More is Not Always Better to Achieve Your Fitness Goals

When it comes to fitness more isn't always better. Overtraining, over supplementing, and consuming too much protein can adversely affect your body.

More is not better, better is better.

Getting fit and maintaining a healthy body is a simple process. It really doesn't require eating loads of protein or grueling workouts to reach your goals. All it takes is a consistent effort of eating right and exercise. Quality over quantity.

Focused workouts utilizing differing energy systems of the body throughout the week is sufficient. What this means is mixing up cardio, weight training, core work and flexibility for a well-balanced program. Exercising at least 4-times per week is shown to maintain a healthy body according to research.

Active rest days are a great way to have fun when not performing a structured workout. Enjoy being active and healthy is the point.

Food for Thought

Thinking about nutrition in a healthy way is also important. Eating more than is required of any macronutrient can backfire your good fitness intentions. Consuming a balance of whole nutritious foods including lots of veggies, lean proteins, and good fats in appropriate amounts is what maintains optimal fitness.

We require a certain amount of each macronutrient and over-consumption of one can actually have adverse health effects, just as eliminating healthy foods can cause nutrient deficiencies. More is not better, better is better. 

Effective Exercise

Spending hours in the gym thinking this is beneficial to your fitness is inaccurate. This is a perfect example of how many think more is better. Overtraining can have adverse effects on your body, not to mention an increased risk of exercise burnout.  

Over-use of joints and even muscle breakdown can occur when the body is overtrained. Overtraining syndrome is shown to decrease your immunities, decrease muscle growth, and increase stress levels.

Another problem is exercise addiction that may occur for those feeling guilty eating off track and psychologically beating themselves up in the gym. Obsessive exercise to relieve food guilt can increase the risk of overtraining syndrome. 

Appropriate workouts are focused and effective taking no more than an hour to complete.

Final Thoughts

What it comes down to is being fitness smart. This means not believing more is better. It allows you to enjoy the process of getting healthy with proper nutrition and workouts.

Often times, basic, simple but challenging workouts provide the best results. You are able to maintain your body without overworking to the point of burnout or injury.

Also, it's important to stay away from fad diets. Remember if it's too good to be true - it is. The only proven scientific claims to successful fitness are eating right and exercise. 

The takeaway is simply to eat right, exercise consistently, and enjoy a balanced life. This is true fitness and nothing more to it. More is not better, better is better.

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Maintaining a Healthy Perspective About Fitness is Important

I adopted a healthy lifestyle years ago and never looked back. Today it's my state of being and natural existence.

In fact, my passion for health and fitness has become my occupation. When you do what you love, it really doesn't feel like work. It's a sharing and teaching of how I live my life. It feels awesome to be able to provide this gift to so many people.

How I Feel About Fitness

I am realistic about health and fitness. I don't teach perfection but celebrate progress. Fitness is not about a restrictive lifestyle but a healthy balance of eating right most of the time and regular exercise.

I also don't believe in taking fitness to an extreme where it feels like a burden. What I do encourage is a positive mental game and a healthy perspective about health and fitness. This includes enjoying the food you eat and the exercise you perform. Living healthy should feel like a happy daily existence.

I Stay Realistic About Food Intake

I am all about eating organic, non-GMO, and cooking at home. This allows me to be in control of what I'm eating and selective with splurges. Life and fitness are about balance and indulgence is part of the equation.

Being selective with splurges gives me the freedom to decide if my calories will go toward a favorite dessert or even an adult beverage. I certainly will not turn down a piece of my Mom's homemade lemon meringue pie. I also enjoy a nice glass of red wine during the week on occasion.

I do my best to eat healthily and sometimes this means my food isn't always organic. Realistically, unless we're growing our own food in untainted soil, none of us are truly 100 percent organic consumers.

We can get too complicated with food intake which is actually a problem with eating healthy today. As long as your focus is on doing the best you can, that is good enough.

Workouts are Effective Not Extreme

I believe workouts can be effective without being extreme and drawn out. I don't spend endless hours in the gym to maintain my body. In fact, studies indicate an effective workout can be completed in 60 minutes or less. I also feel my workouts are a healthy outlet and not a punishment for eating crappy. I make sure to get in 4-5 workouts per week with at least two recovery days. I would describe my healthy lifestyle as realistic, sustainable, and mentally positive.

My Best is Good Enough

Doing my best means doing what works best for me and my body. And that's good enough.

Fitness is individual and not universal so we can't compare our fitness programs and results with another person. The truth is we could all eat the same, and perform the same workouts, and not look the same.

Doing my best is based on daily personal improvements and that is the beautiful part about health and fitness. It will be different and look different for each of us. And the acceptance of this is so important for self-love and body positivity.

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Why I Focus on Eating Healthy Not Counting Calories

I stopped counting calories years ago. And the biggest reason for this positive change was years of restrictive dieting and food journaling that became stressful and burdensome.

Now I have a healthy relationship with food and just keep it simple and nutritious. I don't feel the need to track my calories because I eat primarily plant-based foods loaded with nutrients and antioxidants. I also listen to body cues of hunger and satiety so eat slowly and with enjoyment. 

The food I eat keeps me strong, healthy and feeling good and that's what matters. When your food is nutritious, it promotes healthiness and appropriate body weight.

