Eating Healthy Helps You Lose Weight, While You Boost Your Memory

Eating Healthy Helps You Lose Weight, While You Boost Your Memory

Part of any fitness program is eating healthy. Healthy eating can help you lose weight, improve your metabolism and even help build muscle tissue. What most people don’t realize is that it also can aid cognitive thinking and boost your memory. Improved memory and cognitive thinking is important no matter what your job or station in life. A healthy diet is especially important to help maintain brain functioning at both ends of the age spectrum, children and seniors.

Brain food includes spices.

Gingko biloba is one herbal supplement people have taken to boost memory, but there are common herbs and spices that you can use in cooking every day. Turmeric contains curcumin, which has been known to help reduce inflammation, making it important in preventing Alzheimer’s, as well as arthritis, diabetes and even cancer. Black pepper also boosts brain functioning, while boosting the effects of turmeric. Just smelling cinnamon has been proven to increase cognitive functioning, while adding as little as a half teaspoon a day to your diet provides enough of this superfood to protect your brain.

Fish that contain Omega3 fatty acids boost your brain power.

Fatty fish like salmon are not only good for weight loss and a healthy diet, they’re good for your brain. The fat they contain is important for the brain, since it’s about 60% fat, with half of that fat being omega-3 fatty acids. Fatty fish provide the building blocks and eating adequate amounts of omega-3 fatty acids has been shown to slow mental decline and Alzheimer’s. Studies show that an imbalance of omega-6 to omega-3 where there’s too little omega-3 leads to depression and aggression problems. It not only boosts memory and brain functioning, it improves your mood, too.

You’ll get plenty of brain food when you eat healthy.

The B vitamins help nerve and brain functioning, while also enhancing your mood. Foods like whole grains, eggs, dairy, meat, seeds, nuts, dark leafy vegetables and fruits are high in B vitamins. In fact, Eggs are particularly high in choline, grouped in the vitamin B complex. It’s known as a real memory booster. Nuts from trees aid in cognitive functioning and reduce the risk of brain damage. Walnuts are the best types of nuts for the brain. Fruits and vegetables with orange or red coloring are high in vitamin C, which also helps protect the brain.

  • Caffeine, whether from coffee or tea, can improve your concentration and boost your mood. Green tea helps protect the brain and also aids memory. Don’t forget to drink water also. Even slight dehydration can affect your mental powers.
  • Inflammation not only causes serious diseases like cancer and heart disease, it’s also linked to dementia and Alzheimer’s. Any food that’s anti-inflammatory, such as broccoli, can provide that protection.
  • If you want a sweet treat, a small square of dark chocolate can improve your memory and mood. Dark chocolate contains flavonoids that help the brain.
  • You’ll get maximum benefits when you snack on food like blueberries or pumpkin seeds. Pumpkin seeds contain minerals like magnesium, copper, iron and zinc that help the brain and blueberries are a powerful antioxidant.

For more information, contact us today at Next Level Fitness

Get Back On Track After The Holidays

Get Back On Track After The Holidays

From the end of November to the end of the year, there’s a bounty of sweets to tempt you and too many activities that take away from your workout schedule. It’s a new year now and time to get back on track and if you haven’t started a fitness program, time to start one. People in Irvine, CA who get back into the habit in January are glad they did. Not only does it help them stay fit and lose weight, it also helps lift those after holiday blues.

You control the type of year it will be.

Whether you’re going to have a year of regret or one of victory is your decision. It takes focus and determination, which eventually turns into habit. Even if you ate an entire tin of cookies or cleaned your plate several times at one meal during the holidays, it’s a new day and time for you to take charge. Start by focusing on cleaning up your eating habits. It’s going to be tough, especially since a lot of holiday food is loaded with sugar. Start by planning menus and making food ahead for the week, including snacks, so you won’t be tempted to sneak those sugary treats into the grocery cart or be tempted to get carryout on the way home.

While you’re focusing on planning meals, don’t forget to add exercise to your schedule.

It’s easy to skip a workout when you haven’t put it in your schedule. There never seems to be enough time in the day to do it. That’s why adding it to your daily schedule and making it an appointment with the gym is so important. Just like scheduling your workout, scheduling your meals and eating at a specific time can help, too. Try to maintain continuity throughout the week, even on the weekend. It will help get you into a routine.

If you’re getting back in the groove, don’t try to pick up where you left off.

