Quite simply, Paleo provides a model for hollisticly healthy living. The Paleo diet recommends whole, nutrient-dense foods, and is at its most basic an elimination diet. By removing many of the causes of allergies and autoimmune disorders, as well as the processed food-like products brought about by modern manufacturing, the human body is able to detox from foreign substances and naturally reset those basic functions that make eating, breathing and moving so effortless in a healthy system. At its simplest, Paleo is a return to the basics—it is the human diet that works with our genetics, not against it.
The Paleo diet advises the avoidance of grains, gluten, legumes, low-fat pasteurized and homogenized dairy, corn, soy and sugar. Instead, fill up on grass-fed meat from ruminants like cattle, bison, goats, lamb or wild game. Seek out pastured chicken, eggs and pork, and prioritize wild-caught fish and seafood whenever possible. Do your part to support your community by consuming local, organic fruits and vegetables whenever possible, or grow your own to be even more sustainable. Try your hardest to limit your exposure to seed oils like canola, corn, soy, sunflower or safflower oils, and instead use pastured animal fats like lard, tallow or schmaltz, coconut oil, grass-fed ghee or cold-pressed olive oil for your cooking, baking and drizzling needs. Nuts and seeds are also included in a Paleo diet, and offer a healthy alternative in a diet devoid of conventional snacks.
(https://paleomagonline.com/paleo-diet-101/)
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Pureed soups are nice and all, but sometimes you want something with a little more texture and heft to it: enter chowder! Chowder is a fantastic comfort food, only unlike cheap sugar it’s “comfort food” that involves an entire head of cauliflower, miscellaneous other vegetables, & healthy fats.
Pork Tenderloin with Strawberry Sauce
What do you do with a lean cut of meat like pork tenderloin? Wrap it in bacon! You’ll get a juicier overall experience and a crispy outside – not to mention all that bacon flavor. That takes care of the tenderness, but to make the finished product really delicious, this recipe also has a balsamic-strawberry sauce for basting and serving the meat.
Juicy, savory, and cute as a button, these sausage-stuffed mushroom bites are an appetizer to warm up even the dreariest of winter afternoons with the promise of tasty things to come. the richness of the sausages and the crispy exterior, and you’ve got 20 miniature bites of deliciousness, ready to impress your guests or just treat yourself to something a little bit special.
Can’t decide whether you want chili or a burger tonight? Have both! The chili sauce here is a nice change from ketchup and mustard; it’s technically optional but it really makes these burgers stand out from the crowd.
And to think that you believed youu wouldn’t enjoy mayonnaise ever again on Paleo, boy were you wrong! Paleo is the chance to discover blends and flavors of mayonnaise that will stay unknown to most people. Here are two different versions of mayonnaise recipes today, a coconut oil mayonnaise and the now famous baconnaise.
If you have trouble cooking salmon that doesn’t come out dry and overdone, you might want to try it like this for a change: wrapping the fish fillets in cabbage leaves helps keep them tender, and it gives you an interesting edible wrapper on the plate as well. Serve it with a bowl of hot soup or any other vegetable side you can think of – if you have any leftover salmon, it’s also great cold over salad the next day.
Crunchy and fresh, with that straight-from-the-fridge chill on the bowl – a big scoop of really good coleslaw is an easy way to round out anything you happen to be cooking. The milder taste goes perfectly with anything spicy but it’s just as good with a classic burger and fries, or whatever else is on the menu for tonight. And it doesn’t even take any cooking, so it’s a no-brainer for those days when the heat is unbearable enough without turning on the oven.
Honey-mustard sauce is a favorite for a reason; try it on chicken wings here with just a little bit of chili sauce if you like them extra-spicy. The honey is optional in a lot of Paleo recipes, but in this one it really is necessary: without it, the Dijon is just too bitter. This would be a great party or potluck dish: chicken wings are relatively cheap, so you won’t break the bank bringing some for everyone, and who doesn’t love a good honey-mustard sauce? Or just make it for yourself, and enjoy a healthy take on a beloved classic.
