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Favorite Cheat Meal

Favorite Cheat Meal

Planning one meal that doesn’t fit the parameters of healthy eating is a cheat meal. It works by keeping your body burning more calories and controlling your desire to eat certain foods. Cheat meals have limitations. It doesn’t mean you can wipe out the entire dessert bar in one sitting. It does mean you can eat your favorite food, but you must keep portion size in mind.

If your favorite cheat meal is a burger and fries, go for it.

As long as you don’t eat that meal as a regular diet and only once every month or so, you’ll still make progress in getting healthier and losing weight. It will slow your progress, but it also may keep you on track for healthy eating by allowing you to give in to your desires in a planned manner. Avoid cheat meals more than one day a week. As you eat healthier for longer, you may find you no longer crave the food.

What’s your favorite meal?

Cheat meals are just that, cheating on a healthy eating program. No one type of cheat food is better than another. If pancakes with strawberry syrup and whipped cream are your favorites, eat them. The same is true of lasagna, pizza, or fried chicken. You’re not eating it every day if it’s a cheat food, but limiting it to once in a while. If the portion size is two slices of pizza, don’t eat the whole pie.

Plan cheat meals around special occasions.

If you know you’ll be at a family gathering with delicious food on a forbidden list, make that day your day to eat a cheat meal. When you plan it, you don’t feel guilty or start the myth of good food or bad food. There’s just food that is healthier than other types of food. Make sure you enjoy every morsel and savor it. If you’re eating a cheat meal you don’t have to eat it fast because you feel guilty. It’s all part of the program.

  • After eating healthy for a while, you’ll be surprised to find that many of the foods you used to love are no longer satisfying. Your body often reacts negatively. While it did that before healthy eating, you didn’t notice the difference because you always felt that way.
  • Some studies show that cheat meals can boost your calorie-burning fires. That increase in calories burned is about 10% and can last up to 24 hours.
  • You don’t have to use your favorite food as a cheat meal when you find ways to make it healthier.
  • You don’t always have to use cheat meals in your dietary program. If you find you love a healthy diet and don’t miss any specific food, just stick with the healthy diet.

For more information, contact us today at UpFit Training Academy


Are You Ready To Change Your Life?

Are You Ready To Change Your Life?

No matter who you are, whether you live in New York, NY, or elsewhere, you can change your life. Getting fit and feeling good changes so many aspects of your life. It can make you more sociable, improve your productivity, and make you more confident. If you failed before, forget it. That’s in the past. It’s time to renew your vow to get healthier. Start working out and eat nutritious meals. You’ll be amazed at how much change it will make to all aspects of your life.

Exercise and a healthy diet improve your physical health.

Getting fit can help you live longer and make those extra years more productive. It can extend your life by reducing the potential for many serious conditions. A healthy diet provides the nutrition necessary without excess calories. It eliminates food with added sugar that can cause your physical health to decline. After a few weeks of changing your diet and exercising regularly, you’ll feel better, have more energy, and even look better.

You’ll look better if you make the changes to eat healthy and exercise regularly.

Exercise increases the length of telomeres. Those protect the chromosomes and prevent them from damage. They prevent unraveling much like aglets do on shoelaces. Cell damage causes aging. Exercise boosts circulation, and a healthy diet provides the building blocks to keep you looking younger. One research study found that people aged 40 to 84 who exercised had more skin elasticity and suppleness than many people who were in their 20s and 30s, based on a biopsy and examination. Your body will be more attractive, too. Getting fit puts pep in your step, so you even walk younger.

Exercising can change your outlook on life.

Exercising can lift your spirits. Many therapists use exercise as an adjuvant treatment for both depression and anxiety. You’ll burn off the hormones of stress when you workout, leaving you feeling great. A healthy diet excludes products with added sugar. Eating sugar can cause your energy level to rise quickly and drop just as sharply, leaving you grumpy and exhausted.

