of the landscape. One vitamin that is aggressive in helping our bodies recover is vitamin C. Here is what you should know about Vitamin C and recovery from exercise. A great resource for additional information and quality products that I use in my business is Prograde. Read more by clicking the appropriate link below.
What is vitamin C?
Vitamin C is one of nature’s best giftsContinue reading
5 Weekend Weight Loss Tricks
The weekend is upon you. Do you have plans? Do those plans include exercising, eating well, and staying fit? If not, and for a lot of us it is rarely a part of our weekend plans, there are some things you can do to keep from gaining weight or falling too far off the wagon. According to some research, women consume about 115 more calories each day over the weekend than they do during the week. Those extra calories can tack on about nine to ten pounds each year. That is why you need a few tips to help you to avoid weekend weight gain.Continue reading
It’s kind of funny, in a sad sort of way, that the number of ineffective, short-lived fad diets continues to grow. And they grow despite the fact that they don’t work, at least not as a long-term solution to losing weight. So, what are you supposed to do if you want to lose weight? Eat better.Yep. That’s it. Eat better.
Okay, seriously, it wouldn’t be much if that’s all I said. I believe we all know, deep down, that we need to eat better if we stand a chance of shedding those extra pounds. Don’t worry, this is going to be as common sense as it is easy to follow. No fad diet nonsense, just what works.
Food is nothing more than fuel for the body. It contains the vitamins, minerals andContinue reading