VITAGIA Fitness wants you to know that Eating healthy and fitness go hand and hand

Eating healthy and fitness go hand and hand, VITAGIA Fitness suggest a well-balanced diet is a crucial part of getting fit and slimming down but you need to ensure that your diet contains all the necessary nutrients you need to fuel your daily routine. Eating less is never the answer. If you want to slim down and get fit you’ll need to start eating right. Here are 5 simple tips that you can follow to get a stay fit.
Go For Whole Grains
Whole grain food is high in starchy carbohydrates which are very important for a healthy diet. Many people believe that whole grain foods contribute to weight gain but they provide relatively fewer calories per gram. You should try to add at least one starch whole grain food like potatoes, pasta or bread with each meal but take note of what you’re cooking or service these with to prevent raising the calorie count.
Reduce Saturated Fat Intake
Contrary to popular belief, Fat isn’t the reason why you get fat. Fat is an important part of every diet which is why more often than not people that tend to start a liquid or smoothie diet end up gaining back all the weight they lose. There are two types of fat you saturated and unsaturated fats. Saturated fats can contribute to weight gain which is why they should be limited to 30g a day. Saturated fats can be found in hard cheese, cakes, and sausages which you should try to avoid eating in high volumes.
Breakfast Is a Necessity
Go ahead and ask any fitness professional or nutritionist about what the most important thing they recommend to lose weight and they’ll tell you to eat a filling and healthy breakfast. Eating breakfast is the most important thing you can do to start living a healthier life. When we say breakfast we don’t mean last night’s supper. Make yourself a proper breakfast or go with the staple toast with eggs.
Drink Water
Keeping yourself hydrated very well is also a part of eating healthy and being fit, but VITAGIA Fitness suggest that you not stay hydrated with

 'You are what you eat'
VITAGIA Fitness is making it know that Eating Healthy and being Fit go hand and hand…

soda, not with beer, not with iced tea but simple water. Drinking water is an extremely important part of keeping your body functioning in an optimal state in homeostasis and aids in almost every aspect of bodily function. It’s highly recommended that you intake at least six to eight 12-ounce glasses of water a day or more if you work out.
Eat Small & Often
VITAGIA Fitness suggest rather than eating 3 large meals a day, you should opt to eat food every three hours in smaller amounts. If we don’t eat for 3 hours, the level of stress hormone cortisol rise which signals the body to store fat in the abdominal region. This is the reason why people that skip meals have the highest cortisol levels! Eating small portions of food at intervals of 3 hours aids you in staying active, slimming down and feel better overall.

Wellness and health; body, mind and spirit

Acheiving your wellness and health after a set back.


I rebuilt my wellness and health from scratch when it looked like I would never be fit and healthy again.  As a young boy growing up in New Jersey my brothers and I always played sports, being the third brother out of four I always fallowed my two oldest brothers in whatever sports they where involved in. Although I have to admit that I would always try to out do them in anything we did. My two oldest brothers where great at baseball but that’s really the only sport they wanted to play, not me, I wanted to out do them so I played all the sports that my parents would let me play, so besides baseball I signed up for soccer, track, football and swimming.

Years later I got into karate and became a black belt and then I became a karate teacher, I played Simi-Pro baseball, I was also recruited for a professional soccer team as a left wing and I even did a little amateur boxing. So you see sports and fitness has been my life since I was five years old and I never got hurt not even one time, a lot of my buddy’s where sidelined because of major injuries but I guess I had the luck of the Irish (Thanks grandpa Bartholomew), I never even got a scratch, not until some years later when I got out of competitive sports and had a major injury which put me into three 1/2 years of hospital and doctor visits. This ordeal affected me so emotionally that I even went homeless on the streets trying to come to terms with what had happened to me. I injured my head, my ankle, my back and my shoulder and I walked with a cane and foot brace for over three years, I had brain scans, foot scans, back scans and shoulder scans and this went on for over three years. My question to myself was is this it, are my sports and fitness activity days over, I mean I could not even run anymore and the process of sitting down, getting up and rolling over in bed at night was a big bid deal for me. I was also having headaches from the injury and my back was killing me and it was giving out on me even as I did a simple thing like stepping off the street curb. I was in bad shape both physical and emotionally, but there was something inside of me that just would not let me give up on myself. Three 1/2 years of pain and in and out of therapy, doctor offices and hospital’s I just knew that I had to overcome the problems I was facing and wellness, health and my life back together.



