My favorite Fitness Tips. Part 3

Did u know that broccoli has more anti cancer compounds than any other vegetable? Broccoli is high in vitamins C, K, A & dietary fiber. Did you know broccoli contains more vitamin C than an orange?

Whole egg contains 75 calories & 6 grams of protein, with 5 grams of fat (2 are saturated) It is full of vitamins & minerals, including vitamins A, B6, B12, E, riboflavin, iron, phosphorous, zinc…1 egg contains 9 essential amino acids. If you’re worried about calories & cholesterol, u can stick to egg whites. 1 egg white has only 17 calories & it’s all protein. It doesn’t apply to chocolate eggs;)

Did u know that moderate consumption of eggs DOES NOT have a negative impact on cholesterol? Regular consumption of 2 eggs per day does not affect a person’s lipid profile & may improve it. Research suggests that it is saturated fat that raises cholesterol rather than dietary cholesterol.
Did you know that eggs are one of the only foods that contain naturally occurring vitamin D?

Dark chocolate has many health benefits, when eaten in moderation! Dark chocolate is rich in antioxidants, creates endorphins that cheer you up & reduces the level of stress hormones!:)

If u want to start new healthy habit, u should make ur intention very specific: “I’ll walk home from work (twice per week) starting today” or ” I ll do 30 min workout as soon as I get home” instead of just ” exercise more often!

Make changes in your life style – exercise regularly & eat healthy! Think long term! Don’t pretend that bad things happen only to others! Escape the rat race and start investing in your health! Your ability to enjoy money without health will be limited!

Most people focus only on doing tons of abdominal exercises in an effort to get defined abs. Crunches do not burn fat! No amount of ab crunches will create a visible six-pack if you do not burn the layer of fat that covers your abs!

To get 6 pack abs you need to decrease body fat. The most important factor when it comes to ripped abs is nutrition! Balanced clean diet, 5-6 small meals a day, lots of water, core specific exercises & cardio are the keys to get defined abs!

Did you know that there is no way to target specific areas of fat? Doing crunches do not target the fat around your mid-section! Your body burns the fat from all over, not from specific areas!

BEING HAPPY could add 10-15 years to your life! Happiness does not heal, but happiness protects against falling ill. (this is concluded from an analysis of 30 studies) Happiness is something that can be learn, just like healthy eating habits:)

Do u like bananas? Eating 1 banana a day is a healthy choice! Vitamin B6 in bananas plays a pivotal part in cell formation & proper nervous system function. One banana has 34% of the RDA of vitamin B6.

High amounts of potassium in bananas can lower blood pressure, which in turn lessens the possibility of atherosclerosis, heart attack & stroke.The potassium in bananas is means to ensure healthy levels of calcium in the body.

One banana has 11% of the RDA of dietary fiber & about 100 calories. The fiber in bananas keeps digestion regular & helps maintain low blood sugar & curbs overeating. Probability of developing kidney cancer in female subjects decreased by 50% when eating bananas 4-6 times a week, according to Cancer Prevention study.

You should eat a healthy breakfast every day! Breakfast is the most important meal of the day! Breakfast restores blood sugar levels, gets digestive system moving, supplies you with nutrients that your body needs to function correctly throughout the day.

Without breakfast you’ll slow down your metabolism, lose muscle & decrease your energy. When you skip breakfast, blood sugar drops below the normal level and you experience cravings. What’s your favorite breakfast food?

Eat SMART, Not LESS!

Great eating habits are essential for good health & will also maximize the way you feel and look!

Positive thinking is more effective then negative thinking when it comes to changing health behaviors!

If u have a negative thought, try to reframe it into a positive one! If u are telling yourself -“I am never gonna get lean because I am skipping my meals again”. Get rid of the negative judgment & reframe it in a more positive way- “I was not good with my diet today. What can I do to get my meals on time tomorrow?”

YOU won’t achieve it, if you don’t believe it! Begin your journey of training with your mind. Training the mind is often overlooked and ignored. Visualize achievement of your goal and believe in success!

Your HEALTHY diet starts with SMART grocery shopping! Eat before you go shopping. Have a grocery list. Read the labels of products.

Remember, if you don’t buy junk, you won’t be tempted to eat it when it’s in your kitchen!

Focus on eating healthily & working out rather than obsessing about weight loss!

Boring, long workouts aren’t the best way to lose body fat. You can get great results from a short 20min high-intensity session. How long you work out isn’t as important as how intense you workout!

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