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Nutrition

Hidden Calories in Drinks

Stop Drinking This To Lose Stomach Fat!

By Nutrition
Hidden Calories in Drinks

You know the saying that you can’t out-exercise a bad diet? We tend to forget that it also refers to what you drink. If despite your best efforts at changing your food intake and increasing your exercise routine, you find yourself at a plateau where your weight loss efforts are concerned, it may be time to take a closer look at the beverages you choose to drink on a daily basis.

Did you know that a 12-oz can of regular soda pop (Coke, Gingerale, Pepsi, Orange Crush) can add up to 200 calories & 35-42grams of sugar? Or that your nonfat Latte is harbouring another 120-400 more calories? What about that “healthy” drink that is anything but juice? One glass of apple juice can be up to 170 calories and 35grams of sugar! Woooooooooooooooooow!

Full of sugar, some beverages can take a toll not only on your waistline but also on your overall health. Take, for instance, both Orange Juice and Coke contain 10 teaspoons of sugar per 12 oz glass! No, you did not read that wrong. That’s A LOT of sugar! According to the American Heart Association, the maximum amount of added sugar you should eat a day is 9 teaspoons for men and 6 teaspoons for women. That Coke you just drank without another thought took up more than your daily allotment for the day! Yikes!

But, let’s go back to what these empty calories are doing to your body. Extra sugar is stored in your bloodstream as glucose, causing your pancreas to release additional insulin to clear out the extra stores, saving it as fat in your cells.

Sugar addiction is a real problem all around the world, so I urge you to start training yourself to enjoy less sugary beverages. It’ll be very difficult at first and can cause you fatigue, irritability, and digestive upset as your body gets rid of the toxins in your bloodstream. But, this could be the solution you’ve been looking for to get off that plateau.

If water just doesn’t sound good to you, try infusing it with fruit – lime and lemons, strawberries, or blueberries are a great way to start. I love drinking carbonated water so get some bubbles and fiz to my drinks and they beat having any urge to drink a soda! It adds a little bit of flavour and helps your transition to less sugary beverages.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

mandarin covered in chocolate

Want a delicious Dark chocolate orange recipe?

By Nutrition
mandarin covered in chocolate

Staying the course with nutrition is often the hardest part of a healthy lifestyle change. And with nearly 80% of weight loss success being tied into proper nutrition, it’s quite possibly the most important part of the equation. One thing that makes it incredibly difficult is a lack of knowledge when it comes to recipes and the thought that it just isn’t going to taste very good. That’s why we like to provide healthy, balanced recipes once a month to help you get new food into your rotation. Healthy can be delicious and these recipes will prove it!

Here is July’s Food for Thought Recipe!

Is it possible to stick with a healthy lifestyle change and still get dessert every once in a while? Sure, you can bake your cake and eat it, too, (or a dessert, anyway). This month’s recipe is sure to satisfy your sweet tooth. Enjoy!

Chocolate Cuties

Serving size: 1 piece

Yields: 30 servings

Ingredients:

½ Cup melted semisweet chocolate chips

1 tsp coconut oil

5 Mandarin oranges

Flaky sea salt for garnish

Instructions:

1. Mix chocolate and coconut oil in microsafe dish and in 15 second intervals, melt chocolate. Stir when needed.

2. Dip each clementine segment into melted chocolate and transfer to a parchment-linedbaking sheet.

3. Garnish with flaky sea salt.

4. Refrigerate until firm. (About 20 mins).

5. Enjoy!

Healthy can be delicious if you find the right recipe! Start a rotating list of your favorites so you’re never left without a plan! If you are looking for new ways to improve your nutrition, please contact us. We’re here to help!

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Dangers of Crash Dieting

The Dangers of Crash Dieting

By Nutrition
Dangers of Crash Dieting

I am sure you have heard the phrase “crash dieting”, or “master cleanse”, but it means the same thing. It is when people will severely cut calories in order to rapidly lose weight, usually around a specific event such as a vacation or a wedding. The problem with this type of dieting is two-fold.

Firstly, the results aren’t anything but permanent. It’s a short-term solution. Secondly, the short-term solution may have long-term negative health impacts. Here are a few things to consider before resorting to these measures to fit into a new bathing suit or pair of jeans.

