The Fit Devil

10/29/2024

Lou on watch! ❤️

02/12/2024

01/30/2024

Now that the holidays have past, No more 0 days.

No more ZERO days. A zero day is a day in which you have done absolutely nothing towards your goals or dreams.
Either you're right or wrong or you're doing something or you're not.
The idea of a non-zero -day is to do something every single day.
To build a string of 1's instead of 0's.
Do 1 push up, Read one chapter. One. Because one is better than zero.
Find a way to have consistent non -zero days, and you will find your motivation increases as you go.

Nourishing thoughts,
Thefitdevilco.com

01/22/2024

Please check out my new website : THEFITDEVILCO.COM

11/20/2023

Want to keep your joints in good shape throughout your life? The answer is movement. The best exercises for strengthening joints are those that help improve muscle strength, flexibility, and range of motion. Regular physical activity strengthens the muscles around your joints, improving stability and reducing wear and tear. Exercise also increases flexibility, reduces joint pain, and helps prevent weight gain that can overload your joints.

10/30/2023

Hi Friends - We're coming into Holiday Season soon... the year's last couple of months where our weeks are filled with gatherings, parties, and fun holiday dinners. Please keep your health in mind! Here are the 15 best foods to eat before drinking alcohol:

1. Eggs. Eggs pack 6 grams of protein per egg, which can help slow the emptying of your stomach and delay alcohol absorption.

2. Oats. Oats double as a great source of fiber and protein, both of which support feelings of fullness and ease the effects of alcohol.

3. Bananas. Bananas are an excellent, portable snack to have on hand before drinking to help slow alcohol absorption into your bloodstream.

4. Salmon. Salmon is a great source of omega-3 fatty acids, which helps reduce harmful effects of alcohol, such as inflammation in the brain.

5. Greek yogurt. With a good balance of protein, fat, and carbs, unsweetened Greek yogurt is one of the best foods you can eat before drinking.

6. Chia Pudding. Chia seeds are high in fiber, which helps delay the emptying of your stomach and slows the absorption of alcohol into your bloodstream.

7. Berries. Strawberries, blackberries, and blueberries are rich in nutrients and water, helping you stay hydrated and prevent dehydration.

8. Asparagus. In addition to supplying an assortment of important vitamins and minerals, asparagus also promotes liver health.

9. Grapefruit. Grapefruit contains naringenin and naringin - two antioxidant compounds that prevent liver damage and optimize liver health.

10. Melon. Melons are very rich in water and can help keep you hydrated while drinking.

11. Avocado. Avocado is rich in monounsaturated fats, and takes longer to digest than protein or carbs, to help slow the absorption of alcohol into the bloodstream.

12. Quinoa. Quinoa is high in magnesium and potassium, two minerals that help minimize electrolyte imbalances caused by drinking alcohol.

13. Beets. Beets have an impressive antioxidant content, and beetroot juice has a protective effect on liver cells and decreased cell damage.

14. Sweet potatoes. Sweet potatoes are high in complex carbs and potassium, which helps balance electrolyte levels when drinking alcohol.

15. Trail mix. Nuts and seeds are high in fiber and protein, which helps slow the emptying of your stomach to lessen the effects of alcohol.

10/24/2023

Have a not-so-great day? Forgive yourself and start over. Don’t throw in the towel and focus your energy on negative thoughts that often begin with “I’ll never…” or “This is too hard…” You are WORTH IT and deserve the fun, vibrant life ahead of you. Forgive the imperfection and make a better decision next time.

10/24/2023

With Thanksgiving coming up next month, we'd like you to start thinking about maintaining your healthy eating habits. Here are the FIVE WORST eating habits during Thanksgiving to AVOID... and why.

1. Skipping breakfast: Skipping your first meal on Thanksgiving Day can lead you to eat more calories during the entire day. A breakfast with filling whole grains and protein can help curb hunger and cravings all day long. It can also help keep you motivated to stick with your game plan for how you're going to approach your holiday meal. Skipping meals causes blood sugar levels to slump and helps trigger cravings and overeating.

