Hey Angels and Alphas,

We all know weight loss isn’t easy. Dropping pounds, whether it’s a few pounds or a lot, is one of the most common fitness and health goals ever.

According to a survey done by the CDC over the course of a few years, nearly 50 percent of all Americans reported trying to lose weight during the past 12 months.

The desire to achieve weight loss will result in countless methods and strategies. Some of them are grounded in established science, and some of them are quick fixes promoted by questionable fitness experts or early-morning infomercials.

That being said, recent studies published in the journal Obesity have tried to find the most effective psychological and behavioral strategies shared by people who are able to not only lose weight but keep it off.

So how did they do it? How do people successfully keep weight off once they lose it?

The study linked to above analyzed individuals who maintained 20+ pounds of weight loss over the course of three years. They found several factors that differentiated them from the people who didn’t manage to keep the weight off.

In addition to just eating healthy, those factors included self-monitoring, the development of strong habits, and some psychological coping strategies. These shared traits have not only resulted in a longer duration of weight-loss success but also a lower perceived effort to keep the weight off.

Let’s face it – long-term weight maintenance is a challenge to say the least. That’s why it’s the people who had their life a little more aligned that could manage keeping weight off once they lost it, meaning they had factors such as exercise, sleep, diet, and emotional health in check and working together.

Let’s examine some of the differentiating factors and find out why they worked so well:

#1 DEVELOP STRONG HABITS

Any successful weight-loss program, at least one that works in the long term, requires that a person forms a lasting habit. By doing this, they decrease the chance of weight fluctuations and regaining lost pounds. In the study above, the stronger the habits people developed, the more likely they were to maintain healthy eating and exercise.

However, if there is a habit you need to remove, that might take some more work. For example, if you’re one of those people who eat when they’re bored, you might want to take on a different activity so you don’t fall into the trap of cravings and overeating. Letting go of your unhealthy habits is sort of like building a habit, you’re just redirecting your habit’s trigger to something else, something more healthy and productive.

#2 SELF-MONITOR

There are countless ways you can self-monitor yourself for weight loss. In the study above, plus studies we’ve talked about before about journaling, people have had tremendous success with weight loss if they added more management into it – writing down, tracking success, recording their workouts, etc. Pay attention to your choices and how they impact your progress.

By having a plan, taking steps toward your goal, and measuring your progress, you’re giving yourself the highest odds of success not only in losing the weight, but in keeping it off, as well.

#3 COPE WITH STRESS

Any change in your life can instantly cause stress and anxiety. Changing your diet and exercise habits can do the same. But learning to cope with stressors in a healthy way can make those moments dissipate. In the study, specific strategies such as thinking about past success and remaining positive have been shown to be productive toward maintaining weight loss success.

So don’t be afraid to take note of your achievements, small and big. Recognize and celebrate those successes and use them as fuel to get more motivation. By focusing on the things you actually can influence, you’ll gain more control of yourself and your journey and you’ll learn to accept what you can and can’t control.

The bottom line is…

As you’re trying to lose weight, it can be easy to solely focus on calories in vs calories out. But achieving that progress, and maintaining that progress, is a much more complicated process.

When it comes to maintaining an exercise and diet regimen, you have to consider both the science and the psychology that goes into it. The more knowledge you get on how training and nutrition work, and the more knowledge you get about your own self and your behavioral patterns, the more control you’re going to have over your journey, and you’ll be able to keep the weight off for good once you lose it.

Hey Angels and Alphas,

Whether you’re someone already on a weight loss journey or you’re someone just making their first steps toward one, you should know one thing: research shows that tracking what you eat and journaling about your journey is one of the most effective tools you have at your disposal for making faster, more consistent progress.

In one study of over 1,700 overweight individuals that participated in a weight-loss program, the people who journaled about their progress lost twice as much weight as the people who didn’t record what they were eating.

Other studies that have followed people over shorter periods of time have discovered the same: keeping a food diary was a strategy that lets people hold themselves accountable when they’re on their journey. It also gives people valuable insights into how much they’re consuming and what eating patterns they’ve created.

But here’s why food diaries are really so effective when it comes to weight loss.

They hold you accountable. Unless you’re writing things down, you’re likely not managing your intake as well as you could. When you’re counting the calories for the day, you’re very likely to forget about the spoonful of nut butter you chugged down or the bite of your kid’s mac and cheese at lunch. Small things like that add up and a lot of us are mindlessly eating throughout the day – journaling helps us bring awareness into this unhealthy habit. And this is true regardless of whether or not you decide to incorporate counting calories into your journal or not.

The overall conclusion of a variety of studies is that people make healthier choices when they’re writing down everything they eat. Tracking their intake allows them to think twice about having that extra snack.

It also allows you to recognize trends. If you always take a bite of your kids’ food so you can encourage them to finish their meals, or if you always get a sugar craving around 4 p.m., these are all clear patterns you need to be aware of because they will end up creeping up hidden calories into your diet.

While they may seem insignificant, little bites here and there will make a huge impact in the long term. When you write down every bite you consume, you will start discovering new habits you never even knew you had.

So how do we journal effectively for weight loss?

To keep a productive food journal, you can either use a pen and paper or use an app to record everything you eat and drink throughout the day.

That being said, there are still a few tips you should know about making the most out of your journal:

#1 LOG INSTANTLY!

As soon as you eat something, log it. Don’t wait until the end of the day because you’re killing the whole point and you’re more likely to forget something. Plus, doing it at the end of the day means you’ll likely underestimate your portions. So log your portions after – or even before – you even consume them.

#2 DON’T FORGET THE EXTRAS.

If you want your food journal to be accurate, it’s vital that you pay attention to all the extras you might not think you’re including – the cream in your coffee, the dressing on your salad, the butter on your toast, etc.

These extras will make up for a lot of the calories you consume so never forget to include them and make sure you add tweaks into your diet, such as making your own homemade salad dressing or drinking your coffee black.

#3 LOG YOUR MOOD!

If you write down your mood before and after a meal, you’ll recognize some pretty interesting patterns. You might be one of those people that eats when they’re bored, tired, or stressed. Emotional eating is a big factor that prevents people from losing weight successfully. But logging can help you identify your cues and stop them right in their tracks.

The bottom line is…

It may seem kind of obsessive to log everything you eat, but once you get into the habit of doing it, it becomes so much faster and easier. And it’s without a doubt one of the best habits you can have when it comes to weight management and overall health. Armed with more information about your diet, you will find it easier to adopt healthier habits and achieve the results you’re looking for much, much faster.

Hey Angels and Alphas,

Everyone in the female and male fitness world is well aware that, in this age of constant digitalization and connectedness, many people spend the majority of their days sitting down and staring at phone screens and laptops.

This fact has only become more visible since the pandemic because the world quickly transitioned to a work-from-home culture that had us living and working in the same space surrounded by all our devices.

While this way of working has brought certain freedom and convenience, it has also become a pain in the neck – literally.

The fact is, if you sit for an extended period of time, you’re at a higher risk of developing bad posture (and things that are much, much worse.)

Poor posture, such as slumping in your chair, will often lead to chronic neck, shoulder, and back pain.

Not to mention, the long-term effects of a lifestyle of prolonged sitting can cause more than pains and aches… it can even lead to blood clots and increasing your risk of certain cancers, diabetes, and heart disease. It will also cause you to gain weight and lose strength in certain muscle groups (specifically the glutes and legs.)

How can we avoid sitting too much?

Overall, it’s not all doom and gloom when it comes to sedentary lifestyles. Doctors and experts around the world have devised a couple of ways you can keep yourself from the negative effects of sitting for prolonged periods of time.

• If you’re talking on the phone, get up and move around.
• Get up from your desk for a short period of time and walk around for 3-5 minutes.
• Whenever you can, take the stairs instead of the elevator. Climbing the stairs is an awesome weight-bearing activity that benefits your bones, muscles, and heart.
• Park farther away from where you are going so you get in some extra steps in throughout the day.

So how do we relieve the usual work-from-home pains if we already have them?

Sometimes, despite our best efforts, it can be difficult to avoid sedentary lifestyle pains entirely. Below, we’re going to talk about the five most common ailments people with sedentary lifestyles experience and how to relieve each of them accordingly.

Your wrists. Excessive typing causes a lot of people to deal with cramp ups in their wrists. To relieve this, all you need is a standing shoulder stretch to alleviate the stiffness and ease tension. Stand up straight and cross your right arm across your chest, all while holding your left hand for about 15 seconds. Repeat with your left arm across your chest, and each time you should feel less and less tension.

Your shoulders. Your shoulders will become stiff after a few hours of sitting on a computer. With a simple standing shoulder stretch, you can alleviate some stiffness and tension. Stand up straight and then cross your right arm across your chest and hold that with your left hand for up to 30 seconds.

Your neck. Neck rolls are some of the most effective and easy stretches for loosening your neck muscles. Just start with your head tilted slightly to the right side and then roll your head front and to the right and the left side. Perform up to ten rolls for each side or until you feel the tension relieved.

