Nobody ever said that it would be easy. Getting healthy is not a quick fix and staying on track is a lifelong endeavor. But, you may be sabotaging your own success and not even realize it!
Here are 5 Habits That Can Stall Your Healthy Lifestyle.
1. When thinking about habits to put on this list, the number one thing that came to mind is what kinds of beverages you consume. We are so accustomed to sweet flavors that we automatically gravitate toward sodas, juices, and flavored coffees. The problem with all of these drinks is that they are full of sugar and unnecessary calories. Try to migrate your tastebuds to the “good side” and stick with water, infused water, and unsweetened coffee and tea. It may take a few weeks before you stop craving the sweet flavors, but you’ll thank me for this advice in the long run.
2. Stocking the shelves of your pantry with unhealthy snacks. Let’s be honest, if it’s in the house, the likelihood of you consuming an array of unhealthy snacks increases tenfold. Just stop buying it. If it’s not around, you can’t eat it, plain and simple. Don’t derail your healthy lifestyle journey before you even have a chance to begin. Choose fresh veggies, nuts & seeds or homemade snacks.
3. Not drinking enough water. I’ve spoken about this many times in the past, but it’s incredibly important to continue to hydrate yourself with water throughout the day. Water is an integral ingredient in a healthy lifestyle and overall wellness as it directly affects many of our body’s systems and how they function. Add a lemon, lime, or some orange, cucumber wedges to add flavor but avoid juices and other high sugar coffee drinks.
4. Avoiding all exercise outside the gym. Your 30 minutes in the gym is a great start, but you need to try to add a few extra minutes here and there to increase your overall wellness. Take the stairs, park far away from the entrance to a store so you have to walk a few extra steps, throw a ball around with your kids, take the dog out for a walk, just about anything that will get you up and moving around throughout the day.
5. Sleep deprivation also plays a large part in your ability to control your weight and stay on a healthy lifestyle path. Without an adequate number of hours a night, your body does not have the ability to fully recover from a workout, stave off disease, balance hormones and control the ability to lose weight. Set a reverse alarm to remind you it’s time to go to bed 1/2h prior so you can begin the process, slowly transition from laptop, TV, cell phone to slowly reading and shutting down.
Take your healthy lifestyle journey one day at a time, but keep in mind that it only works if you are consistent and dedicated to the end result in every aspect of your life. Good luck! If you would like help defining your goals and achieving them, contact us. We’re here to help!
If you’re new to exercise or seeking that athletic, active and lean physique and not sure where to start? Click the box below to set up a free Discovery Call to help guide you through, what your Body Type is and what’s the best program and nutrition for you!
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.
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.
This summer, I visited Rhodes Greece with my family, and not only did I enjoy and over enjoy the delicious proteins: fresh fish from the sea, fresh organic meets from the local butchers but also the freshly baked bread and amazed at how much of a stable it is in the Mediterranean diet. In moderation and proper proportion to our body type, I’ve always had an open approach to one’s starchy carbohydrate choice especially for those seeking weight gain, and often thought about how many people in the world who can’t enjoy it, or consume anything with Gluten!
Unless you’ve been living under a rock for the past few years, you’ve heard many people talking about gluten and its effects on the human body. But, coming from friends, it may be hard to figure out fact from fiction. And, anecdotes about how much your life can change if you eliminate it from your diet are great to hear, but let’s get down to the cold, hard facts and you can decide for yourself what to believe.
First of all, let’s define the word “gluten”. According to the Celiac Disease Foundation, “Gluten is a general name for the proteins found in wheat, rye, barley and triticale (a cross between wheat and rye”. Known as Celiac Disease, gluten sensitivity is one of the most common food sensitivities anyone can have. That said, it’s sometimes hard to diagnose and even harder to completely control given that gluten is found in many products that you wouldn’t even imagine it to be.
What happens when you have Celiac Disease?
So, gluten sensitivity is actually a disorder of the immune system. When a person with this disorder consumes gluten, the immune system responds by producing inflammation that then leads to tissue damage throughout the body. While symptoms vary, no tissue, organ or gland in the body is immune to the effects of gluten. Because the brain and nervous systems are both affected by this sensitivity, it can lead to difficulty concentrating, fatigue and irritability.
Many people who have gluten intolerance may not be aware of it, as the symptoms can be difficult to recognize. People with gluten intolerance often brush off their symptoms as regular, nonmedical discomforts. You may be suffering from gluten intolerance if you frequently experience problems like:
Brain fog
Fatigue
Joint pain
Headaches
Bloating
Digestive problems
Skin problems
Depression and anxiety
Experiencing an ongoing combination of these symptoms is a likely sign of some form of gluten intolerance.
