Category

Healthy Tips

Category
Dietary Goals

The Athlete Reset

14-Week Transformation Plan, The Blueprint to Feed Your Inner Athlete

Most people don’t fail a cut because the plan was wrong. They fail because building the plan was a second full-time job. The Athlete Reset hands you the finished blueprint. We bring the food. You bring the training, the sleep, and the discipline.

The concept, in plain English

The Athlete Reset is a 14-week structured cut. Calories taper down gradually, macros stay balanced, real meals do the heavy lifting. You don’t weigh chicken, you don’t calculate ratios, you don’t scroll a tracking app at midnight wondering if that handful of nuts ruined your week. Every dish in the plan is a real Local Foodz menu item, with macros captured live from our Customized Meals builder. What we say is in the meal, is in the meal.

The plan is organized into 14 calorie targets, week by week. You start at the week that matches your current intake, then taper down one notch at a time.

  • Weeks 1 to 3: 3,500 to 3,100 calories. Lean gain or maintenance for big athletes.
  • Weeks 4 to 6: 2,900 to 2,500 calories. Active maintenance, the start of the cut for most people.
  • Weeks 7 to 9: 2,300 to 2,100 calories. The middle of the cut. Fat starts coming off.
  • Weeks 10 to 14: 2,000 down to 1,700 calories. The refeed block. Six low days, one refeed day at 2,800 calories to keep hormones and training intact.

Drops between weeks are 100 to 200 calories. That is intentional. A 500 calorie jump from one week to the next does two things, it crashes your metabolism and it makes the hunger unbearable. A 150 calorie step is something your body and your appetite barely notice.

The macro split: 3 parts protein, 4 parts carbs, 3 parts fat

Every week of The Athlete Reset is built on the same macro ratio: 30 percent of calories from protein, 40 percent from carbs, 30 percent from fat. That is a 3:4:3 split, and it holds whether you are eating 3,500 calories in week 1 or 1,700 in week 14.

The math is simple. Take your weekly calorie target. Protein in grams is calories times 0.30 divided by 4. Carbs in grams is calories times 0.40 divided by 4. Fat in grams is calories times 0.30 divided by 9. We do that math for you, week by week. The result is a plan where the macros scale with your appetite, not against it.

  • Week 1, 3,500 cal: 262 g protein, 350 g carbs, 117 g fat
  • Week 6, 2,500 cal: 188 g protein, 250 g carbs, 83 g fat
  • Week 10, 2,000 cal: 150 g protein, 200 g carbs, 67 g fat
  • Week 14, 1,700 cal: 128 g protein, 170 g carbs, 57 g fat

Why 3:4:3 and not the old bodybuilding 40-40-20 or a keto 5-15-80? Because 3:4:3 is the ratio that finishes the program. Carbs at 40 percent keep training output high, which is the part of a cut where most plans die. Protein at 30 percent is enough to protect muscle without becoming the only thing you taste at every meal. Fat at 30 percent keeps you satiated and your hormones stable. It is the ratio the research keeps coming back to for active people in a deficit, and it is the ratio that, in our experience, people can actually stick to for 14 weeks.

Why the last 5 weeks have a refeed day

After 9 weeks in a deficit, your body has noticed. Leptin drops, thyroid output slows, training feels heavier, sleep gets worse. One refeed day per week at 2,800 calories is a controlled spike that resets some of that. It is not a cheat day. There is no point in earning a refeed and then spending it on three pints of ice cream. You still eat real food, just more of it, with the same 3:4:3 split.

Food is one of five pillars. The plan only gives you one.

The Athlete Reset solves the food problem. The other four pillars are on you. Skip one of them and the plan still works, just slower. Skip two of them and you will plateau no matter what your calories say.

Pillar 1: Water

Target is roughly 0.5 to 1 ounce of water per pound of bodyweight per day. A 180 pound athlete is in the 90 to 180 ounce range, call it a gallon and don’t overthink it. Drink most of it before 6pm so it doesn’t wreck your sleep.

  • 16 to 20 oz first thing in the morning before coffee
  • 8 to 16 oz during training, more in heat
  • Add a pinch of salt or an electrolyte tab on low-carb cut weeks (12 through 14). Headaches and brain fog in week 13 are almost always sodium, not calories

Coffee and tea count toward the total. Soda doesn’t. Alcohol cancels out the water it came with and then some.

Pillar 2: Sleep

7 to 9 hours. Same window every night. This is the most under-rated lever in the entire program. Sleep is when growth hormone fires, when muscle rebuilds, when the appetite hormones leptin and ghrelin reset. Cut your sleep to 5 hours and your hunger goes up roughly 20 to 25 percent the next day, your cortisol stays elevated, your training output drops. You can run a clean cut on 5 hours of sleep, but you are paying for it twice.

  • Room cool (65 to 68 degrees) and dark
  • Phone out of the bedroom or in airplane mode
  • Caffeine cutoff 8 hours before bed (sooner if you are sensitive)
  • Last meal 2 to 3 hours before sleep so digestion doesn’t fight rest

Pillar 3: Cardio progression

Cardio is not punishment for the food you ate. It is a separate training input that builds your engine and helps the cut work without you eating less and less. The progression matters more than the volume.

Weeks 1 to 4

  • 2 to 3 sessions a week, 20 to 30 minutes each
  • Zone 2 effort. That is the pace where you can hold a conversation in full sentences but not sing
  • Walking on incline, easy bike, easy row, easy swim. Anything that holds the zone
  • Daily steps: 8,000 to 10,000 baseline

Weeks 5 to 9

  • 3 to 4 sessions a week, 30 to 40 minutes each
  • Add 1 HIIT session: 8 to 12 rounds of 30 seconds hard, 90 seconds easy
  • Daily steps: 10,000 to 12,000

Weeks 10 to 14

  • 3 sessions of Zone 2 (40 to 45 minutes) plus 2 HIIT sessions (10 to 15 minutes)
  • On refeed days, do your hardest cardio session of the week. Take advantage of the fuel
  • Daily steps: 12,000 plus

If you have to choose one, choose Zone 2. It burns fat without raising cortisol, it doesn’t crush your recovery, and it stacks under your lifting without stealing from it.

Pillar 4: Lifting progression

If you are cutting and not lifting, you are losing muscle. If you are lifting like it is week 1 of a hypertrophy block during week 13 of a cut, you are setting yourself up to fail. Progressive overload still matters, the rate just changes.

The lifts that matter

  • Squat (back, front, or goblet, pick what your body tolerates)
  • Deadlift or Romanian deadlift
  • Bench press or push-up variation
  • Overhead press
  • Row (barbell, dumbbell, or cable)
  • Pull-up or lat pulldown

Hit each one or two of these per session, 3 to 5 sessions a week. Track every set in a notebook or an app. If you don’t track, you are not progressing, you are just lifting.

Weeks 1 to 6

  • Aim to add 2.5 to 5 pounds to your main lifts each week, or 1 rep at the same weight
  • Hypertrophy ranges: 6 to 12 reps for upper body, 8 to 15 for legs
  • 3 to 4 working sets per exercise

Weeks 7 to 11

  • Progression slows. Match last week’s weight before adding
  • Drop volume slightly if recovery suffers (2 to 3 working sets instead of 4)
  • Keep intensity, drop accessories before main lifts

Weeks 12 to 14

  • Maintenance mode. Do not chase PRs in a 1,700 calorie week
  • Hit 80 to 85 percent of your top working weight, full reps, clean form
  • Your job in the last 3 weeks is to KEEP your muscle, not build new muscle. That comes later

Sleep, food, and recovery are what allow lifting to keep working in a deficit. Without them, you are just digging a hole.

What you can actually expect, by adherence

Adherence is the variable nobody likes to talk about. The plan can be perfect, but a perfect plan executed at 60 percent gives you 60 percent results, at best. Here is the honest spread, based on the typical person doing the typical version of this program.

100 percent adherence

Hits the calorie target every day. Lifts on schedule. Cardio progression on schedule. Sleeps 7 plus hours. Stays hydrated. This is the demo athlete, the one who is genuinely trying to peak. Realistic 14-week range: 18 to 25 pounds of fat lost, visible abs by week 14 for most people starting under 18 percent body fat, all main lifts at or above their week 1 numbers. This level of adherence is rare. Honor it when you see it.

90 percent adherence

Misses the calorie target once or twice a week, usually high. Misses a workout every other week. Skips cardio on a Friday or two. This is the realistic ceiling for committed people with jobs and families. Realistic 14-week range: 14 to 20 pounds of fat lost, clear visual change in the mirror, lifts mostly maintained, energy and sleep generally improving by week 8. This is the level that most people who finish the program actually hit.

80 percent adherence

Hits the plan most days. Has a weekend or two that slide. Misses cardio when work runs late. Sleep is inconsistent. Realistic 14-week range: 8 to 14 pounds of fat lost, noticeable change in waist and face, lifts maintained, clothes fit better. This is still a real result. Most people would be thrilled with this outcome and never get it because they think 80 percent is failure. It is not. 80 percent finished is infinitely better than 100 percent unstarted.

Below 80 percent

Mostly maintenance. Some fat loss in early weeks that levels off as adherence slides. The plan is not magic, and we will not pretend otherwise. If you are at 60 percent adherence, the answer is not more aggressive calories, it is fixing your habits first. Drop back to the maintenance weeks (4 through 6), stack sleep and water and steps until those are automatic, then come back to the cut.

Set yourself up before you start

You do not need a home gym to run The Athlete Reset. You do need a tiny kit of tools that turn the program from guesswork into data, plus the right guidance on any supplementation. Order the gear now so it arrives before your start date, and book the conversations on supplementation in the same week.

1. A reliable digital scale with an app

Daily weighing is the backbone of the measurement protocol. The scale you used in 2015 in your bathroom is probably fine for go/no-go, but a modern smart scale gives you something far more useful: it logs every reading automatically and computes your weekly average for you. No daily logging by hand, no notebooks, no forgetting. The app remembers.

