superadmin

Inspire Kids To Move At An Early Age

Inspire Kids To Move At An Early Age

We have a wide variety of clients at UpFit Academy in New York, NY, which includes many parents. Our parents often ask how to ensure their kids grow into fit adults. The answer is simple. You have to inspire kids to move at an early age. Fitness is all about eating healthy and being active. We often suggest games to play with toddlers that provide mommy/daddy interaction but keep those toddlers moving. Fit children do better in school and often have more self-control.

Take away the screen and have fun with the kids.

It’s really an easy habit to put your child in front of the TV to keep them entertained or give them their own computer so you can get your work finished. However, easy isn’t always the best route to take. Instead of keeping them busy doing something else, have them join you in your chores when they require physical activity. Those mental tasks can be done after the kids go to bed. Get them involved in cleaning, even if it involves a toy vacuum or closely directing them as they pick up toys.

Make your child a priority when you walk through the door.

When you get home from work, play ball, ride bikes or go for a walk. If you’re walking, it gives you time to talk about the day’s activities and whatever is on your child’s mind. You’ll be keeping your kids active, while also building a beautiful relationship that will only grow as your child gets older. Shared activity creates common bonds. If you have more than one child, give each child at least one session of just you and that child each week.

Make time for play time.

Sure, your day is super busy, but it never should be too busy to spend time playing with the kids. Start with fun activities when they’re extremely small. Active play, like walking like their favorite animal or even hide-and-seek, can be fun and done at a very early age. Dancing to music is another activity you can start with your baby in your arms.

  • Be the child’s role model. On your days away from the gym, do simple bodyweight exercises and let the kids join you. Simple exercises, like squats or lunges can be done together. Kids learn by example, so smile while you workout and don’t complain.
  • Get your children toys that require they be active. Instead of a new computer program, get hula hoops for the family. Put up a basketball net or bikes for everyone to ride together.
  • Is your kitty getting a bit pudgy or does Rover need exercise? Teach your child how to gently play with animals and how much animals need to play. Get active games to get your child and your pet more active.
  • Get them fitter by changing your habits. Don’t drive the kids to school. Instead, walk to the school with them. Take the stairs instead of the elevator or walk up the escalator if there are no stairs.

For more information, contact us today at Upfit Academy


Best Exercises To Manage Everyday Pain

Best Exercises To Manage Everyday Pain

When you’re in pain, the last thing you want to do is exercise. However, there are exercises that not only can manage pain, but relieve it. That doesn’t mean that if you have a pulled arm muscle you lift weights, but going for a walk can boost circulation and help improve healing. Active recovery is one way exercise can help reduce pain, boost healing and help prevent pain in the future.

Don’t take to the easy chair when your back hurts.

Back pain is one of the types of pain that responds well to exercise. Having the right type of exercise, however, is important. The type of exercise will depend on the location of the pain in your back. If you have mid-back or lower-back pain, doing mild stretches can help. Lay on your back on the floor with your knees bent and feet flat on the floor. Wrap your arms around one bent leg and stretch out the other. Pull the bent leg toward you. Return to starting position. You’ll feel a tugging of the muscles and often quick relief.

Stretch your arms out and twist.

Stretches for the back can help the upper, mid and lower back. Stand with feet slightly apart and arms out straight. First make small circles with your hands and increase the size. Next, twist your upper body first to one side, then the other, while keeping your feet stationary. Roll your head from side to side to relieve pain in the neck. Doing wall squats can also help back pain.

Do your legs feel achy, work it out with these exercises.

Leg pain comes from tight muscles, so to relieve that pain, you need to help those muscles relax. You need to make sure you work the muscles from all angles. First try some easy stretches. Stick your leg out straight and lift your foot so your toe is pointing upward, then to the side, to the front with toes pointed and then to the other side. Get on your hands and knees and do a hip flexor stretch, like a standing lunge or seated butterfly stretch.

  • Do a bridge. Lay on your back with your arms to your sides, knees bent and feet flat on the floor. Lift your hips, keeping your shoulders on the floor. This exercise can release pain in the legs and back.
  • If you have pain in your shoulders, relieve that pain by lifting your elbow and pulling it across your chest without twisting your body. Hold as you feel shoulder tension, then release and relax.
  • Stand as you lift one of your arms up in the air with the other to your side. Bend your arm, reaching behind your head, attempting to touch the opposite ear. Grasp that arms elbow with your other hand and gently push. Hold for 30 seconds and repeat on the other side.
  • If you’re at the keyboard or work with your hands, they can also create pain. The simplest exercise is to relax your hands and shake them. They should be limp as you shake and you’ll feel the tension drain from your hands.

