It is a well established fact that regular physical exercise coupled with a good diet leads to a healthy life. Whether you start your lifestyle change at 20 or 30 or 60 or 70, the benefits can be profound and rewarding. Find in these pages the lifestyle transformers that we will recommend as part of your program to enhance your energy levels and add power to your performance.
Depending on your program goals, we will recommend specific supplements be added to your diet. Supplements can be useful in building muscle and the rebuild associated with intense training.
Once you start an intense physical exercise program, you may need more protein in your diet to help build muscle and sustain your new routine. It is easy to add additional protein without adding the negative effects of additional animal fats that are present in meats. Vegetable and soy proteins are excellent and complete sources of proteins and can be purchased from most grocery stores or supplement shops. A scoop of protein powder can be added to fresh or frozen fruits and blended to make a delicious breakfast smoothie or added to pancake batters.
We will be presenting and updating on this website some of our favorite recipes for high protein power meals. We like to cook with lower fat protein sources, like chicken, pork, beans and tofu, and we use only whole grains.
Here are seven critical do’s and don’ts that improve your shape and make all foods taste better too. As part of your fitness program prescription, we might recommend that you adhere to a specific calorie intake plan. For such plans, we provide meal plans and specific dietary regimes. This will depend on your weight and fitness goals.
- Give up all kinds of soda, regular or diet.
- Drink more water.
- Eat breakfast. Do not skip this meal. Eating a power breakfast gets your metabolism burning calories and working for you for the rest of the day.
- Get plenty of sleep. If you are not a good sleeper, figure out what is keeping you from a deep 7 to 8 hour per night sleep, and fix it.
- Give up all processed and pre-packaged cookies, cakes and chips. Most of these heavily processed foods can contain high fructose corn syrup or trans-fats, which add no nutritional value. If you are hungry and need a snack, try peanut or almond butter, a handful of nuts, any of your favorite fruit, a slice or two of a hearty, whole grain bread, eggs, brown rice or oats. You will find that a hearty snack is more satisfying and will keep you from just wanting more an hour later.
- Focus on eating foods with color, such as berries, leafy vegetables, tomatoes, brown breads and whole grains. Avoid white foods, such as white bread, white potatoes, white pasta, and white rice.
- Whatever you do, don’t smoke.