We know you’ve been doing your best to eat healthy and exercise, and along with this most likely, this means you’re weighing yourself and seeing some fluctuation. But don’t fret, there are many reasons for this!
Need help understanding nutrition and the scale? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!
You’ve added exercise to your weight loss plan and you’re committed. So why is the scale not moving, or even going up? This can be very frustrating but don’t despair; there are many reasons why…
Need help reaching your weight goal? Contact Us at Functional Performance Fitness so we can discuss which of our programs, both fitness and nutritional will work best for you. Functional Performance Fitness has many programs for nutrition, exercise and recovery – contact us now!
You’ve been working really hard on getting the weight off right? You’re either doing it while on a specific diet, just eating less in general, and/or exercising regularly. And this is all great, it’s probably working. But what happens when you’ve reached your goal and it’s time for weight maintenance? Studies show that you can lose weight on almost any diet, but when it comes to long-term management this is where we fail the most.
Why is the weight loss so hard to maintain?
So now that you know these things, what can you do to maintain the weight loss?
If you reached your weight goal and need some extra nutrition or exercise support Contact Us at Functional Performance Fitness to talk about your goals. Functional Performance Fitness has many programs for nutrition and exercise – contact us now!
You may think that eating healthy means eating becomes boring, but it really doesn’t have to be that way. Below are some ideas on what foods to swap out to cut calories while still eating delicious (and healthy) food.
Here are some easy swaps that save big calories:
These simple swaps should be easy to incorporate into your healthy lifestyle. But if you are looking for more information on how to make these simple food changes Contact Natatia at Functional Performance Fitness to talk about your nutrition goals!
Cherry Pie Crumble Bars
Serve this delicious and healthy dessert at your next BBQ!
For the Dough:
• 3/4 cup chopped almonds
• 2 cups gluten free oat flour
• 1 cup quick oats
• 1/4 teaspoon salt
• 1/2 cup maple syrup
• 1/2 cup coconut oil
For the Cherry Filling:
• 4 cups frozen cherries
• 1 tablespoon arrowroot starch mixed with 1 tablespoon water
1. Preheat the oven to 350 degrees. Line a 9x9 inch baking dish with parchment paper.
2. Spread the almonds out on a baking sheet and bake for about 7 minutes until golden brown. Set aside.
3. In a bowl, combine oat flour, quick oats and salt. Stir in maple syrup and coconut oil. Using your hands, pinch mixture together to incorporate coconut oil.
4. Add walnuts, and knead to combine.
5. Press 2/3 of the mixture into baking dish, making sure it’s one solid crust. Bake for 15 minutes. Remove from the oven and cool for 5 minutes.
6. Meanwhile, add the frozen cherries into a saucepan. Heat over medium heat until the cherries are defrosted and the sauce is simmering. Use a fork or potato masher to gently break cherries into smaller pieces. Remove from heat, add in the arrowroot starch mixture. Return to heat and simmer. Remove from the heat and set aside.
7. Pour the cherry filling over the baked crust and sprinkle on the remaining crumble.
8. Bake uncovered for 14 to 18 minutes, until the topping is firm.
9. Let cool for 45 to 60 minutes.
Whether you’re just starting your exercise routine or have been exercising for awhile now there’s always the little voice in your head telling you there are other things you should be doing. But let’s face it, you don’t. Nothing is more important than doing something healthy for your body, which really translates into a happier you and being able to be there for those you love.
So what can you do to master the voice in your head?
• Acknowledge that it’s an ongoing process. There’s no ultimate end goal, it’s a behavior that is fluid and changes as you master a movement, or a running distance. Don’t get frustrated at a perceived setback, it’s all part of the process.
• Set reasonable goals, if you’re just starting your new routine don’t set your goals so high that you end up failing miserably. Your goal is to run a 5K? Don’t go out and buy the most expensive running shoes, start with a walk around your neighborhood for 20 minutes.
• Treat your exercise as training. Once your reasonable goal is set, train for that challenge. You can hire a personal coach, or try one of the many apps available. Educate yourself about your choice of workout. Is it weightlifting, HIIT, or running? There is an abundance of information via the Internet and social media platforms to help you understand what you’re doing and how to improve.
• Find a workout buddy or a gym that offers group classes (at Functional Performance Fitness we have many many group classes that are included in our gym membership). You won’t want to let down your workout buddy, they’re your accountability partner. As well, making friends in a group class makes going to class fun, enjoyable, and something you’ll look forward to going to.
• Create habits that will help you to stay on track. Plan on training in the morning, track your daily food and exercise, put your gym clothes in your car, post about your workout on Facebook. All little habits will turn into a routine.
