What You Need to Know About Reaching Your Fitness Goals – Part 1
Nova Health Club • June 6, 2018
Why is My Exercise Program not Delivering ‘Results’?
When it comes to getting fit, losing weight or achieving some other physical performance goal, chances are that you are like most people – wanting the same intrinsic or physical attributes of an athlete. After all, athletes have great physiques, their bodies move and perform very well and they most likely live vibrant energetic lives from their dedicated training, nutrition and lifestyle plans. Or perhaps you were once an athlete and you vividly remember how good you felt or looked and now you want to achieve that once again. The reality is that athletes are healthy and in great shape so who wouldn’t want to look and feel like one?
So you make the decision to take action on getting fit and losing weight!
First of all; Congratulations! The decision making process precedes all else that follows. Then, like most people you take the next step with an exercise program, geared towards fat loss and becoming more fit, that you found in a magazine, downloaded from a fitness guru or through a personal trainer who creates a slightly better version of those same free programs found in media. You are convinced that doing this new program 2 – 3x’s a week is going to bring the results you are looking for.
The above plan is good but the truth is that this plan of action does not work for everyone and many people following this plan will not get the results they signed up for. Why then do some get the desired results while others do not even after working out hard on this ‘scientifically’ sound program, and after having investing the same effort, time and money?
Here lies the secret that you will neither see nor hear in popular media…
First of all there is no secret, what you are about to read is not new or cutting edge! Rather it is based on the fundamentals of healthy living that most of us know yet fail to live by. We fail to respect this truth because our society constantly looks for quick fix solutions like the new ‘perfect’ workout program, new fat loss diet and or new magic pill. Those that struggle to reach their goals, even after having started the right exercise program have neglected essential health prerequisites that are not new or cool enough to be popularized in media. While the workout program was a good first step, it was just a fraction of the entire picture of what it takes to reach your goals.
All that hard work, time and money you invested however mustn’t be dismissed. Don’t be discouraged because it was an essential step towards your goal and sometimes the best first one move for you to make. The other positive news is that you likely feel better, are stronger and more confident towards taking further steps... But simply starting an exercise program 3, 4 or 5 hours a week just won’t cut it if you fail to be healthy during the other 160+ hours a week you are alive. Now let’s get back to what it is you failed to consider outside of just working out - those fundamentals to healthy living that you must appreciate, take action toward in order to reach your goal of looking, feeling or performing like the healthiest and most athletic people out there.
High performing, lean and athletic bodies are built on healthy foundations.
The above exercise program we began with was good in theory. It assumed that all other parts of your life were in good working order thereby allowing you to get results from that program. But reaching your health and fitness goals sometimes is just not as simple as working out 3x a week because the average person does not have the rest of their life built on healthy pillars. Do not expect much positive change from even the best workout program if implemented on top of poor lifestyle foundations like minimal rest, high stress, low quality food and little to no movement. Not only should you not expect big results, it is important to note that this type of lifestyle is not conducive to and sometimes incapable of handling the workouts, part of the exercise programs designed by the best fitness professionals out there. By doing these workouts based on a weak foundation of healthy living, you may contribute to the problem even further. That is why a hard workout sometimes is not necessarily a good workout. A good workout is the right workout for you based on your needs, wants and abilities. Read the last part again – based on your NEEDS, wants and ABILITIES!
Up to this point you have only focused on what you wanted and have not considered what you need or what you are even able to do based on your age, lifestyle habits, current or past health/injury history. No wonder most people have not reached their goals with only training hard! Sorry but just starting a high intensity workout class at the new group studio without addressing the rest of your lifestyle was at best a momentum starter that hopefully made your muscles and cardiovascular system stronger than it was before.
