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Why Can’t I Achieve My Fitness Goals?

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How many times have you heard someone, or yourself, make a certain fitness goal during New Years? We have all been guilty in one way or another claiming we will lose 10 pounds within the next week or that we will quit eating fast food. There’s nothing wrong with declaring these goals, except that if you do indeed lose 10 pounds in a week, you should probably see a physician. Most people can stay consistent for the first month or so, but by February they end up suddenly unmotivated from the lack of results and stop attempting all at once.

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The problem here is lack of consistency. I am sure we can all agree that if people did go to the gym for the entire year instead of the first month they would be closer to their fitness goals. The question is how?  

The first part of this milestone is to set your personal fitness goal that is feasible. The hard part is sticking through your promises because 73%  of people who set resolutions end up giving up on them. It is easy to get motivated initially, however, motivation is usually temporary. The key trick to accomplishing any task in life is consistency.

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One of the best ways to stay consistent with your fitness goals is to do something you actually enjoy. If your goal is to be more active or start going to the gym, then begin by experimenting with different training styles that can help you find what it is you enjoy doing. For example, if you take pleasure in doing weight lifting over cardio activity,  you are way more likely to remain consistent with it. You won’t see the activity as tedious and instead it will be something you look forward to.

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There are so many options out there for you to try. To stay active, you can try a new sport, go to the gym, or even walk for 30 minutes a day. Even within the gym, there are a variety of different options. You can lift like a bodybuilder, Olympic weightlifter, powerlifter, etc. It can be overwhelming at first with so many options, but the best thing to do is pick something you think you may be interested in, and then try it out. Stick with whatever you choose for a while and then you’ll have a better idea of how much you like to do this activity. Overall, it is about having fun while trying to reach your fitness goals. If you can do that, you’ll find yourself being consistent with this lifestyle without even realizing it.

 

Another great way to stay consistent with your fitness goals is to have a training partner. A training partner can help keep you accountable and even make training more enjoyable. Training partners can also push you during workouts, and together you can even have some friendly competition. The key is to pick the right training partner. Choose someone with similar goals and someone you believe will be as consistent as you want to be. Finding the right training partner may not always be easy to do, but it can be a great way to help you stay consistent with your fitness goals. 

What are some other ways to stay consistent with your fitness or lifestyle goals? Comment below!

Fitness/ Diet

Kombucha: The Drink that Will Revolutionize your Health

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You might have seen your friends carry a mysterious, colorful drink enclosed in a glass case with a white hue on the surface of the bottle. This drink is known as Kombucha, and it is currently gaining prominence amongst millennials for its various health benefits. Kombucha is a fermented-mushroom tea drink that contains bacteria, yeast, and sugar. Here are a few benefits of drinking Kombucha.

  1. Improves Digestion: The white component of the drink forms during the fermentation process when bacteria and yeast combine together to form a “mushroom like film,” which is extremely rich in probiotic bacteria that can aid in digestion, inflammation, and weight loss.
  2. Increases Antioxidant Levels: Kombucha is known to have quite a few antioxidants that help the liver. On studies with rats, those who drank Kombucha reduced the toxicity of their liver by at least 70%.
  3. Reduces the Risk of Heart Disease: Research demonstrates that drinking Kombucha can influence cholesterol levels, specifically LDL and HDL. Low density lipoprotein cholesterols (LDL) is typically known as the “bad cholesterol” because cholesterol is taken into the arteries, leading to plaque building up in the artery walls. On the other hand, HDL is known as the “good cholesterol” because higher levels of it are known to reduce risk of heart diseases. Kombucha is known to increase HDL levels by promoting its absorption through the body.
  4. Promotes Cancer Prevention: Kombucha is known to “strengthen our natural defences” that help prevent cancer. Specifically, the lauric acid found in the drink and the Lactobacillus microbes help reduce cancer risks by stimulating natural cancer killing cells.
  5. Improves Mental Health: The vitamin B component of Kombucha helps balance mood and enhances concentration. It also inhibits the release of the stress hormone cortisol. In addition, drinking Kombucha can alleviate the leaky gut which is often thought to be a symptom of depression. The leaky gut means that there is decreased permeability in gut regions, and this problem can manifest itself through inflammation, and ultimately depression.

Thankfully, you don’t always have to go to the store to get Kombucha; you can make it at home!  Watch this video by HGTV that shows you how to make different flavors of Kombucha at home. Give us your take on Kombucha in the comments below!

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The Diet That Will Work! Try this +++itively No Sugar Diet

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Chocolate, ice cream, candy, and all that good stuff! No wonder why kids constantly crave desserts for dinner. We might assume that excessive consumption of sugar will cause one or two cavities, but there are greater health issues that can result such as kidney failure. The truth is that glucose is an addictive component, and having too many sweets may potentially lead to dietary and health issues over time.

