One Fundamental Truth That Will Keep You Inspired To Workout
We want to be healthy and fit. And we know that exercise is a major component of that. Then why is that we sometimes have such a hard time getting to the gym to workout? What stops us from adhering to the healthy habits we covet? Well, let’s talk for a moment about what motivates us. And before we get to the one fundamental truth that will keep you inspired to workout, let’s be honest about some of the things we say to ourselves to sabotage our efforts. Because even though we have the best intentions of being healthy and fit, our critical inner voice can kick in and come up with a host of reasons why you should skip out.
Things you tell yourself to avoid the gym:
You’re tired because…
You couldn’t sleep last night
You had a really long day at work
You had a really rough day at work
You’re sick because…
You can’t shake this cold that’s going around
Allergy season is really taking its toll
You have too much to do because…
You have school assignments piling up
There’s work around the house that you’ve been meaning to get to
You just are flat out feeling overwhelmed
There’s a good chance you’ve felt one of these feelings, or all of these feelings. You’re not alone – we all have. And we all do. But if there’s one universal truth with regards to health and fitness it’s this: Exercise does wonders for the mind and body.
No matter how you’re feeling leading up to your workout, if structured correctly, you’re guaranteed to feel better afterwards.
You’ll feel proud of yourself for overcoming your critical inner voice
You’ll be proud of yourself for strengthening your body
You’ll enjoy the “runner’s high” following the natural release of chemicals and hormones by your body during rigorous exercise
And perhaps most importantly, you’ll be taking ownership of your own health and fitness
“Exercise does wonders for the mind and body.”
Please be mindful of this the next time you catch the lazy bug and feel like skipping out on your workout. When you’re feeling overburdened and overwhelmed, feeling stressed, or tired, Plant Powered Fitness has the cure: Come and train with us. We’re here for you.
Four Signs That You’re Eating Too Little to Lose Weight
So you want to lose weight. We get it. We do. Summer is right around the corner which means outside excursions, pictures, pictures, and more pictures. We’re talking #beachSeason, #sunsOutGunsOut, and of course, #sunsOutBunsOut!! You want to look good in your tank tops, shorts, and bikinis. Who wants to miss out on all the fun? Nobody. That’s who. But you’ve noticed that you’ve put on a few pounds (or more) over the winter. And now you’re feeling part motivated and part (mostly) anxious. And you’ve researched through the endless annals of the internet, and learned that weight loss is determined by one little pesky formula:
weight loss = energy in < energy out
If this formula seems overly simple, it’s because it is. However, in the most general of terms, it’s accurate. In other words, if you consume less calories (food and beverage) then you expend on a daily basis, you’ll lose weight. Reading further into this, you see that the degree of that weight loss is largely determined by your activity level, and the amount of the calorie deficit.
You’ve then contemplated how to use this new information. Still thinking about summertime, sunsets, and swimsuits. Now… please share this article if the following thought has crossed your mind:
“If I can lose weight by eating fewer calories than I use each day, then I can probably lose a lot more weight if I eat a lot fewer calories each day.” 🤔
There is a big problem with this line of thinking. In fact, you’ve just defined the framework for a starvation diet. You see, our bodies need a minimum amount of calories in order to perform all of its complex functions. Insufficient daily energy (calories) leads to a host of complications including malnutrition, lethargy, lost mental acuity, moodiness, muscle atrophy, and more.
It’s recommended that the average person consume between 25-30 calories per kg of body-weight. Therefore, if you weigh 180 lbs., you’re daily caloric needs are between 2,045 calories(180/2.2) * 25 = 2,045 and 2455 calories(180/2.2) * 30 = 2455. You’d target the lower end of the range for weight loss, and the higher end for maintenance.
MyFitnessPal lists the four following signs that you may be eating too little:
You can’t lose those last 5 pounds
And as mentioned previously, some common side effects of starvation diets are lack of energy, and mood swings. And if you’re not eating enough food, there is a high likelihood that you’re not consuming enough dietary fiber, and that will interrupt your digestive system. The last point about reaching a plateau is debatable. But our bodies do need adequate supplies of varied nutrients in order to make all systems function as designed. And our metabolic system is not exempt.
For help with adopting a sustainable diet for weight loss, talk to a reputable personal trainer, and perhaps a nutritionist. Or find a stellar trainer who’s also a specialist in weight loss and fitness nutrition.
Feel free to leave feedback in the comments.
