Why It’s Okay to Pig Out on Thanksgiving

It’s okay to indulge, even overindulge, once good ol’ Turkey Day comes ‘round. Cheat meals – even full-on cheat days – are good for the body and even more satisfying to the brain.

Restricting, psychologically speaking, just isn’t going to work in the long-term. Eventually, no matter your willpower, you will cave to temptation. You’ll scoop away at that pint of ice cream. You’ll feast on that fried chicken. You’ll pop open that bag of potato chips. Whatever the temptation, it’ll reel you in eventually. It’s okay. In fact, it’s even better than okay. It can be good for you, if done properly.

Food, even the junk, can be enjoyed without damaging your physique or putting a dent in your health and wellness goals at the Greenville sports club. Really? Yes. Really. It’s simple. The trick is scheduling these indulgences into your Greenville gym plan, either at one cheat meal or cheat day per week.

According to health guru, Tim Ferriss, there are two reasons why you should most definitely “cheat” on your Greenville athletic club routine.

  1. If you don’t allow for indulgences, you’ll go mental. The mind naturally wants what it can’t have. When you do allow for a cheat day/meal once per week, it’s easier to keep temptation at bay because eventually, you know you’ll be able to have whatever it is that you want. It promotes peace of mind, focus and healthy eating for the rest of the week.
  2. Your body actually benefits from a weekly cheat day/meal. Without it, your body will enter starvation mode. NOT GOOD. “Cheating” on your Greenville health center routine keeps you out of this state and actually supports fat loss.

Yeah, it might sound too good to be true, but it’s truly not. Sure, there are some caveats. To get the best experience from your Turkey Day cheating, read up on the important dos and don’ts in this post: The Ultimate Guide to the 4 Hour Body Cheat Day (www.slowcarbfoodie.com).

Cut your brain and body a break this holiday season, and schedule Turkey Day as a guilt-free cheat day. Get it out of your system so you can eat well (and have zero desire for those leftovers) and optimize your Greenville health club training.

Looking for an easy-does-it workout this holiday season? Greenville yoga is where it’s at, offering a great counter to the stress of the season. Contact us for the Yoga Greenville class schedule.

 

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5 Low-Carb Alternatives Cont.

Low-carb doesn’t have to be boring.

As mentioned in last week’s Greenville gym post, there are many creative low-carb substitutes for carb-heavy classics.

Rest assured, you don’t have to vow to ban bread from your diet for the rest of your existence. It’s all about balance. Flexible dieting is the most sustainable dieting route, meaning that you should structure in “bad” eating bouts to satisfy carb cravings. Suffice it to say, cheat day is a must!

Non-cheat days, however, stick to structured, mindful eating. This doesn’t mean Plain Jane eating. You can still enjoy your favorite, flavor-packed meals, but with a waistline-friendly twist!

  1. Swap cauliflower for mash potatoes.
    Steam some fresh or frozen cauliflower. Add some butter or a butter substitute (ghee is highly recommended!). Add a little sea salt. Then, puree in a food processor or blender. To make it even better, try adding roasted garlic. Yum!
  2. Swap squash for hash browns.
    Breakfast isn’t breakfast without this classic side dish. Summer squash (the football-shaped yellow kind) mocks the taste of potatoes when cooked, but is light on the carbs. Grate the squash, mix in an egg as a binder, shape into patties, and fry them in olive oil.
  3. Swap oatmeal and cottage cheese for pancake mix.
    Mix together half a cup of old-fashioned oatmeal, a quarter cup of low-fat cottage cheese, two eggs, and a dash of vanilla extract, cinnamon, and nutmeg. Whip up in a blender until smooth. Cook the mixture like a regular pancake. Bam!
  4. Swap mixed vegetables and/or black beans for pasta salad.
    Try black beans (or other legumes), diced tomatoes, and chunks of ham, tuna, chicken, or hard-boiled eggs for a protein rich, carb-light pasta salad rendition.
  5. Swap kale chips for ALL chips.
    There’s a plethora of kale chip recipes out there. Satisfy the craving for something crisp and crunchy with this healthy, nutrient-rich snack.

What are your favorite low-carb substitutes?

Need help finding a suitable, balanced diet plan? Greenville health club offers nutritional and weight loss counseling from certified experts that can help you create a complete nutrition program to complement your Greenville athletic club fitness and weight loss goals.

