GW Lifestyle
5 FOR 5
with Joe Giannuzzi
The HITFIT Gym is dedicated to helping you achieve your personal health & fitness goals through a highly effective program . This program maximizes muscle groups through high-intensity interval training following a combination of 3-minute cycles with 10 workout zones . These workouts include : Functional Training , Weight Training , Aerobic Exercises and Kickboxing to increase speed and agility . You can burn up to 500 calories in 35 minutes . There are no class times or schedules at the HITFIT Gym so you have the freedom to workout on your schedule .
Even better , a certified personal trainer is always on the floor working with you to push , motivate and challenge you throughout your workout .
Our goal this month is to teach you how to make a lifestyle change , not just a quick fix .. We will be teaching you easy things to help change the way you eat which doesn ’ t involve counting macronutrients , calories or weighing your food . Also , easy at-home exercises to help you end the year on the right track before you start that “ new year , new me ” plan . Don ’ t try and plan for a life-long change just yet . Try to commit to eating healthy , making better choices , exercising for just 30 days and see what you can do ! What better time to start than now !
5 HEALTHY TIPS
1 . Mellow Out
We live in a fast-paced , high-stress , high-anxiety society . We need to minimize stress and lower cortisol levels . Cortisol is a nasty hormone that is associated with higher body fat , especially around the mid-section . If cortisol is constantly elevated , it ’ s difficult to begin losing weight . So in the words of The Big Lebowski , “ Just take it easy … man .” Yoga , meditation and deep breathing exercises can all help lower stress and cortisol ... and of course , strength training .
2 . Avoid Fruit Juices
Drinking fruit juice is frequently associated with an increased risk of diabetes and poor metabolic health , a state which often leads to an altered cortisol curve and elevated inflammation . Eating the actual fruit , however , has the opposite effect , reducing the risk of diabetes . The reason is , the healthy fiber from the fruit is lost in the juice-making process . Lack of fiber causes a cascade of actions which involves elevated cortisol . The sugars in juice causes a rapid spike in blood sugar and too much insulin release , which leads to low blood sugar as insulin quickly shuttles all the energy from the blood into the cells . Cortisol is released and we feel hungry again , often causing us to overeat .
3 . Avoid Low-Fiber Carbs
Carbs that lack fiber can lead to elevated cortisol because they are rapidly digested , leading to a greater spike in blood sugar and insulin which is followed by cortisol release once blood sugar plummets . Plus , low fiber diets tend to lead to poor gastrointestinal function and inflammation , which alters cortisol balance . Carbs that lack fiber tend to be refined or processed , as in foods like bread , cereal , cookies or crackers . Naturally fibrous carbs include almost all veggies and fruits .
4 . Take a multivitamin to support Brain Function
A quality multivitamin can support brain function , energy levels and sleep . By improving the way you feel everyday , you may be more motivated to train and get better results from your workouts . To get the most our of a multivitamin , don ’ t skip doses ! Also , don ’ t think that a multivitamin will save you from poor diet , because it won ’ t- it only supports your efforts to eat right .
5 . Practice Self Control
It only takes roughly 20 minutes for your stomach to tell your brain that it is full . Try these tips to pace the amount you eat in that time frame during the holidays :
- Get smaller plates that way you have to get up for more - Take a drink of water in between bites .
- Chew until your food is liquid before swallowing . This also helps your digestive system !
- Put your utensil down between bites . It may sound silly , but it slows you down !
22 | WINTER GARDEN MAGAZINE | NOVEMBER 2017