Fight Camp Glasgow Bootcamps and Personal Training

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Food Labelling 101

Food Labelling 101

Summer is just around the corner and you should be seeing the benefits of how good FIGHT CAMP makes you look and feel. Hopefully you should be less stressed and more focused. Keep at it folks… you’ve only got 2 weeks… Remember the next camp starts on the 13th of April so if you have not already secured your place please email us info@fightcamp.org.

Now for those of you who need that extra push we are now offering personalised nutrition coaching which will include weekly check ups, weigh in’s and skinfold assessments. If you are interested in this package please email us for more information. 

I was asked this week if I could give you guys a bit more information on Food Labeling. So here you go… 

Why label food? 

In theory, food labels help us make informed – and, ideally, healthier – decisions. Having food and nutrition information available to us in a quick-reference format may help us choose the best foods for our needs. However, food labels may not accurately reflect what’s in the package. Be a critical consumer and don’t always assume what’s on the label is useful or accurate. Processed or pre-packaged foods will have the most variation as company data may not always be accurate. Food labels also ensure that manufacturers are accountable and transparent; in other words, that what you see on the label is what you truly get. If you’re concerned about what’s in your food, stick to whole foods.

Label types

There are two general types of labels:

  • ● Legally required labels: These are governed by laws and regulations around packaging and the provision of nutritional information. Usually these are on the back of the package and give information like ingredients and nutritional value.
  • ● Industry-provided labels: These are placed at the manufacturers’ discretion. Usually these are on the front of the package.

What counts as “label-worthy”? 

Food labels typically give information such as:

  • ● Ingredients (including specific additives, such as coloring, emulsifiers, and preservatives)
  • ● Nutrition information (e.g. calories, grams of fat)
  • ● Suggested serving size
  • ● “Best before” date
  • ● Where the food comes from
  • ● How to use and store the product

    Ingredients

    Generally, ingredients appear in order of proportion. In other words, if bread is mostly wheat flour. Then wheat flour will be the first ingredient.

    Genetically modified (GM)

    Rules vary from place to place about whether food can/should be labeled as organic and/or genetically modified (GM). Some regions, such as Australia, China, the Czech Republic, and South Korea, will label and/or strictly regulate GM ingredients. The EU goes one step further and also requires labeling of meat produced with GM feed. Generally, in countries that do label GM foods, anything with more than about 0.5-3% GM ingredients has to be labelled as such.

    The Problem With Food Labelling 

    Terms can be fuzzy – at least to consumers. 

    Lets take the term “juice” for example. What is “juice”? Well, to most campers, it’s something like the fresh-squeezed liquid from a fruit.However, on the label, you might see:

    • ● “__ juice” (e.g. “60% apple juice”)
    • ● “diluted __ juice” (e.g. “diluted apple juice”)
    • ● “juice drink” or “juice beverage”
    • ● a picture of the fruit

      See any of these and you might expect… juice. Except it’s not. The product could easily be a blend of juices, something that was freeze-dried and then reconstituted, or something made with a little bit of juice, and topped up with water and flavouring.

Terms may be meaningless in real life, with a normal serving size. 

Something labeled “low fat”, for example, may qualify as such because it has only a few fat grams per serving. But the serving size recommended may be ridiculously small. If you ate a normal-sized portion, you might get much more fat (or sugar, or sodium, etc.) than the label specifies.

Terms may use different words to name the same thing

For example: What is sugar? 

We could all agree that sucrose – aka table sugar – is definetly sugar. But what about:

● glucose?
 high-fructose corn syrup?
honey?
molasses?
rice syrup?
 maltodextrin?

There are lots of food substances that are technically sugary, but that don’t get labeled as such. A manufacturer could put other non-table-sugar substances into a food and label it “low-sugar”. Same holds true for “fat-free” and the use of ingredients such as mono- and diglycerides.

Terms may be purposely misleading or incongruous, to bypass regulations. 

