3 Reasons to Visit the Greenville Gym Nutrition Center

Transforming your body not only requires an effective exercise program, but healthy eating as well. In fact, diet is the most  important element when it comes to weight loss and maintenance.

Here at the Greenville health center, we take a gentle approach to change. Our philosophy is to continually upgrade your daily eating to be healthier and healthier over time instead of making extreme changes that won’t be sustainable. Miracles don’t happen overnight. It’s a series of small wins that add up to real change.

Greenville Gym offers nutritional and weight loss counseling from certified experts that can help you create a complete nutrition program to complement your fitness, sports performance, and/or weight loss goals. If you haven’t yet already, here’s 3 reasons to consider seeing a Greenville health club nutritionist.

  1. Information Overload/Confusion
    Since the information on nutrition is constantly changing and contradicting itself, we layout the basic guidelines to help you make decisions that ensure your body is getting complete nutrition and fulfillment.
  2. New Health Concerns
    Do you have a new health concern with nutritional implications, such as diabetes, high blood pressure, or food allergies? This can be overwhelming and uneasy to navigate, as you’re left wondering which foods are on or off the menu. A visit to an educated nutritionist will help optimize your diet for your particular medical issue.
  3. Stuck in a Rut
    A nutritionist can anticipate your pitfalls, plan your meals, monitor progress through weekly check-ins, and boost motivation when you’re stuck in a rut.

Plus, as a bonus, our high-end nutrition center offers Good to Go fresh fruits, veggies, and foods. Support yourself to vibrant health and grab a Good to Go snack to re-energize post-workout! Next time you’re at the Greenville sports club, pay the Nutritional Center a visit to learn more about our wellness services and solutions!

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5 Low-Carb Alternatives

Most people don’t go low- or slow-carb because they don’t know how to go low- or slow-carb. People are unaware of the creative food options and alternatives, which are – better believe it – plentiful! Then, there’s the follow-up objection and it has to do with taste. People are scared that in giving up carb-heavy foods they’re giving up good tasting foods as well.

News flash: That’s so not the case. Just because you go low- or slow-carb doesn’t mean you have to give up on flavorful, substance-packed foods.

All that’s required of you is…one word: awareness.

If you want to shed excess fat and see the numbers on the scale take a meaningful drop, here’s the reality: carbs (not fats) are the mean, fat-producing culprits; specifically, high glycemic carbs. All those breaded, sweetened, and fried delights are the source of your health, fitness, and weight-maintaining demise. It doesn’t matter how much you workout at the Greenville athletic club. If you’re consuming these foods on the regular, you aren’t setting yourself up for the best results.

Fortunately, the solution is simple. Start cutting these culprits from your diet, but in moderation of course. Going cold turkey is never the solution. Everyone is deserving of a cheat day. Saturday, otherwise known as Faturday, is a wonderful opportunity to take a rest day from the Greenville health center and enjoy your fill of these fatty foods.

On non-cheat days, however, it serves you to stick to a structured, balanced diet alongside your typical Greenville sports club routine. This means lots of protein, lots of good fats, lots of water (hydration is so, so vital), lots of leafy greens, and lots of low glycemic carbs (beans, berries, broccoli, etc.). But don’t worry. This doesn’t mean you have to cut out some of your staple week-day meals. You can still enjoy your burgers, tacos, and french fries…but with a low-carb friendly twist!

Here’s how. Turn to these 5 low-carb substitutes to satisfy classic cravings.

  1. Swap leafy greens for taco shells. Just about any sandwich can be wrapped up in a lettuce wrap to cut out carb-laden bread or shells. It’s an easy alternative and way more nutrient dense!
  2. Swap portobello mushrooms for hamburger buns. Get your protein fix, plus a hefty dose of  potassium courtesy of the mushrooms.
  3. Swap sliced eggplant for crackers/bread. This is great for spreads, hummus – you name it!
  4. Swap butternut squash, carrots, and roasted turnips for french fries. Bet you haven’t heard of this awesome trick! Get your crunchy cravings satisfied without consequences to your waistline. Suggestion: Pair these with your portobello hamburger for a filling, low-carb meal.
  5. Swap zucchini or eggplant for pasta. Craving lasagna? Spaghetti? Use zucchini or eggplant for lasagna or spiralized zucchini for noodles.

Stay tuned for next week’s Greenville gym post where we’ll offer 5 additional creative, yummy alternatives to classic, carb-heavy foods.

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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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Are You Hitting Your Macros?

If you are in, or anywhere close to a bodybuilding community, odds are you’ve heard this question, or variations on this question: Are you hitting your macros? 