Your lower back. If your lower back is taking the damage from all that sitting, it’s likely going to be tight. Sit on the floor with both your legs in front of you… with your shoulders back and back straight. Simply cross your left leg over your right and your left knee bent upward. Then place your right arm on the outside of your left leg and simply twist your upper body left/right. Hold this position for up to 30 seconds and repeat for both sides.

Your entire body: Use the child’s pose stretch as it is one of the most versatile exercises that stretches not only for the thighs, but also the shoulders, hips, and back. Simply kneel on the floor with your glutes touching the back of your calves. Press your legs together and spread apart in a V. Then lean forward with your arms stretched so your abdomen will lay across the top of your thighs. Then inhale through your nose for up to 10 seconds and exhale slowly. Repeat this for about a minute.

Hey Angels and Alphas,

If you’re someone who is on a weight loss journey and you’re trying to eat healthy, one cookout can feel like a massive challenge with all the temptations that can set you up for an instant cheat day.

So here’s a helpful reminder: Summer cookouts don’t have to reflect your everyday eating patterns and they should be used as times of enjoyment. But even on a summer barbecue, any move to lighten up your plate can be a big win.

Instead of stressing out over your bad food choices, you can just swap a few heavy sides like the mayo-based salads and sugary baked beans for some more flavorful homemade picks. This way, you can fully enjoy yourself and then impress your family and friends with some of your culinary masterpieces.

Here are 8 summer barbecue sides you can make at home that are both healthy and delicious…

CABBAGE SLAW AND KALE WITH MAPLE DIJON VINAIGRETTE

You can’t spell barbecue without zingy slaw. Rich vitamin C which protects your skin and gives you filling fiber, this Cabbage Slaw and Kale with Maple Dijon Vinaigrette will make for a great summer side or a topper for sandwiches. Just whip it together and let it marinate for a few hours.

CHOPPED SUMMER SALADS WITH AVOCADO, CORN, STRAWBERRIES, AND ASPARAGUS

The easiest way to add both flavor and extra nutrients to your cookout spread is to just make a big salad full of your favorite seasonal produces. A beautiful chopped summer Salad will fit the bill with creamy avocado, sweet corn, asparagus, strawberries, fresh basil, some feta cheese, and a simple lemon vinaigrette. For more fresh picks that are full of nutrients, just buy produce from your local market.

FETA MIND SALAD WITH WATERMELON

This feta mind salad with watermelon is filled with hydrating foods that contain healthy vitamins such as vitamin A and C as well as antioxidants like beta carotene and lycopene. This could reduce your risk of chronic disease by helping protect your body from free radicals. It’s a great last-minute go-to side because it’s just so easy to make when you already have some watermelon cut up. Just substitute goat cheese for feta for a much stronger taste or add some thinly sliced red onions for extra spice.

JICAMA CARROT SLAW

Jicama slaw is a great pre-made dish you can mix up very quickly and use for a lot of guest-favorite meals. If you’re somewhat new to it, jicama (which is pronounced like hih-kuh-muh) is a crunchy, sweet veggie that tastes like apple. You can easily find the freshest ones in Asian and Latino supermarkets. Paired with some carrots, you have a vegan and oil-free slaw that’s abundant in healthy antioxidants.

CILANTRO JALAPENO HUMMUS

You can spice things up with a small summary twist on your traditional hummus. Cilantro jalapeno hummus is made from tahini, olive oil, chickpeas, cilantro, and fresh garlic – simple as that. All of these ingredients will contain nutrients and further promote a healthy gut, heart, and immune system.

VEGGIES WITH GREEK YOGURT RANCH DRESSING

Ranch dressing is a staple in many summer cookouts. But most of the salad dressings are high in sodium, sugar, and saturated fat, making them some of the worst store-bought items… which you’re much better off making at home. Here’s where homemade Greek yogurt ranch dressing comes in.

It’s high in protein, low in carbs, and it serves up so much calcium and gut-friendly probiotics so it’s much more nutritious than usual celery dips. Just add half a teaspoon of taco seasoning or chili powder and you’ll give it a southwest-style twist.

EDAMAME AVOCADO & POTATO SALAD

Potato salad is always a crowd-pleaser. But it’s often packed with mayo or bacon which makes it far from the healthiest dish on the table. For a healthier and more delicious alternative, you can try an edamame avocado potato salad that features cucumbers, edamame, potatoes, avocado, and a mix of fresh herbs. It’s loaded with plant-based nutrients and healthy fats, so it beats mayo-based salads in both taste and nutrition.

WALNUT SALAD AND BROCCOLI

Instead of the same-old side salad, try a walnut salad with broccoli. All you need are five ingredients and you can throw together a meal that packs a real nutritional punch. Broccoli and red onion will fill you up with satiating fiber, antioxidants, and vitamin C, and the walnuts will provide a filling source of polyunsaturated fats.

Hey Angels and Alphas,

Whether you’re on a weight loss journey, trying to hit a new squat PR, or you haven’t stepped inside the gym for a year, you can’t deny the last year and a half have been full of pivots. Work pivots, home pivots, but also pivots we’ve had to make in terms of our health and the ways we take care of ourselves.

Whether you’ve decided to develop a new meditation routine or you’ve learned to master every recipe you have in your recipe book, whether you’re kept grinding in your home gym or stopped going altogether because they’re closed, it’s safe to say our health and lifestyle habits have changed.

And it’s also safe to say we all deserve to make our summer break a memorable one.

Many people around the world are finally feeling comfortable enough to go on vacations and travel which is definitely a step toward better health – physical and mental.

So now is the time for us to go back to road trip snacks, packing strategies, meal prepping, and do-anywhere training routines.

Here are some of the best tips you can get on maintaining or cultivating new healthy habits while you’re on vacation this summer…

#1 EAT REGULARLY WHILE YOU’RE ON VACATION

With summer vacations also come the irregular eating schedules and the lack of routine. And while this is a part of what makes vacations great, it can be counterproductive to our health habits.

Skipping meals, restricting food groups, or indulging in too much dessert while not having enough healthy snacks will lead you to a myriad of challenging situations.

Overeating, bloating, lack of energy, crankiness, all of the stuff usually associated with a bad relationship with food. I would usually encourage going no longer than a few hours without eating and always having a healthy snack handy.

You can also plan ahead for the restaurants and casual food spots you can eat at while you’re out. Stocking up on a few portable snacks such as nut butter packets and granola bars will help you keep hunger at bay and stay within your calorie budget.

Give yourself the permission to enjoy all and any foods but realize that just because you’re on vacation doesn’t mean you should be overeating and skipping healthy meals.

Eat healthy most of the time, and you’ll enjoy your indulgences even more.

#2 BRING HYDRATION EVERYWHERE YOU GO

With the usual schedule and routine changes often comes a forgetfulness to stock your body up with water. Dehydration happens fast in the warm summer weather and having a hydration plan is nothing but a priority. Not only can dehydration leave you sluggish, but it can also impair your ability to digest and lead to massive discomfort.

Never forget to bring a big bottle of water before you board your next vacation flight, and stock up on fluids as soon as you reach your destination. Bring along a water bottle as you’re exploring and playing tourist and, if you find yourself out drinking at night, always rehydrate between drinks.

#3 MOVE AS MUCH AS POSSIBLE

After all, you’re on vacation! Whether you’ve started a new exercise regime during your quarantine, or you want to start one now, your vacation could be the key to finding something that’s effective, enjoyable, and sustainable for you.

As you’re exploring your destination, you can enjoy new hiking trails, jogging routes, exercise studios, pools, and more – this will open many doors to you to add movement into your day without the stress that comes with following a strict schedule.

A small break can also give you all the time you need to think about what type of movement you really enjoy and what’s sustainable for your lifestyle. The best advice is always to find something you enjoy doing and stick to it.

#4 DON’T FORGET TO REST AND RELAX

Wanting to do everything while you’re on vacation can be tempting but remember why you’re there – to relax and rest! Your body and mind will recharge while you’re sleeping, and you’ll have all the time you need while you’re away from your usual lifestyle commitments.

Use this opportunity to really emphasize resting your body and your mind, so don’t hesitate to grab a beach chair and relax with a good book so you’re not thinking about what to eat, what to train, or what to do all the time. This is your time – enjoy it – but just make sure you’re not using this as an excuse to practice unhealthy habits.

Hey Angels and Alphas,

We often talk about male/female fitness in terms of how to get leaner, stronger, and healthier. But sometimes, we forget that there are so many people out there struggling with problems related to having a sedentary lifestyle.

In this age of constant digitalization and connectedness, many people spend the majority of their days sitting down and staring at phone screens and laptops.

This fact has only become more visible since the pandemic because the world quickly transitioned to a work-from-home culture that had us living and working in the same space while surrounded by all our devices.

While this way of working has brought certain freedom and convenience, it has also become a pain in the neck – literally.

According to one study done by the UN, women are more likely to lack the necessary physical activity.

That being said, male and female fitness experts all agree: if you sit for an extended period of time, you’re at a higher risk of developing bad posture (or something worse.)

