11 Foods That Are Stealing Your Youth
Before resorting to plastic surgery or searching for that miracle face cream, read our list of foods that age you and try to cut them out from your diet.
- Dehydrates the body
- Raises blood pressure
- Disrupts bone metabolism
- Removes intercellular water
- Makes the skin less elastic
- Causes arthritis
- Causes swelling
- Causes liver disease
- Reduces vitamin A levels
- Risk of rapid obesity
- Makes the skin lose its healthy color
- Block ups blood vessels
- They contain fewer than 70% vitamins and minerals
- May cause aggravated chronic illness
- Disrupt metabolism
- Contain cancer-causing carcinogens
- Poison the body
- Blocks blood vessels
- Can contain sulphuric and hydrochloric acids and alkali
- Causes kidney stones and hypertension
- Can cause thrush in women
- Disrupts intestinal microflora
- Leads to acidification of the body
Aspartame (sugar substitute)
- Causes migraines and pain in the joints
- Only increases desire for sweet things
When it comes to a healthy diet, Thrive Fitness offers onsite diet and wellness counseling with our certified nutritionist as well as Thrive Healthy Meals to ensure you’re getting the proper nutrition and macros your body needs to reach it’s goals. Whether you’re seeking to improve your overall health, lose weight, learn to eat for sports excellence or counter the signs of aging, email us at email@example.com.
Healthy Date Night Ideas:
Instead of staying in for Netflix and chill, your health (and partner) will thank you for getting out and being active with these healthy date ideas. Burn some calories and experience a great time with any one of these fun outdoor activities:
Hop on your bikes – or rent from your nearest shop – and cruise to your favorite restaurant for a healthy dinner al fresco. An hour of biking burns about 380 calories, so riding home is a great way to burn off a few of those dinner calories! Or, be tourists in your city; two wheels is a great way to explore and discover places you wouldn’t by car.
2. Stand-up Paddleboard
Stand-up paddleboarding (SUP) is a perfect way to get out on the water on a warm summer day. Not only is it a blast, it’s also a fantastic workout; an hour burns about 250 calories. To really challenge your balance – or each other – try a little yoga on your board or see who can paddle across the lake the fastest!
3. Lawn Games
Liven up an evening date with some lawn games! Bocce ball, bags, volleyball, badminton, or Polish (ladder) golf are all fun options sure to bring lots of laughs while burning a few calories!
4. Mini Golf
Who doesn’t love a fun round of mini golf?! Get the (friendly) competitive juices flowing and challenge your partner to a round and burn about 100 calories an hour. Loser buys dinner!
5. Farmer’s Market
Switch it up with a morning date to your local farmers market. Grab a coffee or tea when you get there, and stroll hand-in-hand through the aisles of fresh produce and goods. While you’re there, you’ll learn more about your partner’s likes and dislikes. Get adventurous with your food and pick up some tasty goodness to make a healthy lunch together.
6. Outdoor Yoga
Yoga under the sun brings savasana to another relaxing level. Many parks offer outdoor yoga classes throughout the spring and summer or simply enjoy your own yard. (In fact, yoga is a great way to multiply the benefits of your daily workout regimen helping stretch joints, and reduce stress and anxiety). A yoga date is a great way to relax and unwind – 30 minutes of vinyasa yoga burns up to 130 calories.
Work together as a team kayaking out on the water. Pack a healthy lunch – make sure it’s in a waterproof container! – and stop ashore for a picnic. You’ll likely burn it off, as an hour of paddling burns close to 300 calories!
At Thrive Fitness, we believe in the importance of keeping active both in and out of the gym. Contact us today to kick start your diet, ramp up your training or introduce you to an exciting new way to workout and train. Email us at firstname.lastname@example.org.
What’s your favorite healthy date night?
Healthy Choice Hacks
Cook instead of eating out.
Even if you try to eat healthy at a restaurant, that pesky bread bowl or sneaky salad may pack more calories than you planned for. Trust your inner Top Chef skills, and turn on the (skillet) heat. Cooking at home will more likely result in a healthier meal, not to mention a happier wallet.
Eat whole fruit instead of drinking fruit juice.
A glass of O.J. contains very little of the pulp or skin from an orange—and none of the fiber content. Skip the glass, and go with the whole piece of fruit to reap the full nutritional benefits of this sweet, healthy snack (and save some calories while you’re at it).
Pan-fry food instead of deep-frying it.
