#JourneytoHealth

[suramed-health-center]

Embark on a journey to well-being for your child at SuraMed Health Center – where their pathway to health begins. 🌿✨ 🌐 suramedhealthcenter.com

[risetomastery]

Busting Nutrition Myths: The Truth About Burning Fat

Busting Nutrition Myths: The Truth About Burning Fat

When it comes to fitness and nutrition, there are countless myths and misconceptions that can cloud our understanding of what truly works. In this article, we will debunk some of the most common nutrition myths and shed light on the truth about burning fat and building muscle. So let's separate fact from fiction and get to the bottom of these misconceptions!

Debunking Nutrition Myths

A myth, busted: Fat-to-muscle transformation One of the most persistent myths surrounding fitness is the idea that you can transform fat into muscle. The truth is, fat and muscle are two separate types of tissue with completely different properties. Fat cells store energy, while muscle cells are responsible for movement and strength. So while you can lose fat and build muscle simultaneously, you can't directly convert one into the other.

How to Lose Fat and Gain Muscle

Good fat-burning exercises When it comes to losing fat, incorporating effective exercises into your routine is crucial. High-intensity interval training (HIIT) workouts are particularly effective for burning calories and fat. Try exercises like mountain climbers, boat pose (Navasana), high knees, burpees, and bicycle crunches to get your heart rate up and torch those calories. Exercises that build muscle Strength training is essential for building muscle mass. Incorporate exercises like push-ups, squats, lunges, pull-ups, and bent-leg triceps dips into your workout routine to target different muscle groups. Remember, muscle weighs more than fat, so don't be discouraged if the scale doesn't budge right away. Focus on improving your strength and physique instead. Foods that reduce fat and build muscle While exercise plays a significant role in fat loss and muscle building, nutrition is equally important. Incorporating nutrient-dense foods into your diet can support these goals. Focus on consuming lean proteins like chicken, fish, and tofu, along with plenty of fruits, vegetables, whole grains, and healthy fats like avocados and nuts. Avoid processed foods and excessive sugar, as they can hinder your progress.

Can You Gain Muscle and Lose Fat at the Same Time?

The First Law of Thermodynamics According to the first law of thermodynamics, energy cannot be created or destroyed; it can only be converted from one form to another. This principle applies to the body as well. To lose fat, you need to create an energy deficit by consuming fewer calories than you burn. To build muscle, you need to provide your body with enough energy and nutrients to support muscle growth. So while it is possible to work on both goals simultaneously, it requires careful attention to nutrition and exercise. Outside the textbook While the first law of thermodynamics provides a foundation for understanding the relationship between energy intake and expenditure, real-world results can sometimes defy these principles. Research has shown that certain factors like genetics, hormone levels, and individual body composition can influence how our bodies respond to diet and exercise. So while the science provides a starting point, it's essential to listen to your body and adapt your approach accordingly.

The Top 5 Biggest Nutrition Myths

1. I need to eat less to see the results I want. Contrary to popular belief, drastically cutting calories can actually hinder your progress. The body needs a certain amount of energy to function properly, including fuel for workouts. Instead of focusing on eating less, prioritize eating nutrient-dense foods that support your goals. 2. Low carbs is the way to go. While low-carb diets can lead to initial weight loss due to water loss, they may not be sustainable or suitable for everyone. Carbohydrates provide energy for exercise and play a vital role in recovery. Focus on choosing complex carbohydrates like whole grains, fruits, and vegetables, while limiting processed and refined carbs. 3. I’m only losing weight if the scale tells me I am. The number on the scale is not the only indicator of progress. Muscle weighs more than fat, so as you build muscle and lose fat, your weight may stay the same or even increase. Instead, pay attention to how your clothes fit, your body measurements, and how you feel overall. 4. I can either enjoy a great body or a great life. Not both. Achieving a fit and healthy physique doesn't mean sacrificing your social life or enjoyment of food. It's all about finding a balanced approach that incorporates regular exercise, nutritious meals, and allowing yourself to enjoy occasional indulgences. Flexibility and moderation are key. 5. Nutrition coaching is expensive. While professional nutrition coaching can be beneficial for some, it is not necessary for everyone. There is a wealth of information available online and through reputable sources that can help you make informed decisions about your nutrition. Experimenting with different approaches and finding what works for you can be a more affordable and empowering option. So, what do we recommend? When it comes to nutrition, it's important to stay informed and be open to adapting your approach based on your individual needs and goals. Don't fall victim to common myths and misconceptions. Listen to your body, fuel it with nutrient-dense foods, and find a balance between exercise, rest, and enjoying life. Remember, everyone's journey is unique, and the key is finding what works best for you.

