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Dec 10
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Immunity Boosting Foods Vitamins Tips From Naturopathic Doctor EP03

Immunity Boosting Foods From A Naturopathic Doctor – EP03

By Podcast

In the wake of the COVID-19 pandemic, many have found themselves navigating a landscape rife with stress and uncertainty. As you face these challenges, the importance of prioritizing your health and bolstering your immune system becomes paramount. One of the most effective ways to enhance your body’s natural defenses is through a well-balanced diet. Incorporating immunity boosting foods can significantly impact your immune response, making it essential to understand the relationship between nutrition and immunity. By exploring various supplements and their roles alongside a healthy diet, you can empower yourself to take proactive steps in maintaining your well-being. This journey begins with the transformative potential of whole foods, the crucial role of macronutrients, and the necessity of addressing any nutrient deficiencies. As you delve into these aspects, you will uncover strategies to support not just your immune health, but your overall resilience during these challenging times.

The Importance of Immunity Boosting Foods

In the wake of the COVID-19 pandemic, many have experienced heightened levels of stress and uncertainty, putting personal health in sharp focus. Immunity-boosting foods are essential, so paying attention to what is on your plate is crucial now more than ever. By embracing a diet rich in whole foods, you equip your body with the necessary tools to bolster immune function and enhance overall health.

Fruits and vegetables are the cornerstone of a nutrient-dense diet, offering a bounty of vitamins and minerals that play a critical role in immune defense. When you load your meals with these colorful foods, you are not merely enjoying their delectable flavors; you are also introducing powerful agents that can help your body combat infections. For instance, mushrooms and broccoli stand out as nutritional heavyweights, recognized for their exceptional antioxidant properties. These foods can help regulate immune function, making your body more resilient against illness.

As you ponder your dietary choices, consider the following essential components of whole foods that can enhance your immune health:

  • Vitamins: Foods high in vitamins A, C, and E are particularly beneficial. They aid in maintaining healthy skin and mucous membranes, which serve as barriers against pathogens.
  • Minerals: Zinc and selenium, found in whole grains and legumes, are vital for the proper functioning of immune cells.
  • Antioxidants: The rich colors of fruits and vegetables indicate high antioxidant levels, which combat oxidative stress and inflammation.
  • Fiber: Whole foods provide dietary fiber, essential for a healthy gut microbiome, which plays a supportive role in immune health.

Incorporating foods to strengthen your immune system into your daily meals not only supports your immune system but also contributes to long-term wellness. You have the opportunity to create a vibrant plate filled with foods that nourish your body and empower your defenses.

Moreover, making conscious decisions to prioritize whole foods can set the stage for effective stress management. During times of uncertainty, your body craves balanced nutrition to deliver optimal performance. Engaging in mindful eating practices and focusing on nutrient-rich foods not only enhances your physical health but also helps create a positive mindset amidst chaos, ensuring you are well-equipped to face challenges head-on.

Embrace the power of whole foods, and take charge of your health today—your immune system will thank you for it.

immunity boosting foods

Role of Protein and Macronutrients

Understanding the significance of protein and macronutrients in challenging times becomes essential for anyone looking to bolster their immune system. As you navigate through periods of stress and uncertainty, your body requires ample resources to recover and defend itself effectively. A well-balanced intake of macronutrients—carbohydrates, fats, and proteins—is not merely a dietary choice but a critical component of maintaining optimal body function.

When it comes to the immune system, protein stands at the forefront. It is the building block for the creation of antibodies, which are crucial for fighting off infections. Consuming sufficient protein sources, especially during times of heightened need, ensures that your body can produce these essential antibodies in an adequate supply. Without enough protein, you risk impairing your immune response, leaving yourself more vulnerable to health challenges.

Incorporating a variety of protein-rich foods into your diet can make a significant difference. Some excellent immunity boosting foods include:

  • Lean meats, such as chicken and turkey
  • Legumes, such as lentils and beans
  • Dairy products, which provide both protein and calcium
  • Nuts and seeds, offering healthy fats as well as protein

Beyond protein, the balance of other macronutrients is equally vital. Carbohydrates serve as your body’s primary energy source, fuelling both your daily activities and your immune responses. Whole grains, fruits, and vegetables are excellent sources of complex carbohydrates that provide lasting energy while contributing essential nutrients.

Healthy fats also play a key role in supporting immune health. Incorporating sources of omega-3 fatty acids, found in fish like salmon or in flaxseeds and walnuts, can help regulate inflammation and support overall bodily function.

As you reflect on your dietary choices, focusing on immunity boosting foods can empower you to make proactive health decisions. Striking a harmonious balance among proteins, carbohydrates, and fats not only enhances your immune system’s capacity to function but also plays a pivotal role in sustaining your energy levels throughout the day. By nurturing your body with the right fuel, you’re taking significant strides towards achieving resilience against illnesses and enhancing your overall well-being.

