What do YOU think ...Diet or Exercise?

I can personally attest, from decades of trial and error ( and trying to outwork an out-of-control diet... ) that nutrition (both quality and quantity of choices) is THE 80% variable that determines success. Exercise is of course vital to overall health, but alone wont result in nearly the success of a comprehensive plan involving BOTH!

http://www.gettingfittogether.com/diet-or-exercise-which-is-better-for-weight-loss/#!60

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Diet or Exercise: Which is Better for Weight Loss?

Diet or Exercise: Which is Better for Weight Loss? The truth is you need both!

Only using exercise will definitely make it harder to lose inches and pounds. Can it be done? Sure, but it will happen very slowly and most likely won’t last. Only about 1% of people will keep weight off when they just use exercise.

If you only lose weight through diet you will end up skinny, but most likely still carry excess fat. Yep, without exercise your body retains fat. This is called being skinny fat and it’s often retained in the belly. In addition, people who only use nutrition for weight loss have about a 10% possibility of keeping the weight off.

So, if you’re wondering, Diet or Exercise: Which is Better for Weight Loss? The answer is truly both. Together they turbocharge your body. When you combine the two you also increase your chances up to 60% for keeping weight off.

DIET OR EXERCISE: WHICH IS BETTER FOR WEIGHT LOSS?

We can’t stress enough the importance of combining diet and exercise versus worrying about Diet or Exercise: Which is Better for Weight Loss. A Healthy Diet really means healthy, balanced, portioned, and clean nutrition and proper hydration.  When you are truly eating healthy your body will shed fat, gain muscle, and maintain a healthy weight. What you put in your body is your diet. Your healthy diet should include whole grains, vegetables, fruits, nuts, seeds, lean proteins, and lots of water. A diet that includes all food groups is healthy nutrition!

Important Aspects of a Healthy Diet:

• You’ll be Happier and More Productive

Your diet has a huge impact on how you feel. Eating the right foods including complex carbohydrates, and foods rich in iron and high in omega-3 can increase serotonin and energy levels. This is why Shakeology can have such a huge impact on energy levels, because it contains that exact combination of foods. Research has also revealed nutrition that has low omega-3 levels, too little iron, and high amounts of sugar and simple carbohydrates may be correlated with depression.

• Your Digestive System Will Run Better

When you provide your body with fruits and vegetables you’ll have the proper fiber intake which will aid the digestive tract. Couple that with proper hydration and your digestion will be happy.  When you are eat a healthy diet, your digestive tract runs like clockwork and when it runs like clockwork this will aid in weight loss and muscle gain. For those who are not big on fruits and vegetables, then you need to look at Shakeology.

• You’ll Get to a Healthy Weight

No matter how much you work out, you cannot work out enough to beat poor nutrition. When you see people who workout every day and their bodies are still the same, the cause is poor nutrition. Poor meals or too many drinks can undo the positive effects of exercise.

DIET OR EXERCISE: WHICH IS BETTER FOR WEIGHT LOSS?

Important Aspects of Regular Exercise:

• You need to exercise.

Whether you are at your goal weight or not, you need to exercise 5-6 days per week. The best programs include both cardiovascular (aerobic and anaerobic exercise) as well as resistance training (weight lifting). The best and most efficient way to make sure that you are getting the proper amounts of each exercise is to use Beachbody Programs like 21 Day Fix, P90X, and others. Check out Beachbody On-Demand for free to see all the different programs that you can use to get the right exercise. As humans we are made to move. If we don’t move we fall apart. I am sure you have heard “if you don’t use it, you lose it”. This is true when applied to exercise!

• Less Stress and Greater Happiness.

Exercise has been shown to reduce the amount of the stress hormones in the body and boost serotonin levels. When this happens we are happier.

• Improved Sleep

Better Sleep equals better recovery. When at rest the body recovers, muscles heal, and performance-enhancing hormones are released. The body’s leptin levels recover. When this hormone is at proper levels it makes it easier to make better food choices.

• Helps with Weight Loss and Muscle Gains (Toning and Bulking)

Exercise burns calories. When you are creating a greater deficit in calories you will lose weight. Exercise can also helps you gain muscle. The more muscle you have the more calories you will burn during and after exercise.

