Village Coach Fitness http://villagecoachfitness.com Feel Good. Perform Better. Be Your Best. Mon, 10 Dec 2018 19:39:03 +0000 en-US hourly 1 What Sugar Does to Your Brain http://villagecoachfitness.com/what-sugar-does-to-your-brain/ http://villagecoachfitness.com/what-sugar-does-to-your-brain/#respond Wed, 21 Nov 2018 17:00:54 +0000 http://villagecoachfitness.com/?p=6805   CAUTION: Only read this blog post if you are truly ready to end your relationship with sugar. Once you know this, you can’t go back. Have you ever been in one of those mid-day slumps where you can’t seem to think straight? And in a daze you reach for the sugar-laden latte or a […]

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CAUTION: Only read this blog post if you are truly ready to end your relationship with sugar. Once you know this, you can’t go back.

Have you ever been in one of those mid-day slumps where you can’t seem to think straight? And in a daze you reach for the sugar-laden latte or a muffin?

Well, what if I told you that the way your brain experiences those stimulants lights up the exact same areas as cocaine? Crazy, right?!

New research is coming out every day on just how bad sugar is for the brain. It’s as bad for your brain as being in an extremely stressful or abusive situation 24/7.

Sugar addiction can actually impair the function of the hippocampus, the part of the brain responsible for memory and coping with stress.

The truth is when you go off sugar your brain starts to repair itself. The brain fog you deal with everyday disappears and you feel clear and focused like never before. When sugar is your primary fuel source, not only is it damaging you on a physiological level but it’s also impairing your higher mental functioning.

Using sugar or refined carbohydrates as a pick-me-up creates a vicious cycle, the effects of the sugar wear off quickly and the low energy returns with a vengeance. When you cut sugar out of your diet you transform this cycle and create stable, sustainable energy that allows you to actually focus and feel mentally clear. Just one of the many benefits of eliminating sugar from your life.

 

Let’s finish this year strong and start 2019 right with our Hot for the Holidays 21-day Challenge starting December 3rd, 2018!

Click this link HERE & reserve your spot now!

 

To your wellness,

Fatimat Yusuf-Olukoju

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6 Healthy Ways To Thrive This Thanksgiving http://villagecoachfitness.com/6-healthy-ways-to-thrive-this-thanksgiving/ http://villagecoachfitness.com/6-healthy-ways-to-thrive-this-thanksgiving/#respond Fri, 16 Nov 2018 17:00:01 +0000 http://villagecoachfitness.com/?p=6728   Behold, the season of all the good food is upon us! I’ve spoken to so many of you about what your biggest health struggle is over the holidays, and inevitably, food is a huge one.  You feel like you undo all of your hard work throughout the year in these last few months, only […]

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Behold, the season of all the good food is upon us!

I’ve spoken to so many of you about what your biggest health struggle is over the holidays, and inevitably, food is a huge one.  You feel like you undo all of your hard work throughout the year in these last few months, only to start the new year off with new plans of getting your health in order again.  And the majority of us stay on that cycle for our whole lives. Sound familiar?

I want you to feel like this year is different. Instead of throwing all caution to the wind and waiting for the new year to roll around, I want to help you find your perfect balance of feeling on track and still enjoying the heck out of those yummy holiday dishes.

That’s why you should make sure to incorporate these healthy hacks into your Thanksgiving to survive the holiday as well as the others just around the bend.

  1. Walk it off

Instead of just lounging all day waiting for the big meal to arrive on the table, go for a walk.  Actually, my favorite way to start Thanksgiving day is with a morning walk. It helps to set the tone for the day and feels great to start the day with some fresh air.  In fact, involve your relatives and make it a family affair by taking a long stroll after the big meal, as well. Not only is it relaxing and good quality time, but it will also help you digest your food better.

  1. Eat your breakfast

You may think you’re heading things off at the pass by not eating breakfast, however by the time you get to that big Thanksgiving dinner, you’ll be so hungry you’ll likely overeat. Make a healthy breakfast choice, and have a hearty salad for lunch. It will keep your blood sugar balanced so you won’t become too hungry, and you’ll have made great choices all day and can indulge a little at Thanksgiving dinner.