The older you are, the quicker your body loses muscle tissue. If it’s been a month or so since your last workout, you’ll be surprised at how much strength and endurance you’ve lost. Ease into the first few workouts, doing less than you did before you quit for the holidays. You’ll save yourself the potential of injury and the super sore muscles that can cause you to skip your next workout. You’ll be able to get back to your workout within a few weeks without injury.

  • Don’t forget to get adequate sleep. You may have skipped critical hours of sleep during the holidays. Not only does that affect your energy, studies show that lack of sleep can cause you to gain weight.
  • Don’t forget to drink plenty of water. It’s tougher to drink water during the winter months, but you can still get dehydrated during the winter months. Make sure you drink 8-eight ounces of water a day.
  • Don’t just rely on the gym for exercise. Have fun with the family or exercise when you’re watching TV. Going out dancing and taking walks add to your workout schedule.
  • When you get back to the gym or start a fitness program, you’ll realize just how great it feels to burn off the stress of the day with a program of exercise.

For more information, contact us today at Next Level Fitness

Don't Wait For The New Year To Start It Right

Don’t Wait For The New Year To Start It Right

Most people make resolutions for the new year, but often find them way too ambitious to achieve. Rather than waiting and starting with a list that’s long and intimidating, don’t wait for the new year to make a change, start it right away. Living a healthy lifestyle begins with a small step. Why wait to start when you can create some healthy habits that will also help you through the holiday season.

Just keep moving.

Exercise is important and you can get more by making a few changes. When you’re out shopping or doing the chores at home, make that time an exercise time. You won’t be using precious time. In fact, you’ll probably get tasks done faster. Circling the parking lot when you’re shopping will help you find the best parking spot, but it burns extra fuel and doesn’t give you an opportunity for extra exercise. Park in the first spot you find and walk a little further, making it a brisker pace in the process. Don’t wait for elevators, take the stairs and when you walk somewhere, make it at a fast pace.

Start switching to a healthier diet.

The holidays are definitely not a time to start a diet. Luckily, eating healthy isn’t dieting. Start by planning healthy snacks to prevent overdosing on all those sweet treats you associate with holiday time. Rather than gorging on special holiday treats, freeze them and munch on one a week throughout the year. Knowing you’ll have some for later will diminish your desire to eat them all now. Plan healthy meals and make them ahead for a whole week, so you won’t have to stop for a quick drive through meal during the week.

Make holiday dinners healthier.

Sure, everyone eats way too much on the holidays, but what if the food you brought was high in nutrition and taste, yet still low in calories. Overindulging in that case isn’t as much of a problem. Slim down some of the favorites by making substitutions, such as wild or brown rice for white rice. Even appetizers can be healthier by making recipes like eggplant ricotta appetizers or an avocado-feta dip.

  • Get plenty of sleep. Studies show that lack of sleep boosts the hunger hormone, ghrelin and diminishes the one that leaves you full, leptin.
  • Carry a bottle of water with you. It may be winter and the holidays, but staying hydrated is important. If you find yourself dragging, try a bottle or glass of water and you may find that’s all you needed. Mild dehydration makes you tired.
  • If you can’t start a program of regular exercise at the gym, try walking. You can break up the walks to ten minutes each and do them throughout the day.
  • Give yourself a gift of good health. Whether you include it on your wish list or give yourself a gift, you’ll find a few sessions with a personal trainer can get your fitness program off to a great start. Next Level Fitness even offers the first session free.

For more information, contact us today at Next Level Fitness!

Tips To Keep Your Holidays Happy And Healthy

Tips To Keep Your Holidays Happy And Healthy

Whether you feel like hiding in the closet when holidays roll around or simply love the holidays, but find you can’t seem to keep up with all the demands, it’s time to make changes. You can keep your holidays happy and healthy in Irvine, CA, by planning ahead, taking time for yourself and focusing on what’s really important in your life. That’s easier to say than to do. After all, where do you find time for yourself when there are so many tugs on your time, making it impossible to keep up the pace.

Prioritizing is the key.

For most people, family comes first. After all, that’s what the holidays are all about, family. Jobs and paying bills are the next priority. Beyond that, you need to identify not only which ones tasks are more important, but also which ones need to be done immediately. If you can delay it, do that. If you can delete it, of course that’s the thing to do. Don’t forget, you can also delegate some of the responsibility or combine it with another priority and do it. An example of that would be to spend some great family time baking cookies together for the holidays.

Taking care of your family means taking care of yourself.

