Nutrition Tips and Tricks

Scientists and experts are continuously researching on the impact of food on our body and for good reasons! Eating a balanced diet is vital for good health and wellbeing.

We put a list together of the most common tips for your daily nutrition:

1. Drink water (especially before meals)

The best time to drink water is half an hour before your meals. Multiple studies showed that half a liter of water, 30 minutes before each meal, increases weight loss by approximately 44%. Water intake per day should be at least 2 liters and it can vary depending on the weight of the person.

2. Vegetables and fruits

Vegetables and fruits are the “default” health foods. They are loaded with probiotic fiber, vitamins, minerals and all sorts of antioxidants. Studies show that people who eat the a good amount of vegetables and fruits have a lower risk of heart diseases, type 2 diabetes and obesity.

3. Make sure you eat enough protein

Eating enough protein is very important and many experts believe that the recommended daily intake is too low. Protein is particularly important for weight loss, and works via several different mechanisms. A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking. Eating protein has also been shown to lower blood sugar and blood pressure levels.

4. Minimize added sugar intake

Added sugar is the single worst ingredient in the modern diet. A high intake of added sugar is linked to numerous diseases including obesity, type 2 diabetes, heart disease and many forms of cancer.

5. Avoid processed junk food

All the processed junk foods are the biggest reason that more and more people are more overweight and sicker than ever before. These foods have been engineered to be “hyper-rewarding” – they trick our brains into eating more than we need, even leading to addiction. They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

6. Don’t go on a “diet”

Diets are notoriously ineffective, and rarely work well in the long term. “Dieting” is one of the strongest predictors for future weight gain. Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it. Weight loss will follow as a natural response of your body on better food choices and improved metabolic health.

7. Get enough sleep

It may be just as important as diet and exercise: a good night sleep. Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance.

Benefits of Having a Personal Training Coach from Be Strong Scientific Fitness

Our Head Coach Aleks has given us 10 benefits of hiring a Be Strong Coach.

Education: Being educated while exercising is essential in effectiveness and reducing risk of injury. A personal training coach will teach you everything you need to know about exercising. They will put together the perfect routine to help you achieve your goals, demonstrate the correct posture for each exercise.

Motivation: Exercising can be a hassle and at times it may feel like there aren’t enough hours in the day. Whatever the reason, sometimes it’s difficult to find the motivation to work out. Regular sessions with a personal trainer may give you the boost you need and having someone in your corner to push and encourage you can be rewarding. Sometimes all we need is a little more support.

Accountability: Accountability goes hand-in-hand with motivation. Throw the “I’ll go tomorrow; I’m too tired” excuses out the door because a personal trainer will ensure that won’t happen. Sticking to a fitness schedule gives you incentive to follow through and is the best way to achieve your goals.

Personalised Plan: A common misconception is that personal trainers are high energy, in your face, and work you to exhaustion with heavy lifting, which is far from the truth. Be sure to tell your trainer what you’re looking for and together you can develop a plan tailored to you. Then your personal trainer can set realistic goals based on your abilities and make adjustments where necessary, like if an old injury makes a certain exercise difficult. This will help you remain effective while keeping your body healthy.

Challenging: It’s easy to get bored with your fitness routine. Maybe you’ve plateaued or aren’t seeing the results you want. A personal trainer will challenge you and take you to the next level. They will implement exercises to keep you off that plateau and introduce new exercises to keep your workouts fun and fresh. Plus, it’s always rewarding to succeed when challenged.

Variety: Your trainer will develop a routine for you with plenty of variety. This may include machines, free weights, bodyweight exercises, and cardio. No two workout days will be the same, making each day fun and new.

Goals: Your personal trainer will start you out with small goals that will eventually lead to your final goal and show you exactly how to get there. Creating a time table that maps out your goals will show you what to expect along the way and help you be realistic about your progress.

Better Improvements: According to Be Strong, studies have shown that there are better strength improvements with supervised training than without. Personal trainers will coach, push, and motivate you more than you may be able to yourself.

Flexibility; Working with a trainer allows you the freedom to create your own workout schedule. Whether you prefer working out really early in the morning before work, on your lunch hour or late at night, your personal trainer can appease you. It’s really no different than scheduling any other appointment.

More Than Fitness: Your personal trainer is much more than just a fitness coach. You will spend so much time with your trainer that he/she can become your unofficial therapist. Yes, they are there to help improve your fitness but they also care about your well-being. Trainers can help you improve nutrition and even your mental health by giving you exercises aimed at relieving stress.