Why Read Those Labels!6/7/2020 We have all been there, standing in the grocery store isle looking at the nutrition label of a product we would like to buy. But most of the time we either cannot read what the ingredients are or we simply do not know how what percent of something we should have during a day. For example the American Heart Association recommends that men should not have more than 9 teaspoons or 37.5 grams of sugar per day equaling 150 calories. Whereas woman are recommended not to have more than 6 teaspoons or 25 grams of sugar per day equaling 100 calories. Now here is where it gets tricky, noticing sugar on the nutrition facts list is not always easy due to the fact that sugar can be hidden within may different ingredients. For example corn sweetener, high fructose corn syrup, molasses, sucrose, dextrose and maltose are just some of the favorites food companies like to use within their products. There are many cases where companies will use one or more of these ingredients within a single product, therefore adding to the overall grams of sugar on the nutrition label.  When reading a nutrition label it is important to select a product with high values of vitamins, minerals, fiber and poly or monounsaturated fats. These items are all important to your daily and overall health, these are products that our bodies need in order to stay healthy. Now it is also important to stay away from things high in saturated fats, Trans fats, cholesterol, sugars, and sodium as these will have negative effects on your health and most importantly your heart. Another important point is paying close attention to serving sizes. Something such as a bag of candy way list this as 15 pieces, whereas a bag of chips may list this as 1 cup. This is important because it can become easy to eat well over the listed serving size, thus vastly multiplying your daily percentages of certain unhealthy items. Be careful of products labeled natural or organic as this does not always mean that they are a healthier option. It is a common misconception that organic foods are always the better choice, however this simply means that the food product is free of pesticides in such foods as fruits and vegetables and have less likelihood of exposure to antibiotic resistant bacteria in meat. When it comes to things labeled natural it is important to know that this is a broadly used word to describe food in general. Furthermore the term natural has not been defined by the FDA to mean anything in particular, the FDA simply takes this term to mean that the food is free of added color, artificial flavors, and or synthetic additives.  When it comes to shopping for food the key is to keep it simple. When it comes to vegetables go for the fresh option as opposed to the can or microwaveable bag choices. Anything in a can will always have a very high level of sodium due to the need to keep the food fresher longer. For example a 1 cup serving of regular canned green beans will contain 376 milligrams of sodium! This is 16 percent of what is recommended for a person’s daily value. When looking at frozen vegetables companies will add preservatives or other additives during the packaging phase, which include sodium. Sodium bicarbonate is a very popular choice for companies to use because it will help the frozen vegetables to keep their bright color. Also Sodium chloride which is another name for table salt is also added so that the vegetables will keep their freshness while frozen. Therefore it is clear simply go for the fresh option, this way while cooking you can add healthy choices for flavor such as, garlic powder, sea salt (healthier alternative), pepper, cayenne pepper, or any choice of spices. When reading food labels it may become overwhelming therefore the best choice is simply choice a food product with less listed under the ingredients tab, think of the old phrase less is more! However it is important to note there are ingredients you do want to stay away from as much as possible. BHA is found in foods that contain oils and has been shown to cause cancer in rodents as well as listed as a carcinogen. Some foods this is found in are fruity pebbles and cocoa pebbles. Parabens are a synthetic preservatives designed to prevent mold or yeast in foods, however this has been shown to decrease sperm and testosterone in rodents and has been found in breast cancer tissues in human woman. Parabens can been found in all Baskin-Robbins sundaes. Partially Hydrogenated oil is known as an artery blocking trans-fat added to foods so that the company can label their food as have 0 grams of trans fat. This can be found in Celeste frozen pizzas. Sodium Nitrite is used in meat produces to prevent botulism and helps to keep that fresh pink color in meat. However after eaten sodium nitrite will fuse with amino acids within the body and forms nitrosamines, which are a powerful and dangerous carcinogenic compounds. Oscar Mayer hot dogs and Hormel bacon are high in Sodium Nitrite. Caramel coloring is used by the soda industry in a BIG way, this food coloring along with the fact that soda makers treat their sugar with ammonia produce harmful carcinogens. A report published by the Center for Science in the Public Interest found that high levels of caramel color found in soda account for approximately 15,000 cancer in the United States annually. This can be found in most soft drink and sodas.  As you can see it is so important to read and understand the labels on your food products, not only to stay within the recommended guidelines when it comes to consumption but also to know and understand when is actually in your food. Therefore when in doubt eat fresh fruits and vegetables and foods with short and clear to understand ingredients. Pair this with exercise and healthy food choices and you are on your way to leading a long and happy life.