Poor posture, such as slumping in your chair, will often lead to chronic neck, shoulder, and back pain.

Not to mention, the long-term effects of a lifestyle of prolonged sitting can cause more than pains and aches… it can even lead to blood clots and increasing your risk of certain cancers, diabetes, and heart disease. It will also cause you to gain weight and lose strength in certain muscle groups (specifically the glutes and legs.)

If you want to learn how you can avoid sitting too much, doctors and experts around the world have devised a couple of ways you can keep yourself from the negative effects of sitting for prolonged periods of time.

• If you’re talking on the phone, get up and move around.
• Get up from your desk for a short period of time and walk around for 3-5 minutes.
• Whenever you can, take the stairs instead of the elevator. Climbing the stairs is an awesome weight-bearing activity that benefits your bones, muscles, and heart.
• Park farther away from where you are going so you get in some extra steps in throughout the day.

If you’re feeling stiff or lacking mobility in some area of your body, chances are you have one of the ailments that come with living a sedentary lifestyle.

Let’s talk about the 5 most common ones and how you can relieve each of them with a simple stretch.

1. Relieve your wrists.

Excessive typing causes a lot of people to deal with cramp ups in their wrists. To relieve this, all you need is a standing shoulder stretch to alleviate the stiffness and ease tension. Stand up straight and cross your right arm across your chest, all while holding your left hand for about 15 seconds. Repeat with your left arm across your chest, and each time you should feel less and less tension.

2. Relieve your shoulders.

Your shoulders will become stiff after a few hours of sitting on a computer. With a simple standing shoulder stretch, you can alleviate some stiffness and tension. Stand up straight and then cross your right arm across your chest and hold that with your left hand for up to 30 seconds.

3. Relieve your neck.

Neck rolls are some of the most effective and easy stretches for loosening your neck muscles. Just start with your head tilted slightly to the right side and then roll your head front and to the right and the left side. Perform up to ten rolls for each side or until you feel the tension relieved.

4. Relieve your lower back.

If your lower back is taking the damage from all that sitting, it’s likely going to be tight. Sit on the floor with both your legs in front of you… with your shoulders back and back straight. Simply cross your left leg over your right and your left knee bent upward. Then place your right arm on the outside of your left leg and simply twist your upper body left/right. Hold this position for up to 30 seconds and repeat for both sides.

5. Relieve your entire body.

Use the child’s pose stretch as it is one of the most versatile exercises that stretches not only for the thighs, but also the shoulders, hips, and back. Simply kneel on the floor with your glutes touching the back of your calves. Press your legs together and spread apart in a V. Then lean forward with your arms stretched so your abdomen will lay across the top of your thighs. Then inhale through your nose for up to 10 seconds and exhale slowly. Repeat this for about a minute.

Hey Angels and Alphas,

Have you ever had such a tough workout that you felt like eating is the last thing on your mind after a weight loss workout? Some people experience decreased appetite after they train, and this is clinically known as exercise-induced anorexia. It’s a pretty common and normal phenomenon.

While some people in the weight loss community might tell you that exercising leads you to feel hungry, most exercises actually lead to suppressed hunger after physical activity.

It happens right after various training sessions including weightlifting, HIIT, cardio.

But why are most people not hungry after working out?

While you’re working out, several natural physiological adaptations take place that have to do with your hormones, high body temperature, and more. When you’re training, you’re generating a higher body temperature. To avoid overheating, your body will focus more energy on cooling down, blunting the neural receptors that signal for hunger.

And not to mention, some high-impact sports that involve running for a long time will actually create so much stomach movement that people might start feeling nauseous which is obviously linked to a decreased desire to eat.

There’s another natural effect of exercise, and that’s the effect it has on our blood volume. When our blood flow gets diverted away from the gut so it can bring in more oxygen to the muscles you’re trying to train, this leads to a sensation of fullness caused by the slowing down of the digestive system.

To actually support your performance, your hormones are also disrupted in various ways. This includes the hormones that regulate your appetite such as the hormone ghrelin, a hunger-promoting hormone.

It really comes down to the individual and the type of training, but one or all of these factors might be to blame for the appetite slump you get after you work out.

But we should still strive to fuel after a workout, right?

Of course! Whether you’re an athlete focused on performance and longevity or an everyday gymgoer who wants to get fit and improve their health, consuming nutrition after you train is essential. Insufficient energy intake after training leads to a disruption in the process known as muscle protein synthesis. This means you’ll accumulate more fatigue and reduce your future capacity for training.

And knowing this, many athletes still skip immediately refueling after they train just because they don’t feel hungry.

It might be counterintuitive, but it’s always important to eat after a big workout. Even when you’re not hungry. You might have been taught that it’s more respectful of your body if you eat only when you’re hungry, but this doesn’t make sense from the perspective of an athlete. If you follow a recovery nutrition protocol regardless of whether you’re hungry or not, you will promote positive adaptations and improve your ability to perform in the long term.

Even if you’re training for weight loss, you still need to refuel.

Countless studies have proved that even though appetite might be suppressed immediately after a workout, this does not translate to an overall caloric deficit. In some cases, you get an appetite rebound a few hours later, causing even more cravings. Instead of aimlessly snacking, you can use this to your advantage and plan a small recovery snack so your calories actually go toward building your body.

Here’s how to fuel properly after a workout…

You don’t need to immediately replenish every single workout you do. But if it’s longer than 30 minutes, very high in intensity, or takes place within 24 hours of another workout, that’s a green light to plan for a recovery meal. This will promote your lean tissue building, injury prevention, performance improvements, and good health.

Most endurance athletes should just opt for a 3:1 ratio carbohydrates to protein. Strength athletes or those training for hypertrophy should aim for a 2:1 ratio. Professional athletes can just refuel post-workout with a mix of protein, water, and a carbohydrate sports drink. It’s not necessarily the most flavorful option but it’s efficient. Eggs, jam and toast, Greek yoghurt with fruit, or a simple turkey sandwich could be all you really need to get in a good recovery.

At the end of the day, just the fact that a small snack after your workout can increase your results in the long term will lead you to achieve so much more results – it’s really a no-brainer.

Hey Angels and Alphas,

Despite what you might have heard in the nutrition world, sodium isn’t the enemy – it’s an essential electrolyte you need to maintain the proper functioning of your cells. Sodium plays a vital role in regulating your fluid balance along with the functioning of your muscle cells and nerves. It’s consumed through your food, usually table salt.

That being said, when sodium levels are elevated, this could easily become a risk factor for heart disease and high blood pressure. That’s why countless experts and dietitians recommend you should keep an eye out for your sodium intake and reduce any excess you might be consuming through overly processed foods.

How much sodium is the recommended healthy norm?

Most dietary guidelines around the world agree that people should be eating no more than 2,300mg of sodium every day. That’s about 1 teaspoon. But the average American consumes about 1.5 times as much – or 3400mg daily.

That’s because sodium is everywhere. Even in the foods you would usually consider nutritious. 100 grams of raw chicken breast contains about 110mg and a cup of raw spinach has about 30mg. That’s before you add any salt or condiments. Knowing this, it’s easy to see why processed food is the biggest contributor to Americans’ high sodium intake.

But is that limit right for all of us?

2,300mg a day might be a good starting point to aim, but there has been an ongoing debate in the nutrition community about how much is too much. According to most studies, eating less than 2300mg of sodium a day is associated with a much lower risk of heart disease and stroke. For people with existing conditions, the amount drops down to 1,500mg a day.

If you’re an otherwise healthy person, you should know that even though almost 90 percent of Americans eat too much sodium, only about 1/3 of American adults experience high blood pressure. So just eating a lot of sodium won’t necessarily mean you’ll experience problems.

Your sodium needs may differ if you’re an athlete!

That 2,300mg daily sodium recommendation can change based on how often and how intensely you’re training. Athletes usually have higher sodium requirements than non-athletes since they tend to lose more fluids throughout the course of their training sessions. With about 1/3 of a liter of fluid lost via sweat, that’s about 500-1,000mg of sodium per liter.

The amount of sodium you lose while you’re training will depend on various factors, from your genetics to how much sodium you’re consuming currently. If you’re someone who loses a liter and a half of sweat during a 1-2 hour long workout, you could be losing anywhere from 500 to 2,000 milligrams of sodium.

If you find that you regularly get dizzy or feel cramps while you’re training, this might be a clear sign that you need to add more sodium in your diet. This can also be done with electrolyte beverages, sport drinks, or just by replacing more fluids. Exercising regularly won’t be enough for you to drastically require a sodium intake increase, so if you’re otherwise healthy, you should be completely fine as long as you’re staying within that daily range.

If you want to reduce your sodium intake…

Your first step should be to start tracking your food intake via an app or a journal. But let’s be honest – getting a sense of how much sodium you’re consuming is extremely hard since it’s everywhere.

But one of the best ways to generally cut back on sodium is to prioritize whole foods and stay away from processed foods or foods that were prepared and then canned. Buy more fresh or frozen veggies and fruits and, if you’re buying something canned, make sure it has no added salts.