Think of “buttery”; “no artificial ingredients”; “light-tasting”; “a nutritious source of fiber”; “made with real fruit”; “part of a healthy breakfast”; etc. Or brand names like “Lean Cuisine”; These don’t mean anything. They conjure up an image that you associate with the product.
Another example is labeling vegetable-based ingredients “cholesterol-free” or sugary candies “fat-free”. These things never had cholesterol or fat in the first place.

Making food labels easier to understand 

Unfortunately, the regulation part of many nutrition labels are, arguably, creator-friendly. They consist of information that scientists find interesting, presented often in ways that scientists would find useful.

For instance:

  • ● What % of the RDA for calcium does this product contain?
  • ● How many fat grams are in here?
  • ● What proportion of those fat grams are saturated?
  • ● What is the amount of sodium benzoate relative to mono- and di-glycerides?

    But perhaps you may want to know things like:

  • ● Will this food make me fat?
  • ● Does this food cause cancer in lab rats?
  • ● Should I feed this food to my kids or is is this gonna send them crasy?

    After all, you probably don’t think in terms of grams and percentages when you eat. (And arguably, you likely shouldn’t.) If you are like me and don’t find lists of numbers all that useful or informative. All you really want to know is: Should I eat this or not?

    Checklist when buying foods with food labeling

  1. Think about what information is most useful to you as a health-conscious consumer. What is the most important thing for you to know about a given product?
  2. Look carefully at how products are presented to you. What pictures and words are on the package? What messages do those pictures and words send?
  3. Observe your instinctive food choices. For instance, are you somehow drawn to foods with nice packaging? With the word “natural” on the package? What features seem to appeal to you in particular? Why?
  4. Test your instinctive response to a food against the label’s truth. For instance, if a food says “heart-healthy” and that appeals to you… turn the package over and check out the ingredients. Does the ingredient list match the “heart-healthy” claim?
  1. Ask yourself how you “know” what you know. How do you “know” that this food is “better” than that food? What are you using to judge? How much do you trust food companies?
  2. Slow down. Take a minute to consider how you’re making buying decisions. Manufacturers depend on consumers being rushed, busy, inattentive, and impulsive. Put your mobile phone down, take 30 seconds to read a package, and focus a few moments longer than normal. Why is this product in particular worth your hard-earned dollars?

Right Thats it for now folks, if you have any questions about this email, your nutrition or even the next camp please do not hesitate to get in touch.

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My Peak Challenge – Fitness Test 3

Hey Folks, The Fight Camp Team hope you are doing well and have recovered from the My Peak Challenge – Fitness Test 2.

Well It has been an incredible journey for all of us at the My Peak Challenge Team; from ourselves at Fight Camp, to Bear strength who have worked tirelessly to get you all the packages, to Sam who made this Idea a reality and to Beat Blood Cancer who will be recieving all of the money you have raised and doing so much good for those affected by cancer.

Sadly this will be the last fitness test as the Peak Challenge is almost upon us so best of luck and we would love to hear from you and how you got on.  Don’t forget to tag us and use the hashtag #mypeakchallenge.

Now Time for the test.  We will be doing a gym modified Triathlon for time of:

– Run 0.5 Miles
– Row 500m
– Ski 500m

Complete each and transition with as little to no recovery depending on fitness level.  If you have been training for a while, perhaps increase distances to:

– Run 1 Mile
– Row 1000m
– Ski 1000m

Or if feeling adventurous:

– Run 2 Miles
– Row 2000m
– Ski 2000m

Now we at Fight Camp realise not everyone will have access to the equipment we have mentioned so scale the test accordingly to what you have.  For instance you could;

– Run, Row, Bike

Or even substitute a piece of equipment for a bodyweight exercise;

– Walk, 50 Squats, row

Can’t access Any of the above equipment?  Your option would then be a Triplet of bodyweight exercises;

– 50 Squats
– 50 Situps
– 50 burpees

Remember the scales we have used previously for the above exercises, or if you can’t do one of the above exercises due to injury or medical condition then substitute exercises for ones you can do.

Disclaimer
—————-
See your doctor before starting any exercise or nutrition program. If you are taking any medications, you must talk to your doctor before starting any exercise program, including Fight Camp bootcamps and personal training or any of the exercises shown in these videos. If you experience lightheadedness, dizziness or shortness of breath while exercising, stop the movement and consult a doctor.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your doctor or registered dietician. If your doctor recommends you don’t follow any recommendations within this video or within any of the Fight Camp bootcamps or personal training, please follow your doctors wishes.

