Blog

April 18th, 2014

2014April18_ExerciseGeneral_BIn a world of ever increasing weight gain, the way to lose weight can seem a far off destination that many women struggle to reach. It seems as if more research is looking at what causes women to be overweight, aside from simply too much of the wrong foods. In essence though, the answer is to eat healthily and exercise and that's what we promote at Kaia with our all-encompassing fitness programs such as BRIK and Core, as well as our nutritional plan. When you are on the right track with Kaia you also need to also ensure that you're not making the biggest weight loss mistakes!

You have the motivation, support and expert advice to help you lose weight, and yet without following some sensible tips you might find that success eludes you. To give yourself a good chance of changing your weight story, you need to really stick to some diet guidelines:

  1. TV dinners - It's better to focus on eating your meal and letting your food digest rather than eating in a mindless way when your attention is diverted. Eating slowly and chewing your food is best.

  2. Depriving yourself - The worst way to diet is to go without food for too long. Your body goes into starvation mode and then starts to store fat more easily when you do decide to start eating. You're more likely to get so hungry that you end up eating unhealthy foods that you suddenly crave too.

  3. Skipping breakfast - A good breakfast sets you up for the day and it is better to make this your main meal of the day if you want to lose weight, with a smaller lunch and healthy dinner. If you're too tired to eat first thing then try getting up earlier or taking a pre-prepared breakfast with you if you're out and about in the morning.

  4. Exercise - Diet and exercise go hand-in-hand. If you're not burning calories with some good quality cardio then you're not going to see the fat melt away either.

  5. HFCS - High fructose corn syrup is not just a no-no if you want to lose weight but a substance that should be on the banned list of anyone who wants to lead a healthier life. Found in lots of breads and pastries, as well as artificial sweeteners, HFCS increases food cravings and can play havoc with your digestive process.

  6. Cooking - If cooking isn't your forte, there's no reason to despair. Get hold of some easy to prepare low fat and nutritious recipes for some inspiration. Stick to simple foods such as grilled fish and a salad. You can add flavor with a homemade dressing that isn't calorie rich and a salsa full of fresh ingredients. By cooking your own food you have greater control over what you eat.

  7. Late night dining - It's understandable that busy days lead to eating at strange times and often the last meal of the day can be later than expected. Wherever possible try and stick to a schedule that has you sat down and enjoying your evening meal at a reasonable time, so that you have time to digest this before you bed down for the night.

  8. Temptation - Diet is about re-education and not about willpower per-se but putting yourself in the path of tempting goodies is sensible. This might be as simple of not buying certain foods for a while at least, and even adjusting your social life.

  9. Weigh-ins - There are plenty of people who are not overweight but are unhealthy, while you might want to lose actual weight, focusing purely on what the scale says can lead to an unbalanced approach to getting in shape. You want to tone your body and look great by losing weight in a sensible way. Drastic weight loss can be aging and leave you looking drained.

  10. Sleep - Enjoy it! Your body needs it and this can also help your body recover from the demands of the day. Lack of sleep can cause the body to release a hormone which stimulates your appetite, so next time you have a lie-in remind yourself that you are only enjoying the extra sleep for the sake of your weight loss plan!

Next month we'll share with you 10 more tips to avoid making the biggest weight loss mistakes! If you can't wait that long and want to know more then let us help you create a healthy strategy.


Published with permission from FitnessAdvisory. Source.

April 16th, 2014

2014April16_WomensFitness_BOne in eight women in the US will develop invasive breast cancer in their lifetime. A statistic that is shocking enough to propel women to make sure they get checked out. One study suggests that another weapon in the fight against this disease is sport. Here at Kaia, we believe in creating a positive and supportive female fitness environment for the wellness of women. When it comes to any potential health problem, prevention is better than the cure, and changes in postmenopausal hormone therapy has helped curb the incidences of breast cancer too. And it goes without saying that with greater awareness comes earlier detection and a higher rate of recovery. Is it time to exercise to keep breast cancer away?

It is easy to think about exercise being good for your heart and general health. And many women enjoy training to get in shape and potentially lose weight too. Greater mobility and flexibility can really boost energy and confidence levels for a overall better quality of life.

Preventing life changing problems

However, activities can also help in challenging potentially life changing illnesses such as diabetes and, according to research which was presented recently at the 9th European Breast Cancer Conference by the International Prevention Research Institute in France, potentially breast cancer too. This consisted of analysis of 37 studies published from 1987 to 2013.