  1. Lookout for the pitfalls of gravy

Gravy is one of the things we look forward to at Thanksgiving — a little extra flavor we don’t typically have throughout the year.  However, be mindful of what you use to portion your gravy on your plate. A large ladle can rack up an extra 800 calories, just for the ladle of gravy.  Instead, grab a tablespoon and drizzle your gravy onto your plate. By using this hack, you’ll still get to enjoy everything else and get your gravy too — guilt free.

  1. Bring a healthy side

If you’ve been invited to a Thanksgiving dinner, make your side dish something healthy. There are lots of tasty options that everyone will love — make a salad with homemade dressing, or bake sweet potatoes and dress them with sprinkles of cinnamon.  These are incredibly simple and loved by all, so you can’t go wrong with either. You could also look up healthy Thanksgiving side items on Pinterest to find something a little fancier if you love spending time in the kitchen whipping up new things!

  1. Savor the desserts

This is not a free license to eat everything on the dessert table, however, if your grandma makes the best pumpkin pie, make sure you ration yourself some room to enjoy a small piece. See lots you want to try? Then take bite-sized samples of each, then sit and truly savor them. Don’t overdo it, but enjoy those desserts you only get to have a few days per year.

  1. Perfect your portions

When filling up your plate, load it up with veggies first, then the rest. When you make the majority of your plate veggies, you’ll feel fuller without feeling overstuffed. Plus, that gives you room to enjoy that dessert you’ve been pining for too.

Thanksgiving should be a relaxing holiday that you enjoy, but having a few boundaries for you to follow to keep up your healthy lifestyle will go a long way.

What’s your favorite Thanksgiving tradition? 

Hit reply and let me know what your favorite Thanksgiving tradition is – I always love reading what others hold near and dear to their hearts this holiday!

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November 2018 Spotlight Of The Month http://villagecoachfitness.com/november-2018-spotlight-of-the-month/ http://villagecoachfitness.com/november-2018-spotlight-of-the-month/#respond Thu, 15 Nov 2018 17:00:30 +0000 http://villagecoachfitness.com/?p=6652 We are so excited to share the personal story about this months’ member in our Member Spotlight! We love having her as part of our fitness tribe and we hope you enjoy getting to know her a little bit more! We are happy to share our November Spotlight of the month: Energetic, Strong & Motivated- […]

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We are so excited to share the personal story about this months’ member in our Member Spotlight! We love having her as part of our fitness tribe and we hope you enjoy getting to know her a little bit more! We are happy to share our November Spotlight of the month: Energetic, Strong & Motivated- Ana Herera!

 

 

Ana’s Story:

“I was born in Mexico city but came to the USA with my family when I was a little girl. Then we went back to Mexico and I went to college back there. I have a bachelor’s degree in Marketing. I came back to Riverside 15 years ago, all of these years I have been an immigration consultant. I started my own business: “Portal Latino”. I now work from home so that I can take girl of my girls. I have 5 daughters: Andrea – 9 years, Natalia -7 years, Sarah – 4 years and my twins: Aliah and Yarely – 2 years. My 19 year old nephew, Sebastian, came to live with us 3 years ago, I consider him a “son”. My girls are my biggest blessing and I live to take care of my family. I have been married for 11 years, I met my husband dancing at Sevilla’s, it was love at first sight.”

 

 

Did you play sports growing up or do anything to keep you active?

“When I was a little girl I loved running, riding bikes, weigh lifting, volleyball, basketball and swimming.”

 

What made you choose Village Coach Fitness & what motivates you to keep going on your fitness journey?

“I am very grateful for finding such an awesome place to train. I love boot camp, I love the village and I really appreciate the coaches. The fact that coach Fatimat is an Olympic medal winner encouraged me to enroll in the Village; knowing that she was going to be my coach made me take the training seriously.”

 

How does working out make you feel versus before you started?

“I believe that working out has helped me to think and feel much more positive.”