#fightcamp #personaltrainer #personaltraining #glasgow #ptglasgow #personaltrainerglasgow #gymless #bootcamp #fatloss #fatburn

 

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My Peak Challenge – Fitness Test 2

Hey Folks, The Fight Camp Team hope you are doing well and have recovered from the My Peak Challenge – Fitness Test 1.

Well its been almost three weeks so its time for a new instalment to test you both mentally and physically.  Completing this test will not only help improve your fitness, but also push you in the right direction for reaching your chosen “PEAK”.

The Fitness Test is as follows:

After completing an appropriate WARM UP:

Perform a 2000m Row for time.

 

If you have any injuries or medical conditions, please check the video for some scales and adaptations that might be more suitable for your fitness level.

Disclaimer
—————-
See your doctor before starting any exercise or nutrition program. If you are taking any medications, you must talk to your doctor before starting any exercise program, including Fight Camp bootcamps and personal training or any of the exercises shown in these videos. If you experience lightheadedness, dizziness or shortness of breath while exercising, stop the movement and consult a doctor.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your doctor or registered dietician. If your doctor recommends you don’t follow any recommendations within this video or within any of the Fight Camp bootcamps or personal training, please follow your doctors wishes.

#fightcamp #personaltrainer #personaltraining #glasgow #ptglasgow #personaltrainerglasgow #gymless #bootcamp #fatloss #fatburn

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Warm Up Ideas

Hey Folks whether your carrying out the Peak Challenge or just exercising yourself  in general, it is vital that you start off with a good warm up to get the blood pumping, mobilise the joints and stretch the muscles you will use within your workout so as to avoid injury.

General Mobility Warm Up

 

 

Low Impact Mobility Warm Up

 

 

Standard Squat Based Warm Up

 

______________________________________________________________

IMG_1314John Valbonesi is a Glasgow Personal Trainer and Co-Director in Fight Camp Ltd.  Over the past 5 years he has made it his mission to help as many people in the Glasgow area reach their Fat loss and Fitness goals.  If you are interested in getting in contact with John or any of the members of the Fight Camp team, just drop them an email at Fight Camp or check out their Glasgow Personal Training Website.

______________________________________________________________

 

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My Peak Challenge Fitness Test

Welcome to the Peak Challenge Folks.  During the 3 months that the challenge is running we want you to come up with your Challenge or “Peak” as it were and work towards it whilst Sam is working towards his.

Whether its climbing a flight of stairs, running a 10k, pushing yourself in the gym; we want you to strive to better yourself and in the process Raise Awareness and money for Beating Blood Cancer.

The Coaches At Fight Camp would like to help you reach your “Peak” by giving you help and advice swell as workouts to improve your health and fitness, so that whatever your chosen challenge is, You’ll GET THERE!!

First off the Fight Camp Team has a fitness test to see where you are at at the moment.  Please Note this test is not for the faint of heart and if new to exercise please consult your Doctor or physician to double check that starting a new exercise regimen or any of the exercises or demos shown here are ok for you, especially if you have previous conditions or are on any medications that could be exacerbated by vigorous exercise/activity.

If you have any injuries there are some adaptation videos swell.

Also I have Attatched a welcome Pack and Fitness Test Sheet Here:
Peak Challenge Fitness Test Sheet

For you to record your scores and compare them to future attempts.

 

The Test itself will comprise of 3 parts.  Make Sure you Warm Up thoroughly before attempting any of these tests and if you haven’t done so yet double check with your doctor that you are ok to carry them out.

These Tests can be done on separate days or in the one session (not for the feint of heart)

Fitness Test 1

Set a clock or Timer for 10 minutes and complete as many rounds of the following four exercises as possible within the 10 minutes:  Take breaks when you need and wage when you need but ultimately test yourself to see whats achievable for you within the 10 minute time frame.

