Top 6 Nutrition Hacks to Follow When You Are On Weight Loss Spree

weight loss

weight loss

Many times we work hard in the gym but don’t feel that we are achieving the desired result. Moreover, we tend to get frustrated about our current progress. So, to avoid this frustration and seek the necessary result. Follow these nutrition hacks when you are on the weight loss spree.

  1. Guzzle Water

Your goal should be to drink water at least half of your body weight in fluid ounces and additional 30 ounces for every hour you work out. Also, try drinking a glass of water while cooking dinner and before your every meal. When you are traveling, remember to carry a water bottle so that you don’t forget to drink water. You can also try sugarless iced tea, lemon tea or green tea to achieve your goal.

  1. Address Food Sensitivities

Sometimes your body is facing inflammation chronically from the food you are eating. So it is advisable to carry extra fluid weight. Further, the common symptoms of food issues are brain fog, joint pain, fatigue, constipation, diarrhea, nausea, bloating and gas. If you are encountering any of these symptoms on a regular basis, it is recommended that you consult with your doctor or dietitian about a diet analysis. Also, some blood tests determine food sensitivities that can be helpful in reducing inflammation and excessive weight.

  1. Eliminate Empty Calories

Moderation is important in life. Also, we should enjoy the delicious food like chocolate, but we do not realize the fact that for much time we are enjoying this food. This approach of eating works for weight maintenance, but not in case of weight loss. So, it’s time we count up our empty calories and reduce them from our diet. This will help our body kick start again.

  1. Adjust Calorie Goals

When losing weight, it is vital to evaluate your nutrition goals. Because your height is still the same, but you are carrying less weight around, so you have less body to feed. Moreover, a drop in metabolic burn is normal when you’re losing weight, thus to maintain this trend; you need to reevaluate calories you are eating. You even need to evaluate your current workout schedule, daily activities and basal metabolic rate to achieve your new calorie goal.

  1. Power Up The Protein

Plan your protein intake in the daytime to ensure that you are maximizing your body’s usage of amino acids. Research has shown that protein that is high in the amino acid leucine can be helpful while reducing body fat. What you need to do is eat 25-35 grams of protein every 4 to 5 hours to achieve a positive impact. Moreover, don’t skip your afternoon protein snack. The primary protein sources are chicken salad, tuna, hard-boiled eggs, Greek yogurt and cottage cheese.

  1. Fiber Up

Prefer food that is high in fiber. The logic behind this that fiber helps to prevent rushes in blood glucose as it slows the absorption of sugar. Likewise, the fiber-rich food contains bulk and require you to chew it multiple times to break them down, which gives your body more time to process, and you feel full for a longer duration. The foods that are high in fiber contain more nutrition values than other foods. Some of the fiber-rich diets are broccoli, cabbage, Brussels sprouts, apples and many more.

So, these were some nutrient hacks that would surely help you in reducing weight.

 

Tips for Losing Belly Fat

reduce belly fat

reduce belly fat

1. Avoid sugar

2. Read food labels.

  • There is hidden sugar in many things. Often it is not called sugar to be sneaky. It may be fructose, sucrose, high fructose corn syrup, etc.
  • Here are some foods with added sugar: ketchup, bread, juices, soft drinks, sugary drinks, even iced tea.
  • Don’t drink Orange juice. It is too much sugar. If you want orange juice, take an orange and squeeze it to get the juice. ☺

3. Fill ½ of your lunch and dinner plate with veggies
4. Use smaller plates. You will eat less overall.
5. Workout 3-4 times per week
6. No carbs after 3 PM
7. Eat fresh whole foods and stay away from processed foods that come in a can, jar, or box.
8. Track your food in MyFitnessPal

  • Just do it!
  • You can save the info in your diary to make it easy to quickly add in your meals day to day.
  • Many people underestimate how many calories they actually eat
  • You need to check the protein, fat, carbs, and sugar that you are eating. MyFitnessPal gives you all of that information so that you can correct it.

9. Drink 640z of water daily
10. Take time every day to meditate to reduce stress

Aerial Yoga

Aerial Yoga is quickly becoming a popular body-healing modality, and even better, the techniques are not exclusive to any limitations. This class uses suspension and weightlessness in a special swing as a platform to encourage muscular definition and flexibility. The platform quickly caught on for those seeking a combination of stability and ability.