Obvious news flash: Deep-fried food is unhealthy. Keep things crispy by pan-frying lean protein or veggies in the skillet with coconut oil. We promise it’ll be just as tasty!
Buy local produce instead of supermarket veggies.
Take a trip to the farmer’s market instead of the mass market produce aisle. According to the USDA, locally produced fruits and veggies that are in-season may be more nutritious. And it supports local farmers, too!
Use oil and balsamic instead of processed dressings.
Ever flip that dressing bottle around and see a million ingredients listed? Think “less is more,” and lightly dress a salad with some olive oil and balsamic vinegar—no additives included!
Eat raw spinach instead of iceberg lettuce.
Let’s be real, iceberg lettuce is boring and lacks nutrients. Spinach is a flavorful alternative – it’s full of vitamin K, vitamin A, calcium, and iron. Plus, Popeye loves it, so you can’t go wrong!
Use Greek yogurt instead of sour cream.
Crave sour cream in your burrito? To get that same creamy coolness, add a dollop of plain Greek yogurt. You’ll amp up the protein and slash the fat.
Sprinkle cinnamon instead of sugar.
Here’s a spicy suggestion: Use cinnamon instead of sugar packets to heighten the flavor of coffee without adding extra calories. Try it in oatmeal, too!
Choose salsa instead of cream-based dips.
Dip chips into this fiery, flavorful alternative to cheesy spreads to get extra nutrients for fewer calories.
Eat frozen grapes instead of a Popsicle.
It’s like eating bite-sized Popsicles with no artificial added sugars!
Drink sparkling water instead of soda.
Try a fun flavor like lemon-lime or even vanilla if you don’t like straight soda water. Need some sweetness? Keep it natural by dropping in a half or whole packet of Stevia.
Top pancakes with fresh fruit instead of syrup.
There’s nothing like a good stack of pancakes every now and then. Cut calories by skipping the maple syrup, (especially since many syrups on the market today aren’t made of maple at all!).
Snack on air-popped popcorn instead of chips.
Craving something to munch? Air-pop some popcorn, and add a dash of sea salt—three whole cups is only about 100 calories. That’s way more satisfying than six greasy chips.
Order red wine or beer instead of a margarita.
You’ll drink about half as many calories. Your body will benefit from the antioxidants in red wine plus its believed to help improve cholesterol, fight free radical damage, fight obesity and cognitive decline, and help manage diabetes.
Choose brown rice over white.
White rice is stripped of many essential nutrients (like fiber… which is great for healthy digestion).
Choose whole-wheat pasta.
Unlike regular pasta, whole-wheat pasta has a nutty flavor that’s filled with antioxidants and fiber.
Eat oatmeal instead of sugary cereal.
Options like Cap’n Crunch and Frosted Flakes are filled with sugar and artificial ingredients, while oatmeal boasts heart-healthy benefits. Choose the right oatmeal: reach for steel cut or rolled oats, never processed, to keep your diet lean, clean and nutrition-rich!.
Pack a lunch instead of eating out.
Bonus: That vending machine will look far less appetizing after you eat the meal you pack.
Eat at least three times a day instead of skipping meals.
When you don’t make the time to squeeze in a midday meal, you end up feeling tired and grouchy—and you set yourself up for overeating later.
Use mustard instead of mayo.
For tomorrow’s turkey sandwich, skip the fat-filled mayo and spread some tasty (and naturally fat-free) mustard on the bread.
Spread avocado on bread instead of butter. Add a dash of sea salt and some sliced tomato for a great midday snack.
Choose lean meats and seafood instead of fatty ones.
For a boost of protein without the fat, choose lean meats like turkey, bison, fish and chicken over pork and beef.
Opt for marinara sauce instead of white sauce.
We doubt penne a la vodka is made with Grey Goose, so the extra calories in white sauce aren’t worth it.
Get a doggy bag instead of overeating.
To avoid eating more than planned, ask the waiter to wrap half of it up before it even gets to your table.
Chew slowly instead of quickly.
What’s the rush? Studies show people who eat faster consume more calories. Enjoy your food and all it’s flavor, and chew thoroughly to aid digestion. It takes your brain 20 minutes to recognize the status of your appetite so give it time to catch up!
Eat at the table instead of in front of the TV.
Dining in front of the television can lead to serious overeating.
Eat breakfast instead of sleeping in.
It may be tempting to hit the snooze button more than once in the morning, but allow some time for breakfast—it will help jump start your metabolism and helps wakes your brain and body before you head to work.
Order black coffee instead of a latte.