12% reduced risk

The results suggest that an hour of sport activity a day can reduce the risk of breast cancer by as much as 12%. These findings were also found irrespective of age and weight or geographical location. Another important point that was revealed was that this reduced risk didn't seem to lessen for women starting exercise at a later age. So this does suggest that even if you haven't always been active there's a really good reason to get fit now.

Positive protection potential

Although more research is undoubtedly needed in this area and the way in which exercise offers possible protection against certain health conditions, this latest research is certainly positive, as Professor Mathieu Boniol, Research Director at the French institute points out, "Adding breast cancer, including its aggressive types, to the list of diseases that can be prevented by physical activity should encourage the development of cities that foster sport by becoming bike and walk-friendly, the creation of new sports facilities, and the promotion of exercise through education campaigns."

Exercise for wellness

Regardless of the results of medical research and studies, women look to improve their health through balanced exercise and cardio workouts, as well as with a diet that is rich in vitamins and nutrients and not packed with saturated fats. Positive studies can really add a great element of motivation too, as women set and work towards their fitness goals. This includes being body and health aware and taking a holistic view with a healthy lifestyle that promotes longevity and a better quality of life.

If you're not already joining us and keeping fit then you might want to make some changes for the future and get in touch now. We can offer you expert guidance and the right type of support to get on a fitness path toward a healthier you.
Published with permission from FitnessAdvisory. Source.

April 15th, 2014

2014April15_ExerciseGeneral_BWhether you want to keep track of your fitness, lose weight or follow a more nutritional diet, you can support your journey to a healthier you with the latest in personal technology. Health and fitness apps have come a long way and can be a great add-on to training with our dynamic real life coaches here at Kaia and being part of our women-only exercise community. Your smartphone might just turn out to be a great digital fitness friend, although being a Kaia Girl means you have plenty of positive people around you anyway!

There seems to be an app for pretty much anything and everything so it's no surprise that the health and fitness market has also gone digital. However, what started not that long ago to be a few apps, used by a small number of tech-literate types, has expanded into a big showcase of innovative applications attracting wider appeal and interest. While the list of apps is seemingly endless, here are a few ones you might want to know about just to show you how in shape technology is when it comes to your health and fitness.

Argus A free app for iOS, Argus tracks your fitness round the clock. It acts as a pedometer and tracks your nutrition with a calorie counter. Activity is tracked with GPS mapping and it even follows what you eat and drink. It then magically turns it all into readable information and feedback to help you reach your goals and understand your own behavior patterns.

MapMyFitness Another GPS tracking app is MapMyFitness which not only follows what you are doing but allows you to customise the app to specific activities too, whether that be taking a run or rock climbing. The data recorded includes the distance covered as well as your route on an interactive map. You can also keep a record of your time, workout history, as well as speed and the number of calories burned. This app is free and available for iOS and Android.

Fitbit You might have heard of Fitbit because of the Fitbit Flex tracker, a popular activity tracker gadget. You can use this and tracker Fitbit Force in conjunction with the Fitbit app too. As a standalone app you can also monitor weight loss, as the app counts calories and allows you to log your weight and health statistics such as blood pressure and your blood sugar levels. Available on Android, iOS and the Web at Fitbit.com this app ranges from free to an affordable USD $49 per year.

Noom Weight Loss Coach A pedometer keeps note of your steps, while health articles motivate you and your exercises are tracked. You can follow a healthy diet with nutritious recipes and find out about which foods are good for you and which aren't. The Noon Weight Loss Coach app uses color coding to offer valuable information on individual foods, as well as dishes at well-known restaurants. You can log your meals too with this free app which is available for iOS and Android.

Calm While you might want to track your health and fitness, as well as support a healthier diet, what about thinking about the health of your mind? Calm is a guided meditation app which is available free for iOS and Android. It has 50 mediations with 16 relaxing tunes to choose from too. With monthly updates, this is a perfect way to tune in to tune out a hectic life and simply unwind for clarity, relaxation and inner strength.

Next month we'll look at some more interesting health and fitness apps. Meanwhile, if you're not already part of a fitness program with us get in touch today!

Published with permission from FitnessAdvisory. Source.