For more information, contact us today at Upfit Academy


How Chronic Stress Affects Your Fitness

How Chronic Stress Affects Your Fitness

Stress can affect your health negatively. Stress doesn’t have to be something awful. It can occur with wonderful surprises in life. Getting married or going on a vacation can be just as stressful as losing a job. The worse type of stress is chronic stress. Chronic stress affects your fitness even if the stress seems minor. That’s why working out is so important. Exercise helps burn off the flight-or-fight hormones of stress that causes changes to your body and affect your health and fitness.

What are the stress hormones and how do they affect your fitness?

A lot of changes go on in your body when you experience danger, real or imagined. The body sends out messengers like cortisol, adrenaline and norepinephrine, that changes how your body functions to prepare it for escape or battle. Those changes can affect your overall health, but so can some of the hormones, like cortisol. Cortisol can cause the body to accumulate weight around the mid-section. While you might immediately think of stressful situations like car accidents or other dangerous situation, stress can come from simple things like a crying baby or angry boss.

Watch your blood pressure rise when you’re under stress.

Cortisol not only puts weight on around your middle, but also can cause your glucose levels to rise, as well as the substance that repairs body tissues. Norepinephrine increases blood flow to the muscles, to aid in running or fighting, while redirecting blood flow to the digestive system. Adrenaline makes your heartbeat faster, while sending more blood to the brain and increasing blood pressure. It causes pupils to get larger and makes you sweat. If the body doesn’t fight, run or simulate those actions, it doesn’t burn off those hormones and you remain in a readiness state that takes its toll on your body.

Many doctor’s visits could be eliminated if stress is under control.

Are you finding you’re too tired to workout? It might be from adrenaline fatigue that comes from adrenaline insufficiency caused by stress. Is your belly getting bigger regardless of how much you eat? You might have too much cortisol. Stress can make losing weight harder and feeling your best impossible. Many of the doctor’s visits wouldn’t be necessary if it weren’t for stress. You need the fight-or-flight response to survive and escape serious accidents or situations, but unlike caveman, most of the stress modern man feels isn’t life threatening and the changes it creates remain.

  • Stress can cause premature aging. The chromosomes are protected by telomeres that are shortened by stress. It can affect everything from skin and muscle tissue and even your vision.
  • Stress hormones can also cause cravings that ae unhealthy, such as those high in sugar and highly processed. Not only does relieving stress help reduce those cravings, but it also helps you eat healthier.
  • When you burn off stress hormones with exercise, you not only boost your immune system, you’ll lower your blood pressure and get better control of blood glucose levels.
  • Stress can lead to periodontal disease and tooth grinding. It can create anxiety and depression. It also can interrupt sleep, a time the body does repairs. Burning off those hormones help all those problems.

For more information, contact us today at Upfit Academy


Why Planks Are So Good For You

Why Planks Are So Good For You

If you workout at UpFit Academy in New York, NY, you’ll have a personalized program at group rates. We use science backed workouts that help you get fit fast. Just because we’re using the latest information, it doesn’t mean we throw out traditional workouts. In fact, many traditional exercises, like planks, are even more valued thanks to scientific investigation. What are some of the benefits of this simple, but not so easy, exercise?

What are planks and why are they in most programs.

You’d be hard-pressed to find a good workout program that doesn’t include some form of a plank. What is a plank? You start a plank by lying on your stomach, then moving until you support your body weight on your toes and elbows and holding. When doing a plank, you keep your back straight. It’s all about form. The key, unlike other exercises that opt for repetitions, is to extend the amount of time you hold that position. Another basic plank form is the side plank with all the weight on one hand or elbow and one foot. You can also do a straight arm plank where your arms are straight and the weight rests on the palms of the hands. Those three forms are often modified to create new, challenging forms.

One of the main benefits of planks is building core muscles.

Building strong core muscles is important. The core muscles are lower back muscles, hips, pelvic floor and abdominals. They help you perform daily tasks that can be as diverse as lifting or urinary continence. Planks are considered isometric exercises, which you’re contracting muscles without moving joints. They stabilize muscles. Strong core muscles boost your ability to lift, improve running, improves your ability to twist and bend side to side and strengthens you back while toning your butt.