Opt for unseasoned fish, meats, and more plant-based proteins instead of the usual processed animal proteins like deli meat or bacon (which are high in sodium.)

If you have the time, you can try to buy dried beans and make a big batch instead of always buying canned beans which are notorious for their high sodium content. When you’re buying packaged or processed foods, you can always check for labels such as “low-sodium” or “no added salts.” This can be very helpful if you’re one of the people that actually read nutrition labels.

And finally, just remember – when you’re cooking at home, reduce the amount of sodium you’re adding by using more citrus juice, vinegar, herbs, and spices. Not plain table salt.

Hey Angels and Alphas,

Whether you’ve been training daily for the last 15 years or you’re just now starting to learn about female and male fitness, there’s one thing you should never forget – stretching is key.

You’ve probably already heard of stretching that has to do with loosening your muscles before a workout or helping your muscles recover and don’t get so sore after a workout.

But what most people don’t seem to realize is that there are many more types of stretching, all with their different purposes and recommendations on when to do them.

In short, stretching is a practice that goes much deeper than just learning how to touch your toes.

It depends on who you ask, but there are various types of stretchers out there, with four main common movement patterns making up pretty much all of them. These four common movement patterns are active, static, dynamic, and ballistic stretches.

Some of them are better for warming up before you start your workout, some are better for cooling down after you train, but they’re all necessary pieces of your program and shouldn’t be ignored.

Let’s briefly go over each of these common movement patterns, learn what they’re all about, and find out how we can strategically use them in our programs for more results.

#1 STATIC STRETCHING

Static stretches are basically stretches built around the idea that if you hold a static position for an extended period of time, tension releases from the muscles. They’re often performed while you’re sitting down, lying down on your back, or standing up, and their main purpose is lengthening the muscles by staying in one single position instead of moving through the range of motion.

Most experts agree the standard static stretch should last about 30 seconds to a minute. This helps you improve recovery and release tension. Some examples include the seated butterfly stretch or the cobra pose.

You should perform static stretches only after you’re finished training, regardless if it was cardio or weightlifting.

#2 DYNAMIC STRETCHING

Research has shown us that implementing more dynamic stretching movements into your warmup will increase your strength, your endurance, and your agility. During these movement patterns, all your muscles and joints are actively going through and back the range of motion and may even look a lot like your actual workout.

One example of this would be the walking lunge, or the standing knee raises you do before you actually start picking up the pace for your jog. Dynamic stretches are key when it comes to increasing your mobility and your range of motion.

You should perform dynamic stretches during pre-game warmups, before any workout you do, and even on recovery days, as well.

#3 ACTIVE STRETCHING

When you’re engaging your body in active stretching, what you’re doing is you’re using opposing muscles to stretch yourself without the need to apply an external force. Meaning your quads might be activated while your hamstrings are stretching, so technically, your body is playing an active role in this stretch. Active stretches are usually done in multiple repetitions, and they’re each held for a short duration (up to 5-15 seconds.)

A good example here would be the seated wall angels or the straight leg raises you do while laying on your back.

This type of stretching is versatile and can be performed before, during, and after workouts to activate the muscle and improve mobility.

#4 BALLISTIC STRETCHING

Ballistic stretches look a lot like dynamic stretches, but they’re more focused on expanding your joints and muscles past their usual range of motion. They are extremely slow, controlled movements that, when performed safely, lengthen and loosen the muscles faster and further than most other stretches out there.

Ballistic stretching is usually performed by athletes who want to lean into their edges and maximize their body’s ability. They carry a higher risk of injury and they’re not for everyone. Some examples include standing lunges, shoulder rotations, as well as sitting toe reaches that are all performed in a slow, controlled manner.

If you want to try ballistic stretching, try it after your workouts or on a rest day after warming up your muscles with dynamic stretches first.

Bringing it all together…

As you now know, not all stretches are created equal. There’s a time and a place for each, and there are some that you need to be more experienced to even attempt. Take this as a learning curve and explore different stretching movements you can use to further your body’s abilities, and always make sure you’re using the right stretches at the right time.

Hey Angels and Alphas,

Whether you’re planning on hitting the beach, tanning by the pool, or just trying to lose weight so you can look your best this summer, it’s vital that you incorporate fresh, seasonal fruits and veggies into your diet.

With all the sunshine come countless foods packed with antioxidants, water, and nutrients that will keep you slim and rehydrate you on those long summer days.

Although it’s a fact that eating certain foods won’t just result in you losing weight, you can replace high-calorie foods with foods that are low in energy density so you can shift toward burning more calories than you’re consuming – the one and only key to weight loss.

The best way to make these healthy swaps is to choose nutrient-dense foods that actually enhance your health and guarantee that you’re consuming the necessary nutrients to fuel your weight-loss efforts.

For this exact reason, we’re here to talk about 8 summer staples that will help you make the switch from high-energy-density to low-energy-density foods… and, in turn, help you lose weight.

Let’s get started.

#1 PEACHES

Peaches are one of the best summer fruits out there – they’re sweet, they’re healthy, they’re rich in vitamin C and potassium, and they contain the antioxidant beta-carotene, giving them their golden hue. This antioxidant is converted into vitamin A inside your body, aiding eye health and overall health.

#2 BERRIES

Whichever kind of berries you prefer – raspberries, strawberries, blueberries – it doesn’t matter! They ALL contain several important nutrients (and they’re also low in calories) that go a long way toward keeping you fit and healthy. Berries are high in fiber, helping you feel full and reducing the temptation to snack on sugary meals. They’re also rich in vitamins B and C, as well as vital antioxidants. One cup of raspberries carries about 8 grams of fiber, nearly 1/3 of your daily requirements.

#3 CUCUMBERS

Cucumbers are one of the most hydrating foods out there and they’re just what we need in this summertime heat. With only 16 calories for every 150 grams of sliced cucumbers, they can become a healthy and delicious option you can add to salads, sandwiches, smoothies, and more. And they’re 95 percent water! They’re extremely hydrating and also have antioxidant and anti-inflammatory benefits.

#4 PINEAPPLE

Rich in potassium and vitamin C, pineapples are a sweet and savory summer fruit. While they do carry a higher sugar-to-calorie ratio than other fruits, this makes them all the more perfect for satisfying that sweet tooth. The stem of this fruit is a great source of bromelain, a compound proven to have anti-inflammatory properties in the body. Pineapple is a great complement to your entrees, making it more than just a sweet summer treat.

#5 PEAS

Peas have some of the highest iron and protein contents among all vegetables, making them one of the best choices for people who want to get extra protein in the summer and stack up some extra iron on top (after all, nearly half the world isn’t meeting their daily iron requirements.)

#6 WATERMELON

Watermelons are over 90 percent water so they fill you up without weighing you down. Even though they’re low in calories, they’re also chock-full of lycopene and vitamin C, helping you skyrocket that micronutrient intake while keeping yourself hydrated (and that sweet tooth satisfied.) Plus, can you name a more refreshing summer fruit?

#7 TOMATOES

Tomatoes hit their peak ripeness in summer, and they’re some of the most juicy, sweet, low-calorie summer foods. One medium-sized tomato contains about 32 calories and 2-3 grams of fiber. They’re a great source of minerals and vitamins such as vitamin C, potassium, and lycopene – an antioxidant that protects you against sun damage.

#8 ZUCCHINI

Anyone who knows zucchini knows they’re super versatile. They can be put on the grill or used a savory summer side. You can even make zucchini bread out of them! Even though it’s mild in flavor, it can take on pretty much whatever seasoning or ingredient you decide to add to it. One cup of zucchini (about 150 grams) racks up to only 15-20 calories, and it’s also a great source of vitamins A, C, and calcium.

But it’s not just about what you eat this summer…

Along with adding these weight loss foods to your daily summer routine, there are a few things you have to keep in mind.

First of all, always be mindful of your portion sizes. Warm summer days that result in barbecues and parties come with massive food spreads. Always make sure you’re aware of your portion size, chew slowly, and let your food settle before you decide to go back for another plate.

Second of all, it’s not just food that you have to keep in moderation. Your summer travel plans may involve a lot of sweets and treats that you otherwise wouldn’t be having. Be mindful of the choices you’re going to make and remember to not go overboard on your foreign-country desserts. 

And finally, stay hydrated at all times. Dehydration will leave you feeling hungry and exhausted. Always keep a cold-water bottle around yourself so you can prevent overeating and exhaustion. You can use any fruit or veggie that you like and add its flavor to your water (or another flavor such as mint or basil.)

Hey Angels and Alphas,

It’s no secret to anyone that positive perceptions about your personal health, your abilities, and your healthy habits are undoubtedly necessary if you’re going to reach your goals – and it’s no different with weight loss.

Recent studies have concluded that both genders have similar perceptions about their ability to maintain a nutritious diet, however women are less confident than men in their ability to maintain regular physical activity levels over a large span of time (despite men actually reporting more health problems such as high cholesterol and hypertension.)

