• Gloria Kamil

6 Ways To Start Your Nutrition & Fitness Transformation

1. Make water your primary drink of choice



Did you know that all of your bodily functions start in water? 


Water is a necessary nutrient and is needed by the body to function at its optimal level.


Take the brain for example: 


By weight, it is 75 - 85% water. The brain controls every process within the body; therefore, it consumes a lot of water. A person's energy level and thinking can be impacted by lack of water. 


Drinking water speeds up your metabolism by keeping everything moving. It washes pollutants and chemicals out of your system. 


A good rule of thumb is to drink at least 50% of your body weight in water.

2. Reduce your intake of refined sugars and eliminate artificial sweeteners.




Refined sugar is one of the most powerful "food-drugs" there is today.


Refined sugar drains your liver, imbalances your adrenal glands, over-taxes your nerves, depletes B vitamins, causes allergies and abnormal hormonal fluctuations in women and men.


Excess and high intake of sugar increases adrenal activity 10 - 12 times and causes your blood to become sticky. As your blood sugar rises, all sorts of things go haywire within your body creating a breeding ground for free radicals which are unstable oxygen molecules that damage your blood vessels.


3. Choose the foods you eat purposefully.



All the foods that are available today are not created equally.


The purpose of food is to nourish the body by supplying it with the necessary nutrients that promote optimal health and longevity.


Health promoting food comes from either plants or animals. Convenience foods are mainly processed foods loaded with chemicals, preservatives, artificial flavoring, and coloring.  They have little or no nutritional value that will support  your body in the long run.


When choosing a food, ask yourself these 3 questions:



  1. Will this food choice be an asset or liability to my health?

  2. Has this food caused me to over-indulge and detoured me in the past from eating healthier?

  3.  Am I really hungry, or am I eating to combat sadness, anxiety, loneliness, anger, frustration, fear of being healthy, lack of love, defeatedness; is it a self-reward? etc. Take a spiritual inventory of what your body needs rather than what it wants and make a wise decision to eat purposefully..


4. Start making exercise a priority rather than an option.


Exercise is the ultimate weapon you have in maintaining your personal physical fitness, weight, and overall wellness; your spirit, mind and body. It is a well-known fact that regular exercise can benefit every aspect of your life.

It's combative against developing lifestyle diseases such as hypertension and type 2 diabetes. Exercise can prevent and help manage a host of diseases and conditions like cancer, depression, arthritis, and more.

If you are lacking energy, start a regular exercise program and see how your energy level increases!


5. Start making exercise a priority rather than an option.


Aerobic exercise is a heart-healthy activity that requires the continuous movement of the arms and legs for a duration as low as 30 minutes and as high as 60 minutes.

There are many types of aerobic exercises you can begin at your current fitness level; brisk walking, not casual walking, jogging, running, cycling, aerobic movement classes and aerobic fitness machines. In addition to your regular areobic exercise you can do what I call supplemental exercising; taking the stairs rather than the elevator, choose parking spaces farthest away from entrances of stores and restaurants and walk during your work breaks.

The body is meant to move....stay moving and you will reap the benefits.


The most important thing is to be consistent and enjoy the results. Before starting any exercise program consult your doctor.


6. Start making exercise a priority rather than an option.


Incorporating weight training into your exercise regimen is crucial if you want a strong, lean and fit body. It's the glue that keeps it all together.


No exercise program is complete if weight resistance exercises are not included.

Many women believe that weight training will make them bulky. If you have experienced bulkiness, your cardiovascular exercise regimen may not be up to par. If this is the case, re-examine your cardiovascular exercise, its intensity, frequency, duration and the amount of calories you are consuming.

The more muscle you have the more efficiently the body will burn body fat. Muscle is active and fat is inactive.


#gettinghealthy #healthtips #nutrition #fitness

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© 2019 Gloria Kamil Total Fitness

Serving clients in personal training, small group classes and weight release programs within the East Bay Area.