You’ll have better posture when you do planks.

Good posture requires having a stable core. Why is good posture important? It improves breathing, helps digestion, reduces headaches, reduces back pain, reduces joint wear and tear, improves lung capacity and cardiovascular efficiency. Good posture helps you look more confident and when you do, people treat you as though you are confident. Improved posture can help reduce body aches, including TMJ and makes you look and feel younger and more energetic. You’ll improve flexibility when you do planks and that includes shoulders, collarbones, hamstrings and back muscles. That helps you avoid injuries whether they come from working out or daily tasks.

  • Doing planks can improve your metabolism. It burns tons of calories and builds muscle tissue. Planks challenge most of the muscles in the body at one time and is more effective than sit-ups or crunches.
  • You’ll notice your mood improves when you do planks. It aids in releasing stiff muscles that can occur when you don’t exercise and in doing that, helps chase away stress and boosts hormones that make you feel good.
  • Whether you do straight arm or elbow planks when you start, do it for at least a minute at a time and build. If you can’t do a plank for a full minute, make a minute your goal and work toward it gradually.

For more information, contact us today at Upfit Academy


Is Hot Yoga Better Than Regular Yoga

Is Hot Yoga Better Than Regular Yoga

There are all types of yoga. Hatha, Iyengar, Kundalini, Ashtanga Vinyasa, Bikram, Yin and restorative are just a few. When you think of hot yoga, you’re often referring to Bikram yoga that was one of the first to be done in a room that’s sometimes 105 degrees. However, doing any style of yoga can be hot yoga. Most people often refer to Hatha yoga as regular yoga, since it’s one that’s often practiced throughout the US. Is there a benefit from adding heat to any style of yoga or is it simply smoke and mirrors?

Benefits of hot yoga.

The temperature in a hot yoga room can be between 100-110 degrees with 40% humidity to encourage sweat evaporation. The heat helps boost flexibility, warming the muscles and enhancing blood flow. That makes it easier to do many of the more difficult poses, so it can be a benefit for beginners and experienced alike. It also puts less strain on the joints.

For some, regular yoga is best.

If you can’t take the heat, get out of the hot yoga class. The biggest difference is simply the heat, since any type of yoga can be hot yoga and any type of yoga can be considered regular yoga. People who shouldn’t do hot yoga include those that are unfit or not seasoned in regular yoga. Body temperatures can rise during a 90-minute class of hot yoga, with some people participating reaching temperatures as high as 103 degrees. Doctors consider a body temperature of104 degrees dangerous. Heat intolerance can be a problem. Pregnant women, diabetics, people with cardiovascular disease and those with high blood pressure should avoid hot yoga.

Hot yoga does improve muscle mass, since it requires more effort than regular yoga.

It can help burn belly fat—visceral fat—the most dangerous type. It can help improve insulin sensitivity for those with type 2 diabetes or prediabetics. When done regularly, may make you feel less hungry. The heat may be beneficial for those with asthma and can strengthen respiratory function by increasing circulation and improving lung function. It can reduce the risk of COPD.

  • All types of yoga help you burn calories and boost your mood. Practicing yoga can also help balance hormones naturally. It’s all about the poses used. Balancing hormones leads to improved moods, sleep cycles and weight loss or gain.
  • Arthritis pain, headaches and backaches can be helped with all types of yoga, but arthritis and migraine pain in particular, may be helped more by hot yoga.
  • Sweating clears out the waste in your body and boosts blood flow and your immune system. Hot yoga makes you sweat more, so it may help keep you healthier by boosting your immune system.
  • The longer you do hot yoga, the more resilient you become, especially to working out in the heat. You’ll push yourself harder and see faster results with hot yoga.

For more information, contact us today at Upfit Academy


Knowing Your Body Type Might Help You Lose Weight

Knowing Your Body Type Might Help You Lose Weight

There has always been an acknowledgment that not everyone has the same body type. For a long time, science identified three basic types. Knowing what type of body you have can help you lose weight and realize your potential “best self.” The original three body types were ectomorph, endomorph and mesomorph.

Ectomorphs are tall and lean with very little body fat or muscle tone.