Look for a scale with Bluetooth or Wi-Fi sync, an iOS or Android app, and at minimum a 7-day moving average view. The good ones also estimate body fat percentage, muscle mass, body water, visceral fat, and bone density via bioelectrical impedance. Those numbers are not laboratory accurate, but they are directionally honest week over week, which is what you actually need. Watching body fat percent drop while lean mass holds steady is a much more useful signal than the scale weight alone.

  • Budget pick (around $35): Renpho Smart Scale, syncs to the Renpho Health app
  • Mid-tier (around $50 to $80): Etekcity Smart Scale, Wyze Scale X, Eufy Smart Scale
  • Premium (around $130 to $300): Withings Body+ or Body Comp, syncs with Apple Health and Google Fit

Place the scale on hard floor (not carpet or rug, the readings drift). Step on at the same time every morning, same conditions: just after waking, after the bathroom, before any food or water, naked or in the same minimal layer. Same scale, same spot, same time, every day.

2. A soft cloth measuring tape

Daily weight tells you what changed. Weekly tape measurements tell you where. In a real cut, there will be weeks where the scale barely moves but your waist drops half an inch. That is body recomposition, and the only way to see it is the tape.

Get a soft cloth or plastic tape, 60 inches long, the kind a tailor would use. Not a stiff metal carpenter’s tape, those do not contour to the body and you will read wrong every time. Around $5 on Amazon.

  • MyoTape Body Tape Measure (around $8) — has a retractable button and a fixed-tension feature so you don’t over-tighten
  • Any basic seamstress tape, 60 inches, will work — Singer, Dritz, generic

Once a week, same morning as the weigh-in, take five measurements: waist at the navel, hips at the widest point, chest at the nipple line, mid-thigh, and the peak of one flexed bicep. Write them in a phone note or in the same scale app if it supports manual entry. Five numbers, four minutes. That data set is what catches the wins the scale hides.

3. A large refillable water bottle

Water target is roughly half an ounce to one ounce per pound of bodyweight per day. For a 180 pound athlete that is 90 to 180 ounces, somewhere around a gallon. You will not hit that without a vessel you can see. A glass at a time disappears into background. A 32 to 64 ounce bottle on your desk, refilled twice, finishes the job before dinner.

Get something insulated, leak-proof, and sized so the math is obvious. A 32 oz bottle filled three times equals 96 oz. A 64 oz bottle filled twice equals 128 oz. Counting refills is easier than counting sips.

  • Stanley Quencher 40 oz tumbler (around $40) — insulated, handle, fits a car cup holder
  • Hydro Flask 32 or 40 oz (around $45 to $50) — keeps cold for 24 hours
  • Owala FreeSip 32 or 40 oz (around $30) — flip-top spout, easier on the go
  • Nalgene 32 oz (around $15) — wide mouth, durable, the bargain pick

Add a pinch of salt or an electrolyte tab once a day during the cut weeks (12 through 14) when sodium drops. Headaches and brain fog in week 13 are almost always sodium, not calories. LMNT, Liquid IV (the zero-sugar version), or any electrolyte powder works.

4. Supplementation, where it actually helps

The Athlete Reset is built so that food does the heavy lifting. Most people who eat real meals in the right macros do not need a cabinet full of pills. But there are real, individualized gaps that supplementation can fill: low vitamin D from indoor work, low iron in athletes who menstruate, low magnesium under heavy training, creatine for strength athletes, protein powder when a travel day blows up the schedule.

We do not make supplement recommendations from this page because we cannot see your blood work, your training, or your medical history. Go to a qualified professional who can:

  • Your trainer or strength coach for performance-oriented supplements (creatine, protein, intra-workout, etc.)
  • Your registered dietitian or doctor for nutritional gap supplements (vitamin D, iron, magnesium, omega-3, etc.) — ideally with a recent blood panel in hand
  • Our retail partner, San Mateo Sports Nutrition, for product selection, third-party-tested brands, and walk-in advice from staff who know the field

Bring your blood panel, your training schedule, and a list of any medications. Walk out with a short, specific list — not a shopping cart. The right supplement stack for The Athlete Reset is small, targeted, and personalized to you.

How to use this as your personal blueprint

The Athlete Reset is a template, not a prescription. You pick your starting week based on your body and your current intake. Here is the math.

Download the following spreadsheets to track your statistics:

Athlete_Reset_Transformation_TrackerDownload
Athlete_Reset_14Week-1Download

Step 1: Estimate your maintenance calories

The simple version uses the Mifflin-St Jeor formula. You need your weight in kilograms (pounds divided by 2.2), height in centimeters (inches times 2.54), and your age.

  • Men: 10 × kg + 6.25 × cm minus 5 × age + 5 = BMR
  • Women: 10 × kg + 6.25 × cm minus 5 × age minus 161 = BMR

Multiply your BMR by an activity factor to get maintenance:

  • 1.2 desk job, no training (sedentary)
  • 1.375 light training 1 to 3 days a week
  • 1.55 moderate training 3 to 5 days a week
  • 1.725 hard training 6 to 7 days a week
  • 1.9 athlete or physical labor plus training

Step 2: Pick your starting week

Find the week whose calorie target is 300 to 500 calories below your maintenance. That is your starting week. From there you taper weekly as written.

Worked examples

30 year old man, 5’10” (178 cm), 180 lbs (82 kg), moderately active. BMR = 1,765. Maintenance at 1.55 = 2,735. Cut at 300 below = 2,435. Start at Week 6 or 7 (2,500 to 2,300).

35 year old woman, 5’6” (168 cm), 150 lbs (68 kg), moderately active. BMR = 1,386. Maintenance at 1.55 = 2,148. Cut at 300 below = 1,848. Start at Week 12 (1,800).

28 year old man, 6’2” (188 cm), 220 lbs (100 kg), hard training 6 days a week, wants a lean recomp. BMR = 2,065. Maintenance at 1.725 = 3,562. Cut at 300 below = 3,262. Start at Week 2 (3,300).

If your math puts you between two weeks, start at the higher calorie one. You can always taper faster, you cannot easily go back up.

Step 3: Trust the 3:4:3 split

Unlike older plans that fix protein at a single number, The Athlete Reset uses a calorie-based ratio. As your calories drop week by week, your protein, carbs, and fat all step down together at the same 30 / 40 / 30 ratio. You don’t have to recalculate anything. Pick your starting week, follow the plan, and the macros are already in proportion.

If your bodyweight is on either end of the spectrum (under 130 pounds or over 230) and the protein number in your starting week feels too high or too low, talk to a dietitian or coach about a custom split. For most adults in the 140 to 220 pound range, the 3:4:3 ratio at the calorie targets in this plan is in the sweet spot for protecting muscle while keeping training output up.

To top up macros on any day, the Customized Meals page at localfoodz.co/menu/customized-meals lets you build a precise meal: pick a protein (4 to 8 oz of Sousvide Chicken Breast, Garlic Steak, Ginger Soy Tilapia, etc.), add a side (White Rice, Quinoa, Roasted Veg Medley), pick a sauce. Macros are displayed live in the builder.

Step 4: Measure right, adjust right

This is where most people lose the plot. They step on the scale, see a 2 pound jump from yesterday, panic, eat less, train less, sleep worse. Daily weight is noise. Sodium, water, glycogen, fiber, and what time you ate last night can swing the scale 3 to 5 pounds in either direction overnight. The signal is hidden inside that noise, and the only way to see it is to measure a lot and average it out.

Weigh in daily, compare weekly averages

Step on the scale every single morning. Same time, same conditions: right after you wake up, after you’ve used the bathroom, before any food or coffee or water, naked or in the same minimal layer. Write the number down. Don’t react to it.

At the end of the week, take the seven daily weights and average them. That weekly average is your real bodyweight. Compare this week’s average to last week’s average. That comparison is the only one that matters.

  • Daily weight: noise. Ignore it day to day.
  • Weekly average: signal. This is your trend.
  • 4-week rolling trend: the truth. Use this to decide whether to step down a week, hold, or back off.

Example. Daily weights for the week: 184.2, 182.8, 183.4, 184.0, 182.1, 181.6, 182.5. Looks chaotic. Average = 182.9. Last week’s average was 184.4. You lost 1.5 pounds. That is exactly on target. The 184.2 day was not a failure, the 181.6 day was not a victory. The average is what is true.

Tape measure once a week

Pick one day a week, same morning, same conditions as the weigh-in. Take five measurements with a soft tape, not pulled tight, not loose. Write them down.

  • Waist at navel
  • Hips at widest point
  • Chest at nipple line, arms relaxed at sides
  • One thigh, mid-thigh, halfway between hip crease and knee
  • One upper arm, flexed, at the peak of the bicep

Measurements catch what the scale misses. In a serious cut, you will see weeks where the scale barely moves but the waist drops half an inch. That is body recomposition: fat down, muscle holding. It is the result you actually want, and the tape is the only thing that will tell you it’s happening.

Photos once a week

Same day as the tape and the weekly average. Strip down to underwear or training shorts. Stand in the same spot, same lighting, same time of day, phone at the same height (a small tripod or a stack of books works). Take three shots: front, side, back. Relaxed, not flexed. Save them in a folder by date.

The mirror lies to you every day because you see yourself every day. The camera does not. At week 8 you will look back at week 1 and see a different person, even if the scale only moved 6 pounds. The photos are the receipt.

How to use the data to adjust

  • Weekly average dropped 1 to 2 lbs: on track, step down to the next week as written
  • Weekly average dropped 3 lbs or more: too fast, hold the current week or step UP one. Aggressive cuts cost muscle and crash adherence
  • Weekly average flat for 2 weeks in a row, tape measurements also flat: legitimate stall, step down to the next week
  • Weekly average flat but tape measurements are dropping: recomp, you are losing fat and holding water/muscle. Stay the course, do not panic-cut
  • Weekly average UP for 2 weeks: stop, audit your adherence honestly before changing the plan. The plan didn’t break, life did. Fix the leak (usually weekends or alcohol) before touching calories

Why this is worth it

Most diet plans break for the same reason. They force you to track every gram of every meal, cook it yourself, and stay motivated for 14 straight weeks. Three weeks in, you are eating cold rice out of a Tupperware while doing dishes and wondering why you signed up. By week 6, the plan is in the trash and you are ordering Thai.

