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If you haven't already set a fitness goal. It's time to start. Setting a goal is like having a destination on a road trip. If you don't know where you're going, you won't know when you get there and you definitely won't know the quickest way to go. A fitness goal can be anything that's important to you. If you want to look better, it can be toning your body or losing weight. If your health is top priority, it may include building your strength, flexibility and endurance.

Once you set your goal, you'll have a specific target at which to aim.

Your goal needs to be specific, besides being extremely important. Don't just say you want to lose weight, but note how much you want to lose. It's the difference between going to a town and going to a town to a specific address. A combination of a healthy diet and a program of consistent exercise that's based on your specific goal is normally the answer to fitness goals.

How does having a goal give you motivation?

Having a goal that's specific and one that's measurable can help keep you on track. How do you measure your progress? That all depends on what your goal is. Is it to lose inches and look fit or lose pounds? Do you want to have more energy? Is more flexibility, strength or endurance what's important to you? You can measure yourself, weigh yourself, or track the number of reps you do. You can also take a picture once a month in the same outfit, at the same place to show how improved you look every month.

Break down your goal to smaller steps.

A big goal is motivating, but doesn't keep you motivated. You need small wins along the way to do that. When you break down your goal to smaller, more quickly accomplished chunks, you get success every time you achieve that smaller goal. Success builds success. While a big goal can get you started, breaking it down to smaller goals keeps you motivated.

• Don't forget to write down your goal and break it down to the steps to reach it. Also record your progress. If you're out of shape, it can be as simple as being able to run around the block without stopping.
• Staying motivated is easier if you have accountability. When you know someone else is watching your progress, you'll be more motivated than if nobody is watching.
• Our semi-private and team training classes not only provide a personal trainer who works with each person individually, it also provides comradery. You'll make friends who can help drive you toward success.
• Our trainers can create a program for you that will help you reach your goal faster. We take a scientific approach that makes your workout time more effective.

For more information, contact us today at Habitat Health & Fitness

We know that your diet, including what you drink is just as important to improving your health as exercising at Habitat Health and Fitness in Winter Haven, FL. It's one reason we promote healthy diets and encourage making healthy choices when you want something to drink. While water is always a good choice, another viable option is green tea. There are many health benefits, besides it being low in calories and devoid of added chemicals. You have to be sure to keep the green tea its healthiest, so don't add sugar or sugar substitutes. If you need a sweet drink, add a bit of honey and slowly reduce the amount you add if you can.

What are the health benefits of green tea.

If you want a beverage that can reduce the risk of prostate cancer, oral cancer, stomach, breast and pancreatic cancer, opt for green tea. According to a variety of studies, you need between three and five cups a day, although as little as one cup a day can help. It can also lower your risk for type 2 diabetes by as much as 33%, but that's only if you drink at least six cups a day.

If you want a boost to your metabolism, consider green tea.

Not only do the polyphenols----catechins such as EGCG---improve your metabolism, they also provide other benefits. EGCG---Epigallocatechin Gallate---help prevent neurodegeneration to protect you from diseases such as Alzheimer's, dementia and Parkinson's disease. They are antioxidants that help prevent neural damage and even reverse existing damage. Large studies showed adults that consumed three cups a day for years had far less cognitive impairment. It reduced the potential of Parkinson's by 30 to 40 percent. .

You'll have a better smile because green tea helps teeth and gums.

Whether you're fighting gingivitis, tooth decay or simply want better oral hygiene, consider drinking green tea daily. It has an antibiotic, antifungal effect to improve your oral health. That can also improve your breath, since bad breath often comes from bacteria in the mouth. Not only will your oral health improve, so will your bone health. Several studies indicate that women who drink green tea suffer from fewer fractures during perimenopause. Matcha tea---a type of green tea---is one of the best for this.

Green tea can help you lose weight. The catechins boost your metabolism and the tea is filling to reduce the amount of calories you consume. It also may help regulate your hormones and aid in reducing Buddha belly.

