It’s never too late to take your first step into fitness. Along with nutrition, it’s the first step in leading a healthier, longer life. Beginner athletes stepping into the gym for the first time ever or after a hiatus have a lot to learn, which is why we’re making this guide. Although it’s a long journey for beginner athletes to learn the do’s and don’ts of fitness, it’s a journey worth taking.
This guide is by no means going to touch everything you need to know – no fitness expert knows everything, no matter how reluctant they are to admit it. But, this will give you a basic understanding of what to do on your first day at the gym.
Define your fitness goals
Before you even start scheduling rest, cardio, and strength days – define what you want to accomplish. Are you trying to lose weight? Build muscle? Gain endurance? Whatever it is, your workouts and nutrition plan will revolve around that big picture.
But that’s just the first step. Losing weight is a healthy goal worth pursuing, but it’s not a S.M.A.R.T. goal. That means it’s not specific enough. The key to being a successful as a beginner athlete to evolve into a seasoned one is – being purposeful in your actions. Doing random workouts at sporadic times might help you get in shape, but not reach your end goal.
Set mini-goals to help keep you on-track. Your mini-goals will dial you in on your end goal, and motivate you throughout your journey. See how these fitness goals are closer in reach than simply “losing weight”:
- Go to the gym four times a week
- Take the stairs
- Run three miles a week
- Use 10-pound weights with an exercise
- Walk 10,000 steps a day
Invest in a personal trainer
Now that you have a vision in mind with specific steps you want to take, it’s time to create a workout plan that reflects that. But beginner athletes may be unsure how to go about that. The good news: personal trainers are well educated to guide you expertly to reach your goals.
Even experienced athletes overestimate how much fitness advice can be found in a search engine. Personal trainers are well worth the investment when you’re just getting your bearings on fitness. They give beginner athletes a foundation to develop good fitness habits, like:
- Proper form
- Number of sets and reps
- Workout timing and schedule
- Specific exercises to tone muscles
- Efficient HIIT workouts
- Best stretching and warm-up techniques
- Nutrition and lifestyle advice to support your fitness program and keep you on track
People will debate on never-ending online threads about form and reps, but you don’t know the person on the other side of the computer. With personal trainers, you can trust their voices since they have the education and certification to back up their advice. They’ll explain what exercises to do, when to do them, how to do them and most importantly – why you’re doing them. When beginner athletes understand the why behind their workouts, they can develop their own plan later.
Explore different workout avenues
Even beginner athletes know that there’s an array of fitness niches out there. Oftentimes, these branches of fitness become “trendy,” but that doesn’t mean you have to go with the flow. Dip your feet in different areas of fitness, such as:
- High-intensity interval training (HIIT)
- Functional fitness
- Strength training
- Yoga or pilates
- Group fitness
Try it all. Beginner athletes can sometimes fall into a routine they don’t genuinely enjoy, just because it was “cool.” Explore, find your niche, and roll with it. You won’t ever get bored working out when you’re having a great time doing it. If more than one type of fitness appeals to you, even better! That means you can mix up your workouts without feeling pressured to only lift weights or cardio.
Get the hang of it
Be patient and don’t try any complex, extravagant workouts. This can put beginner athletes at risk for injury, since their muscles haven’t accustomed to the stress they’re under during their first workouts.
If you’re pursuing yoga, perhaps start with slow-paced hatha yoga. That way, you can start nailing your fundamentals and save the complex poses for down the road. If you’re learning to pump iron, do high repetitions (number of movements) and low weight. That way, you can focus on developing proper form, which will potentially save you from injury. In this aspect, beginner athletes are actually at an advantage. Instead of having to shake old habits and replace them with healthy ones, they can build the right ones from the get-go with the help of personal trainers.