Now that you have accepted the lack of results, be proud of yourself for taking your first step of exercising more and let’s now go back to the other basic healthy fundamentals that must be addressed so you can get results you want from those workout. The next steps you must take are in the hours you live outside of your workouts and thus where your next challenges and focus should lie. While, anyone can start working out 3-5x’s a week, it takes a lot more to change nutrition, stress, sleep and mindset. We often look for the new program or the new diet for answers but there will never be anything new that ever beats hard work and healthy living. If you want results and positive change in your life know there is no magic program or magic pill for success. It is sometimes a lifelong journey with hard work to change the very habits that got you into your unhealthy lifestyle, wanting change in the first place. Embrace this because there is nothing in the world worth having that does not take some effort and dedication.
In Part 2 of this series we will explore those areas we often fail to address in pursuit of their goals – To train like an athlete you must recover like an athlete.
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It's that time of year again where Halloween candy is everywhere - especially if you have children who are in the trick or treating age. We all know that candy is unhealthy and we are aware of sugar's detrimental effects on our health, from weight gain to cavities... But do you know the risks in eating Halloween candy that go beyond weight gain and cavities? While sugar is certainly a concern, other ingredients in many popular candies can chip away at your health and well-being. The Deceptive Allure of Halloween Treats While eating Halloween candy can be a nostalgic pleasure, the ingredients list tells a different story. I personally love Halloween but about 7 years ago I went clean and gave up Halloween candy for good because I learned it is much more than a sugar problem… Beyond sugar, are ingredients like hydrogenated oils, high-fructose corn syrup, artificial colors, titanium dioxide and common allergens like wheat, corn, dairy, and soy. These ingredients can wreak havoc on our bodies, leading to a host of negative health effects that most consumers overlook. Beware: 5 Ingredients in Halloween Candy With Negative Health Effects 1. Hydrogenated Oils: Hidden Fats Hydrogenated oils transform liquid oils into solid fats and enhance texture and shelf life. These trans fats are notorious for raising bad cholesterol levels, increasing the risk of heart disease and causing inflammation in the body. Look out for the word ‘Hydrogenated’ in candies like Skittles or Starburst 2. High-Fructose Corn Syrup (HFCS): A Sweet Sabotage HFCS is another frequent offender. It’s a cheap, sweet alternative to sugar that can lead to rapid spikes in blood sugar levels and cravings. Overconsumption of HFCS has been linked to obesity, insulin resistance and fatty liver disease. Many people consume HFCS without even realizing it. Candies like Oh Henry and other chocolate bars have HFCS. 3. Artificial Colors: A Rainbow of Risks The colors that make Halloween candy so visually appealing are often the result of artificial colorings like Red 40, Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow) and Blue 1. Studies have shown links between these artificial colors and hyperactivity in children, as well as allergic reactions as well. Here are some of your Halloween favorites with these colors: Skittles , Maynards , Sour Patch Kids , Jolly Rancher , Twizzlers , Starburst and M&M’s 4. Titanium Dioxide: The White Truth Titanium dioxide is used in many candies to enhance their whiteness and opacity. It is a detergent that damages your gut and decreases your gut microbiome. Any candy that has a white center, like Skittles is known to use this ingredient. 5. Allergens: Hidden Dangers for Sensitive Individuals Finally, we can’t forget the processed allergens like wheat, corn, dairy and soy in many candies like Mars or Snickers . Those who are highly allergic know to stay away from foods with these ingredients but what about the low grade allergic response that most people ignore? Hives, scratchy through, congestions, asthma, sneezing, itchy eyes and mild GI discomfort are all effects of these allergens. The Scary Reality Halloween is a fun time but we’ve really thrown in the towel when it comes to our health based on the things we are accepting as ok. We've created a society where we buy the cheapest, lowest quality candies to give to our children (and ourselves). Most, if not all of the mainstream candy companies produce products that are high in chemicals to preserve shelf life, to entice our eyeballs and to stimulate our brain to want more the moment it hits our palette. We've also bought into the idea that it's ok because it is just once a year... but the reality is that this food is everywhere all the time. If it was just one day on Oct 31 then sure - that could be ok, but most children are coming home with more than 10lbs of candy that they consume over