Practice Smart Fitness: 25 Debunked Training And Diet Myths

Myth 1: If You're Heavy, You're Fat Weight alone does not tell the full story of your body composition. Factors like muscle mass, bone density, and water retention can all contribute to a higher weight. Focus on overall health and body composition, rather than simply the number on the scale. Myth 2: You Can't Build Muscle With Veggies While protein is essential for muscle growth, it is not limited to animal sources. Plant-based sources like legumes, tofu, tempeh, and quinoa can also provide ample protein for muscle repair and growth. Myth 3: You Have To Eat Fruit To Be Healthy While fruits offer many health benefits, they are not the only path to good health. Vegetables, whole grains, lean proteins, and healthy fats are also crucial for a well-rounded and nutritious diet. Myth 4: Women Tone, Men Build This myth perpetuates gender stereotypes and ignores the fact that muscle growth is possible for both men and women. Strength training is beneficial for everyone, regardless of gender, as it helps to increase lean muscle mass and improve overall body composition. Myth 5: If You Take A Long Break, Your Muscle Will Turn To Fat Muscle and fat are two distinct types of tissue with different properties. When you stop exercising, your muscle mass may decrease due to inactivity, but it does not magically turn into fat. However, a sedentary lifestyle and poor diet can lead to fat gain. Myth 6: Salt Is Bad For You While excessive salt intake can contribute to health issues like high blood pressure, salt is essential for the body's proper functioning. Moderation is key when it comes to sodium intake, and it's important to choose natural sources of salt, like sea salt, rather than highly processed options. Myth 7: You Can't Be Ripped All Year While maintaining a shredded physique year-round may be challenging, it is not impossible for everyone. However, it's important to find a balance between strict dieting and allowing yourself some flexibility and enjoyment in your eating habits. Myth 8: Carbs Are Bad Carbohydrates are a crucial source of energy for the body, especially during exercise. The key is to choose complex carbohydrates like whole grains, fruits, and vegetables, while limiting refined and processed carbs. Myth 9: Weight Training Turns Women Into Men This myth is based on the misconception that women will become overly muscular by lifting weights. In reality, women have lower levels of testosterone, which limits their ability to build large amounts of muscle mass. Strength training can actually help women achieve a toned and lean physique. Myth 10: You Can Eat What You Want If You Train Hard And Take Fat Burners No amount of exercise or fat burners can compensate for a poor diet. Nutrition plays a significant role in achieving your fitness goals, and it's important to focus on consuming nutrient-dense foods that support your overall health and body composition. Myth 11: If you want to lose fat, avoid fat Dietary fat is not the enemy when it comes to weight loss. Healthy fats, like those found in avocados, nuts, and olive oil, are essential for various bodily functions. Instead of avoiding fat entirely, focus on incorporating healthy fats into your diet in moderation. Myth 12: Lots of calories make you fat While consuming excessive calories can contribute to weight gain, it's important to consider the source of those calories. Nutrient-dense foods, even if they are higher in calories, can support a healthy body composition and provide essential nutrients. Myth 13: Cheat meals are the same as re-feeds Cheat meals involve indulging in high-calorie foods and can often lead to overeating. On the other hand, re-feed days are strategic high-carb, moderate-calorie days that can benefit metabolism and hormone levels. It's essential to understand the difference and approach them mindfully. Myth 14: Natural/organic/gluten-free foods are best for weight loss While natural, organic, and gluten-free foods can offer some health benefits, they are not inherently better for weight loss. Calorie balance and overall dietary quality are more important factors to consider when aiming for fat loss or improved body composition. Myth 15: Carbonated drinks suck calcium out of your bones While excessive consumption of sugary carbonated drinks can lead to health issues, there is no direct link between carbonation and calcium depletion in bones. However, it's essential to consume sugary drinks in moderation and prioritize water as the main source of hydration. Myth 16: If you're a woman, don't work your upper body more than once per week. You'll look like a man This myth perpetuates gender stereotypes and disregards the fact that women can benefit from upper body strength training just like men. A well-rounded strength training program should include exercises that target all major muscle groups, including the upper body. Myth 17: If you want to lose weight, do cardio until you drop the weight you want. Start lifting only after you've lost the weight Combining cardiovascular exercise with strength training is a more effective approach for weight loss and overall fitness. Cardiovascular exercise burns calories during the activity, while strength training helps to increase lean muscle mass, which boosts metabolism and promotes fat loss even at rest. Myth 18: You Need to Work Out Every Day to See Results It's not necessary to exercise every single day to see results. Overtraining without adequate rest can lead to burnout, injuries, and reduced progress. Rest days are crucial for recovery and muscle growth. A well-structured workout plan includes rest days to allow your body to recover and adapt. Myth 19: You Can Spot-Reduce Fat Targeted fat loss, also known as spot reduction, is a persistent myth. You can't selectively lose fat from a specific area of your body by focusing on exercises for that area. Fat loss is a systemic process, and it occurs gradually throughout your body as you create a calorie deficit through diet and exercise. Myth 20: You Must Always Follow a Specific Diet Plan for Results One-size-fits-all diet plans don't work for everyone. What's more important is creating a sustainable, balanced, and personalized diet that suits your preferences and lifestyle. It's about making healthier choices consistently rather than adhering to a rigid plan. Myth 21: You Should Avoid All Sugar While it's wise to limit added sugars in your diet, not all sugar is bad. Natural sugars found in fruits and some dairy products come with fiber, vitamins, and minerals that make them healthier options. Moderation is key when it comes to sugar intake. Myth 22: Supplements Are a Shortcut to Fitness Success Supplements can be useful to fill nutritional gaps, but they are not magic pills for fitness success. Whole foods should be the foundation of your diet, and supplements should complement your diet when necessary. They can't replace a balanced diet and consistent exercise. Myth 23: The Scale Is the Only Measure of Progress Relying solely on the number on the scale can be misleading. Factors like muscle gain, water retention, and hormonal fluctuations can affect your weight. Other indicators of progress, such as how your clothes fit, body measurements, and how you feel, are also important. Myth 24: You Can Out-Exercise a Bad Diet No amount of exercise can compensate for a consistently poor diet. While exercise burns calories and offers numerous health benefits, nutrition plays a more significant role in weight management and overall health. A balanced diet should complement your exercise routine. Myth 25: You Must Eat Every 2-3 Hours to Boost Metabolism The idea of eating frequent small meals to boost metabolism is a common misconception. Meal frequency does not significantly impact metabolism for most people. What's more important is overall calorie intake and macronutrient balance over the course of the day. Some people may prefer smaller, frequent meals, while others do well with fewer, larger meals; it's a matter of personal preference.

