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.
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:
1- MUSCLE BUILD
2- LEAN N MEAN
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!!!
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:
§ high fructose corn syrup
§ 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.
ALL ABOUT CARBOHYDRATES
Let’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 UNHEALTHY
Carbohydrate 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.
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!
So you are probably reading this right now on a break, in-between doing something or even just skimming through to just get the gist of it all. That is something we are all accustomed to doing on a daily basis. Now with that said let’s stop what we’re doing or if you can’t, let’s take some time and come back later, get comfy and really set aside a couple of minutes FOR YOU!
Let’s face it we are busy in our lives. Family, Kids, School, Work, and What’s for Dinner? We are the kings of multi-tasking, which is pretty much doing everything we need to get done, while giving it a whopping 20-40% of the full attention needed to complete the task. We can’t change what needs to be done in our lives but, yes there is a “but”, we can manage it!
Managing to make time for yourself is easy to say, but it's difficult to accomplish. So let’s break the same monotony, routines and set aside a minimum of an hour once or twice a week for YOU! Call it me time, Re-Boost, Re-energize, or even “LEAVE ME ALONE” time lol. Whatever you decide to call it, it will help you throughout your journey in life.
What if I said, in this hour you will be able to have fun, increase your focus, get in shape, relax, and Re-charge your energy level so you can take on your daily tasks! That’s great right, but c’mon really in an hour? Yes, you can with (High Intensity Interval Training) combined with the beautiful scenery of the outdoors and surrounded by a group of people that not only are part of your “Crew” but are all together for the same reasons. This state of mind we all had at one time. Remember when we were kids and we could not wait to finish our homework and go play with our friends outside? Ask yourself how did you feel? You probably felt anxious, excited and once you were outside having fun you felt like nothing could stop you and the time just flew by! We definitely lost sight of this as adults. Remember when you got back inside and the adults were always saying, how do they have all that energy? Simple because you were having fun, stimulating the mind and body together, all while staying fit by playing and being outdoors.
“PURSUIT” is the new Revolutionary Movement that brings all of that back in our lives. It encompasses MIND+BODY+FUN+OUTDOORS= “I feel like I can take on anything”. Think of it like a fitness field trip around your town, city community, with a group of motivated friends. PURSUIT not only gets you into incredible shape it gives you the tools and mindset to Recharge and take on all daily obstacles that come your way. Everyone is trying to find the magic pill, and all along it was right under our noses. With PURSUIT you get a TOTAL body workout all while not having that chore feeling of dragging yourself to go workout. It’s all about Fun, being part of a Team or “Crew” and rejuvenating that kid we all have tucked deep down inside of us.
The word “PURSUIT” is all about what it means to you, then it’s easy and the journey is the Goal! PURSUIT is becoming a nation and worldwide fitness craze, be on the look out for PURSUIT in your area and make time for YOU!
In today’s world we are always on the go and one of the most frustrating decisions we face is what to eat while we are out and about. There are so many choices out there, that are fast convenient and yea I’ll say it “taste so good”. The only thing is 99% of these endless food options are “so bad for you”. So this is the problem that we face every day and sometimes we are left with the feeling there is no good choice or is there?
So its lunch time you have an hour break and you are absolutely starved and can’t wait to eat. What will it be Pizza, Burgers, Tacos, Subs, etc…? All sound great but what if the next time you are faced with this decision think about all the time and sweat you have put in at the gym. Think about the next BBQ/Pool gathering and that bathing suit or outfit you wanted wear this year. Think about how you will feel after that meal, when it just sits in your stomach and you feel tired, sluggish, and sick. Is it really worth it? Always remember it is easy to put on weight but as we get older it is difficult to lose it.
When faced with this choice every day, making the wrong decisions will compound the health effects on your body and can potentially reach a point where you think there is no hope. You may feel like you reached a point of no return, but that is not the case and now you have a new decision to make. This decision is an easy one, yes I said it “easy one”. You may be thinking it really isn’t but stop and think every year what do most people make as their New Year’s resolution? Dieting and a change in eating habits is statistically the number one resolution. This is why gyms are packed with people from January-February. After February almost 85% of the new faces at the gym are gone. The reason for this is that it is imbedded in us that if want to lose weight we go to or join a gym. After a couple of weeks of working out and not eating the right foods, we typically get discouraged due to not seeing a difference and quit. Yes, working out will get you stronger and increase your metabolism but you will not lose weight and see results until you start making the right decisions when it comes to food.