Diet or Exercise: Which is Better for Weight Loss? By now you should see the greatest benefit comes when you eat a healthy diet and exercise regularly. Combining the two is a must. Numerous studies show the synergistic effects of combining exercise and with a healthy. When this is done, 1 + 1 = 10!

If you are not sure how to put this all together, you can obtain a FREE Coach to help you get started.

Do You Know Which Foods Can Improve Athletic Performance?

Fascinating article on simple, daily, nutrition additions that can keep athletes healthy, strong and performing! Thankful COFFEE is included ;-)

http://www.gettingfittogether.com/foods-to-improve-athletic-performance/#!60

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Foods to Improve Athletic Performance

Clean and smart supplementation can really boost performance and recovery. You can also find Foods to Improve Athletic Performance. Clean and smart food intake can also boost performance and recovery and aid in the supplements positive effects. Stock your pantry with these Foods to Improve Athletic Performance and you have additional secret weapons.

FOODS TO IMPROVE ATHLETIC PERFORMANCE

Coffee: Drinking 16-24 ounces of coffee daily has shown to improve an athlete’s performance. Coffee is also a rich source of antioxidants.   Caffeine (whether you get it from coffee or tea) is an accepted component of the training and competition throughout the world.                                                                                                                                    When it comes to caffeine, research has shown that you don’t need a lot. Low doses of caffeine (up to 2 per pound of lean body mass, or up to 200 mg) shows the most improvement on athletic performance. More than this can have the opposite effect on performance. This science is why Beachbody developed Energize as a part of their Performance Nutrition Line.

Low doses of caffeine are not associated with the side effects of higher doses, such as jitters, nervousness, the inability to sleep, or gastrointestinal distress. Low doses of caffeine do not dehydrate users during exercise under normal conditions, and should be consumed 30 minutes prior to exercise for optimal performance enhancements.

Beets: Beets are a natural rich source of inorganic nitrate. Dietary nitrate is converted to nitrite, stored and circulated in the blood which is believed to enhance endurance performance by improving exercise efficiency. Recent studies have indicated that nitrates show promising effects on the cardiovascular and metabolic systems and functions.

Turmeric: The greatest healthful component of turmeric is curcumin. Curcumin is a phytonutrient that is responsible for the yellow color. The effects of curcumin have been well investigated over recent years, but its efficacy as an anti-inflammatory has been known in Asia for centuries.

FOODS TO IMPROVE ATHLETIC PERFORMANCE

The Phytonutrients of curcumin possess anti-inflammatory properties. These anti-inflammatory properties include changes in cell signaling, particularly inhibition of certain pro-inflammatory pathways, which often impair performance. It has also been seen to reduce evidence of muscle damage, and be beneficial toward preventing delayed onset muscle soreness (DOMS).

Pomegranates: Besides the fact that pomegranates are delicious, they are packed with phytonutrients, such as ellagitannins. Ellagitannins have been aided in reducing inflammation, recovery of muscle damage, reduced muscle weakness and soreness, and improvements in strength performance recovery following heavy resistance training. The benefits of pomegranates are documented in a study published in the Journal of Medicine and Science in Sports and Exercise.

Apples: Apples are rich in phytochemicals and are a good source of quercetin, a flavanol that may benefit endurance performance and counter exercise-induced inflammation. Quercetin is an ergogenic aid that has shown to increase VO2 max, increase mitochondrial production in muscle tissue, and has powerful anti-inflammatory properties. So eat those apples but also look at Energize and Hydrate from the Beachbody Performance Line to capitalize on the benefits of quercetin.

We spend so much time focusing on foods for weight loss and general health, it sometimes slips our mind that food serves a third important purpose: fuel! There is no guarantee that your performance will be improved, but why not add Food to Improve Athletic Performance to your nutrition regimen, regardless of performance improvement they are simply beneficial from a nutritional standpoint.

I get asked this question ALL the time ....I wish nursing mothers would ask more questions about some of their other, daily food choices! We know that Shakeology has been recommended by health professionals for nursing mothers ... cant say the same for fast food, processed foods, or other foods with artificial ingredients! http://www.gettingfittogether.com/shakeology-and-nursing/#!60
Please share this GREAT article with new moms you know and care about!

Shakeology and Nursing

Moms often ask questions about Shakeology and nursing. Many times this question can come up because many new moms want to keep nursing their baby and they want to start losing weight.                                                                                                                       Before we get too far into Shakeology and nursing, here are what a few medical professionals said aboutShakeology and Nursing.