Think of your body like a machine, therefore it requires fuel so it can run at its peak performance level during and after a workout. When looking at foods before a workout you want to pick those that are rich in carbohydrates, lean proteins, fibers, as well as healthy fats. These foods will help your muscles to sustain the rigors of a high intensity workout.  Pre-workout Foods:
Oatmeal: This super food is jam packed with carbs, minerals, fatty acids and proteins, all of which your body needs to get your pump on! The best thing about oatmeal is that it settles well in your body without that bloated or heavy feeling in your belly. Also oatmeal takes a while to break down inside your body therefore keeping you feeling full for a longer period of time while also slowly releasing sugars into your blood stream keeping you alert and focused longer. Fruit smoothies: No we are not talking about the ones you pick up in a hurry at the gas station while on your way to the gym! No we are talking about ones made at home that only take a few minutes to make. When making one of these taste pre-workout meals focus on fruits that are high on the glycemic index, for example bananas, pineapples, or mangos. The carbohydrates found in the fruit will breakdown rapidly to supply the body with much needed energy during a workout, while the proteins will aid in repairing muscle damage. Bananas: This tasty fruit is a power plant of fuel which will help your body work effectively throughout the day. It is also a perfect source of carbs, potassium, and manganese. These sources will help the body fight off cramps, increase injury healing, strengthen bones, and help to increase endurance. You can also pair a banana with a cup of yogurt for maximum results. Eggs: Eggs are one of nature’s best sources of proteins and minerals, and their yolk helps to improve the body’s levels of HDL (high density lipoprotein) or otherwise known as “Good Cholesterol”. Also there are so many different ways to make eggs that you can make them the night before and eat them on your way to the gym! Caffeine: Studies have shown us that caffeine taken before a workout can enhance one’s performance. This is achieved by supplying energy from the caffeine straight to your muscles. Also once caffeine is inside your body the brain tells your muscles to burn the stored fat first in place of carbs for the bodies energy needs. Yes we all know that caffeine is in many energy drink as well as sodas but the amount of sugar inside these options vastly outweigh any good qualities of caffeine. Therefore look into a good pre-workout loaded with caffeine and vitamins and minerals. Such items can be found right here at The 8Block!!!! Post-workout foods: Kiwi: This little fruit hosts more vitamins and minerals per gram that any other fruit. The kiwi is loaded with potassium, vitamin C, fiber, and antioxidants which will help fight off muscle soreness. Sweet potatoes: While being a great source of natural carbs it also hosts antioxidants such as, beta-carotene. This wonder of nature helps to protect the body from free radicals produced during a workout. Sweet potatoes also have high levels of vitamin D and potassium, all of which help provide the body with energy while also relieving muscle cramps. Grilled chicken and vegetables: By far the best choice you can make when it comes to recovery food. This combo is a plate full of nutrients that restores the bodies’ protein and carbohydrate needs without filling you with unnecessary fats, sugars, fillers, and sodium. Chocolate milk: Yes that’s right a nice tall cold glass of chocolate milk is a great choice for a post-workout snack. When comparing chocolate milk to mass produced energy or sport drinks, chocolate milk has double the amount of carbohydrates and protein. Shockingly chocolate milk also beats out plain milk in this study as well. Chocolate milk also contains calcium, sodium and sugar all within healthy levels that your body will need to regain your energy. Just like fruit smoothies, store bought chocolate milk contain high levels of unhealthy additives and extremely high levels of added sugar. Also