5 Simple Rules To Maintain a Healthy Diet

You can't go a day without hearing someone talk about a new diet or new superfood. With so much information, it can be confusing. But, food and nutrition shouldn't be rocket science. It's actually simple; eat whole foods and listen to your body.
 
I'm not perfect. I've struggled with finding a balance in my diet. But as a runner and food lover, I've discovered a few things that have worked for me and would like to share my experiences with you.

1) Eat What You Want

If you're craving a burger, go ahead and eat it. Well it's not that simple.
If you decided to eat a burger, opt for a healthier option. Why not make your burger at home instead of going to a fast food restaurant. Use turkey meat instead of ground beef. Choosing a healthier variation is generally a good rule of thumb.

2) Eat When You Want

Just because your lunch break is at noon doesn't mean you must adhere to eating at that specific time. If you're hungry at 10:00 a.m., and your snack isn't going to cut it, then go ahead and eat your lunch. Will you use the excuse, "Oh but then I'll want dinner really early."? Not a problem. Eat dinner earlier. The 'food-time fairy' isn't going to punish you if you don't eat at exactly 7:00 p.m. The bottom line is to listen to your body and eat when you're hungry.

3) Portion Control

Portions aren't so easy to decipher. That half rack of ribs on your plate, with a side of mashed potatoes and sauteed veggies isn't a single serving. But, you don't want to let it all go to waste, right? You don't have to let it go to waste. Ask for a to-go box. Eat half of your meal and save the rest for the next day.

4) Rewarding Yourself

Stop rewarding yourself with food. Runners tend to be an entitled bunch when it comes to food. They finish a run and reward themselves with food. Many times I hear this, "I ran 3 miles; surely I can eat this bucket of wings." Not so fast. Find a new reward. How about a foot massage? Eat to run, don't run to eat.

5) You are What You Eat

You've heard it before and you'll hear it again. You are what you eat. Personally, I don't find food to be all that attractive (A bell pepper just doesn't look sexy to me), but that's not the point. This phrase makes more sense if it said, "If you want a simple life, eat simple foods. For a complicated life, choose foods with ingredients you cannot pronounce." It's totally your choice. I prefer the simple life, free from complications. Besides, I feel better when things are simple.



Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

Anytime Fitness Brings You 7 Wonderful Foods That Will Give You Best Skin

These 7 foods will give you best skin

There are many tasty foods that can give you great skin, and including some of them in your eating plan is essential. When you have a healthy skin, you look much younger and fresher, no matter how old you are. The foods you consume every day play a significant role in the health of your skin as well as your overall health. Nowadays it’s hard to choose foods that are tasty and healthy at the same time. Hopefully, this list of 7 foods to eat to have a gorgeous skin will help you keep your skin healthy and young.

1. Flax seeds
Flax seeds are rich in omega-3’s that play a critical role in controlling the appearance of age spots and fine lines. A study shows that consuming flax seeds every day helps relieve skin redness and irritation and helps make skin look fresh and soft. Add some flax seeds to your oatmeal, smoothies or your favorite muffin recipe.

2. Purple and blue fruits
Purple and blue fruits are among the best foods to eat for a great skin. Blueberries, blackberries and plums are all rich in antioxidants, which combat free radical damage. If you don’t know, free radicals come from a poor diet or chemicals in the environment. Purple and blue fruits can also help keep your skin looking younger longer.

3. SunFlower Seeds
Sunflower seeds are high in vitamin E, an important nutrient that helps protect your skin from the daily sun damage. Sunflower seeds make a perfect, portable snack to eat on the go. You can also use these wonderful seeds in your oatmeal, salads, cereal, or trail mix. Just make sure you don’t add too much salt to your salads, salt isn’t good for your skin.

4. Chocolate
The great news for all chocolate lovers, chocolate is good for your skin, despite all the myths that it causes acne. I love dark chocolate and eat it almost daily (of course, in moderation), and from personal experience I can say that chocolate doesn’t cause acne. Chocolate actually increases flavonol intake that translates to gorgeous skin. Since chocolate has some calories, make sure you it eat in moderation.

5. Sweet Potato
I was really happy to learn that sweet potatoes are good for skin. They are high in vitamins A and C, which are both essential for glowing and healthy skin. The thing is, vitamin C increases collagen production that keeps your skin supple and smooth, and vitamin A is a potent antioxidant that fights free radical damage and prevents skin cancer. I think it’s a great reason to add sweet potatoes to your eating plan.

6. Tomatoes
Many people say that eating tomatoes can cause acne. But tomatoes are an excellent source of antioxidants, namely lycopene, which helps improve skin health as well as protects pigmentation. Add tomatoes to your salads or put some on a sandwich. When you cook tomatoes, you increase their lycopene content, so feel free to eat pizza sauce and marinara too.