Hiding in plain sight
Aside from the obvious offenders where wheat, barley, and rye are the main, known ingredients, gluten can be found in any packaged or prepared foods, candy, and soda. If you’re afflicted with this disorder, you need to learn to read all nutrition labels very carefully to search for gluten. Check out labels on anything that contains artificial colours, broths, food starch, and anything in a package to ensure you’re not inadvertently ingesting gluten. Stick to animal proteins, vegetables, healthy fats, and fruits and you don’t need to worry about gluten as they are naturally gluten-free.
If you suspect you may have a gluten sensitivity, please check with your physician for confirmation. Many disorders and diseases can mimic the same symptoms of gluten intolerance. Your physician will be able to provide you with additional information to help control any adverse effects you may be experiencing.
If you yourself are a busy professional & career oriented parent 40+ years of age seeking help getting started with a tailored fitness approach or know someone who is interested in losing weight, having a coach, or being held accountable click the button below and book a FREE Discovery Call to learn how your body type affects your eating and exercise program.
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.
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.
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.
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.
“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.
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.
Hope you had an amazing Family Day? If you live in Canada the 3rd Monday of February is a National Family Holiday every year and I love it because it forces us to stop and take time to block out everything else and remember about FAMILY.!
Coach Dimitri here, and every Tuesday I’m going to be sharing with you some training tips, nutrition hacks, and mental strategies that each body type should follow or work within to help each and every one of you get the most results with PURE Motivation Fitness and help you learn more about science, genetics and how our unique bodies work together and against us.
Let me ask you a question? Do you know of anyone that can eat all the time, eat high-calorie foods, even eat a lot and not exercise but still does not gain weight?
Do you know of anyone or any friends that don’t practice exercise regularly but when they do even if it’s for a month they automatically start to lose fat and gain muscle with little to no effort?
If so then Voila, you have met the 1st of 3 Body Types and I’m a prime example of a fit Ectomorph at 42 and have dedicated my life to helping men and women just like you learn more about their body types.
BODY TYPE = THE ECTOMORPH (HARD GAINER)
An ectomorph has a light bone structure, long limbs, is not thick from the side profile with a flat narrow chest.
These individuals often have a hard time building and gaining strength. Long-limbed and not particularly muscular ectomorphs can be ‘skinny fat’ meaning a low weight and/or small size with a high body fat percentage.
Ectomorphs resist weight gain because of a fast metabolism. They can overeat without gaining much weight. This body type has little to less observable body fat, is lightly muscled, and has a smaller more linear frame and joints.
When training, focus on power and resistance to build strength. To maximize body composition (lean-mass gain, body-fat loss) as an ectomorph, eat good-quality fats with a moderate protein intake of 25 to 30 grams per meal (four meals per day if you have a pre-training minimal) along with good-quality carbohydrates.
On non-training/exercising days, do not skip the mid-morning snack: Breakfast is hearty enough but you will still need more fuel to carry you through. After you have your afternoon snack, you may want to ensure you have 1-2 smaller dinners to ensure you not too low in calories. Remember if your goal is to gain muscle you need to eat!
Ectomorphs tend to have overly efficient metabolisms coupled with natural-born endurance, speed, and agility. They do not store carbohydrates as fat as easily as others and have difficulty gaining weight. Due to their high heat and energy expenditure, Ecto’s often burn more calories than they consume and can very rapidly drop weight and body fat percentage.
Ectomorphs are encouraged to conserve energy by slowing down and learning strategies to relax, reduce worry and get more sleep. Cardio is often counterproductive if you’re trying to add weight or size and should be kept to a minimum as daily hyperactivity is often commonplace.
The Ectomorph must avoid over-training and should get in and out of the gym quickly, refuel with proper nutrition and allow ample time for recovery between workouts. Skipping meals is NOT an option and will result in rapid muscle loss.
We help Busy Business professionals & Stressed Parents, look better naked, regain their energy & improve sex drive in < than 90 days by teaching them to Eat & Exercise for their unique body-types without having to obsess about fitness, be stuck dieting & eat 2 dinners every night!
If you’re interested & ready to take action and get serious about your fitness & nutrition click the bottom below to schedule a complimentary Discovery Call so we can, together, plan your next 90 days of body-fat transformation success.