If you’re not at peak health or stressed out, getting everything done is even more difficult. Stress comes in many forms, but it’s always there waiting for you. Learn some meditation or deep breathing techniques to help lower the stress levels in minutes. Sometimes, even that won’t help, so burning off those hormones of stress is the next action. Make sure that your priority list includes a program of regular exercise. You’ll feel energized, less stressed and get more done when you stick with your program of exercise.

Eating healthy is easier when you plan ahead.

Sure it’s a time for sugar cookies and Christmas treats, but that doesn’t mean you can’t make meals healthier. Take an hour midweek and check out what’s on sale at the grocery. Create a week’s menus, including snacks. Make a shopping list and a family night of shopping on Friday. On the weekend, make all the meals for the week. Make extra and freeze some for the weeks ahead. Keep snacks and meals healthy. If you happen to eat a few treats during the week, it’s okay. Most of your meals will be super healthy and you’re allowed a few treats occasionally.

  • If you don’t have a program of exercise, wing it. Walking more briskly, parking further from the door at the mall and spending less time circling or playing a game with the kids to zoom through chores can be a great start.
  • Even if your day is full, don’t burn the midnight oil. Get adequate sleep. Not only will it keep you alert throughout the day and be heart healthy, you’ll also be less tempted to overeat. Lack of sleep increases the hunger hormone and reduces the hormone that makes you feel full.
  • When you’re planning your day, keep an hour or two open, just in case things take longer. Have a few must do—but not necessarily today—items at the side that can be done if you find you have extra time.
  • Plan something active for the whole family. Everyone, especially kids, will be glad to have an activity where they can run, make noise and get rid of the stress.

For more information, contact us today at Next Level Fitness!

Healthy Eating Made Simple

Healthy Eating Made Simple

Never use the excuse that you can’t eat healthy because it’s too hard, especially when you have this guide that makes healthy eating made simple. The first, and simplest, rule to remember, but not the easiest to follow, is to cut out added sugar. Cutting out sugar is tough for two reasons. First, it’s in almost everything. The next time you grab the catsup for your fries, check the ingredients. You’ll notice the high fructose corn syrup—a type of sugar—is high on the list. The easiest way to avoid it is to eat more whole foods, where you control the ingredients.

The second reason cutting sugar is tough is that it’s addictive.

You’ll see loads of recipes comparing sugary confections to crack cocaine and while it’s meant to indicate the dish is delicious and maybe even addictive, it’s also somewhat true if it’s loaded with sugar. Sugar triggers the brain’s reward system, similar to cocaine, amphetamines and even nicotine. It causes dopamine to be released, which acts like a reward for the body and makes you crave sugar even more! Start by cutting out sugar first, checking labels to ensure there’s no added sugar and stick with it for a few months before you move to the next step.

Include more fruits and vegetables in your meals.

Make you table a rainbow of colors with fruits and vegetables providing that beauty. Green beans, red cabbage, orange carrots and a red apple will add to your good health and provide a wide range of nutrients. Each color represents different nutrients or phytonutrients like anthocyanins in purple, blue or red fruits or vegetables. Eating a rainbow of color provides a wide variety of antioxidants, minerals, vitamins and phytochemicals based on their own color.

Remember what you drink makes a big difference, too.

No matter how healthy you eat, what you drink makes a difference. If you’re abstaining from sugar and sticking with whole foods, but have a soft drink, such as a cola, with every meal, you’ll not only be adding empty calories, you’ll be adding loads of sugar. Soft drinks are nothing more than flavored sugar water. Stick with low or no calorie options like water, herbal tea or green tea.

  • Don’t grab a diet cola or soft drink, thinking you’ll be saving calories and it’s better for your health. It saves calories, but may be more unhealthy. In fact, one study showed that people who drank diet colas put on visceral fat. Visceral fat is belly fat, the most dangerous type and adds to your waistline.
  • Have healthy snacks available. If you’re a midday muncher, having a healthy snack ready and waiting can make a huge difference. It helps you stick with healthy eating and fills you up, not out.
  • Don’t fall for the low fat versions. It’s healthy to eat some fat. It fills you up and helps reduce calorie intake. Low fat options don’t do that and often contain added sugar to make them taste better.
  • Make smarter decisions and substitutions. Substituting brown rice for white rice or Greek yogurt for sour cream on your potatoes is just a start. Our personal trainers at Next Level Fitness can help you with more aids to make healthy eating easier. Try our first time free trial workout for more help.