That being said, the study linked above shows you that, regardless of your gender, relying on positive thinking and self-perceptions may be the key to achieving the goal you’re after. Mindset is key.

Both our behaviors and our actions are strongly influenced by our way of thinking and what we believe to be true about ourselves and the world.

Meaning that if you mentally perceive yourself as an active person and you actually enjoy healthy eating, you are much more likely to invest more time into these activities and turn them into habits.

If you’re someone who isn’t used to thinking positively or you just don’t know how to adopt a new and more positive mindset, here are a few strategies you can use to do exactly that:

#1 VISUALIZATION

Most people get visualization all wrong. If you envision the way you want to see yourself, you’re actually doing yourself a favor. However, you have to be as specific as possible in visualizing how to achieve that goal, not just the end goal.

Imagine the positive feelings and opportunities that will arise from feeling more physically and mentally fit. Imagine how your body will feel and move like. Imagine all the benefits you’ll get by working on your health – will this allow you to focus more at work, have more energy for your children, etc.?

Not only that but visualizing the possible roadblocks to your diet and exercise goals will allow you to potentially find new ways of overcoming them. You’ll naturally start creating scenarios in which you endure and overcome these challenges. This will generate a greater likelihood of achieving the goal you’re visualizing.

#2 SELF-TRUST

Self-trust isn’t something that’s easy to develop. But believing that you can achieve your exercise or diet goals will go a long way toward success.

If your perception is that your goal is absolutely achievable in the timeframe you’ve given yourself, you’re going to experience less mental roadblocks. With perception being the basic truth of your reality, believing that you’re active and healthy will going to have you acting this way, feeling this way, and becoming this way.

#3 LONG-TERM THINKING

When you start making lifestyle changes in order to achieve your weight loss goals, you’re probably not going to see the instant results you want.

And if you expect too much from yourself in the short term, this will definitely backfire and make you question your ability to achieve those goals. If you bring yourself down because you’re not seeing the quick results you want, this could potentially stop you from achieving further progress.

Instead of doubting yourself, you have to remind yourself that the changes you’re making are going to lead you on the right path. A healthy lifestyle happens one day at a time and the only way you can sustain it is if you’re focused on the long-term results.

#4 BREAK AWAY FROM FLAWED OR NEGATIVE THOUGHT PATTERNS

If you think you’re doomed to fail just because you’ve failed before, chances are you are going to set yourself up for another disappointment. We all know what an effect self-fulfilling prophecies have on our lives. Self-fulfilling prophecies happen when someone unknowingly causes one of their beliefs or predictions to become true simply by the fact that they start acting in a manner in which the expected result becomes more and more certain.

If you want to achieve the goals you’ve set for yourself, it’s absolutely vital that you turn this type of thinking around. And you can do that by redefining your thought patterns – anytime you catch yourself thinking negative, unhealthy, or unproductive thoughts, replace them with positive ones.

Redefine your self-fulfilling prophecy by making it positive and helpful. If you honestly believe you’re an active person, you’ll be more likely to stick with a diet or exercise routine.

That’s why it’s so easy for people who have been athletes all their life to jump back on track once they’ve fallen off for a little bit – they already have the mindset that they’re active people who have had a period of being inactive instead of believing they’re inactive people who want to become active. That positive mental attitude has a tremendous and extremely powerful impact on our emotions and behavior – use it to your advantage.

Hey Angels and Alphas,

Fun fact – there are 24 hours in the day of every weight loss enthusiast, and we all have the freedom to spend them however we choose. Well, ideally, 8 of these hours will be reserved for sleeping. Another 8 of these hours will probably be our working hours.

So we’re left with about 8 hours of freedom – and with freedom comes the responsibility of choosing whether we spend them chilling and watching Netflix, spending time with our family, catching up with friends, running errands, or just general procrastination.

And can you believe health experts have the audacity to say you need to devote a whole 30-45 minutes each day to exercise?!

Sarcasm aside, that doesn’t sound like a lot. But with our busy lives and the logistics of going to and back from the gym, dedicating this time to work on your health is something only a small percentage of people do.

Today, we’re here to help. Below, we’ve listed the 5 most common excuses for skipping a workout or not training altogether. Most likely, you’ll be familiar with a few of them. But rather than just wallow in them, we’re here to give you the antidote to the poison of excuses and keep your motivation going strong!

Let’s get started.

#1 “I’M TOO TIRED.”

It’s absolutely understandable if you feel exhausted and drained at the end of a long workday. You might not feel like you have the energy to go out and do a 30-60-minute workout. But there is something you should consider next time you’re feeling too tired to go at it.

The fix… It’s a myth that exercise drains you of energy. It actually creates it. When your brain releases endorphins as a result of training and movement, the pleasurable feeling that comes out of that will have you feeling the desire to move even more. And as you’re strengthening your heart and muscles, you’re pushing the boundaries of what “tired” really feels like. The only situation in which you shouldn’t be training is if you aren’t getting enough sleep. Regular sleep is a must if you want to give your body the deep rest it requires.

#2 “I’M JUST BORED.”

If you’re one of those people that exercise regularly and follow a healthy diet, it’s understandable why you might feel like the daily grind gets a bit tedious. We’ve all been there. And I’m here to tell you that there’s an obvious fix under your nose.

The fix… Mix it up! Who said your diet or exercise regime has to stay the same? Try new exercises. Try new foods. Bring a friend to the gym. Try a new playlist. And keep in mind that getting an hour of activity doesn’t mean you have to go beast mode on the barbells and 45lbs plates. Physical activity is not limited to gym time, and there are countless sports or activities you can participate in to keep things new and exciting.

#3 “I’M JUST TOO BUSY.”

It’s mindboggling how people find that 1/48^th of their day is too much of an investment toward improving their overall health. But they don’t really feel busy if it comes to watching a movie at night or spending a few hours on social media.

If you’re one of those people, you have to make a simple realization.

The fix… Exercising for 1/48^th or 1/24^th of your day will improve your physical and cognitive performance in the remaining duration of your day. You will be able to approach tasks with more focus and more energy, allowing you to get more done altogether. How are you too busy for that?

#4 “I’M TOO INSECURE.”

Let’s get one thing straight. It doesn’t matter how insecure you think you are, you’re not more insecure than anyone who is trying to better themselves. Because if everyone thought that they’re fine the way they are, nobody would be training. And who do you think is more insecure – the overweight person trying to better themselves or the gym rat trying to sculpt every single muscle fiber they can?

The fix… getting fit helps you feel much better about yourself. And moving for 30-60 minutes every day doesn’t require you to jump on a treadmill in front of a team of pro athletes. The insecurity problem, at this point, should be absolutely obsolete.

#5 “I DON’T WANT TO GET UP EARLY.”

There’s something about this excuse that always gets me wondering… why do people think the only possible time for exercise is in the morning? Exercising is supposed to be sustainable, meaning you should aim to do it at your convenience, so you have no problem fitting it into your schedule. But this does seem to be a super convenient excuse for skipping the gym. Oh, I woke up 30 minutes later today? No gym.

The fix… Just work out whenever you can. At night. Later in the morning. Or just train yourself to expect the habit of working out early in the morning if you work the whole day. Regardless of when you choose to work out, make sure you put it on your schedule and on your calendar and make it a dedicated time for yourself. Don’t lean on flimsy excuses about not being a morning person when you know very well exercise works regardless of when you do it.

Hey Angels and Alphas,

We all know that when we’re first trying to lose weight, one of our first instincts is to say goodbye to desserts.

But according to some recent research, you might be surprised to learn that people who ate dessert (and had a choice of what they will have at the beginning of a meal) ended up consuming more healthier foods and fewer total calories than people who selected their main course meals and then decided on dessert!

There’s a science to how desserts impact our physical and emotional health.

Let’s get one thing straight – desserts are, most of the time, empty calories. However, if consuming desserts can help your diet feel more sustainable or allow you to eat fewer total calories overall, then there is definitely a case to be made for it.

Researchers from the study cited above placed two dessert options – cheesecake and fresh fruit – at the beginning of a cafeteria line in a local college.

What they found was that when students passed by and chose the higher-calorie dessert (before selecting any other foods to add to their meal,) their meals ended up being lower in total calories than the people who picked the low-calorie dessert (or didn’t select one altogether.)

People who picked the healthier alternative might have actually thought that they did something good for their health when opting for fresh fruit, but they ended up racking up more calories down the cafeteria line via higher-calorie main course meals.

Not only that, but additional research found that eating a sweet treat alongside their breakfast would actually help the people who followed low-calorie diets to maintain and improve weight loss results.

The people who ate dessert alongside their breakfast ended up losing a similar amount of weight as people who skipped their morning dessert during the 4-month period of the study. The former group lost about 15 extra pounds on average, while those who restricted their sweets regained, on average, 22 pounds.

This just goes to show that when you’re trying to deprive your body of something, you’re likely going to end up putting it on a pedestal and start obsessing over it. Over time, this leads to binges.

Sure, dessert can be high in calories, fat, and sugar, but if the rest of your day is made up of healthy and nutritious meals, eating dessert is completely fine.