Embrace Your Cycle, Elevate Your Workouts! 🚴‍♀️🌙 Syncing your fitness routine with your menstrual phases can lead to amazing results. 💪💫 #CycleSyncing #OptimizedWorkouts"

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[daviddrimmel]

#Repost @healevations ・・・ The #journey of #reclamation can only be chosen. Your #health and #Vitality is born of who you truly are. #journeytohealth #wellness and though inwards is ever present, unraveling or conditioning is a process that can even take lifetimes. #traumahealing #somatichealing https://www.instagram.com/p/CklOpadghOj/?igshid=NGJjMDIxMWI=

[theembcnetwork]

Finding Wellness a Journey to Health and Happiness with Nutrition Coach and Pharmacist Amy Wilson from THE EMBC NETWORK on Vimeo.

Welcome to 'Finding Wellness: Amy Wilson's Journey to Health and Happiness'! Amy, a Board Certified Geriatric Pharmacist, certified fitness professional, and certified nutrition coach, is your guide on this transformative journey toward optimal health and happiness. With a passion for nutrition and fitness, Amy's mission is to help individuals prevent or reverse diseases through a balanced lifestyle. Proficient in the highly effective FASTer Way to Fat Loss platform, Amy has extensively studied the impact of nutrition and exercise, offering a wealth of knowledge and expertise. Through years of experience, she has successfully guided numerous clients in achieving wellness goals by overcoming obstacles and tackling personal barriers. Amy believes in the power of a proper diet and exercise routine to improve overall well-being, and her ultimate goal is to empower you with the tools and knowledge to take charge of your health. Whether you're a new mom seeking postpartum restoration, navigating menopause, or tired of the dieting cycle, Amy's flexible framework delivers exceptional results. Join her on this unique and life-changing experience, gaining access to personalized guidance and your personal weight loss nutritionist. Together, you'll create a sustainable path toward health transformation. Ready for a completely unique journey? Join Amy now and unlock your full health potential. Visit her website at amykwilson.com for more information. Amy K Wilson - Listen on YouTube, Spotify - Linktree #Wellness #HealthandHappiness #FindingWellness #AmyWilson #JourneytoHealth #SelfCare #MentalHealth #PhysicalHealth #SelfLove #Mindfulness #Happiness #Wellbeing #HealthyLifestyle #PositiveVibes #Inspiration #Motivation #SelfImprovement #FitnessGoals #WellnessJourney #HolisticHealth

[thealiciacouri]

Are you advocating for your own health? 