One of the big things people who crash diet do not realize is that while yes, they may be losing weight, it is not the weight they want to be losing. As our body starts being neglected with food sources to provide energy with, it begins to go into survival mode, believing that the body is in a state of starvation, so it will hold on to your fat stores because those are the easiest to turn into quick energy for the body to survive. Meaning that while you are crash dieting your body will not let go of fat readily and will sacrifice muscle instead. So, that 15 pounds you lost will end up being more muscle than fat and will leave you with a higher body fat percentage then you started with at the time of your diet. Don’t get caught up with the number on the scale, it’s not just about losing weight it is about losing the right weight.

Crash Dieting doesn’t just affect your waist line, it can also be doing damage to your heart. The shrinking, growing and tearing around your muscles and capillaries can lead to damaged blood vessels which leave you susceptible to heart disease, heart failure and heart palpitations. Cardiologist Isadore Rosenfeld, MD, a professor of clinical medicine at Weill Cornell Medical College, has said that “A crash diet once won’t hurt your heart, but crash dieting repeatedly increases the risk of heart attacks.” The problem lies in the first part of that quote, most people who do a crash diet do not only do it once.

So, what should you be doing? It doesn’t have to be complicated, I am sure you know that you should not eat that piece of cake for breakfast or have a box of Girl Scout cookies at dinner. In North America, the number one item that negatively affects your health is consumed is sugary beverages. A great way to start working toward your weight loss goal by cutting out those sodas, certain fruit juices, and no more added sugar to your coffee and that small change will help you get on a safe path towards your goal weight this swimming season.

Even just changing to proper portions can have a large impact on your weight loss goals and knowing what to eat and when to eat it. If you still are not sure about the best meal plan for you and your weight loss goals, then reach out to your coaches for support and ideas. For most of you who are already involved with an exercise program, the next step will be learning the proper portions and break down and servings for your meals.

Need help with nutrition or achieving a healthy weightloss goal? Reach out to us today to see what we’re all about and lets to set up a discovery call to help you with your weight loss or weight gain goals.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Probiotics and Gut Health

Probiotics: Beneficial or Health Fad?

By Nutrition
Probiotics and Gut Health

When talking about health supplements you often hear about creatine, whey protein, and fish oil just to name a few. But what about probiotics? You may have heard about them on the Activia commercials but are unsure about what they actually do. Probiotics are live bacteria that can be taken to help restore the balance between good bacteria and bad bacteria in your gut. Antibiotics, preservatives in food, and artificial sweeteners can reduce the number of good bacteria. When the number of bad bacteria outweighs the number of good bacteria in your gut, you may experience a range of digestive disorders. These can include bloating, indigestion, and/or gas. While doctors may recommend taking probiotics when experiencing gastrointestinal conditions with antibiotic use, it could be beneficial taking daily as well.

Probiotics may aid in digestive disorders such as diarrhea, irritable bowel syndrome, and inflammatory bowel disorder. But even if you don’t have any of these disorders, probiotics may assist in digestion, nutrient absorption, and immune function. For someone with a health and fitness goal, such as weight loss, these elements can be crucial. You could be following a fantastic nutrition plan, but not reap any of the benefits. Your body must be functioning properly to ensure you are absorbing all the vitamins and minerals you are taking in.

As more and more pharmaceutical companies jump into this supplement niche, it becomes ever more important to ensure that the products are researched. Not all probiotic supplements are created equal. Depending on the brand, it may only contain one strain of beneficial bacteria. Now that may be the strain your body needs, however, you may not see any changes when taking the supplement. When choosing a supplement I would advise picking one with multiple strains of bacteria. Make sure to consult a doctor on which brands actually contain live bacteria and be sure to read the storage instructions. Some brands may require refrigeration to keep the bacteria alive.

So what the verdict? Beneficial or Fad? Well, it all depends on the brand. Probiotics indeed can be very beneficial, but it must come from a good quality source. When trying to pick a brand make sure you do your research. Some of the over the counter probiotics may just be a waste of your time and money.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your  unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Five Clean Eating Tips To Ditch The Junk Food!

By Nutrition

“Eating clean” has become one of the most thrown around phrases in the past couple years when people start talking about eating and fitness, but it is unlikely that most people who speak about clean eating really know how to eat clean for their own bodies. People too often associate eating clean with Paleo, Organic, Keto and even low carbohydrate diets.

