Fitness Motivation To Stay On Track

Whether you haven’t worked out in years or are just getting back in the swing of exercising after a vacation, fitness can sometimes be challenging to stay on track with — especially when you haven’t exercised in a while. With hectic schedules, it can be very easy to miss a day at the gym or your favorite pilates class. What can be even more frustrating is having friends that never miss a workout and are always raving about them. The good news is that everyone can become just as motivated as your friend who can’t seem to stop smiling about being fit. Here are some tips that will get you smiling before and after your workouts.

  • Rise and shine! Wake up earlier in the morning. Get your workout gear out the night before and wake-up 30 minutes earlier in the morning to get your workout in. When the alarm goes off, turn a lamp on so that you’ll wake-up faster. People who workout first thing in the morning are much more likely to stick with their fitness routine than those who choose to workout after work or school. When you exercise first thing in the morning, you don’t have to worry about an unexpected event getting in the way of your workout in the evening.

    source: sugargospice.com
  • Find your niche. Maybe you didn’t enjoy Crossfit or your last spin class, but that does not mean that you are going to dislike every form of fitness you try. Fitness is for you, you just need to find a style of exercise that works for you. Continue to try different forms of exercise until you find something you really enjoy. It’s even better if you can find multiple style of exercises you enjoy. This can help you to beat exercise boredom!
  • Workout with a personal trainer. If you are a newcomer to fitness or just need a little more motivation to stick with your workouts, enlist the help of a personal trainer. A personal trainer can help you to set goals and develop a plan to help make your fitness goals a reality. If you think you cannot afford a personal trainer, it may be helpful to have just a few sessions with a trainer. They can help to guide you in the right direction, motivate you and hold you accountable. Trainers provide great positive reinforcement and they are there when you need them.
  • Make exercise convenient for you. Your workouts do not have to occur at the gym. If you don’t have time to drive to the gym or your don’t live close to a gym, hold your workouts in a setting that works for you. Enjoy yoga in the comforts of your living room or pop in a cardio DVD to get your heart rate up. Take a walk at the local park or jog around your neighborhood. Fitness is very flexible and can work in many different settings. If you are really short on time, take a 30 minute walk on your lunch break and do some stretching at your desk.
  • Pay for fitness. While fitness does not have to cost you a thing, paying for your fitness can sometimes make you more accountable for actually sticking with your exercise program. If you invest money in your workout routine, you are likely to work a lot harder to get your money’s worth. Join a gym or splurge on a package of barre or kickboxing classes. You could also bribe yourself to workout with a new pair of sneakers or a fitness tracker.
  • Share your fitness with your friends and family. For some, the feel-good effects of working out are enough to move them from one day of exercise to the next. Others, may need a little something more tangible to motivate them. If you are a numbers and statistics person, fitness apps and trackers may be for you. Technology helps you to challenge your friends, family and even yourself. Many fitness apps have technology that allow you to post your accomplishments to social media. If you just ran 5 miles and are proud, feel free to post it to your Facebook wall.
  • Never over-do-it. Overuse injuries are one of the most common types of injuries that occur as the result of working out. Too much too quickly can lead to aches and pains. These aches and pains may cause you to not want to workout anymore. It is important to remember that mild soreness is typical, especially when you just start working out. However, doing too much too soon can lead to injuries that can sideline you. Take things slow and enjoy your fitness journey. You can’t achieve your fitness goals if you are busy nursing an injury.

Fitness can be a challenge at first. Committing to a new workout routine is not always easy. The key to becoming an exercise addict is to love what you do and remember that your body is going to love you for it.

Foods That Shred: Fat-Burning Foods

If you are looking to lose weight the healthy way, there are a number of good-for-you foods that can help to boost your weight loss and provide you with proper nutrition. When it comes to weight loss, it is important to remember that you need to eat in order to boost your metabolism and give your body vital minerals and nutrients. Give these fat-blasting foods a try; they may help boost your weight loss goals.