If that caffeine fix is calling, order a simple black coffee. A soy-mocha-extra-shot-Frappuccino extravaganza isn’t worth the calories (or cash).
Choose toast instead of a bagel.
A single bagel can be the caloric equivalent of five slices of toast, so fight that craving and enjoy a slice or two of whole-wheat bread instead.
Use a medium plate instead of a large one.
Smaller plates (about eight to 10 inches in diameter) can save you more than 20 percent of the calories you’d eat in a larger-plate-sized serving. Same goes for utensils and beverages by the way! Smaller quantities equal less over-consumption.
Eat cereal from a bowl instead of a box.
A few mindless handfuls of cereal can turn into more than a bowl-sized serving.
Eat hard-boiled eggs instead of fried eggs.
Who needs extra grease in the morning? Drop some eggs in boiling water, and cook them up for a protein-packed breakfast. Still want to scramble? Try new microwave-inspired poaching pans to cook them up simply and perfectly without oil.
Eat with chopsticks instead of a fork.
It may be a challenge, but it’ll stop you from speed-slurping those noodles.
Go grocery shopping when you’re full instead of when you’re hungry.
People spend more when they shop hungry—and choose less healthy foods.
Stop when you’re full instead of when you clean the plate.
A plate half-full means more leftovers and fewer calories!
Eat raw nuts instead of nut butter.
Nut kinds of butter contain more fat and sugar than raw nuts. Plus, it’s easy to overeat peanut butter.
Nap instead of sipping on an energy drink.
Energy drinks can pack as much sugar as six doughnuts, while catnaps are always calorie-free.
At Thrive Fitness we offer on-staff diet and wellness counseling with our certified nutritionist, as well as Thrive Healthy Meals (nutritionally balanced and made fresh, personal to order, with clean local ingredients). Email us today to learn about your BMI and nutritional needs at email@example.com.
Life Fitness Hacks:
Little things can make big differences on your fitness journey.
Here are some little adjustments that can make an improvement to your health even when you’re not at the gym!
Incline instead of Flat Treadmill
In a perfect, outdoor world, flat roads rarely exist. (Sorry, midwestern readers!) Add some hills to that treadmill run by cranking up the incline, and feel the muscle-building burn!
Bike to work instead of driving.
Obviously, this won’t work for everyone, but if your office is only a few miles away, bike to work to boost endorphins before the workday starts! (Paying for gas is no fun anyway.)
Warming up instead of Rushing Right to It
We know that barbell looks tempting. But before hitting the weight rack, do an active warm-up to loosen up limbs and get the most out of the workout. Working smarter- not harder!
Standing instead of Sitting at a Desk
How often does someone complain about having to sit in a cubicle all day? We have a simple solution (no college degree required) … stand. There are more health benefits, and it’s free.
Exercise Ball instead of an Office Chair
Okay, we get it. Some people really don’t want to stand at their cubicle. So, stay seated, but on a Swiss ball! It can help with balance and building a stronger core.
Hit the Gym instead of Napping
Tired in front of the TV? Hit the gym. It provides a big boost of energy and burns calories. Get into this healthier mentality now and you’ll find that it will be so much easier in future.
Use the Stairs instead of the Escalator / Elevator
We’ve heard the tip a million times, so here it is for the millionth plus one. If the option’s available, go the old-fashioned route and climb the stairs to burn some extra calories. It’s a great cardio, glutes, quads and hamstring workout!
Plan Active Dates instead of Dinner and a Movie
Save a night at that French restaurant for retirement and go on a fun, active winter date with a special someone. Sledding or hiking can be just as intimate as duck confit, and it sneaks in a hill-climbing workout, too. There is a long list of activities that you and a partner can experience together.
Parking Farther Away instead of Getting A Spot Up Close
There’s no need to circle the parking lot five times looking for the perfect spot. Just park further away and walk the extra 100 feet to the store. All those little trips add up and will help your fitness all that more.
Hands-Free Running instead of Holding Handles
Hands off! On the treadmill, don’t rely on the handlebars. They take some of the stress off the body and make that workout less challenging. You’ll be burning more calories with this simple swap.
Thrive Fitness presents the most experienced team of trainers in the region. We’re here to guide you towards healthier living in and out of the gym. Contact us today to learn more about one-on-one or small group training; as well as nutrition advice at firstname.lastname@example.org.
Have any healthier idea swaps to you’d like to share with others? We’d love to hear them.
Tell us your healthy swaps with us below.
Junk Food Swaps
Swap these 14 common junk foods for our recommended healthier (great tasting) alternatives.