7. Yogurt
One of the best snacks that most of us like is yogurt. Did you know that it’s great for your skin? Yogurt contains protein that keeps your skin firm and that helps fight the appearance of wrinkles and fine lines. Stay away from fruity versions since they are packed with sugar. Opt instead for plain yogurt and add some fresh fruits to it to make it more delicious.


Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

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Anytime Fitness Gym in Farragut Wants You to Get Inspired

Anytime Fitness Gym in Farragut knows that working out is as much a mental process as it is a physical one. One does not function well without the other, and that’s why your Anytime Fitness Gym in Farragut wants you to get inspired.

Clear the mental clutter

Do you have a closet or drawer in your house that is just filled with clutter? You know you need to clear out that drawer or closet, but you just haven't done it.

That's what sometimes happens in life. You know you need to work out. You know you’re going to feel better after you hit the gym. You know all the benefits of going to the gym, but you can’t seem to clear the clutter from your head and just do it.

3 tips to get you inspired

Whether you have decided to start exercising for the first time in your adult life or you just need some motivation to get back into the gym, follow these tips to clear the mental clutter and get you back on the path to a healthier, happier you:

1. Read – to get the negative out of your head and start thinking more positively, find books, blogs and websites that inspire and motivate. From Don’t Sweat the Small Stuff to Norman Vincent Peale’s The Power of Positive Thinking, Inc.’s Geoffrey James shares 10 of the most inspiring books to help you create positive thoughts.
2. Watch – Hollywood has produced some of the best motivational movies with some of the most memorably inspirational monologues. Rudy, Remember the Titans and Chariots of Fire are but a few examples of films that will motivate you to think positive. And, you may laugh, but Rocky and Rocky Balboa provide some of the most inspirational monologues of all time. Check out this speech Rocky makes to his son for a real kick-you-in-your-pants-and-get-you-up-off-the-couch moment.
3. Listen – not to the negative voices in your head, but to music, motivational speeches and audio books. When you go to sleep at night, stick your earphones in your ears and listen to hypnotic motivational music, books and messages. During your morning or afternoon commute, listen to inspirational audio books. See #1 above for suggestions.

Anytime Fitness Gym in Farragut knows you want to get back to exercising and once again make it part of your regular routine in Farragut. Sometimes, though, you have to clear the mind before the body will follow.

Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

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Anytime Fitness Gym in Farragut has tips for healthy eating

Anytime Fitness Gym in Farragut knows exercise is only part of the healthy living equation. Along with a proper fitness program, help from your personal trainer, and the convenience of our 24-hour gym in Farragut, Anytime Fitness has tips for healthy eating.

Making the gym and nutrition priorities

Even the best workout plan will fail if you choose to eat unhealthy foods. Healthy eating and exercise go hand-in-hand.

In addition to incorporating healthy meals as part of your weekly meal plans, consider adding these wholesome and healthy foods into your regular diet:

1. Blueberries - containing anthocyanins, other pigments and various phytochemicals, these tiny little berries are under preliminary research for their potential role in reducing risks of diseases such as inflammation and cancer.
2. Ginger – this funny looking spice aids in digestion and helps with circulation.
3. Parsley – more than just a garnish on your plate, this herb promotes the elimination of toxins in your body. Tabbouleh is a tasty and healthy dish made with parsley.
4. Peppermint – this refreshing mint not only freshens your breath, it acts as a natural appetite suppressant, helping you feel fuller longer.
5. Lemon – the antioxidant compounds in this tart delight activates detoxifying enzymes in your body.

Whether you want to detox your body or you just want to start adding healthy foods to your weekly meal plans, consider adding these food items to your main recipes and snacks.

Anytime Fitness thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

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Introducing Kristi Lutes, Personal Trainer at Anytime Fitness Farragut Gym

So you have made the decision to begin an exercise program.  But the question I as a Personal Trainer in Farragut am asked most is: where do I start? Finding a gym in Farragut or the Knoxville area can be a very intimidating for someone who is new to fitness. There are all sorts of various contraptions, which make no sense whatsoever. Though most fitness gyms will offer a free tour to guests, these introductions are short and only touch upon all of the equipment available. So the first place to start is a reputable trainer.

A personal trainer should be someone that knows the equipment, but that also has knowledge beyond simple gym etiquette. A good trainer will have educated him or herself at least in the very basics of exercise physiology, or how the human body works. If there are previous injuries or health concerns, the trainer will address those on the front end, and then help the client to find a workout regimen that focuses on those individual issues. Working with a personal trainer also can provide that person that is new to exercise with a  degree of accountability; that support system can be invaluable for long-term success and results.