Dark chocolate is the king of Paleo indulgences and when combined with the richness of coconut milk you’re in for something really decadent. This hot chocolate is easy to prepare in a few minutes and will keep you warm during the cold winter months. Full of good fat from the coconut and antioxidants from the high-quality dark chocolate, you won’t have to fill guilty about a hot chocolate treat for once!
Twice Baked Sweet Potato & Egg Caserole
Microwaves might be convenient, but oven-baked sweet potatoes get a mouthwatering caramelized sweetness that the microwave just can’t seem to replicate – it’s good enough to be worth the extra time, especially if you’re making a recipe like this that will give you several days’ worth of breakfasts in one. Even if you don’t have anywhere to be in a hurry, though, this is still a convenient way to whip up a Paleo-friendly breakfast (or lunch, or dinner!).
Chocolate Avocado Banana Cookies
You’ve had avocado in chocolate pudding, but have you ever tried it in cookies? Don’t worry: they don’t taste like some weird guacamole-cookie hybrid. The taste of the avocado isn’t even noticeable; all you get is the delicious creamy texture. These are very definitely a dessert for chewy-cookie people: if you like them crispy, you won’t love these. But if you’re in the chewy camp, they’re an irresistibly rich, chocolatey treat.
recipes courtesy of [http://paleoleap.com/]
Planks have become very popular as an abdominal workout. According to the Journal of strength and conditioning research and Physical Living, planks activate significantly more of the “six pack” muscles than do crunches.
There are several types of planks, one is on hands and feet, another on elbows and feet, side plank, and reverse. Side planks target the deltoid, oblique and the quad muscles. While planking on both hands and feet targets the anterior deltoid, oblique, abdominal, and quad muscles.
Although it looks simply, there are a few techniques to the perfect plank. First, the arms should be directly under the shoulders with the weight distributed on the upper arm. In addition, the shoulders, hips and heels should be in line with each other. To do this the shoulders must be actively pushed down towards the ribcage. Also, be conscience about your head position; lengthening the neck will pull the head away from the shoulders. Lastly the abdominals should be engaged to help maintain a straight back.
Learning proper form is crucial in order to avoid any injuries. Otherwise you may be hurting yourself more than helping. Sagging of the bottom may cause lower back pain. Tighten the ab muscles to avoid sagging. Having too much of an upward arch will also decrease the effectiveness on the abs. The following are illustrations of the wrong and right ways to perform a plank.
Incorrect
Correct
1) GO OUTSIDE AND INTO THE SUNSHINE - Light deprivation is one reason that people feel tired. Research suggests that light stimulates brain chemicals that improve mood. For an extra boost, get your sunlight first thing in the morning.
2) LAUGH - Laughter's a proven stress-buster, but studies suggest laughing can boost energy levels too. (Feel free to use this as permission to go on YouTube for the next 30 minutes.)
3) GO FOR A QUICK WALK - Aside from the fact that moving throughout the day is beneficial in so many ways, one study found that even a ten-minute walk was enough to supply a feeling of energy and decreased tension.
4) TAKE A POWER NAP - Take a quick midday power nap. Studies show the optimal amount of sleep is 10 to 20 minutes to get through the day without throwing off the night's sleep.
5) EAT REGULARLY - The body needs fuel to function, and without it our energy levels can plummet. However, regular healthy meals and snacks can improve cognitive function. But keep in mind not sleeping enough can also cause us to eat when we're not actually hungry, so check in with that stomach before munching down.
6) LISTEN TO AN UPBEAT SONG - Hearing stimulating music gives an instant lift and is one of the quickest, most reliable ways to affect your mood and energy level. I’m always surprised by the effectiveness of this strategy.
