Diet or Exercise - What's More Important?

by Jorge Cruise

Side note: as a Personal Wellness Coach this is what I teach my clients

"Fitness is important, but pay attention to your diet too. What you eat is 80% of your health, so try to eat no more than 15 grams of sugar and 6 servings of carbs a day.

Why? Some researchers now say that diet – not exercise – is the key to losing weight. A Loyola University Health System study compared African American women in Chicago with women in rural Nigeria, and it found that the Windy City women weighed an average of 184 pounds – 57 pounds more than their Nigerian counterparts. The researchers had predicted that the thinner Nigerian women burned more calories because they were more physically active, but they were wrong! They found that the two groups actually burn the same amount of calories a day, suggesting that their physical activity levels are equal.

So why are Nigerian women slimmer? Because Nigerian women eat foods high in fiber and carbs and low in fat and animal protein. In contrast, almost 50% of a Chicago woman’s diet is comprised of fat. Deep dish pizza may taste great, but it wreaks havoc on your waistline. So ditch the fatty, processed foods – it’s critical to your weight-loss goals."

WHEN YOU ARE READY!!!

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The Top 10 Things You Don't Want to Hear About Weight Loss - But What You Need to Know

~by Suzanne Hiscock

"Here be the truths.

These are top ten things you don't want to hear about losing weight but what you need to know if you want to get fit. When you truly take these to heart, you'll reach your weight loss and fitness goals much more easily.

10) You are NOT going to end up looking like the latest hot, young model/singer/actress (or male underwear model/actor)!

Let’s face it: your body is your body. It’s the only one you’ve got. Can you still look great? Sure! But there are some things you can’t change. You can’t make your legs longer or your feet smaller. You can’t grow five inches or elongate your torso. You have what you have, so work with it! Concentrate on making a healthy and fit you instead of wishing you looked like someone else. You don’t have to be perfect to be attractive. A strong, fit body as well as the self-confidence it brings can make any person attractive!

9) It’s better to be muscular and weigh more than to be flabby and weigh less.

I’ve said it so many times: I’d much rather be 135lbs and muscular than 120lbs and flabby. I’ve been both, and 135lbs with a lower percent of body fat was definitely better! I was smaller, stronger and had much more energy. So, don’t always seek that magical number on the scale, but look at your total body composition instead.

8) You can’t get fit in a week.

Okay, well, you can, but only if you’re one week away from being in peak condition and you keep working out. Otherwise, forget about it!

7) You need to put some effort into it.

You want to get fit? You have to work at it. You have to plan it, you have to schedule it, and, most importantly, you have to do it. No excuses.

Sitting on the couch, telling yourself you should be doing something will not burn up a lot of calories. If nothing else, get out there and start walking. And while you’re out there walking think about a plan of action for a healthier you and get started on it today — not tomorrow!

6) You need to exercise.

Can you lose weight just by diet alone? Sure, you can! But if you want to get fit, you need to exercise those muscles, including your heart. And that heart won’t get any exercise if you’re sitting on the couch, eating broccoli.

If you lose the weight that you need to lose and you’ll just end up with a thin, but flabby, body. Get moving! Weight training is ideal, but if you’re really not into weight training, find an activity you like to do that work all your major muscle groups.

5) You need to eat properly.

Putting aside any low carb/low fat/high protein controversies, the simple fact is, if you want a fit body, you need to nourish it. Protein, carbs and fat are important, but vitamins and minerals are key elements that your body needs, too. No matter what way of eating you’re following make sure you’re getting enough vitamins and minerals. Add a variety of fresh vegetables and fruit to your diet. The next time you go grocery shopping, linger around the produce section and not only pick out some old favorites, but experiment a little by trying something new!

4) You can’t lose weight overnight.

You didn’t gain it overnight — or in two months — and you’re not going to lose it overnight — or in two months. Think of getting fit as a train leaving the station: you start off slow, gather speed and then off you go! Patience is the key here. Look for consistent trends. If you’re really not losing fat and getting stronger after a couple of months, then you need to sit down and honestly analyze what you’re doing. Keep a journal to help you know how you’re really eating and exercising.