The Athlete Reset removes the part of the process that breaks. The macros are mindless. The meals are real. You don’t cook, you don’t weigh, you don’t measure. You open a container, you heat, you eat. Every meal has been built around the calorie and protein math, by us, in advance.

That is the actual value. Not the meal, the absence of friction around the meal. The decision fatigue is gone. The grocery store trips are gone. The clean-up is gone. The 11pm “what am I eating tomorrow” spiral is gone. What is left is the work that actually moves the needle: lifting hard, sleeping deep, walking more, drinking water, showing up.

Feed your inner Athlete. We do the meals. You do the work. The plan does the rest.

Disclaimer

Local Foodz Cali is a meal preparation company. We are not licensed dietitians, registered nutritionists, certified personal trainers, or medical professionals. The Athlete Reset plan is structured to mimic the macro and progression framework a qualified professional would build, but it is not personalized medical, nutritional, or training advice. We do not know your medical history, your training history, your blood work, your medications, your hormonal status, or your individual circumstances.

Before starting The Athlete Reset, please consult with a licensed physician, registered dietitian, or certified strength and conditioning coach, especially if you are pregnant or nursing, recovering from injury or surgery, managing a chronic condition (including but not limited to diabetes, thyroid disease, cardiovascular disease, eating disorders, or kidney disease), under the age of 18, or taking medications that interact with caloric intake or training volume.

Macros published on the plan are captured live from the localfoodz.co builder. Actual macros may vary based on portion variability, recipe updates, and selected customization. The plan assumes you adjust based on your own results, your own body, and your own professional medical guidance.

Ready to start

The full 14-week Athlete Reset, Transformation Plan workbook is available below. Pick your starting week, browse the meal plan, lock your week, and order. We deliver, you heat, you train, you reset.

Feed your inner Athlete.

Athlete_Reset_Transformation_TrackerDownload
Athlete_Reset_14Week-2Download

Read More
By
Dietary Goals

What to Do When Your Healthy Eating Plan Falls Apart

How to get back on track without guilt. 

Every January, about 30 percent of Americans set New Year’s resolutions. They create ambitious meal plans and stock the refrigerator with fruits and vegetables. By February, most of these healthy eating plans fail. 

If you read my previous article, Why Most New Year’s Healthy Eating Plans Fail by February, then you know that this isn’t a lack of motivation or a personal failure. Rather, it is due to unrealistic expectations and rigid rules. 

So, how do you get back on track? What do you do when your healthy eating plans unravel? It’s normal to feel discouraged or frustrated, but don’t give up! 

In this article, we’ll help you get back on track. 

Step 1: Identify Why the Plan Fell Apart

As stated in the article mentioned above, there are multiple reasons why a New Year’s plan might fall apart, such as setting unrealistic goals or focusing on extremes. Identify the reason why your plan fell apart. What aspect of it didn’t match your real life? This will help you identify how to fix it. 

The most common reasons include:

  • There’s a lack of support: You don’t have the support you need. 
  • It’s not something you truly desire: The goal is driven by external pressure from others (or social media). 
  • It’s too much: You are focused on huge, sweeping changes. 
  • Life got in the way: Sometimes it’s simply that you are too stressed or have too much going on right now. 
  • You expected perfection: Your plan didn’t include room for social events, cravings, and other real-life things. 

 

 

Step 2: Rebuild A Flexible Plan 

Many people deal with a setback by making their plan more rigid. They may add more restrictions, cut more foods, or tell themselves that they need to have better discipline so that they stay on track with counting macros, for instance. However, this usually makes things worse. It causes guilt and shame, which do not promote sustainable lifestyle changes. 

What you want todo instead is to rebuild the plan in a way that is flexible and fits your life. 

You don’t have to completely overhaul your entire plan. You just need to make some changes and adjustments. Keep what has been working. Adjust the rest so that it gets you moving in the direction you want to go. It doesn’t have to be perfect. It just has to be doable.

A successful eating plan isn’t perfect; rather, it: 

  • Fits your real life
  • Adjusts as needed 
  • Allows for cravings
  • Supports your energy levels 
  • Isn’t sustained on willpower alone
  • Helps you feel nourished, not restricted

Focus on the small changes. For example, add more balanced snacks to your plan. Choose healthier alternatives to takeout. Add more water to your eating plan. Here are some other tips. 

Create Options That Match Your Energy

When energy is low: Think about what you will want to eat when you are tired. A great example are they ready-to-eat LocalFoodz meal plans. These are custom-made based on your nutritional goals. Want to do Low Carb or Plant Basedbut don’t have the energy to find recipes or shop? These meal plans are perfect. 

When you have more energy: Customize your meals. Create specific meals that meet your goals. 

Both of these options count as success.

Build in “Treats”

When it comes to diets, restriction backfires. It causes binge eating. That is because the brain interprets restriction as deprivation. This causes intrusive thoughts about food. Allowing yourself a treat tells your brain that food is not scarce. There is no need to panic and overeat. 

When treats are planned and intentional, it supports long-term healthy eating. 

You are not sabotaging your healthy meal plan by having a treat here or there. 

Choose treats that have both protein and healthy fat. An example would be a Keto Snack Pack that has raw almonds, mild cheddar, and hard-boiled eggs.

Plan for Social Events 

Many people’s healthy eating plans fall apart after social events. That’s because people often build New Year’s resolutions on the idea that everything will be perfect. They don’t consider real-life things like date nights, birthday dinners, or last-minute social gatherings. 

It can be really easy to steer away from your healthy eating plan at a party. Afterwards, many people feel guilty and as though they have “messed up.” 

That triggers perceived failure and thoughts like “I already blew it.”

So, when re-doing your healthy eating plan, come up with some strategies ahead of time to help you stick with your healthy meal plan, for example: 

  • Bring along a small protein snack. This will help keep your blood sugar steady and reduce cravings. A good example is the Balanced Snack Pack. 
  • Make a plan ahead of time. For instance, “I will have one drink at the event” or “I will load my plate with mostly (75%) veggies and fruits. 

Step 3: Replace Self-Blame With Compassion 

You have rebuilt your healthy plan. However, things are starting to fall apart. You’ve had a stressful week. So, you ignore the healthy meals you prepped and instead order DoorDash for the takeout you were craving. 

When this happens, the instinct is to overcorrect by restructuring meals. However, self-blame only keeps you stuck. Instead, take a moment and shift from self-blame to problem-solving mode. 

Ask yourself: 

  • What led to this decision? 
  • Did I skip meals today? 
  • Was I stressed, overwhelmed, or tired? 
  • Was I craving comfort, rather than food? 

These questions will help you better understand. And understanding is what allows you to move forward with success. 

Step 4: Reframe Your Thoughts 

This is a very important step. It’s based on psychology, and most people don’t do it. But it can make a huge difference. When you have a setback, try reframing your thoughts about it. Try, instead of: 

  • “I blew it,” try “I hit a bump.”
  • “I have no willpower,” try “I was stressed or “I was tired.”
  • “I have to start all over,” try “I’m starting from where I left off.”
  • “I just ruined everything,” try “This is a normal part of the process.”

Step 5: Look at the Bigger Picture 

One month doesn’t define your eating habits. What matters is the pattern over time.

Ask yourself:

  • What choices are the easiest to make? 
  • What does my eating look like over months?
  • What habits am I building over the long term?
  • What direction am I moving overall? 

Focusing on the bigger picture helps you see progress you might otherwise miss. 

Step 6: Strengthen Your Environment 

When they have a setback, most people assume it’s because of a lack of willpower. But that is often not the case at all. One thing that many people overlook is the environment. Your environment should support your goals, not derail them. 

If you keep Doritos right on the counter where you can see them every time you go to the kitchen, you are likely to snack on them. 

Try making these adjustments: 

  • Keep fruits and vegetables visible. 
  • Keep healthy desserts at home.  
  • Keep balanced, ready-to-eat meals on hand. 
  • Stock ready-to-eat proteins like rotisserie chicken or hard-boiled eggs.
  • Cut veggies and fruits up so they are ready to eat, or use pre-chopped versions. 

Step 7: Address the Emotional Side of Eating

Many people turn to food for emotional relief, comfort, and out of routine. Psychological factors shape our eating patterns. Ever hear people talking about eating a whole gallon of ice cream when they are sad? Food is soothing and comforting.

The goal isn’t to eliminate emotional eating. It’s to develop other coping strategies to manage emotions besides food. Instead of reacting immediately when a craving hits, ask yourself what you need right now. Is it comfort or to relieve boredom? 

Try adding one or two of these things: 

  • Get some fresh air 
  • Journal or listen to some calming music 
  • Call a supportive friend or family member 
  • Try a grounding exercise like yoga or meditation 

Practicing these things consistently can help you rely less on food to regulate emotions.

Step 8: Ensure Your Plan Evolves With You

Your needs will not stay the same. They change throughout the year. A plan that feels doable in Febuary might not work in the summer when you are spending more time away from home. 

From time to time, ask yourself:

  • What’s hard about this meal plan? 
  • What needs to change? 
  • What’s working about my meal plan right now?

A plan that evolves is a plan that lasts.

One way to keep your eating plan sustainable and flexible is to build in support that fits your current life demands. For example, using LoCalFoodz Cali customized meals lets you choose your carbohydrates, vegetables, proteins, and sauces in combinations and portions that match your goals and lifestyle at the moment. Their menu lets you build meals tailored to your preferences and portion needs. 

 

FInal Thoughts 

Remember: When your healthy eating plan falls apart, it’s not a failure. It’s a turning point. Plans fall apart when they are not doable. This is a chance to build something even better and more sustainable. 