“Every pregnant woman should drink this. It has all the nutrition a pregnant woman needs. I wish all pregnant women would drink it.”

“It looks great to me,” after they reviewed the ingredients.

“As long as you get enough calories each day, you should be just fine to drink this. They have to put that notice on the back to cover themselves legally.”

“It looks awesome to me. I don’t see why not, look at what other moms are putting into their bodies and nursing.”

SHAKEOLOGY AND NURSING

Can you drink it while nursing?   You can… Though you can with some specific things to remember.                                                                                                                             You must keep in mind that when nursing you typically need 300-500 more calories each day. You also need a lot more water. If you don’t get enough calories each day or enough water, your milk may dry up and/or you could have other issues that arise.

With that said Shakeology and Nursing can be of great benefit to you and your baby. Shakeology has no chemicals, preservatives, no artificial sweeteners, and no artificial flavors or colorings. Shakeology provides the highest quality ion-filtered whey protein in the original, and vegetable based protein in the vegan formula. It has high quality vitamins, minerals, prebiotics, probiotics, digestive enzymes, super-greens, super-fruits and so much more all derived from plants.

With over 70 of the most nutritious foods in the world, it is one of the most nutrient dense foods you could be eating and providing you and your baby.

Think about it… Are you willing to eat at restaurants and fast food places? If you said yes to that, then why would you have second thoughts about putting clean super foods into your body?

Shakeology is an INCREDIBLE tool for your health and the health of your baby. Plus it can help with postpartum weight loss. When the body is truly nourished and is able to heal from damage caused from childbirth and the other things we had done over the years.

Other wonderful benefits of Shakeology include increased energy, improved digestion, curbing cravings and appetite for junk foods and sweets, lowering cholesterol, improved mental clarity, and so much more. Drinking Shakeology also helps people to get more fruits and vegetables into the diet.

SHAKEOLOGY AND NURSING

What new mother wouldn’t want more ENERGY and MENTAL CLARITY?    What new mother wouldn’t want amazing nutrition for themselves as well as their baby?  What new mother doesn’t want to have the nutrition needed for their body to repair and help in losing postpartum weight?                                                                                                          Shakeology and Nursing… You Decide!

The contents of the GettingFitTogether.com , such as text, graphics, images, and other material contained on theGettingFitTogether.com Site (“Content”) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on theGettingFitTogether.com Site!

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Shakeology and Nursing

OCTOBER 2, 2015 BY CONTRIBUTOR 32 COMMENTS

Moms often ask questions about Shakeology and nursing. Many times this question can come up because many new moms want to keep nursing their baby and they want to start losing weight.

Before we get too far into Shakeology and nursing, here are what a few medical professionals said aboutShakeology and Nursing.

“Every pregnant woman should drink this. It has all the nutrition a pregnant woman needs. I wish all pregnant women would drink it.”

“It looks great to me,” after they reviewed the ingredients.

“As long as you get enough calories each day, you should be just fine to drink this. They have to put that notice on the back to cover themselves legally.”

“It looks awesome to me. I don’t see why not, look at what other moms are putting into their bodies and nursing.”

SHAKEOLOGY AND NURSING

Can you drink it while nursing?

You can… Though you can with some specific things to remember.

You must keep in mind that when nursing you typically need 300-500 more calories each day. You also need a lot more water. If you don’t get enough calories each day or enough water, your milk may dry up and/or you could have other issues that arise.

With that said Shakeology and Nursing can be of great benefit to you and your baby. Shakeology has no chemicals, preservatives, no artificial sweeteners, and no artificial flavors or colorings. Shakeology provides the highest quality ion-filtered whey protein in the original, and vegetable based protein in the vegan formula. It has high quality vitamins, minerals, prebiotics, probiotics, digestive enzymes, super-greens, super-fruits and so much more all derived from plants.

With over 70 of the most nutritious foods in the world, it is one of the most nutrient dense foods you could be eating and providing you and your baby.

Think about it… Are you willing to eat at restaurants and fast food places? If you said yes to that, then why would you have second thoughts about putting clean super foods into your body?

Shakeology is an INCREDIBLE tool for your health and the health of your baby. Plus it can help with postpartum weight loss. When the body is truly nourished and is able to heal from damage caused from childbirth and the other things we had done over the years.