7) STRETCH & BREATHE - Just a few desk stretches may be enough, but studies have suggested a little yoga could help to increase your energy and motivation. Deep and controlled breathing can also help. Nope, it's not just the key to resisting the urge to scream at that stupid driver. Deep "yoga breathing" from the diaphragm gets your blood moving and your body awakened which can help increase your energy all day long.
8) LEAVE THE DESK - Getting away from the desk at lunchtime (or anytime) could help you to refocu and get reenergized. Whether it's a quick walk or a long lunch, take some time to wake up away from the glowing screen. Those emails can wait a few minutes. Really.
9) TURN UP THE HEAT - Being too cold may cause the body's temperature to drop, which tells it "time to sleep!" Throw on a sweater or turn up the heat to fight off that drowsy feeling.
10) CHUG CHUG CHUG - Whether at the gym or just dealing with the daily grind, it can be hard to remember to drink enough water. But even the most mild dehydration can cause groginess, so try chugging a glass or two when fatigue strikes. Or, better yet, stay hydrated all day long! Carry a big tumbler cup or water bottle with you to make it easier to keep up on your water intake.
If, like many of us, you’ve already indulged maybe a little too much this summer (what, pie and wine aren’t a balanced meal?), it might be a good time to detox (but don’t run away just yet).
We have all known someone or heard of someone doing a "detox". Usually we associate that with eating nothing and drinking only juice or lemon water with cayenne pepper (ouch!). Well thanks to greatist.com and our knowledgeable staff, we were able to round up a bunch of delicious detox recipes for you that actually consist of REAL FOOD! When we say “detox,” we’re talking about refocusing the mind, body, and palate on healthy, tasty, and nutritious foods. Instead of going crazy-restrictive and nixing all food groups except kale and steamed fish (not exactly a sustainable diet), let’s explore new tastes, textures, ingredients, and cooking techniques. Most of these recipes are based on healthy staples like whole grains, fresh fruits and vegetables, and both vegetarian/vegan and meat protein sources!
The following round-up of recipes will get you super excited about eating well again (and might even help kick that cookie-a-day habit you picked up over the past week). For a super-easy meal plan, just pick one recipe from each category per day.
BREAKFAST
Blueberry-Coconut Baked Steel Cut Oatmeal
This year, make your New Year’s resolution to eat a healthy breakfast every morning. Kick off 2015 on a tasty note with this flavorful, baked version of steel-cut oats. Since it’s a baked oatmeal dish, you can make it the night before and heat it up for on-the-go mornings.
Gluten-Free Blueberry Muffins
These gluten free beauties are far from ginormous (gut-busting) bakery muffins. Instead of a carb-fest of processed sugar and white flour, these healthy little guys are made with brown rice flour, flax seeds, and applesauce. They’re sweetened with dried dates and topped with fresh blueberries and sliced almonds. Healthy enough for seconds, we think.
Veggie Quinoa Breakfast Bowl
Is your breakfast style more savory than sweet? With just a tiny bit of olive oil and plenty of veggies and protein, this bowl is the realbreakfast of champions. Pro tip: If your stomach isn’t ready for so much protein (egg, cheese, and quinoa) in the morning, this dish would make a bomb-diggety lunch or dinner, too.
Banana-Apple Buckwheat Muffins
Who needs sugar or white flour when you can make delicious, healthy muffins out of buckwheat flour, mashed bananas, apples, walnuts, and not much else? With plenty of fiber and healthy fats, and a bit of protein (from the eggs and buckwheat), these wholesome pastries will keep you full all morning.
Chia Seed Breakfast Bowl
Loaded with bananas, chia seeds, almond milk, raw almonds, hemp seeds, cinnamon, and dried fruit, this breakfast is a veritable superfood spectacular. Since most of the work takes place the night before, it's ideal for busy mornings.
Wholesome Winter Fruit Granola
Pre-packaged granola (and especially granola bars) are often loaded with sugar, preservatives, and other unsavory ingredients that won’t exactly help you recharge after a decadent holiday season. The solution? Make your own! This easy recipe contains just whole grains, a tiny bit of oil and maple syrup, and nuts and dried fruit for flavor.