Green tea can also stabilize your blood sugar levels, which can help you lose weight and lower your risk of diabetes, abdominal fat and reduce sugar cravings. When you eat sugar, it increases insulin in your blood, which causes you to feel even hungrier.

Green tea can boost your immune system because of the antioxidants it contains. If you drink matcha tea, it has the most vitamin C, which also helps your immune system. Other types of green tea also contain vitamin C, but not as much.

Green tea can fight the signs of aging, particularly to your skin. It helps hydrate the body, which helps fade wrinkles. It reduces free radicals that can age skin and potential reduce the effects of photoaging.

You probably have heard a lot about eating raw veggies and how healthy they are. While it's true some raw vegetables provide more nutrients than cooked ones do for some nutrients, cooking enhances other nutrient content. Cooking may destroy natural enzymes, but it's also easier to digest. Some vegetables simply don't taste good raw, either. It all depends on the vegetable and how you cook it.

Raw vegetables contain more nutrients, but do you absorb them all?

No matter how much of any vitamin you consume, if your body isn't absorbing it, you're not getting the benefit. One study followed three groups of women. The first group ate the average American diet. The second group ate a diet based on dietary recommendations with both cooked and raw vegetables and the third group followed a raw food diet. While the group that ate the raw food diet consumed more nutrients, some of those nutrients, such as beta-carotene, the group that ate the diet that was both cooked and raw absorbed more of the nutrient. Cooking can destroy some of the nutrient, but it may also make that nutrient more bioavailable.

When you cook tomatoes, you increase the lycopene content.

Lutein is another antioxidant that increases in cooked vegetables. In addition, when you cook vegetables, it can release certain minerals and make them more available. Heating spinach to release calcium is just one example. Cooked vegetables increase not only digestibility, but also helps you chew more thoroughly and boosts the net energy value of food.

Some vegetables simply taste better cooked.

Sweet corn, potatoes or eggplant are also foods you shouldn't eat raw for flavor or digestibility. Potatoes, whether white or sweet, simply taste better when eaten cooked. Raw potatoes contain lectins and starches that hard to digest and can irritation. Asparagus is also best when cooked and tough to chew when raw. Carrots are actually healthier when they're heated. The heat helps release nutrients. Don't even consider eggplant, it's bitter and tastes awful if it's not cooked.

• If you don't like raw vegetables, the healthiest way for you to eat a vegetable is the way you'll actually eat them. Cook them if you like or eat them raw, but add more veggies to your diet.
• While tomatoes lose much of their vitamin C during cooking, cooking boosts the amount of lycopene. Include them in your diet both cooked and raw.
• While crucifers like broccoli, kale and Brussel's sprouts taste good both cooked and raw, the raw version can create gas or upset your stomach. Introduce the raw version slowly into your diet.
• Find ways to increase your intake of veggies. Perk up a salad by adding roasted vegetables you normally wouldn't include. Add vegetables to your scrambled eggs or have a stir-fry night.

For more information, contact us today at Habitat Health & Fitness

We've all seen the run on toilet paper and the problems after a storm that might make you want to stock up on healthy food staples. Stocking up is good when prices are rising, especially if you find some that are bargain priced. Start with canned goods. Not all canned goods are unhealthy. Even green beans with added salt can be rinsed to make them healthier. Canned tomatoes, corn, carrots, spinach and peas should also be on your shelf. Canned fruit packed in its own juice should be a top option.

Protein sources are important.

Canned mackerel, salmon and tuna are also great options to have on hand in a pinch. Even sodium free water-packed sardines can are good options. While canned beans and chickpeas without additives are healthy options, you're better off purchasing the dried beans, lentils and chickpeas. They're cheaper and long-lasting. You can also buy them in bulk and put in mason jars for display. Nut butters, like almond and peanut butter are great options. Go for the organic ones that only contain one ingredient, the nut.

Have grains ready to use.

