Health And Fitness Mistakes

Whether you are health and fitness veteran just as well the novice, we’ ve all done some silly things in our lives, at one time or another. You may be fitter and healthier than most people around you. You probably go to the gym on the regular.

You eat well, no junk food or Sugar. And yet, we all have a few skeletons in the closet, some we are conscious of, others may be not. In this article I share five common mistakes that when corrected, can vastly improve your chances to further achieve your health and Fitness goals.

5 Stupid Mistakes we all make

1. You Don’t get enough Sleep

• Falling asleep can be difficult for a lot of people. If you are one of theses individuals, then you will have to try a few strategies to overcome this problem. Try not to eat 3 hours before you go to sleep, it helps eliminate sleeplessness due to indigestion, avoid caffeinated drinks throughout your day. Try to look at sleep like it is a job, make a scheduled bedtime and stick to it. Your body will benefit from a consistent sleeping and waking routine. This will speed up your metabolism and turbo-charge your weight loss.

In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep. Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up. A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.

2. You Don’t stay Hydrated

• Dehydration occurs when your body loses too much water. It can slow down your metabolism and in turn sabotage your weight loss goals. Symptoms include: death in extreme cases, but mostly fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases.

Before we drink any water, most of us will wait until thirsty. unfortunately at that point the body has reached a dangerous state and screaming for liquids. The optimal thing to do is drink water regularly. Make water part of your daily routine, to avoid dehydration, rehydrate your body throughout the day. Have a water bottle at your desk and train yourself to sip on it often, perhaps you can drink a full glass of water with each meal of the day.

3. Your Workout is on cruise Control

• Subconsciously, you have reached a comfort zone, a place where the routine is exactly that a “Routine”. You are using the same Exercises, Same machines, same duration, same intensity or lack there of, same pace. You have reached a plateau.  This usually occurs when your body adapts to your routine and weight loss stops. It can be discouraging but also avoidable.

Because of the same old approach each and every time, results have long stagnated. Challenge your body, keep your muscles confused Change a few things about your workout, it can be your pace, your intensity or the exercises. There are many ways to instantly increase the effectiveness of your exercise routine.

Totally switch machines or free weight exercises, remember that for every body part you have, there are several different exercises that can work. Do something totally new, if you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.

4. You live on Take Out

• Research suggests that most people eat out an average of once a day. Regardless of what you order out at the restaurant, chances are that it contains more fat and calories than if you had cooked the meal at home.  Restaurants are there to make money and to do that they must make your good taste good, and that usually means a load of Sugar, Salt, preservertives and a host of other additives to lure your taste buds. This causes you to eat way more calories than you actually need.  

Convenience makes people eat out, however with a little organization we can all learn to make our own meals and it takes less time than you thought it would. Sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.

Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.

5. Stress controlling your life

• Unfortunately our fast paced life can make us oblivious to the fact that stress levels are making us fat. You need to know that stress basically causes weight gain. It releases the hormone Cortisol. This hormone causes us to eat emotionally, makes us crave food, and causes food to be stored as fat. The cycle of food and weight gain then becomes perpetual.

A very good way for you to deal with stress is to actually take a paper and write down, issues on your mind, a list of all the bothersome things in your life. Secondly, organize a to-do list as well as strategies that can help resolve these issues of concern. You will soon find that instead on dwelling on your stress, your mind will be busy on the resolution side of things. Getting the stress off of your mind is where you want to be because it puts your body into problem resolution mode.
Are you ready to break the plateau as you take your routine to the next level?

Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?

It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.

It’s so simple. Call me (416) 668-9993 or email today stevenolema@gmail.com to get started on a program that will improve your health and well being, and will get you amazing results.

Gourmet Open-Faced Salmon Sandwich

Healthy Food

Open-faced sandwiches are great for cutting out extra calories while trying to lose weight. This recipe calls for sprouted grain bread, which is flourless bread that is densely packed with nutrients. Store your sprouted grain bread in the freezer, since it is made without preservatives or chemicals to promote shelf life. Yield: 2 servings

Here are what you need:

• 1 sprouted grain bun
• 2 Tablespoons hummus
• 1/2 cup arugula
• Half of an avocado, peeled, pitted and sliced
• 6 oz smoked salmon
• 2 thin slices of onion
• 4 slices of heirloom tomato
• Salt and pepper to taste

1.  Spread each piece of the bun with 1 Tablespoon of hummus. Top each with half the arugula, avocado, salmon, onions, and tomato.

2.  Season with freshly ground sea salt and pepper.

Nutritional Analysis: One serving equals: 267 calories, 9g fat, 25g carbohydrate, 6g fiber, and 22g protein.

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