Grab other beginner athletes and partner up
Beginning your fitness journey becomes a lot easier with a friend. One study found that 95 percent of people that started a weight loss program with others finished it, while only 76 percent finished it alone. Some research even says that working out with a partner can increase performance, like running faster. This boost of motivation and confidence can propel you through intimidation and shyness around the gym. Workout partners can also:
- Keep you accountable and stay focused
- Ensure you’re keeping proper form
- Spot you when increasing weight
- Help you ease into a routine you may have never tried previously
- Provide positive encouragement and help push yourself harder
Take the leap of faith into fitness. Beginner athletes, no matter what shape or size, can learn what their minds and bodies are capable of with consistency and dedication. With the help of Thrive Fitness’ personal trainers, you can find your niche and learn proper farm with an expert’s supervision. Every professional athlete or bodybuilder started somewhere – so just start. Start your fitness journey today, email email@example.com.
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.
Going on vacation is a summer essential. Whether you’re surrounded by palm trees or mountains, there are plenty of ways to stay active and have a healthy vacation wherever you’re venturing to.
Just because you’re away from your home gym or Thrive Fitness Atlanta for the week doesn’t mean you have to lose sight of your goals and diet. Here are a guidelines to stay active on your next healthy vacation:
Walk Wherever You Can
If you’re staying downtown, try walking vs. driving to where you need to go. This allows you to burn extra calories, get some cardio in, soak in more of the sights and culture, while saving some money on an Uber. When you can’t spare the time to visit the local gym or park to workout, walking is a sufficient alternative. Just because it may not be as intense as your typical routine doesn’t mean it’s not beneficial. According to Livestrong, walking at an average pace can burn up to 200 calories an hour. When you’re busy exploring a new city, you can rack up thousands more steps than you would at home. Even just at your hotel – taking the stairs instead of the elevator can make a huge difference. Those extra burned calories count when you want to indulge on the local cuisine (go for it).
Take Active Outings for a Healthy Vacation
Whether you’re traveling to a small town or big city, there’s always something adventurous to do. Experience your destination by active means – hiking, swimming, biking, rafting, jogging, and more. These activities are often offered in the form of group tours – making them even more social and enjoyable. Catch a glimpse of the area’s breathtaking views while still challenging your body. If you’re on your feet for most of your excursions, you don’t need to worry about being away from the gym. Getting a workout in on vacation doesn’t always have to be in the hotel’s gym – it can be a part of the vacation itself.
Adventures are always calling, so whether you’re at traveling or not – here’s how many calories that those adventures can shed for men (M) and women (F) in just one hour:
- Climbing: 899 (M), 774 (F)
- Kitesurfing: 945 (M), 814 (F)
- Canoeing: 572 (M), 493 (F)
- Horseback Riding: 327 (M), 279 (F)
- Mountain Biking: 694 (M), 594 (F)
- Surfing: 258 (M), 222 (F)
- Skateboarding: 408 (M), 352 (F)
- Swimming: 490 (M), 422 (F)
- Yoga: 387 (M), 281 (F)
Research Your Amenities
Hotel fitness centers aren’t ideal, but they’re better than nothing. Even if it’s just a treadmill and a few dumbbells, you can still scrap together a quick workout after your day of sightseeing. Those gyms don’t have personal training or a Body Fat Scanner – but they’ll still burn some calories. If there’s no fitness center, ask the front desk for local gyms they may have guest passes to or try some laps in the pool. Keep an eye out for common fitness events in the area you could fit in your itinerary – like 5k’s to free yoga at the local park.
Try Intermittent Fasting (IF)
Even if you don’t normally follow the popular fasting trend, vacations are a good time to start. Without a kitchen – you’ll usually be forced to resort to oversized restaurant portions. Don’t worry, IF won’t leave you feeling sluggish and unprepared to enjoy your healthy vacation – IF will actually improve your energy levels. This calculated change to your diet will allow you to indulge a few meals, while still not falling completely off the wagon. However, IF is not an excuse to overindulge on excessively fat-dense foods. It’s simply a tactic to keep your calorie count under control while eating out more often than not on vacation.
