There Are NO Quick Fixes If You Want To Be Healthy!

Lap-Bands are on the rise and this is not a procedure that is a walk in the park or without risks! There are people who are getting this procedure whose body mass index is as low as 32. Anything under 31 is a good range for a BMI. This is getting out of control! Someone with a BMI of 32 with a little work could certainly get into a normal range safely and it wouldn’t take that long.

There is no diet (first three letters), that will magically make you thin in 3 days. There is no workout that will make you look like a body builder in a week. It takes consistency and it is a journey! It’s a lifestyle! You should think about your why? Is it really about your looks? Or do you want to feel better? Think about it!

Start Your Day The Right Way!

Try The Benefits Of Yogurt In The Morning!

  • Look for yogurt that contains calcium, vitamin D, and potassium. Three nutrients that are lacking in the American diet!
  • Yogurt, especially Greek is a good sources of protein.
  • Watch the sugar content! Just because it says low fat, does not make it healthy. Tip!!! They will replace fat with sugar. So, lean towards Greek and look towards plain and flavor with real fruit.

Moderation is Key!

"Understand that the right to choose your own path is a scared privilege. Use it! Dwell in possibility!" ~ Oprah Winfrey
“Understand that the right to choose your own path is a scared privilege. Use it! Dwell in possibility!” ~ Oprah Winfrey

I was reading a post from a colleague the other day in Facebook and I have to tell you, it made me think about never stepping foot into another hospital in my life again. He was re-telling a story about a friend who had recently had a about a week-long stay in the hospital for a GI problem and the conditions for less than sanitary due to lack of personnel and supplies. What was my take away as a trainer?
We as an industry must step up our game and serve you as the public better than the medical community is treating you! Because you don’t want to end up getting sick.
Here are my tips as a fitness trainer and health coach for a healthy individual to maintain or increase their fitness base.

Nutrition is your first key: Stick to a Mediterranean Diet. In my opinion, it’s the healthiest overall diet out there. Drink water! Lose the soda, juice, limit the coffee (so you can sleep), and limit the alcohol (it’s just empty calories and it makes you do stupid stuff when you are over served).

Exercise: Find what you like to do and get out there and be active! Don’t let a trainer get in your face and make you do things that will harm you. There are trainers out here that will show you good form and encourage you the right way and listen to what you want. If you are doing an activity that you don’t like, guess what? It won’t last! Try new things, you never know if you will like them until you try. Lift weights, it can be your own body, bands, medicine balls, stability balls or free weights. Just to name a few, the options are many but the benefits are very real. Move away from the computer (yes, I going to as soon as I finish this!) and do read more. Stop watching so much TV, it stunts your mental capacity and it makes you bottom heavy. (Really). Go outside. Get some fresh air!

Sleep! It’s so under rated. If you get 7-8 hours a night, your out look on life will be so much better. Your health will be much improved as will your energy level to do the things that I mentioned above.

Socialize. Studies show that connections (other than on the internet) are good for your soul. It decreases stress, which leads to the hormone cortisol, which leads to fat stores. You might even find a workout buddy.

It doesn’t need to be extreme. Lifestyle changes can be moderate and still be very beneficial. If you take these tips, use them consistently, I’m confident that you will not need magical pills or tricks to stay fit and healthy. This is the key for an optimal lifestyle.

Getting Your Vitamins & Minerals The Natural Way!

Have you been reading about the bad press supplements have getting lately? You knew that it was just a matter of time. It’s that magic pill syndrome, right? You can’t just take a pill and hope that everything wrong will suddenly disappear.
Just like one workout isn’t going to change a lifetime of bad habits. It’s better to get the vitamins and minerals you need through the foods you eat every day. It may not be as convenient, but nature has an amazing way of giving us what we need if we just take the time to do what we need to do the right way!

Let’s look at grapes for example, they have amazing benefits:

Protect the heart
Pump up the brain
Protect against skin cancer
Anti-inflammatory
Protect against diabetes
Aid in weight loss
Anti-bacterial
Protect against migraines

Another easy way to add amazing benefits to your diet is cinnamon and one tablespoon of honey every morning before breakfast may help relieve arthritis pain in as little as one week!
Cinnamon is known for its anti-bacterial properties as well as boosting cognitive and memory function.

Here are some other benefits of Cinnamon:

Reduces cholesterol
May help in reducing cold symptoms
Controls nausea
Helps when you have an upset stomach
Improves overall circulation
Improves the bodies immune system
Aids in weight loss
Helps stop/slow down hair loss
Eases toothaches
Can increase longevity

These are just two examples of super foods and there are SO many more that can easily be incorporated into your diet on a daily basis. It’s not as difficult as it appears to eat healthy.
When you take supplements, first you must make sure of the grade. These are not regulated by the government and if you are not careful and not getting pharmaceutical grade supplements you may be ingesting ingredients you really don’t wish to be. Also, you might be overloading on vitamins unknowingly. A, D, E, & K are fat soluble. This means they are stored in your fat and not readily excreted from the body. This can lead to toxic situations and make you very ill. If you are taking medications or have a medical condition, some supplements might not interact well with those drugs. Why take the chance when you can get everything you need from your food?
There are some instances when supplements are necessary. If your Doctor prescribes them, then by all means follow his orders. But don’t listen to ads, friends or late night television for guidance!