Category: Fitness and Nutrition

When most people talk about a “diet,” what they’re really referring to is a change in their eating habits. A diet is a conscious choice to avoid some foods and focus on others. 

Diets try to provide a structure around this change in habits. Some focus on counting calories, while others implore you to eat specific types of food. But, at root, the psychology is the same – you’re abandoning your old eating patterns and trying to do something new. 

The problem is that it can be so easy to slip back into old habits. Life is hard, and at the end of a busy week, it’s all too easy to pick up the phone and order a pizza. We’ve all been there. 

If you’ve fallen off the diet wagon after a vacation or tough week, don’t despair. Here are some of the ways that you can get back on track. 

Don’t Blame Yourself

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Many of us have made food into a barometer of our moral worth as human beings. We eat a donut, and we tell ourselves that we’ve done something bad and that we should feel guilty. Or we eat an apple and then pat ourselves on the back for doing something “good.” 

The problem with these labels is that they aren’t true and can be counterproductive. If you eat a bag of chips and then label it as “bad,” you end up feeling guilty about something that has no moral content. 

The healthiest approach to diets is to accept that you’re a fallible human who is going to deviate from perfection from time to time. That’s normal. What’s not normal is sticking to a Spartan diet no matter what the circumstances of your life, starving yourself if you have to. 

Learn Your Diet Inside Out

Behind every diet, there’s usually a rationale. It’s a good idea, therefore, to learn your diet and why the original authors decided to create it. Getting the keto diet explained, for instance, lets you understand who it’s for and who can benefit. 

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The problem with many so-called diets out there is that they are trying to achieve different things. Some diets are all about making quick changes to your appearance or dropping twenty pounds in a month so that you can fit into your wedding dress. Others are all about long-term lifestyle change: they’re not actually diets at all, but different patterns of eating you’ll adopt forever. You might not need to get back on track, therefore, if the goal of the diet diverges from your goals. 

Always Consider The Big Picture

When it comes to health and longevity, it’s the big picture that matters most. It’s what you eat day in, day out that counts. Eating a slice of pizza at the weekend or snacking on chips on a Wednesday lunchtime isn’t going to have severe ramifications for your long-term well-being. When on a diet, always look at the big picture and don’t sweat the small stuff. If you eat right 80 percent of the time, then you can afford to be naughty for 20 percent. 

When I started learning about healthier foods and incorporating them into my family’s bellies, one of the first foods that I fell in love with was Greek yogurt.

If Greek yogurt isn’t a staple in your fridge yet, let me share some of the reasons why you need to get yourself to the Greek (or at least your local Giant food store).

Read on for an awesome coupon!

Why Is Greek Yogurt Great for You?

There are a ton of health benefits in Greek Yogurt. For starters, it’s an incredible source of protein. With all the protein you get from this type of yogurt, you will stay full longer and may decrease your appetite. Protein is also necessary if you’re looking to build more muscle.

Greek yogurt is also a great source of calcium and probiotics. We know that calcium is necessary for bone health. And probiotics are the good bacteria that aid in a healthy gut.

Is All Greek Yogurt Created Equal?

In short, no. For starters, many companies will label their containers as “Greek-style” which basically says “it looks like it”. These can be super misleading especially to people who are new to the game. (This actually infuriates me because so many people want to fuel their bodies with healthier options and they trust companies who are essentially lying to them just to get their business. Don’t get me started on “low-fat” labels that are full of hidden sugars!). But that’s an entirely different post!

Real Greek yogurt is low in sugar. When it becomes flavor filled containers, the sugar content increases exponentially. That’s why it’s best to buy plain Greek yogurt and add in fruits or pure vanilla extract at home for extra flavor.

Now, for the Deal!

If you want a great deal on a great Greek yogurt, you’re in luck! I have a printable coupon available to all my readers for $1 off a 24 or 32 oz. container of Greek Gods yogurt. (You’re welcome)

Print the above coupon and redeem it at your local Giant Food store.

Want extra savings? If you receive a Valpak envelope, you’ll find an additional coupon for $1 off Greek Gods yogurt, redeemable at Giant food stores!

Do You Eat Greek Yogurt?

I’d love to know how you enjoy Greek yogurt. It’s so versatile. Replace sour cream on tacos, add to your smoothies, or add your favorite chocolate superfoods and top with strawberries!

What’s your favorite way to eat Greek yogurt?

The fitness industry is experiencing a boom of activities. More and more people want to get fit, and as a result, gyms have become a popular space for those who wish to maintain their strength and look after their body. Therefore, gym owners can enjoy a positive and profitable business.

