Core Specific Nutrition

The gyms are back open and it is time to fully get back on track.  Many people had a hard time staying on track with nutrition during the lockdown.  It is common to snack more on unhealthy foods or overeat when you feel out of rhythm.  Let us put that in the past and focus on life getting back on track.   Track your calories and make note of you felt before and after eating. Did you eat because  you were hungry or did you eat because you were bored? Watch your meal timing. Try to have you biggest meals earlier in the day. Small healthy snacks (baby carrots for example) help reduce hunger and keep your metabolism burning. Minized saturated fats, sugary foods, and refined foods. DO NOT SKIP BREAKFAST Eat every 3-4 hours. Remember a couple  baby carrots as a snack count as a meal. Have protein with every meal. Eat within 2 hours of exercise. Avoid fried foods. Use non fat cooking sprays. Increase fiber intake (25-35 grams per day) . This will help keep you full. Eat…

Eating right means different things for different people. But the fact remains that diet can significantly impact your body and your overall wellness. Of course, you might expect a diet overhaul to cost a lot, but there are ways to stick to a budget while boosting your physique through healthy food. Here’s how a better diet can make a difference for your mental, physical, and emotional health without breaking the bank. Be Picky About Where You Shop Healthy groceries, supplements, and protein powders can be expensive. But when you want to improve your diet, choosing high-quality brands and products is vital. Fortunately, you can sustain your diet and wallet by shopping on sites like Amazon. Amazon promo codes and coupons give you discounts on everything from your favorite protein powder to high-end supplements and even basic groceries. Choosing Whole Foods Whenever Possible Means Fewer Health Risks Prepared meals and shakes can help contribute to your weight loss regimen. But choosing whole foods to round out your meal plan can save you cash and prove healthier for your body. Make sure…

    You have set the habit of going to the gym, made positive changes to your eating habits, and are  ready to crank up the workout intensity. “What supplements should I take?” and “Do I need supplements?” are very common questions.   The supplement industry has dramatically grown over the last decade by expanding supplement categories. This growth has made it easier to find products directly related to your individual goals.  Categories range from pre-workout,  intra workout, post workout, protein, mass gainer, vitamins, fat burners, and joint support just to name a few.   Remember, the purpose of  sports nutrition supplements is to work in conjunction with your healthy eating lifestyle.  Sports nutrition supplements without healthy eating will not produce drastic results.  On the other side of coin, many goals and results are possible without sports nutrition supplements but they do make life more convenient and the process more effective.   Since you are still in the early stages of your fitness journey, I recommend starting with a protein supplement.   The purpose of protein is to help the muscle…

Thanksgiving is right around the corner.   A turkey feast and endless amounts of dessert are what comes to mind when we think about the iconic Thanksgiving meal.  My dessert of choice for Thanksgiving is cheesecake.   Unfortunately,  Thanksgiving  is also  iconic for overindulging on desserts, followed by guilt and some extra unwanted weight.   With that being said, here are a few tips to help you have the best Thanksgiving meal GUILT FREE.   Exercise Thanksgiving morning   Doing a workout Thanksgiving morning will help you be in a calorie deficit.  This means there will be more room in your daily caloric intake for that dessert.   *There will be a Core Specific class 8:15A.M. Thanksgiving  morning*   Don’t skip meals during the day   Skipping meals before your morning workout to “build up an appetite” for  the feast will make you more likely  to binge eat by the time dinner is served.   Make protein the priority   Begin your Thanksgiving meal with the turkey (protein source).  This will help  your muscles recover from your intense morning workout  and…

Although the notion that spicy foods can help in weight management might sound like something in a supermarket tabloid, the idea has some intriguing possibilities. For one thing, spicy foods can increase metabolic rate by raising body temperature. The greatest increase in body temperature is triggered by capsaicin, a molecule that’s found in chili peppers; it’s what makes hot peppers hot. It’s also the active ingredient in pepper spray. Keep in mind, however, that the thermogenic effect of capsaicin on metabolic rate is temporary—and small. Remember, too, that eating any food will increase your metabolic rate. The reason: The body uses calories to digest, absorb and transport food. This thermic effect of food—referred to scientifically as “specific dynamic action”—accounts for roughly 10% of the body’s daily caloric intake. But the real benefit of eating spicy foods is that it seems to curb appetite. Research indicates that spicy foods produce an increase in satiety and a decrease in caloric intake. Taken together, an increase in caloric output (however slight) and a decrease in caloric intake would help in weight management. One…

