In this episode: More foods for fat loss, an Upper Body stretch video that is a great warmup for workouts or sports and goal volitions, do you have what it takes to reach your goals?
TRAINING
Use this video anytime for a complete upper body stretch! It's part of GolferStretch.com, a new website! Be sure to send your golfing friends to it!
NUTRITION:
More foods for fat loss!
1. Cold Water Fish such as Salmon, Whitefish, Mackerel, Sardines, Anchovies are high in the omega-3 fats that aid in lowering body fat and recovery from workouts. Omega-3s improve insulin sensitivity, decrease inflammation, promote fat loss and improve body composition.
A study of healthy adults showed that taking 4 grams of omega-3s a day for 6 weeks significantly increased lean mass and decreased body fat. Other studies have shown an association of a better body composition in people who eat more than 5 servings of cold water fish a week. Get the majority of your dietary fats from foods that are high in omega-3 fats.
2. Berries: Blueberries, Strawberries, Raspberries are great for fat loss because they contain fiber, taste great, contain antioxidants and lower the amount of insulin the body produces in response to eating them with high-carbohydrate foods. Raspberries, in particular, can help you feel less hungry due to a unique antioxidant called ellagitannins that have been shown to improve the brain’s sensitivity to leptin.
Add a serving of the super fruits mango, pomegranate, and tart cherries for variety. These super fruits have similar benefits to berries and food scientists have called them all “anti-obesity” fruits.
MOTIVATION
GOAL VOLITIONS from The book " Mindsest Makeover" book! What are you willing to do what are you ready to sacrifice to reach your goals? Take an evaluation of what you are willing, or not willing to do to get there!
Examples:
In order to reach my goal I am willing to:
Follow a nutrition plan
Exercise with a trainer
Exercise on my own
Take meals to work
Cook my own food
Give honest feedback to my trainer
In order to reach my goal I am NOT willing to:
Wake up early
Change my eating habits
Join a gym
Cook
Be realistic and make a list of your own! Create new habits and new thoughts. Get "Mindset Makeover," available at The Book Patch.com
Get all the most recent episodes on iTunes or download this episode here:
Fit 190: More foods for fat loss, Upper Body stretch video, Goal Volitions.
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