 

What are your fitness goals now that you are familiar with your fitness ability?

“My current goal is to lower my body fat percentage to 20%.”

 

What do you do to make sure you have time for your workouts?

“I must say that is not easy to make time to train 5- 6 days per week as I have done for the past 5 months. But the time I spend at the boot camp class makes me feel awesome. Those 45 minutes are for me and I deserve to be healthy and strong.”

 

What kinds of milestones have you accomplished?

 

“Since I started working out, I have lost 14 pounds and 8% of body fat. I love to see that my body is getting stronger. I want my body to be an image of my mental strength, I want people to see that a woman with courage can achieve whatever she wants.”

 

 

What would you say to someone on the fence about joining the Village?  

“I wish that all of my friends could join the Village because it is one of my favorite places to train at. Through the village I have gained physical, mental and spiritual strength.”

 

 

We LOVE you Ana! We’re so grateful to have you be apart of our Village Tribe. Thank you for sharing your story with us all. Don’t forget to show Ana some love by leaving a comment below!

 

If you’re looking to start your fitness journey, Call or Text us today for a free consultation!

                                        Call or Text: 951-296-3546                                                  

E-mail: support@villagecoachfitness.com

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Why Sugar And Inflammation Are Like Two Peas In A Pod http://villagecoachfitness.com/why-sugar-and-inflammation-are-like-two-peas-in-a-pod/ http://villagecoachfitness.com/why-sugar-and-inflammation-are-like-two-peas-in-a-pod/#respond Thu, 08 Nov 2018 19:00:33 +0000 http://villagecoachfitness.com/?p=6723 The average American has around 22 teaspoons of sugar on a daily basis (higher for teens and children) this much sugar has been linked to increased incidence of heart disease and inflammation among other things. Sugar causes excess-acidity Sugar throws off the acid-alkaline balance in the body and thus creates an environment that’s not in […]

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The average American has around 22 teaspoons of sugar on a daily basis (higher for teens and children) this much sugar has been linked to increased incidence of heart disease and inflammation among other things.

Sugar causes excess-acidity

Sugar throws off the acid-alkaline balance in the body and thus creates an environment that’s not in balance. Sore achy joints, brain fog, low energy, and poor digestive health are just a few of the effects that too much acidity can cause.

According to Dr.Weil, an expert on inflammation, “research has linked added sugar to the development of high blood pressure, increased triglycerides, low HDL (“good”) cholesterol, and fatty liver problems. It also makes insulin less effective in lowering blood sugar.”

The reality of the situation is that human beings never evolved to eat this much sugar. Our ancestors thrived on a diet high in protein, fat, and plant foods and rarely was there any sugar in the picture. When we start to derive a high percentage of calories from sugar alone (which is nutritionally void) we’re setting ourselves up for disaster.

If you want to balance your body, reduce soreness and stiffness in your joints, improve your digestion, your mood, and enhance your immune system’s ability to protect you, the best thing you can do is take a hint from our ancestors and stop eating so much sugar. Your body and brain will thank you.

Check out my Sugar Repair, a  comprehensive 6-week Sugar Program coming up early 2019 <<<<Join The List>>>>

Get on the list so you get my special discount code!

Or join me on my Facebook page Fatimat Integrative Wellness  where I’ll be sharing more information, tips and recipes to help you live a happier, healthier life.

To your wellness,

Coach Fatimat

 

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7 Ways To Boost Energy Without Caffeine http://villagecoachfitness.com/7-ways-to-boost-energy-without-caffeine/ http://villagecoachfitness.com/7-ways-to-boost-energy-without-caffeine/#respond Thu, 01 Nov 2018 18:00:31 +0000 http://villagecoachfitness.com/?p=6694   Do you faithfully begin your day with a cup of coffee?  Statistics say over 2 billion cups of coffee are consumed worldwide each day, so chances are, you’re a coffee drinker.  Sometimes it feels like the only way to add some pep in your step is to fill up your mug with some fresh […]

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Do you faithfully begin your day with a cup of coffee?  Statistics say over 2 billion cups of coffee are consumed worldwide each day, so chances are, you’re a coffee drinker.  Sometimes it feels like the only way to add some pep in your step is to fill up your mug with some fresh coffee, doesn’t it?