Water, Water, Water
Your location may be filled with tempting adult beverages – but too many could offset your goals. That’s why water should be your best friend away from home. Alcohol and sugary drinks lead us to underestimate how many calories and carbohydrates we’re really consuming. Drinking as little as two cups of water can help curb your appetite and keep you hydrated. This hack is useful come time for a carb-filled, high-calorie meal when eating out. When you’re walking from adventure-to-adventure, you’re losing more water than you think. Not fueling yourself with enough water, especially if you’re vacationing somewhere sunny, can cause anxiety, fatigue, and headaches.
Instead of relying on a juice detox after your summer vacation – just make it an active and healthy one. With Thrive Fitness Atlanta’s customized workout program and meal plan prepared by experienced personal trainers, you’ll have resources at your disposal for a healthy vacation – and a healthy lifestyle. Contact Thrive Fitness Atlanta at email@example.com today to create a lifestyle that you’ll carry to and from your travel destination.
Breakfast is the most important meal of the day – unless you’re following intermittent fasting.
Intermittent fasting has gained popularity throughout pretty much every diet clan – especially the ketogenic diet community. Fasting may not sound attractive for snacking enthusiasts or fans of many small meals a day. Some fasting protocols are more extreme than others, but research suggests that it’s more sustainable and filling than you may think. If you’re opposed skipping out on meals – some research may make you think otherwise.
What is intermittent fasting?
Although there are several variations, the premise of them all is all the same: spend less time eating and more time not eating. For weight loss, research has shown that intermittent fasting can be a long-term, effective way of sustaining a healthy lifestyle. The typical fast lasts arounds 14-16 hours with an eating window of 8-10 hours. This version seems to be a fan favorite. There are other versions that have been slower to fame – like the ‘every-other-day’ fast and the ‘25/115’ fast. The ‘every-other-day’ fast is self-explanatory, while the ‘25/115’ consists of eating 25 percent of your calorie needs one day, and eating 115 of your calorie needs the next. Using either means, you significantly reduce the total amount of calories during the week.
Benefits of intermittent fasting
Many weight loss success stories have accredited intermittent fasting. However, research suggests that intermittent fasting can help you do more than lose weight. Here’s a sample of benefits you may experience while fasting:
- It’s easy. Little meals means little cooking. Its simple structure is easy to follow and is applicable to every diet preference. Intermittent fasting is also sustainable; The Atlantic reports that 80-90 people are able to stick with the plan long-term.
- Weight loss. Intermittent fasting has obvious benefits for weight loss, since you’re consuming significantly less calories in the long run. Besides reducing calories, this eating pattern works for weight loss because it boosts your metabolic rate, according to Healthline.
- Disease prevention. Intermittent fasting isn’t a cure for anything, but has showed promising results in prevention. By reducing blood sugar levels, intermittent fasting has protected people against type 2 diabetes and cardiovascular disease. It has also been linked to preventing/delaying the onset of Alzheimer’s Disease and cancer.
Brain function. Studies show that intermittent fasting can gradually improve cognitive function. This includes improved learning and memory and decreased oxidative stress. That’s why fasting has been growing in popularity as a treatment for the obesity epidemic.
- Prolonged lifespan. This research is fairly recent and still in progress – but so far, the results have are positive among several species, Business Insider reported. The fresh research on humans so far has also been successful. The results are most likely because of the dips in bad cholesterol and blood sugar levels.
- Increased endurance. Intermittent fasting shifts your body’s fuel source from carbohydrates to stored fats – so basically ketosis. The fuel preference reduced their respiratory exchange ratio, or “the ratio of CO2 produced to O2 consumed,” according to Medical News Today. In other words, intermittent fasting makes for more efficient exercise.
Should I try intermittent fasting?
This tactic works for many, but it may not be your best choice. When it comes to losing weight or building muscle, they key factor is building sustainable habits. At Thrive Fitness, we believe that a well-balanced diet is an essential part of a healthy lifestyle along with an active lifestyle. Any diet change should be made under a nutrition expert’s guidance. That’s why we have Holistic Health and Nutrition Coaches at your disposal. Contact Thrive Fitness Atlanta to talk about which diet suits your lifestyle today at firstname.lastname@example.org.