Other wonderful benefits of Shakeology include increased energy, improved digestion, curbing cravings and appetite for junk foods and sweets, lowering cholesterol, improved mental clarity, and so much more. Drinking Shakeology also helps people to get more fruits and vegetables into the diet.

SHAKEOLOGY AND NURSING

What new mother wouldn’t want more ENERGY and MENTAL CLARITY?

What new mother wouldn’t want amazing nutrition for themselves as well as their baby?

What new mother doesn’t want to have the nutrition needed for their body to repair and help in losing postpartum weight?

Shakeology and Nursing… You Decide!

The contents of the GettingFitTogether.com , such as text, graphics, images, and other material contained on theGettingFitTogether.com Site (“Content”) are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on theGettingFitTogether.com Site!

For all of us aging athletes (Yes, I admit I am aging ;-) ) this is VERY important information for how to manage the health of our knees! Recovering from an injury last January (fractured Tibial Plateau) I fully respect how hard it is to be immobilized with a damaged knee! PLEASE share the preventive (and healing) information here with athletes you care about....
http://www.gettingfittogether.com/what-to-do-for-arthritis-in-the-knee/#!60

What to do for Arthritis in the Knee

Many times as we age arthritis can build up in certain joints. The knee is one of the joints that is more susceptible to arthritis. The thing is what to do for Arthritis in the Kneecan be as simple as making some simple changes. To make the simple changes you must understand some of the things that can make arthritis worse. Everyday habits such as gradual weight gain and lack of exercise. can actually make arthritis pain worse. Lifestyle choices could potentially do more harm to your aching knees and other painful joints than most realize.

What to do for arthritis in the knee can start with these few pain control habits that can help bring arthritis pain relief.

WHAT TO DO FOR ARTHRITIS IN THE KNEE

Control Weight Gain

When you are wondering what to do for arthritis in the knee, weight should be the first thing that comes to mind. Look at whether or not you have gained weight or are carrying more weight than your body was meant to handle. Aching knees are typically a direct response to weight gain. When you are overweight or obese, your joints are carrying that greater load, and this causes the wear and tear that characterizes osteoarthritis. To decrease pain, start with your weight.

Get Up and Get Moving

If your daily habit is to lounge around, you may be adding to your arthritis pain. Though this may sound counterintuitive to many, activity actually does the body some good. Don’t make aching knees or other joint pain an excuse for inactivity.

Though arthritis may make it a bit more difficult to get started on an exercise plan, it is so important. Starting out with non-impact type exercises can really make the difference. Some highly recommended programs for at home use are PiYo, Tai Cheng, and any of the P90X SeriesYoga Programs. Once your pain begins to subside you want increase strength around the joint. 

Don’t Pass Up Healthy Fats

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What to do for Arthritis in the Knee

OCTOBER 4, 2015 BY CONTRIBUTOR 11 COMMENTS

Many times as we age arthritis can build up in certain joints. The knee is one of the joints that is more susceptible to arthritis. The thing is what to do for Arthritis in the Kneecan be as simple as making some simple changes. To make the simple changes you must understand some of the things that can make arthritis worse. Everyday habits such as gradual weight gain and lack of exercise. can actually make arthritis pain worse. Lifestyle choices could potentially do more harm to your aching knees and other painful joints than most realize.

What to do for arthritis in the knee can start with these few pain control habits that can help bring arthritis pain relief.

WHAT TO DO FOR ARTHRITIS IN THE KNEE

Control Weight Gain

When you are wondering what to do for arthritis in the knee, weight should be the first thing that comes to mind. Look at whether or not you have gained weight or are carrying more weight than your body was meant to handle. Aching knees are typically a direct response to weight gain. When you are overweight or obese, your joints are carrying that greater load, and this causes the wear and tear that characterizes osteoarthritis. To decrease pain, start with your weight.

Get Up and Get Moving

If your daily habit is to lounge around, you may be adding to your arthritis pain. Though this may sound counterintuitive to many, activity actually does the body some good. Don’t make aching knees or other joint pain an excuse for inactivity.

Though arthritis may make it a bit more difficult to get started on an exercise plan, it is so important. Starting out with non-impact type exercises can really make the difference. Some highly recommended programs for at home use are PiYo, Tai Cheng, and any of the P90X SeriesYoga Programs. Once your pain begins to subside you want increase strength around the joint. 

