Fit for Life: 7 Step Plan For Achieving Your Weight Loss Goals
Saturday, January 18, 2014
Have a plan
Creating a nutrition plan doesn't have to be difficult. You would never know it due to the various hundreds of books written in the subject, but you can toss all those books away, because I am going to give you the “Cliff Notes” right now, and leave you with an easy map to follow.
1) Remove as much processed food from your diet, and if you can't totally eliminate all of it, choose gluten free, and organic. Wheat, GMOs, sugars, and other various cheap fillers and chemicals are lurking in commercial processed foods, sure to derail results, and add inches to your waist. And they’re also seen as responsible for skin, digestive, neurological and cognitive problems.
2) Eat fresh fruit and vegetables, and try to eat varieties of both. These foods supply you with valuable nutrients and vitamins responsible for building a strong immune system, cellular repair, and helps to eliminate free radicals in the body that damage cells that cause disease, and promote premature aging. I recommend vegetables with every meal, but no more than two servings of fruit daily.
3) Eat breakfast. A healthy one full of protein and unprocessed carbs such as steel cut oats, and raw nuts and granolas. Add eggs and you have a great way to jump start your day and your metabolism.
4) Eat frequently. The best way to stoke a fire is to add wood that combusts easily and burns clean. The same goes for your metabolism. If you throw a big log on the fire it will smolder and raise a lot of toxic smoke, which is what happens when you only eat one or two big meals a day. They just sit there until you need energy, and what's left gets put into fat storage. I suggest grazing on small healthy snacks like hummus, carrots, apples, peanut butter, almonds, etc, throughout the day to stoke that fire.
5) Stop drinking your calories. Consuming diet drinks, smart waters, sports drinks, most smoothies, and protein drinks, and adding cream and sugar to your tea and coffee adds extra calories, or artificial chemicals that you do not need, and should avoid. Unless you are juicing organic vegetables, or know exactly what and how many calories you are consuming, eat your calories so your body works to digest.
6) Get your fiber, and calcium from dark leafy vegetables, grains such as quinoa, brown rice, root vegetables, and forms of raw dairy rather than boxed cereal and highly processed low-fat dairy. Many people feel they lack these nutrients, so they fall for marketing gimmicks and try to get extra, by eating all the wrong things. Stick to the plan and you won't be deficient in these nutrients.
7) Eat quality. It is better to spend a little more and consume quality products when it comes to your health. Shop more frequently, and don't buy in bulk. Many times things expire or go bad and the cost ends up averaging out anyway, so put in a little extra work when it comes to nutrition and health. You will achieve your goals faster and feel better doing it!!
Matt Espeut has worked as a personal trainer for almost 20 years with clients ranging in age from 14 to 86. His focus is on overall health, strength, and functional conditioning. Holistic health and nutrition is the cornerstone of all his programs. Matt works in private and small group training available at your home or office location or at gym facilities. Matt offers his services to everyone wanting to be more fit and healthy, overweight young people, youth/collegiate athletes, and seniors. Matt has worked and continues to train at several facilities in the Providence area including Gold's Gym and CORE Studio, and he believes continued education is a must in his field. Email Matt: [email protected], check out his website at www.fitnessprofiles.net or on Facebook at Matt Espeut or on Twitter @MattEspeut.
Related Slideshow: 10 Great Yoga Spots
The Core Connection
The Core Connection in Northborough offers so much more than a traditional yoga studio. They’ve got yoga, which creates a union between mind, body and soul; Pilates for a strong core; and cardio/fusion to help you burn calories and kick fat to the curb. This studio is also perfect for teen girls; they have a special class just for teens that promotes self confidence, posture, flexibility and strength.
290 West Main Street, Northborough, MA. (508) 393-8086.
Bikram Yoga Auburn
For a twist on traditional yoga, visit Bikram Yoga Auburn. Bikram Yoga is a type of yoga that includes 26 postures and 2 breathing exercises. It is practiced in a heated room, and is one of the most challenging—and effective—exercise programs in the world. Bikram Yoga Auburn is the perfect place to get in on the action. Check out their Early Bird Special: 6 at 6! Enjoy their Monday-Friday 6 am class for only $6.
567 Southbridge Street, Auburn, MA. (508) 832-YOGA.
Metrowest Yoga offers two convenient locations so that you can have close access to the practice of yoga wherever you are. To make things better, Metrowest literally has a class perfect for anyone. Choose from kids classes for mini yogis, open meditation sessions, power hours for fat burning and strength building, and classes for total beginners.
69 Milk Street, Westborough, MA. (508) 366-5025.
32 Millbrook Street, Worcester, MA. (508) 752-1533.
C. Mass Yoga & Wellness
West Boylston’s Central Mass Yoga & Wellness offers a unique program to anyone who wants to help combat post traumatic stress disorder and combat stress: Yoga Warriors International. The mission of this program is to use the calming properties of the practice of yoga to alleviate the symptoms of PTSD and COSR. Other programs include hot yoga to soothe the muscles, healing yoga designed for those who have experienced loss, and more.
45 Sterling Street, West Boylston, MA. (508) 835-1176.
On Saturday, January 11, take a trip to Earthsong Yoga in Marlborough for the Earthsong Yoga Open House! Enjoy free yoga and a massage from 9 am-1 pm and see what Earthsong is all about. Learn about their special pre-natal yoga classes for expecting moms, family classes including stories or guided meditation, children’s classes, and Evening Flow classes to prepare you for bed.
186 Main Street, Marlborough, MA. (508) 251-9620.
Wellness Works Yoga & Healing Arts is the perfect place to start yoga later in life. Wellness Works is dedicated to sharing the practice and art of yoga with Worcester’s seniors, although people of all ages are invited and encouraged to join. Try yoga classes ranging from Rise and Shine morning classes to meditation sessions and more. Also, enjoy healing massage techniques like Reiki, reflexology, and polarity.
128 Providence Street, Worcester, MA. (508) 330-4258.
Auburn Yoga & Pilates
Find inner-peace and fight fat at Auburn Yoga & Pilates Center. Try out the Community Pilates class for only $5 on the 1st and 3rd Fridays of the month. complete with spinning classes, family classes, pre-natal classes, and more. Even better: Auburn Yoga & Pilates Center offers special pricing for college students!
889 Southbridge Street, Auburn, MA. (508) 832-8177.
At Flowforms Yoga, you can try before you buy. Your first class—any class—is free! If you find that you want more, Flowforms also has a new student special: 5 classes for only $50. Explore Body Mechanics classes that will aid in body awareness, traditional Indian Yoga, Yoga for Birth (designed for couples), and several other great workshops and classes offered at the studio.
195 Lake Avenue, Worcester, MA. (508) 752-4700.
State of Grace
If you are looking for a one-stop shop to renew your body and your mind, look no further than State of Grace Yoga and Wellness Center in Uxbridge. Stop by to take part in level-specific or mixed level yoga and meditation classes. New students can take advantage of their 40 for 30 offer: $40 for 30 days of completely unlimited yoga.
104 E. Hartford Avenue, Uxbridge, MA. (508) 278-2818.
Every Body Balance
If you are like the many people searching for balance in their life, why not give Every Body Balance in Southborough a try? This unique studio uses the serenity of a yoga mindset and the body benefits of Pilates to craft great classes for people of all ages and skill levels. Strength and Flexibility Yoga for Every Body and Candle Light Yoga are favorites.
155 Boston Road, Southborough, MA. (508) 485-8585.
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