Canadian Health, Fitness, mens health, nutrition, womans health

Top 9 reasons to keep away from Sugar

the dangerous effects of sugar move manner past empty calories.

delivered sugar is so unhealthy that it is probably the unmarried worst element in the contemporary food plan.

here are the pinnacle nine reasons to keep away from sugar.

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1. delivered Sugar resources a big amount of Fructose

The reason added sugar (and its evil twin… high Fructose Corn Syrup) is horrific for you, is that it elements a totally large quantity of fructose.

Sugar (and HFCS) are half of glucose, 1/2 fructose. Glucose is critical and can be metabolized by means of pretty much every cell within the body. If we do not get it from the weight loss program, our our bodies make it from proteins and fats.

Fructose, but, is not important to our functioning in any manner.

The only organ that could metabolize fructose is the liver, because only the liver has a transporter for it (1).

whilst big quantities of fructose input the liver and it’s miles already complete of glycogen, maximum of the fructose gets became fat (2).

This procedure is probably one of the main reasons of the epidemics of many continual, Western illnesses.

i’d like to point out that this doesn’t practice to fruit, which can be a real food with vitamins, minerals, fiber, plenty of water and are very difficult to overeat on.

bottom LINE:
The best organ that could metabolize fructose is the liver. whilst we devour a whole lot of fructose, many stuff in the body begin to pass incorrect.
2. Sugar would not include Any nutrients or Minerals (Empty energy)
Sugar IS empty calories. absolute confidence about that.

maximum high-sugar ingredients like pastries, sodas and sweet bars comprise little or no crucial vitamins.

those who consume them rather than different greater nutritious meals will probable turn out to be deficient in many important nutrients.

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bottom LINE:
maximum merchandise with delivered sugars in them incorporate little or no nutrients and might therefore be categorized as “empty” calories.
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3. Sugar reasons Deposition of fats inside the Liver

when we consume fructose, it goes to the liver.

If liver glycogen is low, such as after a run, the fructose may be used to fill up it (3).

but, the general public aren’t consuming fructose after a protracted exercise and their livers are already complete of glycogen.

whilst this occurs, the liver turns the fructose into fat (2).

a number of the fats receives shipped out, however a part of it stays in the liver. The fats can building up through the years and in the end lead to Non-Alcoholic Fatty Liver ailment (4, five, 6).

bottom LINE:
consuming a whole lot of brought sugar (fructose) can purpose deposition of fats within the liver and lead to Non-Alcoholic Fatty Liver ailment.
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4. Sugar Harms Your ldl cholesterol and Triglycerides

maximum of the fats generated within the liver gets shipped out as Very Low Density Lipoprotein (VLDL) debris.

these debris are wealthy in triglycerides and cholesterol.

In a controlled have a look at, human beings were assigned to drink 25% of energy as both a glucose-sweetened drink or a fructose-sweetened drink for 10 weeks (7).

The fructose institution had:

increases in blood triglycerides.
will increase in small, dense LDL and oxidized LDL (very, very awful).
higher fasting glucose and insulin.
reduced insulin sensitivity.
elevated fat in the belly cavity (visceral fat).
basically, 25% of energy as fructose substantially harmed blood lipids and precipitated capabilities characteristic of the metabolic syndrome, that’s a stepping stone in the direction of obesity, heart disorder, diabetes and a (quick) life of terrible fitness.
bottom LINE:
eating a big part of energy as fructose can cause critical unfavorable outcomes on blood markers in as little as 10 weeks.

5. Sugar reasons Insulin Resistance

the main function of insulin is to force glucose from the bloodstream into cells.

but when we devour a Western weight loss plan, the cells tend to come to be resistant to the outcomes of insulin.

when this takes place, the pancreas begin secreting even greater insulin to do away with the glucose from the bloodstream, due to the fact extended blood glucose is toxic.

that is how insulin resistance ends in multiplied insulin degrees within the blood.

but insulin additionally has some other essential characteristic… it tells the fat cells to choose up fats from the bloodstream and to preserve directly to the fat that they already deliver.

that is how insulin causes obesity.

whilst the frame will become even extra immune to insulin, the beta cells in the pancreas eventually come to be broken and lose the capability to provide sufficient insulin. this is how you get type II diabetes, which now afflicts about three hundred million humans worldwide.

excess fructose is a acknowledged purpose of insulin resistance and increased insulin inside the blood (eight, nine, 10).

bottom LINE:
excess fructose consumption can result in insulin resistance, a stepping stone in the direction of obesity and diabetes.
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6. Sugar increases Your chance of Western diseases

excess sugar consumption has been related to many Western diseases.