Don’t Pass Up Healthy Fats

Healthy fats are important for everyone’s nutrition. Omega-3 fatty acids are very important when it comes to arthritis pain relief. This is definitely an important factor for what to do for arthritis in the knee.

WHAT TO DO FOR ARTHRITIS IN THE KNEE

It is recommended that your daily doses for Omega-3 fatty acids should be between 2,000 to 3,000 milligrams. Taking a high quality Omega supplement and eating foods such as salmon can help you achieve the recommended levels needed for arthritis pain relief.

Get Good Sleep

Sleep is important for overall health. Studies show that people who lack proper sleep report more pain and types of pain, including joint pain. 7-8 hours of sleep is optimal for overall health and to help alleviate pain.

Stamp Out Stress

Stress can play havoc on all areas of the body. The problem is, high levels of stress can actually make arthritis pain worse. If you are stressed, your overall physical tension can be greater, magnifying joint and muscle pain. So take a deep breath, and try to let all that stress go. Meditation, massage, and acupuncture are all good options to help relieve the pain and open up the joints and their range of motion.

Now that you know what to do for arthritis in the knee, you can start utilizing these suggestions and finding relief.

I LOVE these Secrets... that it's not a magic patch, potion or pill, but daily choices! Secret #11 has definitely been my greatest addition - and challenge! Which of these are YOUR favorites and greatest challenges?
http://www.gettingfittogether.com/secrets-of-very-fit-people/#!60

Secrets of Very Fit People!

Many people who want to get into shape are often looking for the Secrets of Very Fit People. The funny thing is… There are no real Secrets of Very Fit People, it’s just that very fit people make their health a priority and commit to significant, consistent actions to take care of their health.

So even though they are not secrets per se, understanding the secrets of very fit people and following what they do will help you to get in and stay in shape and achieve the results you desire.

SECRETS OF VERY PEOPLE

Use these tips as a daily reminder to keep focused on your health.

1. Keep a water bottle with you at all times! Water should always be your drink of choice. The minimum of water daily requirement is 96 ounces (eight glasses) or more, depending on body size, the climate you live in, and how much physical activity you have each day. Remember you can add lemon, lime, cucumber, or a few berries to your water for flavor.
2. Look at exercise as a pleasure! The ability to exercise is a privilege, and should not be looked at as a burden or chore. Regular exercise will produce many positives effects in your life. Focus on the positive. Get excited about your next workout!
3. Eat balanced meals with proper portions! Excess calories will turn into excess weight. No matter what the latest fad diet says, extra or even too few calories equals extra weight!
4. Create and focus on short-term goals! Our first goal should be to focus on simply completing your daily exercise programs. From there you can establish further goals.
5. Keep a daily log of what you are eating! Whether on paper or electronically on your computer, tablet or smartphone, tracking what you eat is a must. Write it down or key or tap it in every time you put anything in your mouth. A handful of chips, or the crust of your kid’s sandwich, it all counts
6. Enjoy an occasional (once a week or every two weeks) “unhealthy” treat!  This should never become an unhealthy week or “I’m on vacation so I will just eat whatever”.
7. Have a partner or friend to exercise with!Accountability is important to staying on track. You can even create a real or virtual group if you want.
8. Invest in the right tools! Have good shoes and quality workout clothes. The more comfortable you are working out the better off you will be.
9. Make a goal of exercising 6 days a week. If your workout program is just 5 days a week, get a walk in on the other days.                                                          SECRETS OF VERY FIT PEOPLE
10. Have an exercise schedule! Don’t leave it to chance or waiting to “find” the time. Have a schedule to know which workouts should be done on each day, and having a specified time will help keep you on track.
11. Move beyond the focus of weight loss! Measure success by the way your clothes fit and your energy level, not the number on a scale.
12. Get adequate sleep! 7-9 hours is important for muscle recovery.
13. Limit alcohol, caffeine, and sugar. All of these have negative effects on the body and its processes.
14. Supplement! Supplement your nutrition with a complete nutrition shake and other supplements to keep your body working hard through every workout.

As we said before these are not really secrets, but they are musts! Very fit people make all these things and more a part of their daily life. If you are not sure where to start, reach out to get access to a FREE Beachbody Coach. Beachbody Coaches can help you pick the right fitness program, nutrition plans that are simple, balanced, and teach proper portion size, and nutritional supplements that will help you get the results you want.