  • You can become the person you always wanted to be. It just takes making the first step. Whether you focus on a healthy diet, exercise, or both, only you can take the first step.
  • Exercising regularly can improve your posture. Poor posture makes you look old. It causes you to tire quickly because it takes extra effort when your body isn’t aligned properly. You look defeated and you’ll feel that way, too.
  • If you have a slow metabolism, you can boost it by exercising. The more muscle tissue you have, the more calories you burn 24/7. It takes more calories to maintain muscle tissue than fat tissue. Exercise builds muscle tissue.
  • Our personal trainers at UpFit Academy can help you reach your goals. We provide personalized programs for each individual, motivation, and accountability.

For more information, contact us today at UpFit Training Academy


Sneaky Ways To Lose Weight

Sneaky Ways To Lose Weight

If you want to lose weight, the most obvious way is to follow a healthy diet, but there are simple changes and sneaky ways to shed those extra pounds, too. Most people in New York, NY, look for tips and tricks to make weight loss easier. That doesn’t mean they give up the idea of diet and exercise. It simply means they want to boost the effects of both. Something as simple as drinking a glass of water a half hour before a meal can cut your appetite so you won’t eat as much.

Save the planet and walk a little further.

If you drive to a store, instead of circling the lot looking for the closest parking spot, park at the first spot you see and walk the rest of the way. You’ll be burning calories instead of burning gas trying to find a closer spot. It’s hard to do in extreme weather, but well worth it since you burn even more calories. You can boost that burning by walking faster or even sprinting to the store.

Enjoy the meal and the conversation.

Eat slowly and mindfully, savoring every bite. Chew each bite until it’s liquid in your mouth, enjoying the taste and texture with each bite. Eat slowly to give your stomach a chance to signal to the brain that it’s full. If you’re eating in a restaurant, don’t order dessert until after the meal. You might find you are too full to eat it. Enjoy conversation at the table. That slows the act of eating, too.

Use smaller plates, share meals, and order an appetizer or take half the meal home.

Use smaller plates at home to create an optical illusion that your serving is larger. If you’re at a buffet, don’t overfill your plate. You can always return for more. A thin friend uses the food-touching technique. She stops putting food on her plate when the food touches, so she never mounds any one item too high. I’ve seen her return for seconds of food she loves, but it’s not often. Many restaurants serve large portions that add extra calories. Use the appetizer as a main course, share a meal, or cut the portion in half and ask for a doggie bag. Save the second half for dinner the next day.

  • Start weekly meal planning. Plan meals one day, shop the next, and cook everything on your day off, packing it in portion-size containers. During the workweek, you can heat and serve in minutes. Don’t forget to include snacks.
  • Get a good night’s rest. If you lack sleep, your body produces more ghrelin—the hunger hormone, and less leptin—the satiety hormone. Lack of sleep also can make your workout less productive, so you burn fewer calories.
  • Start with a heaping salad and extra vegetables, then add higher-calorie items. It also fills you with lower-calorie food, so you eat fewer calories.
  • Make family time active time. Have a hula hoop contest with the kids or jump rope. Both are excellent ways for you and your children to get extra exercise and burn more calories.

For more information, contact us today at UpFit Training Academy


Best Exercises For Athletic Men And Women

Best Exercises For Athletic Men And Women

Many athletic men and women look for more challenges. They’ve conquered many of the exercises people traditionally do in the gym and either have to push the number of repetitions or opt for more weight in a strength-building regimen. Many look to the tried-and-true bodyweight workouts and modify them, creating difficult variations, if not almost impossible ones to do. It’s all about the challenge, the rush of adrenaline, and pushing yourself to the limit.

You’ll immediately identify any core weakness with the bird dog plank on a stability ball.

Lower onto a large stability ball, putting your weight on your toes and forearms. Move to bird dog position, leaving one forearm perpendicular to your body, while lifting the opposite arm and pointing straight ahead. As you do that, raise the opposite leg. Hold the position for a few seconds and switch the arm and leg raised. You’ll recognize any muscles that need attention.

Try all the modifications of a push-up.

If you’re already athletic, you probably already can do traditional push-ups, but have you tried the Aztec push-up where you touch your toes in the air on the upward movement? To do an Aztec push-up, you have to conquer other variations first. A clapping push-up is one of those. Start in push-up position, drop your body down, then rise with explosive force, lifting your hands off the ground and clapping. Once you’ve mastered the explosive movement to clap your hands, take it one step further and lift your feet off the ground simultaneously. Other preparation push-ups are the X push-up, explosive mountain pose, and the knee tap push-up.