They tend to have flat bottoms, narrow shoulders and flat chests. It’s hard for them to gain weight and strength training can is important. Ectomorphs tend to have a high metabolism and are often described as “skinny fat,” since their body has more fat tissue than muscle tissue, even though they’re thin. Focusing on weight and strength training is important. Ectomorphs need to use heavier weights and take it slow. Do five to ten repetitions in each set, and six to eight sets with a minute or two between those sets. For cardio, take brisk walks or ride a bike to save calories, while building endurance. Eating several healthy meals throughout the day is important.

Endomorph body shapes are more pear-shaped.

Endomorph body styles tend to be rounder and shorter. They unfortunately gain fat quickly because of a slow metabolism. They have little muscle compared to body fat and that muscle isn’t very well-defined. The pear shape indicated the weight is in the lower body, but when they’re fit, an hourglass figure is normal. The good news is that they build muscle quickly. Of all the body shapes, endomorphs have the hardest time losing weight. Cardio is important for endomorphs, but strength training is even more important. A high fiber, low fat diet will help endomorphs lose weight. Avoiding alcohol, non-organic or processed meat is also important.

Mesomorphs are the luckiest of all.

If you gain muscle quickly and have shoulder width that’s approximately the same size as your hips, but need exercise to maintain your weight, you’re probably a mesomorph. Mesomorphs are athletic looking and need to have strength training to maintain muscle mass. They should focus on eating three high-protein meals a day that are low carb if weight loss is necessary. HIIT and cardio training works well for mesomorphs.

  • Your body type will never change, but you can make it look its best. For ectomorph men, rippling, bulging muscles can be tougher to get and takes more work, but can be done and endomorphs can lose weight.
  • Building muscle tissue is extremely important for endomorphs. While it’s harder for them to do than it is for mesomorphs, it’s still possible. It can help boost your metabolism and keep weight off permanently.
  • The mesomorph body type makes these people almost natural athletes. They build muscle quickly. That doesn’t mean mesomorphs don’t have to put forth effort. While it may be easier, getting fit still takes work.
  • During caveman times, mesomorphs and endomorphs were the survivors. The mesomorphs were often the strongest, while the excess fat on endomorphs helped them stay alive. There’s no one best type of body shape. It’s all about what you do with your body that makes a difference.

For more information, contact us today at Upfit Academy


Can a PB&J Be Healthy?

Can a PB&J Be Healthy?

Yes, that simple PB&J sandwich that your mother made may actually be more than quick and filling. It can be healthy, too. Some peanut butter and jelly sandwiches are healthier than others are. It all depends on the type of peanut butter, bread and jelly that’s used. Instead of white bread, use whole wheat. Make sure the only ingredient in peanut butter is peanuts and use a homemade jam that’s sugar free.

PB&Js are loaded with nutrients.

The peanut butter provides a lot of the vitamins and minerals, but if you use a homemade refrigerator version of jam, you’ll boost the nutrient content. Peanut butter is high in phosphorous, magnesium, zinc, niacin and vitamin B-6. You can make sugar free strawberry or other berry jam by simmering down mashed ripe fruit. Making the sandwich with whole wheat bread adds to the fiber and nutritional benefits.

Make your own jam and add chia seeds to boost the nutritional value.

There are several recipes for jam that use stevia or other sweeteners, but if you use sweet ripe fruit, you don’t have to add a sweetener. You do have to keep the fruit on the stove to boil it down and if you want a thicker jam, add some chia seeds. It will contain most of the nutrients you find in the fruit and the benefits from the chia seeds, which include additional fiber, omega-3 fatty acids, protein and a wide variety of micronutrients. You can store the jam in the freezer or refrigerator for later.

You can boost your heart health with a peanut butter and jelly sandwich.

Peanut butter has a high ratio of healthy fat, which includes mono and polyunsaturated fats compared to saturated fat. You need fat in your diet, but not all fat is healthy. Increasing good fat and reducing harmful fat is good for heart health. The fat ratios in peanut butter are close to those in olive oil, which is known for its heart healthy properties.

  • You can make a healthy fruit spread with almost any type of fruit. You heat it with a little water, lime juice or orange juice, mash the fruit, then add chia seeds. You can use frozen fruit or berries or fresh.
  • Making a PB&J on Ezekiel bread can add to the nutritional benefits. It can help lower cholesterol levels, improve liver functioning, help with allergies and improve digestion.
  • Even if you can’t make your own fruit spread or homemade jelly or jam, a PB&J can still be healthy. Just go lightly on the “J” and spread it thing. Make it just enough to get the flavor and make it easier to swallow the peanut butter.
  • Always read the labels when you buy peanut butter. Opt for those that are organic and natural with the least possible ingredients. Some peanut butters contain additives and a high amount of sugar. The healthiest peanut butter only contains peanuts.