Supplementation and Nutrient Deficiencies

The quality of your health hinges significantly on the nutrients you provide your body. However, in today’s fast-paced world, it’s easy to overlook the essentials, especially during challenging times. The COVID-19 pandemic has underscored the importance of ensuring you have an immune system fortified by crucial nutrients. While a balanced diet is paramount, dietary restrictions and increased stress levels can lead to nutrient deficiencies that may require additional supplementation.

Understanding the right supplements for your individual needs can empower you to take control of your health. The role of vitamins and minerals in immune support cannot be overstated. Here are some key supplements to consider:

  • Vitamin B12: Essential for red blood cell production and neurological function, B12 also plays a critical role in maintaining your immunity.
  • Vitamin D: Known as the sunshine vitamin, vitamin D is vital for the immune system, especially in regions with limited sunlight exposure.
  • Zinc: This mineral is crucial for immune cell development and function, making it a key player in the body’s defense mechanisms.

These nutrients can act as your health allies, especially in periods when access to fresh and varied foods may be limited. If you find yourself working from home or adjusting to new routines, consider how you might integrate these supplements to bolster your nutrition.

Nevertheless, it’s important to remember that supplements should not replace whole foods; rather, they should complement a well-rounded diet. Nutritional synergy exists when whole foods and supplements work together. Focus on the following points to maximize your immune-boosting strategy:

  • Ensure you are eating a diverse array of fruits and vegetables alongside your supplements to cover the spectrum of vitamins and minerals needed for optimal health.
  • Assess your lifestyle and dietary habits to identify any gaps that could be filled with targeted supplementation.
  • Consult a healthcare professional to personalize your supplementation plan according to your specific needs and health goals.
  • Keep track of your progress and how your body feels with these adjustments, allowing you to make informed decisions for your health journey.

By being proactive about supplementation, you can enhance your immune function, especially during stressful times. Taking these steps not only supports your health today but also builds a strong foundation for your resilience moving forward. Remember, it’s about balancing your diet and knowing when to seek additional support to fortify your defenses against illness.

The Impact of Stress on Immunity

Chronic stress has become an unwelcome companion in many lives, particularly during tumultuous times. You might find it all too familiar – those persistent worries and pressures that seem to invade every aspect of daily life. While stress is a natural response, excessive and ongoing stress can lead to elevated cortisol levels, a hormone that, in high amounts, can wreak havoc on your immune system and overall health. Understanding this relationship between stress and immunity empowers you to take charge of your well-being.

You may be surprised to learn that stress affects not only your mental state but also your physical health. When cortisol levels are consistently high, they can weaken your immune response, making you more susceptible to infections and illnesses. Your body, while resilient, needs a delicate balance to function optimally, and stress can tip that balance toward dysfunction. It’s crucial to recognize the signs that chronic stress is impacting your health so you can implement positive changes.

To combat these unwanted effects, consider incorporating some effective coping strategies into your daily routine:

  • Exercise regularly, which can help lower cortisol levels and boost your mood.
  • Aim for a balanced diet rich in whole foods to nourish your body and support immune health.
  • Prioritize quality sleep, as restorative rest is essential for resetting your body’s stress response and enhancing immune function.
  • Practice mindfulness techniques such as meditation and deep breathing exercises to help manage anxiety and promote relaxation.

Managing stress is not merely a suggestion; it’s a necessity for maintaining a robust immune system. You hold the key to mitigating the detrimental effects of stress. Embracing a holistic approach that blends healthy lifestyle choices with effective stress-management techniques can significantly enhance your immune function.

Moreover, think about how your emotional well-being ties into your physical health. A positive mindset, although challenging to maintain amid a busy life, can have a profound impact on your immune system. Fostering connections with friends and family or engaging in hobbies that bring joy can contribute to a healthier, happier you.

Prioritizing mental and emotional health is just as important as a nutrient-dense diet. By addressing stress actively, you are supporting your immunity and enriching your life with vitality and resilience for whatever challenges lie ahead.