See if you have what it takes to do a plank row chest press.

Start by squatting down, bending one leg at the knee, and putting your weight on that foot and the upper arm lying on the bench. Bend your arm with the forearm perpendicular to the bench. In your free outside hand, hold a weight. As you do a one-arm chest press, lift the opposite—interior–leg off the ground and point it directly out. Do this several times, switch sides, and press with the opposite arm.

  • Burpees can tax anyone’s energy. Newer variations like the burpee box jump can test your athleticism while improving your explosive speed and strength. You can also do one-legged burpees or weighted burpees.
  • Everyone can run, so why is this run so challenging? You’re trying to run at top speed and intensity for a mile. Track your time and try to make the run faster each run or set a goal for a specific number of minutes.
  • A walking lunge isn’t that difficult unless you add weights. Wear a weighted vest as you do a walking lunge on a quarter-mile track. Do you want to make it more difficult? Hold dumbbells in your hands.
  • Our trainers can help you build a tough workout that will challenge you every time you come to the gym. You pick the goal and our trainers will help you reach it with exercises to progress you toward the impossible workout.

For more information, contact us today at UpFit Training Academy


Should I Say Goodbye To Fast Food Forever?

Should I Say Goodbye To Fast Food Forever?

If you’ve recently stopped for burgers and fries at a fast food joint, you’ve probably noticed that what used to be considered fast and cheap, is no longer that way. One reason people chose fast food was for the price. You could eat an entire lunch from the dollar menu in the past. That’s no longer true. Fast food is now just convenient and most of the time not very fast. With a little planning, you can say goodbye to fast food, or make smarter choices when eating there.

It’s hard to say no to fast food because it’s addictive.

If you have burgers and fries daily, you might miss them because they’ve become a habit. You’ll also find your body craving that taste. It’s more than just habit that makes them so palatable. It’s the fat, sugar, and salt that make them so addictive. Sugar and fat affect the pleasure center of the brain and release opioids and dopamine much like addictive drugs. That makes giving up fast food even more difficult. Try switching to healthier options or carrying a healthy lunch for a change.

Choose more carefully from the menu.

Choose healthier options from the menu instead of burgers, shakes, and fries. Most places offer grilled chicken salad as an option. If you choose a Subway sandwich, opt for extra veggies and choose turkey, rotisserie chicken, or a plain veggie sandwich. Most people think the wrap is healthier, but it’s not. It’s not even lower in calories. A six-inch Turkey breast signature sandwich contains fewer calories than a turkey breast signature wrap. What’s the reason? All wraps contain double meat which increases the calorie count.

If you plan, you can have more nutrition-packed meals at a lower price.

You don’t have to rely on fast food as your primary source of nutrition. You can create your meals and save time and money. When you meal plan properly, you’ll use many items for several meals. If you baked or boiled a chicken, you’ll have it for a main meal, sandwich, chicken salad, or add chicken to a salad. Extra rice, protein sources, and veggies can become a Buddha bowl for lunch. Meal prep lets you cook on the weekend when you have time and have meals ready quickly during the week. Several days’ worth of healthy food is often the same price as one lunch at a fast food place.

  • Try an experiment. Eat healthy food you fixed yourself for two or three weeks and then eat a meal at a fast food restaurant. You’ll probably notice you feel more sluggish after eating the fast food. Focus on how you feel after eating certain foods. It helps you eat healthier.
  • Using that same experiment with fast food and homemade healthier options, check out how fast food tastes after a few weeks. You’ll probably notice that the healthier food tastes more delicious and you won’t be as thirsty after you eat it.
  • You have more quality control when you cook your food. You know whether you sneezed on it, washed your hands, or accidentally dropped it on the floor.
  • Snacks are important and can keep you going. Instead of opting for packaged snacks, choose fresh fruit or veggies and dip. A quick money-saving option is homemade, not the packaged type, microwave popcorn.