Or do you just go with whatever you’re told to do?

Educating yourself is paramount when facing a difficult diagnosis. Get the support of others who have gone through it and come out the other side, seek truth in the treatments being recommended, and make decisions that YOU can live with because the decisions you make will affect you for the rest of your life. 

#patientadvocacy #selfadvocacy #MyHealthJourney #JourneytoHealth #Heartsistas #breastcancersurvivor #healthylifestyle #strokesurvivor #heartsurvival #womenshealth #diabetesawareness #women #heartattack #blackbeautiful #blackwomen #blackhealth #womenofcolor #support #community #girlfriends #HealthEquity #EqualTreatmentForAll #BlackIsBeautiful #healthcareforall #womenheart #nonprofit #hearthealth #advocacy #AudaciousConceptsInc #AliciaCouri #AudaciousConfidence

[healthtarget]

Double tap if you like this weight loss transformation . . . . . . . . . . . . . . . . . . . . . . #losinginches #losingpounds #weightlossmotivation #optaviaresults #fattofit #fattofitjourney #fattoskinny #fatgirlfedup #fatgirl #fattofitmom #fitmom #progressnotperfection #journeytohealth #journeytofit #journeytowellness #weightlossusa #helthtarget #usa (at New York City, N.Y.) https://www.instagram.com/p/Cd9BGtrMy5_/?igshid=NGJjMDIxMWI=

[davidwfloydart]

“There are no wrong turnings. Only paths we had not known we were meant to walk.” #pathfinder #pathways #pathlesstraveled #journeyoflife #journeytohealth #spiritualjourney (at San Francisco, California) https://www.instagram.com/p/CHdSsdyrAlX_Eu01s4GjWrgbW8hG8U4pNqueV00/?igshid=151rfyi2omxcb

[rfarrokh]

Never give up❣️💪🏼 keep growing 😘💖 #nevergiveup #journeytohealth #overcomer #overcomingobstacles #challenger #conqueror #brighterdaysahead #stayconnected https://www.instagram.com/p/CN3VZLZpJ8T/?igshid=pjk6loz96mor

[the1phoenixx]

Stands on soap box:

*ahhhheeemmm*

Attention!!! This right here is something we all need to realize!! As I have mentioned to many of you and will continue to do so. When we are uncomfortable or not happy in a situation, it means we have grown past this wand need to move forward. Just like clothes or shoes we get new clothes or shoes when we out grow them why are situations any different. It is going to be fucking hard!!! You are NOT going to like it because you are going to be made to change you are going to be made to make decisions that you have put off. Here is the thing once you get to that spot where are comfortable and you have changed you will look back at the way things were and how you were, reacted, acted. You will then realize how much has changed for the better!! Your present circumstances DO not define who you are. If you are uncomfortable it means it is time to transform and to grow!!! ❤️❤️ if you need someone I am always here!!

“You are stronger today than you were yesterday, and you will be stronger tomorrow”

-Me❤️

[flspreel]

April 2019 (167lbs) September 2020 (114lbs) started dec 2019 on my weight loss journey with Herbalife Nutrition! & I’ve been able to maintain 53lbs off! A complete lifestyle change mentally and physically! I’m so proud of my self I would of never known 33 look this damn good! Looking to make you’re change? Don’t hesitate ask me today! #nikkisiixx #nikkisiixxfit #pink #stayfit #transformation #weightloss #journey #happiness #lovethyself #coach #loveit #proud #motivate #inspire #begreat #journeytohealth #happy #yougotthis https://www.instagram.com/p/CFdY5v6Dq1t/?igshid=ey7ti4av6ope

[tizzie-lizzie]

Infuse your life with action. Don’t wait for things to happen. Make it happen. Take the next steps and remain confident. . . . #businessmakeup businessmakeup #spooktober #nevergiveup #tuesdayvibes #tuesdaymotivation #inspired #journey #journeytohealth #myweightlossjourney #selfcare #selflove #inspirationalquotes #failure #failureispartofsuccess #pickup #starttheadventure #red #fire #feelinggood #vibe #goodvibes #goodmorning #wah #businesslife #lead #leadwithlove #inspireme #inspireyou #confidenceiskey #pma https://www.instagram.com/p/CHtT7BnL474/?igshid=1s7u32qg3cvz0

[theembcnetwork]

Unleashing the Power Within: The Journey Towards Health, Wellness, and Longevity With Coach and Author Tracy Herbert from THE EMBC NETWORK on Vimeo.