A cup of coffee isn’t a bad thing, but having an arsenal of ways to boost your energy without caffeine is beneficial, so here are some ways to do just that…

  1. See the sunshine

Pop open your curtains and let the sunshine light up your mood.  This is especially helpful if you have seasonal affective disorder (SAD) and can help to reset your biological clock. Let the sunshine in while you get ready for work, and you’ll find you have a much sunnier disposition.

  1. Try rosemary

Rosemary essential oil has been shown to help boost brain function.  On top of that, it smells delightful. Diffuse rosemary frequently and allow the aroma to infuse your home to feel more positive and alert.

  1. Have a protein-rich beginning

Breakfast that’s rich in protein is going to give you that jump-start you need. Protein controls your blood glucose levels so get those on an even keel before you even head out the door.

  1. Turn up the music

Maybe there is something to singing in the shower while you get ready. It helps liven you up and boost your spirits all in one!  Make a playlist on your phone of your favorite songs that amp you up and listen to it during your morning routine.

  1. Try the Breath of Fire

In the practice of kundalini yoga, there’s a technique called Breath of Fire. It involves taking short, fast breaths in through your nose while contracting your diaphragm. It gets your heart rate up and gets the blood flowing.

  1. Drink some water

Especially in the morning, water is excellent for cleansing away toxins and waking up our organs. More water means less dehydration, something that can sap your energy fast.  For even more of a boost, add lemon to your water for more flavor and a dash of vitamin C.

  1. Check in with your eating habits

What we eat has a significant impact on our energy.  If you tend to eat large meals that take a lot of effort to digest, you can feel weighed down and sluggish afterward.  Lighten things up by eating a lighter lunch and breaking your meals up throughout the day to keep you feeling sustained.

 

The next time you feel like your energy is tapering off, try one of these caffeine-free ways to stimulate your mind and body and get that energy flowing!  Which one are you going to try next time you need a perk up? What’s your typical way of boosting your energy?

Hit reply and let me know what you’re excited about trying for a boost of energy.

 

If you like our contents and would like to share with your friends, forward this email to them! Please like us on Facebook  and call or text to 951.296.3546 to set up your FREE Fitness Consultation!

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5 Ways Gratitude Impacts Your Health http://villagecoachfitness.com/5-ways-gratitude-impacts-your-health/ http://villagecoachfitness.com/5-ways-gratitude-impacts-your-health/#respond Thu, 25 Oct 2018 18:48:29 +0000 http://villagecoachfitness.com/?p=6658   5 Ways This Impacts Your Health When we think about our health, we think in terms of what we’re eating, what we’re drinking, how much we’re exercising — but we rarely think about our health being related to what we think about.   If this is not something you consider regularly, start really digging […]

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5 Ways This Impacts Your Health

When we think about our health, we think in terms of what we’re eating, what we’re drinking, how much we’re exercising — but we rarely think about our health being related to what we think about.  

If this is not something you consider regularly, start really digging deep into the idea that your thoughts, your attitude, and your mental tone have an incredible amount of power over your health.

The best place to start is with gratitude.  We all have something to be grateful for, so it’s the perfect place to begin.  Here’s why gratitude is so essential to your health…

 

  1. It boosts feelings of satisfaction

Show your gratitude by putting it in writing. Get out your thank you cards and start writing. Write them to your kids’ teachers. Write one to your parents, to your spouse, your best friend. Writing letters of gratitude will ensure you feel good inside and out, and you’ll be spreading those good feelings to those you’re writing to.

  1. It builds relationships

Find ways to weave in expressing gratitude for those things people do for you that you appreciate. Even if it’s just your kids putting the dishes in the dishwasher for you — express your gratitude. It will motivate them to keep doing more, and it will reduce your stress by seeing the good in things.