The Exercises are:

10 Reps of Bodyweight Squat
10 Reps of Push Up
10 Reps of Lunges (20 per leg = 20 total)
10 Two Touch Sit Up

The four exercises above = 1 round, repeat and aim for as many rounds as possible.
Note: – When recording your score, if you completed 4 full rounds and started the 5th when the timer ran out you record that you got 4 rounds.

Record Total Rounds on the Test Sheet above.

Fitness Test 2

Set a Clock or Timer for 5 Minutes and complete as many reps as possible within the five minutes of the Burpee Exercise.

Record Total Reps on the Test Sheet above.

Fitness Test 3

Set a stopwatch and hold the Push Up Plank position for as-long as possible.

– Shoulders should be directly over your hands
– Abs and Glutes should be braced and squeezed tight.
– Don’t let the hips sag
There should be a straight line from shoulders to hips, and hips to feet.

______________________________________________________________

Alternatives and Adaptations

 

Low Impact Version of Fitness Test 1
———————————————-

 

Fitness Test 2 Burpee Adaptations
—————————————–

 

 

______________________________________________________________

IMG_1314John Valbonesi is a Glasgow Personal Trainer and Co-Director in Fight Camp Ltd.  Over the past 5 years he has made it his mission to help as many people in the Glasgow area reach their Fat loss and Fitness goals.  If you are interested in getting in contact with John or any of the members of the Fight Camp team, just drop them an email at Fight Camp or check out their Glasgow Personal Training Website.

______________________________________________________________

 

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My Peak Challenge

Peak Challenge

Take one Hollywood actor, add a top Glasgow based personal trainer, throw in some globally loved fitness clothing and sprinkle with a great cause.

Mix in equal parts talent, training and teasing and leave to simmer until 28 December 2014.

 

The result?

 

 

My Peak Challenge

 

What’s the Deal?

Outlander star Sam Heughan has teamed up with Fight Camp Glasgow’s John Valbonesi and Bear Strength Clothing to create My Peak Challenge in aid of Leukaemia & Lymphoma Research.

 

A fully scalable programme that can be tailored to suit all ages and abilities, My Peak Challenge aims to encourage individuals from all walks of life – yes, that includes YOU – to reach peak fitness, achieve personal goals and feel great – while raising money for an incredibly deserving charity.

 

 

What’s More…

By joining us you will receive all the support and motivation you need via the My Peak Challenge online community on Twitter, Facebook, Instagram and YouTube  – and you’ll also be encouraged to share your goals, updates and progress throughout your journey.

 

So Where Did The Idea Come From?

The brainchild of Sam Heughan, the actor explains in his own words:

 

“I had this idea while working in Scotland and came to John for help. I love walking, climbing and being outdoors and I wanted to share that passion with all the friends and fans. “There’ll be even more surprises in the future but for now I challenge you to make the first step with us and sign up today!”

 

 

What To Do Next…

Whether you’re planning to do this alone or gather a group of friends, family or work colleagues, just choose your challenge and set your goal!

 

Whether it is taking a flight of stairs, climbing a hill, cycling around town, a run in the park, a walk on the beach or a group workout – the entire My Peak Challenge team will be offering all the support and motivation you need to achieve those goals in time for the set My Peak Challenge Weekend.

 

When Will My peak Challenge Weekend Take Place?

The official My Peak Challenge weekend will take place on 14 and 15 March 2015. Save the date because this is when you’ll be encouraged to join us in real time and carry out that chosen challenge you’ve been training towards.

 

Don’t forget to share pictures and results of your unique efforts with the rest of the community – and the world – through our social media pages using the hashtag #MyPeakChallenge

 

How Do I Take Part?

You can take part by visiting www.bearstrength.co.uk to purchase the limited edition My Peak Challenge welcome pack!

 

This exciting welcome pack – which costs just £30 and includes a £5 donation from every sale to Sam Heughan’s chosen charity, Leukaemia & Lymphoma Research – will include:

 

Limited edition My Peak Challenge Bear Strength T-Shirt

Sam Heughan My Peak Challenge A5 print

Limited edition My Peak Challenge wristband & sticker
One-off bounce-back voucher (because we’re nice like that!)