  1. cucumber-fat-burningCucumbers. Cucumbers are full of water. Made with more than 90 percent water, cucumbers are a great way to reduce bloating. The crunchy snack can also be enjoyed regularly as it contains next to no calories.
  2. Salmon. Salmon is a protein-rich food with the power to fill you up until your next meal. Salmon is also packed full of omega-3’s that are known to help boost metabolism.
  3. Hazelnuts. These smoky nuts are packed full of monounsaturated fats that can help to reduce your belly fat. Hazelnuts are also full of folate, potassium and fiber.
  4. Strawberries. Research indicates that snacking on berries can help to reduce the number of sweets you consume. On average, those who consume berries tend to eat an average of 134 fewer calories at their next meal. Strawberries are a great substitute for candies, cakes and cookies.
  5. Eggs. Two eggs contain nearly a quarter of the satiating protein that you should be consuming in a day. Research shows that eating eggs for breakfast can lead to less overeating all day long.
  6. Dairy Products. Items such as fat-free or low-fat milk, cheese and yogurt help to build strong bones as well as jumpstart weight loss.
  7. Lean meats. Lean meats, such as turkey, help to build muscle and can also help to improve your immune system.
  8. Enova Oil (soy and canola oil). These oils help to promote fullness and are not stored easily as fats. When you are feeling full, you are less likely to overeat at your next meal or snack too much between meals.Grapefruit-fat-burning
  9. Grapefruit. This fruit helps to lower insulin, regular blood sugar as well as metabolism. To make the most of these benefits be sure to eat the fleshy, white membranes of the grapefruit.
  10. Green Tea. Green tea is known to help boost your metabolism and fire-up fat burning. Be sure to enjoy a glass of green tea each morning.
  11. Chili Peppers. These spicy peppers help to boost your metabolism, making it easier for you to lose weight.

If you are looking for fat-burning power on-the-go, consider giving BSN-IsoBurn: Fat Burning Protein Powder Matrix a try. Add this product into your favorite smoothie for added fat-burning power on-the-run.

Summer Fitness: Stay In Shape and Enjoy Your Summer

Stay In Shape During the Summer -Nashua Nutrition

Summertime can be more relaxed and less structured than the rest of the year. With vacations, cookouts and plenty of ice cream everywhere you look, it can be much easier to lounge poolside and enjoy the sweet and unhealthy treats that summer has to offer.

Just because the living is easy during the summer time, doesn’t mean fitness has to take a summer vacation as well. Follow these tips to help make sure you don’t undo all of the hard work you’ve completed earlier in the year.

  1. Never make excuses for not working out, always make time. Schedule fitness into your day much like you would a doctor’s appointment, a job interview or a meeting a work. Put your “fitness” appointment on a calendar or in your phone. When the time comes, be sure to workout! With summer being so relaxed at times, it can be very easy to say you’ll workout tomorrow. Instead of working out tomorrow, workout this morning. Workout early in the day before it gets too hot and you have other plans. A morning workout can help you feel energized and ready to take on the day. Walk your dog, go for a run, swim laps or take an exercise class.
  2. Workout consistently. Working out consistently does not mean you have to complete the same exact workout each time you workout. Consistently workout simply means that you always put worth the effort and exercise becomes a regular habit. You can swim one day and run the next. You can workout at lunchtime one day and in the evening the next day. Do whatever fits your schedule, but always make time for exercise.
  3. Take advantage of all the fitness resources available to you. You can beat exercise boredom. If you have come bored of running the same 3 miles each and everyday use the Internet as a solution. YouTube, Twitter, Facebook, Google, Instagram and Pinterest are amazing resources to help make exercise fun. There are so many exercise accounts that everyone is bound to find something they enjoy. You might enjoy a 30 minute ab workout on YouTube one day and the next you might take a few short Pinterest workouts to help target your upper body. Social media is also a great way to challenge your friends to be active.
  4. Avoid Unhealthy Temptations. Summer is full of unhealthy temptations. If you are not careful, these indulgences may start to show. Eating healthy is key to staying in shape. However, it is okay to treat yourself from time to time. Keep in mind that everything is okay in moderation. Before you head to a cookout, enjoy a small, healthy snack at home. This way you will be feeling full and much less likely to eat as much at the cookout. Limit your alcohol intake and always carry a bottle of water with you. Hydration is so important during the summer. For some great, on-the-go summer snacks check out Quest Nutrition.
  5. Don’t forget to have fun with your fitness. One of the biggest reasons people quit their exercise programs is because they are bored and are not having any fun. Exercise does not have to be boring. It’s summertime! Take advantage of the outdoors and get creative with your workouts. Put on some music and dance, go for a run, go hiking, go swimming, walk the dog or sign up for an exercise class with friends. Do whatever it takes to beat exercise boredom. Summer is the one time of the year when virtually any type of exercise is possible. Take advantage of the outdoors before you are stuck on the treadmill during the winter again!

