Exercises To Strengthen Knees

Published by superadmin on July 25, 2021 | Leave a response

Does it hurt when you stand up out of a chair or kneel down to tie your shoes. You need help before it’s too late. Your knees take a beating every time you walk or put pressure on your legs. It’s especially true if you’re overweight. Wear and tear on knees can cause osteoarthritis, bursitis and tendonitis. How do you avoid that? Do exercises to strengthen knees and get the fluids that lubricate the joints moving. If you already have damage, get help with personal training that can modify exercises and build the muscles around the knees to make them stronger.

Aside from knee replacement surgery, exercise is a good option to improve mobility.

It can’t be said often enough. Before you start any fitness program, always check with your health care provider to ensure it’s safe for you to do. You can build your entire body as you do exercises to build the muscles around your knees. Walking is one place to start, but there are other exercises, like a straight leg raise. Lay on your back on the floor with one leg bent and the other straight ahead. Raise the leg that’s extended about six inches off the floor. Hold for a few seconds and then lower. Repeat five times and then do the other leg.

Doing kicks can help your knees become fitter.

Have you ever felt like kicking your own backside when you’ve messed up? Now you can do it and it’s called exercise. You can do it standing or laying on your abdomen. It’s simple. Lift one leg until the heel hits your bottom, lower it and lift the other side. Take a cue from swimming with a butterfly kick. It’s a series of fluttering kicks. You don’t have to get in the water to do them, but as an exercise they’re called flutter kicks. Lay on your stomach. Lay flat and lift one leg high and holding, then slowly lower it back to the ground. You can do

Do some stretches before you workout that will help improve your range of motion.

A downward dog calf stretch, basic hamstring stretch, side to side and front to front pendulum and a standing quad stretch will all help improve your range of motion and get you read to exercise. The seated quad stretch can build the muscles, too. Sit on the floor with one leg bent and one straight out and then attempt to force the back of the knee that’s extended into the floor. Switch legs. You can add one step to that process by adding quad extensions. After you press your leg to the floor, lift the foot of the bent leg and press it forward, straightening it, then returning it to bent position.

• Swimming is a good way to build knee muscles because the body is buoyant, so there’s less pressure on the knee. Hang on to the edge of the pool and extend your body, then do a butterfly kick.
• Floor lateral leg raises can build the muscles at the side of the knee. They’re gentle on the knee, but work your lower body. Lay on your side with your head resting on one raised arm and other arm balancing you. Raise the leg on top as high as you can and hold, lowering slowly. Switch sides.
• Drink more water. You need fluid to lubricate the joints, so even minor dehydration can cause pain and difficulty moving. Eat healthy to lose weight if that’s a problem. Excess weight on a joint can cause debilitation.
• As you build strength in your knees, try wall squats. Use the wall as support for your back, pressing your pelvis into it, and slowly lower yourself to squat position. If you feel pain with any exercise, quit doing it, especially if it’s sharp, shooting pain.

For more information, contact us today at One Love Fit Club

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Best Exercises For A Flat Tummy

Published by superadmin on July 10, 2021 | Leave a response

We focus on your goals at One Love Fit Club in Chino Hills, CA. Many of you want to take the bulge out of your belly and get that flat washboard look. While I will focus on exercises for a flat tummy, I also have to start by saying a healthy diet is extremely important when you want to get rid of belly fat. You can’t out exercise a bad diet. If you have a problem and don’t lose weight, no matter how many exercises you do, you won’t get the results you want. Those perfect muscles won’t show if they’re covered with fat. Spot exercises won’t take weight off in just specific areas, but off the whole body, so losing weight should be your first step.

Easy ab exercises you can do at home are good options.

Try a plank. The plank is one of the technically easiest, but it’s not necessarily easy to do. It can be grueling. Lay on the floor on your abdomen with your toes touching the floor. Your arms should be bent at the elbow with your forearms on the floor. Lift your body up resting only on your forearms and toes. Hold your body straight in that position. Start by holding it for a minute and then work up to holding it through several commercials (usually two minutes or three) if you’re watching TV.