Most classes, like the ones held at Brickhouse Cardio Club in Ellicott City, Md, last upwards of 60 minutes. During this weightlessness, the techniques are enhanced with objectives of tonicity, postural correction, postural re-education, flexibility of the spine, muscle definition, and deep relaxation. You strengthen your legs, knees, and ankles and stretch your hamstrings, adductors (groin muscles), lats (latissimus dorsi—back muscles that help stabilize your spine), while toning your abdominal muscles. You almost re-create the actions of Pilates, with the help of the swing.

The aerial postures are suitable for everyone, and as you become more accustomed to Aerial Yoga, your body becomes more physically demanding. Students often find they can perform more acrobatic postures, using the body’s own weight as a tool. The added value is the enhanced stretch, strength, elasticity, and body awareness.

One of the big aims of Aerial Yoga is to help you feel more stable. Indian Yogi’s say unlike other yoga methods on the ground, the body in weightlessness ceases to be a weight, or a burden, and becomes a habitat of well-being and creative experimentation. At-a-glance, Aerial Yoga helps to:

· Strengthens and redefines the musculoskeletal system
· Stretches the spine: decompresses the vertebrae, “oxygenates” the spinal cord
· Contributes to good lymphatic and circulatory drainage
· Reactivates circulation
· Regenerates and strengthens the joints
· Reactivates the digestive and respiratory systems
· It is extremely useful in rehabilitation
· It is emotionally relaxing

One thing that has become obvious at the Brickhouse Cardio Club in Ellicott City, Md is that with Aerial Yoga, students quickly recognize, understand, and overcome limitations, and place far more emphasis on the physical and emotional development of the body.

Aerial Yoga

Aerial Yoga

What is Aerial Yoga

Aerial Yoga is quickly becoming a popular body-healing modality, and even better, the techniques are not exclusive to any limitations. This class uses suspension and weightlessness in a special swing as a platform to encourage muscular definition and flexibility. The platform quickly caught on for those seeking a combination of stability and ability.

Most classes, like the ones held at Brickhouse Cardio Club in Ellicott City, Md, last upwards of 60 minutes. During this weightlessness, the techniques are enhanced with objectives of tonicity, postural correction, postural re-education, flexibility of the spine, muscle definition, and deep relaxation. You strengthen your legs, knees, and ankles and stretch your hamstrings, adductors (groin muscles), lats (latissimus dorsi—back muscles that help stabilize your spine), while toning your abdominal muscles. You almost re-create the actions of Pilates, with the help of the swing.

Who can do Aerial Yoga

The aerial postures are suitable for everyone, and as you become more accustomed to Aerial Yoga, your body becomes more physically demanding. Students often find they can perform more acrobatic postures, using the body’s own weight as a tool. The added value is the enhanced stretch, strength, elasticity, and body awareness.

One of the big aims of Aerial Yoga is to help you feel more stable. Indian Yogi’s say unlike other yoga methods on the ground, the body in weightlessness ceases to be a weight, or a burden, and becomes a habitat of well-being and creative experimentation. At-a-glance, Aerial Yoga helps to:

· Strengthens and redefines the musculoskeletal system
· Stretches the spine: decompresses the vertebrae, “oxygenates” the spinal cord
· Contributes to good lymphatic and circulatory drainage
· Reactivates circulation
· Regenerates and strengthens the joints
· Reactivates the digestive and respiratory systems
· It is extremely useful in rehabilitation
· It is emotionally relaxing

One thing that has become obvious at the Brickhouse Cardio Club in Ellicott City, Md is that with Aerial Yoga, students quickly recognize, understand, and overcome limitations, and place far more emphasis on the physical and emotional development of the body.

Click on this link to find out more: Visit our Website

Aerial Yoga is quickly becoming a popular body-healing modality, and even better, the techniques are not exclusive to any limitations. This class uses suspension and weightlessness in a special swing as a platform to encourage muscular definition and flexibility. The platform quickly caught on for those seeking a combination of stability and ability.

Most classes, like the ones held at Brickhouse Cardio Club in Ellicott City, Md, last upwards of 60 minutes. During this weightlessness, the techniques are enhanced with objectives of tonicity, postural correction, postural re-education, flexibility of the spine, muscle definition, and deep relaxation. You strengthen your legs, knees, and ankles and stretch your hamstrings, adductors (groin muscles), lats (latissimus dorsi—back muscles that help stabilize your spine), while toning your abdominal muscles. You almost re-create the actions of Pilates, with the help of the swing.