If anything, sugar is the single largest contributing aspect to the terrible health of prosperous nations.

each time sugar (and delicate flour and vegetable oils) input a populace’s food regimen, those people end up unwell.

Sugar has been associated with:

weight problems. Sugar reasons weight benefit thru numerous mechanisms, including elevated insulin and leptin resistance (eleven, 12).

Diabetes. Sugar is probably a leading purpose of diabetes (thirteen, 14, 15).

heart disorder. Sugar increases the horrific ldl cholesterol, triglycerides and reasons numerous different troubles that may in the long run lead to coronary heart disorder (sixteen, 17).
backside LINE:
excess sugar intake has been related to many severe sicknesses, inclusive of obesity, kind II diabetes and cardiovascular disease.
7. Sugar does not motive right Satiety
an area within the mind called the Hypothalamus is meant to alter our food consumption.

In a have a look at posted in 2013, two agencies drank either a glucose-sweetened drink or a fructose-sweetened drink (18).

The glucose drinkers had reduced blood drift inside the hypothalamus and felt satiated, while the fructose drinkers had accelerated blood drift in this area of the brain.

The fructose drinkers felt less glad and were still hungry.

another look at revealed that fructose failed to lessen stages of the hunger hormone ghrelin like glucose. The greater ghrelin, the hungrier you are (19).

backside LINE:
research comparing fructose and glucose display that fructose does now not set off satiety like glucose, so that you can make contributions to a higher calorie intake.
eight. Sugar is Addictive
when we consume sugar, dopamine is released in the brain, giving us a feeling of satisfaction.

this is without a doubt how tablets of abuse like cocaine function (20).

Our brain is hardwired to are seeking out sports that release dopamine. activities that release an sizeable quantity of it are especially applicable.

In positive people with a sure predisposition to addiction, this causes praise-in search of conduct normal of addiction to abusive drugs.

research in rats exhibit that they are able to in reality become physically addicted to sugar (21).

that is tougher to show in humans, but many humans consume sugar and other junk meals in a sample that is traditional for addictive, abusive compounds.

bottom LINE:
Sugar, because of its powerful consequences on the praise device in the brain, can result in conventional signs and symptoms of addiction.
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9. Sugar reasons Resistance to a Hormone called Leptin

Leptin is a hormone that is secreted by our fat cells. The greater fat we have, the greater leptin is secreted.

This is meant to function as a sign to tell the brain that we’re complete and want to stop ingesting. it is also meant to elevate our power expenditure.

obese people simply have excessive levels of leptin, but the hassle is that the leptin is not operating.

this is known as leptin resistance and is a major cause why people devour extra energy than they burn and grow to be overweight.

Fructose is a recognised cause of leptin resistance, both because insulin blocks leptin signalling inside the brain and because fructose raises blood triglycerides which also blocks the effects of leptin (22, 23, 24).

This makes our mind think that the fat cells are empty and that it wishes to preserve eating.

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Fitness

5 Essential Nutrition Supplements For Beginners: So Easy To Choose!

on the subject of supplements, it’s satisfactory to stay with the ones supported by means of technology, both in phrases of efficiency and cost. maintaining that in mind, below are the five most appropriate for novices.
usually, while people start training for the first time, they are impressively enthusiastic and similarly as impatient. They need results and that they want them now. This mentality normally results in the exploration of various dietary supplements, of which there are many.
A big quantity of merchandise to select from followed through an immoderate range of so-called specialists or spokespeople claiming they have got the fine product creates a bit of misunderstanding. sadly, most dietary supplements are not worth the charge of the neon colored bottle they arrive in. They flat out do not paintings.
Others may be effective, but aren’t necessary for a beginner, who will improve hastily without what i’ll call advanced supplementation.
In my thoughts, beginners need to awareness on three things, in order of importance:
working difficult.

making sure which you’re the usage of a properly-designed schooling program geared in the direction of your desires.