These substitute options can help you achieve your desired body weight, and maintain your health for a more positive lifestyle choice.
White potatoes and sweet potatoes have similar nutrition profiles except for sweet potatoes have more vitamins A & C. Sweet potatoes also have a lower glycemic load and glycemic index than regular potatoes (meaning, your blood sugar won’t rise as high when you eat a sweet potato compared to a white potato).
Chips > > Veggies & Dip
Chips are typically high in fat, calories, and salt, which can raise the risk of weight gain and obesity. Eating healthy snacks like veggies and dip will offer you full nutritional benefits in between meal times.
Sports Drinks > > Coconut Water
Because coconut water is high in potassium, and such a great electrolyte replacement, it has even been used for IV hydration in certain emergency situations. Some of the electrolytes found in coconut water, specifically calcium and magnesium, may help with stress and muscle tension. Many of us are missing these critical minerals in our diets, making stress management even more challenging.
Cacao is chocolate’s natural superfood source. Unlike the processed milk chocolate in the aisle, raw and organic cacao is rich in antioxidants and fiber and has zero sugar. Carob is also another chocolate substitute, originating from the carob tree pods and has a creamy taste. Or if you must eat chocolate- eat dark chocolate for those health benefits!
Forget about gelatins and corn fructose syrups – dried fruit is the way to go! Mix it up with a trail mix, or simply enjoy the natural sugar from fresh fruit. Try them all, mix your favorites, and create your own ziplock bags to take with you on the go! Read the label to ensure your dried fruit is free of added sweeteners and artificial ingredients.
Fried Chicken > > Grilled Chicken
Fried foods are unhealthy because they tend to be very high in fat and calories. But, deep frying also robs food of nutrients. Swap your fried chicken choice for grilled chicken instead. Sprinkle with your favorite herbs or a dry rub for mouthwatering flavor!
Soda > > Sparkling Water
Swapping those notoriously sugary carbonated drinks for bubbly aqua means you don’t have to give up the fizz and flavor, especially when the alternatives have fewer artificial ingredients, zero calories, and just as many bubbles.
Treat yourself to some guilt-free ice cream substitutes that taste just as good and are such a healthier alternative. Sorbet is made from water and fruit puree or juice. It contains no milk, cream or eggs- making this a winner in our book. Alternatively, you can’t go wrong with a frozen yogurt as long as you don’t go overboard with toppings!
Bagels > > Crackers
If you are looking for calories and carbs, then a bagel is the snack you need. For something just as satisfying, try substituting your bagel for a multi-grain cracker, saltine cracker, or wheat thins. You can still top it with your favorites, and you’ve just saved yourself up to 350 calories.
Sour Cream, or Cream Cheese > > Greek Yoghurt
Greek yogurt is a protein and probiotic-packed alternative, that makes an equally tasty ingredient in dressings, dips, and sauces. Or dollop this thick and tangy swap onto baked potatoes, tacos, and chili for a healthy dose of vitamin D12, calcium, and potassium.
Pizza is a convenient food weakness for many! But it is quicker to make your own homemade tortilla pizzas, or stuffed Portobello mushrooms. Swap that doughy pizza base for a tortilla or mushroom instead, and top it with your favorite toppings (and try to be moderate with the cheese)!
If you’re craving carbs and tempted to whip up mashed potatoes, reach for this equally hearty (and more vitamin-packed) substitute, which can be quickly steamed and mashed. Add almond milk, grass-fed butter, and sea salt to complete the dish.
Spaghetti > > Squash or Zucchini Noodles
If Italian comfort food is your culinary weakness, try substituting spaghetti pasta for squash or spiralized zucchini. The benefits- you’ll create a tasty low-carb, veg-heavy “pasta” dish that’s full of vitamins, minerals and filling fiber.
Ketchup > > Salsa
Ketchup may sound healthy with the primary ingredient being tomatoes, but the sugar content is ridiculously high! Homemade ketchup is easy enough to make, but if you are out and about, then substitute that ketchup for salsa instead.
Looking for sound diet and nutritional advice? Contact Thrive Fitness for BMI testing or to meet with our onsite nutritionist to learn about your body’s needs for optimal wellness. Email us at email@example.com.
Have any other suggestions you would recommend? We’d love to hear them!
Comment below and let us know your favorite junk food swaps!
Fitness Goals: How Much Exercise Is Right For You?