  1. It helps your mental wellness

Taking a moment to be thankful for the things you have despite the challenges is good for your mental health and well-being. Sometimes it can be hard to see the good things in life, so keep a journal if necessary and write things down. When you feel low, you can flip through it and find something to smile about. As an added bonus, it boosts more than your mood by increasing energy levels too.

  1. You’ll sleep better

When you find things to be grateful for instead of focusing on the negativity, it allows your mind to relax. This, in turn, leads to better sleep. Try writing a gratitude list before you go to bed to use this power to your advantage so you can fall asleep faster.

  1. It can help you with your exercise too

With recognition for things that you’re grateful for, you feel happier. Feeling happier gives you more energy, and hence, it will keep you feeling good about your workouts too.  Sometimes the only thing we need is the motivation to START the workout, and a positive attitude helps get you there.

Don’t mistake this for feeling like you have to be positive 24/7.  Other emotions are real, necessary, and deserve to be honored. By all means, feel your feelings and healthily work through them — but choosing to practice gratitude daily will positively shift things.

Let’s start practicing now!

Comment below and let me know one thing you’re grateful for today. It can be as big or as small as you want — nothing is off limits.

Can’t wait to hear from you,

If you like our contents and would like to share with your friends, forward this email to them! Please like us on Facebook  and call or text to 951.296.3546 to set up your FREE Fitness Consultation

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Practical Ways to Be Healthy This Fall http://villagecoachfitness.com/practical-ways-to-be-healthy-this-fall/ http://villagecoachfitness.com/practical-ways-to-be-healthy-this-fall/#respond Thu, 27 Sep 2018 17:13:50 +0000 http://villagecoachfitness.com/?p=6385 With back to school and cooler temperatures, fall is always the time of year when focusing on your health seems to be put on the back burner. You don’t have to let this busy time of year take the wind out of your sails though. There are certain things you can do to have a […]

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With back to school and cooler temperatures, fall is always the time of year when focusing on your health seems to be put on the back burner. You don’t have to let this busy time of year take the wind out of your sails though. There are certain things you can do to have a healthier fall for you and your family.

1. Make the most of seasonal foods

We always think about apples and pumpkins in fall because it’s prime season for them. While pumpkin pie and pumpkin spice lattes aren’t so good for us, roasted pumpkin, pumpkin soup, or even mashed pumpkin is delicious and nutritious. Apples don’t need to go in pies to be sublime. Slice them up with your favorite nut butter smeared on top. Look for other seasonal foods that will do your health good, and you’ll find you can easily fill your plate with seasonal foods that you’ll love.

2. Prepare and protect from colds

Ideally, you should do this before you notice everyone around you sniffling and sneezing. Keep your hands off your face and keep them clean. Don’t forget good rest and a proper, healthy diet will help you, too. By taking care of yourself, even if everyone else gets sick, you’ll be less likely to succumb to the germs.

3. Stay out of the candy trap

Admit it. One of your favorite things about fall is Halloween. It’s a blast to decorate for and see all the kids in costume, but the most significant health problem we all face for this holiday is the surplus of candy. Tempting as it is to buy that big bag and stash it away for when the trick or treaters come around, don’t do it. If you can’t resist it, don’t buy it until just before Halloween, choose something you wouldn’t eat yourself, or even better, keep the neighborhood happy and healthy by buying small sticker packs instead.  There are numerous healthy Halloween options to choose from!

4. Get into the great outdoors

With the colder weather, it’s nice to get outdoors and enjoy the crispness on your cheeks. It’s nice for hiking, biking, or just enjoying the change in the seasons. Staying active during the fall is an excellent way to keep your health in exceptional condition.

5. Make wise celebration choices

Halloween is just the beginning. With fall comes football parties and then the holiday season where it’s an endless buffet of food, sweets, and ever-flowing libations. You don’t need to miss out on all the fun, but do choose wisely when you’re eating.  At parties, fill your plate up with veggies first before sampling sweets, so you’re too full to eat more than a bite or two. By doing that, you’ll avoid gaining weight by Christmas.