For more information, contact us today at Next Level Fitness!

Sugar Consumption And Metabolic Disease

Sugar Consumption And Metabolic Disease

You’ve been told for ages that eating fat will definitely make you sick, but unfortunately, the mega study that supported that was paid for by the sugar industry. The truth is that sugar consumption, rather than fat consumption is more lethal to your health. It can cause metabolic disease and the most common form of metabolic disease is diabetes. Eating excess sugar can cause metabolic syndrome. That syndrome includes insulin resistance, the precursor to type II diabetes. It also leads to obesity including visceral fat—abdominal fat, high cholesterol, inflammation and high blood pressure.

Eating sugary products promotes sugar hunger.

Sugar is addictive. It gives you a high, like an opioid and raises your energy level as your blood sugar spikes. Unfortunately, with each spike, there comes a dangerous and sudden drop. That’s when you’re starved for more sugar. It can even be worse if the sugar you’re eating is in the form of HFCS—high fructose corn syrup—which causes leptin resistance. Leptin is the hormone that tells your brain that you’re full. In other words, it takes higher and higher amounts of the hormone to feel full, so you continue to eat, even past that feeling of bloating.

A diet that’s high in added sugar leads to insulin resistance.

Insulin resistance is the diabetes precursor and it comes from eating too much sugar, too frequently. Not only does it add weight, where the weight is distributed is important. It packs on around the mid-section and on the abdomen, where it crowds internal organs. When your body gets continuous rushes of sugar, it sends out more and more insulin. The cells fail to pick up the message of sugar in the bloodstream eventually and fail to grab the glucose for energy. Eventually, it becomes full blown diabetes.

High consumption of sugar can cause non-alcoholic fatty tissue liver disease.

Not only does the pancreas have to work hard when there’s too much sugar, the liver does, too. That’s doubly true if the type of sugar is fructose. It causes the liver to suffer from stress and inflammation, while allowing fat to accumulate. It’s the leading cause of non-alcoholic fatty liver disease. Studies of fatty liver disease show that people who consume more soft drinks tend to have this condition more than people who don’t.

  • Eating too much sugar is about more than just metabolic disease. It can increase blood pressure and may be just as much of a culprit as salt.
  • How much sugar should you consume. The AHA— American Heart Association—suggests that women should have less than 6-tsp and men have 9-tsp of added sugar a day.
  • It’s harder to identify added sugar in processed foods, rather than those you make yourself. You have to read the labels and look for words like cane juice, dextrose, beet sugar and fructose. There’s a lot of names for sugar and if they’re high on the list of ingredients or there are several sugar synonyms, don’t eat it.
  • Sugar consumption can cause other problems, such as gall stones, varicose veins and even affect your eyesight or cause premature aging by stimulating the production of advanced glycation end products—AGEs—that attack collagen and elastin, necessary to keep skin looking younger.

For more information, contact us today at Next Level Fitness

How To Do Intermittent Fasting Successfully

How To Do Intermittent Fasting Successfully

If you haven’t heard of intermittent fasting before and think it’s new, be prepared to be surprised. There have been studies that date back a few centuries. One scientific study conducted on rats in the 1940s showed that intermittent fasting could prolong life. It kept the fasting rat looking younger and free of some of the diseases rats face as they aged. Great religious leaders have fasted for both body and spirit, so it does come with a history. However, intermittent fasting is different from the traditional fasting of the ancients. It’s all about when you eat.

Fasting and intermittent fasting are different, but there are also different types of intermittent fasting.

Fasting is often over longer time periods. It might be a weekend or week-long fast, where only water is consumed. Intermittent fasting occurs over hours. It’s based on eating cycles and fasting cycles of hours, not days. Some people find that if they contain their food consumption to an eight hour period each day and fast for 16 hours, it’s easier to do. Some people find that limiting their food intake to the hours of 8am-4pm or 9am-5pm. Some people approach fasting to restricting caloric intake every other day. Other patterns have the person eating normally for five days, separated by two days of eating an extremely calorie-restricted diet of 200 to 300 calories a day or nothing at all for another version.

Find the type of intermittent fasting that works best for you.

Some people find that scheduling their meals and limiting eating to eight to ten hours of each day is the easiest for them to use. Remember, you still have to eat healthy. Intermittent fasting doesn’t mean that when you eat you fill up on candy, cookies and ice cream. Work schedules can interfere with that, so using the alternatives of either calorie restriction every other day, whether simply lowering them, severely restricting them or cutting out food entirely. It all takes planning and can be tough over the weekend, so make sure you consider social functions you have planned.