Manipulating your weight loss program to make certain the ideal nutrient balance, and utilizing dietary supplements to help you obtain this intention.

The remainder of this newsletter will awareness on the supplementation aspect of factors, but keep in mind – it truly is still quantity three on the listing. you may complement yourself to kidney damage and it might not depend if you do not have a very good application and unheard of paintings ethic.
in terms of dietary supplements, it’s quality to stick with dietary supplements that are supported by technological know-how, both in phrases of efficacy and safety. maintaining that in thoughts, underneath are the 5 dietary supplements that are maximum suitable for novices.
5 dietary supplements FOR beginners

1 PROTEIN

on the subject of dietary supplements, none have acquired greater interest than adding protein to your weight loss plan. infinite research were conducted with combined consequences regarding enhancements in muscular size and energy at some point of short-term resistance schooling applications.
In my thoughts, all of it boils down to three key points:
additional protein may also lead to greater improvements in muscular size and power.

ingesting a unexpectedly digesting protein supply right away before, at some point of and/or after your education session will help stimulate protein synthesis (study: protein building) and consequently facilitate healing.

Assuming you have a wholesome liver and kidney and which you are not drastically over consuming negative exceptional fat sources, a higher protein weight-reduction plan will possibly assist you shed a few fats.

irrespective of what the studies says (forgive me for briefly neglecting my scientific history), humans that teach hard report feeling higher whilst taking a protein supplement.

a few other matters to don’t forget:
Whey protein dietary supplements are unexpectedly digested, so that they input the blood flow and “get to paintings” quickly. Casein protein digests more slowly, having a time-launch impact. Whey can be a greater appropriate preference round your schooling periods, while casein may be extra suitable throughout the day in case you do not have time to cook and need a brief protein supply.

research has shown that ingesting the protein supplement before you educate can be slightly higher than after. you may want to make a shake and start sipping on it before you train and hold to drink from it for the duration of your session.

Protein dietary supplements aren’t any replacement for exceptional protein resources from meals. meals assets include various minerals which might be essential for well-being that you might not discover in a supplement.

2 greens

pretty without a doubt, a first-class vegetables complement can assist limit the negative consequences of a food regimen lacking in end result and veggies. word, I did not say it is able to replace fruits and greens, handiest reduce the damage.
teachers in the subject of vitamins will probably argue that you can get all the vitamins and minerals you want from meals. I do not disagree, however few humans do. The rest of us will gain from having a greens complement reachable to help select up the slack.
Frankly, I don’t see a drawback to taking a daily dose of greens similarly to a weight loss program fantastically rich in culmination and veggies. some products have undergone more than one scientific research and seem to be the first-rate bet almost about this line of dietary supplements. in addition to the introduced vitamins, this line of supplements will help neutralize your blood pH, that may emerge as more acidic if you’re eating a massive quantity of protein.
3 FISH OILS

The exceptional supplement! I can’t think of someone within the global that shouldn’t be taking a best fish oil complement. i was first introduced to fish oils because of their anti inflammatory impact.
For those of you that pop ibuprofen like candy regular, you may be amazed at how a great deal higher you feel after taking regular doses of fish oil for some weeks. After a little research, I learned that fish oils have high quality blessings on pretty much the whole lot from cardiovascular sickness to numerous styles of most cancers.
They can also resource in fats loss. it is vital which you use a fine supplement although (>50% of the overall fish oil is from EPA and DHA), because the lower first-rate ones can be excessive in mercury. I go together with the liquid fish oils. a good vicinity to start is with 3g of combined EPA and DHA.
4 CARBS/PRE-/put up-workout

A unexpectedly digesting simple carbohydrate supply consumed before, at some stage in, and/or without delay after your training will facilitate protein synthesis and glycogen resynthesis. essentially this interprets into muscle constructing, energy replenishing, and quicker recuperation.
Taking in a simple carbohydrate drink is particularly vital for humans education at noticeably high volumes and people which can be seeking to upload muscle tissues.
5 CREATINE