Tracy Herbert is a Leading Authority on Health and Wellness, Transformational Health and Longevity Coach, Professional Speaker, Bestselling Author, Podcast Host, and Diabetes Advocate. Her expertise and passion for empowering individuals to live their best lives have made her a sought-after speaker and frequent guest on TV shows. In her book "Longevity Codes," Tracy shares invaluable insights on living longer, staying healthy, and remaining independent. She takes readers on a transformative journey, providing actionable steps to enhance overall well-being and unlock the secrets to a fulfilled life. As the author of "Ride for Hope," Tracy inspires readers with her incredible tale of a remarkable solo 3,527-mile bicycle ride that ignited inspiration across the nation. Her determination and resilience are a testament to the power of the human spirit. Tracy's profound book "Diabetes Tragedy to Triumph" chronicles her personal journey of overcoming the odds and defying limitations. With lessons learned from 40 years of battling diabetes, Tracy imparts invaluable wisdom on resilience, courage, and triumph in the face of adversity. As a grandmother of six, Tracy firmly believes in living life to the fullest, regardless of age or diagnosis. Drawing on her background in psychology, she helps individuals from all walks of life realize the significance of taking control of their health. Tracy's credentials as a Certified Weight Loss Specialist, Certified Personal Trainer, and Wellness Coach, as well as an ACE Senior Fitness Specialist and lead trainer at Longevity Codes, demonstrate her commitment to empowering others. Tracy offers unique and personalized coaching programs tailored to individual needs, ensuring clients reach their health and wellness goals. Anyone seeking guidance and support in their journey towards optimal well-being can benefit from her expertise and personalized approach. To learn more about Tracy, access valuable resources, or schedule a complimentary strategy call, visit her website at TracyHerbert.com. Prepare to embark on an empowering and transformative journey towards a healthier, more vibrant life.#healthjourney #wellness #longevity #unleashingpowerwithin #tracyherbert #healthylifestyle #mindbodysoul #inspiration #healthandwellness #fitnessmotivation #selfcare #lifegoals #healthyliving #fitnessjourney #empowerment #motivation #mindfulness #journeytohealth #selflove #wellbeing #positivemindset#DiabetesDemystified #UnderstandingDiabetes #SilentEpidemic #DiabetesAwareness #Type2Diabetes #Type1Diabetes #DiabetesEducation #HealthAndWellness #DiabetesPrevention #BloodSugarControl #InsulinResistance #HealthyLife #HealthyLiving #DiabetesManagement #DiabeticLifestyle #DiabeticCommunity #DiabetesSupport #ChronicIllness #HealthEducation #HealthTips

[dylandavisfit]

"Do something today that your future self will thank you for." Remember that you are the captain of your ship. You decide what time the crew gets up, you decide where the ship goes. Steer it somewhere great. . . . Get 15% off Tydal USE CODE "DBLD" . . . #tydalwearambassador #tydal #trainhard #gains #planetfitness #qntmfitlife #hoodieseason #gymmotivation #motivation #consistency #nashville_tn #tennesseefit #hendersonvilletn #journeytohealth #biceps #protien #legday #legacy #waves #impact #inspiration #nashville (at Planet Fitness) https://www.instagram.com/p/CHgvhb8jjNH/?igshid=c2ecgvuhd0pe

[simplysardinia]

In every walk in with nature, one receives far more than he seeks. ... 🌲☘️🌿 #natura #io #nature #selfhealing #bosco #wilderness #raw #backtoroots #journeytohealth #spiritualawakening #earth #madrenatura #energyiseverything #green #river #trees #respectyourself #love #allisone https://www.instagram.com/p/CBkpyYFJF3L/?igshid=wavth4oofski

[jhz1179]

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Getting it done!! Keeping my health and nutrition on point and crushing the miles! #motivationmonday #TeamUnity #letsgo #journeytohealth #consistent #noexcuses #keepmoving #makeithappen #pushyourself https://www.instagram.com/p/CDcI-paAY4P/?igshid=ltv3qwta7mm2

[nikkisiixx]

You just need to work everyday towards it! It will never just fall on to you’re lap. You gotta want, wish, dream, feel, and focus on it! Anything is possible when you make the decision to make the difference. Are you ready? #nikkisiixx #quote #thesecret #motivate #inspire #journeytowellness #journeytohealth #weightlossjourney #girlboss #entrepreneur #workhard #love #life #exist #lovethyself https://www.instagram.com/p/CDTunKTDBZb/?igshid=1y24tpdb0sg0t