The ‘right’ amount of exercise for you can depend greatly on what you’re hoping to accomplish. Someone who is overweight and trying to shed pounds, for example, will probably have to exercise differently to a thin person whose aim is to build muscle, but less than someone in marathon training. Most of the studies have shown that the more exercise you do, the better you are. A minimum of 30 minutes per day is the advised amount of exercise for everyone, no matter your age or gender.
Goal: Staying Healthy
Recommendations issued by the Institute of Medicine, an independent group that advises the government, urged at least an hour of moderate exercise a day for optimal health. Regular exercise prevents loss of muscle and bone mass which can result in a deterioration of physical function and frailty. Working out will increase your physical stamina, decrease your chances of osteoporosis, improve your heart and lung function. Exercise can also reduce the risk of depression and memory loss, prevent and regulate diabetes, boost your mood and metabolism, and so much more.
Goal: Losing Weight
Half an hour a day of moderate activity simply won’t work for this goal. To shed the extra pounds, it’s necessary to tap into the body’s stored fuel source – fat – by eating less, eating healthier, and exercising more. How to properly adjust your diet and exercise will depend on various factors, including your current weight, diet, and metabolism.
Goal: Training/Body Sculpting
Weight training is key to developing that ‘sculpted’ look. How much exercise you need to burn fat and look fitter will depend on your metabolism, weight, diet and just how toned you want to be, but it will be a more intense workout in order to achieve dynamic results.
Goal: Improve Athletic Performance
Looking to dominate the game? Athletes become elite athletes by dedicating serious time at the gym and on the field or court! Overall, athletic training consists of exercises to build muscle, gain speed and improve agility — and vary greatly based on your sport: whether you play football, lacrosse, basketball, hockey or track. Understanding the balance of athletic training, gym time, proper diet and ample rest is essential to be a top athlete in your sport.
At Thrive Fitness, our certified personal training team consists of specialists in professional sports to bodybuilding, or obstacle course training (American Ninja to Spartan Race) and total body transformation. Whatever your goal, we will match you with the best elite trainer to help expertly accomplish your goals.
Top 5 Workout Mistakes You Don’t Know You’re Making
Get a more effective workout and faster results by ensuring you aren’t falling into these bad habits.
Over 85% of people are making at least one of these mistakes which can result in injury or undesired results!
Here are the top 5 workout mistakes you want to make sure to avoid:
Not Warming Up & Cooling Down
You are working out- that’s great! But are you warming up and cooling down? Up to 85% of people who exercise alone are failing to warm up and cool down before and after the workout. While being one of the most important elements to a workout regimen, it also one of the most forgotten. Cold muscles just don’t react the same way to exercise and can lead to injury, so spend a few minutes to warm up before you exercise. After your workout, stretching your muscles helps them repair faster, so you can build strength, minimize muscle soreness and look forward to your next workout.
Proper form is essential for most exercises. Done incorrectly, virtually any exercise can lead to injury. At best, you’ll end up with inferior results. So, make sure you get some guidance on how to perform each exercise correctly. The better your form is, the more effective your workout will be, and the faster you’ll see results. There’s also a common misconception that heavier is better, but that’s not always so. If you’re breaking form, you may be lifting too heavy. Start with a lower weight and increase it as you notice your body can handle more. Proper form and weight also help prevent injuries.
Not Planning Ahead
There’s no doubt that you feel great after one killer workout, but unfortunately, that one workout won’t change your body or improve your health. Schedule your workouts like appointments, and make them a top priority in your calendar. Consistency is key. Honor the commitments you make to yourself. If you decide to workout on Mondays, Thursdays, and Saturdays, schedule it in your calendar and get it done. Read our ways to combat your excuses next time you’re feeling drained, tired, sore or lazy.
Feed Your Growth
After you put your muscles through a particularly grueling workout, they need protein to rebuild. Plan your post-workout meal accordingly, and make sure it includes enough protein to support muscle recovery. One option is to drink a healthy protein shake after your workout, however, a healthy diet is paramount, (supplements are useless against a bad diet). Make sure you have a solid diet of lean meats, veggies, whole grains, and a lot of water before you start thinking about muscle gainers, pre-workouts, amino acids, and creatine. The quality of food you eat impacts your physique far more than a cocktail of powders.
It’s important to take a break between sets, but don’t let your body cool down too much. How long you rest between exercises is completely dependent upon your goals and your individual workout. For instance, heavier workouts may require a few minutes between exercises, whereas workouts designed to strictly increase size should feature shorter rest periods. Depending on your goals, rest periods should be between 30 seconds and 3-minutes.