April 10th, 2014

2014April10_ExerciseGeneral_BYou're putting in the effort and showing determination and what you expect are great results and to feel good too. It's how all women feel when they work out with Kaia, and our Kaia Girls love the experience too. If you're working out with Kaia then you're going to be engaged with a quality fitness routine, so there's no reason you cannot head straight toward your goals. However, as with every journey there are pitfalls along the way and one danger zone is when you've finished your workout and you are at risk of undoing much of your hard work. You won't if you follow Kaia's guide to post-exercise no-nos!

Making mistakes that are going to go against the benefits of your workout are easy to make but once you really consider them they are even easier to avoid too:

  1. Snack and mealtime indulging: If you've ever come out of an exercise class or training session and immediately grabbed a sugary snack or a fattening meal then you're not alone. It is not really your appetite talking though as much as your psyche which is telling you that you deserve a treat after all the work you've just put in. The problem is that if your goal is to maintain or lose weight you're going to find results just don't come quickly, if at all. Have a healthy meal waiting for you at home and take a nutritious snack with you so you're not tempted.

  2. Starving yourself: From one extreme to the next! While a calorie-rich take out might not be the ideal post-workout meal not eating at all is a bad idea too. Remember, you've hopefully been exerting some real effort and that means burning fat. You need a snack that's going to give you some fat, carbs, and protein within a couple of hours of stopping exercising, otherwise you won't see the best results and you'll mess with your metabolism too.

  3. Not thinking about diet and nutrition: Beyond the initial post-workout food it's worthwhile viewing your diet as an extension of your workout; as a complementary part of it. This means adopting a healthy meal plan that is going to keep on boosting your energy without adding in unnecessary dietary challenges for the body to cope with.

  4. Thinking you've done enough: After a workout it's natural to have a feeling of elation; after all, you've had lots of adrenaline and happy hormones racing around your body. Post workout you can bask in the glory of a great exercise session achieved but don't rest on your laurels and think you're done for a while. When is your next workout set for and are you meeting the weekly recommended amounts of moderate to vigorous activity?

  5. Hydrating with sugary drinks: You're glistening after a good cardio burst but perspiring does leave you feeling dehydrated. So, what do you reach for? The answer is water and not a sugary soda or a sports drink that's packed with sugar. Not only is this not going to hydrate it is the liquid equivalent of chowing down on some candy.

  6. Forgetting hygiene rules: Avoid rashes and germs by being aware of the fitness environment. Change out of sweaty clothes as soon as you are able and take a shower. Use hand sanitizer and avoid touching your face and rubbing your eyes, especially if you're using shared equipment. Simply washing your hands after a workout can cut down on germs spreading.

  7. Not cooling down: Stretch and take the pace down gradually after a workout. This way you can avoid blood pooling with a build-up of lactic acid, as well as feel more comfortable as you relax into a new post-workout zone.

Don't avoid post-workout mistakes by not working out at all though. If you're yet to get started then now is the time. Get in touch!


Published with permission from FitnessAdvisory. Source.

March 26th, 2014

2014March26_ExerciseGeneral_BWhen it comes to women's fitness there have been numerous studies establishing the many benefits of regular exercise, such as helping balance hormones and promote core strength. Many of these studies have also highlighted that exercise is great for cardiovascular health as well. However, the exact way exercise benefits women's hearts still needs to be fully explored and understood, especially at the cellular level. A recent study suggests that exercise increases the protein in mitochondria, which can resultm in improved cardiovascular health.

The study, published in the Journal of Proteome Research, highlighted preliminary findings that exercise increases the protein content in the heart cells’ mitochondria - a structure that produces energy needed by the body. But before we delve into the mechanism of how this happens, let us first take a look at mitochondria.

What are mitochondria?

Mitochondria are regarded as the powerhouses of cells, because they produce adenosine triphosphate or ATP, which serves as the cells' fuel. ATP is important for many life-sustaining processes happening in cells, such as respiration. This energy is also responsible for an individual’s capacity to exercise, and particularly for endurance training.

How does boosting mitochondria benefit heart health?

In the study the researchers experimented on two groups of mice. One group were put in a treadmill exercise regimen for 54 weeks, while the other group of mice didn’t do any exercise at all.

The researchers noticed that the mice who engaged in regular exercise had higher levels of two proteins - RAF kinase and p38 kinase - in the mitochondria cells in their hearts. These two proteins have been found to trigger beneficial cardiovascular effects, which explains why exercise benefits the heart.

How else can exercise affect mitochondria?

