Taste and Train

Make 2016 count!

Posted: January 18, 2016

Make your health and fitness goals a priority in 2016! Here are a few pointers to help you get started on your fitness journey:

1. Remember it’s never too late to start. Taking responsibility for your health and fitness goals is the key to achieving them.
2. The single most important step is to DECIDE! Decide to focus on your health and then consistently put in an effort to reach your goals. If you persist, slowly but surely you’ll get there.
3. Hold yourself accountable for the major slips in your diet and exercise regimen and try and get back to eating healthy as soon as possible.
4. When you make your lunch/dinner, pay close attention to the macro ingredients: carbohydrates, proteins and fats.
5. Eat according to your physical (not emotional) needs. Reduce your carbohydrate intake on days when you are physically inactive.
6. Make it a lifestyle change so your whole family benefits from eating healthy and living an active life.
7. Avoid yo-yo dieting and sporadic exercising routines. It’s better to put in a year of serious effort rather than to spend a lifetime of frustration by getting on and off the health bandwagon. If you are not consistent you will never really achieve your fitness goals.
8. Drink at least 2L of water daily. Plain water is the best form of hydration. Active individuals should be especially cognizant of replacing fluids lost during physical activity to prevent dehydration. Remember dehydration can actually trigger hunger and result in over-eating.
9. Have 3-6 servings of vegetables daily, preferably raw or lightly cooked. Over cooking can dramatically reduce the enzymes in vegetables, putting unnecessary pressure on the pancreas to supply the necessary digestive enzymes. Try to include low glycemic vegetables like broccoli, cauliflower, brussels sprouts, kale, cabbage, swiss chard, arugula, lettuce while limiting the consumption of starchy vegetables to one serving a day.
10.A physically active adult should eat somewhere between 1.4g – 1.8g of proteins per kg of body weight. For e.g. a 70kg physically active person should consume about 100-130g of protein on a daily basis.
11. Healthy fats are essential for the normal functioning of our bodies and should be included in our diet. Eat grass fed animal products such as meat, eggs and butter as well as olive oil, avocados, nuts, seeds and wild fatty fish (high in Omega 3)
12. If you have weight loss goals limit your fruit intake to 1 – 2 servings a day preferably consuming them right before physical activity. Personally I love berries, as they are low in sugar and high in antioxidants.
13. Drastically reduce or eliminate processed goods such as packaged snacks, fast food and convenience foods. In most cases these foods are void of live enzymes and contain synthetic vitamin and minerals. THEY ARE A WASTE OF YOUR CALORIES!
14. Reduce processed dairy containing antibiotics/artificial hormones. Choose varieties that are organic and/or contain probiotics that are beneficial for the digestive system.
15. And finally also reduce highly processed grain products such as breads, muffins, bagels etc. Agricultural practices have changed dramatically over the last few decades and wheat products now contain proteins that are unfamiliar to our digestive system resulting in inflammatory response. Choose organic, non-GMO, sprouted grain products whenever possible.

At Unionville Fitness we design personalized programs to help you achieve your health and fitness goals. If you have any further questions, please do not hesitate to contact us at info@unionvillefitness.ca.

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