Workout smarter for optimal results! Thrive Fitness is comprised of many of the most elite trainers in the Greater Atlanta area who specialize in body transformation, weight loss, muscle development, body sculpting and athletic performance. Teaming up with on-staff nutritionists, and Thrive Fit Meals and the most advanced body scan technology available onsite, Thrive Fitness is your overall solution to total body health and fitness.
11 Benefits of Exercise You Didn’t Know…
We all know that exercising is good for you. We all know that exercise benefits in weight loss, body sculpting, and improved athletic performance. But do you know how exercise supports our overall health and longevity?
Here are 11 benefits of exercise beyond looking good!
1) Decreases Depression.
Exercising increases the endorphins released in the brain which leads to an elevated mood and confidence and helps reduce stress.
2) Live Longer.
Exercise oxygenates the blood which maintains your skin and organs, slowing down the aging process.
3) Improves your heart and lung function.
Like all muscles, the heart becomes stronger as a result of exercise, so it can pump more blood through the body with every beat with less strain.
4) Slows Dementia.
Research has shown regular exercise slows down memory loss, stimulates cognitive ability and improves your memory.
5) Prevents and Regulates Diabetes.
You naturally lose muscle mass with age, which slows down your metabolism. Exercise boosts metabolism and can reduce blood pressure as well as the glucose in your blood.
6) Reduces Pain.
An inactive lifestyle can lead to back, muscle and joint pain. Even if you are in pain, one of the most recommended treatments is to exercise and strengthen the surrounding muscles.
7) Healthy Libido.
Regular exercise leads to a higher self-esteem, improved circulation, and an increased level of endorphins and release of adrenaline – all factors that contribute to improved sex drive and performance.
8) Promotes Quality Sleep.
Research has shown that exercise contributes a better night’s sleep in quality, length, and frequency.
9) Builds Immune System.
The risks of illness and disease are greatly reduced when you exercise regularly, as you build up and strengthen your immune system.
10) Strengthens Bones.
Exercise prevents loss of bone mass and keeps bones strong. This is great for your posture and decreases your chance of osteoporosis.
11) Physical Stamina.
Exercise has been proven to prevent loss of muscle mass and increase flexibility.
Often when we suffer from one or more of the above ailments or issues, we rely on supplements or prescriptions.
Alternatively, exercise is proven medically to support overall wellness naturally on many levels.
Step up your lifestyle and stop in Thrive Fitness to learn more about your body’s current state of wellness with our new Fit3D Body Scan and InBody 370 Scan technology. Thrive’s trainers and nutritionists will help you start your unique journey towards a healthy diet and exercise!
Fit3D – the most comprehensive wellness assessment technology available.
Knowledge is Power!
Not all diet and fitness programs are alike, nor should they be.
Learn how you can obtain a comprehensive avatar of your body both inside and out… helping you to eat better, train smarter, minimize aches and pains associated with prior injury, set realistic goals, improve athletic performance, develop an optimal physique, and achieve more from each and every training session.
Thrive Fitness Center is the first to bring revolutionary Fit3D technology to the greater Atlanta region. As part of our commitment to complete wellness, our team of elite trainers and nutritionists selected Fit3D as the most intuitive program of its kind. Fit3D is utilized by medical and fitness professionals alike.
Understanding your body’s individual needs is vital to your overall health and physical development. Fit3D’s comprehensive data allows us to create a proper prescriptive training and diet program to achieve your goals.
Make an appointment today, email us at firstname.lastname@example.org.
40 Seconds Can Improve Your Life.
In a 40 second scan, the Fit3D’s groundbreaking technology provides hundreds of measurements including:
Body Shape Wellness Score:
- Fit3D measures your overall body mass utilizing body shape indexes from leading universities helping to identify your unique optimal body shape. Each scan measures circumferences, lengths, contours, widths, surface areas, and volumes.
- Fit3D evaluates the state of your posture from head to toe in order to create a training program to improve muscular balance and alignment, build strength in weakened areas, and assist in identifying areas of rehabilitation from prior injury and promote even body development.
- Fit3D technology utilizes the proprietary DXA correlated body fat percentage algorithm to provide an exact breakdown of bone mass, fat tissue and muscle mass – in addition to identifying the amount of fat mass and lean mass.
Body Weight 4-point Scale:
- Fit3D analyzes your total body weight and balance of weight.
Track Your Progress:
- Fit3D data is securely cloud-stored for future reference and to track progress with detailed “side by side” comparison keeping you on track and on goal.