 

Eating Healthy

I keep my refrigerator and pantry stocked with plenty of organic vegetables, fruits, yogurts, raw nuts, grains, and lean meats. I graze throughout the day eating small healthy meals every three hours. This keeps me satisfied and well-fueled for work and physical training. 

Maintaining a healthy body is about living a quality life. This means being mindful of the quality of food consumed. There's a big difference in choosing to eat a fast food meal compared to an organic chicken breast with mixed greens. Healthy food is nutrient-dense, fewer calories, and provides health benefits. It even looks like you're eating more when eating healthy because you are. 

This is a great example of why I don't bother counting calories. As long as I am eating lots of veggies, fruits, grains, and lean protein, the need and stress behind counting calories are pointless. I eat for health and listen to the cues of my body that tell me to fuel up.

Shop Healthy

I also apply a strategy when buying groceries. I shop the perimeter of the store and steer clear of the center aisles full of processed foods. Most grocery store setups are the same, produce to the right or left, dairy to the back, and the meat counter on the opposite side. 

Part of my grocery shopping also means sticking to a grocery list. This allows me to stay on track and on the budget. I really enjoy the local farmer’s markets and shop those for organic produce as much as possible. I also love the organics at Costco.

I believe in keeping my food intake simple. Eating healthy gets a slam for being complicated and this is really untrue. How is eating vegetables and chicken breast complicated? The problem is not with the food but how we feel about making changes to our lifestyle. Diet culture has done a great disservice to society making us feel bad for fulfilling a basic need in life - eating. 

Keep it Simple

Eating an organic apple with peanut or almond butter is healthy food at its simple best. Not complicated at all and something we can all manage. Grilling or baking a chicken breast is another basic way to eat healthily. Nothing difficult in the process. Again, the issue is believing healthy eating is some sort of restrictive diet that is a burden and doesn't taste good.

If we could just get back to the basics of eating to live, eating real food, and not stressing about it so much. Forgetting the unrealistic diets with their false claims and simply enjoying wholesome foods.

Think about our ancestors, what they ate, how it was provided, and prepared. They worked hard physically growing crops, raising cattle and dairy all from their own land. It was freshly picked, cooked, and consumed throughout the day. Breakfast, lunch, and dinner the way it should be. 

I realize many of us don't live on farms or even grow our own food. However, I do try to eat as close to farm-to-fork as possible. What I do count is quality nutrients when it comes to my calories and that's good enough for me.

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Eating in Moderation Helps Me Maintain a Healthy Lifestyle

Living a healthy lifestyle is not about unsustainable restrictive diets but allowing for some moderation. 

It's just not realistic to eliminate a favorite food forever from your diet. Nothing feels good or normal about that.

I consider my occasional splurges as part of my healthy eating and not even cheats. Because eating them in moderation is an enjoyable experience. It's called living a balanced healthy life.

I don't believe having a fresh-baked brownie now and then is cheating on my fitness program. I follow a 80/20 rule consuming a wide variety of good carbs, lean proteins, and healthy fats 80% of the time. I allow for 20% indulgence like a glass of wine or dark chocolate. These small treats won't derail my efforts as many of us are taught to believe. It's what you do consistently that defines what your body looks like.

I do feel indulgences need to be quality. I don't waste time on packaged process junk foods but will splurge on home-baked goods made with real ingredients. I also enjoy a good burger, gourmet pizza, and frozen yogurt with toppings. When I treat myself, I still want to be in control of the quality of the food. I also don't believe in having a free ticket to binge on thousands of calories on splurge day. That is defeating the purpose of a splurge meal or day. If I want a burger and fries, I enjoy the meal and move on.

I don't plan a treat day either but listen to my cravings. I work hard, eat clean 80 to 90 percent of the time and know eating a slice of apple pie Ala mode is not going to break my fitness bank. I will savor every bite of that indulgence without guilt. 

Food Considerations

Having treat meals is always a personal choice but sometimes there are physiological and psychological issues to consider. In these scenarios, eating certain foods can sometimes require expert advice before including them in your nutrition plan. The following list includes a few examples:

• Those suffering from emotional eating disorders may need to seek the guidance of a registered dietitian specializing in disordered eating.

• Some people have an unhealthy relationship with food and are triggered to use food for comfort or soothing emotional upset. Seeking the guidance of a qualified therapist or dietitian may be helpful in these circumstances.  

• Other people may have diagnosed medical conditions like Chron's Disease, Diabetes, or Celiac Disease where food intake may require being under the care of a physician. 

Healthy Balance

I eat in moderation for balance in my healthy lifestyle. Thinking we can sustain on boiled fish and broccoli is not realistic. I enjoy some sort of sweet treat or fun meal a couple of times weekly and still maintain a healthy body. It really comes down to how you apply to eat in moderation. It's not a reward for being deprived all week or for completing a hard workout.

Living a healthy lifestyle shouldn't feel like a burden or deprivation. If that's the case, a review of your current nutrition plan is advisable. An unsustainable nutrition plan will cause many of us to return to unhealthy eating habits. Life is too short not to eat healthily and it's also too short not to enjoy some splurges along the way.

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Excuses Will Not Change Your Body or Health

The truth about health and fitness is you either want it or you don’t.

Let’s face it, many of us come up with reasons not to exercise or eat healthy. We even sound pretty convincing. Unfortunately, all the reasons in the world eventually catch up to you in the form of illness or injury.