Full details & instructions on how to take part.

 

CLICK HERE TO BUY

 

Please direct all charitable support and donations for your chosen challenge directly to the dedicated My Peak Fitness Just Giving page – www.justgiving.com/MyPeakChallenge to allow us to keep a running total of all money you wonderful lot have helped raise by taking part in this event!

 

 

Join My Peak Challenge…

 

www.bearstrength.co.uk/MyPeakChallenge

www.justgiving.com/MyPeakChallenge

Twitter.com/MyPeakChallenge 

Facebook.com/MyPeakChallenge 

Instagram: @MyPeakChallenge

 

Dedicated hashtag: #MyPeakChallenge

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5 Habits That Cause Body Fat

Lets be honest there’s nothing quite as frustrating as that stubborn bodyf fat especially when it sits around your waist, makes your clothes tight and destroys your confidence.

Good Workouts Start with Mobility Drills

Fight Camp Began This Week

If you have belly fat to lose, then chances are that you are harboring one or more of these 5 habits that cause body fat. 

Read the 5 Body Fat Habits below to identify the reason why your stubborn Body Fat fat won’t budge… 

Belly Fat Habit #1: Too Much Sugar
Sugar is found in many of the foods that you eat daily. From breakfast cereals, to coffee drinks,  energy drinksand  even in some protein bars advertised as health.

More and more items in your daily diet contain sugar that you probably aren’t aware of.  

Exercise Raises the Metabolism

Exercise Raises the Metabolism

All of these sugar calories add up quickly and translate into body fat  gained. 

Make it a habit to read the ingredients and the sugar count in the foods you are eating. Pay special attention to breakfast items, yogurts, protein bars and any item that is packaged. Avoid eating foods that contain added sugars as a part of your daily diet. 

Belly Fat Habit #2: Daily Dessert
There used to be a time and place when desserts were reserved for Sunday evenings and

Learn The Basics Then Progress As You Are Able

Learn The Basics Then Progress As You Are Able

special occasions. Not anymore and especially after the festive season when cupboards are probably still stocked with sweet things.

These days dessert has become a daily occurrence. Much like the first Belly Fat Habit, having dessert is another form of having too much sugar, and all those sugar calories rapidly turn to fat. 

Forget eating dessert everyday. Save desserts for cheat days and special occasions, and if you absolutely must have something sweet have some fresh fruit especially if your main meal contained a lean protein in it.

Belly Fat Habit #3: Bad Snacking
In recent years snacking has been named one of the bes

"There's A Good Atmosphere In The Gym"

“There’s A Good Atmosphere In The Gym”

t ways to maintain your metabolism, in order to burn fat all day long; and while there is some truth to eating small, high protein-high fiber meals frequently, for the most part all of this snacking has done nothing better than make us fat. 

Most snack items are crunchy and salty, 2 qualities that you’ll rarely find in a healthy snack, and contain loads of simple carbohydrates and, you guessed it, more sugar. In order to avoid belly fat you’re better off avoiding all traditional snack foods, and to fall out of the habit of ‘snacking’ entirely. 

If you’re hungry between meals then eat a small amount of protein and fiber, such as a hard boiled egg with cucumber, or a packet of tuna with celery. 

Belly Fat Habit #4: Daily Alcohol
Having that drink with dinner (or two, or three…) can quickly become a fast and steady habit. It’s easy to justify the drinks because you had a long, hard day and you deserve it. The alcohol takes your mind off of your troubles and loosens you up for a good time. However, all those alcohol calories are basically sugar, and all that sugar is going straight to your belly. (Beer belly, anyone?) 

Breaking your daily alcohol habit is tough, I’ll give you that, however it may motivate you to know that it’s nearly impossible to lose fat on a day when you’re drinking alcohol. Alcohol = fat storage mode. Also it’s great to know that once you’ve allocated alcohol to cheat days and special occasions, you’ll lose fat quicker and easier than ever before. 