Aside from making the heart healthy, exercise also affects the mitochondria in other ways. For instance, a study on aging adults revealed that mitochondria content decreases as one ages. However, those who exercise regularly do not experience this reduction, hence their mitochondria function remains steady and does not decline. Furthermore, continuous exercise stimulates mitochondria growth, making older adults feel energized.

Aside from boosting the mitochondria in heart and muscle cells, exercise also increases the mitochondria cells in the brain. This results in positive mental effects, such as improving memory and concentration and relieving anxiety and depression. Furthermore, the brain is made more resistant to fatigue, which results in better physical performance. Because of these benefits, exercise can become a potential treatment for psychiatric and neurologic disorders.

By targeting the mitochondria in the heart, muscle, and brain cells, exercise could help prevent a number of diseases, especially for the aging population. A 30-minute jog every day can produce wonders in the long run. Make exercise a habit and you will reap its benefits as you age.

If you are looking to learn more about how to exercise in the right way, contact us today or join one of our classes to find out for yourself.
Published with permission from FitnessAdvisory. Source.

March 25th, 2014

2014March25_WomensFitness_BHormones have a lot to answer for! Busy passing messages on around the body, it's important that they work well together in a balanced and organized way. If one hormone steps out of line then all types of physical and mental chaos can ensue, such as issues with weight, mood, and libido, to name but a few, not to mention growth and development. Hormones that aren't balanced are believed to play a huge part in a variety of life-challenging illnesses such as endometriosis. We help women transform their lives through exercise with habits that inspire hormonal balance!

Your body is a complex biological machine that is so amazing that it deserves all the extra care you can give it. Your body needs to do what comes naturally and that is move, stretch, and basically exercise so you can achieve optimal functional fitness.

It's not only important to workout so that you can move more easily but also to keep your body's systems ticking away in the best way possible. Put it this way, when you don't exercise this passive behavior is actually causing damage.

As a woman your body undergoes natural hormonal changes, whether connected to your cycle or what stage you are at in terms of your fertility and menstruation period. If you have ever felt at the mercy of your hormones then you'll be interested to know that there are steps you can take to help achieve greater hormonal balance:

  • Exercise - Get your endorphins into your system and combat the negative effects of PMS, particularly pain and feelings of unhappiness and anxiety. Exercise can lessen estrogen levels where they are dominant and causing fat gains, particularly around the belly and bloating.

  • Don't overdo exercise - If you overdo it over an extended period then you may find that your estrogen levels drop so low that this has an impact on your cycle. For hormonal balance aim for balance with exercise too.

  • Reduce stress hormone levels - High cortisol levels in your bloodstream can cause you to put on weight, so reduce these by cutting back or eliminating caffeine from your diet and exercising to relax the body too.

  • Eat a fiber-rich diet - Often women need their system clearing of estrogen and fiber can help achieve this by binding to old estrogen and eliminating it. This stops a build-up and the health problems that spring from hormonal imbalances.

  • Go green at home - Toxins from toiletries and cleaning products can affect your hormones. In a recent study it was found that women working in an industry where they were exposed to phthalates and BPA had a fivefold increase in premenopausal breast cancer risk. Parabens are another no-no and found in some cosmetics!

  • Eat a good diet for your leptin levels - Leptin is a hormone connected with your metabolism and if this is out of kilter then this will have a knock-on effect on your other hormones. Refined carbs cause food cravings and a slower metabolism. In turn, high leptin levels can lead to weight gain and fertility issues.

  • Eat Omega 3 but not Omega 6 -  Manufactured oils often contain Omega 6 and as an inflammatory it is not great for the hormones either. Omega 3 found in fish is a great ingredient to keep you healthy and in better balance.

Exercise has a big impact on other non-reproductive related hormones in the body too:

Exercise-induced anti-aging fat burner

Irisin, a recently identified hormone that is released after exercise can reprogram the body to not store fat but burn calories instead. Along with this, a recent study suggests that there is a molecular link between this hormone and keeping your cells biologically young.

Growth factors boosted by exercise

Growth factors stimulate cell growth and muscle production, and obviously important function in cell repair, such as after exercise and to oversee the growth of muscle mass. Research has in the past suggested that exercise can slow down the decline of nerve growth factors which stimulate new neural cell growth in the brain, in other words, help prevent stem-cell decline with age.

We can help you find the right exercise plan to help balance your hormones and promote women wellness. Contact us to discuss.


Published with permission from FitnessAdvisory. Source.