Creatine has possibly passed through extra clinical take a look at than every other complement. there is a lot facts on creatine that I dedicated an entire article summarizing the research on it and addressing some of the misconceptions.
The take home message is creatine supplementation ends in greater enhancements in muscular length and power than training without it. advantages have been noted for a extensive type of medical and non-medical (read: healthy and generally developing) populations.
I obtained a variety of e mail grievance for my article on creatine because I didn’t specify whether creatine turned into appropriate for teenagers or not. at the same time as there may be seemingly a large crowd that thinks creatine supplementation will result in sudden death if taken by means of someone underneath the age of 18, the fact is that there’s NO scientific proof documenting advantages or dangerous effects of creatine use on teens.
moreover, to the pleasant of my knowledge there’s no reason to consider that it is able to be dangerous, if taken in the encouraged doses. if you have records to the contrary, please send it to me. in the intervening time, allow’s no longer be so scientifically stubborn that we forget about the long list of benefits on health and overall performance that creatine supplementation gives.
with regards to dose, the debate continues on whether or not loading (25-30g/day for five-6 days) is vital or whether 5g/day is sufficient. I don’t have the answer, but creatine is one of the most inexpensive dietary supplements you may get. If i am taking in barely more than I need for some days and excreting the excess in my urine, i will sleep best knowing I just peed out 1 dollar in wasted dietary supplements that week.
This is a wrap. Taking those five supplements will help you get the maximum bang to your education buck. recall, the primary region to invest your money is in dietary supplements that permit you to feel energized and let you maximize your training potential, however attempt is required to create a stimulus well worth adapting to. maintain schooling hard.

Fitness, Happiness, motivation, nutrition, womans health

Supplements fill your nutrient Gaps

I hear it all of the time from my patients: “Scott Young, i am ingesting just like you advised me to — plenty of grains, beans, fruits, and greens, nothing fatty or sugary. Now you are recommending dietary supplements, too? Taking so many tablets just doesn’t appear natural. If mom Nature felt I needed greater vitamins, would not she have placed them in my meals?

It is a wonderfully valid query, and one that you can have puzzled about at one time or some other. i’ll tell you exactly what I tell my patients: in case you need to fight disorder and gain most lifestyles span, you can’t do it with weight loss program by myself. You want the extra dietary boost that simplest dietary supplements can provide.
lots of parents take dietary supplements these days. For as many as forty percentage of yank adults — about 100 million of us — these drugs have grow to be dietary staples. they’re additionally the backbone of a thriving, $10-billion-consistent with-12 months industry.

in many approaches, supplements are to people what fertilizer is to vegetation. supply a plant good enough amounts of daylight and water, and it will live on. upload a few nutrient-rich fertilizer (natural, of direction), and the plant will thrive.

For us people, the equal precept applies. A healthful, balanced weight loss program elements the body with enough nutrients to perform habitual duties. supplements inclusive of vitamins, minerals, important fatty acids, phytochemicals, and greater enrich the body’s internal surroundings to give a boost to mobile safety, restore, and regeneration and help the Renewal procedure.

Fitness

Skip Breakfast it’s good for you

in case you’re already off to an awesome start on a healthy health plan, and you’re looking for ways to take it to the following degree, you then may want to bear in mind a form of fasting known as Scheduled consuming, or intermittent fasting.
In essence this fitness-improving approach appears on the timing of meals, as well as whilst not to devour. This isn’t always one of those fad plans, where you consume simply one or  matters for several days in a row.

In fact, the longest time you may ever abstain from meals is 36 hours, despite the fact that 14-18 hours is extra commonplace. you could additionally opt to in reality postpone ingesting. as an instance, skipping breakfast can be just the element to kick-begin you off a plateau to your health routine.
but hypoglycemics and diabetics beware—there’s a proper way to enforce fasting, and hypoglycemic and/or diabetics want to be particularly cautious so as to no longer worsen their health.Ditto for pregnant or breastfeeding ladies.
The plan is supported by means of a developing frame of proof showing that sure styles of fasting are good for you, and Mark Sisson’s excellent collection in this topic on his blog on marksdailyapple.com, delve into this subject matter at some intensity.
For me, the problem of fasting is a main shift from my normal guidelines.
i’ve not been a primary propose for it inside the past, however as lots of you who’ve been studying this website online for years realize, i’m constantly gaining knowledge of. lifestyles is a journey, and no person has all of the solutions.
I searching for to explore the best concepts obtainable to maximise gaining knowledge of.