Pose and hold with the yoga boat pose called Navasana.

Sit on the floor, knees bent and feet flat on the floor. Slightly lean backward as you lift your feet, creating a 45 degree angle to the floor with your legs and a 45 degree angle to the floor with your upper body. Your legs and body should create a V. Stretch your arms forward so the palms are beside the knees. This exercise works your core muscles that help you balance. Keep your abs tight and stomach flat and then lower after a minute and work toward longer.

Bicycle style exercises can flatten your stomach and build abdominal muscles.

Lay on your back with your hands behind your head interwoven. Use them to help lift your head off the floor and provide support. Lift one leg off the floor and bend the knee of the other leg to form a 90 degree angle. Make a bicycling motion straightening one leg and you bring the other toward your chest. As the knee comes toward the chest, try to tap it with the elbow of the opposite arm. Then lower the leg and lift the other. The twisting motion combined with the tightening of the abs will whittle your mid section.

• Bicycle style crunches are great for flattening your tummy, but so is bicycling. If you want to work your abs while you have fun, start riding a bike every time you can, even to work or the grocery.
• Increase fiber in your diet by including more fruits and vegetables. Fiber helps push food through your system and helps you lose weight. Cut out products with added sugar and caffeine for the best results.
• Burn calories and build abs with simple tools like a hula hoop, balance ball or jump rope. You can have fun with the kids having jump rope or hula hoop contests, too.
• Kickboxing is excellent for flattening your stomach and it burns tons of calories. You’ll notice how much stronger you feel and how many inches you lose, eventually seeing that flat tummy you want.

For more information, contact us today at One Love Fit Club

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Can Vitamin D Help With Knee Pain?

Published by superadmin on June 25, 2021 | Leave a response

People come to One Love Fit Club in Chino Hills, CA, to workout hard and get into shape. That can’t happen if they’re in pain. That’s one reason I get so many questions about joint and knee pain. Some people have read about the benefits of vitamin D to solve this pain. Is it helpful? If so, why? I’m always looking for natural and nutritional ways to help combat the problems of everyday life. That’s one reason I decided to look into the potential effectiveness of vitamin D for knee and other joint pain.

What is vitamin D?

Vitamin D does a lot of things for your body. In fact, it’s beneficial to help boost your immune system. Technically, it’s not a vitamin but a steroid hormone, similar to sex hormones and adrenal. It comes from cholesterol that’s converted to pre-vitamin D3 when the sun hits it. However, melanin blocks the sun, so people with darker skin may not get enough from sun exposure. The same is true of those that wear sun block. Like a hormone, vitamin D binds to receptors and stimulates reactions with all cells.

Vitamin D plays a role in many functions.

Vitamin D is important for the absorption of calcium to make stronger bones and teeth. It provides protection from multiple sclerosis, type 1 diabetes, cancer and boosts your immune system. It helps boost lung and cardiovascular health while protecting the brain and nervous system. During the pandemic, studies showed that groups who had low vitamin D levels, such as the obese and people of darker skin color with more melanin that blocked the sun’s rays, also had the most instances of covid-19. A deficiency in vitamin D can even affect mental health.

Vitamin D deficiency can also cause increased muscle and joint pain.

Studies aren’t conclusive, but there is a lot of data that points to low levels of vitamin D as one of the culprits that can increase knee and other joint pain. Rheumatoid arthritis—RA—pain can occur in the hips, knees and legs due to a deficiency of vitamin D. Studies indicate vitamin D may be anti-inflammatory. Studies show that chronic deficiency may lead to RA. One study showed that people with RA had a higher incidence of D deficiency. Another research project noted a D deficiency put people at risk of inflammatory diseases, while a third showed that the evidence is not strong enough to firmly link D deficiency with chronic knee and joint pain.