if dairy does not agree with you there are so many other healthy non-dairy milk substitutes you can easily find at your local food markets. Previnex Nourify Vegan Protein Meal Replacements are our recommendation for a complete post workout meal! It contains 20g of High Quality Proteins and 20+g of Carbohydrates (especially when mixed with fruit) to replenish your body, so it can perform at its BEST! NUTRITIONAL NEEDS FOR A HEALTHY BODY5/10/2020  THE ESSENTIALSFruits: Most fruits are naturally low in fat, sodium, calories, and have no cholesterol. Fruits are sources of many essential nutrients that are under consumed, including potassium, dietary fiber, vitamin C, and folate or Vitamin B9. Diets rich in potassium help to maintain healthy blood pressure. Fruit sources of potassium include bananas, prunes and prune juice, dried peaches and apricots, cantaloupe, honeydew melon, and orange juice. Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulitis. Fiber-containing foods such as fruits help provide a feeling of fullness with fewer calories. Whole or cut-up fruits are sources of dietary fiber; fruit juices contain little or no fiber. Vitamin C is important for growth and repair of all body tissues, helps heal cuts and wounds, and keeps teeth and gums healthy.  5 REASONS TO REDUCE EATING FAST FOODS
 GREENS AND VEGETABLES LATELY? YES PLEASE...
FUEL YOUR BODY THE RIGHT WAY AND FEEL / SEE THE DIFFERENCE! It is always important to have a healthy immune system, but it is especially important in times such as these! Eating a well-balanced diet consisting of key vitamins and minerals will help to achieve this goal in your everyday life. Beta Carotene – This is a compound produced by plants and is converted by the body into Vitamin A. Beta Carotene contains essential antioxidant properties that fight the continuous attack of free radicals. These are highly reactive substances that attack and damage cells, which in turn can lead to premature aging and disease. This compound is found to and enhance the body’s immune system processes. Beta carotene foods to boost immune system: The richest food sources of beta carotene include pumpkin, sweet potato, carrots, cooked greens, apricots, sweet peppers, kale, turnip greens, and broccoli, mango, and squash varieties. Vitamin C – is used within the body to increase the immune system by activating the production of white blood cells and antibodies. In addition, it enhances phagocytes (immune system cells). These actions play a role in fighting infection, protecting against disease-causing organisms, and destroying bacteria and other foreign invaders. Vitamin C foods to boost immune system : The richest food sources of Vitamin C is found in cantaloupe, grapefruit, lemons, mangoes, oranges, papayas, persimmons, pineapple, and strawberries. Vitamin C is also found in many vegetables and among the best are asparagus, avocados, beet greens, broccoli, Brussels sprouts, collards, kale, mustard greens, onions, green peas, sweet peppers, radishes, tomatoes, turnip greens, and watercress. Vitamin E- Vitamin E has been shown to protect against approximately eighty diseases. Vitamin E foods to boost immune system: Vegetable oils such as wheat germ oil, sunflower oil, safflower oil, corn oil, and soybean oil are one of the richest sources of vitamin E, followed by nuts and seeds. When it comes to vegetables - the sweet potato is jammed-packed with vitamin E. Selenium - Selenium is believed to have an important role in boosting immune function by strengthening the disease-fighting properties of phagocytes, the white blood cells that destroy invading micro-organisms. Selenium foods to boost immune system: The best food sources to provide you with the health benefits of selenium include: Brazil nuts, oats, seafood, liver, wheat germ, bran, tuna, onions, tomatoes, broccoli, garlic, and brown rice. Zinc- Zinc bolsters the immune system to fight colds and other common infections. Zinc foods to boost immune system: The best food sources of zinc include: meat, liver, seafood, wheat germ, brewer’s yeast, pumpkin seeds, eggs, ground mustard, and nonfat dry milk.