the next 30 days. It’s no wonder why so many of us suffer with health issues including our children. Modern children are being diagnosed with more health problems than previous generations. Things like childhood depression/anxiety, food allergies, ADHD, autism, eczema and obesity are just some of the things we are seeing more of. Stay Vigilant and Read Labels Can we blame our poor health all on Halloween candy? Certainly not - it's more than just candy in October however the amount of candy with the above ingredients being consumed during Halloween and through the year is definitely a contributor. So when it comes to candy, watch out for the sugar but it’s time to wake up to the other ingredients that are damaging us. The best thing to do is read the labels and be aware of what you choose to consume. And hopefully in time we choose to buy 'treats' that are not filled with chemicals. Next year, choose to buy healthier options versus the mainstream candy we grew up with. Healthier Alternatives Here are some options to consider instead of the mainstream low quality garbage that we've been accustomed too: Chocolate Bars Unreal Coconut Bars : This company is on point with way healthier ingredients than the mainstream. They carry an assortment of candies beyond just the coconut bar (which is one of my faves). Granola Bars Made Good : You've probably seen this brand around in stores - specializing in gluten free healthier granola bars. Cookies Simple Mills : Making cookies and baked goods gluten free and with sweeteners that have a lower glycemic index than regular sugar (less of a blood sugar spike) Candies Smart Sweets : Candies without artificial colors and high sugar Lollipops & Jelly Beans YumEarth : W ithout artificial colors Water Enhancer (Vitamin C) Emergen-C : Something different from usual candy - Vitamin C drink crystals that are a much healthier option to candy and kids love em. There are more brands out there but you have to be on your toes when buying. Pay attention to brands, scrutinize the ingredient list and pay the extra money. Every dollar you spend is a vote - the more we vote for the better products for our health, the lower the cost will end up being in the future.
Having trouble controlling the intake of Halloween candy? Unless you are a disciplined ninja or equipped with helpful restraint tactics, you end up eating too much of this low quality, highly processed junk food. If you are someone with a sweet tooth then you are in luck! Here are 5 tactics that will help you avoid eating too much (if any) candy this Halloween. 1)Don’t Skip Meals or Snacks Skipping meals and snacks creates stress on your body and a stressed body is more likely to have sugar cravings. Self control becomes extremely difficult when you're underfed. If candy appears it is much harder to resist because your body is lacking energy, vitamins and minerals. If you eat a solid meal along with healthy snacks throughout the day (ie: protein shake, apple and almonds) I guarantee that it will be hard to eat candy. 2)Eat Enough Protein On the heels of not skipping meals, make sure each meal has enough protein. Meals that are low in protein mean that they are higher in carbs. As a result you will deal with blood sugar dips and greater hunger, weakening your resistance to candy. How much protein? This differs between people but generally you aim to have at least 0.8 grams of protein per pound of ideal body weight. The more active you are, the more protein you will require. 3)Stay Hydrated Being dehydrated will make you feel hungry even when you are not actually hungry. As a result you are more likely to have the urge to grab a sweet from the candy bowl. The simple solution is to just drink enough water throughout the day. How much water? Click here to download your All About Water PDF. 4)Say It Out Loud Often we eat candy without thinking. It is not uncommon to have 5 or 6 candies before you become mindful of what you are doing. By then it’s too late. This may sound strange but as you are picking up the candy - say out loud “I am going to eat this candy” (even if no one is around). This helps you become more aware of your actions, encourages mindfulness, and engages your logical mind. 5)Educate Yourself The scary truth is that mainstream Halloween candy is some of the worst food you can put into your body. Most of these candies contain highly inflammatory ingredients, allergens, and toxins known to disrupt everything from the gut microbiome to DNA, potentially contributing to ADHD symptoms and triggering allergies… And that’s without commenting on the effects of sugar that most of us already are aware of. Eating certain candies can be just as bad as smoking a cigarette! Give these tactics a try - they should help you to say no to Halloween junk food this year. If you are still having trouble, you can attempt a ‘clean sweep’ by throwing it all into the garbage… If you still have a sweet craving, have some dark chocolate or walk to the best bakery in town and buy yourself a $10 chocolate croissant :) Happy (Healthy) Halloween!
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