Read More
By
Dietary Goals

Why Most New Year’s “Healthy Eating” Plans Fail by February (And How to Do One That Actually Sticks)

Every January feels like a fresh start. We commit to healthier eating habits. We stock our grocery carts with produce, clear junk food from our pantry, and map out the perfect sustainable weight loss meal plan. 

By February, our carefully laid New Year’s Resolutions have unraveled. But, that does not equal failure. Instead, it’s the plans that have failed. Many people don’t build New Year’s eating plans in a way that works with human physiology or behavior. Instead, they rely on willpower. 

The good news is that you can maintain healthy eating all year long with just a few key shifts. Let’s take a closer look at what makes this possible. 

Why Most New Year’s Eating Plans Backfire

Many January health plans collapse not because people lack discipline, but because the plans themselves are built in ways that don’t align with human psychology, physiology, or real life. Extreme rules, unrealistic expectations, and constant decision-making create pressure that most people simply can’t sustain. When a plan feels rigid or exhausting, it becomes harder to follow over time. Understanding these patterns makes it easier to build an approach that actually lasts.

1. They Are Too Rigid 

One of the biggest reasons New Year’s health goals fail is because they are based on “All or Nothing” principles. They rely on extreme rules, such as: 

  • Cutting out entire food groups
  • Following rigid meal schedules
  • Relying on willpower alone for behavior change 
  • Labeling foods as “good” or “bad” often backfires.

Research consistently shows that restrictive diets increase the risk of binge eating, burnout, and weight gain. When a plan feels unsustainable, it usually is.

Studies have shown that dietary restriction is associated with increased cravings. It actually causes overeating. The stricter the rules, the harder it is to maintain the diet.   Healthy eating works best when it is realistic and flexible, not restrictive and punishing.

2. They Are Based on Unrealistic Expectations 

We live in a culture where we are taught to expect “instant results.” So, many people expect change to happen fast. When an overnight transformation doesn’t happen, a person may quickly become unmotivated. But, expecting rapid change is likely to lead to failure. Physiological changes, especially metabolic changes, take time. 

In addition, habit formation is also a gradual process.  According to Scientific American, it’s a myth that it takes just 21 days to form a habit. In studies, the average amount of time it takes to form a habit is roughly 3 times that, or 66 days. That’s 66 days of consistent work. For some people, it took just over 250 days. Sustainable progress is slow. However, it is far more likely to last.

3. They Require Too Much Planning 

Another frequently overlooked reason healthy eating plans fail is because of the work that goes into them. Many of the healthy meal plans that you find online are over-optimized. 

Trying to figure out the calories, macros, and food groups for 21 meals is a huge cognitive load. Meal planning can easily become a second job. And this is just the planning; it doesn’t include cooking and cleanup. 

All of this is mentally exhausting, so people tend to just give up and opt for convenience instead. 

Structured but flexible systems tend to work better. Reducing daily decisions around food makes consistency far easier. Services like LocalFoodz meal delivery help remove the planning and work of eating healthy. This makes sticking with a healthy diet so much simpler. 

4. They Focus on Extreme Clean Eating 

Clean eating refers to an approach that focuses on whole, unprocessed foods. On social media, you may see fresh, real ingredients showcased in photos and videos.  The problem is that meal plans built around this approach tend to focus on very strict rules. Trying to follow them can increase food anxiety and feelings of guilt. 

Psychological studies have shown that adhering to inflexible food rules, such as only eating “clean” food, is more likely to cause binge eating.  The healthier approach? Your eating habits should support your life, not dominate it.

What a Sustainable Weight Loss Meal Plan Actually Looks Like

Most New Year’s resolutions fail by February because they’re built on unrealistic expectations. The approaches that actually work don’t require hours of careful meal prep. Instead, they are flexible, balanced, and prioritize nutritional balance over social media trends.  If you want to make a change that lasts beyond February, focus on these five principles. 

1. Structured, But Not Rigid 

The most effective meal plans that work long-term aren’t the most trendy. They are built on solid nutritional science and designed to fit into your actual life. They give you a clear framework to follow. However, they shouldn’t make eating healthy feel like a punishment. You aren’t locked into eating the same thing every day. These meal plans have room for your preferences. 

This is where pre-built meal plans organized by specific goals, such as low-carb, become especially helpful. Whether you’re focused on muscle building, weight management, or balanced nutrition, you get meals that are designed for your specific goal while still having different options to choose from. 

2. Involves Fewer Decisions 

The average person makes over 200 food-related decisions every day. Decision fatigue refers to the mental exhaustion that occurs from making too many decisions. We have all felt it. The problem is that it leads to poorer decision-making. 

When meal plans are very complicated and require a ton of effort, people are much more likely to abandon them and choose quick (and unhealthy) takeout instead. 

A 2025 article published in Nutrients points out that frequent food decisions throughout the day likely contribute to decision fatigue, which then leads to more impulsive and less health-conscious eating. The review suggests that having healthy options ready to go, may be one of the best ways to counteract this effect.

3. Makes Room for Real Life (and Dessert)

People who maintain healthy habits long-term focus on consistency over perfection. Enjoying dessert or missing a meal prep day does not mean that the plan is ruined. However, many people have the mindset that if you mess up your meal plan, then the whole plan is ruined. This mindset causes them to quit entirely.

A sustainable approach makes room for mistakes (and dessert). People who take this approach go ahead and satisfy those sweet cravings with keto scone bites now and then. Enjoying something sweet doesn’t mean that you have to abandon your plan. It is part of the plan. 

4. Fits Into Your Routine 

When it comes to behavior change, routine is critical. It reduces cognitive load and automates actions. Having predictable meal options, eating at regular times, and reducing choices around food all support consistency.

When you have a routine, healthy eating becomes automatic. Healthy routines don’t have to be rigid. They simply need to be something you can repeat daily. 

5. Focuses on Balanced Meals Over Diet Trends

One reason January plans fail is that they follow social media trends rather than scientific evidence. Those viral TikTok trends may seem appealing, but they rarely are based on science, which makes them unlikely to be effective. Furthermore, many could be harmful. According to research conducted by MyFitnessPal, only 2 percent of the nutritional advice found on the platform is accurate compared to the actual nutritional guidelines from health officials. 

Instead of relying on guidance from social media influencers who may not be qualified to provide nutrition advice, choose an approach that is based on science. Look for one that emphasizes balance over extremes, which is how LocalFoodz meals are designed. 

Building a Sustainable, Healthy Eating Plan 

If your goal is to maintain a healthy lifestyle beyond January, as part of a sustainable weight loss program, focus on these things: 

  • Aim for consistency, not perfection: Missing a day doesn’t mean that you cannot restart. 
  • Allow flexibility without guilt: Choose customized meals that allow you to select what you want to eat, including snacks and desserts. 
  • Reduce decision fatigue wherever possible: Choose healthy, fresh meals that are already nutritionally balanced. 
  • Choose sustainability over speed: When it comes to adopting a healthier diet, slower progress wins. 
  • Focus on balance, not restriction: Your body needs a mix of macronutrients to function. Eliminating what might be considered to be “unhealthy” food groups might seem like a quick way to lose weight. However, healthy fatsand carbohydrates are extremely important. Eliminating or restricting these can affect hormone regulation and more. 
  • Don’t fear convenience: Healthy eating does not require hours of meal prep. This is nothing more than a myth. Convenient meals from LocalFoodz offer flexible, nutritionally balanced options without the fuss. 
  • Take the stress out of healthy eating: Pay attention to how your eating plan makes you feel emotionally. If you feel bad about yourself because of food choices,  it’s working against you. Healthy eating should feel supportive, not stressful. 

Final Thoughts: The Real Reason Healthy Eating Resolutions Often Fail 

Most New Year’s weight loss meal plans fail, not because of willpower, but because they focus on completely overhauling your diet, or expect too much, too quickly. Healthy eating that is realistic and satisfying stops being a January resolution and becomes a habit. 

Sustainable weight loss meal plans that work fit into your daily routine. They feel enjoyable instead of being overly restrictive. They are also flexible, balanced, and yet structured at the same time. 

Read More
By
Fitness

The Science of VO₂ Max: How to Measure, Improve, and Use It to Boost Fitness

If it seems like VO₂ max is everywhere from your FYP (For You Page) on social media to background chatter at the gym these days, it’s because it is. So, what is VO₂ max? VO₂ max measures how much oxygen your body can use during intense exercise. Why is that important? Your VO₂ is a huge metric of your cardiorespiratory fitness and aerobic endurance. Both are important for fat burn and muscle building—not to mention that VO₂ gives a great benchmark for overall wellness. There’s no need for there to be a mystique around the VO₂ max definition. Come learn how to make this metric your friend for getting in the most empowered shape of your life.

The Science Behind VO₂ Max

VO₂ stands for Volume of Oxygen. Oxygen fuels our muscles, heart, lungs, and endurance—because it’s responsible for energy production. The oxygen in our bodies enables our bodies to generate enough of the ATP (adenosine triphosphate) that essentially serves as the main energy currency exchanged between cells. If we don’t have the oxygen needed for ATP generation, our bodies can’t efficiently use energy. This is where we get slow, sluggish, and exhausted.

When we exercise or do any activity that requires exertion and endurance, the heart and lungs work together to take in more air and pump more blood to deliver more oxygen to our muscles.

With all of this in mind, the VO₂ is the gold standard for cardiovascular fitness because a higher score indicates better physical conditioning and stronger recovery. VO₂ is important even if you don’t aspire to be a gym baddie. The simple truth is that higher VO₂ max is linked to stronger cardiometabolic health and lower mortality risk.

How VO₂ Max Is Measured

Let’s crack the science on how to measure VO₂ max. Traditionally, a VO₂ max test is only done in lab settings with doctors. This usually includes some type of incremental exercise test done on a treadmill or exercise bike while the participant wears a mask for gas analysis. VO₂ max testing is sometimes done in outdoor “field test” environments. In this scenario, the participant is usually running or walking over a set time or distance. Popular options are the 12-minute Cooper test or single-mile Rockport walk test.

