Monday, August 26, 2019

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.



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