June’s 30 Day Squat Challenge

It’s almost June! If you feel like you are not ready for bikini season, then join us on our Squat Challenge. Beginning on June 1st, you will have a set number of squats you must do. The number of squats increases as the month progresses.

Remember it’s a challenge so it won’t be easy,  but will definitely be worth it! Save this on your phone or print it out, and get ready to get in shape. Exercise is only 25% of getting in shape. What you eat is important as well. Shop our products for snacks, meal replacements, etc.

Nashua Nutrition Infographic (5)

5 Strategies to Help Satisfy Your Hunger and Help You Lose Weight

For many individuals on a mission to lose weight, hunger pangs can quickly get in the way of shedding those unwanted pounds. As you cut back on calories, your body starts trying out for food. This can wreak havoc on any weight loss plan. Hunger is a big part of why we eat. In early times, hunger was an important survival method. In today’s world, hunger can easily mean forgetting about one’s goals to eat healthy and succumbing to the fast food and junk food industry that is all around us. While it may not always be possible to control the unhealthy foods that surround you, you can work on appetite-control strategies to help you lose weight.

  1. Drink Plenty of Water and Stay Clear of Liquid Calories! Did you know that thirst could be mistaken as hunger? Next time you think you are hungry, try drinking a big glass of water first. You may not even be hungry at all; mild dehydration can cause a sensation that is very similar to feeling hungry. When you do pour yourself a drink, avoid liquid calories. Juices and sodas may taste great, but they don’t fill you up. Additionally, their rapid digestion can lead to spikes in your insulin levels. If you need to add flavor to your water, flavor it with cucumbers, lemons or strawberries. Using real fruit for flavoring can help to jazz-up regular water without adding unwanted calories.
  2. Eat slowly. Eating is not a race; you will not win a prize if you finish your dinner first. When you swallow your food, there is a delay before you actually begin to feel full. This delay usually is about 10-30 minutes. The delay in satiation is one of the biggest reasons why we overeat. To help slow your eating habits down, chew each bite of food 10 times before moving on to the next bite. By eating slowly, you are allowing your mind to catch up to how your stomach is feeling. As an added bonus, you will actually be taking the time to savor your meal.
  3. Make time for food; even when you don’t think you are hungry. To help yourself feel full and avoid overeating, eat even when you are not hungry. When you overeat, you tend to feel full. However, your insulin levels spike and you begin to feel tired. Before you know it, you are hungry again. It’s a vicious cycle. To avoid hunger all together, eat when you are not hungry or just a little hungry. This way you’ll consume less and likely take the time to enjoy your meal (meaning, you’ll eat it more slowly). As an added bonus, you’ll have plenty of extra energy!natural quest bars - nashua nutrition
  4. Leave yourself a healthy snack by the door! The front door technique is a great way to say no to junk food. Unhealthy foods are much easier to enjoy outside of the home. To help avoid the temptation, fill-up on healthy and filling snacks before you head out the door. Try a healthy snack, such as kale chips or almonds. Leave a healthy snack near the door and enjoy it on the way out. Once you arrive at your next destination, you will be feeling full and much more likely to avoid temptation. For a healthy snack on-the-go, give Natural Quest Bars a try.
  5. Enjoy a small, yet flavorless snack between your meals. This may sound boring and possibly even hard to enjoy, but having a small snack between meals can really help to prevent you from overeating. Try a handful of unsalted nuts in between meals. It may not be the most thrilling snack, but it can help you to lose weight. Why? Having a small, flavorless snack between meals regulates your hunger hormone (ghrelin) by weakening the flavor-calorie association. Keep in mind your snack must be bland and you should only consume water [nothing else] for one hour before and one hour after your snack.