  4 Wellness Habits That Help Fight Obesity Just as there are many factors that lead to obesity, you can’t fight obesity with only one solution. Exercise and eating a balanced diet are essential, but you won’t see results if you don’t care for your whole self, body and mind. To really see results and feel better overall, your goal should be to make wellness-focused choices in all aspects of life, and make them part of your daily routine. #1 Make Your Workout Routine Enjoyable You know that exercise is an absolute must, but staying committed to a fitness routine is easier said than done. No matter how big your reasons are for wanting to get fit, it’s hard to stay motivated if you’re trying to make yourself stick to doing exercise you don’t enjoy. Find your motivation by discovering what kind of activities you actually want to do. The best way to do this is to vary your routine and try new things. NBC News recommends using a tool called an Exercise-induced Feeling Inventory (EFI). After each workout, you…

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and  increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier happier you, and a metabolic system that runs smoothly. Here’s the next rule of the Fortza Fit Rule of Nutrition number twelve: When you get hungry, you have two different sensations, the “want” and the “need”- distinguishing between the two is the very essence of healthy eating. It is also the most challenging part for most of us.      Up until about age five, you had the innate ability to know exactly when you needed food, either by crying for food when you were hungry, or ignoring it when you were full. What guided you back then were your hormones, namely ghreling and leptin. Ghreling is a hormone that regulates hunger, its levels rise when your body needs food. Leptin is often called the satiety hormone, and it’s triggered when…

1 tbsp. extra-virgin olive oil, divided 1½ tsp. finely chopped fresh rosemary leaves ½ tsp. freshly ground black pepper ¼ tsp. kosher salt ¼ medium red onion, finely chopped 2 strips turkey bacon, chopped into ½-inch pieces 4 large egg whites 5 scallions, white and light green parts only, thinly sliced ½ c. loosely packed arugula, roughly chopped ½ c. loosely packed basil, roughly chopped 1 tsp. fresh lemon juice 1 piece of lavash-style flatbread (trimmed to a 10- by 9-inch rectangle)   For more fitness tips and healthy recipes visit Fortza Fit.

Although the notion that spicy foods can help in weight management might sound like something in a supermarket tabloid, the idea has some intriguing possibilities. For one thing, spicy foods can increase metabolic rate by raising body temperature. The greatest increase in body temperature is triggered by capsaicin, a molecule that’s found in chili peppers; it’s what makes hot peppers hot. It’s also the active ingredient in pepper spray. Keep in mind, however, that the thermogenic effect of capsaicin on metabolic rate is temporary—and small. Remember, too, that eating any food will increase your metabolic rate. The reason: The body uses calories to digest, absorb and transport food. This thermic effect of food—referred to scientifically as “specific dynamic action”—accounts for roughly 10% of the body’s daily caloric intake. But the real benefit of eating spicy foods is that it seems to curb appetite. Research indicates that spicy foods produce an increase in satiety and a decrease in caloric intake. Taken together, an increase in caloric output (however slight) and a decrease in caloric intake would help in weight management. One…

Learn and put into use our latest rule from the Fortza Fit Rules of Nutrition to get into your best shape yet, and feel your body function at the peak of its powers. These rules support cell health, and this increase your energy capabilities, while decreasing inflammation and acidity. This results in a truly younger, healthier and happier you, and a metabolic system that runs smoothly. Here’s the first rule of the Fortza Fit Nutrition Philosophy : As a personal trainer, I empower  my clients with scientifically proven methods to lose weight, and gain muscle.  I tell my clients to keep tabs on their calorie intake, but also keep tabs on the nutrient density of what they eat.  Focus on nutrients rather than calories.  Calories in VS. Calories out, the biggest mantra in fitness.  Simple right?  People understand simple and “calories in vs. calories out” works.  The downside is having people only focus on hitting their calorie numbers, and not on the quality of those calories.  One has to consider the nutritional value of these calories.  You should be looking for food that give you more nutritional bang…