Sweet potatoes have more sugar and around the same number of calories as russet potatoes. So why are sweet potatoes marketed as the healthier option? The answer is glycemic index (GI).
Foods like russet potatoes, white rice and flour, and oatmeal are often exiled by the health-conscious because of their high glycemic index. The term is thrown around on every fitness blog and forum, but what does it actually mean?
What is glycemic index?
Glycemic index is a measurement of how much a carbohydrate-rich food spikes your blood glucose (sugar) level. It also measures how fast glucose is released in your body. The greater the GI, the greater the spike. According to Healthline, “chronic high blood sugar increases the likelihood of serious diabetes complications like heart disease, blindness, neuropathy, and kidney failure.”
Therefore, it’s important to incorporate more low GI foods into a healthy diet. But that doesn’t mean cutting out carbohydrates altogether, since your body prefers glucose for energy. It just means being aware of the inconspicuous effects certain foods have on your body. When created, The low-GI diet was intended for diabetics. However, several other communities have adopted the lifestyle. It’s proven successful in managing blood sugar in Type 2 diabetics, according to Diabetes UK.
Why follow a low glycemic index diet?
Eating low glycemic foods can benefit anyone, not just diabetics. Unless you’re keto, carbohydrates are likely a major part of your diet. When choosing which carbohydrates to fuel yourself with, look at glycemic index databases online to find information beyond the nutrition label.
Some popular benefits of the diet are weight loss and maintenance. Not only do low GI foods regulate blood sugar, but they metabolize slower. Not only do insulin spikes from high GI foods hurt your health in the long run, the make you hungry in the short run. Therefore, those spikes lead to more calories consumed, and more weight gained. Foods with low glycemic indexes usually fall under complex carbohydrates, which are carbs that take more time to become sugar in your body. Complex carbs don’t have the drastic effect that simple carbs (high GI foods) do.
Weight loss isn’t the only thing to gain from this popular diet. With a few simple swaps to your carbs, here are some other low GI benefits, according to the Glycemic Index Foundation:
- Improve heart health
- Sustained energy levels
- Heightened mental performance
- Elevated sports performance
- Acne reduction
- Reduce breast cancer risk
What foods have a low glycemic index?
The many delicious foods you’re already eating that have a low glycemic index might surprise you. The GI scale ranges from 1-100: 1-55 being low, 56-69 being medium, and 70-100 being high. Keep in mind that amount, cooking method, fiber, and processing all affect glycemic index. Here’s how some of ingredients stack up:
- Sweet Potato
- Rolled oats
- Brown rice
- Whole wheat
- White bread
- Rice cakes
- Instant oatmeal
- Russet potatoes
- White rice
At Thrive Fitness, we help educate our members on the relationship between diet and exercise. The beauty of a low GI diet is that it can compliment almost any other nutritional preference. With Atlanta Meal Prep and our Holistic Nutrition coaches on-site, you can accomplish your goals both in and outside the gym. When you combine a healthy diet with one of Thrive Fitness’ personal trainers, you can live the healthy lifestyle that will benefit you for years to come. To get started today, email firstname.lastname@example.org.
Detox diets are on the rise: consisting of colorful juices from an array of fruits, veggies, and spices as a method to cleanse and reboot the body.
You may have heard of Beyonce’s ‘Master Cleanse Diet,’ which consisted of nothing but the combination of hot water, lemon juice, maple syrup, and cayenne pepper for ten days. She lost 20 pounds on that regimen, according to Shape Magazine.
There is a vast range of detox programs out there, some of which take an incredible level of dedication. So while the weight loss may sound appealing, before you buy an expensive juicer and begin your trek on a juice journey, you should know the facts first.
How do detox diets work?
Meant with the good intentions, detox diets are supposed to remove toxins from your body, since we consume many of them without even knowing it. By removing foods like sugar, caffeine, and gluten and replacing them with an abundance of organic fruit and vegetables, you can eliminate inflammatory foods and increase your hydration. By detoxing, you’re pumping your body full of micronutrients your usual diet might not provide that boost your metabolism and well-being. In essence, it’s a restart button for your body.
The possible pro’s
Although the concept is controversial, there are a few health benefits to cleansing. Rich in vitamins and minerals, cleanse diets aren’t as terrible as people make them out to be. To name a few benefits:
- Increases vitamin and mineral intake
- Transforms unhealthy eating habits
- Improves liver and kidney function
- Strengthens the immune system
- Boosts energy (in some individuals) and mental clarity
Detoxes receive much more criticism than they do praise. Although there are possible health benefits, there are always two sides to the story. Like the keto diet, it’s extreme and shouldn’t be a long-term choice. Here are some of the costs to joining the hype:
- Dangerously low in calories and protein
- Extreme and unsustainable over long periods
- Decreased energy levels (for some individuals), making exercise hard to push through
- Loss of water weight and lean muscle rather than fat
- Usually costly
Detox diets can be risky. Therefore they are not suggested for:
- Individuals who suffer from or are living on the edge of an eating disorder,
- Individuals with auto-immune diseases, heart disease
- Teenagers and children
- Individuals who are pregnant or trying to conceive
As with any diet, it’s always smart to consult with your physician or a nutritionist first.
Safe alternatives to detox diets
According to WebMD, a safe alternative to detox diets would be “clean eating,” which focuses on whole foods, whole grains, lean protein, fruits, vegetables, and non-processed foods. Eliminate high-fat and sugar-filled foods for weight loss and control.
If you do decide to pursue a detox in hopes to prepare for a diet change, keep it short (around 3-4 days). Not sure what diet to start? Consult Thrive Fitness Atlanta’s nutrition coaches to find out which diet plan will work best for your age, gender, and body type. Email email@example.com today to start your personalized fitness and nutrition plan.