Fasting occasionally does offer a great many benefits.

How could fasting make you look younger? When you fast, your body starts a process of cellular repair called autophagy. It uses cells that aren’t functioning right or old as energy. That helps rid your body of these cells and slow the aging process, plus protect against diseases like Alzheimer’s and cancer. Fasting can also boost metabolic health.

  • A healthy diet is always a must, whether using intermittent fasting or not. My favorite is narrowing the time you eat to an eight hour window. I find it easier to remember and easier to do.
  • You can try your own experiment and see how intermittent fasting works for you. Plan your meals so you’re eating the same number of calories each week, start by eating normally for a month, then use one of the intermittent fasting techniques for a month. See if you lose more weight with the fasting.
  • Intermittent fasting can change the longevity and immunity gene expression to extend lifespan, plus improve insulin sensitivity, reduce inflammation and raise the BDNF a brain hormone that protects from mental conditions, including depression.
  • One study showed that IF—intermittent fating—for as little as three weeks to as many as 24 weeks increased loss of abdominal fat by as much as seven percent and increased weight loss to as much as eight percent.

For more information, contact us today at Next Level Fitness

Detox Water Recipes For Weight Loss

Detox Water Recipes For Weight Loss

Losing weight takes more than just eating or drinking a magic formula. It takes adjusting your diet so it’s healthier and exercising regularly. However, there’s a new fad in weight loss called detox water. Some of my clients in Irvine, CA even use detox water recipes for weight loss. Does it work? The answer is yes and no. Detox water is water that’s been infused with fresh herbs, fruits and vegetables to add flavor and even a few extra nutrients. If you’re drinking it instead of a soft drink or even fruit juice, you’ll be cutting calories by drinking detox water and cutting sugar. So, yes, in that way it can be exceptional for aiding in weight loss.

Detox or any water can help you lose weight.

There are a number of studies that show that drinking water can indeed help you lose weight. One study showed that drinking cold water can raise your metabolism could rise about % for an hour. Another study shows that if you drink the recommended amount of water, you’d have better results for weight loss than if you didn’t. Drinking any type of water before a meal boosts weight loss, too. It fills you up, so you eat less, but doesn’t contain calories.

Water, including detox water offers other health benefits.

Constipation shouldn’t be a problem when you drink adequate water. Dehydration can cause constipation, so sipping on detox water frequently can help relieve it and cut out that bloating it can cause. You’ll also get a jumpstart on your mood and focus when you drink water. I call water my “quicker picker upper.” As much as I enjoy a cup of coffee, when I’m tired, I grab a bottle of cold water and immediately have more energy. It also can boost my concentration and help relieve some headaches. enough, increasing your water intake could improve your mood and give you more energy.

Here are some flavorful recipes I thoroughly enjoy.

It doesn’t take much to make detox water, which means I thoroughly enjoy making these recipes. You put the fruit, spice, herb or vegetable inside the carafe and then add water. After about an hour, the water will be infused with flavor. For weight loss, some people turn to the old favorite found in finer restaurants, lemon water. While there’s minimal lemon juice, even if you squeeze the lemon into it, it still adds a little more vitamin C to your system, plus all that great thirst quenching water. If you want to get fancy, add some mint to the mix. Apple slices, cinnamon and a touch of apple cider vinegar to a carafe of water can also fill you up while infusing a few extra healthy nutrients without extra calories.

  • Consider how elegant you’ll feel when you pour yourself a tall glass of water that’s been infused with sliced strawberries, blueberries and a few slices of lemon. You’ll be amazed at how it quenches both your thirst and appeases your appetite.
  • While I tend to focus on the fruit-flavored detox water recipes, don’t forget those with vegetables. Cucumber infused water is also good for weight loss. In fact, some people even mix it with lemon.
  • Just because there’s no direct evidence that drinking specially infused water will help you lose weight, it doesn’t mean that it can’t make weight loss easier. That little bit of flavor can help you drink more water and the more often you drink the recommended 8 eight ounce glasses, the better you are.
  • Detox water, water infused with flavor from herbs, fruits, vegetables and spices, isn’t new. Think tea, especially herbal tea.