What we often fail to realize is how much your lifestyle impacts your health. The food you eat, being physically active, and rest is truly your medicine.

Many people continue to walk around in an unhealthy body and come to accept this existence. Living this way causes you to miss out on how good you're supposed to feel and look.

The true story of health is your body reflects your lifestyle.

Make Your Health a Priority

I want to believe all of you have a strong desire to be healthy people. Working in the health and fitness industry, I certainly hear this loud and clear. We talk about wanting to feel and look better, but what continues to be lacking is the action required to make this happen. More often than not, healthy living isn't a priority.

Living a life of excuses will not change your health or appearance. It only guarantees you not to feel your best and is often accompanied by unhappiness. Change takes changing your daily habits. The body you have is determined by what you do. I'm sure we can all agree with that statement.

Let me clarify my reference is to the general population who have the ability to get healthy. Some medical conditions and illnesses are out of our control, but I have seen those who struggle this way live the healthiest lives.

Change Takes Change

The first step to change your body for the better is owning your current lifestyle. This includes admitting you are making excuses not to eat healthy, exercise, sleep more, reduce stress and the list goes on. It's important to understand why health is not a priority.

Admitting your part in creating an unhealthy body can be hard to face - but necessary. It's in that frustrating moment you can really be honest about your life and body. This is often the beginning of getting serious about a healthy lifestyle.

Think about these things:

• You are responsible for replacing reasons/excuses with action. 
• You are capable of taking care of your health and making it a priority.
• Having a fit body can happen at every age and it's never too late to start.
• You control what your body looks like. 
• What you eat in private you wear in public.

Masking the Problem

Being healthy and having a fit body is achievable for the majority. Sadly, many people are turning to prescribed pharmaceuticals to reduce the symptoms of self-induced health conditions. A pill doesn't fix the problem, it only masks the problem.

Let me clarify - certain medications are required for a small percentage of Americans but not for the general population who can get healthy. Many cholesterol-lowering and blood pressure medications can be discontinued when weight is lost and body composition improved.

Adopt a Healthy Lifestyle

The problem continues to be accommodating an unhealthy lifestyle justifying it with reasons that really can't be validated. This can be changed - if you want it to change.

Adopting a healthy lifestyle is the way to lasting health and fitness. It's not an occasional event and requires full-time effort.

The bottom line is results can and will happen, but the choice is up to you.

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I Don't Use Supplements or Believe in Fitness Gimmicks

Supplements can make false claims and outlandish guarantees. They are not regulated by the Food and Drug Administration (FDA) so there is no guarantee of the purity, effectiveness, or safety of the product.

Fake Fitness

Many supplements and products promise fitness in a bottle achieved in a short period of time. Other gimmicks like herbal abdominal wraps claim to shed fat off your belly with one application. I surely don't believe wrapping my midsection with herbs will reduce my waist size or taking pills will make me fit.

I guess you could call me highly skeptical when it comes to fitness gimmicks. I really have to believe in a product to endorse or promote it and this is a rare occasion.

Supplements Lack of Clinical Research

Products guaranteeing increased fat burning, muscle size, and athletic performance receive a raised eyebrow from me. Sadly, the majority lack adequate clinical studies so you're left in the dark regarding safety, purity, and effectiveness. Also, they can come with harmful side effects.

Don't Waste Your Money

The next time you pick up a bottle of fitness magic, take a close look at the label. You will find in fine print the following statement: "results obtained when combined with a healthy diet and regular exercise program."

BAM! What is the point of wasting money? Once a healthy diet and exercise program are implemented results will follow without taking whatever is in that bottle. There is plenty of science to back up the health benefits of eating right and exercise.

A Personal Choice

Of course, any supplementation is a personal choice. I'm not a downer on all

things that could improve your health and wellness. In some instances, and if prescribed by a physician, supplements may be necessary for some people.

I do indulge in the occasional protein shake, take vitamins fairly regularly, and use glucosamine for reduced joint pain. This is more for my general health and not something to enhance my appearance.

I don't believe drinking a protein shake is going to create muscle without work for example. If I feel cold symptoms coming on, I will take additional vitamin C to boost my immunity system. 

Eat Real Food Instead

The primary source of my nutrient intake comes from what I eat daily and not by using dietary supplements. Because I consume a wide variety of nutrient-dense foods, I feel confident my required daily allowances are being met. I fuel my workouts with healthy carbs, recover my body with lean proteins, and protect my cellular function with healthy fats.  

Protein Intake

I lift weights as part of my exercise program and don't feel I need an overabundance of protein to increase my lean muscle mass. I eat my share of chicken breast but stick to a regular portion size per meal.

I don't drink protein shakes each day thinking this is going to improve my body. Consuming too much protein overworks your organs, is hard to digest, and can potentially cause a constipation issue.

Eat For Goals

The demands I place on my body through exercise do require more calories obtained from all macronutrients. I simply focus on eating healthy several times per day to satisfy those needs. There is nothing magic about that and honestly, maintaining a healthy body is pretty simple. It just requires eating right and consistent exercise.

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Eat Right Not Less for The Body You Want

We have been taught to believe getting fit means going on a strict diet. Why?

Fad diets and quick-fix scams have caused consumers to believe unrealistic claims. Sadly, these fad diets restrict important nutrients your body needs.

There is nothing purchased in a bottle or package that is going to make you a fit person.