"STAY HEALTHY AND STAY STRONG" For those of us who are so busy each day between work, family, friends, and all of the other tasks we must perform it is hard to have enough time to cook meals which contain all of these essential vitamins and minerals. But do not fear my friends the answer is as simple as a once a day multivitamin! However there are a million different choices out there, so how do we choose the right one? Well that is simple, the answer is Previnex Multivitamin, Mineral & Antioxidant PLUS! This amazing product contains a comprehensive range of essential vitamins, minerals, and antioxidants in a balanced formula which is the most bioavailable form of nutrients that are easily absorbed by the body. This product will support your energy levels, metabolism, immunity, detoxification and much more. Pair this product with healthy eating and an exercise regimen and you are well on your way to not only boosting your immune system but maintaining a high functioning one as well! Check it out for yourself by clicking the link below!
https://www.frankieresults.com/supplements.html Whey Protein VS Plant Based4/25/2020  Within in the fitness world there is a burning debate of Whey Protein being a better option than Plant Based, but this misconception is dead wrong. We will examine some of the major myths associated with this debate and show you that Plant Based protein is the smarter and healthier way .   Myths
1-Plant Based proteins are high in carbs Many people believe that plant based proteins sources are normally high in carbohydrates and therefore higher in calories. The reason people want to add protein to their diet is for added calories. Also if you are looking to add carbs it is better to eat a whole food source than getting them via a supplement. Rice, quinoa and other grain based plant protein sources are great examples of foods that bring in more carbs to a diet, while also increasing the protein intake. The truth is many protein supplement manufacturers process plant based proteins in such a way that most of the carbs are eliminated while improving the amino acid profile. Since most Whey protein powder supplements contain only a few grams of carbs anyway the playing field is basically even. However plant based protein powders also provide a large array of crucial nutrients. Therefore you are left with a reduction in carbs with a higher quality of complete protein, making plant protein a healthier choice. 2- You CAN’T get enough protein from plant based sources Another myth often spoke about plant based protein is that you can't get enough protein from plant protein sources in order to support building muscle. People often think you need a ton of protein each day in order to build muscle and be healthy. The truth is the U.S Food and Drug Administration recommends 50 grams of protein for a daily 2,000-calorie diet. This may seem low especially, for those who are active or highly athletic but even doubling this amount still does not have you eating infinite amounts of protein. Therefore with most plant based protein powders offering 20 grams or more protein per scoop, plant based protein is a credible and ample source of high quality ingredients to fuel your body. 3- Plant protein CAN’T build muscle For some reason many people believe that plant based protein will not build muscle as effectively as animal or whey based protein. People have always been told that the way to get protein is through the consumption of animal meat or whey proteins and therefore our bodies will use this to build real muscle tissue. The truth is all active people can benefit from plant-based proteins because; you get the same complete proteins from plants as you do from animal or whey sources. Also important to note is the plant-based proteins are much easier for our bodies to digest and causes much less digestive discomfort than that of animal based or whey based proteins. Another important difference between whey and plant based proteins is, the fact that plant based proteins are not mass produced and packed with artificial sweeteners, dairy products, and high sugar amounts. Whey proteins contain a large amount of Lactose, which can cause flatulence, diarrhea and bloating. Due to the fact that Whey proteins are mass-produced this significantly degrades the nutritional qualities it is meant to contain, also all of the different flavors manufactures offer are simply artificial additives designed to entice the consumer by taste. However these “flavors” simply come from chemicals added into you’re protein so they taste better, therefore contradicting the healthy choice you have made in purchasing protein in the first place. A clinical study conducted in 2013 showed that brown rice protein was equal to whey protein when it came to building muscle and aiding in recovery. These facts show us that protein powders such as Nourify from Previnex, which is a plant; based protein consisting of brown rice protein is a great and healthy choice when considering which product to buy. Nourify is a vegan plant based protein, which contains 20 grams of protein per serving while offering a low glycemic option with only 4 grams of sugar per serving. Nourify also contains all branch chain amino acids that help stimulate protein synthesis while reducing muscle breakdown as well as aid recovery. And furthermore unlike whey proteins Nourify contains digestive enzyme blends thus eliminating any of the digestive issues found in whey proteins. It is clear that when examining whey and plant based proteins, plant based is the best option out there. Follow the link to get Previnex vegan protein and start your health journey! https://www.previnex.com/shop-now/nourify-plus-shakes/#frankieresults As a special thank you, use code FRANKIE154LIFE to receive 15% off your purchase!