Surgery was not an option for me even though I was in pain and walking on crutches and with a back brace,  I wanted health and wellness for my life so I started my fitness comeback plan based on what I had learned as a young athlete back in New Jersey. It was what the ancient Greeks taught that athlete’s mush do in order to be an overall complete athlete, which was that athlete’s must have a balance between their body, mind and spirit. The ancient Greek’s knew that you can’t just work your body to bring it into balance, fitness and wellness,  but you must also bring your mind and spirit into a balance, fitness and wellness. This is where the great athlete’s in all sports triumph over the average athlete’s who just can’t seem to break away from the crowd and triumph. My goal was to work on my body, mind and spirit and come back as strong as ever. The first thing I did was to spend and hour a day meditating and praying on the beach in Santa Monica, California. I pictured myself 100% well, free of any physical, mental and spiritual  problems. I put the time in to be at peace with myself and to believe that I was on my road to a full recover. Then I began to take my daily walks on the beach in the sand because I knew that the sand would help me to build up some leg muscles, after that I put together my own light fitness workout regimen which I increase in intensity along the way as I got stronger.  I knew my diet would be a very important part of my come back so I picked up a good Whey protein powder supplement, plus a good multi-vitamin.

complete wellness and health was my goal so I started cooking for myself only eating fresh green vegetables, fish, skinless chicken, nuts, fruits, grains, egg whites, and any other healthy foods I could get my hands on. I cut out all junk fast foods, sweets and I began to use only sea salt and olive oil in my kitchen. Within a month of starting my comeback I had put my crutches down and I was slowly running and meditating on the beach seven days a week. Every day for a year I stuck to my fitness plan without fail taking care of my body, mind and spirit, I even brought on a certified master fitness trainer to help me step up my progress and within a year and without the surgery the doctors had recommended I had rebuilt my wellness and health. I’m now back at the top of my game in the business that I love which is wellness and health where I worked with Amateur and Pro Athlete’s, Corporate CEO’S and on-the-go fitness minded people across the country. And on top of it all I wanted to put together some great wellness, health and fitness supplements that where all natural and full of the right vitamins and minerals for both men and women’s daily nutritional needs, so that’s why I founded my company VITAGIA. I’ve come full circle, I’m now 100% healthy and I’m helping people all over the world navigate on the road of their lives to total wellness and health.

We love reading your comments so please give us your feedback;

Be in the best shape of your life.. Fitness is Vital for Both Body and Mind,

Fitness is imortant for your body and your mind. Running is a great way to ge there.

It is a common misconception that exercises and health foods are just for physical fitness. Nobody really thought of mental well-being till the Greeks popularized the concept of healthy mind and body. Mental and physical fitness go hand-in-hand – in fact, it is safe to say, they work as a team to ensure you enjoy overall robust health. There is no way to get around it, you want to be healthy and fit in your complete body then you need to get a complete understanding of how your body works. There are a lot of trainers who only know how to get your body in shape but what about your mental shape. In the sport of boxing it is called ‘The sweet science’ that’s because it’s not only a physical sport but a mental sport also, to compete and train you need to understand that even if your not competing against someone else, you are still competing against all the forces that will try to stop you or slow you down form achieving your goal.

Physical fitness and benefits

If asked to define physical health, most will say it is about dieting and maintaining a rigorous workout routine, which is simply not true! Everyone’s body isn’t equipped for tough exercises and many find it problematic to stick to a diet, which doesn’t mean they have to give up the idea of fitness. A fit body is when its functionality is at its peak, where proper nutrition and exercise plays a significant role, but take care not to overdo it. Never skimp on food – eat the right stuff in correct amounts as it is necessary to sustain energy. Physical fitness has several advantages such as:


  • Lets you maintain a healthy body weight.
  • Reduces the risks of cardiovascular diseases.
  • Prevents the onset of Type 2 diabetes.
  • Effectively blocks some causes of cancer.
  • Stronger bones and muscles.
  • Enhanced drive and stamina.
  • Improves balance, posture, and ability to carry out daily tasks.


Mental Fitness and Benefits

Mental fitness is greatly influenced by physical and other fitness practices such as – physical activity, focus, reflection, and so on. It deals with emotional, mental and spiritual parts of the mind. A combination of physical and mental fitness is known as “wellness”. Benefits of mental fitness include:

  • Improves concentration skills and mental power.
  • Prolongs your lifespan.
  • Reduces stress, tension, anxiety, and depression.
  • Helps to relax and uplifts mood.


VITAGIA looks forward to hearing your feedback on this article;