More recently, VO₂ max monitoring has become widespread thanks to fitness trackers. Apple, Garmin, and Fitbit all have VO₂ metrics. Smartwatch trackers generally estimate VO₂ each time you record a fast-paced run or brisk walk using a combination of heart-rate monitoring and GPS tracking. While great for getting a general baseline for fitness purposes, smartwatch VO₂ max monitors are not considered as accurate as actual VO₂ testing in a controlled environment with professional equipment.

One study that looked at the validity of wrist-worn activity trackers for estimating VO₂ and energy expenditure found that these devices and apps are most likely not accurate enough to be used for sports or healthcare applications. Researchers behind the study also noted that the potential for performance-specific misjudgments of activity trackers could potentially lead to an increased risk of injury due to overload. Ultimately, these trackers should be viewed as simply “one more tool” for guiding workouts.

What’s a Good VO₂ Max?

It’s hard to throw out a general number. That’s because we look at VO₂ max values by age or athletic status when determining what’s ideal. The number you see for your VO₂ max score represents the maximum volume of oxygen your body uses per minute per kilogram of weight. We can very generically say that a good VO₂ max score is 45 to 55 (mL/kg/min) for men and 38 to 45 (mL/kg/min) for women. Anyone with a score above 50 is generally considered to be in excellent shape. Scores below 30 indicate that your body isn’t efficiently using oxygen during workouts. Here’s a breakdown of average VO₂ max range by age and gender:

Women:

  • 29 and under: 29 (Poor), 24-30.9 (Fair), 31-38.9 (Average), 39-48.9 (Good), 49 (Excellent)
  • 30-39: 19.9 (Poor), 20-27.9 (Fair), 28-36.9 (Average), 37-44.9 (Good), 45 (Excellent)
  • 40-49: 16.9 (Poor), 17-24.9 (Fair), 25-34.9 (Average), 35-41.9 (Good), 42 (Excellent)
  • 50-59: 14.9 (Poor), 15-21.9 (Fair), 22-33.9 (Average), 34-39.9 (Good), 40 (Excellent)
  • 60-69: 12.9 (Poor), 13-2.09 (Fair), 21-32.9 (Average), 33-36.9 (Good), 37 (Excellent)

Men:

  • 29 and under: 24.9 (Poor), 25-33.9 (Fair), 24-43.9 (Average), 44-52.9 (Good), 53 (Excellent)
  • 30-39: 22.9 (Poor), 23-30.9 (Fair), 41-41.9 (Average), 42-49.9 (Good), 50 (Excellent)
  • 40-49: 19.9 (Poor), 20-26.9 (Fair), 27-38.9 (Average), 39-44.9 (Good), 45 (Excellent)
  • 50-59: 17.9 (Poor), 18-24.9 (Fair), 25-37.9 (Average), 36-42.9 (Good), 43 (Excellent)
  • 60-69: 15.9 (Poor), 16-22.9 (Fair), 23-35.9 (Average), 36-40.9 (Good), 41 (Excellent)


Why VO₂ Max Matters

VO₂ is a key health indicator. Focusing on your VO₂ max is important if you’re striving for better metabolic health and longevity. A good VO₂ max can mean improved stamina, better overall fitness levels, and reduced cardiovascular risk. It can also simply help you to enjoy better athletic performance for running, cycling, swimming, and more. At Local Foodz, we offer a variety of customizable meal plans that support fitness and recovery by fueling muscles.

How to Improve VO₂ Max

You’re not stuck if your VO₂ max number is low. There’s plenty the average person can do to increase fitness levels and help their bodies optimize oxygen output.

  • High-intensity interval training (HIIT) is one of the best ways to improve your VO₂ max. A 2023 study shows that VO₂ max was significantly increased after HIIT compared to regular workouts. Additionally, Zone 2 cardio (steady-state endurance) is also great for boosting VO₂ max if you’re looking for a more moderate-intensity path to fitness. Performed at a consistent pace, Zone 2 cardio generally involves keeping a pace that’s 60% to 70% of your max heart rate. It’s ideal for both burning fat and building endurance.
  • Nutrition also matters for VO₂. Curated meal plans full of endurance-building foods that help to support oxygen transport to your muscles can help you eat your way to better performance. Think of iron-rich and high-protein foods, foods with plenty of high B vitamins, and foods with omega-3 fatty acids. Some of the best foods for improving VO₂ max scores include leafy greens, beets, sweet potatoes, fish, nuts, and eggs.
  • Consistency is key. Consider the path to an optimal VO₂ score as a long cross-country race instead of a sprint. Changing your VO₂ max score should be done with a method geared toward progressive overload—meaning you need to gradually increase the demand you place on your muscle. Doing too much too soon can lead to poor recovery or muscle injury. Being consistent with a muscle-building diet plan and exercise routine can get you to your ideal VO₂ max score without pain.

Myths and Misconceptions About VO₂ Max

  • You’re VO₂ max number doesn’t matter unless you’re an athlete. You may hear some people try to tell you this. It’s true that athletes use their VO₂ max scores as part of training. However, that doesn’t mean the average person aspiring for fitness can’t also use this important wellness indicator to shape their goals—and enjoy better, more fulfilling workouts and results.
  • You need the highest score possible. You also shouldn’t necessarily listen to people who are obsessed with getting the highest VO₂ max score possible. This is an individual benchmark. Talk to your doctor about reaching the best score based on your personal wellness goals.
  • Finally, some people will swear that you cannot shift your VO₂ max number with exercise and diet. That simply isn’t true. While your personal metabolic baseline may determine the amount of shifting possible, we can all improve this fluid metric with a little work.

How to Track Progress

The easiest way to start tracking your VO₂ max is with a wearable device or app. Get your full health spectrum in front of your eyes by combining VO₂ max with other metrics like heart rate, lactate threshold, and rate of perceived exertion (RPE).

When to Talk to a Professional About Your VO₂ Max

Consider a formal VO₂ test if you’re struggling with energy and endurance. For example, if you’re gasping for breath during workouts. Some people also get professional testing done before embarking on big fitness goals like running marathons or beginning intensive weight-training plans.

Give yourself grace by remembering that VO₂ max numbers drop naturally with age. However, a steep or very rapid decline can indicate a cardiovascular or respiratory issue. Let your doctor know if your numbers change dramatically without a known cause. Remember that reversible factors like dehydration, poor sleep, and recent illness can all cause VO₂ max to dip.

Key Takeaways

VO₂ max measures how much oxygen your body consumes while exercising. While commonly measured by athletes seeking to maximize endurance and recovery, VO₂ max is an important fitness and wellness metric for everyone. Oxygen-promoting exercises and foods can help you boost VO₂ levels.

Additional Source:

A Good VO2max Charts by: Age, Gender, Sport and Athlete Fitness
Read More
By
Dietary Goals

Scared of Carbs? Here’s Why You Should Actually LOVE Them

Do you instantly refuse or reject high-carb foods? Carbohydrates have a bad reputation and frequently take the blame for weight gain. Some influencers are embracing a zero-carb or carnivore diet and eschewing carbs altogether. 

Are carbs really that bad for you? It’s true that carbs have been linked to an increased risk of heart disease, obesity, and inflammation. A diet high in ultra-processed, high-calorie carbohydrates — like candy, chips, and soda can contribute to weight gain and obesity. 

But these aren’t the only types of carbs. Many of the healthiest foods (legumes, oats) are higher in carbohydrates. Let’s take a closer look. 

What Are Carbohydrates? 

Carbohydrates are one of the three macronutrients found in food. Other macronutrients include fat and protein. All three macronutrients play an important role in your body’s functioning. The healthiest diets include all three. 

Carbohydrates are broken down into glucose during digestion. They then become the main energy source for the body. 

There are two types of carbs: simple and complex. Simple carbs are broken down more quickly. 

Complex carbs take longer for the body to process. 

Simple Vs. Complex Carbs 

Simple carbs are very easy to digest. They provide your body with a short burst of energy. Examples include: 

  • Table sugar 
  • Honey 
  • Brown sugar 
  • Agave 
  • High fructose corn syrup
  • Sucrose 

You can find added simple carbohydrates like high fructose corn syrup added to things like breakfast cereals and sweetened yogurt. Simple carbohydrates like sucrose and fructose are naturally found in bananas and other fruits. Eating simple carbs can cause spikes in blood sugar. This can make you feel hungry much quicker and can lead to overeating and ultimately weight gain. 

Many people think of simple carbohydrates as being “bad” for you. But, this isn’t necessarily true. Unprocessed simple carbohydrates like fruit contain important nutrients and fiber, which the body needs. As long as you are eating appropriate serving sizes and stick to unprocessed foods, simple carbohydrates are part of a healthy and nutritious diet. 

Complex carbohydrates include starches and fiber. These carbohydrates are considered among the healthiest to eat. They take longer for the body to digest, and cause blood sugar to rise more slowly and steadily. They provide you with sustained energy and prevent unwanted blood sugar spikes. Foods that are rich in complex carbohydrates include brown rice, whole grains, barley, oats, potatoes, beans, and vegetables. 

How Many Carbohydrates Do You Need? 

Carbohydrates should make up the majority of your macronutrient needs. Carbohydrates should make up between 45 to 65 percent of your daily calories, according to the Dietary Guidelines for Americans. Generally, if you eat 2,000 calories a day, you need about 225 to 325 grams. 

The amount of carbs you need may vary depending on your age, sex, and physical activity level. If you are an athlete or engage in intense training, then 55 to 65 percent of your calories should come from carbohydrates. You can track carbs by looking at nutrition labels on the back of foods. 

What Is the Link Between Carbs and Weight Gain?

While it’s true that low-carb diets have been shown to be effective for weight loss, that doesn’t mean that diets higher in carbs necessarily lead to weight gain. Low-carb diets work well because they largely eliminate refined carbs, which we will get into later. 

How Carbs Benefit Your Health 

In spite of their reputation, carbohydrates play a vital role in our overall health. Here’s why you need carbs.  