But what’s it mean?

And how exactly does one hit their macros?

But first…what is a “Macro”?  

Here’s the formal definition: A macronutrient is any of the nutritional components of the diet that are required in relatively large amounts: protein, carbohydrate, fat, and minerals such as calcium, zinc, iron, magnesium, and phosphorous.

Macro dieting, or “flexible dieting,” is all the trend these days. While it may seem like just another fad diet, its principles are actually well-rooted in science and well-established (especially in bodybuilding arenas).

It’s simply a method of dieting that revolves around hitting daily macro nutritional intake targets, while ignoring what you eat to hit those targets. Ice cream, donuts, fast food…no matter. Just as long as you’re hitting your macros.

To ensure you’re staying true to your macros, you organize your daily meals to provide you with a particular supply of protein, carbohydrate, and fat, depending on your Greenville gym fitness goals (lose fat or build muscle). Essentially, it’s a type of calorie counting (a gram of protein and carbohydrate both contain about 4 calories, and a gram of fat contains about 9).

According to this dieting theory, it doesn’t matter which foods you consume to hit your designated macros. And it works.

But when should you consider this form of dieting?

If you want to lose weight while also maintaining as much lean mass as possible, you need to do more than just maintain a caloric deficit diet, including:

  • Eating adequate daily protein to maintain muscle.
  • Eating enough carbs to provide your muscles with the glycogen stores necessary to keep up with your training intensity.
  • Eating enough healthy fats, which play a major role in hormone synthesis.

Macro dieting involves striking the appropriate balance of these nutrients, to send you down the path to sculpted, lean mean success.

And while, yes, you can eat whatever you want to hit your macros, remember this: “You are what you eat.” Eat excess junk food and you will surely develop vitamin deficiencies and put yourself at greater risk for disease (diabetes, heart disease, etc.) Stick to this mantra: All things in moderation. Being fit and healthy extends far beyond your physical appearance. Treat your insides well, too.

Have questions? Consult our nutritional experts at the Greenville health club. 

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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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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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6 Meatless, Low-Carb Protein Rich Foods

If you’ve nixed meat from your diet, you need to make sure you’re getting an adequate daily protein fix (46g for women and 56g for men) to keep your body strong, ward off disease, keep your energy levels high, keep your mental faculties sharp, and support your health and fitness goals at the Pivotal Fitness Greenville gym.

Protein Rich Foods:

  1. Eggs (6g per egg). Eggs are widely celebrated as the ultimate complete protein fix! Start your mornings off strong with 2-3 eggs. Boost your energy and properly fuel for your Pivotal Greenville athletic club workouts.
  2. Cottage Cheese (13g per ½ cup ). Need a quick snack before you hit the Greenville health club? Cottage cheese is a solid diet-friendly, high-protein option. Try topping it off with some avocado slices (good source of fat) or cinnamon (reduces blood sugar levels) for a little extra goodness.
  3. Pumpkin Seeds (7g per 1 oz). Munch on these for the perfect pick-me-upper snack pre- or post-workout at the Greenville sports club. You might also sprinkle pumpkin seeds on salads or soups to amp up your protein intake.
  4. Legumes (about 2g per 1 cup): Black beans, kidney beans, lentils, mung beans, chickpeas, and pinto beans are all awesome low-fat, fiber-filled protein fixes. Daal – a lentil dish – is a simple protein-packed meal to prepare using your choice of lentils, ghee, and spices.
  5. Nut Butters (about 8g per 2 tbsp). Yes, nut butters – peanut, almond, cashew, sunflower seed, etc. – are great sources of protein. But go easy on your consumption! 2 tbsp. That’s all, folks. Consider putting nut butters in your morning smoothies or baked goods to up the protein ante.
  6. Almonds (6g per 1 oz). Meet your protein quota and reduce your risk of heart disease! Eat almonds as a snack or sprinkle slices on soups or salads.

If you’ve vetoed meat, you have to pay even more mind to your diet to ensure you’re getting enough protein. Keep these protein fixes on hand to enhance your strength, workouts, and fitness goals at the Pivotal Fitness Greenville health center.

 

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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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8 Reasons to Drink Warm Water with Lemon Every Morning

It’s not just a simple, soothing drink. Regularly sipping on warm water and lemon every morning boasts many health benefits that are just too good and plentiful to overlook.