In reality, eating clean is just a way of saying that one is not eating “junk food” or “prepackaged food” and instead chooses to prepare his own food with fresh, nutrient dense ingredients.

The problem with eating clean is that there is a lot of misinformation out there and choosing the right foods for you is not always as simple as eating what somebody on the latest blog said is good for you. It can also be very difficult to shake the cravings of foods that you have relied on for so long to give you joy in eating and speed in preparation. At the end of the day, getting the results you want out of your fitness and nutrition regimen will require a little sacrifice, a bit of hard work, and a whole lot of perseverance.

There are a lot of factors that come in to play when trying to lose weight. Some people seem to lose weight with relative ease while others change their eating to mirror that of nutrition gurus, workout more than trainers, and still only see the scale drop a pound or two every month.

The truth is that genetics play a role in the makeup of your physique, but eating right and exercising regularly can help you become the best version of you.

The first thing that you have to do is get rid of the cravings that keep telling you to eat the processed or “garbage foods” that has put you in your current situation.

Eating junk food makes you crave junk food. In order to stop craving it, you have to stop eating it.

You are likely thinking that this is easier said than done, but there are strategies that can put you on the winning side of the junk food battle. Here are 3 easy ways you can learn to ditch the junk food:

1st: You have to get rid of all the junk food in your house…all of it. Give it away, throw it away, and just don’t eat it.

2nd: Stop buying junk food. If you buy it, you will eat it. Don’t buy it and don’t keep it in your home.

3rd: Fill your home and kitchen with healthy snacks such as kale chips, almonds, vegetables, edamame beans, coconuts & hummus.

4th: Learn to say no. You will likely be invited to a party, go out to eat, watch a game at a bar, or have some other access to junk food that will tempt you. Stop rationalizing the choices that you make with your food.

If you have not been really good lately with your diet, you have not worked out hard enough to deserve a treat, and it is not just one cookie. If you are craving it so much that you have to rationalize the choice to eat it, you are not over the cravings yet.

5th: Enjoy the change in your cravings. After you have avoided eating junk food for a while, research shows that your cravings will disappear and you will crave more healthy food. Pay attention to how many days you can make it without your favourite or most challenging junk food?

After you have cured yourself of the junk food cravings and you are sure that you are eating clean, it is now exceptionally frustrating that the scale changed and then froze well before you reached your goals. Now it is time to stop eating excessive amounts of the so-called healthy foods that are set as the staple in your diet. Almost any food in excess is going to cause issues in your diet. If you are eating large amounts of spinach or kale, have at it, but if that spinach or kale is coated in olive oil or salt, you may be spinning your wheels. Peanut butter is great, but six servings a day are not doing you any favors. Toast plus cereal plus granola for breakfast is not good for you just because of the fiber content. Drinking smoothies for every meal is not the same as eating healthy; you are not eating a drink.

Learn to eat the right amounts of fats, carbohydrates, and protein for your body and adjust as your body changes. In order to ensure you are eating the right amount of the right foods, you need to get organized. This can mean that you may need to track your food, put your food in separate containers, or strictly follow a meal plan.

When you change your body with exercise, specifically resistance training, you create more lean mass, which means your body will burn more calories just to sustain itself. Putting on mass, lean or otherwise, does not always seem appealing to a person wanting to lose weight, but most often when someone says they want to lose weight, they follow that statement with saying they want to “tone.”

When people say they want to tone, they often mean they want to burn fat and shape their body in an appealing way. Building lean mass is a must if you want to tone and it can be a secret weapon in burning fat and losing weight.

Eating clean can be something that will help you get to your goals, but it may be that you are not eating as clean as you think you are. Rid your life of all things junk and start choosing healthy food, more sleep, less stress, and regular exercise. Building lean mass, cleaning out your refrigerator and pantry, and learning to train and eat for your body is the key to fitness success. Unfortunately training and eating right for your body can be difficult to learn, but an experienced and knowledgeable fitness professional can help you create a plan that will lead you to the physical self you want to obtain.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your  unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

The Top 10 Brain Foods

By Nutrition

Our brains are like expensive cars. They need a top, premium fuel.

Besides sleep, food, and ‘fuel’ as we say, can be a great asset to ensuring our brains function at full capacity.

How many times have you had a headache and it was probably linked to dehydration? Or brain ‘fog’?