Hi guys happy Friday and I hope you are all excited to enjoy another beautiful weekend without any snow!!!
First & foremost thanks to everyone that sends us your most important questions that need answering and Id like to ask again:
*Send me 2-3 questions that you have and we can give you a shout out too*
Today’s post is about the following 3 questions:
1) What can I do at home to get stronger if I don’t have heavy equipment?
2) What should I eat after every exercise session?
3) What can we eat if we’re hungry late at night at 9 or 10 pm?
It’s important to know that you can always build strength even if you don’t have heavy dumbbells by training smart. Pre exhausting is the best method and can be done for any muscle group.
Consuming a protein shake or having a meal that’s easily digestible post-workout is the best for optimal absorption and recovery, and will assist with fat loss and muscle building
And when it comes to eating late at night remember…every meal needs a protein carb and fat regardless of the time, the only difference is that late at night you can replace the starchy carb or fruit carb with veggies to ensure your not spiking your blood sugar.
Please help me spread the positive word and vibes of health and fitness and sharing this with anyone you feel this post will help! Comment below and let me know if you have any questions that we can answer for you.
Hi guys welcome to another edition of 5 min Friday here are today’s 3 questions and my answers to them.
1. is it healthy to feel sore two days after a workout?
2. if I want to lose weight should I cut out carbs from all my meals?
3. is it better to count calories or macronutrients
be sure to dm or email us your questions so we can answer them during our Friday segments!
Many women, especially as approaching middle age may have heard the phrase ‘middle age spread’. Well unfortunately there is some truth and science to back the phenomena.
As we age there is a natural loss of muscle mass, about 1/2lb yearly after the age of 30 and up to 1lb yearly after the age of 50. That alone will start to decrease metabolism, but if the wasn’t enough as women approach and enter menopause they experience reduced estrogen levels, and lower quality of sleep. Add these three culprits together and its a recipe for a slower metabolism, increased body fat, particularly abdominal fat, and hence ‘the middle age spread’. This will occur if you maintain your lifestyle and don’t make some changes accordingly to try to counteract the reduction in metabolism.
This can be done by three somewhat easy ways, although not always easy to execute, you need to to try harder than when you were younger, sorry ladies. Firstly, eat less, this doesn’t mean starvation or fad diets, you need to check in with your portions, you are eating for a lower number of metabolic calories needed through the day so adjustments need to be made, and ensure you are getting quality macronutrients, complex carbs, proteins and healthy fats. Also watch the sugar, alcohol, and fat intake, these bad boys pack a large calorie punch and not reducing these will derail your efforts. Secondly, move more, easy right? If you don’t strength train, start, if you do, add some more. Just increase your calorie expenditure through both aerobic and anaerobic exercise, from what you were doing before. Lastly, focus on improving quality of sleep, lack of or broken sleep causes weight gain. The increased exercise and cleaner diet should help, and adding relaxation therapies like yoga and meditation have been shown to improve sleep. If needed you might want to try natural supplements like magnesium that may help somewhat.
So yes ‘middle age spread’ is real but can be counteracted with some changes to your lifestyle; eat less, move more, sleep well! These changes will be beneficial for your overall health as you age, reducing risk of heart disease, type 2 diabetes, and some cancers.
I’ve written this email with the intent to showcase the positive effects, discuss some myths and give back some information about Vegetarian Diets despite me personally being a full out carnivore and prefer a mixture of a Mediterranean Diet.
As a fitness coach for over 23 years my main concern when it comes to helping my members follow or stick to a diet is that FEMALEStry to maintain a min or average of .8 -1g or protein per pound of body weight and for MALESto consume 1-1.5g of protein per pound of bodyweight. Sometimes even suggesting 1.7-2g of protein per pound of bodyweight depending on the size and height of the athlete and how much lean mass they have.
Say what you will about vegetarianism, but the truth of the matter is more and more people are making the change to a plant-based diet, even if it’s only one day of the week hence meatless Monday. October 1stwas World Vegetarian Day, but the day has been expanded to Vegetarian Awareness Monthto celebrate and highlight the benefits of a plant-based diet. Stereotypes come with every “diet”, but vegans and vegetarians face some misconceptions that are held with popular beliefs. Here are a few myths we are busting up about vegetarians.
Myth 1-Vegetarians and Vegans don’t get enough protein?