The aerial postures are suitable for everyone, and as you become more accustomed to Aerial Yoga, your body becomes more physically demanding. Students often find they can perform more acrobatic postures, using the body’s own weight as a tool. The added value is the enhanced stretch, strength, elasticity, and body awareness.

One of the big aims of Aerial Yoga is to help you feel more stable. Indian Yogi’s say unlike other yoga methods on the ground, the body in weightlessness ceases to be a weight, or a burden, and becomes a habitat of well-being and creative experimentation. At-a-glance, Aerial Yoga helps to:

· Strengthens and redefines the musculoskeletal system
· Stretches the spine: decompresses the vertebrae, “oxygenates” the spinal cord
· Contributes to good lymphatic and circulatory drainage
· Reactivates circulation
· Regenerates and strengthens the joints
· Reactivates the digestive and respiratory systems
· It is extremely useful in rehabilitation
· It is emotionally relaxing

One thing that has become obvious at the Brickhouse Cardio Club in Ellicott City, Md is that with Aerial Yoga, students quickly recognize, understand, and overcome limitations, and place far more emphasis on the physical and emotional development of the body.

Fitness Locations Near Me


The perfect fitness center means different things to individuals, and that is what we try to achieve at Brickhouse Cardio Club. When you are wondering, “where can I find the best fitness locations near me in Ellicott City?” we are a sure bet. Our slew of programs are tailored for every kind of fitness enthusiast. Are you doing Zumba for the first time? Do you wish to work with qualified yogis? Do you need help with fitness goals? The Brickhouse Cardio Club is the solution.

Enjoy our Beautiful Studio

You are searching for “fitness locations near me” because you have a clue about the benefits these centers offer. We are the premier fitness studio in the area. We have beautiful wood floors and a rocking sound system. We offer Zumba every day of the week :). Zumba is so much fun you don’t even realize you are working out. It is exercise in disguise.

Workout with your friends

The group classes are another reason for a person to start browsing fitness locations near me directories. Most people find it less challenging to work out when they have others with similar fitness goals. Motivation goes a long way when you have a Zumba class with amazing instructors and wonderful music.

Why Come to Us

We make getting fit FUN! At Brickhouse Cardio Club, we offer certified instructors in different formats, including yoga, Zumba, and Pop Pilates. We aim to guarantee that clients receive professional assistance when working on their fitness objectives. The instructors will ensure that when you start a fitness class, you know the expectations and what it takes to get amazing results. If group training is not your style, then we have personal training as well.

We don’t focus on just the body but the mind and soul as well. We design holistic workout programs to maintain fitness and help lower anxiety and depression.

Improve your Health

Improve your heart health with cardio classes; build toned abs through aerial yoga, RIPPED, and Pop Pilates, and relieve stress through yoga. When considering your fitness locations near me options, visit the Brickhouse Cardio Club site to see how else we contribute to healthy living.
Click Here for more Info

Personal Trainers in Ellicott City

Personal Trainers in Ellicott City

For the best Personal Trainers in Ellicott City, visit the Brickhouse Cardio Club. This popular gym is at the cutting edge of health and fitness training, offering numerous classes in strength training, Zumba, Pop Pilates and Yoga. Whatever style of fitness you prefer, Brickhouse Cardio Club offers something for you.

Joining Brickhouse has many benefits. Not only will you lose weight, but you will also increase your energy levels, tone your muscles and gain greater flexibility. Discover the benefits of having an expert personal trainer to help you along your fitness journey and teach you how to morph your body and feel better.

The trainers at Brickhouse Cardio Club are some of the best personal trainers in Ellicott City. Not only are they experienced and professional, they have the talent to get you motivated and excited about meeting your fitness goals. They will work with you every step of the way to support you and guide you as you watch your body become stronger and healthier.

What are people saying?

The testimonials speak for themselves. Many clients have raved about how the Brickhouse Cardio Club personal Trainers in Ellicott City have helped them to lose weight, get motivated and gain more self confidence. You can experience these great benefits for yourself by visiting the club and signing up for a class today.

