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.

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.

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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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