What You Need to Know About Reaching Your Fitness Goals – Part 5
Nova Health Club • July 5, 2018
Nutrition is Paramount.
Your choice of food affects everything! Hands down, if you are not consistently following healthy nutritional habits you will struggle to reach your health and fitness goals.
In the previous four parts of this series, we learned that to reach your goals you need to first be healthy and to be healthy you need to limit stress, improve sleep and recovery, functional move better and most important, put as much effort as possible into nutrition. The food you choose to eat has a direct impact on these areas of health - stress, recovery and movement. Food can be either the safest and most powerful form of medicine or the slowest form of poison. If you want to fight stress, improve recovery, move better and reach fitness goals then improving your eating habits is probably the best change you can make for your present body and future self.
Choose Food to Combat Stress. When you are under acute stress, your body releases specific hormones such as cortisol that help you combat the stress by regulating the amount of glucose in your blood (increased blood sugar levels). Because many people suffer from chronic stress, cortisol levels are always elevated and this leads to hunger response signals from the brain that often leads to overeating high carbohydrate or sugary foods. Stressed individuals have worse eating habits compared to those under less stress. As a result these overly stressed people put on unwanted body fat and because of the low nutrients levels from the low quality foods, they do not nourish the body the way it needs and along with becoming fatter, they can end up getting sick too. Being fat and sick is not what anyone wants! But we do it all the time to ourselves whether from ignorance, negligence or socioeconomic pressures.
If you suffer from chronic stress, be aware and take action by choosing super healthy, immune boosting foods! These foods will not only prevent weight gain but strengthen the very cells of your body that are being beaten up by your stress and poor food choices. Food is meant to nourish your body with nutrients, vitamins and minerals. When you are stressed, your body needs more of certain nutrients, vitamins and minerals and the food you eat will either provide this or it will not.
Stress busting foods rebuild and strengthen the body by providing nutrients such as B Vitamins, Omega 3 Fatty Acids and Magnesium. For example, B Vitamins can be found in dark leafy greens, eggs and whole grains. Omega 3 Fatty Acid rich foods include fish, flaxseeds and walnuts. Magnesium can be found in foods such as dark green leafy vegetables, cashews/almonds and legumes. These essentials are not found in the fast processed foods most of us choose to eat when looking for a quick meal to then get back to work with.
Furthermore, fortifying your already healthy diet with supplements to provide the above nutrients and vitamins should also be considered. Note that vitamin supplements in itself will not solve your nutrition deficiencies and should not be used to replace a bad diet. Supplements are just that - supplements - they are made to supplement what you are already doing well.
Improve recovery and move better with food. Exercise training is a stress on the body that breaks down muscle fibers and depletes energy reserves. Great training coaches and athletes know their workouts are not over until after their post-workout meal. After a workout, the average person does not consider their recovery meal and often neglects it entirely or can be seen at the coffee shop with a cappuccino and croissant. Working out serves a purpose beyond the 30-60 minutes of the workout so if you invest your time, money and hard effort into a workout why would you not serve the greater purpose by replenishing your body with a healthy post-workout recovery meal?
Neglecting to eat properly after and between workouts will not allow you to perform your best or get the most out of your future workouts. One of the main goals of working out is to put on muscle mass. Muscles that were exhausted from working out need the right amount of protein and carbohydrates in order for protein synthesis and muscle recovery to occur. Without these nutrients you risk losing muscle and increasing your body fat percentage - exactly what you are trying to avoid! A poor diet in between workouts will also zap your energy levels, affecting both for your daily activities and your next workout. When you recover from a workout with the right foods, your muscles and joints feel better, remain sore for less time and able you to move at their best during the day and at your next workout.
Food should also be used to help you recover from other stresses in your life outside of workouts. For example, when your immune system is weak with a physical illness, after experiencing even emotional stress or after a physical injury food can work in amazing ways that will help you to recover faster! All of these stressors require proper nutrition in order to aid recovery and get you back to feeling like yourself again. Lastly, sleep can also be improved with sound food choices. When you eat a diet high in vitamins and minerals, all the living cells in your body work better, the way they were designed to thereby allowing you to rest and sleep better at the end of your day.