LUNCH
Rainbow Salad
The best way to eat healthy (without thinking about it too much) is to make sure there are a variety of colors and hues on your plate at every meal. This one-bowl salad takes care of lunch on that front. Chopped romaine lettuce, purple cabage, red pepper, and avocado provide a veritable rainbow of produce. Add sesame seeds and salt and pepper on top for flavor.
Pumpkin-Lentil Soup With Maca
Fall’s definitely over, but we’re not willing to forget about pumpkin just yet. This flavorful soup features maca, a cruciferous plant native to the Andes that has similar health benefits to cauliflower, broccoli, cabbage, and Brussels sprouts. If you can’t find it in your area, feel free to omit and enjoy the blend of lentils, coconut milk, curry powder, and kale all on their own.
Sweet Potato, Fennel, and Olive Salad With Crispy Kale and Quinoa
This savory lunch option is reason #58462 that “detox” doesn’t have to mean “hungry all the time” and “boring” and "juice cleanse." Top quinoa with roasted sweet potatoes, crispy baked kale, marinated fennel, and olives for a healthy, filling lunch (or dinner).
Quinoa-Cranberry Chicken Salad
On days when you’re hungry like the wolf, a light veggie salad is notgoing to cut it. Instead of inhaling the contents of the vending machine, prep this super-filling, super-healthy chicken salad. Loaded with quinoa, chicken, and almonds, this nutritional powerhouse will satisfy even the heartiest of appetites.
Black Bean and Quinoa Chili
For cold winter days, there’s no better lunch than a cup of homemade soup. Kick it up a notch with this spicy, veggie-rich chili. This stew gets its unique flavors from a variety of spices and herbs, including cinnamon!
Vegetarian Sushi
Variety is the spice of life—or at least the spice of lunch. Sick of blah-looking salads? Mix things up with this homemade vegetarian sushi. Pick your own fillings (crunchy veggies, tofu, seitan, or even slices of omelet), choose white or brown rice, and get rolling.
DINNER
Fall Mexican Rice Bowls
Pretty much anything tastes better when it’s served in a bowl, which is probably why this dish (basically a deconstrcuted burrito) is so darn appealing. Layer spicy rice, sweet potatoes, kale, and chicken in bowls and serve with plenty of lime wedges, avocado, and salsa.
Wild Rice and Roasted Butternut Squash Casserole
We’re happy to present a healthy casserole that doesn’t involve dumping a can of cream-of-something soup on top of egg noodles and topping with a mountain of cheese. This wholesome baked dish is loaded with nutritious ingredients such as butternut squash, ground turkey, wild rice, spinach, and just a bit of cheese.
Lemon Chicken Stew
When life gives you lemons (or cold, gloomy days), make lemon stew! This rib-sticking concoction features dark meat chicken, celery, carrots, leeks, onions, garlic, orzo pasta, and of course, lemon. Make it more of a one-pot meal by subbing in a heartier whole-wheat pasta like penne or rotini.
Green Goddess Enchiladas
Healthy enchiladas? Nope, it’s not a joke. This Tex-Mex entrée features chickpeas and veggies and gets its creamy consistency from greek yogurt and a small sprinkling of low-fat cheese. Rev up the flavor by adding more chilies, scallions, and plenty of pepper.
Thai Curry with Tilapia and Veggies
Fish and vegetables, the mainstay of any detox program or low-cal diet, gets the royal treatment with this exotic recipe. Coconut oil, coconut milk, cilantro, lime, and red curry paste make this light, fish-focused meal far from boring. Feel free to sub in tofu to make this dish a vegetarian option.
SNACKS
Maple Roasted Chickpeas
Whip up a batch of these tasty chickpeas to ensure plenty of healthy snacks for the week. With a drizzle of maple syrup, a sprinkling of brown sugar, and a touch of cinnamon, they’re a healthy way to enjoy a sweet treat.