3) You can’t spot reduce.

Genetics will decide where the fat will come off. Doing 1000 crunches won’t reduce your belly fat. Nor will 1000 leg lifts get rid of the fat on your inner thighs. Your body does not burn the fat it needs from the body part that you’re exercising. Your body will burn fat much like an onion is peeled, a layer at a time, if you will. So, don’t overdo it on the exercise for one specific body part and look to getting your whole body in shape.

2) There are no quick fixes.

That’s right, you heard me. There are no quick fixes. None. Put all those pills, potions, contraptions and miracle diets in the garbage where they belong. Learn the basics about how your body gains muscle and loses fat, so you won’t get sucked in by another scam again.

1) Fitness is a lifelong commitment!

So, you faithfully work out and eat properly and you’ve reached your goals. Now what? Well, now you’ve got to keep doing it for the rest of your life, that’s what!

You can’t just work your way to being fit and then stop, because you’ll end up exactly like you were before.

Fitness is a lifelong commitment. And, you want to know a secret? It isn’t easy! And anyone who says it is easy is trying to sell you something. Make fitness a lifelong ambition and you’ll reap the rewards of a long and healthy life, filled with energy, strength and an overall sense of well being.

Take these ten things to heart and you'll find it easier to reach your goals. You'll be less stressed about trying to achieve that "perfect" body and much more focused on being healthy.

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Call/Text 208.890.7482

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Tomorrow is Too Late

By Jorge Cruise

"From “I’ll start my diet on Monday” to “I can overeat today and make up for it by eating less tomorrow,” there are endless excuses for putting off healthy lifestyle changes.

It’s not that waiting one day – or weekend – to put down that doughnut and pick up a dumbbell is bad, but rather that those “tomorrows” never arrive. This is a form of procrastination, and it always results in disaster.

Few people actually start their diet on Monday and stick with it or make up for today’s excess calories “tomorrow.” And those who do go all out on Monday or eat less to make up for yesterday’s indulgences end up starving themselves and slowing their metabolisms.

When you truly respect your body, you’ll stick to healthful food portions all the time and never punish yourself by waiting until 'tomorrow.'"

Ready to get started. PM me for information regarding our upcoming Online Weight Loss Challenge.

Detoxify Your Bod

Ask me about our #Herbalife Digestive Health Program Starter Kit, the aloe comes in two flavors: Mango and Natural. Digest and feel your best. Maintaining your gastrointestinal health is important. Herbalife Digestive Health products support healthy digestion and elimination, and help relieve occasional indigestion, helping to ensure your internal system runs smoothly every day.* Continue on to read the article.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose,teat, cure or prevent any disease.

Would you swallow teaspoons of chemical-based household cleaners? We didn’t think so! Though it’s hard to believe, your body is actually chock full of toxins, due to the fumes you breathe in, high stress levels and consumption of alcohol and cigarettes.

Too often, toxins build up in our bodies from less-than-ideal eating habits. In particular, when you don’t eat enough fiber throughout the week, it’s hard for your body to efficiently move waste through your intestine. When intestinal waste gets stuck, gas builds up. This can result in bloating and abdominal distension – the last thing you want when trying to create a flat belly.

To combat toxic overload, experts think that a person should detox at least once a year.

How does one detox? It’s easy! Follow these steps:

Cut back on the amount of alcohol, sugar, dairy and saturated fats you consume. Make cleansing juices with vegetables such as watercress, celery and kale, and add ginger for a little kick.

Drink plenty of water and antioxidant-rich green tea.

Eat lots of fiber, such as brown rice, and veggies, including broccoli, cabbage and artichokes.

Load up on vitamin C, which helps purge the body of toxins.

Take deep breaths (while meditating, practicing yoga or engaging in cardio exercise).

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Call/Text 208.890.7482

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