Despite the stereotypes associated with vegetarianism and its many forms, if you want to be a bad ass and think about it plants provide ten times more protein per acrethan meat. Which means vegans and vegetarians have a variety of protein sources including: beans (black, soy, garbanzo, etc.), nuts (almonds, walnuts, cashews) quinoa, leafy greens, tofu, tempeh, seitan, buckwheat, seeds (hemp, pumpkin, etc.) jackfruit. Plus, plant-based proteins contribute to a more heart healthy diet because they contain more fiber and less saturated fat than meat.
However, if a client or person wishing to shed bodyfat doesn’t understand how their mesomorphicor endomorphicmetabolism and body types contribute to eating a diet that is typically higher in carbs and less in protein they can spike blood sugars very easily and store more sugar to fat than they want to. That’s why you should always mix a plant based protein with a carb either something high in fiber (fruits & veggies) or a healthy nutrient dense measured out grain based carb (quinoa, oats, wild /brown rice, grain crackers ect) and a healthy fat (avocado, olives, cheese, nuts, seeds, nut butter, salmon, sardines) so that you eat all 3 macronutrients tougher and slow down the release of the carb you choose to not spike blood sugar.
Myth 2- If you don’t include dairy in your diet you have weak bones?
Most people think of vegans and vegetarians as waifs or skinny and weak because they think: A – they don’t get enough protein and B – because they don’t get the nutrients from consuming dairy products. First, not all vegetarians are against dairy. Vegans don’t eat anything that comes from animals including dairy and eggs, but most vegetarians are Ovo Lacto Vegetariansand consume eggs and dairy. So if anything I highly recommend anyone who is Vegetarian to follow this slightly less restrictive form as you can beautifully consume higher amounts of protein per pound of bodyweight male and female and thus never be catabolic (where your losing lean mass due to being more active and consuming less protein than your body requires or are deficient. Someone that is an Ovo Lacto Vegetarian can for example have fresh omelettes with 4-5 whites and 1-2 yolks a few times per day and consume a total of 25-45g of protein per serving! Add some delicious burrata cheese, Mozzarella, Ricotta or Feta cheese to every salad per day and there can easily be another 15-35g per day so this is more something that I can give my Spartan Stamp of Approval to.
However,even if you are vegan, the nutrients needed for good bones – calcium, vitamin D and protein – can be found in kale, broccoli, bok choy, tofu and soymilk. So for anyone that claims that Vegans or Vegetarians have poor bone help take a hike because your mistaken. There is a difference between what macronutrients and vitamins are needed for muscle grown and sparing and other foods for bone health. Anyone that claims to talk down to a Vegetarian Diet is simply uneducated and needs to know that facts!
Myth 3- If it’s vegetarian it’s healthy?
Wouldn’t that be amazing! But that is absolutely not true. Sugar is vegetarian and is a huge contributor to obesity and other diseases. It’s easy as a vegetarian to load up on processed foods like veggie burgers or “chikn” because it doesn’t take a lot of work, but those processed foods can be full of sugar, oils and sodium. Remember unlike a lean piece of red meat, chicken, turkey, or fish being grilled on a BBQ with minimal to now sugar ALL the MEATLESS PATTIES consumed are full of ingredients to help promote and extend shelf like because its man-made. And, to add to it there are many labels to claim they are PURE Vegetarian but have ingredients like sugar, and corn syrup as the first 2 ingredients meaning they are of highest values.
However,As expected with a well-balanced diet that for anyone in general should try to avoid processed foods and make sure it looks like it was yanked out of Yia Yia or Nona’s garden (grandmother in Greek & Italian).
Myth 4- A vegetarian diet is full of carbs?
Carbs are not a bad word and yes, vegetarians on average consume more carbs than meat eaters, but a vegetarian meal isn’t just pasta. Just like a well-balanced diet that includes meat, requires planning, so does a vegetarian diet. While it’s easy to whip up a vegetarian pasta dish, make sure you’re eating whole food sources of carbohydrates. They contain more water and fiber to make and keep you full and don’t contain added sugar, fats or chemicals. Oats, beans, root vegetables and fruit are all whole foods sources.
That’s why is essential for anyone who wishes to change or stick to an ALL VEGAN or some form of LACTO OVO or VEGETARIAN diet that they learn the importance of knowing how to gauge and measure your macros so you can properly and precisely create a plate that has a mixture of food that all give you protein , carbs and fat.