• Create a recovery routine to help ease the soreness. You will be sore so don’t let that be your excuse to not do your training the next morning. Add stretching, foam rolling, proper nutrition, “rest days”, sleep, and hydration to your routine.
Remember this is a life long process that will change with your work and family life, your goals, your age, so relish in your victories, put the bad days behind you and stay on the right side of the mental side of getting and staying fit.
Looking to socialize while you’re working out? Looking for a change and master your mental side to get fit? Contact Natatia at Functional Performance Fitness to talk about all the new and fun group classes and the many other workout options being offered!
We all know water is good for us and that we should probably drink more of it. So why, then, do people find it so difficult to sip from what is arguably the fountain of youth?
We're all guilty of it -- choosing a can of pop over a bottle of water. But what happens when our kids develop the same habits? Forty-five percent of Canadians drink an average of four or more non-water beverages per day, according to a survey released for Nestle Waters Canada. In the survey, 22 percent of respondents said their child drinks fruit juice the most often.
"It's scary to think about, but it does grab my attention," says Sherry Torkos, pharmacist and author of The Canadian Encyclopedia of Natural Medicine. "This issue needs attention because it can lead to larger health threats, especially for kids."
Water provides the body with health benefits…just take a look at how water helps:
• It balances body fluids. Your body is composed of about 60 percent water and performs vital functions such as protecting your organs and tissues, regulating your body temperature and carrying nutrients and oxygen to your cells—essentially it keeps your body running like a well-oiled machine.
• It keeps skin looking healthy. Water moisturizes your skin and functions as a protective barrier to prevent excess fluid loss (think free anti-aging cream). In addition, it can keep your skin fresh and smooth.
• It boosts the immune system. Those who guzzle water are at a lower risk of getting sick. This crystal-clear concoction may help fight against flu and other ailments.
• It can help control calories. While drinking water may not be a weight-loss strategy, per se, substituting it for higher-calorie or sugar-filled beverages can help by removing by products of fat, filling you up so you’re not noshing, acts as a natural appetite suppressant and raises your metabolism.
Some additional reasons to get enough water throughout the day:
1. Maximize your physical performance.
2. Increase the your energy and brain function.
3. May prevent and treat headaches.
4. May relieve constipation.
You get it right? It’s important to get enough water, but how much is enough? There is so much information out there about what amount is the right amount, but a good guideline is to drink enough water so that you don’t feel thirsty – you’re body WILL tell you. And keep in mind the right amount of water is going to depend on your activities throughout the day. You’ll definitely need more water if you’re exercising, especially in humid or hot weather, if you’re ill, or you’re pregnant.
But, if you’re someone that needs a hard fast rule to go by, “The National Academies of Sciences suggests that women consume a total of approximately 2.7 liters (91 ounces) of water from all beverages and foods each day and that men get approximately 3.7 liters (125 ounces) daily. But these are just general guidelines and are not supported by firm scientific studies.”
Have more questions about hydrating for optimum health? Contact Natatia at Functional Performance Fitness. - she’ll help you get on the road to proper hydration.
Grilling season is here…put a healthy (and interesting – raisins!?) twist on your summertime barbeque!
Grill Up a Heart-Healthy Meal With Tasty Veggie Sliders
Makes 12 patties
1 can black beans (drained, rinsed)
1/2 small red bell pepper, (1/3 cup small dice)
1/2 small onion, (1/3 cup small dice)
1 stalk of celery, (1/3 cup small dice)
3 cloves garlic (peeled, diced)
1/3 cups raisins (finely chopped)
1/2 teaspoon salt
1 teaspoon chili powder
1/2 teaspoon chipotle powder
2 teaspoons cumin
3/4 cup bread crumbs
1/2 cup quinoa, cooked and cooled
In a medium bowl, mash black beans until thick and pasty. In a small bowl, mix finely chopped bell pepper, onion, celery, garlic and raisins. Stir into mashed beans.
In another small bowl, stir egg, salt, chili and chipotle powder and cumin. Stir the egg mixture into mashed beans. Mix in breadcrumbs and quinoa until mixture is sticky and holds together. Divide into small patties.
If grilling, preheat an outdoor grill for high heat and place patties on a lightly oiled sheet of aluminum foil and grill 8 minutes on each side.
If baking, preheat oven to 375 degrees (F) and place patties on a lightly oiled baking sheet. Bake 10 minutes on each side.
Place on whole-wheat or gluten free 4-inch bun, and serve with avocado, lettuce, tomato and cilantro.
