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Personal Trainer; Nutrition Plan

Whole grains, leafy greens, and berries are loaded with filling fiber, which has been proven to reduce your calorie intake. The mono- and polyunsaturated fats in peanut butter, avocados, olive oil, and salmon prevent abdominal fat from accumulating in the first place, research shows. Also dark chocolate, "Indulging in a little bit every day keeps cravings under control, which helps you stick to a healthy diet". Get the ab-flattening benefits of these foods starting today.
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Personal Trainer; Nutrition Plan

​ Nuts, eggs, salmon, low-fat dairy, peanut butter, avocado, spinach, berries, whole grains, and dark chocolate. Each of these foods works in a different way to zap fat and make you sleeker. The high protein content of nuts and eggs helps curb hunger and boost your calorie burn, meaning you'll eat less (and lose weight). "The calcium in dairy products trims your waist by increasing the activity of enzymes that break down fat cells. It also reduces levels of cortisol, a stress hormone that causes your body to hang on to belly flab
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A cup of yogurt a day can help you recover faster after a workout.

​With the right ratio of protein to carbohydrates, yogurt, particularly high-protein Greek yogurt, makes an excellent post-sweat-session snack. "The perfect time to grab a container is within 60 minutes of exercise. With the right ratio of protein to carbohydrates, yogurt, particularly high-protein Greek yogurt, makes an excellent post-sweat-session snack. "The perfect time to grab a container is within 60 minutes of exercise. The protein provides the amino acids your muscles need to repair themselves, Gans explains, and the carbohydrates replace your muscles' energy stores, which are depleted...
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Yogurt is loaded with vitamins.

​ One serving is a significant source of potassium, phosphorous, riboflavin, iodine, zinc, and vitamin B5 (pantothenic acid). Yogurt also contains B12, which maintains red blood cells and helps keep your nervous system functioning properly. "Vitamin B12 is found mostly in animal products, such as chicken and fish, so strict vegetarians can easily fall short. Eating more yogurt can help close the nutrient gap: An eight-ounce serving contains 1.4 micrograms of the vitamin, about 60 percent of what adult women need daily.
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Yogurt can give you flat abs

​Fat around your waist produces the hormone cortisol, which tells your body to accumulate even more belly flab, When you eat yogurt, the calcium signals your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat.
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Carrot benefits

Vegetables are essential for a healthy, well-balanced diet, and carrots are among the best vegetable choices. Carrots are a naturally low-calorie food, yet one that is rich in vitamins, minerals, fiber and many healthy, natural phytochemicals. They are among the richest sources of carotenoids, potent antioxidants that include beta-carotene. These compounds give carrots their bright orange color and can help keep you healthy and lower your risk of disease
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Green tea benefits

​ While it contains caffeine, green tea still has a number of health benefits that potentially outweigh its caffeine content. Rich in antioxidants such as polyphenols, green tea can help your body fight damage from free radicals, which can cause cell death. Green tea has been associated with helping reduce the chances of heart disease, as it helps bring down cholesterol and triglyceride levels. Green tea and green tea extract, both rich in catechins, have also been shown to increase your metabolism and increase fat burning.
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benefits of lemon water

​Reduce calorie intake: Lemon water is a good substitute to juices or drinks that may be high in sugar. Especially for those who are diabetic or who intend to lose weight, this is a good drink to rehydrate and energize body without adding dangerous levels of sugar. Drinking plenty of water is advised for quenching thirst and overall good health but people may not drink it because they do not like the taste of plain water. In such cases one may drink lemon water, which is much more flavourful and enjoyable, and get the benefits of both lemons and water.Healthy liver: Drinking lemon water may al...
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benefits of lemon water

​Anti-carcinogenic properties: Drinking lemon water may also be beneficial in preventing cancer. Research studies suggest that lemon, with its anti-tumour properties, may help in reducing cancer risk.Lowers stress and blood pressure: Another great benefit of lemon water is its ability to lower blood pressure, while providing relief from stress, depression and anxiety. Drinking lemon water will also convey a sense of relaxation.
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benefits of lemon water