In today’s world, people are becoming more and more concerned with making healthy choices. But, in reality, we as people, tend to navigate towards items that are classified as healthy, but most tend to do so blindly. Without proper research and nutritional information there is no guaranteed way to know if something is truly healthy or beneficial for our bodies. This poses a major question: do we really know what we are putting into our bodies? Our Healthy Smoothies: Here at The Block Fitness Studio BBAR we offer a wide variety of healthy smoothies that aid and promote a healthy lifestyle. Our main ingredient is Previnex Nourify Plus protein blend. This is the base of ALL of our smoothie options. Each smoothie contains two scoops of the Previnex Nourify Plus protein blend which contains a unique blend of vitamins, minerals, and macro and micro nutrients that meet your body’s nutritional needs and can even be used as a meal or snack replacement. Previnex provides high quality and natural sources of essential nutrients, amino acids, and digestive enzymes. Nourify plus is vegan, gluten free, dairy free, and soy free, and helps to boost your body’s detoxification system and metabolism. Nourify plus is also low glycemic which helps reduce blood sugar levels, lower risk of heart disease and type 2 diabetes, and aid in weight loss. Chain Smoothies Most “healthy” smoothie chains promise clean and healthy smoothies but do not provide an easily accessible, comprehensive breakdown of what actually goes into their cups. The typical chain offers protein blends such as whey blends which may contain milk, soy, and eggs, three very popular allergens. This, in turn, makes their smoothies attainable for a smaller market of people, by eliminating those who cannot have those ingredients. Those protein blends tend to be very heavy and contain significantly fewer essential nutrients than that of our Nourify Plus blend. In a chain they tend to focus on the cost of their product and potential profit which sometimes leads to them sacrificing the quality of their blends. Unlike our Previnex Nourify Plus blend, these competing blends tend to contain less than 8 grams of protein per serving, which means you would need at least two and a half servings of the competing blend to even compare the amount of protein in your drink. The chain blends also tend contain no probiotic blends, no digestive support, and no essential minerals or vitamins. These blends tend to be purely focused on protein and not overall body health. Why is this important? Nutrition is an extremely important part of your health and wellness journey. Whether you are trying to lose weight or just improve wellness, it is important to be aware of what you are putting into your body. When you care about what goes into your body you not only feel better, but your body thanks you. It is important to focus on putting high quality and clean options into your body to properly fuel it. The BBAR at THE BLOCK Fitness Studio Here at the BBAR we believe you deserve the best quality to help you along your journey. That’s why we research every ingredient to ensure that we are providing the best ingredients for our customers and take the guesswork out of your ordering. We have many creative, clean, and delicious options to choose from that will keep you satisfied. Stop by and try one today! Get REAL RESULTS and make your Healthy Smoothie at home and order below: https://www.previnex.com/shop-now/nourify-plus-shakes/#frankieresults BBAR MENU: 1- MUSCLE BUILD 2- LEAN N MEAN 3- REV-ACCHINO 4- THE PREMIUM 5- SHOTGUN HOT COCOA 6- PEACHES N CREAM   Have you ever had that aching injury that just is plain old annoying?