• Studies show that about 42% of the population are vitamin D deficient. Studies show that D supplements reduced respiratory infections and a recent study of 216 covid patients showed 80% had a vitamin D deficiency.
• Safe sunning means sunning at noon when it’s at its highest point for 13 minutes three times a week for Caucasian adults at the latitude of the UK, longer if further north. Use sun block at other times. The darker your skin, the more sun you need. People with darker skin need 30 minutes to three hours more.
• It’s hard to get vitamin D from your diet, but some foods do contain higher amounts, such as salmon caught in the wild, tuna, mackerel, eggs, sardines; beef liver, cod liver oil and mushrooms.
• People who live north of 37 degrees above the equator (approximately level with Atlanta, Georgia) will find it next to impossible to get adequate sun in the winter. Choosing high vitamin D foods and supplements are the logical choice at those times.

For more information, contact us today at One Love Fit Club

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Diet/Lifestyle May Play A Role In Alzheimer’s Disease

Published by superadmin on June 10, 2021 | Leave a response

Are we getting closer to solving the mystery of Alzheimer’s disease and eradicating it forever? We are getting closer with more information, even if we haven’t found the final answer. There’s a lot of information that indicates diet/lifestyle changes can lower the risk of dementia and Alzheimer’s disease or at least postpone the onset. Diet and exercise play a big role in the onset of the disease, but so do other factors, such as age and genetics. The difference is, we can control diet and lifestyle, but changing genetics or age isn’t possible.

Your genes play an important role in the potential for Alzheimer’s.

Based on a study from Mayo clinics in Jacksonville, Fl and Rochester, MN, genetics play a big role. They found a gene APOE4 that occurred in approximately 50% of Alzheimer’s patients that affects how the brain cells use insulin. That gene causes cells fail to use it properly and cause the cells to die of starvation, creating Alzheimer’s symptoms. That genetic factor increased the risk by ten to fifteen times higher.

Inflammation and oxidative stress are affected by your diet.

Inflammation and oxidative stress are also underlying conditions that make the brain ripe for Alzheimer’s. Another way of looking at it is that diet causes diabetes, heart disease and obesity, which may encourage Alzheimer’s disease. Recently, the study of the gut microbiome and its relationship to Alzheimer’s and other diseases of aging has opened even more pathways to understand the role of diet and lifestyle in it.

The MIND diet has shown some promise of help.

The MIND— Mediterranean-DASH Intervention for Neurodegenerative Delay—diet is a combination of the DASH—Dietary Approach to Stop Hypertension—and the Mediterranean diet. It’s primarily plant-based and focuses on eating leafy greens and other vegetables, plus berries, nuts, whole grains, fish, poultry beans and olive oil, while also staying away from eating more than four servings of red meat a week, less than a tablespoon of butter or margarine a day, cutting back on cheese (less than one serving a week), pastries and fried foods. They found that particularly leafy greens, berries, nuts and even a little champagne or coffee can help keep the brain strong.

• Exercise also boosts brain health and can help reduce the potential of Alzheimer’s and dementia. It increases circulation and can help reduce insulin resistance in all parts of the body.
• Eating probiotic foods and low glycemic foods, plus those high in omega-3, vitamins D, B12 and folate can help the brain. Eating more healthy protein and healthy fat while lowering unhealthy carbs also can prevent mental deterioration.
• Stress may play a role in Alzheimer’s, just as it does in other diseases. Learn meditation and deep breathing to reduce stress. Exercise also help to burn off the hormones of stress and improve your sleep at night.
• Foods that contain antioxidant and anti-inflammatory properties and spices or herbs, such as turmeric may inhibit the deposits found in the brain of people with Alzheimer’s. People who had lower levels of vitamin D were twice as likely to develop dementia or Alzheimer’s.

For more information, contact us today at One Love Fit Club

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Is Working Out Enough Or Do I Need To Change My Diet?