March 25th, 2014

2014March25_PersonalTrainer_ASo, you're seriously considering some dedicated one-on-one personal training to finally get your fitness on the fast track. Well if you're about to sign up, this probably means you have have focus, clarity and single-minded determination, but don't forget, you still need to be armed with the right information. It's easy to forget to ask your new trainer some of those essential questions before your training sessions start.

When you're first looking at the merits of personal training it all seems like you're getting into a win-win situation fitness-wise. But it is worth weighing up all the elements before you sign on the bottom line. We've  all been in that situation when you commit to something, be it a purchase or a training program, where you suddenly realize that you're missing some pretty vital information. So follow our simple check-list of 10 questions to ask your personal trainer to ensure he/she is going to help you get the results  you are looking for:

  1. What fitness goals can I achieve? Besides what you think you're capable of, (or not as the case may be), knowing what a personal trainer thinks is do-able and realistic is going to help you along the way and create a better synergy in training sessions.

  2. When can I reach my fitness target? You won't ever get an exact date of course, but be wary of the personal trainer who isn't able to give you some idea of when you are going to reach your goals, or at least reach certain milestones along the way.

  3. Do you create a strategy with mini-goals? A fitness program without a clear strategy can leave you meandering off target and weaken your resolve. You don't just need a fitness aim but to be able to see the trajectory as you travel to your end point. Having smaller targets can keep you going and can be much more effective than some far-off future ideal.

  4. How do you monitor my progress? Ask about fitness and health assessments, records and logs, and feedback. It's important that the training program with your personal trainer continuously progresses but you do need some way of appraising how well you are performing along the way.

  5. What is your fitness philosophy? With so many ideas about health and fitness floating around it is imperative that you have some understanding of the basic beliefs of your would-be personal trainer. You need to look out for a clear, knowledgeable response and an approach that makes sense to you.

  6. What do you expect from me? Don't presume that you know what a personal trainer is asking you to commit too. This can lead to misunderstanding that can grow into total miscommunication. Be clear from the start and decide if the level of effort and commitment required fits with what you can give and what you want to put into the sessions.

  7. What can you deliver for me? Personal training is not a one-way street and while you need to be prepared to put in some hard work and rise to the challenge, the role of a personal trainer is far from passive. You don't have to interrogate a personal trainer but there's no harm in asking questions so that they sell themselves and what they can give to you.

  8. Can you tell me about your background? First off you might want to know if a personal trainer is certified and experienced. Do they work full-time as a trainer, compete as an athlete, or is this an add-on to another career? A fuller picture of what they are about can lead to other questions, such as how they will avoid burnout with so many students, or whether they are going to be reliable and fit in with your schedule too.

  9. Do you offer nutritional support? Exercise without the backup of a healthy diet is counter-intuitive. However, many people do struggle with working out what to eat to support their personal training and in creating an appetizing yet healthy meal plan. If there's no diet advice to match the training then you might want to find another avenue to support this side of your healthy lifestyle journey.

  10. Are you certified in CPR and AED? Health and safety is of paramount importance and a personal trainer is going to respect you for understanding this. If a personal trainer cannot perform CPR or use an AED (automated external defibrillator) then find out if anyone in the training vicinity can.

A good personal trainer will welcome your questions as a sign that you are serious about getting fit in the right way. We're also here to answer any of your queries so get in touch and benefit from personal training that promises results!

Published with permission from FitnessAdvisory. Source.

March 18th, 2014

2014March18_ExerciseGeneral_BCan exercise keep you young? Here at Kaia we believe in the rejuvenating qualities of keeping fit. According to a fascinating UK study there's a molecular link between exercise and your cells being biologically younger, which in effect links exercise to healthier and slower aging. There's no doubt that keeping the weight off, focusing on functional fitness, and improving your health with cardio, can make you feel great at any age and our Kaia Girls will vouch for that after our BRIK and Core programs. However, the idea of a post-exercise hormone being released which has an impact on a biological marker of aging is certainly interesting.

Aside from the way you look, one indicator of youth has to be having a fast metabolism. For most adults there was once a time when it seemed like they could eat with gay abandon without fear of putting on weight. However, perhaps this picture is changing with childhood obesity reaching epic proportions. Kids it seems are old before their time, in terms of biological ageing that it is.

Natural hormones

Exercise is known to help balance the body's hormones, as well as release those all-important neurotransmitters such as dopamine to keep us feeling happy. One hormone that is released through exercise and is present naturally in the body is irisin. This hormone tells your body's cells to burn energy and not to store it as fat. This is therefore a natural anti-obesity tool.