Savory Pumpkin-Flaxseed-Onion Crackers
Looking for something crunchy to eat with your favorite dips and spreads? These healthy crackers contain just nine ingredients (including salt and pepper)—compare that to your favorite brand of store bought crackers. Plus, with flax seed and pumpkin seeds making up two of the main ingredients, these crispy crackers pack quite a nutritional punch.
Cinnamon Fruit Kabobs
Turn regular old raw fruit into a fancy snack (or dessert) with this simple cooking technique. Cut fruits into bite-size chunks, put them on skewers, and cook them on the grill, basting with a mixture of cinnamon and honey, until they’re golden brown. The recipe calls for pineapple, white nectarines, and plums, but other similarly-sized fruits would probably work just fine.
Honey-Roasted Cauliflower With Pine Nuts and Crispy Sage
Crispy, herby, and slightly sweet, this side dish hits plenty of flavor high notes. With just a few tablespoons of olive oil in the whole dish, it’s a super-light way to take advantage of cauliflowers cancer fighting nutrients.
Roasted Beets and Goat Cheese
Take advantage of these slightly sweet winter root vegetables by making this side dish, stat. It’s super simple—just roast beets in a sauce made from olive oil, balsamic vinegar, salt, pepper, and thyme. When the beets are cooked all the way through (about 30 minutes), slice them up and sprinkle with creamy goat cheese.
Oven-Braised Artichokes
Braising artichokes (aka cooking them for a long time in hot liquid) is an excellent way to bring out the veggies’ complex flavor and soften up even the toughest leaves. Before sticking them in the oven, make sure to remove the hard outer leaves, choke (the fuzzy stuff in the middle), and the pointy spines at the top of each leaf.
Roasted Cabbage Wedges
For some reason, cabbage is not exactly the season’s hottest vegetable (it’s especially odd given that brussels sprouts, basically mini-cabbages, are super trendy right now). Join Team Cabbage for good with these crispy roasted wedges. Seasoned minimally with just salt and pepper, olive oil, and fennel or caraway seeds, this easy recipe lets cabbage’s texture and flavor really shine.
7 Things You Need to Know About Proper Stretching Techniques
1) ALWAYS WARM UP FIRST. To improve range of motion and avoid injury. You do need to stretch, but don't ever do it when your muscles are cold.
2) AFTER WARMING UP, DO DYNAMIC (not static) STRETCHES. Dynamic stretching means slow & controlled movements rather than remaining still and holding a stretch.
3) CONSIDER YOGA. If you're familiar with yoga basics, you can use those moves as dynamic stretches before, say, a long run or bike ride.
4) LEARN WARM UPS AND STRETCHES PARTICULAR TO YOUR SPORT. Learn to warm up the areas of your body you will be focusing on. Have a big leg day ahead? Then really focus on warming up and loosening up your legs!
5) AFTER YOUR WORKOUT OR COMPETITION, THEN DO STATIC STRETCHES. Too many people do static stretching before their workout and then neglect to do anything after.
6) NEVER STRETCH TO THE POINT OF PAIN. You do not want any paid when you are doing dynamic or static stretching. It should be gentle when you start and then progress deeper into the stretch as you feel more comfortable.
7) STRETCH TO DE-STREE. There are stressed out times for us, and stretching is a great way to help. As you know, your mind affects your body & your body affects your mind.
Presented by: Cody Carlson NCCPT CPT
Reference: webmd.com
We all love pasta. And sometimes it is hard to say not to the delicious noodles covered in various sauces. But what if there was a way for you to enjoy pasta without the guilt? Check out this delicious carrot pasta recipe (gluten free/paleo/vegan/vegetarian).
