Fitness

CHARGE up your workouts with optimal nutrition

To charge up your workouts, your nutrition must be spot on. Use the CHARGE acronym to adjust your nutrition plan and get the most out of your next workout.

 

Caffeine

To improve endurance and resistance training, the Academy of Nutrition and Dietetics recommends judicious use of caffeine. As an ergogenic performance aid, consumption of caffeine enables athletes to work harder during training.

The mechanism of action may be explained by caffeine’s effect on a neurotransmitter in the brain called dopamine. By ramping up available dopamine, you increase focus and vigilance while decreasing the perception of fatigue. In other words, caffeine allows you to work out harder without feeling as if you’re working harder.

 

Hydration

Never underestimate the importance of proper hydration. Not only will dehydration, even in moderate amounts, substantially decrease your performance, but it can also be profoundly dangerous or even lethal. Athletes notoriously underestimate the amount of fluid they lose during a workout. Using water alone to replace those fluids is one option, but it’s not always the best option. Instead, consider a beverage that both hydrates and replaces the electrolytes you’ve lost through sweat during your workout.

 

Amino acids

Amino acids are the building blocks of protein. To build lean muscle, your body requires plenty of protein. In addition to the aesthetic aspects, because muscle burns more calories than fat (even at rest), building lean muscle should be a part of every weight loss program.

 

The ten essential amino acids include arginine, histadine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine. Branched chain amino acids (BCAAs) are named for the non-linear shape of their side chains. BCAAs include leucine, isoleucine, and valine. Since BCAAs cannot be produced by the body, they must be consumed either via food or supplements.

 

Relief

Inflammation among fitness enthusiasts is problematic. Unfortunately, it is also fairly common. Inflammation can lead to pain. Pain is your body’s signal that something has gone amiss. The muscle soreness and joint pain experienced after a workout are commonly called “DOMS” or delayed onset muscle soreness.

Ignoring that pain can lead to injury and injury means your workout routine just came to a screeching halt. Fortunately inflammation can be addressed proactively with great nutrition. Curcumin (the active ingredient in turmeric), for example, is an excellent, natural anti-inflammatory. You can find curcumin in high-quality nutritional supplements.

 

Guarana

While it sounds exotic, guarana is derived from a simple plant from the maple family. Its properties as a stimulant are useful to both athletes and dieters. Because the energizing effect is released more slowly, it offers different benefits than caffeine, which is released in a quicker burst.

 

Electrolytes

Nothing depletes electrolytes more quickly than an intense workout. Electrolytes are minerals which create positively charged ions when dissolved in bodily fluids like sweat, blood, and urine. For sports nutrition, the electrolytes of most importance include sodium, potassium, chloride, magnesium, and calcium. You can remember them using the mnemonic “Sophie’s pots cook magnificent chowder.”

Electrolytes are essential in the functioning of the heart, for the contraction of muscles, and for a host of other cellular processes. Replenishing electrolytes during a workout, particularly workouts which involve a great deal of sweating, is essential. Replenishment is available through foods, but many athletes find that an electrolyte drink is more convenient, as it simultaneously hydrates the body, as well.

Charging up your workouts needn’t be complicated or pricey. Contact us today for professional advice on personalized nutrition that can take your workouts to the next level.

Top 7 Reasons Why Fitness is Vital for Your Health

We can agree that fitness is an important ingredient to maintaining a healthy lifestyle. Coupled with a nutritious diet, exercise plays a vital role in achieving weight loss and keeping the pounds off.

Yet, aside from weight loss, many have lost sight of knowing why exercise is so valuable to health. What are the real advantages of fitness? In what way do we benefit from working out and staying active other than losing weight?

Being aware of these benefits can actually motivate you to continue with your fitness routine while embracing healthy living. Not only will you experience the positives of fat loss, you’ll enjoy how exercise makes you feel after the workout.

In fact, here are the top 7 reasons why fitness is vital for your health and how exercise will make a significant difference to your overall wellness.

#1 Promotes Healthy Circulation

Strong circulation can benefit the entire body. As the body’s way of transporting vital nutrients and oxygen throughout your system, great circulation keeps your heart, skin, hair, and brain healthy.

#2 Reduces Cellulite

Exercise allows the lymph (the bodily fluid that contains white blood cells) to flow more freely through fatty areas, which flushes out toxins and decreases cellulite.