For more information, contact us today at UpFit Training Academy


Good Gluten Free Options

Good Gluten Free Options

Going gluten free isn’t always the best option for everyone, but it does have its benefits for people who are gluten intolerant. If you have celiac disease, are gluten sensitive or intolerant, then gluten free options are definitely necessary in your diet. What is gluten? Gluten is a protein found in grains like wheat. It’s higher in protein, which is a plus. It also makes the final product thicker and chewier. It can be difficult to digest and can cause diarrhea, skin conditions, exhaustion, anemia, depression, auto-immune disease, stomach pain, headaches and more. It’s becoming more frequent due to the prevalence of a high gluten wheat that now accounts for 80% of the wheat on the market today.

Choose your gluten free option wisely.

When companies remove fat from products, they replace it with sugar to give it flavor. The same is true of gluten free options. While sugar is a go-to option, so is salt and saturated fat. Unless you have a reaction to gluten, you’re often better off consuming the gluten than the ingredients they added to replace the gluten or to make the product more palatable. With that said, many products are already naturally gluten free, so they don’t need extra processing. Quinoa, corn, oats and brown rice are a few options.

Consider almond flour instead of wheat flour.

What is almond flour? It’s flour that’s made from blanched, ground almonds. A cup of almond flour has approximately 90 almonds crushed and processed. It’s nutritious and a good option that gives the final product a nutty flavor. Always check the label on both the flour and products made with almond flour to ensure it wasn’t made where products containing gluten were manufactured that could contaminate the almond flour.

Buckwheat and amaranth flour are also good substitutes.

Whether you’re making your own products from scratch or buying ones that are premade and gluten free, finding the product is made with either amaranth flour or buckwheat flour is a good sign. Even though it has wheat in its name, buckwheat isn’t a wheat, it’s actually a pseudo cereal, just like amaranth. Buckwheat is rich in B vitamins, iron, magnesium, zinc, folate, manganese and fiber. It has anti-inflammatory and antioxidant properties. Since both contain no gluten, they tend to produce final products that are crumblier. In fact, amaranth can only replace 25% of wheat flour.

  • Arrowroot flour was once used in baby formula because it was easy to digest. It also helps maintain the alkaline/acid balance in the body. Be aware that many products with arrowroot flour also contain wheat flour.
  • Cutting out gluten can also reduce your intake of grains, increasing the risk of heart disease. While cutting back on products containing gluten may be beneficial, it takes a lot of planning to ensure you get all the nutrients you need.
  • A very good option is choosing products made from brown rice flour. Since the whole grain is used, it offers many health benefits, including weight loss, lowering blood sugar levels and providing protection from heart disease.
  • One ancient grain that’s the smallest grain in the world is teff. It’s the only grain that contains vitamin C and is high in protein, calcium, and fiber.

For more information, contact us today at UpFit Training Academy


"Tips" To Promote Healthy Cholesterol Levels

“Tips” To Promote Healthy Cholesterol Levels

Upfit Academy in New York, NY, focuses on creating a healthier, better version of you. There are many things you can do to avoid serious conditions or improve issues you already have. In fact, you can improve your chances of having healthy cholesterol levels by using these tips provided. A poor cholesterol profile can lead to atherosclerosis, gall stones, heart attack and memory loss. Having the right balance of good cholesterol to bad cholesterol can make the difference. You can lower your bad cholesterol or overall cholesterol levels by making a few changes.

Improve your fiber intake.

Fiber comes in two varieties. There’s soluble fiber and insoluble fiber. Soluble fiber dissolves to a gel after it’s consumed. Insoluble fiber can’t be digested and provides bulk in the stool. Soluble fiber helps your cholesterol levels by increasing the HDL cholesterol levels and reducing the LDL cholesterol. LDL cholesterol is the bad cholesterol that can oxidize in your blood vessels, especially if there’s a lot in your blood stream. Soluble fiber creates a gel that traps the bad cholesterol but also feeds beneficial microbes in the gut that lower cholesterol levels. Increasing oranges, pears, peaches, oatmeal and other high soluble fiber foods in your diet can help lower bad cholesterol levels.

Change your diet to eliminate trans fats.