1 1/2 tablespoons olive oil
1 garlic clove, minced
1/2 cup baby bella mushrooms, sliced
1/2 cup diced red bell pepper
2 tablespoons fresh basil, chopped
1/2 cup cherry tomatoes, quartered
3/4 cup marinara sauce
3 large carrots, peeled
Salt and pepper to taste
1/2 tablespoon fresh basil, chopped, for garnish
http://www.popsugar.com/fitness/Paleo-Pasta-Recipe-Carrot-Fettuccine-32291365?utm_campaign=default_hp&utm_source=hover_pin
We know cycling is a great workout, but let’s be real—no one wants to go out and ride a bike in pouring rain, freezing weather, or on a scorching summer day. Rocking out to Taylor Swift & Pitbull in a darkened room with a motivating coach? Now that's more our style.
While indoor cycling has been around since the early 1900's the fitness phenomenon is still going strong. No matter the name, one thing is for sure: It's a highly effective cardio and strength workout. In one 45-minute class, you’ll ride a stationary bike to the beat of awesome music—and burn up to 600 calories or more in the process. Not only will your lungs be pumping, you'll also work your glutes, calves, quads, hamstrings, and core. Studies show that over time, indoor cycling can decrease body fat and body mass index, and improve overall cardiovascular function .
Indoor cycling is definitely intense and fast-paced, but it’s a great sport for any fitness level. Unlike running, cycling is low impact, and because you determine how hard you work and your bike's resistance, pulling or straining a muscle is highly unlikely.
However, we know that the first class can be super intimidating. From adjusting the seat height to clipping into (and out of) the pedals to simply keeping up with the music, your first time indoor cycling can seem trickier than whipping up a five-course meal. So we went to the experts to compile all the pointers you need to know to make your first ride a smooth—and sweaty—success.
courtesy of www.greatist.com (some content edited)
Don't lose all your hard earned muscles this summer!
A lot of people head outdoors to exercise during the spring and summer and why not? It seems like we've had an unusually long and cool spring this year. When visiting with members that I haven't seen for a while, they often say that they run or walk outdoors or are riding their bikes instead of coming in to the fitness center, and that's great for cardiovascular fitness. But don't forget that you have other muscles besides your heart that need exercise. Your skeletal muscles need constant attention or they will atrophy if you don't continue to use and work them. Many people get into the routine of doing a strength training routine during the winter but when spring comes, they go outside for their cardiovascular exercise and neglect their strength training. This article will discuss the benefits of a strength training routine and why you should stick with it year-round.
There are two main aspects to exercise – cardiovascular exercise and strength training. Cardiovascular exercises are those that increase your heart rate and breathing for a sustained period. These exercises work the heart and lungs and improve your cardiovascular fitness and endurance. Exercises include walking, running, bicycling, swimming, inline skating and similar activities. Strength training involves the use of skeletal muscles in doing work against resistance. Skeletal muscles are those of the arms, shoulders, core, hips and legs. Normally the resistance is provided by lifting weights, but resistance training can also be done by lifting your own body weight (e.g. push ups, pull ups) and through the use of resistance bands.
Resistance, or strength, training is an important aspect of fitness. It's common to see people who only do cardiovascular exercise. Everyone can and should do some form of resistance exercise to strengthen muscles. Here are three important reasons.
1) Muscles are necessary to move your body and limbs, and are important for stability. As people age, they tend to lose muscle mass. This is the result of aging, but is really due mostly to the lack of use as we age. People tend to be less active as they age, and do less physical work. If muscles aren't used, they shrink. Feebleness or frailty of older people is really just a loss of muscle mass. To remain active and functional as you age, you should continue to exercise and strengthen your muscles to fight off this natural tendency to lose muscle mass as you age. If you don't use it, you will lose it when it comes to muscles.
2) Muscles are metabolically active tissue. Because they do work, they consume energy. How often have you heard someone say that their metabolism has slowed once they reached 30 or 40 years of age? Well, this happens as we get older. Part of the reason again is that we tend to be less active as we age but another important reason is that we tend to lose our metabolically actice muscle tissue as we age. Our lean body mass decreases and along with it goes our basal metabolic rate. Thus we need less energy to run our body because there is less of our body to run! So our energy need decreases and if we don't decrease our food consumption, it ends up as fat deposits on our bodies.