Don’t forget that fall should be fun, but if you fall into any of these fall pitfalls, take care and take steps to get back on track!

Thanks for reading our email and for allowing us to park in your mail box😊 Like us on Facebook

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September 2018 Spotlight of the Month http://villagecoachfitness.com/september-2018-spotlight-of-the-month/ http://villagecoachfitness.com/september-2018-spotlight-of-the-month/#respond Sat, 15 Sep 2018 16:00:01 +0000 http://villagecoachfitness.com/?p=6329 We're so excited to share with you the personal story about this months' spotlight member of our tribe, Carley Lloyd. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our September 2018 Spotlight Tribe Member: Bubbly, Energetic, and Endearing; Carley Lloyd!Carley's Story: "I am […]

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We're so excited to share with you the personal story about this months' spotlight member of our tribe, Carley Lloyd. We love having her as apart of our tribe, her dedication with living a healthier lifestyle is encouraging! Here is our September 2018 Spotlight Tribe Member: Bubbly, Energetic, and Endearing; Carley Lloyd!

Carley's Story:

"I am 21 years old and I have lived in Riverside my whole life. I currently attend California State University, San Bernardino and am entering my last year of my undergrad in Psychology. I plan on pursuing a Master’s degree in educational counseling where I wish to be a middle school counselor. I love traveling to new places, being outdoors, drinking coffee, cooking, Disneyland, volunteering and being with my friends and family☺"

What Sports did you play?

"I tried about every sport growing up! I was involved with soccer, softball, and even karate. I was not very good at any of those… LOL. In the fifth grade, I finally found a love (and something I was good at) for water polo and swimming which I played through high school."

What is your motivation to workout?

"My motivation to work out is to overall be healthy and strong. Two years ago, I did a backpacking trek in the Himalayas which was the best three days of my life but some of the hardest. During the trek, I realized that there are so many beautiful places on this Earth and I only have one life and one body to see it all. I want to continue to be strong and build my endurance to experience and enjoy all the world."


How does working out make you feel?

"I am excited to work out now whereas before I started I would dread to attend a workout. I always feel recharged and refocused after every workout. I now am able to push myself more, and I realized that I can do more than I ever thought I could which has helped me be more confident in myself."


What are your fitness goals?

"My fitness goals are to attend five workouts a week. I know that I am capable but I need to remain disciplined. I still have a way to go on my different weight loss goals but I am motivated to stay on track with my workouts and clean eating."

How do you make time to workout?

"I have to constantly remind myself that working out is a top priority. I put my workouts in my schedule every week and cannot plan anything in its place. During the school year, it is much more challenging and I choose to sacrifice a few extra hours of sleep so I can attend 5am boot camp. I cannot make any excuses, and I must manage my time wisely so I can be sure to get enough sleep before waking up for a workout."


What have you learned about yourself from working out?

"I have learned that I am stronger than I ever thought before and that I am capable of so much. Ultimately, I believe in myself. I have also learned that exercise helps my mental and emotional well-being as well. The past year, there were many times where I felt anxious or discouraged about school, but after attending a single workout I immediately felt better." 

What milestone have you accomplished?

"I am proud of the weight loss I have accomplished, along with keeping it off. My body percent fat has decreased as I have gained more muscle. There are some exercises that I was not able to do fully when I first started at the village that now I can do which is a huge accomplishment for me."


What would you say to someone on the fence about joining the village?

"Stop making excuses and do it! The support you will receive from both Coach Fatimat and Coach Caylyn, along with the fellow tribe members is incredible! You are stronger than you think. YOU GOT THIS ☺"

We LOVE you Carley! We're so grateful to have you be apart of our tribe! Thank you for sharing your story with us all and inspiring others! Don't forget to show Carley some love by leaving a comment below!

Ready to kick start your fitness journey? Now is the perfect time to try Village Coach Fitness. We are having a 6 week transformation challenge that anyone can join! It starts October 1st 2018. It comes with unlimited bootcamp, a meal plan, weigh ins, support, and much more! Click on the link below to register today!