The way to a fit and healthy body is eating right most of the time combined with a regular exercise program. Getting plenty of rest and water intake is also important.

Eat Right Not Less

Getting fit the healthy way includes eating right not less. This means tossing your unhealthy eating habits and consuming nutritious foods to improve your health and fitness. 

Diets don't work and set us up for failure because they can't be sustained. Your body requires nutrients from all food groups (proteins, carbohydrates, fats). Many diets advise removing important carbohydrates, dairy, grains, legumes, and certain fats. Drastic methods such as this can leave you feeling tired, ill, and may potentially cause nutrient deficiencies.

Restrictive diets are not recommended for successful weight loss, lean mass gain, or health improvement.

What Your Body Needs

Your body needs energy and that comes from the food you eat. There is a difference between healthy and unhealthy food so eating right is important. Each macronutrient or food group (protein, carbohydrates, fats) supports optimal body function. Proteins help build and repair muscle, carbs provide energy, and healthy fats regulate hormones for example. 

Getting fit requires consuming more nutritious foods to support exercise demands and normal body functions. Whole foods are nutrient-dense and lower in calories compared to processed food products. This means your body needs more of the good stuff throughout the day and quite the opposite of a diet.

Eating plenty of nutrient-dense foods consistently (80% of the time) will enable you to reach your fitness goals and maintain a healthy body. It's sustainable because it's not a diet but a healthy lifestyle. 

As you work toward getting fit and healthy, resist the temptation of fad diets, and simply eat right for your goals. 

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I Maintain a Fit Body Eating Lots of Carbs

Being called skinny has always bugged me. I have had my share of teasing as a kid and even into adulthood. Body shaming goes both ways in this life.

Love Yourself

What's important is loving yourself right where you are while working toward your goals.

It wasn't until discovering how to build curves with resistance training that my life changed for the better.

I was blessed with my Dad's genetics and thankful, but it has been a challenge to put on weight including muscle. I'm also constantly hungry and seem to burn up energy faster than the average person.

I turn to healthy carbs to fuel my body and feel good throughout the day. I can feel lightheaded if I go too long without eating, especially carbs.

Some of the carbs I eat on a regular basis include:

• oats
• quinoa
• seeded whole grain bread
• whole-grain tortillas
• sweet and white potatoes
• brown rice
• veggies and fruits
• 100% juice (pomegranate, green juice)

Metabolism and Gains

My metabolism seems to work faster than I can fuel my body. Some people say they can just look at food and gain 5lbs whereas the opposite happens to me.

I will not exercise if I feel hungry and prefer to down a healthy meal before hitting the weights. I'm definitely not a candidate for fasting to improve athletic performance or to reduce body fat.

I just so happen to be one of those people on the other side of the spectrum that works hard to gain weight. This doesn't mean I want to gain by eating lots of crap to achieve skinny fat. My goal is to maintain or increase lean muscle mass by eating healthy carbs, lean proteins, and good fats.

Genetics and Goals

Genetics do play a small role in your physical appearance, but you absolutely have the power to change things by what you eat and how you challenge your body. I work hard and eat to support my goals. I don't believe in diets nor do I teach that in my personal training practice.

Genetics may predispose some of us to obesity but that doesn't mean we're to accept it and not try to be a healthy person. The same goes for lean genetics like mine. We're all on this fitness journey together with differing body types and how they function.

Regardless of your body makeup, it's important to put up a fight for what you want and not give up.

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What You Need to Know About Sugar Intake to Lose Body Fat

Are you eating too much sugar? Many of us may not realize the hidden sugars contained in foods being consumed. Also, much of the food we eat is converted into sugar.

The problem remains consuming too much sugar isn't healthy. It contributes to weight gain, obesity, and illness. Refined and added sugar can be addictive and keeps you coming back for more.

Because of this, many of us are overfeeding but starving for nutrients. The outcome is a temporary sugar fix and an added flab layer.

In order to improve your health, reduce body fat, and ultimately reach your fitness goals, reducing sugar intake needs to happen.

What You Should Know About Sugar

Your body actually needs sugar to function properly. Carbohydrates break down into sugar (glucose) and provide energy. This is a good thing. However, there is a difference between naturally occurring sugar and refined, white sugar.

Refined white sugar is processed to look pretty and found in foods like bread, sauces, soups, ketchup, crackers, and the list goes on. It's also included in sodas, creamers, salad dressings, and sitting on your table to be added to coffee and cereal. This is the sugar that should be reduced in your diet.

Naturally occurring sugars in fruit, veggies, and milk are considered healthy. These are also known as good carbohydrates and provide either quick or slow-release energy for optimal body function, health, and fitness.

So, it's better to consume naturally occurring sugar as opposed to added or refined sugar. Your body will appreciate you eating an apple over a donut for example. One is nutritious while the other is nothing but empty calories filled with preservatives you really don't want in your body.

This doesn't mean you have to give up your favorite dessert or occasional pasta, just be smart about your choices. Eating healthy 80% of the time will enable you to achieve your goals without worry because you have taken care of the problem of consuming too much sugar.

What Foods Turn into Sugar 

Carbohydrates are the foods that turn into sugar and provide energy. This doesn't mean to stop eating carbs because they convert to sugar. Remember, your body needs sugar (glucose) to function properly. The important thing is to eat the right carbs to fuel your body.

