March MATness – The Roll Up
The Roll Up 1. Lie on your back with legs fully extended, feet flexed, arms lengthening towards the wall behind you 2. Inhale as you bring your arms to the ceiling and pull your ribcage and abs into the mat 3. Bring the weight of your head forward and begin to peel your spine…
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A new year, a new you! Everybody should be putting their health as #1 on their list of resolutions for 2014. Finding the right person trainer to set up a program that will guide you and push you to meet your goals in a healthy and realistic way can be challenging. Here are a…
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Commandment #10: YOU NEED AT LEAST 8 HOURS OF UNINTERRUPTED SLEEP PER NIGHT Most people know that adequate sleep is necessary for optimal health however; most do not realize that inadequate sleep can cause weight gain. Research shows that the number of hours an individual sleeps influences their risk of obesity. Sleep deprivation can be…
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Commandment #9: YOU NEED TO ALLOW YOURSELF A TREAT Deciding how often to indulge in your favorite treats can be a difficult choice. Do you indulge in a treat every day or just on the weekends? If you are too strict with your eating plan, it can backfire, resulting in binge eating or worse yet…
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Commandment #8: YOU NEED TO BE MINDFUL Over the last few weeks of the Prevent the Pudge Challenge, we have covered various nutrition topics from eating clean to macronutrient consumption but little focus has been shed on how we eat! The purpose of mindful eating is to have a reconnection with food and enjoy the…
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Commandment #7: YOU NEED WATER. Water makes up about 60 percent of total body mass in adults and about 75 percent for infants. Water is the most essential nutrient the body needs, followed by electrolytes. The major electrolytes include sodium, potassium and chloride, they are essential to maintain normal fluid balance. Each cell must have…
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Commandment #6: YOU NEED TO EAT HEALTHY FATS Fat is an important part of your diet because it provides energy, helps absorb fat soluble vitamins (A,D,E, and K) found in cell membranes, helps insulates your body and organs among other things. There are three types of dietary fat – unsaturated, saturated and trans fatty acids.…
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Commandment #5: YOU NEED TO EAT QUALITY PROTEIN Protein is the basic building block of a healthy diet. Protein in the body helps build muscles, tendons, skin, enzymes, hormones, bones and other various protein structures in the body. Protein also plays a role in keeping a strong immune system and can be a source of…
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Commandment #4: YOU NEED TO EAT QUALITY CARBOHYDRATES How does eating too many carbohydratess that pass your lips end up on your hips? When you eat carbohydrates, it gets broken down to its simplest form, glucose. Your body can’t tell if the source of glucose came from a complex carbohydrate (ex. sweet potato) or a…
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Commandment #3: You Need To Clean Out Your Pantry Start by going through your pantry, fridge and freezer and read your food labels. Can you pronounce all the ingredients? Notice that the foods that come from the ground do not have an ingredient lists at all! Your goal is to eat foods with 5 to…
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