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The Truth About Fat: 5 Myths + Facts

Fats have been given an undeserved bad reputation. But the truth is, they aren’t all bad. In fact, some fats are not only health-promoting, but absolutely essential for your health and well-being. So, if the number on your scale is up, don’t blame fat. Blame the types of fat you’re consuming (and the all-too-tempting high-glycemic carbs).

THE TRUTH ABOUT FAT

  1. Myth: All fats are created equal.
    Fact: Not true. Trans fats and some saturated fats are bad for you because they increase cholesterol levels and heart disease risks. Monounsaturated fats and polyunsaturated fats, however, are good for you, lowering cholesterol and reducing heart disease risks.
  2. Myth: Lowering the amount of fat you eat = better health.
    Fact: The combination of fats that you eat, rather than the total amount in your diet, is what counts when it comes to your cholesterol levels and overall health. The key is simply this: eat more good fats and less bad fats.
  3. Myth: Fat-free foods = healthy foods.
    Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your scale’s reading. Many fat-free foods are incredibly high in sugar, refined carbohydrates, and calories: the culprits of weight gain.
  4. Myth: Low-fat diet = weight loss.
    Fact: The obesity rates for Americans have doubled in the last 20 years, paralleling the low-fat diet trend. Hmmm. That should tell you something. Cutting calories and steering clear of sugary, processed foods is the recipe for weight loss. Fats can even help the weight loss process, as they are more filling and substantial and thus, have the power to curb carb cravings and prevent overeating.
  5. Myth: All body fat is created equal.
    Fact: Where your fat accumulates matters. The health risks are greater if you tend to accumulate fat around your abdomen rather than the hips and thighs. This is because a lot of belly fat is stored deep below the skin surrounding the abdominal organs and liver, and is closely linked to insulin resistance and diabetes.

Don’t know your good fats from your bad fats? Greenville gym offers nutritional and weight loss counseling to help you develop healthy meal plans for fitness success. Connect with one of Greenville health center’s certified experts to create a nutrition program to complement your Greenville athletic club fitness and weight loss goals.

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3 Reasons to Drink Kombucha

Kombucha, an ancient Chinese drink dubbed the “Immortal Health Elixir,” has been around for more than 2,000 years.

While science cannot fully support its plethora of benefits, the drink’s persistence 2,000 years later suggests that it’s one powerful elixir. With its long-standing reputation for healing the body and fighting off cancer, arthritis, and other degenerative diseases, Kombucha has the potential to greatly benefit your health and fitness goals at the Greenville health club and beyond!

Kombucha Benefits:

  1. Detox + Support Your System.
    Kombucha promotes healthy livers. Being rich in many of the enzymes and bacterial acids your body produces and/or uses to cleanse your system, Kombucha lessens your pancreatic load and eases stress on your liver. What’s more, due to its high Glucaric acid levels, Kombucha may reduce cancer. Lastly, being chock-full of antioxidants, Kombucha has the power to boost the functioning of your immune system and elevate your energy levels. So, if you’re low on energy before your Greenville gym workout, try Kombucha as an energy-boosting coffee alternative.
  2. Keep Your Joints Healthy + Happy.
    Glucosamines, found in Kombucha, serve to prevent and treat all types of arthritis. By increasing the production of synovial hyaluronic acid, they work to preserve cartilage structure and ward off arthritic pain (similar to the way NSAIDs do). Also, hyaluronic acid enables connective tissue to bind moisture thousands of times its weight and supports tissue structure, moisture, lubrication and flexibility and reduces free radical damage, while associated collagen slows and reduces wrinkles. Tough day at the Greenville sports club? Achy joints? Skip happy hour. Kombucha is the ultimate Greenville athletic club post-workout cocktail!
  3. Boost Your Digestive Fire.
    As a naturally fermented beverage complete with a living colony of bacteria and yeast, Kombucha is classified as a probiotic. Probiotics have been celebrated for their many health and healing benefits including better digestion, mental clarity, and mood stability. Kombucha is also good for softening or eliminating the symptoms of fibromyalgia, depression, anxiety, etc. and fighting candida (harmful yeast) overgrowth. Been feeling low on energy during your workouts? Head just isn’t in the game? Try a daily dose of Kombucha to better your Greenville health center experience!
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10 Things to Add to Your Spring Cleaning Checklist

Spring into action these seasonal tips to reignite your fitness motivation!