Water the number one nutrient we need however, there are many others that are important to make sure our brain is getting the proper fuel.

But first, the main thing to avoid to keep our brain sharp is… you guessed it, refined sugar.

Besides the other negative effects refined sugar can have on the body, refined sugar impairs the brain to function properly, lead to inflammation, and can even cause depression.

According to Dr. Mosconi, a neuroscientist, an immersive nutritionist, human brains require as much as 45 distinct nutrients to work best. Some are produced by the brain itself, but the majority of them have to be imported by our diet.

Check out the top 10 Brian foods according to Jim Kwik, author of Limitless, to help keep you sharp!

  1. Avocados: they have monounsaturated fat that helps us sustain a balanced blood supply.
  2. Blueberries: defend the brain from oxidative stress and reduce the symptoms of brain aging. Three experiments have also shown that they can assist with memory.
  3. Broccoli: a perfect source of vitamin K, believed to enhance cognitive function and memory.
  4. Dark Chocolate: This makes you focus, concentrate, and release endorphins. Chocolate also has flavonoids, which have been found to enhance cognitive function. The darker the chocolate, the less sugar it has.
  5. Eggs: Memory-enhancing and brain-boosting choline.
  6. Green leafy vegetables: They are excellent sources of vitamin E, which decreases the symptoms of brain aging, and folate, which have been shown to enhance memory.
  7. Salmon, sardines, caviar: High in omega-3 essential fatty acids, which tend to reduce the symptoms of brain aging.
  8. Tumeric: Helps suppress inflammation and improve antioxidant levels while also enhancing brain oxygen consumption. There is also some evidence that turmeric can alleviate the cognitive loss.
  9. Walnuts: These varieties of nuts have high levels of antioxidants and vitamin E that protect the neurons and prevent brain aging. They also contain high levels of zinc and magnesium, which are very good for our mood.
  10. Water: Of course finally, water. Our brains are 80 % water, dehydration can induce brain fog, fatigue, sluggish responses, and speed of thought.

PMF Podcast: The Importance of The Fitness Assessment

By Nutrition

🧐What is a Fitness Assessment?
🤨Is it another scam that trainers use to try and sell you training?
🧐Is it even worth doing?
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Hi there, Coach Daniel here from Pure Motivation Fitness. I wanted to share some items of why the initial fitness assessment is so important when starting a fitness program in our podcast today!
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If you have never had one It enables us to provide a custom approach to an individuals program.
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Medical background: Going through medical background , previous exercise experience enables us to gain a better understanding and ensure we can take into account previous medical issues that can injure an inidividual of not taken into account.
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Secondly, gaining previous exercise experience allows to know what kind of training protocol they’ve done. If they’ve worked with coaches in a 1on1, group setting, independently, or never have been on a set fitness program.
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Body Composition scan: The inbody assessment shows us exactly what composition an individual has (lean mass, muscle , body etc) and enables us to formulate goals to correct composition, versus strictly focusing on weight gain/loss. Focusing on composition ratios ( what is the lean to fat mass ratio) enables metabolism to increase and in turn can keep fat increase off longer.
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The Importance of Movement Quality – why is a screen so important to achieving your goals ? Whether someone is trying to gain or lose weight, get stronger or faster , the foundation of their movement has to be perfect. Otherwise they can development injuries much quicker.!
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Over 80% of people coming in have postural issues due to our current working conditions and even more so the importance of a movement screen.
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We will then take clients though a mini session coaching them on main movements Such as hinging , squatting , pull and pushing movements to ensure they can integrate into our small group program easily and safely
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These and more areas Of ones personal fitness criteria are taken into consideration when we at Pure Motivation Fitness Provide you a “Fitness Assessment”!
It’s totally worth the process and we guarantee to provide you the most educational and motivating experience or your money back!
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Let us know what questions you may have and if you would like to book a complimentary Assessment?
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If so DM us back or call 905-832-3331

Weight Loss vs Fat Loss

By Nutrition

There are so many items and gimmicks out there that give you a fast weight loss. For more years than I can count, it has been a buzz term! Your first reaction is “I need to lose weight” if you’re dissatisfied with the way you look, but what if I told you that might not be the correct response. Today, to help you gain a stronger base to set realistic health and wellness goals, I would like to illustrate to you the difference between weight loss and fat loss.

