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.

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;

Procrastinating about starting a new fitness program? there’s no time like today !!

The road to your fitness program

Just get started with your fitness program

Feeling a little lost at the beginning stages of starting your new fitness program is completely normal. Quite often people are left asking, “What’s next?” It is obvious that now is the time to start your new fitness program and eating right but that is easier said than done.

Those who are not very familiar with the process do not know what steps to take but don’t worry. Kick starting your fit and healthy lifestyle is really simple with some direction.

“Attention to health is life’s greatest hindrance”…. Plato; (Greek Philosopher)

First, do some preparation that will get you excited for your fitness program journey ahead. Invest in a good pair of workout shoes as well as some workout clothes and a gym bag. Having a few new items to wear will give you a little motivation.

Lay them out the night before your first workout so you can wake up, get dressed and go! In addition to that, use daily reminders to get you started. Schedule exercise just like any other meeting or appointment.

You can put a reminder on your phone, jot it down on a calendar, leave your workout shoes by the door or simply have your gym clothes out as previously mentioned. This is going to get you in the habit of exercising on a regular basis.


You are what you eat

Diet is really important for those trying to start a new fitness program. Healthy eating makes you look better, feel better and will benefit your workouts.

Food is fuel and the right fuel is going to boost your energy levels and prevent you from burning out before your workout session is complete. It is suggested that you stick with a clean diet. This means that you only eat fresh, whole foods (lean meats, vegetables, fruit, beans, nuts, legumes, etc.) and avoid the processed junk.

Once diet is taken care of,set a specific goal for yourself. Specificity is your friend. Think about what you would like to achieve. Maybe you want to lose 10 lbs. or would like a flat stomach. Whatever your goal is, write it down. After you set your goal, plan how you are going to achieve that goal. Committing to exercising 3 days a week for 30 minutes is a good place to start. After you make progress actively build on that progress until your ultimate goal is achieved.

“A softening of the body involves a serious weakening of the mind”… Socrates; (Greek Philosopher)

Lastly, take action. You have your gym gear, you know how to eat well, you have a goal and a strategy so all you have to do now is get to work! At the beginning, make sure you try different things. This will help you discover the types of exercise you enjoy. You may love running, find a passion for lifting or Pilate may be your thing. Have fun with it and embrace a more active lifestyle.

VITAGIA would love hear from you and get your questions and feed back on this article;