Helps Control Your Weight 

Many people are surprised to find that carbohydrates can actually bolster weight loss efforts. That’s because many healthy high-carb foods are high in fiber. Examples include oatmeal and beans. The fiber helps you stay full for longer. 

A 2018 study, published in the journal Nutrients, found that a high-carb, low-fat plant-based diet resulted in a reduction in body mass index (BMI) in overweight participants. 

​​Another study found that participants who ate a high-carbohydrate diet (80% calories from carbs) that was also high in fiber lost weight and also had a drop in blood sugar and blood pressure. 

Provides Energy

Carbohydrates are an essential source of energy. In fact, they are the body’s main and preferred energy source. Each gram of carbs provides four calories of energy. This energy is used for everything from simply breathing to playing a game of pickleball.  

Guards Against Disease 

Fiber is an important carbohydrate that plays a vital role in preventing negative health outcomes. Dietary fiber can significantly reduce the risk of stroke, heart disease, high cholesterol, and heart attack. Fiber also decreases the risk of diabetes, reduces inflammation, and helps you stay full. 

Support Cognitive Functioning 

The brain relies on carbohydrates to provide its fuel. The energy that you get from carbs is used by the brain for cognitive functioning. It helps with things like focus and concentration. That’s why if you don’t eat enough carbs, you might experience things like brain fog and have trouble concentrating. 

May Help You Live Longer 

The Okinawa diet, which refers to the diet people living on the Japanese island of Okinawa is very high in carbohydrates. This diet emphasizes complex carbohydrates like vegetables, potatoes and legumes. People from Okinawa have the longest lifespans in the world. It’s thought that their diet contributes to a reduced risk of chronic disease and lengthy lifespan.  

Supports Gut Health and Digestion  

Carbohydrates that are rich in fiber support a healthy digestive system and promote gut health. Carbs also play a vital role in our overall gut microbiome, according to 2020 research published in the journal Microorganisms. 

If you’re not eating enough carbs, you might notice constipation and unwelcome changes in your gut health. That’s because fiber helps soften your stools and incrases the bulk to make it pass through your system easier. 

Fuels Athletic Performance 

Carbs are the main source of energy for intense workouts. They are stored in the liver and muscles as glycogen, which is then used as energy. If you do strenuous workouts, like CrossFit or high-intensity interval training (HIIT), it’s especially imperative that you get enough carbohydrates. One study, published in the Journal of the International Society of Sports Nutrition, found that consuming proper amounts of carbs is one of the best ways to improve athletic performance for both athletes and active individuals. 

Ingesting healthy high-carb foods pre-workout could help your endurance during training sessions. Look for simple carbs that are easy to digest, such as bananas or fruit smoothies. 

The Best High-Carbohydrate Foods 

Many people think that all carbs are created equal. But, that definitely isn’t true. Unprocessed or minimally processed foods are the best sources of carbohydrates. Stick to these nutrient-dense types of foods: 

Whole grains – Whole grain pasta, oats, and brown rice. 

Legumes – Chickpeas, beans, and lentils 

Vegetables and fruits – Carrots, potatoes, beets, apples, and bananas 

These foods are healthy and often contain a variety of other minerals and vitamins, as well. Examples include: 

  • Lentils – Besides being high in carbohydrates (20.1 grams per 100-gram serving), lentils are also high in protein. They are also high in fiber, calcium, phosphorus, folate, and potassium. 
  • Brown rice – Brown rice has 23.5 grams of carbohydrates per 100 grams. Brown rice is also rich in fiber, folate, calcium, riboflavin, manganese, and other antioxidants. 
  • Oats – Oats contain a whopping 66.3 grams of carbs per 100 grams. They are also high in fiber. Oats contain antioxidants that have been found to promote heart health and reduce the risk of cardiovascular disease. 
  • Sweet potatoes – Sweet potatoes are a delicious root vegetable. One 100-gram (g) baked sweet potato with the skin has 20.7 g of carbohydrates. It is also a good source of vitamins A, C and potassium. 
  • Bananas – One medium-sized (100-gram) banana has 22.8 grams of carbs. Bananas are a good source of vitamins C, A, and potassium. 

Try to incorporate some of these higher carbohydrate healthy foods into every meal. 

What Carbs Should You be mindful of?  

Some carb sources are healthier than others. Processed foods are probably the worst foods to get carbohydrates from. These foods tend to be high in sugar and lack important nutrients. They can wreak havoc on our bodies. Even ones that seem healthy like granola bars, can have tons of added sugars and be unhealthy. Here are some refined or ultra-processed foods to be mindful of: 

  • White pasta 
  • White rice 
  • Sweetened breakfast cereals 
  • Muffins and cookies 
  • Pastries and cakes
  • Donuts  
  • Fruit snacks 
  • Potato chips 
  • French fries 
  • Sugar-sweetened drinks 
  • Ice cream 

Don’t Ban Carbs From Your Life

It’s a myth that carbs are not healthy. Your body needs carbohydrates to function the way it should. While low-carb diets can be helpful for some people, there’s no reason to altogether avoid foods that are high in carbohydrates. Carbs make up part of a healthy diet.  

Carbohydrates that come from unprocessed whole foods provide your body with important antioxidants, fiber, and a range of minerals and vitamins. In addition, they offer many health benefits. It’s easy to get plenty of healthy carbs when you have made-to-order fresh balanced meals delivered right to your door. 

Read More
By
Health

How to Prevent Tech Neck and Use Your Phone Comfortably

Photo by Ketut Subiyanto

Feeling like your neck hurts? Your screen may to blame. Specifically, your phone. Based on a 2019 study, on average, people spend about 3 hours and 15 minutes on their phones, pick up their phone 58 times a day, and cannot spend go longer than 1 hour and 43 minutes without touching their phones. These numbers have likely increased since 2019 due to COVID-19.

Unfortunately, the amount of time spent on our phones has physical impacts. Neck Pain, eye strain, and cramped hands are a few of the all-too-common problems from excessive phone use. Fortunately, there are ways to reduce your discomfort through the following phone ergonomics tips: 

Hold your Phone Higher to Stop Tech Neck

Many of us tilt our head forward and down when viewing our phones, resulting in discomfort over time, known as “Tech Neck.” To prevent unnecessary strain on your neck, keep your shoulders relaxed and use your arms to lift your phone higher to view your screen. That way, you can maintain a neutral neck position by having your head directly above your shoulders and your chin parallel to the floor. 

Switch Up Your hands and Relax Your Grip

It’s common to use our thumb or one hand when on our phones. Instead, alternate hands and/or use both hands when holding your phone, and switch between your fingers and thumbs to scroll and type.

Also, to relax your hand when holding your phone, integrate a grip accessory on the back of your device, such as a strap or other attachment. Keep your wrists in a straight, neutral position when on your phone, as angling your wrists causes more strain.

Photo by Blue Bird

Talk Hands Free

Do you ever find yourself on the phone for long periods of time, either cradling your phone between your ear and neck or holding your phone up with your arm? To take calls with ease, put your phone on speaker or use a headset/earbuds. This will help you maintain neutral neck posture and frees up your hands.

Take Breaks

Lastly, along good posture, make sure to take breaks! Staying in the same position for extended periods of time, no matter how good your posture, is not healthy. If you’re using your phone for more than 15 – 20 minutes, put it down and walk around, get water, use the bathroom – do something to change up your position. Your body is meant to move!

These tips are simple and will help you combat discomfort associated with the phone. If these sounds like a lot, try incorporating one recommendation at a time. With some practice, you can use your technology comfortably and get rid of tech neck!

Read More
By
Health

The 12 Best Foods to Eat This Fall

Butternut Squash

From pumpkin to apples, fall offers some of the most delicious and nutrient-packed foods. Here are 12 of our seasonal favorites!            

Fall is a favorite time of year for many. The crisp, cool air and turning leaves are wonderful, but another reason to love the season is the delectable fall foods.

It’s harvest time, and that means that there are opportunities to enjoy fantastic foods that feature unbeatable flavor and texture.

When you put these foods on the table this fall, you’ll enjoy a more colorful plate as well as gain all of the benefits of antioxidants, protein and fiber. These foods offer quite a bounty of benefits. 

In fact, many of these items could be classified as superfoods. If you are committed to getting lean, supporting longevity and enhancing physical performance, it just makes sense to add these dishes to your regular nutritional routine.

Let’s take a look at some of the dishes and foods that are the stars of any fall meal plan.

1. Root Vegetables

Root vegetables are fall and winter vegetables that typically grow under the soil. Examples include sweet potatoes, carrots, jicama, and garlic. Root vegetables are packed with antioxidants and fiber.

So, how can you enjoy root vegetables? My favorite way to eat them is to roast them. Roasting makes them tender and caramelized. You can also shred them and make them into healthier hashbrowns. Some root veggies, like carrots, can be shredded and added to fall salads.

You could also try a whole wheat pasta with roasted veggies. What could be more satisfying than a big plate of pasta on a chilly day? The best part is that this pasta is good for you because it’s made with whole grains. That translates to a meaningful serving of fiber, which causes blood sugar levels to rise more slowly, thereby preventing food cravings. Whole wheat pasta also has a slew of valuable phytochemicals, minerals and vitamins. At the same time, it promotes gut health and contains more fiber than regular pasta. If that isn’t enough incentive, consider the veggies. Packed with vitamins, minerals, fiber and other good-for-you components, they are the perfect complement to a whole wheat pasta meal.

Photo by EKATERINA BOLOVTSOVA

2. Brussels Sprouts

It turns out that there was a good reason why your mom always wanted you to eat your Brussels sprouts. They are incredibly good for you.

Brussels sprouts are part of the cruciferous family, the members of which are rich in items such as vitamin C and folate. Another reason to add them to your list of staple foods is the presence of cancer-fighting compounds. If your goal is lifelong health and fitness, Brussels sprouts can be an excellent choice.

3. Pears

Pears are sweet, crisp, and delicious — what’s not to love about them? Even better is the fact that they are a great source of both fiber and vitamin C. In fact, just one pear offers more than a quarter of your daily fiber needs (based on a 2,000-calorie diet).