Are you Frustrated that the lagging injury is preventing you from obtaining your goals? Now finally get some Relief with these simple steps, to get you up and back to your training regiment! 1) The Dreaded Ache on the Soles of your Feet. If the bottom of your foot hurts, when your running walking or simply all the time it may be time to change your shoe! The shoe you wear is so important, think about it! We are on a feet all day long the proper arch in our shoe is vital to Foot Comfort and can prevent pain! Remedy: Get a comfortable supportive shoe to compliment your training regiment! If your Running, Trail Hiking, or Playing a Sport, each activity requires specific support! So next time you feet hurt check what your wearing and ask yourself is the right gear? 2) Elbow or Shoulder Pain Ache...Ache... Ache... Have you had that pain in your shoulder or elbow? The one that hurts to extend it? Well more than likely it's your Joints! Excessive use or extended rotation can create a nagging pain that may seem to take a very long time to go away! Remedy: Get Ice...yes I said ICE! Everyone wants to put heat on an injury but actually Ice will help that pain subside! Get a cold wet cloth along with a styrofoam cup filled 1/4 of water and put them both in the freezer. Use the Ice cold cloth to put on your problem area then break open the bottom of the frozen styrofoam cup to unveil the ice and rub it over, massaging the problem area! 3) Knee Pain! The number one issue, I constantly see is Knee pain associated with constant impact from outdoor running or activity. This pain can limit your activity and get you really frustrated to the point you give up on fitness totally! Don't do that just... Remedy: Use the top two remedies first but ultimately two things have to happen! First limit or change the way you run/walk. Concentrate on being light on your feet instead of pounding every step on hard surfaces. This hard pounding creates a shock wave that is quickly absorbed by the knee. Just think less shock less pain. Finally try to loose some weight, each couple of pounds loss, will drastically improve your knee pain. *There is also a High Quality Supplement that can help alleviate and get you relief from all 3 injuries issues above! It's pharmaceutical grade "Joint Health Plus" from Previnex! It not only supports Healthy connective tissue and cartilage, it also supports Joint health and can increase flexibility in your joints! *If your experiencing the above issues or similar pain, give this supplement a try it is amazing!!! http://bit.ly/2wefqcC Natural Sugars vs. Added Sugars6/11/2017  Natural Sugar VS Added Sugar
What is the difference and why it is important for you to know. Natural sugar is the kind of sugar contained in fruits, vegetables, and other plants. Most of these sugars occur as fructose, though glucose and sucrose can also be found in some foods. Examples: Apples, Honey, Bananas, Agave nectar, Pineapples, Carrots, Beets, etc. Added sugar is any type of sugar, be it white sugar (sucrose), molasses, honey, etc. that are placed in foods during preparation or processing, or added at the table. Examples: sodas, candy, cakes, cookies, pies, fruit drinks, desserts, dairy products, breakfast cereals, and processed foods. Addiction and Obesity Are you aware that sugar is a highly addictive substance? Yes, studies have shown it is more addicting than Heroin or Cocaine. It takes the body approximately 6 weeks to kick the sugar addiction. In a day in age, where it’s cheaper to purchase a “Happy Meal” versus a “Clean- all Natural Lean Meal” it’s no wonder why the percentage of children with obesity in the United States has more than tripled since the 1970s. Today, about one in five school-aged children (ages 6–19) has obesity. In the long term, childhood obesity also is associated with having obesity as an adult, which is linked to serious conditions and diseases such as heart disease, type 2 diabetes, metabolic syndrome, and several types of cancer. What are we doing wrong and why is it that about two-thirds of Americans are now overweight or obese? The average 12-ounce can of soda contains 10 teaspoons of sugar, and the average teenage boy consumes nearly three cans of sugary drinks a day. The American Heart Association (AHA) recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance. For most American women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s 150 calories per day, or about 9 teaspoons. What can we do? Take time to review Nutritional label on the back of a product for added sugars. They may appear under several names, many ending with the letters -ose, such as: § maltose § high fructose corn syrup § molasses § cane sugar § corn sweetener § raw sugar § syrup, honey § fruit juice concentrates In addition to managing your glucose intake by reviewing labels, exercising and making sure you reach for good sources of sugar can help stack the numbers in your favor. It's never too late to