Weight loss can be a battle and sometimes feeling full is half the battle.

Shutdown, Slim Down: Weight, Sleep and Stress

source: nutriciouslife.org

Answer this question: when was the last time you got a good night’s sleep? Not sure? Would you be surprised to know that many Americans exist in a state of chronic sleep deprivation?

According to Dr. Priyanka Yadav, a sleep medicine specialist at Robert Wood Johnson University Hospital’s Comprehensive Sleep Disorders Center, “An estimated one-third of Americans are sleep-deprived in some way, which is an issue because a lot of important things happen as we sleep.”

Sleep deprivation may be small at first. You skip a REM cycle or two, or miss an hour of sleep here or there. Over time, the number of minutes and hours becomes more pronounced. And don’t even get us started on the quality of that sleep. We’ve all had those mornings where we wake up after a supposed seven or eight hours of sleep, but feel just as tired as we did when we went to bed!

We typically think of the consequences of sleep deprivation as being purely energy-related. That is, a bad case of head fog and relentless afternoon yawn sessions. It’s no secret to doctors and obesity researchers that the number of hours we sleep each night plays a powerful role in our ability to control food intake and maintaining a healthy weight.

Who makes good choices when they’re sleep deprived? No one. While you may not count yourself among the chronically sleep deprived (after all, you don’t look or feel like a member of the Walking Dead), even slight sleep deprivation can take a toll on your emotions – and your waistline. The less you sleep, the more you stress. The more you stress, the more you eat. It’s a vicious, loathsome cycle.

“When you’re sleep-deprived, the frontal cortex of the brain – which controls our ability to plan, problem-solve, and make decisions and naturally blunts the impulse to eat more fatty, carbohydrate-heavy, and caloric foods – is less active,” Dr. Yadav explains.

Think that lack of shuteye is a necessary evil in our go-go-go, 24/7 society? Think again. Too many of the hours we could spend sleeping are wasted on that extra

Netflix episode, or a few “harmless” minutes scrolling through Instagram before bed. If you commit to spending a full 8 hours in bed – without electronics – every night for a week, hopefully you will be well rested come morning.

Are you having trouble falling asleep at night? Try Bell Lifestyle: Sleep and Relax Tea or Bell Life: Sound Sleep. Your mind and your waistline will thank you.

National Nutrition Month: Plan to Better Health

National Nutrition MonthLet’s be honest, shall we? We all know we could eat better, if we had the time and the motivation. But time is lacking, and it’s hard to get motivated when you’ve made big changes before and experienced less than stellar results. If you’re tired of the vicious yo-yo cycle, you need something more realistic: small, attainable goals that build on each other to produce big results.

In honor of National Nutrition Month, we’ve rounded up our easiest, most effective tips to cut calories, manage cravings, and improve nutritional quality. Because after all, weight loss isn’t just about losing weight – it’s also about improving the nutritional quality of our diets. Try adding one challenge a week. By the end of two months, you’ll have reduced hundreds of calories from your diet and be on the way to a healthier, slimmer you. It won’t be fast weight loss, but stick with it! Yo-yo be gone!