And let’s not forget – eating dessert can help you build willpower and add sustainability to your diet.

According to some studies, sweets and desserts in your cupboards will help you build willpower. While these findings might initially seem counterintuitive, the one main message that you need to internalize is that banishing the food temptations will not be the best way to limit the amount you eat.

What you should do is focus on smarter portion sizes, better meal organization, and adding new healthy foods to your diet instead of limiting your intake of foods you really enjoy. That’s a strategy that will help you lose weight consistently without being overly restrictive with yourself.

The bottom line is…

While some of us might be lead to believe that fruit-based desserts tend to be healthier than a handful of sweets, research has shown that all types of desserts are fair game in a balanced and healthy diet. But you have to listen to your hunger signals. If you’re always opting for low-calorie, low-sugar versions of the foods you’re craving, this will likely end up backfiring on you because you tend to overeat when you’re not as satisfied.

Researchers and experts suggest that you should choose your desserts in advance whenever possible, but this means that you have to be honest with yourself on the type of dessert you’re having and pay attention to your overall portion sizes and food selection.

One of the best ways you can add more management and organization into your diet is by keeping a food log – this will allow you to become more aware of what and how much you’re actually consuming, as well as the patterns and signals that result in you reaching for a slice of chocolate cake as opposed to a banana.

And finally, always make sure that, when you’re eating that dessert that you know won’t contribute to your weight loss goals, make sure to savor every moment and actually enjoy it instead of plowing through it – that’s a recipe for overindulging.

Hey Angels and Alphas,

When we’re talking about weight loss, we know that many people set their goals based on a given timeframe – as they should.

For example, they want to lose one pound a week, equating to a specific amount of weight in 6 months.

This approach to goal setting can be extremely helpful when it comes to staying motivated. But if you were looking for more motivation to get started, listen up – losing weight has been shown to help your overall health markers for years and even decades in the future.

As we age, the problems that come along with excess fat storage tend to have a ripple effect.

The more weight you’ve put on, the higher your risk category is across a set of conditions that can stack up on top of each other and deteriorate your health. For example, if you were to elevate your risk of cardiovascular problems, this could then translate to affect your respiratory function. This can set you up for long-term issues in both departments as well as more immediate threats such as COVID-19.

The good news is, however, that when you lose weight, you’re essentially streamlining countless body functions, so they start to work better together. Even if you’re not reaching your specific goal weight per se, losing around 5 to 10 percent of your weight (if you’re overweight) can have amazing benefits.

Today, we’re exploring the long-term advantages of weight loss and how they each relate to your health and fitness.

First of all, immunity and immune health.

Excess weight is a marker for inflammation. It raises inflammation in the body, thereby increasing inflammatory cytokines.

If this happens in the short term, it can be a helpful and natural process. But similar to how chronic stress wears you down, instead of preparing you for immediate threats (like it’s supposed to,) inflammation in the long term can reduce the effectiveness of your immune system. That’s one of the main reasons why obesity is a risk factor for the majority of COVID-19 complications.

Your immune system doesn’t work like an on and off switch. It’s a complicated and holistic bio-machine that improves when it’s maintained and deteriorates if neglected. As you’re losing weight, your entire body becomes more streamlined and efficient, allowing it to handle issues more quickly and more effectively.

Next, your brain health.

In one small study done a few years ago, researchers studied women who lost weight as a result of surgery (bariatric.) They found that study participants performed better on various tests for executive function, tests that measure a person’s ability to organize and plan.

Study authors concluded that this could be because of a variety of reasons, including how the brain metabolizes sugar. When it comes to people who are overweight or obese, the brain metabolizes sugar at a much higher rate, causing a spike in inflammation. Whether that weight is lost through surgery or non-surgical methods is irrelevant, the result is always the same – better brain function.

Long-term, you will be lowering your risk of brain-related disorders such as dementia or Alzheimer’s since you’re essentially changing the processes in the brain that are related to these conditions.

And let’s not forget your metabolic health.

More and more young people are developing metabolic syndrome. Metabolic syndrome is essentially a group of risk factors that are associated with an increased likelihood of developing serious conditions such as sleep apnea, heart disease, and diabetes.

The syndrome basically comes down to five factors: high blood pressure, elevated blood sugar, high triglyceride levels, low HDL cholesterol and a wide waistline.

In some recent research published in the Journal of the American Medical Association, researchers concluded that nearly half of all adults over 60 experience this issue. But when it comes to people under 40 years old, the numbers are surging – 1/5^th of them struggle with problems related to this syndrome.

And even though the actual effects of this syndrome can take a couple of years to develop, researchers have noted that the longer you have this issue, the more likely you are to develop chronic issues.

The good news? By focusing on a healthy lifestyle and weight loss, you can make a major difference… if not all the difference. More often than not, changing just a few of our lifestyle habits will change countless others. For example, when you consume more fruits and veggies and you quit smoking, you will have more energy, and naturally gravitate toward more physical activity. It just sort of adds up.

To wrap things up…

Just know that even though weight loss does have vital short-term effects on your body and health, it also has transformative long-term benefits that keep you healthy and reduce your risk of serious diseases.

By creating a healthy living plan and adopting the necessary lifestyle changes, you won’t just be losing weight… you’ll be setting yourself up for a lifetime of prospering health.

Hey Angels and Alphas,

We’ve all heard that some people get their best ideas while they’re in the shower. Some might get them when they’re taking a stroll in the park. And some might get them when they’re not even looking for them.

Regardless of when your best light bulb moments happen, research has shown that people who regularly exercise will be more creative than the people who don’t.

Why is that?

Let’s talk about the science behind fitness and brain function.

There’s a plethora of research out there that correlates short-term bursts in creativity and physical exercise. In one example, researchers who did a study over at Stanford University back in 2014 analyzed the creative thinking abilities of more than 170 people.

They noted that the people who consistently provided more intuitive, more inspired responses on creative thinking tests did so when they were walking as opposed to being sedentary.

The impact of walking also extended to immediately after a training session was performed. While these participants didn’t really score as high when they were sitting down as when they were active and moving, the study participants who sat down for a second test after they completed their walk also experienced a residual effect. The result? Better performance on creative thinking tests for the people who walked as opposed to the people that didn’t walk at all.

Researchers in this study also concluded that walking boosted creativity regardless of whether it happened indoors or outdoors. This actually bodes very well for the people who love to take walking meanings or do the occasional stroll around the office during lunchtime.

What they alluded to was that incorporating more physical activity into our lives, whether it’s walking or not, is beneficial not just for our bodies, but our minds, as well.

The findings of this research suggest that staying active is a productive and easy way you can boost your creativity even if you have to weave it in next to other work activities.

Building on this prior body of research, there has been a new study performed by researchers at the University of Graz in Austria.

This study tried to determine what the link is between regular physical activity and the creative performance of individuals, instead of focusing on the short-term effects that were experienced immediately after exercise was performed.

What the scientists did was they gave all 79 participants activity trackers and started monitoring all their movements throughout a span of 5 days. They made sure to measure all activity, including high-intensity exercise, spontaneous movements, walking, everything that occurred during that span of about a week – not just the forced activities that occurred in a laboratory setting like in the previous study.

After participants went through those five days, their creativity was measured with various tests ranging from drawing exercises to methods of verbal association.

What they found was that the people who were the most active proved to be the most creative, experiencing a direct correlation between creative cognition and overall physical activity.

That’s big! We all know that exercise has been known to be a great mood booster. But this study goes further than that. Researchers wanted to parse out whether increased creativity was connected to happiness or not.

As it turns out, it’s not. The research showed that exercise was linked to creativity… independently. This means that even if your workout didn’t make you happier or boost your mood, it did still give you a boost in brain function.

So the next time you’re stuck on a problem that needs solving, or you need some inspiration… try going for a walk or doing some physical activity. Hop on your bike, lift weights, enjoy some sports, it’s your choice. The benefits are going to be two-fold… you’re going to train your muscles, bones, and heart to enjoy exercise, and you’re going to give yourself a brain function boost that results in higher creativity.

Even if you’re someone who can’t get away from the office whenever they want to, you can still use this approach to problem-solving by taking a stroll around the building or even engaging in some desk exercises.

Whichever way you choose to approach this, you really can’t go wrong with it. The science proves it – the people who are the most active tend to be the most creative.

Hey Angels and Alphas,

We can all agree that, whether we’re talking about weight loss or just overall health, walking is one of those exercise types you really can’t go wrong with. And whether you have a structured walking program or you’re just walking 10 minutes to your office in the morning, a walk can do wonders for your health and your body.

The specific time of day when we choose to take a walk will depend largely on our schedule and our preferences. That being said, it turns out that walking in the morning might be especially beneficial for some people.

Today, we’re here to explain the advantages of getting your walk in first thing in the morning – backed by science.