Warm Lemon Water Benefits: 

  1. Immune System Booster.
    Lemons, being chock-full of Vitamin C and potassium, are great for beating colds and activating brain and nerve functions that assist in controlling blood pressure.
  2. pH Neutralizer.
    The body prefers to maintain a more alkaline (basic) environment. Contrary to what you might think, lemons create an alkaline environment once metabolized and inside of the body. Yes, they taste acidic, but once inside, they undergo a metabolic process rendering a more alkaline body – an essential component of good health.
  3. Appetite Suppressant.
    Are you trying to lose weight to support your goals at the Pivotal Fitness Greenville health club? Lemons, being high in pectin fiber, help to ward off cravings. Also, studies suggest that people who keep a more alkaline diet lose weight faster.
  4. Digestive Aid/Cleanser.
    Lemon juice is a diuretic, meaning it increases the rate of urination in the body, thus flushing out unwanted materials and trapped toxins at a quicker rate. This keeps your urinary tract in good shape.
  5. Skin Booster.  
    Vitamin C helps reduce wrinkles and blemishes. Plus, lemon water releases toxins from the blood which helps keep your skin healthy and glowing.
  6. Hydrating.
    Lemon water (being mostly water) keeps dehydration and adrenal fatigue in check. When your body is dehydrated, or incredibly dehydrated (adrenal fatigue) things can get messy, including toxic buildup, stress, constipation, trouble sleeping, low energy, depression – you name it. Keep your adrenals happy and hydrated to better regulate your stress response. Stay energized and balanced so you can keep on keepin’ on at the Pivotal Fitness Greenville sports club.
  7. Natural Breath Freshener.
    Alongside lemony fresh breath, lemons have been known to help ease the symptoms of tooth pain and gingivitis!
  8. Healing.
    The abundance of vitamin C in lemons promotes wound healing. Vitamin C helps keep bones, connective tissue, and cartilage healthy. What’s more, vitamin C has anti-inflammatory properties. Thus, vitamin C is an essential component of good health and recovery from any stress and/or injury incurred in your Pivotal Fitness Greenville gym workouts.

To create this lemon drink yourself, simply fill up a mug with hot water and squeeze ½ lemon into the water.

Put back this cup of goodness to support your day and your workouts at the Pivotal Fitness Greenville athletic club. Enjoy!

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9 Potential Benefits of Pu-erh Tea

Pu-erh tea has been touted for many years as the ultimate diet tea. Also, it has been celebrated for its many potential health benefits:

  1. Cardiovascular protection. The tea is thought to protect the heart and blood vessels due to its high level of antioxidants. Pu-erh is believed to reduce arteriosclerosis, helping to prevent strokes.
  2. Enhanced immunity. Due to its high level of antioxidants, Pu-erh may help fight cancer and promote cell health.
  3. Lowers cholesterol. Pu-erh contains small amounts of a chemical called lovastatin. Lovastatin is a prescription medicine used for lowering cholesterol.
  4. Enhanced awareness. Pu-erh tea contains caffeine, which helps to sharpen concentration when consumed throughout the day.
  5. Lowers blood sugar levels significantly. For this reason, Pu-erh may help to prevent diabetes.
  6. Anti-inflammatory properties. Pu-erh contains the amino acid GABA, which may help to alleviate arthritis, asthma, and arteriosclerosis. The chemical theophylline, which is naturally occurring in tea leaves, is a key component in some asthma medications.
  7. Boosts digestion.
  8. Promotes weight loss.
  9. Opens the meridians (energy centers). In Chinese medicine, Pu-erh is said to “warm the middle burner” (the spleen and stomach) and promote “blood cleansing” and digestion. For these reasons, the tea is regularly consumed after heavy meals or used as a hangover curative/preventative.

To really reap the benefits of Pu-erh tea, it is believed that you should adhere to the following guidelines when it comes to your exercises at the Pivotal Fitness Greenville gym and beyond.

  1. Eat clean. Your diet should support your workouts at the Pivotal Fitness Greenville athletic club. Eat healthy foods that enhance your energy and make you strong. Eat three balanced meals per day. Follow up your meals with a cup of Pu-erh to soothe your stomach and boost digestion.
  2. No strenuous exercise post-meals. Wait a couple of hours before hitting the the Pivotal Fitness Greenville health center after you eat. Strenuous exercise after eating any food will get in the way of proper digestion. Also, the health benefits of Pu-erh will not be properly performed.
  3. Exercise properly. Don’t exhaust your energy by exercising to excess at the Pivotal Fitness Greenville health club. Excess exercise will drain your energy, and cause your body to secrete acid. Hence, you will feel tired. At this time, you can fortunately consume alkaline foods to balance your body’s pH, such as Pu-erh tea.

 

 

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