For more information, contact us today at Next Level Fitness

Set Monthly Goals

Set Monthly Goals

Clients who visit us in Irvine, CA, often have big goals. Some that aren’t achievable in less than a few years. For these people who work to help them break down those goals and set monthly goals. That doesn’t negate that “big goal.” It just provides the steps to help them achieve those goals. Why would you want to do that? There’s a number of reasons. One of the biggest reason is motivation.

How can short term goals help you lose weight faster?

The truth is, it doesn’t. What it does do is help you stay motivated to achieve the goals that you initially set. You see a long term goal of getting fit and running a marathon or losing 120 pounds doesn’t happen quickly. It can get pretty discouraging to wait that long to enjoy your accomplishments and everyone needs an atta’ boy to help them stay on the road to fitness. It also helps keep the goal believable and achievable.

That doesn’t mean you can’t have BIG goals.

There’s nothing better than facing a big challenge and also nothing more intimidating. That’s why breaking down the goal to smaller mini goals can be so helpful. In fact, you can set monthly goals and quarterly goals with the ultimate goal your final destination. Your ultimate goal should be truly yours, not something someone else said you should do. However, if the doctor said you have to lose weight, make the goal about losing weight to see your child graduate, prevent the cost and pain of illness or simply to feel better. In that case, it’s not the doctor’s recommendation you’re following but the avoidance of the consequences of not following it.

Short term goals need to be specific, measurable and with a deadline.

Just like long term goals, you need a specific goal. Whether it’s being able to run a certain distance or lose a certain amount of weight, you have to choose something you can measure. If you don’t, you’ll never know when you’ve reached it. Find several ways to measure your goal. Weight loss may include lost inches, too. Blood pressure and health stats can be measures of your goals.

  • Don’t try to do everything at once. If you have several goals, start making changes on one goal until it becomes a habit and then add another.
  • When you break down your goal to monthly goals, go easy on yourself. Don’t try to lose 15 pounds a month, even though it may be possible. Work on losing two pounds a week is more reasonable
  • Get the help of a personal trainer if you’re not sure how to set fitness goals and break them down to monthly goals. They’re used to helping people and can provide aid in knowing what’s possible.
  • Our trainers work with each client to not only create meaningful long and short term goals, but also assess those goals and create a program for clients.

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Follow A Quick Morning Routine

Follow A Quick Morning Routine

You probably notice when you don’t brush your teeth in the morning before you leave for work. In fact, if you forgot, you may even stop at a store to buy a toothbrush and toothpaste to brush when you get there. That’s because it’s become a habit to brush before you leave and if occasionally you forget you simply don’t feel right. You can follow a quick morning routine to help you get into shape, lose weight and stay fit. Don’t try to do everything at once.

Start your day with a big glass of water.

If you want to ensure you drink at least eight glasses of water a day, start early and spread them throughout the day. You’ll get your system percolating when you drink a glass or two every morning. Cold water can actually burn extra calories. One study involving women who were overweight found that when one group increased their water intake by about one liter, they lost over four pounds in a year, without doing anything else. Can you imagine how that could boost your results if you’re eating healthy and working out?

Eat plenty of protein for breakfast.

Eating your Wheaties or some other cereal may be what you’re used to doing, but you won’t get very far on those nutrients. Most are just carbohydrates that you burn quickly. Instead, make protein a big part of your morning. It can actually fill you up longer and keep you feeling satisfied enough to avoid snacking in the morning and afternoon even if you eat a light lunch. Studies show that a high-protein breakfast can help you lose weight and avoid weight gain.

Workout in the morning.

Maybe you don’t have time for a full workout, but just doing a few exercises can help. For those that workout in the morning, they find it’s an easy way to get into the workout habit and the activities, emergencies and business of the day doesn’t get them sidetracked. It can get your blood circulating and boost your energy getting your ready for the stress of the day.

  • Take a minute of gratitude and mindfulness. Take five minutes in the morning and first be thankful for all you have. Next just sit in quiet contemplation getting in touch with your senses. Mindfulness can help you lose weight by being more aware of what you’re eating. It’s one reason yoga helps.
  • Pack a healthy lunch in the morning. If you’re just starting a program of healthy eating, why not make sure you make your lunch healthy, too. It can improve the nutritional value and reduce caloric intake.
  • Go to bed a little earlier than you normally do. Not only can that extra sleep help keep your hunger hormones in line, it gives you more time to do a morning routine.
  • If you’re not sure of the foods you need to prepare a healthy sack lunch, what food to include in your breakfast or just want a place to workout that provides guidance, we welcome you to try out, we welcome you to try our one week free trial.

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