If you decide to go it alone- without the support of a trainer- learn to listen to your body. One of the biggest mistakes that those new to fitness make is what I like to refer to as overtraining syndrome. This occurs frequently in the new year, when the gym is full of eager participants who want immediate results. The problem with this mentality is that it leads to stress on the joints, injury, and ultimately, disappointment. One cannot expect to work out for one month and lose thirty pounds, for instance. The key to long-term success is summed up in one word: patience. Along with patience comes hard work, which many are not willing to put forth. Fitness is more of an attitude and a lifestyle- a journey and not a destination. There will be valleys, but if you invest the time and the effort, mountaintop experiences will come as well.

No matter how you decide to proceed, learn to set reasonable goals. Small successes will eventually add up, and you will see improvement not only in appearance, but also in how you approach life and exercise. You will see changes in the choices that you make with food, because hard work in the gym requires healthy fuel. So make that decision. It has been said, “nothing tastes as good as being healthy feels.” Find a gym that you feel comfortable and positive about, and dedicate the time necessary to achieve your goals, one day at a time.

Kristi Lutes
NASM-CPT, FNS, WFS

Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape! 865-671-1112

How to Workout Less and STILL stay in Shape!

Workout Less and Stay in Shape!

Anytime Fitness Gym in Farragut knows that your time is limited and getting the most out of your workout in the least amount of time is valuable. We've come up with some top training tips that are quick, easy and really do help you get in shape and make it easy to stay in shape!

Fun Fact! Research suggests that short workouts can increase resting metabolic rate and improve bone density, according to Women's Health Magazine.

First think about putting your exercise routine in your schedule, make it a non-negotiable calendar entry. Trust us, your body and energy levels will thank you for it!

Next lets plan ahead prior to your arrival at the gym. This will give you a sense of purpose and with the increased focus your time in the gym can be shaved off by as much as 20%, without losing the workout benefit!

When planning your workout think about which area of your body needs the training today. Do you need to get in a core training, upper body, lower body or all three? Rotating your workout by alternating each workout session (day) between upper and then lower exercises. Getting a core workout in though, is always good!

Here's a great circuit for your CORE and LOWER BODY that takes less than 15 minutes:

This is an 'isometric' workout, hold each of the listed positions for the exact number of seconds, and do the circuit three times.

Front plank -- 45-60 seconds

Side plank -- 20-30 seconds per side

Squat position hold -- 45-60 seconds

Pushup position hold -- 45-60 seconds

Lunge position hold -- 20-30 seconds per side

Check out this 20 minute circuit workout that works EVERYTHING!:

1. Bench press or pushups - max in 1:00

2. Squats - max in 1:00

3. Pullups or pulldowns - 1:00

4. Bike or jog - 3:00

5. Military press- 1:00

6. Lunges - 1:00 each leg

7. Bicep curls - 1:00

8. Bike or jog - 3:00

9. Tricep extensions.- 1:00

10. Leg extensions - 1:00 (try leg machines - or repeat squats with weights)

11. Leg curls - 1:00 (try leg machines - or repeat lunges with weights)
12. Situps - 2:00
13. Crunches - 2:00

14. Stretch and Give Yourself a Big Pat on The Back, You did it! 

 

 

Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!

Five Tips to Lose Weight in time for Knoxville Holiday Parties!

Lose Weight with Anytime Fitness Farragut

Lose weight in the Knoxville area with Anytime Fitness in Farragut. To effectively lose weight, make Anytime Fitness in Farragut part of your daily routine and follow these tips to successfully navigate holiday temptations.

• Avoid fad diets: Make healthy eating part of your daily routine. While everyone else in Knoxville may be jumping on the latest fad diet, do yourself a favor and develop a balanced eating plan that fits your lifestyle.
• Don’t skip meals: To lose weight faster, you may think it wise to skip breakfast or lunch. Think again. Eat a wholesome breakfast, a lunch with lean protein, and even have a snack before heading to that holiday party. A study from Penn State showed that women who ate an apple before a pasta dinner consumed 15 percent less calories. 
• Cut back on sugary sodas: Lose weight by cutting high calorie sodas and sugary foods from your diet. Find alternatives to your soda cravings and save yourself, on average, 250 calories per soda!
• Limit your alcohol intake: Festive holiday parties often include tasty alcohol beverages. Just like sodas, though, alcoholic beverages are loaded with lots of calories, which can quickly add up if you are not paying attention to how much you are drinking at the office holiday party. Limit your alcoholic intake to just one glass of wine or liquor to save calories.
• Make exercise part of your daily routine: To lose weight in Knoxville, ramp up your cardio and resistance workout. Anytime Fitness in Knoxville has a variety of classes, state-of-the-art equipment, and professionally qualified personal trainers to kick your weight loss plan into overdrive. And, best of all, Anytime Fitness is open 24/7 in Knoxville to help you find the best time to work out!

Anytime Fitness Farragut thanks you for reading our blog post today. We are your place in Farragut and the Knoxville area to lose weight, find a personal trainer, and get in shape!