To that end, i have been gambling round with various varieties of fasting for about a yr and a half, and i now feel i am equipped to make some guidelines based totally on my revel in.
initially, I consider that fasting isn’t some thing you need to adopt willy-nilly. You want to pay careful interest on your body, your energy tiers, and how it makes you experience in popular—specially in case you’re diabetic, hypoglycemic, or pregnant. i’ll percentage some precautionary notes in a second.
moreover, remember the fact that the form of weight-reduction plan and/or form of fasting that might be satisfactory for you may vary relying on your weight, fitness, and health desires. Is your intention to live a longer, more healthy life? Or are you a aggressive or elite athlete? it is able to marvel many to study which you can not acquire maximum fitness and most sturdiness and fertility on the identical time.
every goal requires a specific strategy, and will not provide you with equal quit consequences. for instance, elite female athletes commonly have a difficult time getting pregnant—their health has been maximized at the fee in their fertility, as female hormones depend on enough quantities of body fats.
whilst most people want to cope with the foods they DO consume, before thinking about skipping meals, fasting can provide you with many blessings, and is every other tool you can experiment with that will help you attain your desires. but, please take into account that proper nutrition becomes even extra critical whilst fasting, so addressing your eating regimen in reality need to be your first step. commonplace sense will inform you that fasting blended with a denatured, incredibly processed, toxin-rich weight loss program is likely to do greater damage than correct, as you are now not giving your body proper gas to thrive when you DO eat.

Canadian Health, Fitness, mens health, motivation, nutrition, womans health

Why You Can’t Out-Train a Bad Diet

Sure, you could eat whatever you wanted in high school and stay thin as a rail. But unfortunately you’re not 17 anymore, and even if you work out ‘round the clock, you can’t transform your body if you constantly give in to cravings, high-fat foods, and sweet treats. The truth is, flat abs are made in the kitchen and no amount of cardio and crunches can sculpt a sleek physique if you maintain an unhealthy diet.

1. You’re not a professional athlete.

If you justify frequent fried chicken or pasta dinners with the Flywheel class or CrossFit WOD on your schedule the following morning, you might want to recalculate how many calories you’re actually burning in comparison to the ones you’re taking in. “The majority of people are not serious athletes, meaning they don’t require the same type and amount of fuel as the pros,” says Haas. “Eating a calorically dense, high-carbohydrate meal or snack makes sense for a competitive cyclist about to endure a 100-mile road race, but it doesn’t make sense for someone who is about to take a two-mile jog around the block.”

Instead, opt for a healthier form of chickensuch as grilled or poached and save the spaghetti for a post-race meal. Yes, it’s OK to have a cheat here and there, but try not to make it a weekly or even bi-weekly thing. And don’t bother justifying it with an intense sweat session you may have had earlier — it’s called a cheat meal for a reason.

2. You won’t be able to hit your peak if you’re overdoing it with the wrong foods.

To effectively change your physique and stay toned requires intense exercise. You won’t have the physical endurance to push through tough workouts if your diet isn’t up to snuff. Yes, that unfortunately means that while Reese’s Pieces and soda may give you a sugar high that you mistake as energy, they won’t fuel you to PR on the bench or around the track. Also, if you’re consuming high-fat foods in the evening, they could be disrupting your sleep, according to Brazilian researchers — which will leave you too tired to go all out at the gym.

You’ll need a combination of carbohydrates and protein to recover following a workout, as well as adequate carbs beforehand, too. “They’re the preferred energy for the exercisers’ muscles and mind,” says Jennifer McDaniel, R.D.N., founder of McDaniel Nutrition Therapy in St. Louis and spokesperson for the Academy of Nutrition and Dietetics.

Watch out for taking in too much fat; that often translates to an abundance of calories as well, which quickly packs on as extra pounds. Another diet pitfall to avoid when training is extremely high amounts of carbs or fiber. “These could cause annoying digestive issues and prevent you from performing well,” says McDaniel. In general, aim to get about 30 percent of your diet from protein, 40 percent from carbs and 30 percent from fat.