3) Doing strength training exercises help maintain bone mass. We have all heard that we lose bone density as we age. This is more common in women but also occurs in men. There are two ways exercise can help to maintain or even improve your bone density. One is to take part in an activity that has impact on your body, such as running. Each time you land on your foot, it sends a shock wave through your skeletal system, which has the effect of strengthening the bone tissue. The other way is to include resistance exercises in your exercise program. Lifting heavy weight will create stress on your bones which in turn strengthens the bone tissue.
We have all heard of elderly people falling and breaking a hip. This is partly due to lack of strength and balance, and also because of decreased bone density. All three of these, strength, balance and bone density, can be improved through the use of a lifelong resistance training program.
Hopefully we've convinced you that you should be doing some strength training if you haven't already been doing so. If you don't currently do strength training, please consider starting. But if you do it in the winter but let it trail off during the summer months, consider maintain a resistance program year-round. Even one or two short half-hour, but intense strength sessions per week will allow you to maintain the strength you have developed over the winter.
So go ahead and take your cardio exercise outside in the summer if you like, but consider maintaining a strength training program all summer long here at the fitness center. Keep in mind it's air conditioned here, so it's often more pleasant inside than it is outside too!
Contact Samantha Sinko or Chris Bailey if you have questions about setting up a resistance training program for yourself. We offer a complementary evaluation for all members, so if you haven't taken advantage of yours, this would be a great way to use it. Or, if you would like a refresher or some new ideas, again we can help. Consider signing up for some personal training sessions to either begin or re-ignite your strength exercise routine.
Quick Fit Tip: Did you know that muscle tissue burns six times more energy per pound than fat does? By doing resistance training on a consistent basis, you can maintain and increase your muscle tissue and therefore increase your metabolism and the number of calories you burn 24 hours a day.
http://www.cyclesportcoaching.com/Files/247Newsletter0609.pdf
Motivation?!?!?!
Being a fitness professional I am very aware of the terms intrinsic and extrinsic motivation.
Intrinsic motivation comes from within; it is internally derived without a specific environmental source. This motivation causes people to engage in an activity, such as exercise, for pleasure or satisfaction they get from the activity itself.
Extrinsic motivation is derived from direct environmental input or is socially mediated in some way. These people may be extrinsically motivated to exercise by the praise and support they get from family members or a personal trainer.
Many people start an exercise program or new diet, for extrinsic reasons, such as wanting to look better. In this case the program usually doesn’t last very long. This results in failure because extrinsic motivation is usually inadequate in getting individuals over the hurdles of being too busy or tired to make it to the gym every day.
The key to long-term and or a short-term success are in the development of multiple sources of motivation. My job as a fitness professional is to help clients who begin exercising for one reason to develop and strengthen other motivators so they have more reasons to continue their programs.
Cody Carlson CPT NCCPT
Breakfast is commonly considered the most important meal of the day, and for good reason! Breakfast provides the body and brain with fuel after an overnight fast - that's where its name originates, breaking the fast! Without breakfast you are effectively running on empty, like trying to start the car with no gas!
Apart from providing us with energy, breakfast foods are good sources of important nutrients such as calcium, iron and B vitamins as well as protein and fibre. The body needs these essential nutrients and research shows that if these are missed at breakfast, they are less likely to be compensated for later in the day. Fruit and vegetables are good sources of vitamins and minerals so try to include a portion of your daily five at breakfast, whether that be a banana or glass of fruit juice.
Breakfast can be good for waistline too, research shows those who eat breakfast are less likely to be overweight and more likely to be within their ideal weight range compared with breakfast skippers. If you skip breakfast, you're more likely to reach for high sugar and fatty snacks mid-morning.
Here are some great ideas for quick and healthy breakfasts to eat on the go!
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