7 Tricks Athletes Use to Get the Perfect Night’s Sleep
Getting a good workout in the gym can sometimes leave you feeling overstimulated when it comes to going to bed. World-famous athletes owe a lot of their success to their training coaches and also to their sleep coaches. If you’re having trouble falling asleep, here are some tricks and tips gathered from sleep coaches.
Go To Bed Correctly
Sleep is measured in 1.5-hour cycles. During one cycle, a person’s body passes through all the stages of sleep needed to restore it. For an adult, it’s best to sleep 5 cycles. The best way to get enough sleep is to draw up a timetable:
Get up at 06:30am – Go to bed at 11:00pm
Get up at 07:00am – Go to bed at 11:30pm
Get up at 08:00am – Go to bed at 12:30am
Get up at 09:00am – Go to bed at 01:30am
If you can’t go to bed on time, it’s best to wait 1.5 hours as it’s better to wake up at the end of your sleep cycle rather than in the middle.
Sleeping in Fetal Position
Turning on your right side during your sleep helps your heart work normally as it’s larger part is located on the left side of the chest.
Don’t Sleep on Your Stomach
In this position, you have to sleep with your head tilted up. This makes your neck muscles press on the arteries that go to the brain which, in turn, receives less blood. Sleeping like this can leave you with a headache.
Set the Temperature To 60-65°F
A high-temperature risks dehydration by morning, and can lead to an uncomfortable sleep of tossing and turning.
Choose the Correct Bedroom Items
Choose items that benefit you- a low pillow, a microfibre blanket (adapts to body temperature), the stiffness of the mattress, etc.
Make the Bedroom as Dark as Possible
Turn off the lights, close the curtains, and even cover up the illuminated displays and buttons on your devices.
Eat the Right Food
Don’t consume caffeine and fats in high sugar or fatty dishes that take a long time to digest, thereby raising your body temperature.
Wind Down Beforehand
Avoid any cardio, stimulating activity, or technology at least two hours prior to sleeping. That means no Facebook too!
Watch Your Stimulant, Over-The-Counter and Pharmaceuticals Intake
Two primary causes of insomnia, especially in athletes are
- The use, overuse or late-day use of stimulants and pre-workouts
- Side effects from OTC and pharmaceutical medications.
When taking stimulants (coffee, preworkouts, etc.) be sure to give your body a solid eight hours to flush out them out of your system before bedtime. With OTC (over-the-counter) and pharmaceutical medications, try taking them earlier in the day, or seek alternatives that may have reduced side effects.
When it comes to training and athletic excellence remember rest and recovery are essential to your training. Thrive Fitness specializes in training for all types of athletes – from high school to professional sports. Train for peak performance, email us at firstname.lastname@example.org.
Have you heard that you’re supposed to drink eight eight-ounce glasses of water a day? What about the one where you take your weight, divide it in half, and that’s how many ounces of H2O you’re supposed to get? Or what about the idea that you don’t need to drink water because you get enough from your food?
The truth is: optimal water consumption varies for everybody.
Hydration recommendations can be a confusing land to navigate. That’s because it’s not as simple as one baseline suggestion for everyone. The amount of water you need to drink in a day depends on your weight, sex, activity level, diet, and even where you live.
The Institute of Medicine has determined that for an average-sized healthy man living in a temperate climate with a moderate activity expenditure has an Adequate Intake (AI) level of fluid of about 3 liters per day (it’s 2.2 liters for women).
So, what does that mean in English?
Well, if you’re a guy, who’s a healthy weight, does an average amount of exercise, and lives in a mild to moderate climate, you need a minimum of three liters of total fluid in a day. And fluid means more than just straight up tap water. Juices, milk, and even coffee can count to your total. But really, plain water is your best choice because it’s calorie free, doesn’t spike your blood sugar, add calories and doesn’t have other chemicals that affect your body (think: caffeine).
So what if you aren’t an average-sized person living in an average climate with average energy expenditure? Well, chances are, you need even more water.
Here are a few factors that might up your need:
- Exercise. Love a good sweat session? If so, you need to be drinking more water to replace that sweat. Keep in mind that you not only lose water, but also electrolytes during heavy exercise. Sports replacement drinks (Try natural dissolvable tablets without added sugar) are a great way to keep your electrolyte balance intact.
- Climate and altitude. Where you live can greatly impact how much water you need. If you live in a particularly hot and humid part of the world, you’ll need to stay hydrated more than someone that lives in a cooler climate. Live up in the mountains? High altitude can trigger symptoms of dehydration. Folks who live in high altitude areas need to drink more than the standard AI.
- Health conditions. If you’re feeling under the weather, you’ll need to be downing more water than usual to keep your body in good condition to get healthy. It’s especially important to drink more than the AI if you have a fever or diarrhea.
- Pregnancy and breastfeeding. Not only are you eating for two, but you’re also hydrating for two. It’s important for pregnant and breastfeeding women to drink more than the AI level of fluid.
Great, but really, how much water should I drink?
If all of this sounds too complicated, you’re in luck, because unless you have a medical condition that otherwise prevents it, your body gives you all the tools you need to determine your proper hydration levels. If you’re drinking enough during the day to rarely feel thirsty, you are in good shape. Also, check in the bathroom, if your urine is colorless or very pale yellow, you’re on the right path. Sometimes, just keeping an eye on your own body and how you feel is better than any recommendation you could read from even the most reliable source.
The elite training and nutrition team at Thrive Fitness are able to guide you through the maze of proper training, nutrition, hydration and recovery. We offer one-on-one and small group training to provide the optimal training environment for you. Email us today at email@example.com.
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 firstname.lastname@example.org.
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.
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 firstname.lastname@example.org.
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.
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!