  1. Check in with your doc: Check your blood pressure, cholesterol, and vitamin deficiencies to best design your Greenville gym workout routine and dietary plan.
  2. Set a schedule that you can stick to: Write out a realistic Greenville sports club exercise plan in an easy-to-access, frequently glanced at spot (i.e. your computer desktop, your google calendar, etc.)
  3. Snap up a new pair of shoes: Bad shoes are the culprit of many injuries. Hit up a running specialty store. Have them take a look at your gait/pronation to find a fitting shoe for you.
  4. De-clutter your pantry: Toss out any junk food that’s just been tempestuously hanging around such as holiday candies, chips, popcorn, pretzels, sugary cereals, cookies, etc. Out of sight, out of mind, out of stomach!
  5. Create a new playlist: Enliven your mood and Greenville athletic club workouts with a fresh line-up of inspiring, elevating beats.
  6. Toss out the old: Get rid of used and abused workout clothes. Replace the old threads with breathable, wick fabrics in preparation for the rising temps and sweaty workout sessions.
  7. Try Greenville yoga: Prevent injury and stretch! Spring is a very dynamic time, so it’s natural to get carried away with your physical endeavors. Counter all the excitement with physically and mentally grounding activities. Greenville yoga and Pilates classes are the perfect springtime soothers!
  8. Buy fresh: Check out local farmers markets to soak up some Vitamin D and to bring back some love to your kitchen. Think seasonal veggies and fruits, dried fruits, fresh fish, and raw nuts.
  9. Treat yourself: Book a massage or facial to pamper yourself and complement the springtime renewal process. Recovery and restoration are essential!
  10. Set goals: Be it a race or a new personal record you’d like to reach, be clear with your goals and write them down. Then, structure a Greenville health club routine that will pave the way for your springtime success!
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10 Ways to Beat Stress

Stress is inevitable. It’s not, however, a permanent, hopeless state. There are many stress relief methods out there. To live more healthy and emotionally-balanced, here are some stress-reducing tactics to test out. See if these methods can fine-tune your ability to move into a deeper connection to your source of well-being.

  1. Practice daily “checking in.” Get comfortable (sitting, lying down, or even legs elevated) and begin to direct your attention to your current state. Be as impartial as possible. Witness the good, the bad, and the ugly without judgment. After you’ve got a sense of where you’re at (emotionally, mentally, and physically), direct your attention to your breath. Simply observe your inhales and exhales, using the breath as a point of focus. Just doing this for a few minutes can totally transform your day!
  2. Breathe. When stress rears its ugly head, don’t react. Instead, stop, drop, and breathe. Sit in a comfortable seated position and commit to a few minutes of conscious, equalized breathing. Doing this can make a huge difference!
  3. Spend 5 minutes a day in a restorative inversion. Practice legs up the wall or legs on a chair with a slightly rolled blanket or towel supporting your neck. This is a lovely opportunity to align with your breath, check in, and counter the stimulation of a tough Greenville athletic club workout.
  4. Spend 5 to 10 minutes in a restorative yoga posture (even more if time permits). This is great to do daily or anytime you need a break. Suggestions: A forward fold like supported childs pose is great. If time permits, pair this with a gentle backbend like supported bridge pose, legs elevated, and another forward folding pose like bound angle/butterfly pose, wide-legged forward fold, or seated forward fold. End lying on your back with a long savasana. These are great movements to perform after a solid Greenville health club workout.
  5. Enjoy a bath with 8 to 10 drops of lavender essential oil. This can be especially lovely post-Greenville gym workout. Release tight muscles and receive the healing, calming benefits of lavender.
  6. Drink a soothing cup of herbal tea (like chamomile, mint, or rose).
  7. Take a brisk 10 to 15 minute walk. Get into a comfortable rhythm, clear your head, and get some fresh air!
  8. Exercise or take a Greenville yoga class. Blow off steam, sweat, and feel the weight of stress lift.
  9. Listen to chill music. When you’re stretching and unwinding from a strong sweat sesh at the Greenville sports club, put on some chill tunes to calm your system.
  10. Sleep. Sleep deprivation is a sure way to stress, limiting your patience and increasing your irritability. Try to get 7-8 hours of sleep per night to best deal with daily stressors.
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15 Reasons to Do Greenville Yoga

If you haven’t tried yoga at the Pivotal Fitness Greenville sports club, maybe it’s time to get on that.