The biggest carb offenders and weakness for most people are bread, bagels, pasta, white rice, noodles, baked goods, crackers, and chips. Many of you fail to realize cutting down on sugar means more than not drinking soda. It means reducing white food products and processed foods because they convert into sugar once consumed. 

More obvious foods and drinks containing sugar and converting into sugar once consumed include jams, table sugar, sodas, candy, alcohol, processed syrups, and coffee creamers. If the food product is processed, it most definitely contains sugar. Start reading your ingredient labels.

The bottom line is that too many unhealthy carbohydrates are being consumed and flooding your body with sugar. There is also the issue of these foods causing inflammation in your body, the primary cause of most illness and chronic disease. Eliminating processed white products will help reduce added sugar from your diet and promote good health.

Know Your Sugar - Read Ingredient Labels

Many foods contain added and hidden sugars that should be avoided. In fact, there are over 100 different names for sugar (pretty scary). The following shortlist includes other names for sugar to be aware of when reading ingredient labels: 

• Anhydrous dextrose
• brown sugar
• cane crystals
• cane sugar
• corn sweetener
• corn syrup
• corn syrup solids
• crystal dextrose
• evaporated cane juice
• fructose sweetener
• fruit juice concentrates
• high-fructose corn syrup (the worst)
• liquid fructose
• malt syrup
• maple syrup
• molasses
• pancake syrup
• raw sugar
• sugar
• syrup
• white sugar
• carbitol
• concentrated fruit juice
• diglycerides
• disaccharides
• evaporated cane juice
• erythritol
• Florida crystals
• fructooligosaccharides
• galactose
• glucitol
• glucoamine
• hexitol
• inversol
• isomalt
• maltodextrin
• malted barley
• malts
• mannitol
• nectars
• pentose
• raisin syrup
• ribose rice syrup
• rice malt
• rice syrup solids
• sorbitol
• sorghum
• sucanat
• sucanet
• xylitol
• zylose

The Best Way to Avoid Added Sugar 

Added sugar is contained in almost all processed foods and white products. The best way to reduce added sugar is cleaning up your nutrition by eating whole foods. This means fresh vegetables, leafy greens, fruits, lean poultry and fish, nuts, seeds, and grains. 

This may require a pantry and refrigerator purge. Remove any food products containing added sugar, and replace them with nutritious whole foods. If you struggle with tossing food, box it up, and donate to a food kitchen or local church.

Reducing added sugar will be an excellent start to getting fit and healthy. You will feel better, look better, and your body will appreciate the detox. 

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Fake Health Foods Can Lead to Fake Fitness

Health food and marketing is big business. We have been hit hard with no-fat, low-fat, no sugar, no calories, and gluten-free to name a few. Food companies know how to work the trends and bring in the cash. Now, unhealthy organics are making headway.

As consumers, please be aware that organic labels don't always mean healthy. In fact, this fake health food leads to fake fitness. It's pumped full of sugar, preservatives, saturated fat, chemicals, and who knows what else. If a food product can sit on the shelf for a lifetime, there is something wrong.

Food companies are figuring out ways to dupe the consumer. Do you really believe organic Ruffles, Doritos, and Cheese Puffs are healthy?  Really!?

Chips are Chips

Sadly, consumers believe organic chips and similar items are healthy because they claim to be organic. I see so many people loading grocery carts full of these unhealthy organic food items.

The bottom line - chips are chips, organic, or not. Potato chips of any kind are one of the worst things to put in your body. Potato chips have one of the highest levels of acrylamide. Acrylamide is a chemical used for industrial purposes but is also formed when starchy foods like potato chips are cooked at high temperatures. It's also found in cigarette smoke. The chemical is shown to be linked to cancer and other diseases. Does that bag of chips still sound appealing?

Other food items try to squeak by stating they are minimally processed, but processed is processed.

Read the Ingredient Labels

Store shelves are lined with convenient organic items and granted some may be fabulous, but most are not. The ingredients tell the real story for anything in a box, bag, or wrapper. If you can't understand or pronounce what's on the ingredient label, you better believe it's a chemical sh*t storm.

Many fitness enthusiasts rely on protein and energy bars. Have you looked at those labels? Most are the same as eating a candy bar. These bars are also available in organic versions but does it make them any better? Removing pesticides is great but what about all the additives, preservatives, sugar, and salt?

When it comes to buying any food, rely on the ingredient label, and look for understandable quality ingredients. Fewer ingredients are better when it comes to packaged products.

Become Food Smart

Become wise consumers and discontinue believing fake health food marketing schemes. Eating a bag of organic chips post-workout isn't muscle recovery food. Reaching for that energy bar may not be the best choice, and forget the organic white pasta.

Real organic food is just that, real in its raw state. Sometimes organics can even look ugly with blemishes. It also ripens quickly.

It's important to understand whole foods are the most important part of getting healthy and staying that way.

Eat Right for Health

You achieve optimal fitness, improved athletic performance, fat loss, and muscle gain when you feed your body the good stuff.  Just because the label says organic, fat-free, gluten-free, or any "free" doesn't mean healthy.  Be a wise shopper and eat what you understand and what is real.

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Are You Drinking Enough Water for Optimal Fitness?

Drinking enough water sounds easy but many of you are struggling with water intake.

Your body makeup contains over 60% water and needs continual hydration to function at optimal levels. That said, water is considered the most essential nutrient to consume for health and fitness.