2. Drinking too much: Not only is alcohol calorie-rich (seven calories per gram), but it also stimulates your appetite and reduces inhibitions. A half-cup of servings of spiked eggnog has more than 250 calories and five teaspoons of sugar, and four ounces of wine is 100 calories. After a few drinks at your festive dinner, you won't be able to stop at one slice of pumpkin or pecan pie. Instead, avoid alcohol and choose festive low-cal mocktails instead.

3. Not having a holiday meal game plan: Many traditional Thanksgiving dishes, like turkey, cranberry sauce, sweet potatoes, and other veggie side dishes are healthy choices and you can have a balanced meal at Thanksgiving. Fill your plate with the healthiest foods first. If you’re not satisfied after eating the best choices, then will go back for some of the more decadent treats. This strategy helps you fill up on more nutritious foods and can help you reduce overall calories at your holiday meal.

4. Not stepping on the scale: Studies show that those who have daily weigh-ins are less likely to gain weight than those who don't weigh themselves. Frequent self-weighing is one of the best strategies to lose weight, prevent weight gain, and maintain a healthy weight. People who weigh themselves frequently lose more weight, keep it off, and are less likely to regain weight compared to those who don't weigh in frequently. Studies show that during the holiday period, many people stop weighing themselves as frequently.

5. Skimping on sleep: Houseguests, last-minute food shopping, and crack-of-dawn baking can rob you of precious shut-eye leading up to the big feast. Studies show that lack of sleep ups your hunger hormones and cravings and leads to overeating. To stick to your optimal sleep schedule, get organized several days in advance, delegate tasks, and learn to say no to ensure you get your optimal hours of sleep.

10/18/2023

Check out the newest article by Jennifer Ashby published in the November 2023 issue of Stroll Grand Lagoon magazine.

Endorphins are tiny neurochemicals that play an important role in your body. Your body releases them naturally in response to pain or stress, but also during other activities like eating, exercising, or intimacy with your…

10/09/2023

We're happy to share our Health & Wellness story in Stroll Grand Lagoon's latest issue.

Jennifer Ashby laughs when she’s asked about the name of her company—The Fit Devil. “Years ago, I was trying to figure out a name that went with ‘fit,’ and it seemed everything was taken,” Jennifer…

09/07/2023

“Worrying is carrying tomorrow’s load with today’s strength — carrying two days at once. It is moving into tomorrow ahead of time. Worrying doesn’t empty tomorrow of its sorrow, it empties today of its strength.”— Corrie ten Boom

09/05/2023

Let’s Go Nuts!
Are you making enough room for nuts in your diet? They're excellent for your heart, brain, bones, and gut in particular. Plus, they may have other special benefits for your body. Take a look:

•Almonds - Rich in vitamin E and other essential nutrients known to boost heart health. Eating about 46 of them a day may improve gut health, too, according to a recent study.

•Pistachios - Packed with anti-inflammatory and antioxidant compounds and may help improve blood pressure.

•Walnuts - Contain copper and manganese, which may boost brain and heart health.

•Pecans - Loaded with important nutrients like thiamine, magnesium, phosphorus, and zinc. They’re also low in carbs and may help regulate blood sugar.

•Brazil nuts - A great source of selenium, an antioxidant that’s necessary for thyroid health.

•Hazelnuts - A good source of vitamin E and manganese and may reduce certain heart disease risk factors.

So, which nut is the healthiest? Overall, almonds (even in the form of flour) are among the most nutritious — they’re particularly rich in heart-healthy fats, fiber, protein, and various micronutrients. Eating almonds regularly may significantly reduce risk factors for high blood pressure and heart disease.

When it comes to brain health, walnuts don’t just look the part — their fat profile and antioxidant levels help reduce inflammation- and oxidative stress-induced damage to your brain.

08/27/2023

Want to lower disease risk? Read our article published in the September issue of Stroll Grand Lagoon magazine!

1. Aim to eat five to seven different colors every day. Doing so will mean you are getting a variety of nutrients from plants. 2. Consume more fiber. This often will involve first assessing how…

07/25/2023

10 Foods That Are Almost Pure Protein:

1. Chicken breast
2. Turkey breast
3. Egg whites
4. Dried fish
5. Shrimp
6. Tuna
7. Halibut
8. Tilapia
9. Cod
10. Po***ck