​Weight loss: Drinking lukewarm lemon water with honey every morning can help people lose extra weight more easily.Rheumatism: Drinking lemon water before meals and at bedtime may also provide relief from rheumatism.Scurvy: Consumption of lemon water helps in curing scurvy or a general deficiency of vitamin C.Canker sores: Rinsing your mouth with lukewarm lemon water can help in providing relief from painful cancer sores or mouth ulcers.Gum disorder: Drinking lemon water may also relieve the pain associated with swollen gums. Add a pinch of salt to the lemon water for best results and make sur...
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benefits of lemon water

Aids in digestion: The lemon juice present in lemon water promotes the production of hydrochloric acid and bile secretion, which is required for digestion. It also reduces the risk of acidity and gout. People who commonly suffer from digestive issues like abdominal cramps, bloating, burning sensations and excess gas should use lemon water regularly. It can also prevent diarrhoea and similar issues. Women can use lemon juice extracted from 3 to 4 lemons in order to get rid of menstrual pain. To reap the most health benefits of lemon juice, you should consume it after mixing it with warm water.C...
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benefits of lemon water

Sore throat: Drinking warm lemon water may provide relief from a sore throat or pharyngitis. Kidney stones: One of the major health benefits of lemon water includes its ability to treat and prevent kidney stones. Normally, kidney stones pass out of the body without much discomfort, but sometimes they can block the urine flow and cause intense pain. Drinking lemon water helps in re-hydrating the body and keeping the urine diluted. This in turn reduces any risk of kidney stone formation. However, in case of severe pain and discomfort from a possible kidney stone, you should speak with a doctor o...
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Personal trainer; Hunger vs Calories

​Personal trainers under 100 calories trick: When the munchies strike while you're on the go, there are few things more convenient than nuts. You can eat 14 almonds without hitting the 100-calorie mark. Plus, they're rich in fiber and protein, which help keep hunger at bay. They're a great snack when you're stuck in traffic.
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Personal trainers; Hunger vs Calories

Personal trainers under 100 calories trick: Choosing whole-grain crackers is the key to this classic snack. The fiber will keep you feeling full between meals, and the cheese provides protein and calcium. To stay under 100 calories, cut up one slice of low-fat cheese and split it over three crackers.
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Personal trainers; Hunger vs Calories

​ Personal trainers under 100 calories tricks: Cottage cheese is a protein powerhouse, with 1/2 cup delivering 14 g. Like fiber, protein can help you stay full longer. Enjoy low-fat cottage cheese plain or with a side of fruit. A small wedge of cantaloupe brings the total calories to 100.
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Here for fitness

​ Eating high-fat foods is not helpful, but excess calories of any kind can increase your waistline and contribute to belly fat. Still, there is no single cause of belly fat. Genetics, diet, age, and lifestyle can all play a role. Changing dietary habits can help you fight the battle of the bulge and fight belly fat: Read labels, reduce saturated fats, increase the amount of fruits and veggies you eat, and control and reduce your portions.
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Here for fitness

​ Excess accumulation of belly fat is more dangerous than excess fat around your hips and thighs. Belly fat is associated with serious health problems, such as heart disease, stroke, and type 2 diabetes. Your genes can contribute to your being overweight and help determine where you carry this extra fat, but poor lifestyle choices are likely to worsen the issue.
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​Find some trees and rocks and a good incline and you'll have yourself a great hiking workout. Hiking can help to strengthen your glutes and calves and can give you an intense cardio workout. Hiking as a workout for runners is good for mental training. Sometimes we can get very wrapped up in pace, always pushing for a faster time. Heading to a trail to walk instead of run can be an amazing escape from worrying about speed. Remember that with any type of cross training, you'll see the most benefit if you're able to consistency and regularly practice these exercises. Just as one speed ...
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here for fitness

​You don't need to be a barefoot runner or use minimalist shoes to appreciate what a barefoot workout can do for you. Exercise classes like yoga, Pilates or barre can help to improve a runner's ankle and foot strength. You can also improve flexibility and both of these benefits will help with injuries. Plus, because these workouts focus on balance, you can identify muscles groups that are stronger on one side and weaker on the other
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Here for fitness

​ remember that anything that the body can't use to build itself up and make energy, it must filter out. This causes physical stress. Chemicals in the form of artificial flavors, colors and preservatives, as well as added hormones and even medications, all have to be filtered out of the body. 
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