Drink Water for Fitness Success 

Are you drinking enough water? Are you always thirsty? Are you sweating during workouts and not replenishing? What color is your pee? These are just a few things to consider about your water intake.

Without adequate hydration, your body isn't able to function properly. Drinking water helps maintain fluid levels, regulate body temperature, and prevents your heart rate from getting too high.

This is especially important during your workouts since you're losing fluids through sweat and increased breathing rate. You should drink water before, during, and after physical training. Drinking water every 15 to 20 minutes during exercise is often recommended.

Avoid Dehydration

Unfortunately, many of you come to your workout and even perform workouts dehydrated. Common adverse effects may include:

• A headache
• Dark urine and not peeing very much
• Dizziness
• Irritability
• Lack of energy, lethargic
• Rapid heartbeat 
• Rapid breathing

Drink Plenty of Water to Reach Your Fitness Goals

Drinking plenty of water is vital to reaching and maintaining your fitness goals. Other beverages like coffee, tea, and other fluids may provide some fluid benefit, but shouldn't be used as a water replacement.

Water is an essential nutrient working in and around the cells of your body to maintain fluid balance and help with the production of energy and protein. When you drink plenty of water, you're doing more than just quenching your thirst. You are helping your body function right so that you can reach your fitness goals. The following is a shortlist of the benefits provided when you stay hydrated:

• Calorie control - drinking plenty of water helps you feel full and consume fewer calories. Foods with high water content, like celery, slow the digestive process allowing you to feel full longer.
• Muscle function - muscle cells require water to function properly. You feel energized and pumped when the muscles contain the right amount of fluid.
• Detox - staying hydrated helps flush toxins from your body. This helps with weight loss, proper PH, and reduced inflammation.
• Brainpower - water provides energy to the cells including your brain. This helps promote greater thinking and improved reflexes. Effective workouts require you to be on top of your mental game.
• Reduced illness - water helps maintain a strong immune system and reduces congestion. Stay well-hydrated to avoid illness and stay on your fitness program. 

How Much Should I Drink?

Water intake will differ per person, mostly based on age, physical activity level, and other medical conditions. The National Academy of Medicine (NAM) recommends a general guideline of 91 ounces (11 cups) of water daily for women and 125 ounces (15 cups) for men. Keep in mind this includes water from all food and beverages consumed daily, not just water. The majority of healthy adults can meet their daily fluid requirements by letting thirst be their guide according to NAM. 

The best recommendation is listening to your body and drinking water when you feel thirsty. The problem remains many individuals ignore these body cues and go without the proper fluid intake.

Make it a goal for this program that you drink plenty of water. This means you will listen to thirst cues, drink when thirsty, and maintain light yellow to clear urine. Helpful hints to increase your water intake include:

• Always have a water bottle nearby.
• Add flavor to your water (muddled herbs, sliced citrus).
• Track your water intake (journal or phone app).
• Drink a glass of water before you eat. 
• Drink water at the temperature you like.

The important thing is to drink enough for optimal body function, health, and hitting those goals!

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Cleaning Up Your Nutrition For Results

Achieving fitness results the right way will require good nutrition. Although exercise is important, nutrition does play the largest role in getting fit and maintaining your health.

Eating Right is Easy

Eating right for results isn't complicated as many people believe. This line of thinking has much to do with fitness products and supplements marketed as the only way to lose weight, get fit, and increase muscle size. Wrong!

Let's put these myths aside and take a simple look at what really is required nutritionally.

Food Journals Can Help

It may be helpful to use a food journal for a short time until you have adopted how to eat right. Food journals are shown to keep you on track and enable you to repeat healthy weeks. This part may sound like a burden to start, but it really is quite simple.

Forget about charting calories, grams, weighing food, etc. for now and probably won't be necessary later. Keep your journal simple and enjoy the process of learning. As long as you're eating healthy throughout the day to support your body and physical activity is the goal.

A simple food journal may look something like this:

• Water intake for the day: 2 quarts
• Meal 1: 1 slice seeded toast, 1/4 to 1/2 avocado, 1 boiled egg
• Meal 2: large greens and fruit blended shake  
• Meal 3: large green salad topped with grilled chicken breast, balsamic vinegar
• Meal 4: sliced apple with 2 tbsp peanut butter
• Meal 5: grilled salmon with lots of veggies
• Meal 6: yogurt topped with raw nuts

Dump the Junk Food

Eating right will require cleaning out the junk food. This is difficult especially if you struggle with tossing out food. If it helps, box it all up and donate to a food kitchen or church. You can do this!

Take a day and go through your refrigerator and pantry. Remove all processed, packaged, frozen dinners, pastries, white products, etc. Unhealthy food products contain a lot of trans fats, high-sodium, and chemicals you really don't want to be ingesting. A shortlist includes:

• sugary drinks, sodas, and some sport drinks
• white bread
• refined vegetable oils (corn, soybean, cottonseed, canola)
• margarine
• pastries, cakes, cookies
• boxed crackers and chips
• low-carb meals and bars
• yogurt high in sugar and chemicals
• processed gluten-free products
• ice cream, candy, candy bars, and some protein bars
• processed meats (salami, pastrami, deli meats, hot dogs, etc)
• processed cheese (American, cheese in a can, etc)

Eat Clean for Results, Fitness, and Health

Getting fit for life requires eating cleaner which is just another way of saying you are eating healthy. You have taken the steps to remove all processed foods from your house and now ready to replace those with real whole foods. 