start! Don’t drink your sugar. Keep Fresh bowls of fruit around. Instill good eating habits in our children. Lead by example, more fruits and vegetables, less oily and fried foods. Remember this simple rule: NATURAL SUGARS occurring in fruits, vegetables and dairy are OKAY but SUGARS removed from their original source and ADDED to foods, well this we need to be cautious of. The TRUTH about CARBS!3/1/2017  ALL ABOUT CARBOHYDRATESLet’s talk a bit about Carbs. What are they? When should we eat Carbs? Are Carbs good for me? We are told time and time again, to stay away from Carbs (Carbohydrates). We are told that if we want to lose weight, we need to eliminate Carbs from our daily intake. Well, what if I told you that we should be eating Carbs? What If I told you, that part of healthy eating includes Carbohydrates as part of our daily nutritional intake? Carbohydrates are your body's main fuel source. The foods we eat contain nutrients that provide energy and other things the body needs. Most of the nutrients in food fall into three major groups: proteins, fats, and carbohydrates. The two main forms of carbohydrates are sugars (such as fructose, glucose, and lactose) and starches, which are found in foods such as starchy vegetables, grains, rice, breads, and cereals. The body breaks down (or converts) most carbohydrates into the sugar glucose, which is absorbed into the bloodstream. As the glucose level rises in the body, the pancreas releases a hormone called insulin. Insulin is needed to move sugar from the blood into the cells, where it can be used as a source of energy. Glucose is used immediately — whether it's going for a jog or simply breathing. Extra glucose is stored in your liver, muscles and other cells for later use, or is converted to fat.  HEALTHY VS UNHEALTHYCarbohydrate quality is important; some types of carbohydrate-rich foods are better than others:
· The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. Unhealthier sources of carbohydrates include white bread, pastries, sodas, and other highly processed or refined foods. These items contain easily digested carbohydrates that may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease. TIP: Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy- high in Calories with very little nutritional value. Go for fruits, vegetables and whole grains. Try a Complex Carb (Whole Grain Bread) early in the morning! This is a slow digesting carb-hence giving you the necessary energy to last throughout the day! Choose your carbs Wisely and always, always try to make healthy decisions for your mind, body and soul. Play, Lost and Forgotten10/23/2016  I am going to ask you something that has not crossed your mind for a very long time. What happened to play? Play, like in participating in an activity which you find challenging and fun with friends, a team, or a group of people with similar goals. The answer to that question is we have lost play as we have grown up. As a kid “Play” was number one on our list of things to do for the day. Try to remember when you were a kid, what was one thing you enjoyed doing outdoors with your friends that you couldn’t wait to get through the school day, finish your homework and then “See Ya” you were out the door having fun. We were full of energy at the time, some can even say more flexible, athletic, and there wasn’t a challenge you were not ready to take on. Now let’s fast forward to the present day and take on the same concept. Stay with me here, your mind is about to be blown. Now the majority of us can’t wait to get out of work, take the kids to practice, whip something up for dinner or just get some take out. Now is the time for the moment we have all been waiting for, you ready? Relaxation! This is usually on the couch with our friends “the snacks” watching some good series on T.V. We know that we can afford to get healthier and maybe lose a couple of pounds but that’s why we have that gym membership in our back pocket. We can always drag ourselves there and go through the motions. I ask you to change the way you look at things and challenge yourself to incorporate “Play” back into your life. Dedicate at least 1 hour 2-3 times a week to yourself, working on skills and movement exercises that you are only going to find outdoors, where it all started. Dedicate this time to having fun and changing the way you look at Fitness so that you get back that energy, flexibility, and athleticism. Don’t get me wrong, our schedules are full and we are busy all the time with the daily life grind. Remember we only have one body, so let’s get back something that we have lost and long forgotten… Play! How much better would you feel after a long day, sitting back on that couch ready to Relax having just dedicated an hour bettering yourself, getting back something that was missing in your life. Now get comfortable and pass the snacks, you got this!  Frankie Results
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