For Example:
a) Breakfast of 3/4c beans with 1/2c diced veggies +1.5 tbsp of olive oil and 2oz of nuts and feta cheese
b) Protein shake with khale, +water + ½ avocado and nut butter
c) Mixed green salad with 1/2c chick peas , 1/2c pumpkin seeds, 1tbsp olive oil and vinegar and1 cup of red cabbage
***All these are a great mix of min 25-30g of protein, 25-50 g of carb and 10-25g of healthy fats. This is way better than just having oats and fruit for breakfast or salad nd fruit on it. ****
However,Plants are full of phytochemicals, antioxidants, vitamins, minerals and fiber and eating a plant-based diet is one of the most nutrient dense, healthy ways of eating and dieting because lets face it if your 25-55lbs over weight it 80% due to you eating months or years of highly processed foods, carbs or nutrient deficient caloires and not moving enough…So…if you want to shed the “cheecho” (Italian for love handles)its time to imagine replacing your carbs you eat each day in high amount to veggies in each day in high amounts and watch how fast your tummy and thighs slim down.
YES ITS THAT EASY!!!!
But it takes work and thoughtful planning to reap the benefits of this lifestyle. Make one small change this month, even if it’s finally including a meatless Monday, to celebrate plants as a bountiful food source.
ATTITUDE is everything,
Dimitri Giankoulas
Fitness, Nutrition & Lifestyle Coach
***LETS SCHEDULE A “FITNESS DISCOVERY CALL***
Fitness, Personal Training & Nutrition Counselling is my life’s work! I was born to Motivate, Educate & Inspire so lets help you book a 15min Fitness Discovery Call (or if your really serious and want to fast track) a Fitness Assessment so we can help you solve any Exercise, Nutrition or Motivation problems you may be having by clicking here: https://go.oncehub.com/DimitriGiankoulas
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How are you champ? It’s Saturday and that means the weekend is here!
For many of you that means taking some time to relax, reflect, recharge and spend some quality time with family and friends.
We live in such a busy, high stress and highly addictive world of always being “on” or “staying connected ” via social media, that its great to take some time away from everything. Plan an afternoon or night out and visit your favourite restaurant so you can enjoy a nice healthy meal, not deal with the food prep or most importantly, the “clean up”.
I hate doing dishes even though we have a dishwasher, when you’re eating 4000 calories per day, theres always dishes, pots, pans and more to clean up so tonight were going out to eat.
I wanted to give all of you some of my easiest and most practical tips on Eating Out at a restaurant and hope you enjoy them, use them and share them with any friends or family!
Be sure to remember that we need time to remove ourselves from our “crazy” world and need to get back to good old fashioned traditions of eating together with people we love, not having our cells phones out and making eye contact, enjoying true conversations with people and what not a better place to do so than your favourite restaurant.
We often visit a few of our favourite places to eat and if you want to try them out they are:
-Grazie Restaurant
-The Keg Restaurant
-Motorino Restaurant
-Avenue Restaurant
-Philoxenia Restaurant
Tips 1 of 3:
Everyone loves a nice dinner in a nice restaurant. I have compiled some tips to help out with your “night out”:
1. Eat before you go out so you are not starving
2. Don’t ask for bread or tortilla chips. When they bring it back or if that’s not possible, then just don’t eat it
3. Look at the menu closely and ask your server what comes with your meal. If there are tempting items that you don’t want to eat, request for the server to leave them off
4. Some restaurants are now getting savvy with a health conscious section on the menu; keep a look out when you are looking through a menu
5. Drink water (i love carbonated like Perrier) or tea (unsweetened) vs. pops or high sugar drinks
6. Stop eating when you’re full. Let the server take your plate so you don’t keep stuffing yourself or take it to go
7. Say NO to dessert – eating something that had truckloads of sugar, fat and calories after you just ate a complete meal can cause havoc to your digestive system. If you have to split it with everyone at your table!
8. Order grilled or baked chicken breast, fish or steak. Ask for steamed vegetables
9. SPECIFY – no butter, no oil. Or tell them to bring dressings on the side your in charge here not them
10. Only order what you intend to eat and don’t get thrown off by getting specials loaded with extra sugar, butter and high caloriesRegardless of any restaurant you choose, there is always on option to grill or bake, just ask your server!
If you or anyone you know in the Vaughan region is looking to start or improve their current fitness program, or is wanting to get help with any nutritional areas of concern, until July 31 2019 we are giving away 20- 7 DAY FREE VIP Access Guest Passes. To try PURE Motivation Fitness out or to refer anyone you know who may be interested click here!
p.s. Remember ATTITUDE Is Everything
Coach Dimitri
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