Trans fats, also called partially hydrogenated vegetable oil are still found in many baked goods, margarine and crackers. They can raise overall cholesterol levels. While the FDA banned the use of hydrogenated vegetable oil, trans fats can also be found in some donuts, commercial pies, biscuits, some brands of microwave dinners, some pancake and waffle mixes, frozen and creamy beverages, ice cream, pudding cups, coffee creamer, microwave popcorn and crackers. Cut these out of your diet and replace them with healthier options to lower overall cholesterol levels.

Increase the amount of Omega-3 levels.

There’s a fine balance between omega-3 and omega-6 fatty acids that is necessary for a healthy body. The ratio of the two can range anywhere from one part omega-3 to four parts Omega-6 all the way to four parts omega-3 to one part omega-6. However, in the American diet, the ratio tends to be as high as 16 to 1 with the 16 being omega-6. Omega-3 is anti-inflammatory, while omega-6 is inflammatory. Increase your omega-3 by consuming more fatty fish, such as salmon and mackerel, eating more walnuts and flaxseed.

  • Switching from traditional eggs to free-range or pastured eggs and grass fed beef can help improve the omega-3 profile and lower your cholesterol levels.
  • Increasing your physical activity will raise your good, LDL, cholesterol levels. Getting 30 minutes of exercise five times a week can make a difference, even if it’s broken down to short intervals several times a day.
  • If you smoke, stop smoking. It will make a big difference in your lung function and circulation within a few months. If you drink alcohol, drink in moderation. That means one drink for women and two for men each day.
  • Lose weight. If you change your diet and increase exercise, you’re on your way to making this important change.

For more information, contact us today at UpFit Training Academy


Do Vegetarians Lose Weight Easier Than Others?

Do Vegetarians Lose Weight Easier Than Others?

We don’t dictate what type of healthy diet people should eat at UpFit Training Academy in New York, NY. What we do is help our clients create a healthy diet for their personal taste and needs. One question often asked is whether people should become vegetarians. People often ask this because they want to lose weight faster and believe vegetarians lose weight easier. No matter what your preference for food or special needs, you can lose weight with healthy eating, no matter what you choose. To address the question, let’s first look at what a vegetarian is and is not.

A vegetarian isn’t a vegan.

Vegans have far more dietary restrictions than vegetarians. They don’t eat any animal products, including diary or eggs. The diet of a vegetarian is primarily plant based, so most of their protein comes from dishes like beans and rice. Vegetarians, unlike vegans, often include animal products in their meals, such as milk, milk products and eggs. They simply eliminate animal flesh from their diet. It’s easier to get all the necessary nutrients that way.

It’s not all salads and veggies with dip for vegetarians.

If you’re vegetarian and eat four or five candy bars a day or munch on donuts, chips and soft drinks, you’ll not lose weight. While most healthy vegetarian foods are low calorie, there’s still unhealthy vegetarian junk food that packs on the pounds. There’s even a new section specifically labeled vegetarian snacks that can pack on the pounds. They even have highly processed fake meat that are often more unhealthy than the real processed meat. The impossible burger has a much higher sodium content than real burgers.

Weight loss isn’t about a label, but how healthy your choices are.

No matter what type of food choices you make, such as omnivorian, vegetarian, vegan or pescatarian, weight loss occurs based on what you consume in that category. Sugar comes from plants and consuming a lot of it certainly won’t help you shed those extra pounds. While studies show vegans and vegetarians tend to be thinner, it’s all about the type of food you eat within that category. You need a diet that’s designed for healthier eating.

  • A well-balanced diet, no matter what it is, vegetarian, omnivorian, etc., all have health benefits. It increases the potential for weight loss, reduces inflammation, blood pressure, balances blood sugar and blood cholesterol.
  • Nuts are a good source of healthy fat and protein, but if you eat tons of sugar coated nuts every day, you simply won’t shed those extra pounds, since it’s a high calorie option. Cut out the sugar and use nuts sparingly, in salads or eat a handful, not a pound, as a snack.
  • One benefit vegetarians tend to have is that most vegetables are loaded with fiber. Fiber fills you up and keeps you full longer. Foods with healthy fat, like avocados, and those with protein, like beans, also do the same, so you eat less.
  • We can help you with a diet designed for your needs. It’s one that provides food you enjoy that’s also nutritious. It will keep you feeling full longer, but will help you lose weight.

For more information, contact us today at UpFit Training Academy