Pears help keep hunger at bay thanks to the amount of fiber they have. This fact makes them a great snack in between lunch and dinner. Pears contain a type of fiber called pectin. This type of fiber helps slow down digestion. Studies have found that pectin may help to reduce the risk of heart attack.

Choose firm pears that give with gentle pressure. Store them in a fruit bowl or the fridge if you will not eat right away.

Tip: Splash cut pears with a bit of lemon juice to prevent them from turning brown.

4. Butternut Squash

Inflammation is a chronic problem in modern life, but regularly including butternut squash in your nutrition can change that. Additionally, this amazing fruit is packed with antioxidants, fiber, minerals and vitamins. Butternut squash is high in potassium, which is essential for heart health.

Eating squash regularly may even help improve your bone density. That is because it is high in manganese, which is essential for bone health. Manganese may also help promote long-term eye health.

5. Sweet Potatoes

Forget the version of sweet potatoes that you see on the table at Thanksgiving. If you go without marshmallows and other unhealthy ingredients, sweet potatoes are a healthy dish.

Try roasting, broiling, or mashing sweet potatoes as an alternative to the annual Thanksgiving treat. Prepared in these ways, sweet potatoes are a powerhouse food that’s full of manganese, magnesium and fiber. These substances are excellent for your metabolism as well as lowering blood pressure and increasing bone density.

If you have diabetes or are concerned about your blood sugar, you have even more reason to appreciate sweet potatoes. This dish won’t cause your blood sugar to spike the way that regular potatoes do.

6. Pumpkin

Fall is that time of year when everything seems to be flavored with pumpkin, and for good reason. Pumpkin is amazing for your health.

Pumpkins are about so much more than Halloween. With a mega-dose of antioxidants as well as fiber, vitamins and protein, pumpkin deserves to be labeled as a superfood. The main antioxidant in pumpkin, beta-carotene, is believed to reduce your risk of certain cancers, protect you against heart disease, and can even help mitigate your risk of developing macular degeneration.

Looking for ways to enjoy pumpkin? Try pumpkin mini muffins. They make an excellent snack between meals. Roasted pumpkin seeds are also a very tasty snack idea.

7. Broccoli

Here’s another cruciferous vegetable that deserves to be a part of your regular nutritional rotation. One of the main reasons for eating broccoli is the incredible amount of vitamin K that it contains. Essential for the proper functioning of a variety of proteins that help with blood clotting, vitamin K is critical to good health.

Broccoli also boasts a good concentration of folate, which is crucial for producing and maintaining new cells. Don’t forget that this powerful fall vegetable also is packed with antioxidants, minerals, vitamins and fiber.

8. Cranberries

What gives cranberries their distinctive, deep-red color? It turns out that it’s a compound known as anthocyanin. This compound is more than just a pretty color. It’s also a valuable antioxidant and anti-inflammatory agent. Cranberries even have a decent amount of fiber, which means they help you feel fuller longer. Plus, regularly including cranberries in your routine supports the health of your bladder and may guard you against cancer of the lung, colon, breast and prostate.

9. Apples

This quintessential fall food is a powerhouse when it comes to fiber. Eating just one small apple gives you four grams of fiber, making it easier to meet your daily fiber goal. When you ensure that you’re eating sufficient fiber, you are lowering your risk for type 2 diabetes, heart disease and colorectal and breast cancer.

Make sure you eat the apple’s peel because it’s packed with antioxidants and polyphenols that guard you against the oxidative stress that is a precursor for many chronic diseases.

10. Leeks

Leeks are one of the most underrated foods. They have a milder flavor compared to onions but pack all of the same nutrients. Leeks are packed with antioxidants, such as lutein and zeaxanthin.  They are also fiber-rich.

Wondering what to do with leeks?  These slim vegetables are a great substitute for onions. You can add them to your favorite pasta dish.

Photo by Emma Jones

Tip: Choose a pile of leeks that are crisp. Make sure you wash them carefully before cooking.

11. Mushrooms

Mushrooms are perfect when you need something to enhance your meal. Earthy mushrooms pair perfectly with so many foods. A good source of vitamins B and D, mushrooms are a great addition to everything from pasta to salads because the texture is similar to meat.

12. Radishes

Radishes are often ignored but they shouldn’t be. They are packed with nutrients including vitamin K, calcium, and potassium. The tiny radish is a versatile veggie that you can add to any fall dish. They are especially good with chicken street tacos. The radish adds a nice crunchy bite.

Let’s Recap

Thanks to the beautiful fall colors, changing leaves, and abundance of healthy and tasty fall vegetables, fall is one of the best seasons of the year!

Read More
By
Health

8 Common Nutrition Myths Debunked

Photo of Tres Tacos

Scrolling through Instagram and other social media sites, you’ll discover a variety of conflicting nutrition advice. Carbs are good for you. Carbs are bad for you. Red meat will lead to an increased risk of a heart attack. Red meat cuts the risk of a heart attack.

It can be hard to know what to believe. In this article, I will debunk some of the most popular nutrition myths.

#1 It Takes Too Much Time To Prepare Nutritious Meals

For most people, it just isn’t possible to cook heavy meals from scratch every day. When your time is taken up with work, kids, school, and other obligations, it can be impossible to find the time to find a healthy recipe, chop up vegetables, and cook the meal. Luckily, all of this is not necessary to eat healthy foods.

If you’re short on time, there are lots of ways to eat healthier, including utilizing meal delivery services. You can get fresh meals delivered right to your home. This totally eliminates prep and clean-up and makes it easy to fit eating healthy into your hectic schedule. All you have to do is sit back and enjoy a nutritious, tasty meal.

#2 Healthy Food Is More Expensive

The idea that healthy food is more expensive is something that you believe. I know that it’s certainly something that I hear a lot. But, it’s just a myth that it costs more to eat nutritious food. In the short run, it may be more expensive to eat healthier foods. However, this cost is extremely small compared to the health costs of an unhealthy diet, according to the Harvard School of Public Health.

Over the long run, poor nutrition costs much more. That is because diets high in sodium, saturated fat, and refined sugar are linked to a variety of health issues, including diabetes, stroke, and heart disease. These issues result in increased medical costs across a person’s lifespan. According to public health research, poor diets are linked to more than $50 billion in health care costs in the United States.

So, how can you save money on healthy eating? Healthy meal delivery can save you money on nutritious food if you use it in the right way, such as using it on a regular basis to replace trips to the grocery store. That alone can help you cut down on the costs of gas.

#3 Snacking Is Really Bad for You

Organic strawberry chia pudding

There are a lot of mixed opinions when it comes to snacking. Snacking gets a bad reputation. But, then others say that it’s not that bad. There is even research that indicates that it can actually reduce the likelihood of overeating at meals. So, who is right?

The truth is that snacking can be either good or bad. It can work for or against you. It depends on how you snack. On one hand, it takes the edge off your hunger and can supply the beneficial nutrients that your body needs. Snacking can be problematic if you choose highly processed cookies and chips from the vending machine which will ultimately cause your blood sugar to crash.

However, if you choose snacks that are nutritious, they can actually boost your nutrient intake. For example, this organic strawberry chia pudding is high in dietary fiber and protein, both of which are essential for a healthy diet. Both fiber and protein can help keep you full longer.

#4 Red Meat Should Be Avoided At All Costs

You have probably read the headlines: “Red meat is bad for you!” But, is it true? The answer is that it depends. There are many health benefits of eating red meat. However, the benefits boil down to what type of red meat you eat, how much, and how often.

There is evidence that eating certain types of red meat, especially processed meats, like sausage and bacon, are not good for your health. However, other types of red meat, including leaner cuts of steak are very nutritious. Eating these on a regular basis can help ensure that you get adequate amounts of protein in your diet.

# 5 I Take Supplements, I Don’t Have To Pay Attention To Nutrients 

Supplements can’t replace the nutrition that you get with healthy, fresh foods. According to WebMD, when you eat whole foods, you are getting food in its natural state, which is more likely to result in nutrients, vitamins, and minerals remaining intact in the food.

Studies have shown that eating fresh fruits and vegetables is a better way to get the vitamins and minerals that your body needs compared to taking supplements. Getting your nutrients from supplements can even be harmful to your health. That’s because some supplements can contain vitamins in excess of daily nutritional needs. However, scientists say that exceeding the daily nutritional limit of vitamins by eating whole and fresh foods didn’t show the same risk.

#6 There Is A Specific Diet That Is Perfect for Everyone

You’ve heard the praise: A ketogenic diet is best or perhaps a low-carb diet is best. In truth, every diet wants its fans to believe it is the one that they should be following. But, there is no such thing as the perfect diet for everyone. The best diet is the one that works best for you.

The perfect diet for you should be one that provides a variety of nutrients and that you enjoy. This may be a keto diet, low carb, low GI, or plant-based. It just depends on what you like to eat and on your specific dietary needs.

#7 Eating at Night Will Make You Gain Weight

So, does eating at night cause weight gain? According to conventional wisdom, it doesn’t matter what time you eat. A calorie is a calorie, whether you eat it at 8:00 AM or 8:00 PM. However, there are lots of studies that have shown that eating late at night does, in fact, can lead to excess weight gain.

So, what is the truth? The bottom line is that you are no likelier to gain weight from calories eaten at night. The problem is that people who eat at night are more likely to choose higher-calorie foods and they are also more likely to overeat. That is because you are more tired at night and it becomes harder to make good decisions. The tendency is to grab whatever is available.

The most important factor is that you stay within your daily calorie needs. A good way to do this is with a meal plan that counts the calories for you. Choose a plan that includes a variety of nutritious foods, as well as snacks. That way, you can eat anytime you’d like as long as you stick to the plan.

Photo by Ksenia Chernaya

#8 Eggs Are Bad for Your Heart

It is true that eggs are high in cholesterol. However, the cholesterol in eggs doesn’t cause cholesterol levels to skyrocket in the same way that foods high in saturated and trans fats do, according to The Mayo Clinic.