Custom Fit Marketplace:
Put your best “fit forward — no matter your shape and size. Whether you’re an elite athlete or undergoing a transformation…. your body deserves the best fitting apparel. Fit3D has aligned with the BeSpoke marketplace to offer custom-fit apparel for weekend and work. Step out with style and comfort.
Workout Excuses –
Everyone wants a better body. Everyone wants to maintain or improve their health and level of fitness. However, when it comes to putting desires and words into action, it’s amazing the amount of reasons people find to not follow through. Finding motivation can be difficult, but always remember that once you start, you’ll feel so much better and you’ll be glad you started.
Do something today that your future self will thank you for!
In the meantime, let’s combat the top 15 workout excuses:
Workout Excuse #1:
“I’m too tired”
Fact: Exercise increases your energy levels.
Yes, you may feel tired and drained now, but the body is boosted with endorphins and pumped full of adrenaline less than 6 seconds into your workout. No, it’s not a miracle- it’s science. This natural increase in energy levels also leads to a better-quality of sleep so you can wake up the next day feeling completely rejuvenated and energized. The key is to stay active and don’t let yourself rest and relax too much after work as your body associates this ‘wind-down’ routine as rest. Instead, why not try driving straight to the gym after work, or go first thing in the morning when you wake up. Remember to focus on the benefits of how you will feel afterwards!
Workout Excuse #2:
“It’s too hot”
Fact: Gyms are airconditioned.
Huh, imagine that. You can cool down from the balmy heat in a clean and airconditioned facility while working on your fitness. Yes, you will sweat while you exercise but this is the good kind of sweat that you want- this sweat is burning fat, toning and sculpting your body and making you into a better version of yourself. Completely different to being a sweaty blob on your chair or sitting at home with the aircon on winter temps.
Workout Excuse #3:
“It’s too cold”
Fact: Activating your muscles creates heat.
As soon as you start exercising, your body increases the blood flow to your system and builds up your heart-rate. This, in turn, leads to a rise in body temperature which will produce sweat to cool you down. Feel that burning in your muscles? Taking off that sweatshirt? I bet you’re not feeling cold anymore and you’re only mid-way through your warm-up!
Workout Excuse #4:
“It’s too difficult”
Fact: You’re not expected to squat 100lbs or run a marathon.
It’s amazing how many people think you must lift heavy weights when you’re at the gym, or run on the treadmill for an hour. Truth is, you don’t have to lift any weights if you aren’t comfortable to, and you don’t even have to go on the treadmill at all! There are hundreds of exercises and variations to choose from to suit you and your needs. Sure, some of these exercises are challenging but you start small and build your way up. No one expects you to push beyond your limits.
Workout Excuse #5:
“I’m too busy”
Fact: You can always set time aside for things that are important to you.
Oh- you’re hungry? I’m sure you set time aside to go and get some food and eat it. Your friend’s party- I’m sure you set time aside to get ready and look good before taking the rest of the night off to go and have fun. The truth is, everyone is busy. No one really has enough time in their day to do all the things they want. Which is why you need to make time. A one-hour workout equals 4% of your total day, and you deserve that “me” time. If it is a priority to you. then you will find a way to schedule it in even if you have to set the time back a little or go somewhat earlier, Your schedule may not be consistent, but the fact that you have designated a time period is the most important step. After all, it’s your health, and your future, so don’t neglect yourself.
Workout Excuse #6:
“It’s too expensive”
Fact: Can you really put a price on your health?
Did you know that people who exercise regularly are sick less often? Exercise isn’t just about looking great- it’s also about your health. Research has proven exercise on a regular basis can reduce your risk of illness and disease, improve your memory and immune system, keep bones strong, help to elevate your mood and combat depression… and so much more. The price you are really paying for at a gym is the motivation, encouragement, technique, and development that you may not get compared to going at it alone. Besides, the gym has all the equipment you need at a fraction of the cost.
Workout Excuse #7:
“I don’t know how”
Fact: Everyone starts somewhere.
You are never expected to approach gym equipment and know exactly how to operate it or know the proper technique the first time. In fact, exercise equipment varies from gym to gym, with brands building machines differently. Your personal trainer will walk you through proper technique and use of each machine. When you’re on your own, read the posted instructions and guidelines printed on the framework, or you can always ask for help. Asking for help one of the better ways to have someone more expert give you the best advice and tips, even if you are just asking for proper form and technique. Never be afraid to ask. Knowing the answers will improve your confidence and your workout. Getting proper instruction is just an arm’s reach away.
