GET MOVING

Needs of A Sound Body

Move your body, grow your brain. Studies show that regular physical activity supports development by improving memory. John Ratey, author of “A Users Guide to The Brain” calls exercise “Miracle -Gro” for the brain because of its role in stimulating nerve growth factors.

  • Running Walking Yoga Weight Lifting Boxing Crossfit Soul Cycle Pure Barre
  • The list can go on and on. Find what works for you and just start moving on a daily basis and watch your body start to make wonderful changes.
  • You do not need a gym membership, you can follow the workout tips below designed by Personal Trainer, Dan Howels, PHR, to get started OR you can join our tribe for Daily Success Systems.
  • NEED TIPS FROM DAN? …COMING SOON

Fuel your Body – Protein

  • 400-600 Calorie Meals
  • First start with the base of your meal, the
    lean protein. Providing your body with a
    quality protein source at each meal will
    help you feel satisfied longer while
    supporting muscle growth and
    metabolism. The right amount is critical,
    as research has shown about 20-40 grams
    of protein is optimal, more may be needed
    based on intense work outs. Select lean
    meat options such as 5 ounces (about the
    size of a smartphone) of free-range beef,
    cage free chicken, wild salmon, or other
    fish. You can also choose from non-meat
    sources such as 3-4 eggs or egg whites, a
    cup of Greek yogurt, or 2-3 ounces of
    mixed nuts.
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Fuel your Body – Complex Carbohydrates

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  • The body needs a steady source of
    energy, which can provide
    complex carbohydrates. Some
    healthy options are 1 cup of
    oatmeal, organic brown rice, or
    whole grain pasta. If you are not a
    fan of typical grains, your body can
    still get the same fuel through 1
    cup of baked yams or sweet
    potatoes, beans lentils, or a corn
    tortilla. Any of these choices are
    low-glycemic and shouldn’t cause
    dramatic spikes in blood sugar that
    could lead to a crash in the day.

Fuel your Body – Fruits and Vegetables

  • Most fruits and vegetables have so
    few calories and are so densely
    packed with nutrients, including fiber,
    that there’s no strict limit to portion
    size. Adding more is a great way to
    raise volume of the meal and help fill
    you up without over consuming
    calories. Fill half of your plate at
    each meal with 2 to 3 cups of fruits
    and vegetables such as Apple or
    orange slices, berries, broccoli, kale,
    spinach, steamed vegetables or a
    mixed green salad. To add color to
    your plate , try options such as
    tomatoes, carrots, or bell peppers.
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Fuel your Body – Healthy Fats

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  • Healthy fats are often neglected
    when planning a meal because of
    the negative stigma fats carry,
    however, these fats are important to
    your bodies health and can make
    any meal more satisfying. Adding
    half an avocado or 1 tablespoon of
    pumpkin, sunflower or sesame
    seeds to any salad or plate is an
    easy way to give your body an
    adequate course of fatty acids.
    Incorporating Isa Crunch into your
    meal provides your body with
    essential Omega-6 and Omega-3,
    which are important for health.

Fuel your Body – Herbs and Spices

  • Lastly, remember to add
    flavor in the form of fresh
    herbs, spices and
    condiments, which can
    provide important
    antioxidant vitamins and
    polyphenols. These can
    also include basil, parsley,
    pepper, cinnamon and many
    other varieties.
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