So, really…What’s the difference?

As many health-related words , people are confused when it comes to weight loss and fat loss, and they seem to be used interchangeably. When you step on a scale, the number represents the total weight of your bones, muscles, organs, and body fat. In terms of weight loss, you’re trying to lower the number. When you talk about weight reduction, the main aim is to lower the body fat percentage by the amount of fat your body holds.

Generally speaking, there are few people who really need to lose “weight,” that is, athletes before a game. But, for the rest of us, the reduction of body fat should be our objective. The problem with weight loss is that it is an inaccurate indicator. Your weight can fluctuate daily due to water loss or retention, whether you have just eaten, bladder content, muscle loss or gain, and many other factors. It’s very hard to point to a single factor that could increase or decrease your weight from day to day. In addition, a person with very little body fat, who is in perfect shape for all purposes, will weigh more than someone of the same height who is obviously out of shape. These variations are not taken into account in the standard bathroom scale. So, it’s necessary not to fix a number.

So, what should you do to lose fat while building muscle?

The number one thing you should consider before you start your weight loss journey is that you need to change your diet – with exercise alone, you can’t lose as much body fat. Eat whole foods, proteins and vegetables and avoid processed foods as much as you can. Second, and we’ve touched on this in the past, start strength training. It builds muscle and helps to lose fat.

Checkpoint Motivation

It’s really hard to see results quickly, but it’s not hard to track the progress. Take measurements before you launch your fat loss journey. Measure your arms, chest, waist, hips, legs. Take assessments on a weekly basis and keep a log of your defeats. Take full body photographs every two weeks to get a true picture of the progress you’re making. Keep a diary of your meals and keep yourself accountable for making healthier decisions. Make sure you record your workouts – again for transparency, but also to have written proof of the strength you’re building!

We will help you get started on your weight loss journey and explain the best way to achieve your goals with a full diet and exercise plan. Together, we are going to make your ambitions a reality.

PMF Podcast: Natural Strategies To Boost Immunity With Dr K

By Nutrition

Hi everyone! Hope your amazing and ready to start a new week with a positive attitude, an appreciation for all that you have in your life, and an intentional proactive mindset that is geared around making sure you create time to exercise and eat healthily vs. fear exercise, hide from it or convince yourself that is not possible to add to your lifestyle!.

In today’s PURE Motivation Fitness Podcast I wanted to share some light on Natural, healthy Strategies on how you can Boost Your Immune System, Provide your body with the best forms of Immunity Boosting Foods, Vitamins & Minerals.

Today we are joined by Dr. Demetre Katrivanos how is not only an experienced veteran Doctor of Naturopathic Medicine, Exercise Sports Nutrition Coach & recently newly Certified Fitness Coach! He has been in the industry for well over a decade and has been helping thousands of members both in and outside of PURE Motivation Fitness change their lives, change their mindset when it comes to eating healthy, and even changing their eating behaviors! Much of his success is due to his passion for exercise and nutrition and making them be a joint process and not two different factors that are discussed, handled, or separated.

Dr. Katrivanos is a licensed naturopathic doctor registered with the College of Naturopaths of Ontario. In addition to his degree in naturopathic medicine (ND). Dr. Katrivanos also completed and obtained his degree in conventional medicine (MD) from Saba University School of Medicine in the Netherlands Antilles. He has had training in a clinical setting at Toronto General Hospital and Toronto Western Hospital respectively.

Dr. Katrivanos has a centered-patient practice and his focus lies beyond the symptoms, and involves understanding and addressing the origins, prevention, and treatment of complex, chronic disease using a whole-body systems approach.

Today’s podcast focuses on the following topics below and we hope you find it helpful. If you do, we would like to if you can please share this with any friends or family you feel can benefit from hearing it. To learn more about Vaughan’s 1st and only Boutique Fitness Studio with over 60 Small Group Personal Training Fitness Classes each week, visit www.puremotivationfitness.com

IMMUNE BOOSTING FOODS
-Mushrooms (Shiitake, Reishi, Cordyceps)
-Broccoli
-Anti-oxidant family (berries, cherries, kiwi, grapefruit)

IMMUNE BOOSTING VITAMINS & MINERALS
-B-Family of Vitamins
-Vitamin D
-Zinc

Coach Dimitri