If personal training is not for you, with a low membership of only $54.99 per month and a family member add on option of $20 per family member, you can get into shape without draining your wallet. Before you commit to a membership, you can even drop in on a class for a mere $10 fee with no registration required. You have nothing to lose and everything to gain by building up your strength and fitness levels. To learn more and to view their schedule of classes, visit their website at BrickhouseCardioClub.net.

For the best personal trainers in Ellicott City, visit the Brickhouse Cardio Club. This popular gym is at the cutting edge of health and fitness training, offering numerous classes in strength training, zumba, pilates and yoga. Whatever style of fitness you prefer, Brickhouse Cardio Club offers something for you.

Joining Brickhouse has many benefits. Not only will you lose weight, but you will also increase your energy levels, tone your muscles and gain greater flexibility. Discover the benefits of having an expert personal trainer to help you along your fitness journey and teach you how to morph your body and feel better.

The trainers at Brickhouse Cardio Club are some of the best personal trainers in Ellicott City. Not only are they experienced and professional, they have the talent to get you motivated and excited about meeting your fitness goals. They will work with you every step of the way to support you and guide you as you watch your body become stronger and healthier.

The testimonials speak for themselves. Many clients have raved about how the Brickhouse Cardio Club personal Trainers in Ellicott City have helped them to lose weight, get motivated and gain more self confidence. You can experience these great benefits for yourself by visiting the club and signing up for a class today.

With a low membership of only $54.99 per month and a family member add on option of $20 per family member, you can get into shape without draining your wallet. Before you commit to a membership, you can even drop in on a class for a mere $10 fee with no registration required. You have nothing to lose and everything to gain by building up your strength and fitness levels. To learn more and to view their schedule of classes, visit their website at brickhousecardioclub.net.

Happy Food!

Did you know that food and happiness are related? I’m not talking about how comfort foods make us happy in the moment. I’m talking about how essential vitamins and minerals from whole foods can boost your long-term mood!

The brain releases certain chemicals that control are mood. In order to increase happiness, we normally talk about serotonin and dopamine. The brain needs a little help in order to produce these feel-good chemicals. In order to have a healthy serotonin and dopamine production, you need adequate amounts of the B-Vitamins and essential amino acids (protein!).

Serotonin is generically associated with happiness or a positive mood. For increased serotonin production, you need adequate amounts of the amino acid tryptophan. To find this in food form, look for foods high in protein, iron, riboflavin, and B-6. This nutrient can be found abundantly in the following foods:

  • Pineapples
  • Tofu
  • Nuts
  • Seeds

Dopamine is associated with drive and motivation. It makes you want to get out of bed in the morning and pursue your list of challenging goals! For increased dopamine production, we look for the amino acid tyrosine. To increase your intake of tyrosine, try the following foods:

  • Almonds
  • Apples
  • Avocados
  • Bananas
  • Beets
  • Chocolate!!
  • Green leafy vegetables
  • Oatmeal
  • Sea vegetables
  • Turmeric

Of course, you can always find supplements with these nutrients. They are usually advertised as “mood boosting” supplements. However, know that your body is much more likely to absorb the nutrient when taken in whole food form, rather than a synthesized nutrient.

Weight Loss is in the Mind

 

 

Losing weight may seem like a very physical at: eat less, exercise more.  But in order to find success in losing weight, you need control over the mind… How are you supposed to eat less when your mind keeps saying “I want more pizza”?  How are you supposed to exercise more when your mind tells you “I just want to watch Netflix”?  It’s impossible!  It’s a constant battle!  So to find success in your weight loss journey, start with the mind.

 

Did you know that you do have control over your thoughts?  It’s takes a lot of practice and patients, but over time, you can change the way your brain thinks!  The best technique for changing mental patterns is to have conversations with your thoughts.  Treat your mind like a separate entity from yourself.  For example:

 

Your mind: “I want to go get ice cream”

You: “Why do you want ice cream”

Mind: “I’m hungry”

You: “But we just ate, there’s still food in our stomach.”

Mind: “Well then let’s indulge.  It’s healthy to indulge every once in a while.”

You: “We do indulge, when I’m ready to indulge.  This seems like something else.”

Mind: “Well, work was very stressful and ice cream always makes us feel better.”

You: “Ice cream will not make us happier in the long run and will not make work less stressful.  It will taste good and boost our energy temporarily – but it will leave us feeling lower than before.”

Mind: “You’re right, now I remember the long-term effects of eating ice cream.”

You: “Let’s go do yoga to de-stress and get your mind off of ice cream.”