Cardio is oftentimes either drastically overlooked or underlooked. Many lifting enthusiasts forget to make time for cardio, while many athletes looking for weight loss resort to heavy amounts of cardio daily.
However, there’s no need to neither avoid it entirely nor run dozens of miles a week. The solution is either High-Intensity Interval Training (HIIT) or Low-Intensity Steady State (LISS). With the two differing programs, you could incorporate either of them to meet your cardiovascular needs.
What’s the difference between HIIT and LISS cardio?
- High-Intensity Interval Training (HIIT): HIIT is typically more challenging than LISS. Only lasting about 20-30 minutes, HIIT consists of short spurts of maximum effort with even shorter spurts of rest. These 30-60 second intervals are sure to elevate your heart rate and burn more calories in less time.
- Low-Intensity Steady State (LISS): LISS is an excellent stepping stone into fitness because it’s not as challenging as HIIT. Activities like jogging, walking, and light biking are all examples of LISS cardio. Usually lasting longer than HIIT, LISS activities place less strain on your body – but it takes much longer to burn the same amount of calories.
The Pros of HIIT and LISS Cardio:
- You burn more calories. After an effective HIIT session, your body continues to burn fat hours afterward. This is because HIIT yields higher Excess Post-Exercise Oxygen Consumption (EPOC) than LISS. EPOC is your body’s way of cooling down after a workout – and the more intense your workout, the more your EPOC is stimulated. This is why HIIT is well-known for boosting metabolism.
- It takes less time. As long as you keep your breaks to a minimum, all you need is 15-20 minutes for a killer HIIT session. This makes HIIT ideal for busy individuals who don’t have much time for exercise.
- It builds muscle. In the matter of 20 short minutes, you can burn fat and build muscle. HIIT often incorporates strength exercises, which prevent you from losing muscle mass. Therefore, all the calories you burn are fat.
- It’s sustainable. Because LISS isn’t as challenging, you can keep it in your routine for however long you want. LISS should be something relatively easy and enjoyable.
- It’s safer. Since LISS doesn’t require bursts of muscle action, this makes it easier on your body. While HIIT can consist of plyometrics and other high-stress exercises – LISS doesn’t. You’re less likely to pull or injure yourself while doing LISS.
- It takes less recovery time. After you’ve established a level of endurance and muscle tone, your muscles are less likely to feel sore or exhausted after LISS. That means you can bounce back and repeat LISS workouts 5-6 days a week (be sure to take rest days).
The Cons of HIIT and LISS Cardio:
- It’s hard on your body. During HIIT, you’re constantly moving and doing exercises. It’s easy to get tired during HIIT and your movements may get sloppy – which may increase your chance for strain or injury. Staple HIIT movements like jumping and rowing can be taxing on your joints, as well.
- It takes more recovery time. Unlike LISS, you’ll likely have muscle soreness after HIIT since your muscles are growing by repairing themselves. Because of this, it’s best to do HIIT only 2-3 times a week.
- It can affect your nutrition. You may be taking advantage of how many calories you’re burning. Although it’s easy to shed 600 calories an hour (post-HIIT) – that doesn’t mean you should go splurge on fatty “comfort” foods.
- It can shed muscle mass. Because you’re not actively gaining muscle during LISS, the calories you burn can and do include muscle. If you’re looking to settle muscular imbalances or disproportions, LISS can help. If you’re trying to bulk however, HIIT may be best.
- It’s less convenient. LISS can take up to an hour, even more – so LISS doesn’t have the attractive convenience of HIIT. In order for LISS to be effective and burn a decent amount of calories, an hour is recommended.
- It burns less calories. If quick weight loss is your goal, LISS may not be for you. There’s no EPOC effect after LISS because it’s purely aerobic exercise.
So whether you like short bursts of intense activity, or lengthy runs of predictable exercise – there’s no excuse not to get some form of cardio in. HIIT may be more suited for athletes and individuals on the tenacious side. Whatever kind of athlete you are, you need cardio for the benefits it brings to your brain, blood, muscles, weight, mood, and more.