If you’re trying to lose weight, it’s pretty cut and dry, right? Cut as many calories from your diet as possible. Unfortunately, it’s possible to eat too little, which not only makes it harder for you to achieve a healthy weight, but can also cause other health problems. The first thing you should ask yourself is, “Why do I want to lose weight?” This seems simple. It’s usually to fit into smaller clothes or to look better. But these reasons can cause you to make decisions that aren’t necessarily in your best health interest. Eating below your needs is just
What do you call people who eat both plant-based and animal-based foods? Omnivores. Okay, that was an easy one. But what do you call someone who eats plant-based foods, and animal-based foods, but eats less animal-based foods than they did previously? Or less animal-based foods than the person next to them? What about if you only eat animal-based on Tuesdays and Thursdays? Well, all of those folks are still omnivores. However, some people are using a new label to differentiate themselves from others who share similar diets.
Have you heard of the term ‘flexitarian’? Flexitarians are people who consider themselves to be vegetarians, but who still ‘occasionally’ eat meat, according to IDEA. Despite the obvious oxymoron inherit within its definition, flexitarianism is gaining popularity amongst some folks in the United States. The fact is that the US understands that it has a health problem, even if it doesn’t understand how to fix it while at the same time protecting its financial interests. And people want good health. But is being a flexitarian the answer?
It’s well established that the more plant-based foods you eat, coupled with the less animal-based foods you eat, the better your health will be. Flexitarianism doesn’t put any parameters around how much animal-based food you eat. The whole premise is based on maintaining your flexibility to eat meat, poultry, seafood, and dairy, as much and as often as you like. Which sounds a lot like… You guessed it, an omnivore.
If you really want to upgrade your health, you’ll want to eliminate animal-based foods from your diet all together. Numerous studies have shown that there are significant health risks associated with consuming more than 5% of your daily protein from animal-based foods. If you’re interested in changing your diet out of concern for the environment, the way animals are treated, or your health, then the best thing you can do is to adopt a 100% plant-based whole foods diet.
Have you been tempted to become a vegetarian, but the thought of giving up barbecues or your mom’s meatloaf seems too daunting? Thankfully, you can obtain many of the same benefits of vegetarian living without forgoing meat completely. You just have to become a “flexitarian.”
So you’re ready to workout. Congratulations! You’ve put yourself in the right mindset. But where do you begin? Where will you workout? And what will you do? Perhaps you don’t have a gym membership. Or you do have a membership but can’t seem to find the time to get there. Well what if you could successfully workout from the comfort of your own home? A home workout might be the perfect solution for you. And Plant Powered Fitness is here to help.
Every week, we’ll be publishing a new home workout that should take no more than 20 minutes to complete, but will get your body in gear from top to bottom. We’re calling this series the #PPFweeklyWorkout. All you’ll need to do is check back in on a regular basis to get the updated routine. Each week’s routine will be carefully crafted by your favorite vegan personal trainer, Hashim Mteuzi. In order to fully participate though, there are a few prerequisites. Please ensure that you have the following equipment to get the most out of the workout plans:
1. Stability Ball
The stability ball is an essential piece of equipment that provides a level of controlled instability - ensuring that we're stabilizing and strengthening our core throughout all movements. We'll use the ball for core work, as well as exercises requiring a bench, or seat.
2. Foam Roller
Foam rolling, or more technically speaking, self-myofascial release (SMR), will improve muscle imbalances, increase joint range of motion (ROM), and help correct compensatory movement patterns. SMR will be incorporated sometimes at the beginning of the routine as part of the warm-up, or end of the workout as part of the cool down, and sometimes both! A high-density foam roller is recommended for this program.
You'll need a nice set of dumbbells for most of the resistance exercises. While body weight is viable alternative, once you reach a certain level of strength, you'll want to increase the load placed upon the body for maximal results. You have many options for dumbbells; coated, non-coated, and adjustable dumbbells. In terms of space-saving, and scalability, the adjustable weights are best.
4. Exercise Mat
You'll need a nice, comfortable exercise mat for your workouts. One that's large enough for you to perform floor exercises on, and that's durable enough to withstand some serious hard work.
Once you have these items, you’re ready to roll! Come back here every week for an instructor led workout designed to help you get healthy and fit. Master Trainer Hashim Mteuzi will provide you with functional workouts that you can do absolutely anywhere. You won’t find any gimmicky made-up exercises here. Just fun, functional exercises for a home workout that will power you through your day. You’re encouraged to share your experiences on social media and use hashtag #PPFweeklyWorkout!