Training and Nutrition Tip – Plateau’s

Sometimes a plateau is reached in your training program after initial progress. This is due to your body being lighter and burning less energy with every activity you do. To get over this plateau either increase your activity, consume a little bit less food with each meal, or a combination of both. If you are trying to gain lean muscle mass then you need to consume more calories during each meal. Measure your progress often so you can adjust your plan and minimize the occurrence of these plateau’s!

Nutrition Tip – Protein Intake

To reduce body fat, improve muscle mass and recovery, and boost your metabolism, ensure that you are consuming an adequate amount of protein by eating protein dense foods with each meal. A portion size is about the size of the palm of your hand. Women should have one portion per meal (20 – 30 g) and men should have two (40 – 60 g).

Nutrition Tip – Vegetable Power

A lifestyle change doesn’t have to be overwhelming. Start with one new habit at a time. When that habit becomes second nature, move on to the next one. A new habit that will fruitbenefit you greatly is to add at least two servings of vegetables with each meal. Doing so will provide you with many vitamins, minerals, and phytochemicals that will fight cancer, destroy free-radicals, and neutralize acid in the body. Now this is one habit worth starting today!

Health Tip – Back Health

Excessive sitting can bring about many issues related to back health. Continuous flexionyoung male holding his back in pain of your lumbar spine can lead to disc delamination which is where the outer collagen rings of the lumbar discs start to wear away. To help prevent this try to stand up every 20 – 30 minutes and walk around. The core musculature that supports your lower back shuts down after about 20 minutes of sitting, and moving around reactivates it. Keep your back healthy!

Motivational Tip – One Step at a Time

A complete lifestyle overhaul all at once is a huge undertaking and can lead to feelings of being overwhelmed which can cause you to lose focus and give up. Instead focus on one small goal at a time and when staircasethat goal becomes a habit, focus on another one. An example of a small goal is adding more fruits and vegetables in to your diet. These small goals introduced one by one add up to big changes over time and before you know it your lifestyle will be completely different than it used to be!