#1 – IT HELPS YOU STAY ACTIVE LATER ON IN THE DAY

Most often, when we’re talking about reaching our goals, it’s just a matter of creating and maintaining a certain momentum. If you’re getting your walk in first thing in the morning, you’re guaranteed to create that physical momentum. Or, in other words, if you’ve already taken 10,000 steps by the time lunch rolls around, you’re more likely to keep that trend going throughout the day and hit those big step numbers you’re chasing.

#2 – YOU’RE ACTUALLY MORE LIKELY TO GET IT DONE

Typically, the earlier you exercise, the better. One of the biggest pros of an early morning walk is the ability to check it off your mental checklist. The more the day progresses, the more distractions and potential detours you’re going to face. If you want to be confident that you’ll consistently make time for your walk, a morning walk is the best option for you.

#3 – IT OPTIMIZES YOUR CIRCADIAN RHYTHM

You can think of your circadian rhythm as your body’s inner clock. Your circadian rhythm tells you when it’s time to be awake and alert, as well as when it’s time to go to sleep. When you spend a lot of time looking at screens, like most of us do, it’s likely that your circadian rhythm can be, well, off-rhythm. When you receive natural sunlight first thing in the morning, this will trigger your brain to become more alert and then further reset your circadian rhythm to its normal functioning.

Not to mention, research shows us that walking in the morning can further optimize your circadian rhythm and help people who have a hard time falling asleep at night. Just like when your body temperature naturally starts dropping and preparing your body for sleep, so does the opposite happen – when you exercise, your body temperature increases. This means it’s possible to increase your body temperature early in the morning and affect your circadian rhythm in a positive way.

#4 – YOU WILL HAVE MORE ENERGY

Thanks to the endorphins that get released when you’re training, walking can become a much-needed energy booster in the morning. It doesn’t have to be an all-out, high-intensity workout. A moderate, 20-minute walk can also get the job done – and get it done well.

#5 – IT HELPS BOOST CREATIVITY

As you’re exercising, blood flow will naturally increase all throughout your body. And that includes your brain. This increased blood flow will not only cut down the risk of vascular and degenerative diseases, but it will also improve your creativity and allow your brain to function at a much higher level.

Here’s a Stanford study that discovered that walking can boost your creative output by as much as 60 percent.

If you’ve ever had one of those “eureka” moments as you’re in the middle of a walk, this might actually be the reason. In psychology, it’s pretty well-known that taking time away (such as when walking) can help improve problem-solving abilities and allow you to solve complex problems.

In this aspect, walking actually might have a bigger advantage than other types of exercise. It’s easy to just let your mind wander as you’re walking, whereas if you’re doing an intense HIIT session, you’re pretty much focused on your training.

#6 IT WILL HELP YOU LOSE MORE WEIGHT

Various studies out there have been performed to tackle this question – does walking early in the morning help you lose more weight? And the answer seems to be a yes. Not just because walking early in the morning allows you to stay active for the rest of the day, but also because previous research has shown that early-morning exercise curbs the risk of cravings, improves your metabolism, lowers your appetite, prevents overeating, and therefore… helps you lose weight.

Hey Angels and Alphas,

It’s safe to say – summer is officially here. And all the vacations, pool parties, and barbecues that come with it and start filling up your calendar. And let’s not forget, after a long year spent mostly indoors, it’s understandable that you’d have the temptation to lounge around with a piled-up hot plate than eat salads and hit the gym.

But fortunately, we can get the best of both worlds and enjoy all our summer season temptations without derailing our health and fitness in the process.

We all want to enjoy the treats that summer brings. But let’s focus on sticking to our goals and applying the 80/20 principle. If 80 percent of the time you’re focusing on high-quality produce, lean protein, healthy fat, and whole grains, then it’s okay to spend the other 20 percent of the time enjoying chips, ice cream, or a margarita by the pool.

Today, we’re here to explore 6 tips to best utilize the 80/20 principle and make summertime a time when we actually progress toward our goals and not get derailed from them.

Let’s get started.

#1 MINDFUL EATING!

Mindful eating is becoming more and more important as people tend to associate eating with other activities such as watching Netflix or listening to music. That’s why when you grab a burger off the grill, just sit down and savor it slowly and peacefully.

Opt for foods that require utensils rather than hand-held items. This will allow you to take your time with your food, enjoy it to its maximum capacity, and stop when you’re full – not when you’re so full you can’t take anymore.

#2 TURN TO SEASONAL PRODUCE

Summer is a season loaded with fresh, delicious produce. It doesn’t matter if you’re grilling in your backyard or hanging out by the pool with your friends, if you can make half your plate produce, you’re progressing. Salads – both fruit and veggie variations – are the ultimate starting point. Throw in some lean protein and carbs on top, and you’ve got yourself the perfect progress-inducing summer meal.

#3 USE SMART SWAPS TO MASTER THE 80/20 PRINCIPLE

Let’s get one thing straight – there’s more than one way to make a potato salad. And guess what – grilling doesn’t have to be all about meat! Trainers and nutritionist alike advise that you should lighten up your meals in the summer.

And here’s how you can do that: taking the example of a potato salad, why not try to lighten it up via Greek yogurt or a mustard-based dressing instead of flat mayo? Why don’t we grill mushrooms and other veggies in addition to steaks and hot dogs?

Speaking of meat, chicken breasts are one of the best alternatives to pork ribs or cuts of beef.

If you go in with the mindset of eating lighter meals, you’ll have no problem avoiding high-energy-density foods that rack up calories without you realizing it.

#4 BE STRATEGIC ABOUT YOUR SNACKS

Aside from chips and dips, what’s your favorite summer snack? If it’s something that has this salty, crunchy satisfaction factor to it, there’s a chance you might be going overboard with your snack calories.

Try to sneak in some healthy snacks this summer. Try whole-wheat crackers, pita chips, roasted veggie chips, or if we’re talking about dip, try protein-rich hummus or a Greek yogurt dip instead of sour cream. If you’re looking for ideas, a great dip idea is mixing ranch seasoning with 0 percent Greek yogurt – it’s a cool, fresh, creamy appetizer when served alongside cucumber slices and carrots.

#5 HYDRATE MORE. A LOT MORE.

Cold beers, ice coffee, and bubbly cocktails are go-to’s during the summer. But when you’re sweating in those sizzling hot summer days, your body needs one thing, and that’s water. If you don’t have a hydration plan, we suggest you get to it. Let’s not forget, drinking a lot of water in-between other beverages is a great way to make sure you’re not accidentally dehydrating yourself.

Water is also great for your skin and your digestion, helping you prevent overeating via the volumetrics approach. If you’re just bored with plain water, you can try unsweetened tea or vitamin-infused waters. But there’s one go-to staple that you can never go wrong with – water with cucumber slices and lemon slices!

#6 GO EASY ON THE LOUNGING

We know how inviting a poolside cabana can be, just like those lazy summer mornings you spend on your couch. But staying active during the summer will help you make sure that you’re eliminating excess calories from your diet, and you’re using the food you eat to fuel your activities.

The more you can go out in the summer, the better, as this can be restorative for both your body and your mind. So go take walks, run, ride bikes, take hikes, go swimming, or hit the gym as you usually do. There’s only one wrong answer here and it’s called staying inactive. As long as you’re moving, you’re doing an awesome job.

Hey Angels and Alphas,

Whether we’re talking about female or male fitness, there’s one saying that can be applied to both your muscles and your bones… if you don’t use it, you lose it.

But let’s face it – the best time to “build bone” has already passed for everyone reading this. This is because about 40 percent of our total bone mass is gained during a period in adolescence that lasts about 4 years.

That being said, even though we should reach about the peak of our bone mass at around age 20, you still have the capacity (however limited) to gain bone up to about age 50.

Most people tend to believe that bone is static – it’s not. The most important way to increase your bone mass – and then further preserve it in your 50s and beyond – is to exercise properly. Bone can also adapt to the various types of mechanical forces that it experiences throughout your life. When the cells inside your bones start sensing these forces, they naturally send biochemical signals to other cells that can either add or remove these cells as necessary.

The result? Our bones become stronger.

The connection between strong bones and strong muscles!

If you want to send these exact biochemical signals through your body, your best bet would be to include resistance training in your workout regimen. During weight-bearing movements, gravity is the mechanical force that your body and your bones are working against.

Exercises such as jumping rope, running, strength training, and plyometrics, they’re all resistance training exercises that have been shown time and time again to improve bone health in adults.

The health of our bones and muscles are linked in two major ways.

First of all, people with strong muscles have been shown to generate more forces on their bones because the muscles have the capacity to compress the bones.

And second, there’s also a biological link that relates to the cells in the muscles and the way they wrap around your bones and communicate with the cells on the surface of your bones. Basically, anytime you’re doing something that will help your muscles grow, you’re also doing something that helps your bones.

And let’s not forget – high-impact exercises are also included here. Many people tend to think high-impact exercises are just bad for our joints, our bone cells tend to like it when forces are applied quickly and directly.

If you’re not someone with bad knees, you can definitely include some running or jumping exercises for promoting bone health.

However, if you do have joint pain, you can still modify these exercises to match your comfort level, so you do get the added benefits without aggravating your pain.

