Guest Post by The Way Up Fitness

So glad to have Rebecca, founder of The Way Up Fitness sharing her tips with us. I always love having guest bloggers here at Healthy & Nourished. It is so great to build this community with similar minded people to share their views, really grow and educate each other. Rebecca will talk about “healthy” habits what can end up not being so healthy and how to find the right balance in between.



Healthy Habits That Really Aren’t So Healthy

If you’re a regular fitness blog reader, chances are you’re pretty good at saying a polite ‘no thanks’ to junk food and a big ‘yes please’ every chance you get to exercise, but sometimes those things along still aren’t enough to get you the health and body results you want.

Sounds familiar? Well, you’re not alone. In fact plenty of the things we think do our bodies good actually hinder us. Here are some of the most common pitfalls even health-focused folks made, and the simple way we can all doge them on our way to amazing health and summer-ready body.

You gravitate to “healthy” snack bars

Granola and granola bars are made from whole grains, so it can’t be bad, right? Not so fast. They are both calorically dense and often contain a ton of sugar. You may as well eat a candy bar. Also most store-bought protein bars don’t fall far from the granola-bar-tree. They are often ultra high in calories and sugar – not exactly what the body needs after a hard workout. Choose a healthier, high protein snack instead.

This strawberry cheesecake post-workout smoothie is one of my fave:

1/2 cup water
1/2 cup unsweetened almond or macadamia milk
1 scoop (30g) vanilla whey protein powder
1/4 cup fresh or frozen strawberries
1/4 cup shredded coconut
1 tbsp ricotta cheese (or cottage cheese)
1 tbsp plain greek yoghurt
1/2 tsp cinnamon
1/2 tsp lemon juice
1 cup ice

You can eat unlimited healthy foods

Just because something is healthy doesn’t discount the need for moderation. Foods like nuts, hummus, protein smoothies are all great options, but having them in excess can lead you away from your goals. Also, don’t get carried away with the whole concept of raw  “good-for-you” desserts. I am sure you don’t consider paleo salted caramel slices the nutritional equivalent of brussels sprouts, but I do think all of the healthy labels attached to refined-sugar free sweets lure people into eating them more often than they should. I much more prefer do indulgence in a brownie that is sweetened with dates instead of refined sugar, but in the end dessert is dessert.

Falling hard for light products

I really want to make a point here, low fat and/or fat-free products are NOT the healthier version. They are high in hidden sugars! Also don’t be afraid of eating fats. Not all fat is created equal. Fat is a quintessential component of your bodies energy production capacity as well as enabling your body to function better by aiding vitamin uptake and hormonal optimization. If you are trying to lose fat, then avoiding fat all together is a losing strategy. Your body needs good fats (e.g. nuts, avocado, olive oil) in order to lose fat.

You are only doing cardio

Hitting the roads is great, but don’t base your entire workout routine on just cardio. Working out with weights burn serious amounts of fat in a very short space of time and really tone and tighten a women’s body.

You are doing a million crunches

The secret to a defined mid-section probably isn’t crunch after crunch, it all depends on having a low body fat percentage. The recipe for abdominal shaping is simple, but it takes some time. Get more exercise and daily-life movements, eat more lean protein and vegetables, choose more whole foods and eat less processed foods. Do more meal prep and make sure you have healthy food available while you’re at work. You will find all the keys you need to reduce your body fat in The Way Up “the healthy body” program.

You rely on pure motivation

The problem with motivation is that it comes and goes however it wants. It might not last to the end of the week, or the end of the day. It’s fleeting. Motivation is based on your current situation. How do you feel? If you don’t feel like doing it, then you’re off the hook. Sometimes I don’t feel like going to the gym, but I made a promise to myself and my health and just do it. The consistency of discipline is what it makes it discipline. You go out and do it, day after day. It doesn’t just happen, it’s intentional and it’s repeated. Motivation surely is what get’s you started, but if it’s not solidified into a discipline, it usually fades away into regret pretty quickly once you realize you never acted on it. Get rid of your excuses, decided if it’s worth it, get your shoes on, get out the door.

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