#3 You Sleep Better

For your health, getting enough sleep is actually one of the best things you can do, especially if you’re trying to lose weight. Exercise helps you sleep better at night, giving your body the chance to recharge to improve performance for the next day.

#4 Helps Reduce Stress and Increase Energy

Physical activity helps increase the production of endorphins released in your body. This feel-good brain chemical helps your body feel better, putting you in a better mood and increasing energy. You’ll feel more motivated and less stressed in your daily activities.

#5 Decreases Osteoporosis Risk

Weight-bearing fitness routines such as running, jumping, and lunges are excellent for strengthening your bones and helping to prevent osteoporosis. This is particularly important as you age since bones tend to decrease in density over time.

#6 Enhances Mental Performance

Exercise increases your mental stamina, thus improving your memory and thinking skills. Your cognitive abilities will sharpen, helping you to be more productive at work, generate new ideas, and boost creativity.

#7 Elevates Your Mood and Confidence

So fitness is not only important to your physical body, it creates a mental shift that increases confidence and attitude. Completing a workout routine is one of the best ways to feel accomplished, rejuvenated, and renewed.

Conclusion

Maintaining a fitness regimen offers amazing benefits for your health. Simply implementing a workout routine that works best for your schedulepositions you to experience these positive results. With consistency, you’ll notice a gradual change in the way your clothes fit, an increase in energy, and your body’s performance. The advantages are far too compelling to ignore. Much success!

Are you ready to start or elevate your fitness regime to experience better health, lose weight, or increase your energy? Subscribe here to receive customized health tips geared to helping you achieve your unique health goals.

6 Tips to Help Jump Start Your Diet and Keep the Weight Off

Whether it is shedding a few pounds for an event or getting beach ready for the summer, finding ways to knock off those extra pounds will not only get you looking fit but feeling healthy as well.  To help drop those initial pounds and maintain your weight in a healthy way, try the six dieting tips below.

Make Time for Breakfast

Skipping breakfast will not help you to lose weight and could, in fact, hinder your weight loss program.  The body needs fuel to help power through the day and burn calories.  Having the right breakfast will not only give you increased energy but will help your body work more efficiently throughout the day.  Try to skip the bagel and opt for some protein such as egg whites or a meal replacement shake.

Include Lots of Water or Calorie-Free Drinks in Your Daily Diet

Water is essential to keep your body hydrated and functioning properly.  Drinking water regularly throughout the day can also help you stay full and make you less likely to reach for a snack.  If you want a changeup from water, try some no-calorie herbal teas.  Avoid sodas or sugary drinks.  They have no nutritional value and can add empty calories.

Don’t Deprive Yourself

Banning certain foods entirely from your diet can easily lead you to fall off the diet wagon.  Remember you are not dieting to simply lose a few pounds, but you are learning to eat smarter so that you will be able to maintain your ideal weight once you achieve it.  It is ok to have your favorite foods once in a while in small portions.

Make Sure to Have Protein at Every Meal

Not only does protein fill you up and help keep you fuller longer, it also charges your body to begin the fat burning and muscle building process.  Be sure to stick to healthy proteins such as eggs, fish, yogurt, lean meat, nuts, and beans.

Avoid Late Night Snacks

Everyone has experienced late night cravings where you tell yourself you are only going to have a few bites.  The truth is eating after 8 pm can cause your body to store the fat you eat while you sleep instead of burning it off.  While 8 o’clock is the typical cut off time for an average schedule, the rule of thumb should not eat at least two to three hours before you go to sleep so that you can remain active and burn off the calories you just consumed.

Create an Exercise Schedule That You Can Maintain

Exercise is an important part of losing weight, but also attaining a healthy weight.  It is important to set yourself up for success, by creating an exercise schedule that you will be able to fit into your daily routine and maintain.  When developing a plan, it would be ideal to get cardio at least 20 to 30 minutes a day, where you get your heart rate up and maintain it for at least 20 minutes to help burn fat.   You will also want to add at least 15 to 20 minutes of weight exercise three days a week, to build and maintain lean muscle that will help you burn calories throughout the day.

Kick-start your healthy eating habits with a Healthy Meal Nutritional Shake Mix.  Our shake mixes are a delicious and easy way to treat your body to a nutritious and balanced meal in no time at all!  With a dense mix of protein, carbs, fiber and essential vitamins and minerals. Our meal plan is everything you need in one simple glass, and with 10 flavors to choose from it’s easy to customize to your taste and nutritional needs.

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