You might not be able to jump as high, but you’ll still be able to put the necessary stimulus that will improve your bone health and make your bones stronger. Some studies have even pointed to the fact that progressive high-impact workout protocols have been effective at improving patellar cartilage quality in women with mild knee osteoarthritis – without causing pain!

How you can adapt low-impact exercises for better bone health.

You have types of training out there, such as yoga which is technically weight-bearing, but it tends to be slow at producing bone health benefits. Similarly, walking is another type of exercise that’s good for our bones, helps keep muscles strong, and has cardiovascular benefits. That being said, it’s very unlikely that walking will help you gain any bone. You’ll need to do more than just walking or yoga to build and maintain bone mass.

If you tend to enjoy such activities or other non-weight-bearing activities such as swimming, for example, you can just add some strength training to your regime. Even one or two sessions a week can be all you need to reap all the benefits you desire.

For the best benefits, you can do exercises with some type of resistance – weights, resistance bands, etc. Even light weights can actually improve your bone mineral density as you’re performing a higher number of reps.

And finally, if you are looking to maintain your bone mass or build more, you can’t ignore other vital factors. Smoking and alcohol consumption have been shown to increase the risk of bone-related diseases. If you need help quitting or you just want to reduce your intake, there are plenty of ways you can go about doing that.

The oxidative stress from the free radicals can cause your bone mass to dwindle. So remember to always consume a diet rich in various antioxidants if you want to support your bone health and your overall health. And never forget to be mindful of your calcium and vitamin D intake, as they’re two minerals directly linked to bone health.

Hey Angels and Alphas,

Whether you’re interested in weight loss or just staying healthy, there’s no doubt about it: walking is good for you.

Daily walks can improve your mood, increase bone density, lower blood pressure, and so much more. They’re also a great way to kickstart your weight loss routine or ease back into training after some time off the gym.

Unfortunately, walking injuries can happen, and if you’re one of those people that take walks religiously, there are definitely some things you need to know and beware of so you’re staying as productive and healthy throughout the process.

Most problems and pain with the feet start off small. That’s why you have to stop them before they grow into injuries and traumas. You’ll save yourself countless days of recovery in the long term.

Let’s take a look at what expert podiatrists have to say about improving foot health, staying injury-free, and making the most out of your walking routine.

#1 YOUR SHOES MAKE ALL THE DIFFERENCE

If you’ve been walking in your old floppy sandals or worn-out sneakers, listen up. Nothing is more important in walking than having supportive shoes with a healthy arch. Regardless of the walking terrain, your foot is always adjusting to uneven ground. When you have good shoes, you’ll support your natural foot arch and help yourself walk easily and effectively.

So how can you tell if a shoe will do a good job? Try to take out the insert alone (they’re removable in most shoes.) It should have a built-up section where the arch in your foot is. Then, look at the sole of the shoe. It shouldn’t be just completely flat but should have a thickening of the inside around the sole at the arch.

And you can always tell how supportive a shoe is by the feel. When you first put on a supportive shoe, your feet will feel like there’s no pressure on the ball or the heel.

#2 DON’T DO TOO MUCH TOO FAST IF YOU’RE JUST STARTING OUT

Beginners should always take it slow and increase their distance over time. This is all the more true if you’re taking up outdoor walks. Walking outside is refreshing, yes, but it also has varying terrains such as hills, curbs, cracks, and more. It takes your body some time to get used to this.

Even if you can walk 5 miles on a treadmill without much effort, walking 5 miles outside is going to be (and feel) much different, and it’s going to take a different toll on your feet.

#3 NEVER IGNORE FOOT PAIN

As with any exercise, I always advise people to get a feel for their body first. If something is hurting you, you need to listen to that pain before it gets any worse. Countless patients of podiatrists say they’ve been experiencing pain for the longest time before they actually go get checked out. And there isn’t always an easy fix.

A small pain in the foot can’t just be fixed as fast as you would like. That’s why if you’re experiencing any foot pain whatsoever, you should get it checked out immediately.

By not allowing it to linger and get any worse, you’re giving yourself the best chance of fixing it quickly. Untreated foot issues can spread to other areas of the body, and when the problem gets bigger, this takes a toll on your entire physique.

#4 PAY ATTENTION TO THE TERRAIN YOU’RE WALKING ON

Sometimes, your walking habits can impact your feet in ways you can’t expect. Do you always walk on the left side of the road? Try a different direction. If your ankle starts tilting slightly when the road tilts, and if you’re always crossing the same paths going the same direction, you can get overuse injuries on either side of your body.

#5 KEEP AN EYE OUT FOR YOUR HEELS

One of the most common foot problems is something called plantar fasciitis. It’s caused by a tight cord on the bottom of your feet, also known as the plantar fascia. This tight cord causes a pulling effect on your heel and your arch, causing a lot of pain as a result. One of the best ways to prevent this problem is to just ensure you’re wearing high-quality shoes with good support.

Some experts also recommend adding insoles to your shoes when you’re going for long walks. They’re available everywhere, and you can usually find them at pharmacies.

Hey Angels and Alphas,

Since the start of the COVID-19 pandemic, many people have become much more interested in home cooking – which is great! From the Instagram-worthy sourdough to the desserts to the pickled goods, homemade meals have been on the rise. And now that summer is here, this might be the perfect time to improve your culinary skills and make those backyard barbecues and family get-togethers the experience of a lifetime.

Home-cooked desserts, snacks, and meals are likely to contain fewer calories, as well as other ingredients you don’t want in your food, such as salt, sugar, and refined carbs. Home-cooked meals are also usually higher in nutrients that can decrease your risk of chronic diseases, all while supporting your efforts to lose weight and slim down.

Preparing your own food at home also provides a variety of benefits such as great family time, saving money, and teaching your skills this essential life skill.

Today, we’re here to talk about a few meals that, when you take the time to prepare them at home, can become some of the most delicious, weight-loss-promoting foods you can try this summer.

#1 GRANOLA

If you’re looking for the best warm-weather training fuel, nothing beats a few spoonsful of crunchy granola. Most of the granolas you’ll find at the store contain too much added sugar and aren’t really rich in the fiber department (which is incredibly important for weight management, gut health, heart health, and more.)

If you want to make your own granola, mix 2 tablespoons of brown sugar, a quarter cup of canola oil, half a teaspoon of salt, and a quarter cup of natural sweetener such as honey. Add your oats (around 3 cups) and 2 cups of raw nuts, then spread that on a baking sheet. Bake for 1 hour at 120 degrees Celsius.

#2 FRUIT YOGURT

The fruit-flavored yogurt you see at the store does seem both healthy and convenient, but more often than not, it’s full of unnecessary sugar. If you’re looking for summer-inspired homemade snacks, make a chia fruit jam and mix it with plain, 0 percent Greek yogurt.

Chia seeds are an amazing source of omega-3 and fiber, helping you feel nice and full. All you need are about 2 cups of fresh or frozen fruits, 2 spoons of chia seeds (which is about 30 grams) and yogurt.

Simmer all the fruit in a pot until it gets soft (so for approximately 5 minutes,) then mash it with the back of a fork and stir in your chia seeds. Let it cool down before serving it with yogurt. The end result is a delicious and healthy jam that you can use to spread on top of toast, ice cream, or pretty much anywhere.

#3 SALAD DRESSING

We’ve always stressed the importance of making your own salad dressings for a variety of reasons. First, it’s super easy to DIY. Second, it helps you cut down on all the sugar, salt, and unnecessary stabilizers you’ll find in all the grocery store salad dressings.

If you want a basic vinaigrette to go with your light summer salads, just bring together heart-healthy olive oil, balsamic vinegar, and some lemon juice in a 3:1 ratio.

You can add a touch of Dijon mustard if you want to keep it creamy. Or here’s another option: next time your favorite jam is nearing its end, add your dressing ingredients and shake it up!

#4 PROTEIN BOWLS

Protein bowls are, for the most part, just a pumped-up salad. That being said, they’re full of vital nutrients, and they’re easily packable if you need them on the go. They have healthy fats, complex carbs, a ton of protein, and they’re super easy to make, which allows you to save time (and not to mention, ward off the midday sluggishness.)

Here is a 5-ingredient formula that you can use for hundreds of protein bowl variations: add whole grains (brown rice or quinoa), a high-quality protein (chicken, black beans, hard-boiled eggs), a veggie (leafy greens, carrots), a dressing (the homemade vinaigrette we talked about), and a topping (nuts, salsa)

#5 SPAGHETTI SAUCE

Pasta sauce is one of the most surprising sources of added sugar in our diets. Hence, it’s important that we switch to a homemade alternative that’s healthy and just as delicious.

Here’s how: mix 1, 15 ounce can of no-sodium tomato juice, half a cup of strained tomatoes, and a cup of marinara. Let that boil for 20 minutes, then add some salt, pepper, garlic powder, parsley, and basil. Bring that together, and you have the perfect spaghetti sauce, all without the unnecessary added sugars that come with grocery store alternatives.