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Irresistible Healthy Camping Recipes http://villagecoachfitness.com/irresistible-healthy-camping-recipes/ http://villagecoachfitness.com/irresistible-healthy-camping-recipes/#respond Thu, 13 Sep 2018 17:00:09 +0000 http://villagecoachfitness.com/?p=6376 The post Irresistible Healthy Camping Recipes appeared first on Village Coach Fitness.

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Avoiding Those Blood Sugar Crashes http://villagecoachfitness.com/avoiding-those-blood-sugar-crashes/ http://villagecoachfitness.com/avoiding-those-blood-sugar-crashes/#respond Thu, 30 Aug 2018 15:00:35 +0000 http://villagecoachfitness.com/?p=6302 We've all had those moments where we waited too long to eat, and we struggle through a blood sugar crash where the hanger settles in and takes over.  You could feel lightheaded, shaky, and generally unwell -- so keeping your blood sugar stabilized throughout the day is a great way to have sustained energy, feel […]

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We've all had those moments where we waited too long to eat, and we struggle through a blood sugar crash where the hanger settles in and takes over.  You could feel lightheaded, shaky, and generally unwell -- so keeping your blood sugar stabilized throughout the day is a great way to have sustained energy, feel vibrant, and keep your body functioning optimally.  

Balancing your blood sugar is essential, and the longer you let your blood sugar run wild, the more likely your chances for developing a long-term problem can grow.  So how do you keep your blood sugar stabilized throughout the day? Follow these tips for blood sugar bliss.

1. Eat foods that release energy slowly

Your regime should consist of foods that are low on the glycemic index. In other words, these foods release energy into your bloodstream slowly for more sustainability. Things like vegetables, legumes, berries, nuts, seeds, and whole grains are all excellent choices.

2. Snack healthfully between meals

If you find yourself grouchy after breakfast but before lunch, then it’s time to start packing yourself a healthy snack that will keep you feeling balanced and satisfied until your lunch break. A protein-rich serving of almonds is an excellent choice, and exceptionally easy to carry along with you. Choose wisely, and you’ll find the foods you eat to keep you adequately fueled for your day.

3. Add protein to each meal

When you eat protein, it helps signal to your brain that you’re full, making it one of the most important foods to eat. Protein can be found in many different foods eggs, almonds, broccoli, leafy greens, tuna, and lentils, to name a few.  Making sure each meal has protein will help you stay satisfied longer without those hunger pangs setting in too quickly.

4. Don’t skip breakfast

Your body needs a good start each morning. Fuel it up right by eating a healthy breakfast that includes a healthy fat and a protein. A good example is a hardboiled egg and an avocado. This combination keeps your blood sugar levels stabilized and starts your day off right.

5. Stay away from sugar and refined carbs

Anything with sugar and refined carbs is something you should be avoiding. Processed foods are lurking everywhere, and fill the majority of our grocery stores.  It can be challenging to ditch these entirely, but start one step at a time. You'll notice a heap of difference once you fully get processed foods out of your kitchen, and things will taste ten times better, too!

6. Say no to soda

Diet or regular, sodas are filled with sugar, preservatives and artificial sweeteners.  These chemically-created beverages are horrible for your health and will cause spikes in your blood sugar. While artificial sweeteners don’t contain glucose, they still produce the same effects on your blood sugar just like sugar does. Instead, make your own fruit-infused water to curb sweet cravings without harming your body, or crack open a LaCroix.

By watching out for these common blood sugar pitfalls, you can keep your body functioning optimally and feeling fantastic.

Do you struggle with keeping your blood sugar stabilized throughout the day?  My experience has been that of my husband as he is diabetic and his blood sugar can sometimes go up high. He uses strength training and cutting back on carbs to bring down the sugar level.

Come visit us at our new location if you have not done so! We are at 17072 Van Buren Blvd, Riverside-Near where old “Tuesday Morning” used to be and in the same complex as Stater Brothers and My Learning Studio.

Call/Text: 951.296.3546

E-mail: support@villagecoachfitness.com

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