  • Look at your beverages! Don’t just assume a beverage is healthy because it’s not a soda. Teas, vitamin water beverages, energy drinks, fruit and vegetable juices, and coffee drinks can have hundreds of calories. Committing to only drinking water or other zero-calorie beverages could help your weight loss process.
  • Read food labels. It will increase your awareness of portion size and calorie content.
  • Consider your energy needs.The average, moderately active adult needs 10-12 calories per 1lb of goal weight. There are many resources available, like calorieking.com, for that provide nutritional information. Calories matter!
  • Measure, measure, measure! Stop eyeballing and start measuring your food and ingredients. Commit to measuring portion sizes for one week, minimum. A few extra calories can make a big difference over the course of weeks and months.
  • Learn to manage hunger by increasing your vegetable consumption. Non-starchy vegetables are so low in calories that you can eat a lot of them (aiding satiety) without adding a tons of unnecessary calories to your daily intake. Eat up!
  • Pay attention to added sugar. Did you know that nearly 80% of foods in the supermarket have added sugar? Adults should consume no more than 6-9 teaspoons of added sugar every day. And yet, the average American consumes 41 teaspoons! Yikes! Sugar can hide in products that don’t taste sweet. Things like salad dressing and marinara sauce are common culprits.
  • Ask yourself if you really need a snack. Often, boredom or other emotions can cause us to eat when we aren’t even hungry. Find a distraction instead. The best distraction removes you from “temptation areas” like the kitchen or house. Go on a walk or run an errand.
  •  Know how to indulge moderately. It’s ok to include your favorite treats as part of your daily diet, just make sure that you follow the suggested serving size. Moderate indulgence means knowing how much to have (remember your daily calorie limits from #3), and enjoying it as a part of a healthy diet.

 

 

Bedtime Bites: Best PM Snacks

Let’s be honest: everyone loves to eat, and we learn very early on that snack foods are pleasurable. Whether they’re sweet, salty, or cheesy, snack foods are tasty and calorically hefty, and they’re a huge driving force of the obesity epidemic. The average American consumes 500 calories from food and beverages consumed between meals each day (586 for men and 421 for women, respectively). If you’re in need of only 80% of those calories, that’s an extra ten pounds a year!

However, there are times when snacking is in order. If you account for those calories in your daily caloric consumption, there’s nothing wrong with snacking, and it often is necessary: long days, where consumption needs to be stretched out over many hours rather than in three square meals.

We’ve all been in the position where we have calories left to consume before bed: there’s the telltale belly rumble, the void begging to be filled with a nibble or nosh. Bedtime looms on the very near horizon, and now we’re left with a dilemma: go to bed hungry, or eat a smart snack? The smart snack is the more favorable option, but…what makes a smart PM snack, exactly?

String Cheese
According to Janet Brill, Ph.D., R.D., author of Blood Pressure Down, string cheese is a good choice for a bedtime snack because it provides just enough filling satiety without being too hard to digest, which might disrupt sleep. For a little extra protein, consider wrapping a piece of low fat cheese in a slice or two of deli turkey.

 

Nonfat Greek
Yogurt The low fat content makes this easier to digest than higher fat dairy products, and probiotics can help reduce indigestion. Top with sliced strawberries or blueberries if you need a little something extra.

Nonfat Chocolate Pudding
Calcium-rich, pudding is the perfect healthy dessert, one that’s easily digested thanks to its low fat content. You can even add a little whipped cream for a quick dessert. Try out one of our non fat puddings.

Bananas
Bananas have a lower fiber content than other fruits, providing filling satiety and pleasant sweetness without all the fiber-induced burpy-ness of an apple. Eat as is, or blend with ½ cup nonfat milk and cinnamon for a sweet banana smoothie.