For more information, contact us today at UpFit Training Academy


Low-Carb Breakfasts Are A Good Way To Go

Low-Carb Breakfasts Are A Good Way To Go

If you’re grabbing a donut or bagel on the go or choose cereal as your main breakfast, you might be facing issues you could avoid by eating low-carb breakfasts. There are several reasons to cut the carbs. More recent studies have shown these benefits range from improving weight loss efforts to boosting endurance when you exercise. You’ll feel more energized and less hungry if you switch out that bagel for an egg-stuffed potato or grab a ham and egg muffin instead of a donut.

You’ll get a metabolism boost with a low-carb breakfast.

Harvard Medical School conducted a study in 2018 that found people who consumed low-carb meals burned more calories than those who didn’t. The participants that ate these types of meals torched an extra 209 calories each day. While the study focused on eating all meals low carb, you don’t have to. Start your day with a low-carb breakfast can set the pace for the day. According to the study’s conclusion, just cutting back on carbs can boost metabolism.

Eating foods lower in carbohydrates can keep you full longer and curb hunger.

If you eat fewer carbs, you’ll have a better balance of leptin and ghrelin. Ghrelin is the hunger hormone and leptin is its counterpart that makes you feel full. Eating fewer carbs reduces the ghrelin the body makes. A breakfast rich in protein not only makes you feel full, but it also keeps you feeling that way longer so you may not need a mid-morning snack and won’t overeat at lunch. A study conducted at Tulane University School of Public Health in 2016 showed that eating food low in carbs kept people feeling fuller longer than their counterparts who ate a low-fat, high-carb diet.

Your endurance will be enhanced when you choose low-carb foods.

Many studies focus on the best foods for athletes. One study in the Journal of Human Kinetics in 2017 tested athletic endurance based on diet. A high-fat, low-carb diet improved the performance of athletes compared to those who ate a high-carb, low-fat diet. It causes the muscles to burn fat more efficiently and store more energy in their muscles. It was especially recommended for runners and other endurance-style athletes.

  • You’ll help burn belly fat and keep it at bay if you cut the carbs. The fewer carbs you eat, the less likely you’ll be to gain visceral fat that accumulates around your belly and waist. It’s a deep fat that crowds the organs and is the most dangerous type of fat.
  • While some low-carb breakfasts take preparation time, some are quick. Plain full-fat Greek yogurt, nuts, and a few berries, sliced apricots, or apples for sweetness can be a good alternative.
  • If you’ve ever crashed and burned from a high-carb breakfast of sweetened cereal or donuts and had to eat to stop the shakes, you’ll appreciate eating a low-carb breakfast that can help manage blood sugar levels.
  • You might be surprised to find that eating fewer carbs can improve your blood pressure. It also improves cholesterol levels. Many studies show that sugar—the ultimate carb—can increase blood pressure more than salt does.

For more information, contact us today at UpFit Training Academy


Survive The Holidays Without Gaining 10 Pounds

Survive The Holidays Without Gaining 10 Pounds

If you’re like me, you love spending the holidays in New York, NY. The town is alive with holiday decorations everywhere and the smell of delicious food coming from every doorway. It’s easy to pack on the weight during the holiday times, but it’s not necessary if you take a few precautions. You can enjoy the holidays and all they have to offer without gaining those extra pounds. You just have to make a few small changes and be more aware of what you eat.

Stick with a schedule.

You need adequate sleep and don’t forget to exercise. Both can help you maintain your holiday spirit and keep extra weight at bay. Exercise helps eliminate stress hormones and slow the potential for stress eating. It also burns tons of calories. It may be hard to maintain your sleep schedule with all the extra work holidays require and parties to attend. Make it a top priority. Lack of sleep increases the hunger hormone ghrelin and diminishes the one that makes you feel full leptin. When you have adequate sleep, you’ll be less prone to overeating.

Share your treats.

New York is a melting pot of ethnicity and the food at the holiday times proves it. It’s difficult to choose from babka, Bûche de Noël, melomakarona, kieflies, or other ethnic sweet treats, let alone the other high-calorie holiday foods. If you have several friends who don’t want to overindulge, each person can order a treat and share by cutting them into bite-size pieces. Everyone gets a taste test without overindulging.

Slow down and prioritize.