Mind: “Sounds great!”

 

You do not have to succumb to your own thoughts.  They are subconscious manifestations that do not have any power over you.  So the next time an unhealthy thought pops into your head, recognize it and beat it with logic.  

 

Mindfulness is the key to manifesting your dreams!

Basics of Ayurveda

Ayurveda is a way of living a more balanced, holistic lifestyle.  Ayurveda is a school of medicine that has been practiced in India for thousands of years.  

One of the basic concepts of Ayurveda is the use of the three doshas.  These three doshas are Vata, Pitta, and Kapha.  Vata includes the elements of air and ether, and has characteristics of dry, light, cold, rough, subtle, mobile, and clear.  Pitta has the elements of fire and water, and its characteristics include oily, sharp, hot, light, mobile, and liquid.  Finally, Kapha includes the elements earth and water and is characteristically heavy, slow, slimy, dense, soft, static, and sticky.

Each person is born with a certain doshic constitution, and shifts from their basic constitution result in imbalances in the mind and body.  For instance, if someone is born primarily Pitta and secondary Vata, but then they develop obesity later in life, then they have a Kapha imbalance that must be healed.  Since Kapha is a slow and heavy dosha, it would need to be balanced with Vata: the light and dynamic dosha.  A Kapha imbalance could be healed by eating lighter foods, like fruits and vegetables, and practicing dynamic exercises, like running.  To discover your own doshic constitution, you can take this quiz offered by the Ayurvedic Institute.  

Once you know your constitution, you can modify your lifestyle to help live a more balanced life!  For instance, I am predominantly Pitta, which means I already have a lot of fire within me.  In order to stay balanced, I should avoid spicy foods (salsa) and eating cooling foods (cucumber, coconut).  Also, rather than practicing hot yoga or running in the middle of the day, I should practice restorative yoga and exercise by swimming.  Ayurveda helps balance your mind and body using nutrition and lifestyle choices.

Beyond your basic constitution, the environment naturally changes, and we must take that into consideration when trying to find balance.  Winter tends to be dry and cold (Vata), while summer tends to be hot and humid (Pitta).  We can use knowledge of the doshas to find balance based on the seasons!  In winter, we should avoid Vata lifestyle choices and intake warming food and drink like soup and tea. In summer, we try to reduce Pitta by drinking cooling drinks and eating cooling foods like coconut water and fresh salad.

In Ayurveda, any physical or mental problems can be related back to an imbalance in one of the doshas.  By keeping your doshas balanced, you can keep your body and mind balanced and live a long, happy life!

 

References:

www.ayurveda.com

www.wikipedia.org/wiki/Ayurveda

Aromatherapy Guide

Aromatherapy is a branch of alternative medicine using essential oils.  For more about essential oils, read this.  Aromatherapy is used for a multitude of reasons!  Most commonly, it is used to relieve stress and increase relaxation.  However, aromatherapy can also be used to increase energy and mood!  It all depends on which oil you use.

There are also several ways to use essential oils in aromatherapy.  Below is a quick guide for each:

Direct Inhalation

This is the fastest and easiest technique!  Simply hold the essential oil bottle under your nose and breathe deeply until you feel the effects

Diffusion

For diffusion, you will need a diffuser! (duh…)  There are many places to buy an aromatherapy diffuser, including youngliving.com.  Simply place a couple of drops of the essential oil into your diffuser and allow the aroma to fill the room.

Hot Mist

You will need hot water, a large bowl, and a towel for this technique.  Simply pour hot water into the bowl along with a few drops of essential oil.  Then, place your head over the bowl and drape the towel over the bowl and your head.  Breathe deeply and the vapors reach your face.

Topical

To apply directly to your body, simply place 2-3 drops into the palm of your hand, rub your palms together in a circular motion, then apply to the desired area.  Essential oils are very powerful, so if your skin reacts to the oil, simply apply pure vegetable oil to the area until the irritation subsides.

Massage

You can make your own massage oils!  Simply mix your essential oil into a base carrier oil.  You can give someone else a massage, or give yourself a self-massage.  A few areas that are great to focus on include: crown of the head, temples, behind the ears, neck, upper back, abdomen, and feet.

 

Interested in trying out some essential oils?  We are now selling them!  Check out our products at youngliving.com and send your order to info@brickhousecardioclub.net.