Truism Fitness

10/20/2021

As a personal trainer you'll need a way to process payments in and out of the gym. Here are some tips to consider

Cash could very well be a thing of the past as e-commerce and the digital world advance. Financial experts explain why payment processing is set to take over.

10/19/2021

https://www.braysbrewpub.com/the-surprising-health-benefits-of-going-to-the-pub/

If you like visiting the pub, this is excellent news for you. However, the surprising health benefits of pubs don’t have anything to do with alcohol. The secret is in the atmosphere that allows people to unwind and relax. People who regularly visit pubs are more likely to be socially engaged and b...

06/01/2021

Reposted from Who's going to add more whole food plants into their diet in 2020?⠀
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Remember, health is wealth. Treat your body like a temple. Eliminate alcohol, fried foods, animal products, processed sugars, and refined carbohydrates. -⠀
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05/31/2021

Reposted from .ca Follow

Let’s talk protein 👇

What should you include in your nutrition if you want to be a fit & strong vegan who lives an active lifestyle and strength trains? 💪

First let’s cover the basics.

To live a healthy life, the average adult needs about 55-60g of protein a day. That will do you fine and it’s easy to achieve 👍

HOWEVER: if you’re training and wanting to transform your body to build a strong, lean & athletic physique, you need more protein to make it happen.

Protein builds & repairs cells, including your muscles. If you’re wanting to put on lean muscle mass, but you’re not feeding your body with enough protein, your muscles just won’t grow & your body won’t change.

Everyone needs different amounts based on their current body composition, activity level, activity type, goals etc.

A good guideline to go on if you’re doing a lot of resistance training is 0.6-1.2g of protein per lb of lean bodyweight (your weight minus your fat mass). The leaner you are & if you’re cutting, the higher it should be in that range.

Above are some protein source ideas for you on a PB diet.

But make sure you understand the importance of macro splits in the foods you eat.

For example, most people shouldn’t aim to get their protein only from nuts, seeds, nut butters, grains & beans if they’re training to transform their body.

Why? Because those sources are very fat or carb heavy that happen to have some protein in too.

Don’t get me wrong, they have a place in your diet and have their unique health benefits, but by adding tempeh, tofu, seitan, protein powders & some vegan meats (ideally ‘clean’ organic ingredients) (all protein heavy with lower fats & carbs) you’ll be able to hit your protein target with ease & without struggling to stay within calorie goals 💪

By including these 4 main protein heavy foods, you’ll also help prevent yourself from having too much fibre which can often cause bloating (which a lot of vegans struggle with if they don’t have the right strategy).

Remember, a varied diet is important. Enjoy an abundance of foods and be mindful of the above.
What's your favorite protein?

05/30/2021

Reposted from .slim Foods with more vitamin C than an orange! 🍊 Which is your go-to?
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📸 Photo: (all this goodness and more on her page) ❤️
Vitamin C is crucial and a plethora of studies are validating it as an important vitamin in ongoing immune support. In one RCT of 400 older adults, high doses of vitamin C lowered a marker of inflammation called C-reactive protein in those who had elevated levels at baseline by 25%.

Being more overweight tended to increase risk for having elevated CRP in this study. Study: Vitamin C treatment reduces elevated C-reactive protein.
High doses of vitamin C are also now being studied as a way of reducing sepsis in the context of COVID-19.

One prior multicenter study found that intravenous vitamin C given to critically ill patients who had sepsis and respiratory failure reduced mortality from 46% in the placebo group to almost 30% in the vitamin C group at day 28.

The vitamin C-adminstered patients had spent less time in intensive care (7 days compared to 10), had fewer ventilated days, and even had shortened hospital stays (~1 week shorter than placebo).

Study: Effect of Vitamin C Infusion on Organ Failure and Biomarkers of Inflammation and Vascular Injury in Patients With Sepsis and Severe Acute Respiratory Failure
The science is still evolving and while we can not yet make any definitive statements about vitamin C, it's safe to assume getting some in your diet is an important hedge towards helping you stay healthy!
Oh, and one small orange has 51.1mg vitamin C and a medium orange has 69.7mg vitamin C.
Don't quit! ❤️🙏🏼 Jamie

05/27/2021

Reposted from

Which one can’t you live without?🤔

I love avocado and sweet potato.😋

These are some great healthy additions to comprise your diet of when building lean muscle mass.

Plant protein contains all of the same essential amino acids necessary for muscle growth, so you don’t have to sacrifice your ethics to achieve your athletic or physique goals.🌱

If you’re looking for a way to introduce more plant based foods into your diet click the link in my bio to schedule a discovery call💪🏼

05/27/2021

Reposted from Louder 📢🌱

05/26/2021

Reposted from .balanced.nutritionist SAVE for when *willpower* feels like the answer!

Yesterday a client said to me: “I can’t believe that I’m just DOING this without obsessing over it”. She spent her life trying to constantly figure out how to have as much willpower and motivation as possible. Spoiler alert: it never worked.

How did she get there? When she stopped relying on willpower and stopped trying to be perfect— she finally had the space to work on realistic changes master her consistency!

I promise— you are capable of this too.

If you are ready to change your habits click the link in my bio to schedule a discovery call.

05/25/2021

You will hear a lot of rules when you're trying to change your lifestyle habits.

Refrain from using them as dead fast rules and more as guidelines.

Learn what works best for you and your lifestyle so that you can create healthy daily habits so that your new habits become sustainable instead of a punishment.

05/24/2021

Reposted from .ca Follow
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TROPICAL ALMOND SHAKE 🌻
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One of the combos I’ve been gravitating toward at the moment! Hope you’re having a goooood day ❤️

05/23/2021

Reposted from The old way of dieting is dead.

If you are restricting a major food group, on a heavy calorie deficit, or trying a fad diet you will eventually fail.

In order for it to be sustainable you have to change your relationship with food.

Please like or share and click the link in my bio to learn about free coaching.