3. You won’t have the energy to exercise if you’re not eating enough.

Keep in mind that a diet you might think is healthy — one that’s super-low in carbs or calories — is just as harmful to your workout plan as one that’s high in fat. A very restrictive eating plan, paired with hardcore exercise, could leave you leaning on muscle mass for energy, says McDaniel. Not getting enough fat (fat-soluble vitamins, like vitamins A and D, and essential fatty acids, like omega-3s, in particular), she adds, “leaves you unable to produce energy and grow muscle because it lowers your levels of hormones like insulin and testosterone — which are important for building lean-body mass.”

Additionally, maintaining a very restrictive diet for a prolonged period can lead to a reduction in muscle tissue and can decrease the ability of your skeletal muscles (the ones needed for lifting, walking, and other forms of exercise) to perform well, found a study published in the journal Advances in Nutrition.

4. You won’t want to exercise.

Unhealthy food choices — whether you’re eating too much fat, too many calories, or not enough of either—may make you feel slow and less driven to exercise. “Diet and exercise are a feedback loop,” says McDaniel. “When you eat well, you are motivated to move, and when you move, you are more motivated to eat better.” Consider, for instance, a low-carb, high-fat diet; it might not only weaken training adaptations and hinder performance, McDaniel adds, but can also lead to a ‘hangry’ mood. Translation: You’ll be less likely to want to get to the gym.

5. You won’t be able to tone your target areas.

Having a hard time sculpting a better butt or washboard abs? When you consume excess calories and can’t burn them all off solely from your workouts, they head right to these trouble zones. “It’s dependent on your specific body type,” says Haas, “but generally, women tend to gain weight in the hips and thighs, while men pack it on around their midsection.” So even if you’ve gained muscle in these areas, it will be covered by a layer of fat. And abs exercises alone aren’t enough to decrease your body-fat percentage or abdominal fat, according to a study published in the Journal of Strength and Conditioning Research.

Keeping your diet in check will help because to become truly toned, you’ll need to build muscle and burn more calories than you’re consuming at the same time. It’s easier to do so if you don’t treat yourself to nachos or ice cream in the first place.

6. You could get sick — or hurt.

Low-carb and low-fat diets can be mentally draining and have a negative impact on heart health, says McDaniel. Plus, she says, “Following a chronic low-carb diet may lead to micronutrient deficiencies and increased inflammation throughout the body, which both make you more susceptible to injury.” Studieshave found that not taking in an adequate amount of healthy fats may raise your chances for overuse injuries (such as stress fractures and tendonitis) and it doesn’t allow your body to protect itself in order to stay healthy. Furthermore, if you pair a low-fat diet with intense exercise, that can lower your immunity even further.

Regular sweat sessions are, of course, key for staying in shape and maintaining your overall health. However, says McDaniel, “Remember that exercise sustains weight loss — but a healthy diet is what drives it.”

Eatting healthy is hard but with the proper supplements nutrition and sustaining your health and energy can be real easy with Thrive join the team now.

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Canadian Health, Fitness, Happiness, mens health, motivation, nutrition, Thrive

5 Ways To Stay Motivated And Meet Your Fitness And Weight Loss Goals

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Once you make that choice to get lean and healthy, it can be a challenge to stay motivated and stick with your program. Here are five ways to stay motivated to reach your fitness and weight loss goals.

Understand Why –

These are the real reasons that you decided to lose weight, to live longer and spend time with loved ones. More energy, or simply to look better and feel attractive, or to fit into those jeans, that bikini or wedding dress. Recognize and embrace the REAL reason(s) you are dieting, exercising and sweating – remind yourself daily of what you want to achieve and WHY.

Get Real –

If your main goal is weight loss, you need realistic and achievable weight loss goals to avoid the frustration of never meeting your intermediate daily, weekly and monthly goals. If you never reach goals, you will soon give up. Most safe, effective and permanent weight loss goals should be in the range of one to two pounds per week. One to two pounds may not sound like much, but thats 50 to 100 pounds over the next year!

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Small Goals –

 

Meeting a series of small goals will help you reach the big goals. Daily goals like following your eating plan, avoiding the sugar traps and drive-up windows and hitting the gym instead of spending the evening on the couch will produce results that help you reach weekly and monthly goals. Don’t underestimate the power of small goals.