Published by superadmin on May 25, 2021 | Leave a response

People come to One Love Fit Club in Chino Hills, CA, to get fit, lose weight and feel more energetic. We focus on working out, but also recommend that you quit eating junk food if you do and change your diet to a healthier one. That’s important if you want to get fit faster, but the change can occur naturally once you start working out. That’s right! In many cases, clients quit craving junk and automatically opt for healthier whole foods. Sometimes, the decision is made consciously to help improve their workout, but other times it happens naturally.

Great bodies are made in the gym and in the kitchen.

If you workout hard and then immediately stop for a beer, fries, burger and dessert, you won’t make the progress you hope to achieve. That’s because you’re probably eating more calories than you burned. However, eating healthy doesn’t have to be a big deal that you suffer through for fitness. Most people find that eating a healthy source of protein and lots of fresh vegetables actually make them feel better and even taste better after they workout.

Healthy eating isn’t dieting and shouldn’t be treated like a diet.

What’s wrong with a diet? Besides the fact that you feel deprived and are always hungry, dieting always ends. That’s why we focus on healthy eating and healthy cooking. The first step isn’t easy, but it’s simple. Just give up foods with added sugar. That’s extremely simple, but when you try it, you’ll find you crave sugar. That’s because it’s addictive and stimulates the same area of the brain that opioids do.

Fried foods and highly processed foods should be avoided, too.

Steamed, boiled and roasted are all great ways to cook. Steaming vegetables is one of the best ways to help maintain the nutrients in the food. However, just cutting out refined flour products, cutting out fried foods and foods with added sugar can be enough to make your meals healthier, so you’ll get the maximum benefits from your workout, lose weight faster and boost your overall energy level.

• Which is more important, eating healthy or working out? They’re both important. However, we believe that once you start working out, you’ll find healthy eating far easier. The reverse is also true. Once you start eating healthy, you’ll get more benefit from your workout.
• Our personal trainers will help you with all your fitness needs. We encourage healthy eating and can provide tips that we use for our fitness regimen.
• Once you start working out, you’ll have more energy and crave added sugar even less. You’ll be amazed at how great fresh fruit tastes and how sweet it is once you give up added sugar. Added sugar alters your taste buds so you need more sweetness.
• We offer a 30-day full money back guarantee. We know you’ll love the experience you have and the amazing results you’ll get in just 30-days, so it’s a win-win situation. You risk nothing and could start on the road to total fitness.

For more information, contact us today at One Love Fit Club

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Don’t Overthink It – Just Start

Published by superadmin on May 10, 2021 | Leave a response

Too often people put off working out by sitting in front of a computer, looking for the best workout to get back into shape. What’s wrong with wanting the best? Absolutely nothing, except that it can mean you never start anything. Instead of hunting through videos and checking online blogs, why not just get started on something, even if it’s just taking a walk. You can always change directions and find other ways to workout. In other words, don’t overthink it – just start.

Postponing your effort to get healthier means you’ll have a harder time getting into shape.

Procrastinating never helped anyone with any problem. It just makes things worse. That’s true no matter what the situation that requires effort. If you procrastinate cleaning your home, it doesn’t get any cleaner. In fact, it often gets dustier, dirtier and more in disarray. One way to start is by picking up and putting away items as you pass them. While it’s not a complete solution, it does make some progress. The same is true for making your body fitter, taking small steps is far better than taking no steps to solve the problem.

Not everyone is fit enough for a complete workout, but increasing your activity can help you get to that point.

Do you feel like you can’t do a complete workout or is your health such that you really can’t? Do what you can. Take a few minutes every hour to walk around the room until you’re strong enough to walk a few blocks. Change your habits and park further from the store rather than circling the parking lot for a closer spot. Those extra few steps each day can be beneficial. Take the stairs. If you’re really out of shape, take it slow and rest. You can just take one flight of stairs at first and use the elevator for the rest if you’re out of shape.