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The Unspoken Truth Behind Sugar

Sugar is a ubiquitous component of a typical American diet, but this leads scientists and public health experts to worry about its consumption rate. Most Americans consume too much-added sugar, specifically about 57 pounds of added sugar per person every year.

There are two different types of sugars to be aware of. The first is natural sugars, which come from fruits, vegetables, and grains to replenish the energy of cells in the body. Added sugars are added by manufacturers to extend the shelf-life of a particular product, and this is the type of sugar you should fear.

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There is a legitimate reason to fear added sugars, and here’s why. According to a study conducted by JAMA Internal Medicine,  increased consumption has a direct association with contracting heart disease. In the study, people who consumed 17-21% of added sugar had a 38% higher risk of dying from cardiovascular disease compared with those who consumed 8% added sugar.

If that is not startling enough, scientists have discovered that added sugars have addictive properties in them. Research demonstrates that sugar activates the same brain regions as certain drugs, and increased consumption leads to increased tolerance.

How to Combat the Sugar Addiction

In recent times, Americans have turned to diet changes to combat the negative effects of sugar. While the ketogenic diet is gaining prevalence, many adults are also turning to the +++itively No Sugar Diet.

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This diet essentially eliminates the consumption of added or processed sugars, and instead focuses more on consuming natural sugars. Courtesy of Livestrong, here are some tips that will help you achieve longevity within this diet.

  1. Understand where hidden sugar sources are located. Many processed foods such as salad dressings, pasta sauces, and cereals contain loads of added sugar even though they may seem “healthy”.
  2. Do not be fooled by the external appearance. Deceptively healthy foods such as acai bowls and protein bars also contain a high amount of added sugar.
  3. Double check the nutrition facts. This is a key habit to incorporate, especially when you are shopping for day to day items to make sure no added sugar is present.  
  4. Eliminate and substitute! Instead of opting for artificially flavored drinks like soda and water, drink more water! Foods and drinks with turmeric and coconut water are a great source of anti-inflammatory agents and can replenish energy labels in the body.
  5. Eliminate foods with white flour. This food group is digested very quickly and can lead to increased blood sugar content in the body. Refined flour is present in items such as pasta, rice, and white bread. Instead, look for foods with whole grains such as wheat, quinoa, and barley.
  6. Beware of added sugar in dairy. Yogurts and milk tend to have added flavoring which contains sugar to boost the taste of the food.

Overall, the +++itively No Sugar Diet will help you feel your best and live a healthy lifestyle. Let us know in the comments if you have tried this diet before and have seen tangible results compared to other types of diets.

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Fitness/ Diet

The Next Super-Drink: Coconut Water

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When we think of tropical fruits, the first fruit that comes to most people’s mind is coconut. While the oil and chunks of the fruit are often used for cooking, the water, in recent times, has gained significant attention for containing a multitude of health benefits.

The water comes from coconuts that are about 5-7 months old and has been used to cure several ailments. The top three advantages of drinking coconut water is that it has high amounts of electrolytes, high levels of potassium, and reduces fat levels. Read more below!

1. Has High Amount of Electrolytes

Instead of using Gatorade for your next sports drink, consider drinking coconut water because it contains natural electrolytes that can help restore fluids after a long, arduous exercise.

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Electrolytes help us maintain blood volume, heart health, and prevent dehydration. This, in return helps us reduce stress, fatigue, and stimulates muscle relaxation.

2. High Levels of Potassium

When we think of intaking a daily healthy level of potassium, people assume a banana is the easiest choice. In fact, a banana contains only 440 milligrams of potassium whereas coconut water contains 660 milligrams of potassium.

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This super drink water has more than ten times of potassium compared to other sports drinks! Potassium is vital to our bodies because it restores fluid and electrolyte balance in the body, preventing hypokalemia or too little potassium in the body.

This greatly affects cardiovascular health because a certain amount of potassium intake reduces the likelihood of contracting a stroke. Essentially, coconut water helps us maintain optimal blood pressure and is therefore extremely heart healthy.

3. Helps Lower Fat Levels

Foods that are high in fiber are predominantly utilized to help lower fat. Some of these healthy fat foods are oatmeal, fish, avocado, and olive oil. But did we forget to mention another factor of coconut water is that it has super fat-lowering effects?

Researchers conducted a study in which rats consumed coconut water and were found to have less likely had a heart attack. The coconut water decreased the rat’s cholesterol levels, specifically the low-density lipoprotein (LDL) found in the heart.

LDL is considered to be the bad cholesterol because a buildup of this lipoprotein would increase the cholesterol in your arteries. Therefore, coconut water can have the same effect on humans and reduce our LDL levels.

Additionally, consumption of coconut water reduces triglycerides, which are a type of fat found in the bloodstream that increases the risk of heart disease. Reducing LDL levels and triglycerides are both important in the weight loss process.

With all of these health benefits, coconut water is sure to be the next super-drink that can significantly impact human health. Why consume all these other food when coconut water contains these top health benefits and more!

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