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6 People You Need In Your Life For A Fitness Journey

6 People You Need In Your Life For A Fitness Journey

Getting ready to start a new diet plan? Ready to melt fat and get results fast? If you’re committed to getting yourself on a good diet and workout program, figure out who you want to have on your ‘team’ to support your efforts. Trying to go at your weight loss journey alone is typically never a wise move as when problems strike, you’ll be fast to fall off the plan.

Instead, if you have a number of people who you can turn to for support, depending on the particular issue you’re struggling with, you can stay the course and see the results you’re after. Let’s walk you through the various people you should have in place before you begin so you can better guarantee your chances of seeing the success you’re after.

1. The Personal Trainer

The first person you’ll want to have on your list is a personal trainer. The personal trainer is going to be great for ensuring you are able to continually change your workout program to get the results you’re looking for… Remember if you’re going into the gym and doing the same thing over and over again, it’s not going to be long before you hit a progress plateau.

By changing that workout around, you will see ongoing results you can feel proud off; plus, you’ll be that much more interested in sticking with the program as well. Another nice thing a trainer can help you with is making sure you maintain good form. Keeping good form is going to be vital for ensuring you don’t find yourself injured shortly after you start, allowing you to reap all the benefits exercise has to offer.

2. The Nutritionist

The nutritionist will help keep your diet in check so you are getting all the vital nutrients you need. Since nutrition is the most important part of the fat loss journey, it is vital you are doing things correctly here. A nutritionist can sit down with you, assess your natural food preferences and habits and then make smarter recommendations in terms of what you should be eating to see ongoing success.

Remember a diet is not a one size fits all thing – you need to adjust and adapt a diet to your own specific needs in order to feel your best and see optimal success. If you are unable to do so because you lack the knowledge required, this is not going to work in your favor.

3. The Supportive Friend

You want to have someone you can call during very difficult moments when you need a shoulder to cry on. Try and choose a friend who tends to always be upbeat and positive as they will be best able to talk you through this hard time and get you seeing the good in the situation and how it can be overcome.

A supportive friend is someone who will enable you to vent when you need advice as the situation arises. It’s best if this friend is also involved in healthy living as well, but not necessarily required.

4. The Counselor

In some cases, especially if you deal with emotional eating to a significant degree, you’ll want to have a counselor on your team who you can turn to for help. For those who have deep-rooted issues that date back to many years earlier, and you still sooth emotions with food, you will need to work these out in counselling in order to get past your obstacles.

Emotional eating can be a very trying thing to deal with, but if you want to achieve weight loss success, you need to be able to get past it. Get the help you need in order to do so.

5. The Assistant

Having an assistant, as silly as it sounds, will make your journey to your goal weight easier as well. This ‘assistant’ often ends up becoming your kids or significant other as it’s someone who you can delegate tasks to so you have time to hit the gym or prepare your food.

For instance, you may get your husband to run out and do a few errands you would have otherwise had to do, so you can attend the Pilates class in the evening. Clearly you can’t depend on this assistant for everything or he will soon step out of the roll, but if he is there and willing to help, this can be a huge benefit to you as far as managing your time goes and staying committed to the gym.

6. The Mentor

Finally, the last person you’ll want to have in place as you go about the program plan is a mentor. This is simply someone who is going to be there to inspire and motivate you every step of the way. A mentor can be someone who is especially fit themselves, who you know personally, or even just online.

Or, it can be someone you know who always seems to be calm, cool and collected and who never lets themselves get out of control. Those who possess these characteristics typically do better on diet plans than those who don’t, so if you can look up to them for those reasons, it will help you out as well.

So there you have all the people you should focus on trying to have on your team for fat loss success. If you can get them in place, you will be on track to a great fitness journey ahead.

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12 Best Brain Foods that Improve Memory

12 Best Brain Foods that Improve Memory

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate:

15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

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B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

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It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and black tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here:

11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

Featured photo credit: Pexels via pexels.com

Reference

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