We know you’ll love our kickboxing classes, but for those who aren’t sure, offer a guarantee.

We can’t make it any easier than that for those who procrastinate and want the best program. You’ve got thirty days to see results, or we give your money back. That’s our guarantee. It’s a win-win situation. You either get results and feel great or it costs you nothing. Kickboxing is fun, so most people don’t feel like they’re working out, but enjoy the activity. You’ll find that our group is extremely welcoming and you’ll make a lot of friends, which also makes it a lot more fun.

• What are you waiting for? Stand up right now if you’re sitting down and walk in place. Do a few jumping jacks or a plank. If you want something more organized, give a call, we’re ready to help.
• You can start eating healthier, too. Just say no to foods with added sugar and plan your snacks. Take fruit to the office with you or nuts for snacks.
• How do you know whether you’re procrastinating or just doing your research? The answer lies in how long you’ve been searching. If you’ve thought about starting a fitness program off and on for over a week, you need to take action.
• Working out is a great stress reliever. If you feel like you’re constantly under pressure and maybe even that you have no time to workout, you’re the type of person who really needs it. Don’t wait for stress to take its toll on your body. Start today.

For more information, contact us today at One Love Fit Club

 

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Diet But Don’t Lose Muscle

Published by superadmin on April 25, 2021 | Leave a response

It seems like everyone is on a diet, but diets aren’t necessary to lose weight. You do have to eat healthier and need to increase your activity. The more muscle mass you have, the easier it is to lose weight and the better you’ll look when you’ve reached your goal. Is there a way to diet so you don’t lose muscle mass? Of course, there is, but it requires a diet and exercise program, rather than just a diet.

Get the look you want means having the right combination of food and exercises.

If you’re thinking about just doing cardio, STOP! Just doing cardio alone may help you lose weight, but you’ll also lose muscle tissue. You need to include strength training in your workout, which also builds muscle tissue. In fact, comparing a cardio only and a cardio and strength training workout, 25% of the cardio calories burned were from muscle tissue, while the combination of strength training and cardio almost all their calories came from burning fat.

Don’t overdo strength training or you could be sabotaging yourself.

To maximize your benefits, you should do strength training two to three days a week and make sure you get about 24-72 hours between sessions. That allows your body to heal the micro tears, which causes the muscles build. Overtraining or even training and eating too few calories can deprive your body of the necessary glycogen necessary. Training too hard and too frequently can put too much stress on your muscles, causing injury and even strain your gastrointestinal and immune system. Your trainer will create the perfect program for your needs.

No matter how hard you workout and how good your program is, in order to burn fat and build muscle, you need to eat healthy.

Eating healthy isn’t dieting. It’s all about making smarter choices. If you’re trying to build muscle and burn fat, you need a healthy diet. While you might think it’s counterintuitive, you need to eat healthy fat. Healthy fat will make you feel fuller longer, so you’ll eat less. The same is true of protein, but you also need protein to build muscles. If you did the perfect workout, only to leave the gym to eat a load of junk food, you won’t get the results you want.

• When you eat and what you eat makes a difference, too. Eating carbs earlier in the day allows you to burn them off, rather than be stored as fat. You also need a carb and protein snack before and after a workout. Before the workout for energy and afterward to help build muscles.
• HIIT—high intensity interval training—can burn tons of calories. If you do strength training on an HIIT format, you’ll get faster results. Kickboxing is the perfect example of a workout that varies the intensity naturally, making it more like a HIIT workout.
• Kickboxing and our personal training programs will scorch fat and help you lose it quickly, while having fun in the process. The best types of workouts are ones you do regularly and you’ll be more likely to that when you’re having fun.
• Losing fat and building muscle requires other important factors. Getting adequate sleep is important and so is adequate hydration. Your body needs sleep to repair muscles and dehydration limits fat metabolism.