Here’s why:

  1. Feel the yoga high. Do yoga, and you’ll just feel better, lighter, and happier. It’s an awesome de-stressor and a great way to work through and purge all of the things that aren’t serving you.
  2. Boost your energy. Looking for a natural energy boost? Feeling sluggish? Many yoga poses – especially backbends – have the power to increase your energy levels.
  3. Insomnia no more. One of the benefits of yoga is better, deeper sleep. Many of the more restorative postures promote relaxation, allowing sleep to come with greater ease (for example, Legs-Up-the-Wall pose).
  4. Get in the zone. Trying to sharpen your concentration? Yoga is the ultimate practice to focus your mind and get ready for whatever is ahead.
  5. Stay regular. Yoga will keep you on track, especially if you have an inversion practice.
  6. Beat the blues. Yoga has the power to soften mild depression (inversions are especially effective).
  7. Strengthen + sculpt. Yoga is the way to strength! With a regular practice, you can expect to target and tone ALL of the muscles of your body. Plus, you’ll cultivate core strength like never before!
  8. Harmonize. Harmonize the physical body by addressing imbalances or asymmetries. Harmonize the mental body by letting go of bad thoughts/emotional baggage, making space to receive more lightness and joy.
  9. Tune out, drop in. We live in a world of heightened noise, distraction, and stimulation. Yoga is an opportunity to tune out all of that and drop into a place of more stillness and serenity.
  10. Keep sickness at bay. A Greenville gym yoga class a day helps keep the doctor away.
  11. Stay healthy. A daily yoga practice decreases blood pressure, lowers your pulse rate, and improves blood circulation.
  12. Breathe easy. With its emphasis on the breath, yoga helps you to breathe deeper and more consciously, bringing more vitality, energy, and health for the whole body. Plus, learning to breathe will help you in other physical endeavors at the Greenville athletic club. Steadiness of the breath = steadiness of the mind = steadiness of the body.
  13. Detox. A crazy, sweaty Greenville yoga class is a sure way to burn off toxic build-ups in the physical body (and mental body!). Twists are especially detoxifying.
  14. Loosen up. Neglecting to stretch is a big no-no. To counter the stress and strain you are putting on your body during your Greenville health club workouts, do some yoga to loosen up and stay limber.
  15. Stay young. Many poses in the practice are thought to delay (even reverse!) the aging process. What’s more, yoga keeps your spine young. Most of us as we age, neglect the spine and it begins to lose its natural flexibility and range of motion. Yoga ensures that you keep movin’ and groovin’ with ease.

Convinced? You should be.

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5 Winter Wellness Tips

It’s tough to stay balanced in the thick of winter. In the depths of coldness and darkness, the natural tendency is to hibernate, stagnate, and slack on physical activity. Beware of these temptations! Instead, do the opposite of your natural tendency and integrate these 5 tips into your winter wellness strategy.

  1. Eat well, eat right. Incorporate plenty of protein into your diet to stay mentally and physically strong for your Greenville health club workouts. Think lots of lean meats! Also, include lots of leafy greens and veggies into your diet to absorb an adequate dose of vitamins (especially Vitamin D), antioxidants, and minerals. Lastly, do not forgo on those healthy fats and low-glycemic carbs to fuel your Greenville sports club sweat sessions!
  2. Keep moving. Don’t slack on your Pivotal Fitness Greenville gym workouts. Find a workout buddy to hold you accountable. Also, consider trying out some Greenville yoga classes to promote greater harmony of the mind and body. Ward off those winter blues!
  3. Hydrate. You know what they say: 8 glass of water a day! During this very cold and dry season, it’s important to keep your mucous membranes moist, including those in your sinuses. Moisture makes your membranes more resistant to invasions of bacteria so you can steer clear of sickness.
  4. Rest + recover. Get enough shut-eye to counter all the stress of the season, to avoid getting run down, and to reduce your chances of catching a nasty cold or flu (‘tis the season!). Sleep is the best medicine for strengthening your immunity so you can keep on keepin’ on with your workouts at the Greenville athletic club.
  5. Moisturize. This goes hand-in-hand with hydration. Don’t let the cold, wispy winds, combined with dry, heated indoor environments, dry out and damage your skin. Find a solid moisturizer to keep the largest organ of your body – your skin! – healthy, happy, and glowing.
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3 Ways to Bounce Back Quickly from a Cold

Cold viruses tend to swarm around during this time of year.