Whether you choose stone ground oatmeal, rice, quinoa or whole grain pasta, having stocks of these grains can add bulk and nutrition to any meal. Quinoa is also a good source of protein that can be used in salads. Opt for brown rice or wild rice for the healthiest options. If you want a quick treat that everyone will love, toast oats and mix most with peanut butter and a small amount of honey, keeping some set aside. Make balls the size of golf balls. Roll the balls in the oats not used and let sit for an hour. It's quick, healthy and can be made from items you stockpile ahead.

Don't forget some of the condiments and extras.

Apple cider vinegar, balsamic vinegar, coconut and olive oil are important ingredients to have available that can be used in many recipes. Stocking up on white distilled vinegar is also important. You can use it as a cleaning product, since it disinfects. Spray it on the tub or in the toilet to cut the calcium and soap build-up. Even healthy dressings have a decent shelf life.

• If you want a healthy option for a cheesy flavor, buy nutritional yeast and keep on hand. Stock up on popcorn as a good snack and use the yeast to add extra flavor.
• Some premade soups are extremely nutritious and can be a quick meal. Just include some whole grain biscuits or bread and a salad on the side.
• While nuts and trail mixes are good options for emergencies, nuts don't store well and succumb to oxygen, heat and light. If you do buy extra for use, store in smaller vacuum-packed containers in the freezer to maintain freshness.
• Dried fruit, such as raisins, have a varied shelf life and last longer in the freezer. On the shelf they can last anywhere from three months to over a year. If you want fresh fruit, apples are a good choice with a three-month shelf life.

For more information, contact us today at Habitat Health & Fitness

IBS--- irritable bowel syndrome---causes abdominal pain and changes in your bowel movements that include constipation, diarrhea or both. It all depends on the type of IBS you have. Other symptoms include the feeling you haven't finished in the bathroom, even though you just went, bloating and white mucus in your bowel movements. It can cause considerable discomfort, but normally doesn't cause digestive tract damage. Unfortunately, IBS can last years.

Your brain and your gut may not be working together well.

If there's a problem with the brain-gut interaction, it can affect the functions of the body. One of those indications are the symptoms of IBS. It may cause food to move too slowly through the digestive tract or make it move too quickly. Both of those can cause bowel movement changes, an abnormal amount of gas and pain.

People with IBS may have similar problems.

When studying IBS, doctors did find some factors that were common to most people with IBS. Not all people have had all these things occur in life, but may have one or two. Depression, anxiety and somatic symptoms are common in people with IBS. Digestive tract bacterial infections are as well. The gut microbiome is often unhealthy with bacterial overgrowth in the small intestines and/or a change in the type of bacteria in the small intestines. Stressful events in early life like sexual abuse or physical abuse can also be one of the commonality among IBS sufferers. IBS sufferers often have food sensitivities and intolerances. Genetic make-up may also play a role.

The treatment will vary based on the individual.

For some people, lifestyle changes may be all they need to get help with IBS. Changes include eating more fiber, identifying and avoiding food you can't tolerate, such as gluten or dairy, reducing stress and increasing physical activity (which can also reduce stress). Adequate sleep is important, too. Some doctors recommend probiotics if they find a problem with gut microbes. Sometimes mental health therapies can help, such as relaxation training, hypnotherapy to improve gut health and cognitive therapy to help change behavior and thought patterns that affect IBS. Doctors may also prescribe medication to help with diarrhea, constipation or spasms.

• Adding more fiber to your diet may be a help. Soluble fiber is a prebiotic that feeds beneficial microbes. Insoluble fiber adds bulk to stools. Studies show soluble fiber helps most. It's found in fruit, vegetables, nuts, oats and beans.
• Maybe gluten is your problem. Gluten is found in wheat, rye and barley. It can cause many of the symptoms of IBS, even if they don't have celiac disease.
• Try a low FODMAP diet. A low FODMAP diet strives to reduce food that contain certain hard-to-digest fermentable carbs. Wheat, garlic, onion, certain fruits and vegetables and beans contain them.
• IBS used to have many names, such as colitis, spastic colon or bowel and nervous colon. About 12% of the population suffers from IBS.

For more information, contact us today at Habitat Health and Fitness