We hear it all the time…we’re eating too much sugar. Excess sugar contributes to weight gain (particularly around the middle), chronic inflammation and our ability to fight whatever bug is going around. But did you know that by cutting sugar out of your diet you’ll experience a mood boost and general all over good feeling? Sounds easy right? It’s not. Sugar is highly addictive recently compared to an opioid high!
So how do you beat the intense sugar cravings?
Keep your blood sugar level steady by eating regularly. Making sure your meals contain healthy proteins and fiber will keep you satisfied and help to deter that midday sugar craving. And keep healthy sweet snacks in your purse or at your desk.
In nature there is sugar and along with that sugar comes fiber, vitamins and minerals. Have berries, apples, pears, and carrots on hand when that craving hits. The ultimate benefit is not having that sugar crash that makes you reach for more sugar. Put a fruit bowl on the counter for easy access.
Make sure your getting enough sleep. Being sleep deprived makes your body produce the “hunger hormone” ghrelin – keep this sugar-craving hormone at bay by getting enough rest for your body. Put the phone away at least one hour before bedtime and create a sleep ritual to induce a good night’s sleep.
Did you know that there are good “bugs”? Some bacteria in your system are actually good for an overall healthy system. Your gut microbiota is part of what dictates what your crave. Satisfy your microbiota with good bacteria by eating fermented foods such as yogurt (choose Greek yogurt over the other heavily sugared options), kefir, kombucha and sauerkraut.
To help scale back that sweet tooth eat bitter foods before you eat the sweet foods. Some bitter foods include grapefruit, arugula, radicchio and Brussels sprouts. Veggies, like fruit will keep you satiated which equals less sugar cravings.
And don’t fret, like adding all new habits it can take up to 21 days for those sugar cravings to subside. Don’t lose sight during this time…remember all you’ll be gaining - energy, a great mood, lose of weight and finding new and delicious foods!
We know it’s not that easy so do you need that extra boost to get through those 21 days? At Functional Performance Fitness we offer nutrition guidance, CONTACT NATATIA for more information about the challenges you have when it comes to satisfying those sugar cravings.
When you’re trying to lose weight what doesn’t get in the way right? Whether it’s work, play, kid’s activities, family obligations; the barriers are always there right? These are several of the pitfalls along the way, so let’s break it down to make your weight-loss journey a success.
1. So many of us focus primarily on what we CANNOT eat. Throw that idea out the door! First put your focus on eating less and then what you CAN eat. There are plenty of nutritious foods available that are easy to make for breakfast, lunch and dinner. Avocado toast is a great and delicious way to get a jump-start on your morning, a Hummus wrap for lunch, and a savory soup in the evening for dinner…all these are super easy to make and healthy too!
2. Guess what? It’s NOT all or nothing. Statistics show that depriving yourself of things you love will typically lead to failure. Don’t deprive, revive! Love pasta? Instead of a creamy fattening sauce, try a whole-wheat pasta with veggies. The herbs and spices will satisfy even the pickiest eater.
3. Don’t have a plan? You’re setting yourself up for failure. The pounds didn’t add up overnight and taking them off isn’t going to happen overnight. A solid plan of just a few attainable specific weekly or monthly goals at a time will help you make lifelong habits.
4. Don’t cut food groups. Eat balanced meals and snacks that include healthy protein, carbs & fats. Forget the latest diet trend, eat balanced and nutritious meals and you’ll beat the scale.
5. Don’t replace meals with green juices and smoothies. Often the ingredients in these are not satisfying leading to eating more later. They often don’t offer the right amount of nutrients and can be loaded with sugar.
6. Don’t restrict your calories. Eating less is typically the best way to lose weight, although this is because you’re probably eating too much. But actually restricting your calories can backfire. Think about the quality of the foods you’re eating first.
7. It used to be the trend…low fat…remember that? But research is now showing that this isn’t so good for you. There are plenty of healthy and delicious foods high in fat you should have in your diet such as, nuts, avocados, whole eggs, and extra virgin olive oil.
When it comes to maintaining a healthy weight there are more benefits than just weight-loss. Many of us will be able to better manage chronic diseases, manage our stress, make new friends, improve our mood, and protect ourselves from future health problems. And this is important for people of all ages! Start implementing healthy eating early in your child’s life, and it’s not too late for you either. Did you know one in four adult Canadians and one in 10 children have clinical obesity, meaning six million Canadians living with obesity may require immediate support in managing and controlling their weight? Don’t be a statistic…you can find delicious and healthy recipes with simple Google search.
At Functional Performance Fitness we also offer nutrition guidance, CONTACT NATATIA for more information about the challenges you have when it comes to eating a health diet. We also have some DELICIOUS RECIPES for you to check out!
I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I teach my clients how to stay on the health & fitness path by exercising, eating better and staying healthy!