Sarah’s Top 3 Tips to Overcoming Self-Destructive Nutrition Habits

Regardless of life circumstance, most clients who cross my path struggle with nutrition.  The struggles that they share with me range from dessert on the weekends to a complete derail in their everyday habits. 

When I give nutrition advice, I dedicate a significant portion of time focusing on that specific client’s needs.  After establishing what that client wants to achieve, I can give them some quick strategies that help them make immediate changes.  These changes are part of setting the groundwork for the entire nutrition program.  They form the foundation that each client can build upon as I guide them through this process of change and help to establish healthier nutrition habits.

Here are the top 3 tips that I give to clients to make immediate improvements in their eating routine:

 Start with WATER

Most of us know that water is life.  We need it to survive.  We need it on our skin, in our hair, in the air, AND we absolutely need to drink it.  Water helps all our biological and physiological functioning happen efficiently.  It dilutes our blood, helps cells regenerate, conditions our organs, hydrates our skin, and flushes out toxins.  It is necessary, and many of us do not consume enough of it.

My hot tip to clients for consuming more water is to start first thing in the morning.  I have them fill a 16-ounce glass as soon as they wake up and drink the entire thing.  Then, fill it again and sip it throughout the rest of their morning routine.  This is a great way to start off the day hydrated AND consume 16-32 ounces of water before they have even left the house!

 Use a smaller plate

Most people these days go big or go home when it comes to the china that they use.  Big plates are a huge downfall when it comes to healthy nutrition.  Our 12 to 15-inch plates leave a ton of room to consume extra wasted calories that can end up turning into unwanted and unhealthy results.

I instruct many of my clients to use the smaller plates that come with their china sets.  The 8 to 9-inch plates are usually plenty to get a filling, well rounded, and healthy meal.  The idea here is to use the small plate and eat more often, rather than eating all your calories and nutrients at one time.

 Remember the 80/20 Rule

If you are making healthy choices at least 80% of the time, then you are likely to be on the right track to healthy nutrition and success.  5 ½ to 6 days make up approximately 80% of the week.  Do your best to make conscious nutrition choices throughout the week, and then when you go out to dinner with a friend on the weekend, you won’t feel so bad about being a normal social human being!

Yes, there is more fine detail that is necessary to help a client condition themselves to eat a consistently health meal plan.  However, following these three tips are a fantastic start to developing awareness and being mindful of a healthy way of life.

Feel free to contact me at Tonicity Fit Personal Training Studio with any questions!  I would love to help you in your journey to healthy habits!

About Sarah Ostroski:  

Sarah is the owner and head trainer at Tonicity Fit Personal training Studio in West Chester.  She has worked as a personal trainer for over 18 years.  She is an American College of Sports Medicine (ACSM) nationally certified Exercise Physiologist.  Sarah has a Bachelor of Science in Exercise Science from Eastern University and a Master of Science in Integrative Exercise Physiology from Temple University. She is also ACSM Exercise is Medicine Level 2 certified and holds an SCW certification in Nutrition, Hormones and Metabolism.

To learn more about Sarah, Click Here.

Why does Bryan at Tonicity Fit like Compound Exercises?

What are they?

A compound exercise is multi-joint movement that works several muscles or muscle groups at one time.  An example of this would be a squat.

Compound Exercise Benefits:

Doing compound exercise is better for increasing bone mineral density.  Having strong bones is especially important for healthy aging.  Strong bones support us through daily activities and prevent injuries.

Compound exercises also have a greater effect on building lean muscle mass through handling greater loads as well as eliciting a greater release of growth hormone and testosterone.

Increasing lean muscle mass also increases metabolism by more efficiently burning fat.  As muscle works, it burns energy derived from fat stores, in return reducing body fat.   

What does this mean?

Overall, compound exercises are an added benefit to daily living.  This form of exercise is also useful in teaching proper technique to prevent injury.  Furthermore, these movements focus on muscle development that will support many important daily activities.

More examples of compound exercise are lunges, deadlifts, pull-ups/pull downs, pushups, chest press, shoulder press, etc.  If you are interested in learning more about compound exercises, ask us HERE or book a free session at Tonicity Fit in West Chester.  We are always here and ready to enhance your workouts and help you improve your quality of life.

About Bryan Niles:  

Bryan Niles B.S. C.S. C.S. graduated from Penn State University with a B.S. Degree in Exercise and Sport Science in 1995. He attained his Certified Strength and Conditioning Specialist Certification in 1997 from the National Strength and Conditioning Association.  Bryan is an exercise physiologist at Tonicity Fit Personal Training Studio in West Chester, Pennsylvania.

To learn more about Bryan, Click Here.

Sweet Sweat Waist Trimmer Review

Find out what Tina at Tonicity Fit Personal Training Studio in West Chester has to say about the Sweet Sweat Waist Trimmer!

Have you heard of it?  

Well, I hadn't until my trainer suggested I give it a try.  

What is it?  

It is a neoprene belt worn around your waist during exercise.  The concept is that wearing the belt will increase your body core temperature improving circulation and causing an increase of sweat.  In addition, it is said to provide abdominal and lumbar support and aid in losing weight.

My experience... put simply...

I LOVE IT!  This belt is definitely an extra little push in my fitness goals!! 

What I like... 

·       SWEAT!  If you are one of those people that love to get sweaty when you workout you will love this product.  

·        The toning and firming I get from using the belt during my cardio sessions.

·       The fact that I feel less bloated.

·       That snug feeling around my waist that gives me a level of support and comfort. 

·       Super easy to keep clean and easily fits into my gym bag. 

·       The price is right for a little something that gives me a sense of accomplishment.

What I think you should know...

·       For me personally, there is a rubbery smell to it when you first start using it but it isn't bad and does lessen over time.  

·       I don't think this product will make you lose weight.  But, if used as directed it definitely will give you a little extra help!

In summary, the Sweet Sweat Waist Trimmer is worth a try!  

Where can you get your hands on one of these?  Here on Amazon!  It is where I got mine!

About Tina Wilkinson Duffy:  

     Tina is a committed fitness enthusiast who came into this lifestyle later in life. She loves the mindset of healthy aging and strive to encourage others to understand the benefits. Tina’s love in fitness is strength training. She believes that there is something to be said for form and function and how when pairing the two, aging doesn’t have to be a negative thing. 

To learn more about Tina, Click Here.