With more and more gym-goers, there is a lot of potential for growth. However, gym-goers have high expectations of your premises and your services. If you are interested in opening your own gym studio, you need to make sure that you can provide your clients with high-quality services and care. Indeed, the discerning public can be quick to complain or even to consider legal actions if they feel that your gym fail to fulfill its promises.

There are 3 main areas of concern that you need to tackle as effectively and quickly as possible as a gym owner to keep your business and your customers safe:

1. Reduce the risk of accidental injuries
2. Ensure that your personnel know how to deal with a demanding audience
3. Provide your clients with the best safety solutions

Personal training at the gym

The gym is accident-prone

Every sports enthusiast knows that their favorite hobby can lead to painful injuries. However, while some injuries can be avoided through better training and care, others can be traced back to your gym equipment. If your gym is the cause of the accident, you might have to face a challenging injury claim from a disgruntled client.

Keeping your equipment in top condition is detrimental to the health of your gym members. A faulty machine can lead to muscle pain or even tear. Additionally, keeping the premises clean makes a big difference. Remember, though, to be careful to avoid the risk of falls when mopping or vacuuming in the presence of clients.

Your personal coach fails to motivate

More and more gym goers want to hire the services of a fitness coach to achieve the best possible results. A coach helps clients stay motivated, but he or she can teach them to push their body further. But, finding a coach who understands your clients can be challenging. Sometimes, a hard-working personal trainer can give the wrong impression when trying to push clients to get out of their comfort zone. Some people could feel bullied or shamed by their trainer, and, as a result, are more likely to complain to the management.

Your members were robbed

Unfortunately, health clubs can be insecure. Indeed, as video cameras aren’t allowed, owners can struggle to keep the locker rooms safe. Additionally, high-tech solutions can be too expensive to be implemented in a local gym. Clients whose belongings have been stolen can file a complaint, or even quit the club. However, you can reduce risk by training your staff to be more vigilant of suspicious activities. Real-time reporting and alarm warnings can track locker activities . It can also support club owners in keeping the environment secure for all.

Can Your Fitness Center Improve?

Is your gym meeting your members’ expectations? This is a question you need to ask yourself when you’re in the process of starting your fitness business. Accidents, thefts, and bullying behaviors can affect the safety of your clients as well as the reputation of your club.

Losing weight can be very tough and so many people end up fluctuating a lot without being able to keep the weight off for very long. Often, it might be because you’re not sticking to your diet properly or you give up on your exercise routine, but your metabolism has a big impact on it as well. If you have a very slow metabolism, losing weight will take a long time and it’ll be very easy to put it all back on again. But your metabolism does change depending on your diet and exercise routine so you can make your weight loss journey easier if you boost it. Check out these great ways to boost your metabolism and make weight loss easier.

Drink More Water

If you drink a lot of fizzy drinks, you’re getting loads of sugar and you’ll gain a lot of weight. Making the switch to water will immediately cut out a lot of your calories and help you to lose weight, but that’s not the only benefit. There is research to suggest that drinking water, particularly cold water, can boost your metabolism temporarily. Drinking half a liter of water will speed your metabolism up between 10 and 30 percent for the next hour or so. So, you should always be drinking water throughout the day and definitely drink a glass before and during every meal.

Cut Down On Carbs

Low carb diets are very popular at the moment and a lot of people have successfully lost a lot of weight in a fairly short period of time with them. If you lower your carbohydrate intake, you’ll usually replace them with more protein, which boosts your metabolism. Carbohydrates are a big source of energy and when you take that away, your body will start using fat reserves for energy instead and it will start using food more efficiently. If you can make some low carb alternatives of your favourite meals, you should see a difference pretty quickly.

Supplements

There are some great supplements out there that you can use to supply your body with essential vitamins and nutrients and boost your metabolism at the same time. Berberine is a substance usually found in the roots and bark of some plants which has been shown to boost metabolism among other things. You can get some great berberine supplements online from places like ageimmune.com and take them alongside your healthy diet to boost your metabolism. However, it’s important to remember that you need to use supplements safely so always consult your doctor before taking any.

Stand Up

Sitting down for too long is a big health risk and we’re only just starting to realize how serious it is. So many of us spend the entire day sitting down without really moving around and that’s terrible for your health. Exercise is a good way to boost your metabolism but you don’t need to be working out in the gym, just moving around more will make a big difference. If you sit at a desk all day, you should make an effort to get up and walk around the office every now and again.

Boost Your Metabolism

If you can make these simple changes and boost your metabolism, you’ll find it a lot easier to lose weight.

Are you looking to make changes in your health and fitness routine or begin a new one? Email me at laura@nauandforever.com and tell me about your goals. I’d love to help you find the best fit for you!