For more information, contact us today at One Love Fit Club

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Do Cardio Workouts Burn Fat?

Published by superadmin on April 10, 2021 | Leave a response

Cardio workouts are part of the program at One Love Fit Club in Chino Hills, CA, because you need cardiovascular exercise to be truly healthy. They burn lots of calories, but do they burn fat? Of course, they do, but that’s not all they burn, they burn lean muscle tissue, too. That’s not good. Muscle tissue is beneficial for weight loss. It takes more calories to maintain than fat tissue does, so the more you have, the more calories you’ll burn, even when resting.

What other exercises are better for burning fat?

One of the best options is strength training. Not only does strength training, like lifting weights, burn tons of calories from fat, it builds muscle tissue. Strength training also can trigger EPOC—Excess Post-Exercise Oxygen Consumption, which can boost your metabolism for up to 48 hours after a workout. When you stop cardio, you cease burning extra calories and your metabolism remains the same.

Studies show that weight training burns more fat.

A study at Penn State helped identify the benefits of weight training, compared to dieting without exercise, just doing cardio or doing both cardio and weight training. The people that used cardio combined with weight training lost an average of six more pounds, for an average of 27 pounds, than the group that just dieted or did cardio alone. The diet and cardio only group lost the weight with 75% coming from fat loss and 25% from muscle tissue. Those doing cardio and weight training almost all their weight loss was from fat.

HIIT—high intensity interval training—workouts also burn tons of calories.

There is no specific type of HIIT exercise, since it’s a way of doing any type of exercise, from lifting weights to running. You simply alternate the intensity from high intensity to moderate or recovery and back again, doing it repeatedly throughout the workout. It burns a huge amount of calories and when used with a strength training program, gives the benefits of both worlds.

• Kick boxing is similar to HIIT workouts, since the speed and intensity varies throughout the session. You’ll have heart pounding high intensity moments and times you pull back and review the situation.
• Varying your workout is important for calorie burning and to help prevent plateauing. Plateauing occurs when you do the same movements repeatedly. The body becomes efficient and burns fewer calories. Since you do a variety of moves during kickboxing, plateauing normally doesn’t occur.
• For the biggest calorie burners, no matter what type of exercise you use, do compound exercises. Compound exercises work several muscle groups and joints at once.
• Whether you choose personal training or kickboxing, you’ll burn tons of fat. You’ll get the benefit of the latest scientific knowledge, plus have fun, especially when kickboxing.

For more information, contact us today at One Love Fit Club

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What To Eat Before Bed For Better Sleep

Published by superadmin on March 25, 2021 | Leave a response

If you’ve heard that eating before bed can cause weight gain or trigger acid reflux, what you’ve heard is both right and wrong. Let’s first take the assumption it causes weight gain. While studies may link eating at bedtime with weight gain, there’s no reason why it should. A calorie is a calorie, no matter when you eat it. What may be the problem is that people who eat at bedtime are adding extra calories they wouldn’t eat otherwise. Acid reflux can be a problem and if you’re prone to it, eating before bed isn’t advised. What to eat for better sleep is the next question.

Some people can’t sleep if they’re hungry.

There are reasons built into you that keep you awake if you’re hungry at bedtime. It’s a survival instinct. The hunger triggers the mind to stay awake and search for food. If you don’t have any medical issues or issues with reflux, finding the perfect food at bedtime to help you sleep is important. Try food that contains tryptophan—an amino acid and protein. Turkey is about the best known source of tryptophan, Both the tryptophan and the protein promote sleepiness. Other poultry, beef, pork and seafood also contains both protein and tryptophan.

Go nuts with almonds.

Melatonin tells your internal when it’s time to sleep and triggers signals to the body to go to sleep. Almonds and other types of nuts are a source of melatonin. They’re also a source of riboflavin, phosphorus, and magnesium. Magnesium may also help you get better quality sleep. It can reduce stress hormones, while being a good antioxidant. Eat one ounce before bedtime, which is about a handful. Walnuts are also beneficial.