Let's go shopping! The best way to stay on track at the grocery store is not going when you're hungry. Eat a healthy meal first and stick to your written list of items.

Having healthy food at home will also reduce eating at restaurants and fast-food chains. This keeps you in control of your food intake and is the goal of adopting a healthy lifestyle.

We all differ in nutritional likes and that is great because there is a wide variety of nutrient-dense foods for everyone. You will want to include all the macros in your nutrition which just means eating a balance of lean proteins, nutritious carbohydrates, and healthy fats.

The following shortlist includes healthy selections from each category and also takes into consideration vegetarian/vegan preferences:

Proteins:

• B/S chicken and turkey breast
• Salmon, halibut, tilapia, albacore tuna
• Lean beef  (90% lean)
• Greek yogurt (natural, no sugar added)
• Cottage cheese
• Eggs
• Milk (2%), almond milk, coconut milk, low-fat chocolate milk
• Lentils, dried beans, navy beans, no to low-sodium canned beans
• Peanut butter (natural, no-sugar-added), almond butter
• Raw mixed nuts
• Tofu
• Edamame
• Quinoa

Carbohydrates:

• Vegetables (broccoli, peppers, squash, asparagus, etc) 
• Leafy greens (spinach, chard, kale, etc)
• Fruits (apples, berries, mango, cherries, etc)
• Legumes (lentils, chickpeas, peas, and beans)
• Quinoa, Kamut, barley, buckwheat, flax meal
• Brown rice (white rice for some athletes)
• Whole wheat, whole grain bread
• Steel-cut oats
• Sweet potatoes
• White and red potatoes (baked not fried)

Fats:

• Avocados
• Chickpeas (hummus)
• Walnuts, almonds, pistachios, cashews, pecans, etc (raw-unsalted, not roasted)
• Olive oil
• Salmon (Omega-3 fatty acids)
• Nut and seed butter (natural, no sugar added)
• Ground flaxseed or flax meal
• Chia seeds

You Can Do It!

Eating better is typically the biggest struggle with adopting a healthy lifestyle. I believe in keeping nutrition simple and fun. When eating right is enjoyable, you will repeat it for life. You can do it!

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Food is Not the Enemy

It would be easy to blame food for being overweight and unhealthy. The truth is food is not the enemy. In fact, our very survival is based on food and water for optimal body functioning.

Taking Responsibility

Let's be honest. Getting healthy is about taking responsibility and making the right daily choices to improve your fitness. This includes the food you eat on a regular basis.

We only have ourselves to blame when the grocery cart is filled with frozen pizzas, pastries, ice cream, and sodas. How your body looks and feels is your responsibility. Eating healthy food controls a large percentage of a fit lifestyle.

Portion Control

Then there are the portion sizes. We're eating way too much at one sitting. Whether the food is healthy or unhealthy, eating too many calories and not burning that energy creates an excess energy bank stored as fat.

You may also try to convince yourself eating processed foods in the appropriate caloric portions is healthy. Outwardly you may give an appearance of being an appropriate weight, but inside you're a hot mess and feeling like it. You have become a skinny fat person. Processed fake food and the damage it does to your body through inflammation and disease is alarming.

Eat Real Whole Food

Food is your friend. Turning your unhealthy food selections into quality real food will enable you to achieve a fit body. You have heard 'no-one ever got fat eating too much kale' and not that we would sit around eating kale all day, but you get the point.

If we start eating to live instead of the other way around, a huge change in the obesity epidemic would happen. A shift toward eating the right food for health would finally take place.

Resist Sabotage

We are bombarded daily with fast food commercials and peer pressure to eat unhealthily. Many people are pressured by significant others to eat off track. You can even sabotage yourself using more comfort food rewards than you should.

You do have the power to see food as your friend and control what you put in your face. The donut may look appealing but eating an apple is going to supply the best nutrients to fuel your body and push you closer to your fitness goals.

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Are You Really Eating for Fitness Goals?

Fitness goals are awesome. Agreed?

You want to lose fat, gain muscle, and feel healthy. Reaching these goals requires good eating habits and overall, a healthy lifestyle. How are you doing with that?

What Are You Eating?

Are you really eating for fitness goals?

In order to achieve good health, it requires consuming healthy food and exercising consistently. Not living this way should make you feel weird. Do you feel weird?

If the answer is no, there is something not right with your fitness program. It usually comes down to what you're eating. Eating unhealthy is often validated because you workout several times per week. This isn't a healthy approach to food intake and exercise. Remember, you can't out-exercise a crappy diet.

The takeaway here is nutrition plays the largest role in your fitness success. Without eating right, achieving goals will not happen. True story.

Food Is Fuel Not a Reward

I have seen fitness success turn into a train wreck of eating off track as a reward for doing so awesome. Your seemingly well-deserved food frenzy has snowballed into a struggle to get back on track. It can begin innocently thinking eating unhealthy one time is okay, but without self-control, it really can be disastrous. Remember, food is fuel and not a reward.

The bottom line is to think before you eat.

Food is Powerful

The food you eat and what you drink represents the body you show. Think about that statement. Food is powerful and makes you feel healthy or unhealthy. It can also make you look fit or fat.