Belly Fat Habit #5: Lack of Exercise

Train Hard...Train Smart..Willpower Required

Train Hard…Train Smart..Willpower Required


This one is kind of a no-brainer, right? If you aren’t moving your body in a consistent, challenging way then you’re going to store body fat. Plain and simple. An effective, invigorating exercise routine is the ticket you need to dump that fat for good.  

Need some help in this area then why not drop us an email to see how we can help you start your body transformation.

Email us at info@fightcamp.org

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Burn Fat This Christmas

Good Things Come to Those Who Wait... Bring on 2015

Good Things Come to Those Who Wait… Bring on 2015

New Gym

Good Things Come to Those Who Wait… Bring on 2015

Hey folks hope your all well and looking forward to the festive season.  

Notoriously this two week period plays havoc with our waistlines what with all the parties and celebrating.

To Combat this no-doubt surge in calories you can do one of two things:

1) Exercise some self control d;-)  This isnt fun but will save your waistline

2) Train. Train. Train. – Just because the gym is shut for a few days does not mean you can’t get some amazing training sessions in.    In fact you can get some amazing workouts in over the next two weeks in your house and you don’t even need any equipment. – Don’t wait till January the 1st for a new years resolution.

Incase you missed them – The Fight Camp Team have got some epic FAT ANNIHILATING home workout videos for you to follow along with to keep those metabolisms stoked.

Check the videos out HERE 

Note they are completely free to view – think of it as an early chritmas present d;-)

And Keep Up The Good Training over Christmas.

P.S. The Photos above are a sneak peak into what 2015 holds in store – Watch this Space.

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Another Year… Another Resolution

“Christmas is coming and the goose is getting fat …real fat… but it looks like it’s not just the bird that is gaining.

In truth, you’re probably worse off now than you where this time last year. What started as a great year has ended in a pool of chocolate cake and Pommes Frites. You’ve spent the last month trawling through books, magazines and cyber space, trying to find the golden ticket, the piece de resistance to shedding those damned extra kilo’s. You say you “got it covered”, “next year will be different” but undoubtedly come early February the January health kick will have died a death.

So whats the problem?

Your approach might be the problem? Did you consider that you might be the one making nutrition hard? Perhaps you’re trying to learn and do too much at once? Granted there is the exception to the rule but it’s this “all or nothing” culture which can and will lead to failure. The media doesn’t help exasperating this issue with its incessant publications of new fitness articles. Everyday they contradict yesterday’s wonder which only adds to the heightened state of confusion that you must already be experiencing. Sound familiar?

So what do you purpose smart ass?

I suggest we keep it simple, forget about the starvation regime or quick fix shake that the Herbalife Guru insists you can’t live without… Let try something different… let’s adopt a principle… a principle so simple that you might not even feel you are doing anything. Let’s commit to a single, but immensely important idea. The principle is called: habit based coaching which basically means that by focusing on less, you achieve more.

Creating the Habit?

The only way you’ll form long-lasting habit is by applying the power of less: focus on one habit at a time, so that you’ll be able to focus all your energy on creating that one habit. Below is a list of proven habits and behaviours that’ll help you lose fat. Read through them and choose one habit to follow for the next 14 days or so. Pick whichever one seems easiest to you.

Once you choose, ask yourself the following question:

“On a scale of 1-10, how confident am I that I can do this habit every day for the next 14 days?”

If the answer is 9 or 10, you can get started on the habit.

Pick ONE of the following habits, and do it every day for 14 days.

Exercise for 30 minutes.
Take fish oil and a multivitamin at breakfast.
Drink at least 8 cups of water.
Eat at least 4 one-cup servings of vegetables.
sleep at least 8 hours (including naps and night time sleep)
During each meal, stop eating when 80% full.
Twice during the work day, get up and do 5 minutes of muscle stretching.
Eat 4-5 meals
Eat lean protein with each meal.
Replace grains with greens during each meal.

These 10 habits should give you a great start on the fat loss process in the new year. Don’t try and pile them all on at once. Begin by choosing only one new habit that you’re confident you can do for 14 days. You can’t do it all at once, every day. But the good news is you don’t have to!

Instead, pick one proven behavior to start with. The same way you would learn any skill, you’re going to learn to get fit and healthy.

 

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