That’s good advice for everyone, whether you’re fighting the battle of the bulge or not! You can prioritize tasks to help prevent stress and prioritize the food you put on your plate. Start by filling your plate with a large salad. Take smaller amounts of higher-calorie food and save them for last. Eat slowly, chewing each bite until it’s liquid in your mouth. That slow pace gives your stomach time to signal to the brain that it’s full. Savor every bite, noting the texture and taste. It’s called mindful eating and can help reduce the amount you eat at every meal.

  • Don’t deny yourself a treat that you only get once a year. Just don’t do it often. Keep portion size in mind and enjoy every bite. You don’t have to feel deprived. Stop eating when you’re full.
  • Take a walk after dinner with the family. It could start a new tradition. Walking helps digestion. Make it a brisk walk to burn a few extra calories. You might be surprised how many people love doing it.
  • Drink a big glass of cold water about twenty minutes before mealtime. Studies show people eat less when they do. The water fills them without adding extra calories. If it’s cold, it burns a few calories.
  • Don’t skip any meals on the day of your celebration, especially if there are high calorie treats for grazing. Eat something light and healthy before you leave the house so you’re not ravenous when you arrive.

For more information, contact us today at UpFit Training Academy


Teenage Mental Health And The Role Of Fitness

Teenage Mental Health And The Role Of Fitness

People are becoming more aware of the need to focus on teenage mental health. While many factors affect the complex issue of mental health, fitness is one of those that can be dealt with more easily. Technology has created a generation where sitting with a screen in front of your face is considered having a social life. It’s created more stress on teenagers at a time when physical activity has decreased. Physical activity burns off the hormones of stress and makes people feel less depressed and anxious.

There’s a mind-body connection.

Besides burning stress hormones, exercise helps improve the gut microbiome. The microbiome includes the trillions of microbes, both beneficial and harmful, that are part of the digestive system. Some beneficial microbes affect mood. There is a microbiota-gut-brain axis that affects mood and thinking patterns. Exercise can increase the microbes that help prevent depression, anxiety, substance abuse, and eating disorders.

Building strength and endurance builds confidence.

When teens work out and build strength, it improves their posture. Improved posture can build self-esteem. When people, teens or otherwise, have good posture, it makes them look more confident, so people treat them differently. They treat them as though they are more confident. Teens learn what they live. It’s a self-fulfilling prophecy and they become more confident. Improved confidence can help eliminate anxiety and depression.

Studies show that exercise can help reduce depression and anxiety.

Many studies have shown that exercise can help reduce anxiety and depression. It’s so well-known it’s used as an adjunctive therapy for depression and anxiety. It is as effective as many of the drugs used and the only side effects are beneficial ones. It makes sense to include it as a preventative, as well. Including physical activity in the lives of every teen could help prevent undetected mental health issues and treat existing, detected ones.

  • Physical activity as part of every teen’s life can improve both mental and physical health. Striving toward fitness goals can help teens to develop the mental strength to reach other goals.
  • Both physical activity and diet are vital to maintaining teen mental health. They determine the physical health and affect the microbiome that directly affects the brain.
  • Adequate sleep aids in determining a teen’s mental health. Exercise improves the quality of sleep and makes it easier for teens to fall asleep. The better quality of sleep a teen achieves, the better the mental health.
  • There’s a direct link between the rise in obesity and the rise in teen mental health issues. Changes in dietary habits and decreases in physical activity have added to the obesity epidemic.

For more information, contact us today at UpFit Training Academy


Importance Of Staying Hydrated

Importance Of Staying Hydrated

Staying hydrated seems like it’s too simple to be important. Drinking a glass or bottle of water when you’re thirsty is all you need to do. It’s simple, but like breathing, vital to your existence. There’s not one amount of water necessary per day, even though 8 cups is generally accepted. The amount of water you should drink varies. It’s based on activity level, surrounding weather, your metabolism, and size. Your overall health, alcohol consumption, and age play a factor, too. The extremes of age, the very young and old have less bodily fluid, so losing a small amount can cause dehydration.

Water plays a role in many functions.

Water is necessary for every system in your body to function properly. It helps prevent a build-up of bacteria in the bladder by flushing it out regularly. It plays a role in digestion, carries nutrients and oxygen to the cells, and cushions the joints. Water aids in keeping your body temperature normal and maintaining electrolyte balance. It helps keep blood pressure normal, while also preventing constipation.