Consuming unhealthy processed food products increases inflammation in your bloodstream. Inflammation is said to be one of the main causes of increased risk of chronic disease and cancer.

Eating right includes consuming lots of plant-based foods, lean proteins, nuts and seeds, grains, and healthy fats that clean up inflammation in your body. You feel great and look great.

A healthy lifestyle is learning how to balance nutrition. Eating right at least 80% of the time allowing for a few splurges is considered healthy and sustainable. It's also an enjoyable way of living.

Take Responsibility 

Being in denial about what you're eating doesn't fix the problem. Now is a great time to perform a nutritional assessment and take an honest look. Reaching fitness goals means being true to yourself and taking responsibility for your nutrition.

The great news is you can always get back on track and start again. This time, with healthier choices and a real commitment to living the lifestyle. Fitness is always about progress and not perfection. 

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Healthy Living from EPRD for Aug-Sept 2018

Healthy Living from EPRD for Aug-Sept 2018 

Women's Wellness Series

This fall, Evergreen Park & Rec is offering several classes to help help women in the mountain community stay healthy from the inside out! Classes include:

• Empower Your Health: Gut Health - Uncover the connection between disease and the gut, and learn how to nurture and support it.
• Chronic Inflammation - Chronic Inflammation is arguably one of our biggest health risks. Learn how to cool the inflammation for optimal wellness.
• All Stressed Out - Understand how stress works in the body and what action you can take to reduce your body’s stress response and build resiliency.

Adult Adventures

EPRD's Fall Outdoor Adventure and Cultural Excursions programs for adults are starting soon. Ride the EPRD bus to a new experience, whether it's cross country skiing or visiting a museum!

Healthy Giving

Give for a Good Marriage

Want a happy marriage? Science says couples should do these 7 things for each other often.

(Source: Inc.com)

Healthy Family

Evergreen Kids Tri Sunday

The Evergreen Kids Triathlon is this Sunday, Aug. 19. Bring the kids (5-13) and cheer them on!

(Source: EPRD) 

Healthy Mind

Your Brain on Exercise

Exercise is as good for your brain as it is for your body, and researchers are just beginning to discover why.

(Source: Outside Online)

Healthy Aging

Live Well Over 50

This guitar is helping him live better. Enjoy these tips to eat healthy, stay fit and live well as you age.

(Source: WebMD.com) 

Healthy Eating

Keys to a Healthy Diet

Developing healthy eating habits isn’t as hard as you think. Here are guidelines!

(Source: Berkeleywellness.com)

Healthy Body

Practical Weight Loss

How do you lose weight quickly and safely, and then keep it off?

(Source: Healthline.com)

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Keep Your New Year's Resolutions!

Did you know Evergreen Park & Recreation District (EPRD) offers 86 fitness classes a week?

Photo by Morgan Barnes 

With 27 SilverSneakers® classes, 11 water exercise classes and 48 fitness classes on tap, as well as state-of-the-art exercise equipment and miles of trails, there's no excuse not to stay fit this winter! We also now have six night classes available for those who are busy during the day to choose from. 

Some highlights of EPRD's winter class schedule:

POUND
POUND, a full-body cardio jam session inspired by drumming, launches Tuesday, Jan. 23. It uses weighted drumsticks called "ripstix" and taps to the beat of great, motivational music while improving strength and flexibility. It will put a smile on your face! Learn about POUND.

Photo by Rock Steady Boxing

NEW! Rock Steady Boxing
Rock Steady Boxing, for people with mobility problems, especially Parkinson's Disease, empowers patients to fight back against the condition. Parkinson's is a chronic progressive neurological disease marked by tremor of resting muscles, rigidity, slowness of movement, impaired balance, and a shuffling gait. 

Studies show that rigorous exercise that emphasizes gross motor movement, balance, core strength and range of motion can help Parkinson's patients slow the disease's progression and improve their daily living skills. Rock Steady uses heavy bags, speed bags, and boxing gloves, and is aimed at every age group, including the elderly. Even patients in wheelchairs can benefit, says EPRD's Fitness Specialist, Susan Wescott.

"I personally just feel that the mental aspect is the biggest benefit," says Susan, who recently got certified to teach Rock Steady Boxing. We can say we are kicking Parkinson's butt. That's why we are here: to fight back!"

Learn more at rocksteadyboxing.org.

Strong by Zumba
Strong by Zumba offers a fat-burning, muscle-toning plyometric workout set to music.

Photo by Annie Coppock

Yoga
New yoga classes include Yin Yoga (a gentle, restorative class, with a slower pace and lingering postures), Yoga Nidra (deep meditation and emotional cleansing), and no-cost Yoga for Veterans (free, especially helpful for those suffering from PTSD).

SilverSneakers
A wide variety of SilverSneakers classes and outdoor excursions (XC skiing, hiking and more) keep older adults fit and healthy and provide fun social interaction. 

Nutrition
Getting Started with Nutrition, to teach you to manage your nutrition for weight loss, gains in fitness, and better health metrics

This is just the tip of the iceberg! Indoor cycling classes help cyclists keep in shape over the winter. EPRD's weight rooms and cardio facilities help the cardiovascular system, muscles and bones. A huge variety of classes, from TRX to water aerobics, provide something for everyone. Deals on passes and punch cards can reduce your daily admission to just a couple of bucks a day. There's no excuse not to stay fit this winter!

See the complete class list.

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