Tuesday, September 28, 2021

Avoiding Quick Fixes - See What Steph From Tonicity Fit Has To Say

Quick fixes don't yield long term results! This is one of the most important concepts of working out that people often overlook at the start of their fitness journeys. It seems like there’s new diets and new healthy foods to try every single day. The amount of information that is out there tends to be overwhelming for the general population. 

So, what is a way to combat that? Make small, sustainable goals while also keeping your long term goals in mind. Remember that this is a LIFESTYLE change and not being in a constant state of dieting! Changing your habits does not happen overnight and it is okay to go at your own pace. Start little by little. For example, maybe instead of having a glass of wine every night you cut back to just drinking on the weekends only. Instead of ordering out from a restaurant three times a week, cut back to one and prepare your foods ahead of time instead. Cutting your calories drastically can increase your bodies stress response, can slow down your metabolism and make you feel sluggish all the time, and it can lead to an unhealthy relationship with food. 

Changing your body takes time, and adjusting to a new lifestyle takes time too. Quick fixes can lead to rapid weight loss and require strict changes that you will likely rebound from. With proper training and nutrition, the weight/body fat will come off in time, and you will be less likely to regain it all back. Remember, if you give a man a fish then he will eat for a day but if you TEACH him how to fish, he will eat for a lifetime.

About Steph:  

Steph graduated from West Chester University in 2018 with as a Bachelor of Science in Nutrition and Exercise Physiology. She is a National Academy of Sports Medicine Certified Personal Trainer, and is well skilled in group training and weight loss challenge program design. Steph found her passion for health and fitness when in high school, and has been working in the industry ever since.  At the age of 16, she made a complete lifestyle change, and began her own regimented fitness and wellness program. Outside of work, Steph enjoys staying active!  She lifts weights, spends a lot of time outdoors, and focuses additional time on educating herself further on the philosophy of lifelong strength training. 

To learn more about Steph, Click Here.

Monday, September 13, 2021

Overnight Oats For an Easy Quick Breakfast!

One of the easiest breakfasts you can meal prep is overnight oats. Many people make hot oatmeal in the mornings, but did you know you can soak them in the fridge overnight too? This recipe is a great option because you can add whatever you want! Make breakfast your own each day with healthy options to kickstart your morning. 

  • - ½ cup rolled old fashioned oats
  • - ½ cup milk of choice
  • - ¼ cup non-fat Greek yogurt
  • - 1 tablespoon chia seeds
  • - 1 tablespoon sweetener of choice - honey or maple syrup
  • - 1/4 teaspoon vanilla extract

In a bowl, add together oats, milk, greek yogurt (optional), chia seeds, sweetener, and vanilla extract. For extra flavor add any other ingredients you like! My personal favorite is peanut butter. You can also add: chocolate chips, fruit, nuts, cinnamon, etc. Once everything is added, cover your oats and let them sit overnight in the fridge. Once you wake up in the morning, breakfast will be ready!