As you can see, changing your nutritional habits is very important to reach your health and fitness goals but it can be one of the most challenging things to change because it takes more than just showing up to the workout or going to bed on time. Even when you know what you should be eating, doing so is much easier said than done. As humans, the food we eat is determined by our emotions, social interactions, media and financial status. To change your nutrition 180 degrees requires addressing all of these areas and doing this is very difficult as it sometimes will require a complete lifestyle overhaul. The good news is that it is possible and can be done over time. Just as it took years to become unhealthy or put on 25lbs, it can take years for massive lifestyle changes to occur. One step leads to the next…
That is why starting an exercise program is sometimes the best first step. Working out an extra three hours a week starts the healthy lifestyle change process and will lead to other positive changes in nutrition over time. Just don’t expect many performance and body fat reduction improvements from your exercise program if you are unaware of how to eat well or have been adapted to many years of a fast/processed food lifestyle. Furthermore, no matter how hard or how much you workout you can never out-train a bad diet.
Great lifestyle training coaches support people by educating, motivating and challenging people to make small progressive changes over time. By focusing on one positive nutritional change at a time, you can master it and then be ready for the next change. Some people attempt to make many changes all at once (all or nothing mentality) and sometimes succeed, however failure is more often the case for these people because they were not able to properly adapt the rest of their life and mindset with the changes all at once. If you are far in the deep end do not worry, it can be easy with one focal point at a time. For example, it could start by changing breakfast first. Then it could be packing your own healthy lunch, then it could be veggies at every meal then it could be changing to organic. Slowly but surely, you will adapt to a new eating plan that will make you healthier, less stressed, stronger, recover faster, move and perform better and get the results you deserve from your exercise program.
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 all the artificial colors and high sugar. 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!
Sarah has been training with Nova for just over a year and we chose her as our SuperNova for how she uses training and fitness to stay strong for what she loves most: skiing, surfing, and adventure.
Andrew has been a Nova member for 9 years. One of his long standing goals was to do his first triathlon. He has been working towards this for years and just at the end of August he did it!
If you're doing all the “right things” — working out, eating clean, trying to stay consistent — but still struggling with stubborn belly fat, low energy and slow results, you’re not alone.
Tanya’s dedication to rebuilding her health after surgery offers valuable lessons and perspective for anyone facing setbacks.
Do Hard Things Now, So Life Becomes Easier Later Modern humans default to the easy way but it's not our fault... Throughout human history, we were wired to survive constant hardship - scarcity of food, threats from predators, harsh environments and manual labor for everything. Our DNA evolved for survival in these conditions, not for modern living. Imagine an early human stumbling across a fruit tree. It made sense to gorge - there was no telling when the next meal would come. The human who gorged had a higher chance of survival than the human who only ate a few pieces of fruit. Practicing self-control in an environment of scarcity would have been a death sentence. Likewise, if given a chance to rest instead of walking miles or hunting, rest was the obvious choice. The problem? Our genes haven’t caught up with modern life. Today, food is everywhere. We don’t have to fight to meet our basic needs. Technology does the heavy lifting, cars replace walking, entertainment is on-demand and calorie-dense foods are always within reach. Left unchecked, our instincts will always lean toward easy options like overeating unhealthy foods (that are so easily accessible) or driving to the store instead of walking. In other words, we’re still hardwired to take the path of least resistance. But here’s the catch: Choosing easy now often means a harder life later and choosing hard now often means an easier life later. Most modern humans are overweight, stressed, tired and dealing with chronic health problems because we’re following outdated survival programming that no longer serves us. It’s time to become aware of these defaults. To override them. To consciously choose the hard thing - because doing hard things is what actually makes life easier in the long run. Hard things like: Going to bed on time instead of watching another episode Preparing a healthy meal instead of grabbing fast food Moving your body instead of sitting all day Walking or biking to the store instead of driving Managing stress with deep breaths and fresh air instead of pouring a drink Looking at your habits instead of masking symptoms with medication It might feel uncomfortable because it goes against everything your biological programming is urging you to do. But that’s exactly why it matters. Don’t think of it as punishment or sacrifice. Think of it as an investment. Every time you take the stairs instead of the elevator, cook instead of order out, or put your phone down to truly rest, you’re building a life that’s easier, richer, and more fulfilling down the road. And remember: Do easy things, and you’ll have a hard life. Do hard things, and you’ll have an easy life. Most of the above information is probably not new to you. That’s because we live in the information age with the internet and now AI - we already know what it is we need to do. The problem however is implementation. This is where having a customized plan and accountability comes in. If you know the hard things you need to do more of but struggle with breaking past your ‘default mode’ then contact us for a complimentary consultation HERE .
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