Have a bit of tuna, salmon or other fatty fish.

Mix up a little tuna with mayo, celery and onions and spread it on a cracker. That tuna is high in vitamin D, just as most fatty fish are. Tuna, like other fatty fish is high in omega-3 that fights inflammation and when combined with vitamin D, can help you go to slumberland. That’s because both increase the body’s production of serotonin, which plays a huge role in the body’s sleep cycle, sleep quality and how quickly you fall asleep.

• If you don’t want to eat but find you’re having trouble sleeping, try drinking warm milk or opt for chamomile tea. Both will help sleep faster. Milk contains calcium that helps with stress and chamomile has natural relaxing compounds.
• Try some chopped frozen cherries, chopped walnuts and Greek yogurt. While that sounds like the perfect desert, it also has all the foods that boosts sleep, cherries, walnuts and yogurt all help sleep. Take a shortcut and just drink some cherry juice to nod off faster.
• Kiwi is a unique healthy fruit that’s also good at bedtime. Not only does it help the body with antioxidants, it can help you get a better night’s sleep, since it’s rich in serotonin.
• Eating food high in carbs can also help you sleep better, according to one study. This may relate back to early man and that a full belly helped man relax, since the hunt for food was successful.

For more information, contact us today at One Love Fit Club

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How To Avoid Sweet Temptations Around The House

Published by superadmin on March 10, 2021 | Leave a response

We focus on you and your good health at One Love Fit Club in Chino Hills, CA. While working out is our specialty, helping you avoid sweet temptations and eating healthy is also important. Exercise isn’t the total answer. We know that if you leave the gym and slug down burgers, fries and a shake, you won’t lose weight as fast, if at all. Temptation foods often contain highly processed flour and sugar, which means it’s filled with empty calories. It’s tough to avoid those treats if you have others that aren’t trying to lose weight living with you.

Help your family eat healthier and get the benefits of that decision.

Everyone has their own special treat that they love and you might be shopping to make sure that your family gets those treats or your spouse is doing that. You can help everyone eat healthier by changing what you buy or asking your spouse to do that. There are great snacks that add to a healthy lifestyle, such as nuts, fruit and veggies.

Have easy to serve portion size snacks ready.

If you’ve ever bought a family size bag of nuts and ate until you were full and maybe even a little sick, you know you ate tons of calories. In order to avoid that with higher calorie healthy treats, make individual serving sizes. You can buy the little plastic containers with lids and dole out individual serving sizes of healthy dip. Just grab a few veggies that are already washed and cut and you have a snack that’s delicious, filling and low in calories.

It’s not all about the food you snack on, but also about what you drink.

Do you have soft drinks in your refrigerator? It’s one of the worst things you can drink if you’re trying to lose weight. Studies show that even sugar-free soft drinks are unhealthy. One study showed that people who drank more diet cola had bigger waistlines. The sugar substitute used tricks the body and causes fat to collect around the mid-section. Belly fat is the hardest to eliminate. Choose water or infused water.

• Make healthy dip from Greek yogurt or chickpeas—hummus, chop veggies and have them ready for snacks. Section citrus fruit and have it ready in a bowl to snack or opt for apple slices and peanut butter.
• If snack food is important, have popcorn kernels and brown paper lunch sacks available. Simply put ¼ to 1/3 cup of kernels in the bag and microwave until the popping slows. It’s the perfect crunchy snack.
• People who don’t like regular water often love infused water and make it at home. While it’s not a substitute for healthy eating, it does have some nutrients and few, if any calories.
• You don’t have to give up your favorite snack completely, just don’t eat it as often and keep the serving size in mind. Once you start eating healthy and eliminating added sugar, you may find your favorite snack isn’t as good as you remembered.

For more information, contact us today at One Love Fit Club

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