There are two ways to eat good on the go. One is to pack and prepare your food. This option involves meal preparation, time, and only works if you have proper storage facilities for your food. This is the best option because you know how it’s prepared and you have total control over the portions. The second is eating out, but eating the right foods or what I like to call it choosing the “best option”. You’re probably thinking I can’t go wrong with the staple grilled chicken salad from the drive-thru, think again! A majority of these salads are packed with high fat and sugar dressings. The premade chicken has more likely been sitting in a sodium packed marinade that is just heated up and served to you. The best option is to get out of the car and go somewhere where you can order a fresh salad with grilled chicken to order that is made fresh on the spot. Yes, it will take a little bit longer but isn’t your body and health worth it? Whatever you decide to eat just remember to take the time to think how is the food prepared, just because it may seem like it is a healthy option it may not be.
Choosing the right drink to accompany a meal is also a great way to make the best decision possible when you are on the go. I know you probably heard this a million times, but think about it, maybe you have because it is the truth! Water is hands down the number one option when it comes to a drink with your meal. The average person does not drink enough water throughout the day. Water is so essential to the body’s daily functions, health and helps you to lose weight, and lower cholesterol are just a fraction of its benefits. So next time you are out take a little time to make the best decision, because it will take way longer to try to fix the outcome of wrong decisions while on the go.
I almost forgot there is a third option that is available and that is having access to your own personal diet coach that does the foot work for you and seeks out the healthiest option for you whenever you are on the go!
Cucumbers for the longest time, were the side garnish that most people picked out of their salads or cut up to put over tired eyes for that cooling relief. Actually Cucumbers have so many health benefits and could be a staple fruit, yes I said fruit, in your daily diet regiment.
Cucumbers are a fruit that is part of the Melon family, which includes pumpkins and squash. At only 47 Calories for a whole cucumber, it is a great way to get the nutrients your body needs without consuming a lot of calories. The cucumber contains, Vitamin K, A, B, C, D, E, Magnesium, and Potassium to name a few! Wow, for a food the average person discards from their salad, they pack a punch.
Some benefits of incorporating cucumbers into your diet include are they help to assist in inflammation, support our digestive health, and help increase hydration which have plentiful health benefits on its own. So how do we incorporate this powerful fruit into our daily diet, is the question? One way is adding it to your next smoothie, because of its mild flavor and high water content it serves as the perfect base. Were you ever in the mood for a sandwich or just wanted something crunchy to eat? Simply cut it length wise and it serves as the perfect replacement to bread. If that doesn’t entice you, add some slices to a pitcher of water along with a few lemon slices, to power up your water and give it that added flavor. This not only keeps you hydrated but makes water that more enjoyable on the next hot day by the pool side.
What are some ways that you incorporate Cucumbers into your diet?
So it’s that time of the week to go Grocery Shopping. Some of us dread it and some of us love it, but one thing we all have in common is that it’s a necessity. Have you ever looked around at other people’s carts? C’mon I know you have:). Does what others have in their cart inspire you to get a specific type of food? Let’s say you see this delicious pastry in someone’s cart, believe it or not just by looking at this (if you have a sweet tooth) can start the digestive process by making your salivary glands produce saliva. This sends a signal to the body and you may not go buy that pastry, but you are more likely to put something in your cart that will satisfy your subliminal craving. The same thing happens if you stroll up next to a health food junkie and you see lots of Fruits, Veggies, and lean Meats in their cart. You’re probably not going to salivate lol, but you will have the subconscious urge to get some healthier options in that cart!
So it’s easy to pick out something that is not so good for you. You look at the picture on the cover or the food itself, say wow that looks good, and put it in the cart. So how do we get those healthier food options into that cart? Let’s start looking at the Nutrition Labels! What are we looking for, Fat, Cholesterol, Carbohydrates? While looking for that content is O.K., I guess. That’s where we make our mistake! Look below the Nutritional Facts at those ingredients. Rule of thumb if it sounds like a chemistry experiment down there, put the item back on the shelf and stroll quickly down the aisle. Try to pick out foods that have less chemistry and are more simple and natural for starters. These foods are more situated on the outer perimeter of the grocery store.
So what section of the grocery store do you start and end? Do you do the peek at the cart thing? Have you ever put something in the cart that you regretted and once you unpacked it at home thought to yourself “Oh well, I bought it so I guess it can’t go to waste”?