Hormone linked to aging

Research at Aston's Research Centre for Healthy Ageing, in England, looked at average weight individuals with high level of the irisin hormone and discovered they had longer telomeres than those with low irisin levels. These telomeres are shorten over time, with short telomeres being linked with age-related health problems, from Alzheimer's to heart disease.

Does exercise make you biologically young?

The results suggest that exercise can lead to you being biologically young, as Dr James Brown who led the Aston University study points out, "Exercise is known to have wide ranging benefits, from cardiovascular protection to weight loss. Recent research has suggested that exercise can protect people from both physical and mental decline with aging. Our latest findings now provide a potential molecular link between keeping active and a healthy aging process."

Does exercise make you look younger too?

Aside from molecular cellular aging, exercise can do wonders for promoting a more youthful look too. Increased circulation takes blood, oxygen and nutrients to the skin to create a glowing complexion, protect cells from degeneration, as well as promote collagen production. Not only that, but exercise can help you settle into a healthier lifestyle in general, which all helps fight free radicals, renowned for their aging impact and remove toxins from the body. Better posture through proper exercise form and strengthening your core can also give you a more youthful look too.

Energy makes you feel youthful

A classic exercise excuse is when people say they're too tired to exercise. Sure, if you're worn out you might not feel like jumping into a full-on cardio session, but actually exercise stimulates your body in a way that energizes you and de-stresses too. Exercise also promotes better sleeping patterns which helps with cell repair and rejuvenation as well.

Get a youthful spring in your step and get those anti-aging hormones releasing with a workout that works well for you.
Published with permission from FitnessAdvisory. Source.

March 12th, 2014

2014March12_ExerciseGeneral_BGrabbing a piece of toast as you rush out the door; a convenient bite to eat at your desk or in the car for lunch; snacking to avoid an afternoon lull; rustling up a quick dinner at night or flopping onto the sofa with takeout. Does any of this sound familiar? Many women out there are probably are nodding their heads in agreement and can relate to the reality that time and daily work and chore demands ruin set mealtimes. This can leave you unfit and overweight the reasons you wanted to join Kaia in the first place. But it's a good thing you did join. With Kaia you can follow a nutritional plan that works so that if you're on the go you don't let your diet go too!

If you're so busy that food becomes either an afterthought or a fattening feast gorged in haste, then something has to give. It's either your schedule or your waistline, and ultimately your health. It's not just those who are on a weight loss program who can find their diet falling by the wayside, but even those trying to follow a balanced nutritional plan. The solution is to follow some practical tips to make sure that you keep a good diet on the menu of the day.

  1. Get up 15 minutes earlier: While you may groan at this first suggestion, having a little space in the morning to actually sit down and eat what should be the biggest meal of the day can really give you the fuel you need to kickstart your day. This can be a great way to clear your thoughts too. Get your digestion moving with some boiled but cooled down water with a slice of lemon before you eat.

  2. Don't miss lunchtimes: Someone calls or you have to rush and do something and before you know it lunch has been and gone, except you've not eaten! While there are some people who can't imagine waiting longer than a few hours without something to eat there are many who starve themselves, only to desperately crave all the wrong foods later in the day.

  3. Quit indulging when you eat out: It can be great to have a social lunch or use work as an excuse to have a fancy lunch, or dinner, but just because you are enjoying a treat, or perhaps a freebie, doesn't mean you have to opt for the eat-as-much-as-you-can buffet or desserts to die for. Of course you might want to stuff the diet on a special occasion, but you might have trained yourself by then that sugary or fatty foods are not really a treat at all.

  4. Take a nutritious power lunch out with you: When you know you're not going to have time to stop somewhere to get a quality lunch - that is a healthy one - then make sure you've got a lunch box that you prepared the night before. This is a great way to tighten up your budget as well as your belt too. Salads, superfoods and homemade soups are the ultimate power lunches!

  5. Have a healthy snack box at the ready: You might want to have a few snack boxes dotted around so that whether you're out driving, at home, or in the office, that you have snacks at hand. You don't want to keep changing these so pack them with nuts, seeds, and dried fruits which are going to last longer than a day.

There are many more practical ways you can keep eating while you're on the go and we'll share some more with you in Part 2!

Published with permission from FitnessAdvisory. Source.