Eggs are nutrient-dense and are a great source of protein. In fact, one egg alone has almost six grams of protein. Eggs also contain all nine essential amino acids. This is an important fact because your body needs amino acids but can’t make them by itself.

Final Thoughts

It’s time to put the above common misconceptions to rest. Hopefully, this advice will help you integrate better nutrition into your life every single day for a healthier, happier you!

Read More
By
Dietary Goals

When it Comes to Eating Right & Meal Planning, it’s Time to Ask an Expert!

Dietician preparing a meal plan

Eating healthily for newbies can be a daunting task. Eating healthily for a newbie that has health complications like managing a chronic disease, living with a restrictive diet, and managing other elements of their life can feel like an impossible task. That is unfortunately why some people fall victim to fad diets, yo-yo dieting, and end up worse than when they started. 

But how does one manage to put themselves in any sort of restrictive lifestyle themselves while dealing with medical, social, and psychological pressures? Navigating daily life while trying to achieve a healthy and fitness goal can get pretty complicated. These are just some of the reasons someone should seek the help of a dietician. 

Dietitians are the experts in the area of Nutrition & Nourishment. Most of us may think of them as someone that treats people with obesity and weight issue, but there is so much more to it. 

A dietician can not only help you navigate healthy foods but also help you navigate healthy foods based on your pre-existing conditions. This may involve managing a chronic disease, re-storing your gut health, managing inflammation, and optimizing your lifestyle so your look and feel your best. We now know that what you eat on a day-to-day basis along with your other daily habits like exercise and meditation have a direct impact on your long-term health.

There are many things in life that we can’t plan for except our health. There are many studies and articles that support a balanced diet and exercise plan leading to a healthier lifestyle. However, it’s hard to put into practice without a plan.

Seeking advice from a Dietitian can help:

Photo of person chopping bell peppers
Photo by RF._.studio

1. Create a Customized Plan

Customized meal plan tailored for your specific requirements is the first step to your weigh loss journey.  A customized meal plan takes into account food allergies, caloric intake, protein requirement, food preferences and food intolerances. It gives you the freedom to enjoy foods that you love and make it easier to build a habit around it.

2. Meal Prep

Having a roadmap helps with meal prep, giving you a chance to have have better control of your weight loss. It decreases the time you spend for meal prepping and opens the door for variety foods.

3. Save Money

A customized meal plan saves you time & money by making planning and shopping easier and purposeful.

4. Metabolism Boost

Regular meals and snacks ensure that you have a balanced diet reducing cravings and hunger. It is a great way to reboot the metabolism and creating a healthy habit.

5. Accountability

The continual support/ coaching & guidance helps to keep you accountable and as a result have a better success.

6. Community Building

Being a part of a healthy community is the best part. People are often inspired to achieve their own goals by seeing examples of similar individuals that are further along in their journey. 

Read More
By
Fitness

Can Weight Lifting Help Heal Trauma?

Former competitive weight lifter and personal trainer Laura Khoudari turned to weight lifting to help her cope with trauma. Let’s take a look at how it can help.

In her book “Lifting Heavy Things: Healing Trauma One Rep at a Time,” former competitor Laura Khoudari details the benefits that she got from strength training after experiencing a trauma that left her with PTSD symptoms.

So, is lifting the best way to unburden yourself from a heavy emotional load? It turns out that weight lifting can do more than just keep you physically fit. It may also play an important role in mental and emotional fitness. Researchers have found that weight lifting can actually help people to deal with trauma.

While the official term for using weight lifting as part of a wellness plan in collaboration with a professional is called trauma-informed weight lifting, the truth is that anyone can tap into the potential benefits of lifting to overcome powerful emotional hurdles. The idea of lifting for mental health isn’t all that radical once you consider the relationship between physical activity and mental health.

A 2019 study found that three weeks of high-intensity resistance exercise is a feasible intervention for post-traumatic stress syndrome (PTSS) reduction in non-treatment-seeking adults who screen positive for PTSD and anxiety.

Is it time to find a new way to handle trauma that is limiting what you can enjoy, experience, and accomplish in your life? Learning about the ways that lifting helps to rewire the mind and body is the first step.

Take a look at the role weight lifting can play in healing trauma.

Understanding the Physical Effects of Trauma on the Body

While many people connect the idea of trauma with things that are happening in the brain, the truth is that trauma is often a whole-body experience with whole-body aftershocks. When we’re in a state of dealing with trauma, the nervous system is overtaxed. As a result, it becomes less resilient against stressors. This should sound relatable to anyone who has ever dealt with trauma.

When trauma responses kick in, it can be difficult to focus on tasks, relationships, personal hygiene, and other life responsibilities. It’s also very common to experience pain, sickness, low energy, digestive issues, and general feelings of being unwell when in a state of trauma response.

While it may be tempting to dismiss these symptoms as simply being psychological responses that begin in your head, the reality of trauma is that it depletes the nervous system to the point where people are much more likely to be susceptible to pain, illness, and injury.

Trauma doesn’t necessarily have to be “fresh” to create intense pain response in the body. Researchers have known for a long time that there’s a distinct connection between adverse childhood response and chronic pain.

Why Is Weight Lifting Such a Powerful Tool for Managing Trauma?

Photo by Ketut Subiyanto

The key behind why weight lifting is such a powerful tool for managing trauma comes down to resilience. Trauma is often closely linked with feelings of helplessness. A person who is in the midst of a trauma response may feel that they are not safe. They may also feel powerfulness against the thoughts, fears, and vulnerabilities that surround them. In addition, people with trauma often feel disconnected from their bodies. In some cases, dissociation serves as a defense mechanism for trauma survivors to escape the discomfort and uncertainty of being present in their own bodies. Weight lifting can help to address many of the core needs of people suffering with trauma.

Mindfulness

While it’s easy to think of the brawn associated with weight lifting, the truth is that lifting is actually a mindfulness activity at its core. During a lifting session, awareness, vagal tone, and parasympathetic nervous system activation are heightened. Weight lifting forces a person to focus on the present state of their body in a way that helps many people to reach a state of self-regulation that they can’t easily reach on their own.

People who lift weights must pay attention to the feeling of every muscle fiber, skin cell, and nerve involved in the process. In fact, being completely attentive during weight lifting is essentially “forced” simply because paying attention is essential for safety.

For someone who has spent time disconnecting from their body, this can be a very centering experience. Weights make a person aware of their body in an undeniable way. For instance, a person who has experienced abuse or violence may unknowingly walk around disconnected from the areas of the body that were involved in the abuse experience.

When a person interacts with a weight or barbell, they are often able to reconnect with that part of the body while coming from a place of strength instead of reacting from a place of helplessness. In many ways, weight lifting can be a reclaiming of bodily autonomy for people who have felt violated.

The lack of distraction required during weight lifting can also have a very centering effect. People dealing with trauma will often use distractions to try to avoid the emotions, thoughts, and sensations that cause discomfort. A lifting session provides an opportunity to focus intensely on a single task without any distractions.

Resilience

Lifting in a trauma-informed way also fosters resilience. Many people with trauma feel weak. While lifting may feel intimidating at first, it’s actually the difficulty of this task that creates the reward of confidence. The truth is that every person can benefit from trying new things. That’s because the thrill of getting over fear and reluctance to try something new triggers a rush of endorphins and dopamine. This fact alone is a good enough reason to try out lifting if you’re struggling with trauma. However, trauma-informed lifting provides the added benefit of increasing a person’s sense of agency.

For someone struggling with trauma, the empowerment that comes from using their body in a powerful way to achieve something hard helps the brain to rewire itself to create positive relational connections with the self.

Lifting as part of a trauma-focused group of people who have gathered together to empower one another can increase the benefits of these positive connections by extending them to include others. People who have struggled with “opening up” to others may find that the bonding experience of lifting while vulnerable in a group helps them to feel more connected to others again.

Of course, the actual physical strength that is gained through continual lifting has all kinds of implications. First, many people suffering from trauma find that watching their bodies become physically stronger through lifting helps them to turn their bodies into manifestations of self-trust.

Rediscovery of Goals and Curiosity

Photo by Gleb Krasnoborov

For someone who has been living in survival mode due to trauma, the idea of being curious, ambitious, or driven by goals can seem foreign. Trauma sufferers have often lived so long in a state of merely trying to avoid triggers that they abandon all of the optimistic, vulnerable, and future-focused aspects of life. Lifting can give those things back to them.

Purpose

Knowing that you’re expected at the gym can be an incredible motivation for showing up. When people make lifting a priority, they are driven by a purpose that can be seen, felt, and measured. Having a sense of purpose isn’t just about feel-good Hallmark sentiments. According to research, purpose is actually a matter of survival. A study published in 2019 found that having a sense of purpose is linked with a lower risk of death.

Should You Consider Weight Lifting for Trauma Healing?

There’s some really promising work being done right now on the relationship between trauma healing and weight lifting. However, lifting shouldn’t be seen as a “cure” for trauma that should replace any of the existing work you’re doing with a trauma-informed therapist. It’s also important for people to avoid placing pressure on themselves that will leave them feeling as though they’re doing something “wrong” if lifting doesn’t work for them. It’s not a replacement for therapy.

The reality is that a lifting session at the local gym is not enough to unfurl years of deep trauma that have drastically altered your nervous system. However, trauma-informed lifting can be part of a process of healing that allows a person to help regain resiliency and self-trust by connecting with their body in a positive, mindful way.

Finally, it’s important to have realistic goals when going into lifting. You should know that it can take people years of training to reach goal weights. Always prioritize your health and wellness above “wins” in the gym.

If you’ll be changing your workout routine as part of a wellness plan for your mental health, make sure your dietary habits are up to speed with your new needs. That means lots of healthy fats, lean proteins, leafy greens, fruits, and legumes. In addition, you’ll need to keep your hydration levels on pace with the new demands you’re placing on your body. Make a plan to compensate for all fluids lost by your body through sweat with extra water. Preparing for healing through lifting can be an important part of the self-care aspect of the process!

Read More
By