Dehydration can make you tired.

If you reach for a cup of coffee when you get tired, try a glass of water instead. Coffee acts as a diuretic, so you may end up with sum zero benefits. While water can help eliminate fluid build-up and water weight caused by too much sodium, it does not act as a diuretic as coffee does. Even though coffee still provides some hydration, water does it better and doesn’t cause headaches or a racing heart. The next time you’re tired, drink a glass of water. You’ll feel more energized almost immediately.

It’s not just water that helps keep you hydrated.

You do get fluid from food. If you’re thirsty, watermelon probably sounds pretty inviting. It’s because of the juice. Sometimes, the body doesn’t differentiate properly and mistakes thirst for hunger. It can cause you to eat more to satisfy the urge. The next time you think you’re hungry and nothing sounds satisfying, have a glass of water. You’ll be surprised at how your hunger might fade. You’ll be surprised at how your hunger might fade.

  • Dehydration can cause delusion, particularly in older people. It’s often mistaken for dementia. Many seniors become dehydrated because they don’t recognize their thirst or fail to drink water to avoid constant bathroom trips.
  • Sipping on water throughout your workout can help boost the session’s productivity. It increases your energy by keeping you hydrated. Unless you’re doing a long, intense workout, you don’t need a sports drink to replace electrolytes.
  • Your brain and lungs are approximately 73% water. It’s no wonder you get a headache when you’re dehydrated. If your joints ache, drink a glass or two of water. It often helps, since it lubricates the joints.
  • Drinking more water can give you a youthful appearance. It can give you more pep and help prevent the skin from drying and looking less plump. Adequate hydration helps prevent premature wrinkling, particularly around the eyes.

For more information, contact us today at UpFit Training Academy


Abs Are Mainly Made In The Kitchen

Abs Are Mainly Made In The Kitchen

There’s a reason we focus on personal training at Upfit Academy in New York, NY. It allows us to find the best way to help you accomplish your goals. If you’re working toward six-pack abs or just a flat stomach, working out alone may not be enough. Great abs start in the kitchen. No matter how strong your abdominal muscles are, or how much they ripple, if they’re covered in a layer of fat nobody can see them and your tummy will still look puffy.

Focus on food that builds muscle and burns fat.

Getting rid of that layer or two of fat is paramount when you want a beach body everyone will admire. No matter how many planks or suspended sit-ups you do, fat can hide your progress. If your body is shrouded in layers of fat, you may be strong and have rippling muscles, but the rest of the world will just see fat. Fiber can reduce a round belly. Slow digestion can spoil your appearance. You can avoid the bloating appearance it causes by slowly increasing the fiber in your diet. Fiber also helps you lose weight by making you feel fuller and longer.

You need healthy fat.

Healthy fat helps burn fat. It sounds counterintuitive, but consuming the right type of fat can help you lose weight and get that shredded appearance. Healthy fat includes olive oil, avocado oil, and coconut oil. Unhealthy fat that packs on the pounds are trans fats. Instead of eating fried food, use olive oil on a salad to help you lose weight.

Increasing the protein in your diet can increase fat burning and reduce your appetite.

Consuming meals high in quality protein can help lower the potential for excess body fat. A high protein diet also provides the materials to both build new muscle tissue and preserve already existing muscle tissue as you lose weight or convert fat tissue to muscle tissue. A diet higher in protein is linked to less belly fat which can hide all your efforts in the gym.

  • Even though building great abs starts in the kitchen, you still have to go to the gym to get results. Vary your workout and include more core exercises. Most are compound exercises that also burn more calories.
  • Don’t forget to include herbs and spices in your diet. Ginger, black pepper, red pepper, cinnamon, and mustard seed can help. Cinnamon is proven to reduce insulin resistance, which is responsible for the accumulation of belly fat.
  • If you’re eating highly processed food, fried food, or food with added sugar, you won’t get the results you want. All of these cause inflammation and can lead to increased belly fat that hides your toned abs.
  • Instead of cardio, use strength building to get rid of fat and show off your abs. When you do cardio, it burns tons of calories, but they come from both muscle and fat tissue. Strength training burns fat.

For more information, contact us today at UpFit Training Academy