Celebrate –

Now that you are meeting (achieving) smaller goals more often, celebrate your successes to stay motivated. Note: Don’t use food as a reward, you are not a puppy who needs treats. Instead of cupcakes, treat yourself with a spa treatment, new shirt or blouse, new running shoes, or a day at the pool or yoga retreat. Recognize your small successes, take pride in them, and you will become more motivated to achieve the next.

Write It Down –

Recording your successes (and failures) can provide valuable feedback. The foods you eat and don’t eat, the weights you lift or laps you swim or run allow you to SEE the progress you are making or make adjustments when you are not progressing. Keeping a food journal and fitness log also forces you to focus.

Bonus Tip –

Choose a program (fitness and diet) that fits your busy lifestyle and avoid those that are impossible to stick to. Thrive by Le-vel is a program designed to enhance your body’s physiological functions and improve your body’s ability to burn fat faster by boosting your metabolism. Not only will your body burn more calories, but you’ll also experience improved brain function, a stronger immune system and healthy digestive function while promoting stronger joints and lean muscle tissue growth.

Join Thrive Army Click Here!

 

Fitness, Happiness, motivation, Thrive

5 Ways to Tame Toxic Thinking and Negative Self-Talk

It’s possible that what you think can affect your health to a greater degree than you might realize. If you get down on yourself about your weight, for example, it might have a ripple effect that boosts serious health risks.

In a recent study, researchers found that when participants were negative about how much they weighed — often as a result of hearing body-shaming messages from celebrities and on social media — they showed a greater chance of developing metabolic syndrome, heart disease, Type 2 diabetes and obesity-related health problems.

“Negativity can actually change your brain chemistry as well,” says Loretta Graziano Breuning, PhD, author of “Habits of a Happy Brain.” She notes that people often default to negative thinking, which increases levels of cortisol — the hormone responsible for stress response. When cortisol spikes, it lowers hormones related to calmness and joy, like dopamine and serotonin. Increased stress brings its own health problems, including weight gain, insomnia, anxiety and systemic inflammation.

Fortunately, there are ways to tame toxic thinking, especially when it comes to your fitness goals. Here are some tips:

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1. GET OBJECTIVE

Sometimes, it helps simply to notice the kinds of thoughts that are firing through your brain, suggests Breuning. The mind gets into patterns and habits, and it takes some effort to shift those, but the first step is to hear yourself. Write down the kind of stinky thinking you tell yourself — you may be surprised by some of the things you “say” inside your head.

2. FOLLOW INSPIRING PEOPLE

Whether you’re a frazzled parent looking for wisdom about work-life balance, or an athlete who worries about overtraining, it’s likely there’s a group of people online facing those exact issues. Connect with them, but also find the ones who feel like they lift you up with what they say and how they live. This shouldn’t produce envy, but instead give you a sense of inspiration and motivation. Check out Instagram, Pinterest or Twitter and find your squad.

3. BE SPECIFIC

“Telling yourself to be more positive is nice, but it’s too vague to be useful,” says Jen Sincero, author of “You Are a Badass.” “Specifics will set you free,” she says. “What do you want to be saying to yourself? What do you hope to accomplish? The more specific you can be, the more you’ll be delivering instructions to your brain.” For example, instead of telling yourself that you “never” do enough at the gym, you might say, “I’m really proud of myself for making time to the get to the gym, and I just killed that last HIIT session.”

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4. GET REFLECTIVE

You likely look at your reflection in a mirror at least a dozen times a day — some surveys put the number at closer to 60 — so make the most of it. Choose an action that makes you feel happier, like winking at yourself or sticking your tongue out. You might say a single, calming thought like, “I’m crushing it today,” or “I have time for everything I need to do.”

5. MAKE A MANTRA

Originally used as a word or a sound designed to deepen a meditation practice, a mantra has evolved to mean a statement or motto that’s repeated frequently. Breuning notes that this kind of repetition actually creates new pathways in the brain, rewiring you for more positive thinking. Your mantra could be anything from, “I am amazing and I look amazing,” to a quick, “Go, team me!” Play around with phrasing and notice what gets you to an empowered place

If you are looking for an incredible and simple way to look good and feel great click the picture below and our program for Free:

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