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.

STOP!!! Don’t Go On That Weight Loss Diet Until You Read This Article First !!

A Women who has completed a successful Weight Loss Diet

How to go on a Weight Loss Diet and Lose Weight Safely

Going on a weight loss diet is an activity, losing weight safely is an art. Going on a weight loss diet seems like the easiest solution in the world for people who want to lose weight. But what people miss out on is that how dangerous a weight loss diet process can get, the more rigorous your weight loss diet, the worse the effects. Hence it is always recommended to people to opt for healthier weight loss diet so that losing weight doesn’t become a pain or hardship but simply, a process which is safe and beneficial. The internet and people are bombarded with diets and ways so people should evaluate themselves what is right and what is not and they can always consult a doctor just to be secure and cautious.

DETERMINING YOU NEED A WEIGHT LOSS DIET: People lose weight for many reasons, they feel unfit, they are overweight or healthier life; if one is overweight then the reason is completely understood, else it is recommended to have diets for a fitter body and self. If you already look fit and feel fit, just maintain it.

The process of going on a weight loss diet is first of all determining your body type and planning your meals as per schedule. You need a very fixed time table for this process because the human body processes well if the food intake is regulated on a time, particularly at night avoid meals. Along with a diet, also plan an exercise, work out or running regime because the body never loses weight just by avoiding food and carbons. The sad truth is that routine thoughts – eat less, run more – don’t work long term wise. Checking calories, working out for a considerable amount of time each day and attempting to disregard your hunger are simply wrong. That is unnecessary enduring and it wastes your time and valuable self confidence. Its weight reduction gone wrong. In the end nearly everybody surrenders without searching for healthy alternatives.

LOSING WEIGHT SAFELY: The first rule of any diet and weight loss is to avoid sugar completely and a low carbohydrates (low carb) diet is the best way for weight reduction. Low carbs is high in protein, fat and healthy vegetables and reducing carbohydrates as sugar and bread. With diets, many people simply say ‘eat less’, which is not possible if a person is hungry, however, the primary positive of low carb eating regimens is that the foods make you less hungry, keeping your stomach almost content, even without tallying calories most overweight individuals reduce the intake of low card foods while sugar and starch are known to make you energetic but also make your hungry.

A very healthy and safe weight loss diet should also include natural fats, particularly olive oil, butter and eggs. The thing with fats is that when it combines with low carbs in your body, the fat you eat will be scorched as fuel by your body as fat storage lowers with loss of extra carbs. Also try not to eat “low carb” variants of high carb stuff from the markets, like bars, chocolate, bread, pasta or dessert – unless you make them yourself. To reduce weight easily and safely, eat when you’re hungry – however just only when you feel so. Disregard the clock and schedule listen to your body; it is not a necessity to eat as per a schedule. No hunger doesn’t mean any harm.

The hunger pangs during the day, usually late afternoon are very normal but can be cured, do not go for chips or cookies, instead choose fruits – apples and bananas are best preferred due to their high energy levels and high water capacity, you can also have celery as a part of your salads or have boiled beans. While doing this, you have to absolutely avoid fizzy drink or juices with preservatives; they are toxic for a body, even more for a health gaining body.  Another must for a healthy body and weight loss diet is to get enough sleep and shed off all the stress, even science says that that if you have irregular sleep patterns, you will face an unhealthy body. You ought to likewise try to get enough great rest, ideally at night and try to wake up fresh and active. Any extra exercise can activate your muscles up and make it difficult to get sound sleep until a few hours have passed by, disturbing the sleep pattern and time.

One of the absolute truths and musts of a healthy diet and losing weight safely is to be able to exercise smartly, little but productive. Any weight will never shed on its own. For generally overweight people, they need 45 minutes to 1 hour of exercise but the other health seekers can do a quick run around the parks, taking the stairs instead of the lift, or walking small distances instead of the car travel can matter a lot. With exercises, avoiding sugar and starch, high on low carbs and good fats, one is all set but the worst thing is people opting for different medications. That is the worst thing you can do to your health and safety, unless properly prescribed by a doctor; never opt for pills.

In this process, you also have to be smart. While you avoid sugar, also avoid fake sugar or sweeteners that can be sued in desserts, they are of no good because they do harm your diet and health, or even the zero or diet drinks that are easily available. The carbons and sugar is reduced but never a quantity that it won’t affect your body fake sweeteners can build hunger and keep up desires for more desserts; opting for tea, water, shakes, green tea and lemonades are much better and refreshing.

Losing weight can be slightly tough but manageable and very safe is done right and eaten right. Eat the right things, avoid what needs to be avoided, keep a calorie check on what you are unsure of, get plenty of sleep (6+ hours), exercise well, leave the medication and most of all, don’t rush it because a process cannot be forced, it has to be taken naturally and it is always suitable to take advice from a doctor about your weight loss diet plans and exercise regimes, with them on board and one’s own caution, health cannot be jeopardized.


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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.

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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.


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