Workout Excuse #8:
“I’m not motivated”
Fact: Everyone has a motivation.
Take a picture of yourself now. Go on. Wearing your underwear, click that photo button and tell me what you see. Have you put on or lost weight? Has your skin aged? When was the best you ever looked? Where do you want to be body-wise? Have you felt your energy deteriorate or is it gone already? Have you noticed your immune system weaken? Are you getting quality sleep? Are you finding it a little difficult to do things you used to? Exercise isn’t just about looks. It’s about health. It’s about fitness. And there’s a stack of reasons to motivate you. Even though these reasons may not be so noticeable now, it’s usually when they get noticeably bad that you start to pay attention. Keep this photo on your phone, in your locker, in your car, next to your television- anywhere it will motivate you to get up and get out! Take photos of your progress too. Everyone exercises for different reasons and different motives- what’s yours?
Workout Excuse #9:
Fact: The gym is a safe and welcoming place to everyone.
Everyone is their own harshest critic. Not only do people come to the gym to maintain a healthy body, but they are usually also working out on their own problem areas. Everyone is at a different level of fitness and everyone has different goals. Don’t feel like just because the person next to you is lifting a certain amount or doing so many reps that you should try to compete or do the same. Focus on you and your limitations and try to beat those- not what someone else is doing. There is no expectation of fitness stage versus your age or weight, so don’t be intimidated by others- you don’t know their story so it’s not fair to compare.
Workout Excuse #10:
“I look terrible”
Fact: The gym isn’t a beauty parade.
Leave your insecurities at the door when walking into any gym. So what- your hair is a mess, you have a giant pimple on your face, your skin is pasty because you haven’t tanned, your gym clothes aren’t from the latest designer- what has any of that got to do with working out? You aren’t expected to look your best at the gym. You are, however, expected to build your best self. Focus on your true goals- work out, improve, hit those targets and achieve those objectives. The thing is, it will take time- you won’t gain magical results overnight, but you will feel the benefits after each session.
Workout Excuse #11:
“I’m too old”
Fact: You’re never too old to start exercising.
In fact, the best time is now. Exercise prevents loss of muscle and bone mass which can result in a deterioration of physical function and frailty. Working out will increase your physical stamina and functionality, decrease your chances of osteoporosis, improve your heart and lung function, reduce the risk of depression and memory loss, prevent and regulate diabetes, boost your mood and metabolism, and so much more. In fact, we can’t think of any reason not to start exercising!
Workout Excuse #12:
“I hate going alone”
Fact: You don’t have to.
If you can’t convince a friend, colleague, partner or family member, why not try befriending someone at your gym? If that fails, one of the most effective results come from a personal trainer. A personal trainer is your support system, your friend that is dedicated to helping you achieve your goals and will ensure you don’t skip leg day.
Workout Excuse #13:
“It’s so boring”
Fact: So is sitting around.
What are you doing when you go to the gym? How can you find it boring? With hundreds of exercises, a variety of equipment machines, fitness classes to appeal to everyone- it’s so difficult to feel bored unless you just aren’t challenging yourself or varying your routine enough. In which case, congratulations, you get to step it up a notch to the next level! We also suggest you reevaluate your motivation and find a supercool playlist of music to work out to, to get you pumped for your next training sesh!
Workout Excuse #14:
“My back/arm/leg hurts”
Fact: Proper exercise actually reduces pain.
An inactive lifestyle can lead to back, muscle and joint pain. Exercising with incorrect technique can also cause injury. The best thing you can do is learn the proper way to execute an exercise and work out from there. Your personal trainer can show you ways to reduce chronic pain and adapt your workout plan depending on your injury. The most important thing is to keep moving!
Workout Excuse #15:
“I look okay already”
Fact: Looks are only skin-deep.
Do you know what’s really going on inside your body? You may look fine on the outside but we exercise for so much more than looks. Besides, if you don’t maintain those looks, it will fade. Exercise is important to maintaining and improving our health with so many wonderful benefits like; a better night’s sleep, reduced risk of illness and disease, improving your memory and immune system, keeping bones strong and a great posture, building muscle mass and flexibility, increasing endorphins which will result in more energy and an elevated mood,… just to name a few! Ask about the latest body scan technology to see what’s really going on inside your body and create an action plan.
So the next time one of these excuses crosses your mind, remember to combat these excuses with our motivating facts and get your legs moving to that gym! We hope to see you soon.