At Thrive Fitness Atlanta, our personal trainers can help you find out which kind of cardio and workout program is best suited for your goals and lifestyle. Email email@example.com today to inch one step closer toward your goal.
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 firstname.lastname@example.org today to start your personalized fitness and nutrition plan.
Bacon, steak, avocado, repeat. That’s a snapshot of the keto diet (short for ketogenic diet), the latest weight loss trend. The diet is high in saturated fats and low in carbs. That’s right – instead of a bowl of fruit and oatmeal in the morning, the “keto” tribe suggests whole eggs, bacon, and “bullet-proof coffee” (i.e. 1 cup of coffee with 1 Tablespoon coconut oil and 1 Tablespoon butter).
Intuitively, your first instinct in the morning probably not to throw butter and oil in your coffee for weight loss – but some research shows otherwise. While many tout the effectiveness of the Keto Diet, it ranked last on U.S. News’ list for Best Diets for Healthy Eating. So what’s the verdict?
First, let’s look at what it is.
What is keto?
It’s short for ketogenic, which is named after the distinguishing process of the diet, called ketosis. On this diet, you reduce your caloric intake and essentially deprive your body of carbohydrates with an intake of around 20-25 grams daily (the same amount of carbohydrates in one apple). Carbohydrates are converted into glucose – which your body uses as its primary energy source, completely dismissing stored fats. When your body can’t produce glucose, it produces ketones – which break down fats as energy. Ketosis will usually begin two to four days after maintaining the 20-25 grams of carbohydrates (note: values may vary).
Keto helps you lose weight – just like any other diet that allows a calorie deficit. The low-carb, high-fat diet has been shown to shed more body weight over the course of 12 months than a low-fat diet alone. The well-known Atkins diet, which similarly restricts carbohydrates, also wins the match in terms of weight loss when squaring up to three other lesser-known high-carb diets: Ornish, Zone, and LEARN.
On a wellness note, children who have epilepsy have responded well to the ketogenic diet, according to the National Center for Biotechnology Information – because of the switch of energy sources. Some, but less evidence has also showed uplifting results in patients with Parkinson’s, ALS, and Alzheimer’s.
If you’re considering a keto diet for short term rapid weight loss, we won’t sugarcoat it – it’s extreme, (which makes it hard to follow). The extent of “long-term” research on the diet only goes up to about a year – it’s not sustainable for most people. Another con is the fact that as soon as carbs show up to the party again (and eventually, they will), you’ll spike in water weight. Some studies have also shown that the diet, when practiced for longer terms, may promote tumor growth.
Some of the possible temporary side effects from rapid weight loss associated with the Keto Diet are lethargy, flu-like symptoms, constipation, excessive cravings, bad breath and leg cramps.
Weight loss for the long run
Slow and steady wins the race. Since many specialized diets can lead to weight fluctuations later, you may opt to find a more sustainable program. The nutritionists at Thrive Fitness can advise you on the pros and cons of specialty diets vs. a diet comprised of proteins, whole grains, fruits, vegetables and healthy fats.
With balanced nutrition, you’ll enjoy improved health and immunity, natural energy, and sustainable weight loss. (You may even be able to enjoy a small cheat meal here or there that won’t wreak havoc on your progress).
The decision to put certain foods in your body should not be taken lightly – that’s why Thrive Fitness offers nutritional coaches to create the perfect program for you. To find out which one of the hundreds of diets out there are best for you, contact Thrive Fitness today or email email@example.com.
Transformations can’t and won’t happen overnight. Instead, weight loss transformations are the product of little victories conquered over weeks, months, and years.
Setting goals is the easy part – sticking to them is the hard part. Just ask any resolutioner.
The solution is imagining S.M.A.R.T. goals. To nail your dream #TransformationTuesday post, your weight loss goals should follow these simple, but underestimated criteria:
Specific. Everyone wants to get shredded, but what steps are you taking to get there? Without specific goals in mind, you’re bound to grow frustrated not from a lack of progress – but from a lack of certainty. You can’t build a house without a blueprint. Visualize your start and finish line – and fill in the blanks with specific steps. This can be creating a meal plan you enjoy or attending two training sessions a week.