Hopefully, you’re taking all the preventative measures to reduce your chances of being hit hard with uncontrollable sniffles and sneezes.

Even if you’re doing everything in your power to ward off the invasion of a nasty cold, you still might find yourself the unintended host of a sneaky virus.

Yuck.

But instead of moping around in a benadryl-induced fog, treat your body kindly.

Here are 3 ways to kickstart your healing process:

1. Greenville yoga.

Yoga can be an incredible way to promote healing of the body when suffering from a cold. Mild inversions, backbends, and forward folds have the power to open up the chest, release tension, reduce congestion, facilitate breathing, and calm the mind. If you’re planning to practice at the Greenville gym, opt for a more gentle, restorative experience.

2. Wellness shots

I know a Hot Toddy sounds about right when you’re struggling with the symptoms of a cold. Perhaps it sounds good, but it’s – contrary to popular thought and practice – not very healing. Alcohol, for one, is dehydrating. And odds are, you’re probably dehydrated as it is. So, it’s best to avoid life’s liquor luxuries in exchange for a big dose of vitamin C to boost your immune system. If you’ve never experimented with a wellness shot, here’s a quick-fix cocktail:

-Juice of 1 lemon (vitamin C)

-2 pinches of cayenne (boosts circulation)

– 1 inch fresh-pressed ginger (warms you up, promotes digestion, and reduces aches and pains)

If the shot is too strong, consider diluting it with some hot water.

3. Take it easy.

Now is not the time to up-the-ante at the Greenville athletic club. Take things slow. Listen to your body. Workout mindfully. Keep moving, but don’t over-do it. Your body is already under a lot of stress, so you need to do everything in your power to counteract that stress; not add more.

Follow this advice to quickly resume your normal workout rhythm at the Greenville sports club.

 

 

 

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15 Heart-Healing, Paleo-Friendly Foods

Yes, all the exercise that you’re doing at the Pivotal Fitness Greenville gym is good for your heart. Your diet, however, is equally – if not more – important.

So, are you eating the right heart-healing foods?

Let’s find out.

Research shows that you can significantly reduce your risk of developing cardiovascular disease by consuming heart-healthy foods.

But it’s not only about getting enough of those raved about Omega-3 fatty acids. A healthy heart stems from a balanced diet that is chock-full of a whole spectrum of heart-healing nutrients, including beta- and alpha-carotene, lycopene, lutein (carotenoids), vitamin C, potassium; folate, fiber, B-complex vitamins, vitamins A & E, potassium, magnesium, calcium, heart-favorable mono- and polyunsaturated fats, and various flavonoids (powerful antioxidants that help prevent cell damage).

Generally, healthy-heart diets are low in red meat, fried foods, and sweets. They focus on fruits, vegetables, nuts, whole grains, fish, and poultry. Certain foods however are of superhero, heart-healing quality. They are the “best of the best” in terms of keeping your heart healthy and happy.

For a powerful dose of phytonutrients (and to be a lean, mean machine at the Greenville athletic club), turn to these super healthy foods appropriate for Low Carb and/or Paleo diets.

  1. Sweet Potatoes.
  2. Salmon.
  3. Almonds.
  4. Walnuts.
  5. Blueberries.
  6. Spinach.
  7. Tuna.
  8. Broccoli.
  9. Asparagus.
  10. Tomatoes.
  11. Spices (including turmeric, cinnamon, nutmeg, basil, oregano, parsley, rosemary, and thyme).
  12. Black tea.
  13. Raspberries.
  14. Strawberries.
  15. Cranberries.

Complement your Greenville sports club workouts with a heart-friendly diet and include at least one of these foods into your diet daily.

Remember: You are what you eat.

So, eat healthy, eat clean, and eat fresh to protect your heart and reach your optimal fitness state.

*For additional dietary advice, don’t hesitate to consult one of our Pivotal Fitness Greenville Health Center nutritionists. 

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