- Measurable. Quantify – and qualify – your goal. The scale can be a tremendous tool, but it can often be misleading. Those three pounds you literally gained overnight does not equate to three pounds of fat. Taking pictures of yourself as you tread along your journey can also be a useful tool. Pictures offer you a valuable glimpse of how your body is changing. Tape measures are also a useful tool that can quantify your weight loss even when the scale seems deceiving.
Achievable. Some goals are simply unattainable – and that’s okay. If your goal is to hit the gym seven days a week for five hours, your body won’t appreciate you very much. Sustainability and attainability go hand-in-hand. When you go on someone else’s extreme diet or rigorous workout plan, add your own modifications so that you’re not exhausted after three days. By all means, don’t pick the lowest-hanging fruit – but make sure the fruit is still on the tree.
Results-driven. Make sure your goals are yielding results. If they’re not, it’s time to tweak them. If your cardio-only goal isn’t giving you the transformation results you want, try adding some weightlifting into the mix. If your diet isn’t giving you the results you want either, shock your body and switch it up. Fitness is all about trial-and-error when it comes to finding what gives you results.
- Time-bound. Performance under pressure is a game-changer. Try adding a sense of urgency to your goal by applying a reasonable time-frame. Make a timeline – losing half a pound per week is much less of a burden than ten pounds per day. It’s a marathon, not a sprint.
If you’ve set a goal for yourself, congratulations! You’re already halfway there. The next step is to tweak your goal to make it S.M.A.R.T. Your body transformation starts with transforming your goal.
The elite training and nutrition team at Thrive Fitness are able to guide you towards creating the right goals. We offer one-on-one and small group training to provide the optimal training environment. Email us today at firstname.lastname@example.org.
Let’s face it, eating healthy can be a challenge in our daily busy lives, especially if you’re a working parent, busy executive, or have serious weight loss or training goals. When you’re on the move, your diet shouldn’t suffer. It’s time to get on point with your nutrition!
This spring we’re happy to announce Atlanta Meal Prep now at Thrive Fitness! It’s the perfect solution, whether you seek to lose weight, eat healthier, or to give your body the serious nutrition it needs.
If you’ve never tried healthy meal services, (and even if you have), you’re in for a real treat! Atlanta Meal Prep prepares delicious gourmet dishes that are customized for your unique dietary needs using only the freshest ingredients. Choose from a variety of favorite dishes and inspired recipes, each perfectly balanced with lean proteins, crisp greens, and healthy carbs and just the right count of calories, macros, sodium, sugars and healthy fats.
Say goodbye to ingredients you can’t pronounce, preservatives, artificial flavors, sweeteners and colors. Say hello to healthy!
Atlanta Meal Prep is perfect for:
- Transformations (weight loss)
- Building muscle
- Gaining healthy weight (for sport or health reasons)
They also prepare custom meals for individuals with dietary considerations including lactose-free, gluten-free and vegan/vegetarian diets or those who suffer from Chron’s / Colitis, digestive sensitivities and ailments. Visit their website to choose your number of meals from a delectable assortment of dishes including: Buffalo Shredded Chicken Salad (paleo), Cheesy Spinach & Mushroom Lasagna (vegetarian), Thai Coconut Curry Shrimp & Veggie Hot Pot, Nigeria Jollof Rice (vegan) and many more.
Thrive Fitness also has an on-staff certified nutritionist who, along with your trainer, can help guide you to understanding your nutritional needs and create your very own perfect recipe of diet and exercise.
Learn more about Atlanta Meal Prep at www.atlantamealprep.com or call (404) 805-4726. To make the most out of every meal, we invite you to meet with Thrive Fitness’ nutritionists and trainers to put together a smart plan for your optimal health & fitness. Call us at 404-431-2639 today.
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.