Embracing a Healthier Tomorrow

In conclusion, the path to bolstering your immune system lies in prioritizing nutrition and self-care. By embracing a diet filled with whole foods and supplementing where necessary, you empower yourself to create a strong defense against illness. Coupling this with effective stress management techniques not only enhances your overall well-being but also fortifies your immune response. Remember, taking proactive steps in your health journey today can lead to remarkable resilience for tomorrow. As you navigate through challenges, fostering these wholesome habits will ensure you are prepared to face whatever comes your way with strength and confidence.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Dec 09
Love0
PMF Podcast 2

From Meal Prep to Mindset: 15 Tips to Take Control of Your Health – EP02

By Podcast

Hey everyone! Welcome to another edition of the Pure Motivation Podcast. I’m your host, Dimitri Giankoulas, and today we’re diving into the “15 Best Client Accountability Tips” to help you stay on track with your fitness goals. Why accountability? Because fitness often feels like an enormous mountain to climb, especially when life gets hectic. But like any goal, fitness requires a plan, action, and follow-up. Here, we’ll cover strategies that go beyond the first 90 days to help you conquer plateaus, maintain momentum, and achieve lasting results.

Understanding Plateaus

A fitness plateau is a normal response to your body adjusting to new routines. Whether it’s exercise or nutrition, when you do something consistently, your body adapts. Our 15 accountability strategies help our members push past these plateaus by focusing on three main areas:

  • Mindset
  • Physical Training
  • Nutrition

Ready to arm yourself with some powerful strategies? Here we go!

1. Create a Support System

Tip: Lean on a support system of friends, family, or a coach. If you feel unmotivated or face challenges, text your coach or accountability partner. Without support, it’s tough to stay the course. Fitness is a lifelong journey, and support can make or break your success.

2. Set Reminders for Nutrition and Motivation

Use reminders throughout the day to prompt meals, snacks, or motivational messages. Try setting reminders for:

  • Meal and snack times: “Time for a snack! You got this!”
  • Lunch Break: “Stop work, nourish yourself.”
  • Evening reminders: “No sweets, just a protein shake!”

3. Track Your Exercise

Logging your exercise visually can provide insight and help spot patterns. Here’s how:

  • Use a calendar to mark workout days and any skipped days.
  • Track exercises, rest days, and the reason behind any missed workouts. Reflecting on your calendar at the end of each month helps you assess if you need to adjust your workout routine.

4. Replace Morning Carbs with Nuts

For those looking to lose weight, particularly endomorphic and mesomorphic body types, replacing morning carbs with nuts can help keep energy levels stable. Here are some examples:

  • Omelet with tomatoes, spinach, avocado, and 1/3 cup of nuts.
  • Greek yogurt with pumpkin seeds and cinnamon.
  • Tuna with celery sticks and nuts.

5. Add Protein to Each Meal

Incorporate lean protein at every meal to stay full and build muscle. Protein can include:

  • Greek yogurt
  • Eggs
  • Protein powder
  • Lean meats This helps maintain muscle mass, control hunger, and boost metabolism.

Simplify Your Meals and Snacks

  1. Keep Lunch Simple Start with a lean protein, add a salad, a healthy fat, and decide if you need a starchy carb or fruit based on your activity level.
  2. Pre-pack Snacks Prepare 15 small bags of snacks like protein powder, nuts, or celery sticks at the beginning of the week. Pre-packing ensures you have something healthy on hand when hunger strikes.

8. Pre-Book Your Exercise Classes

Commit to workouts by scheduling them. Use an Excel sheet or calendar to block out exercise time every week. Pre-booking helps prevent missed workouts and keeps you accountable.

9. Be Prepared with Meal Containers

Invest in meal containers and prep meals for the week. Sharing meal prep photos with a friend, spouse, or coach can keep you accountable. The more you prepare, the less likely you are to make impulsive, unhealthy food choices.

10. Set Reminders to Curb Late-Night Cravings

If you’re tempted to snack late at night, set phone reminders to avoid high-sugar snacks. Example: “No ice cream tonight!” Adding this reminder reinforces your goals when willpower may be low.

11. Track Progress with a Journal

Logging your food prep, workouts, and overall progress keeps you aware of both successes and setbacks. Journals can reveal patterns that help you understand areas needing improvement.

12. Create Self-Inspiration

Write down 4-5 affirmations on sticky notes and place them where you’ll see them daily. Examples:

  • “I’m strong.”
  • “I will not quit.”
  • “I can do this.” Daily affirmations reinforce positive behavior and can motivate you even on tough days.

13. Share Your Successes

Share your progress with others, whether through social media or with a fitness buddy. Logging both the good and bad days gives you a record of accomplishments and areas for growth, making it easier to adjust your plan if needed.

14. Plan Your Cheat Meals

Allow yourself a weekly cheat meal, preferably on a Saturday or Sunday midday. Enjoy your treat but avoid high-calorie indulgences late at night. Structure around cheat meals prevents binge eating while giving you something to look forward to.

15. Celebrate Habits, Not Just Outcomes

It’s easy to get frustrated focusing only on the big goals, like losing 20 pounds. Instead:

  • Set small, actionable habits like exercising every second day.
  • Gradually eliminate processed foods or soda.
  • Aim to prepare healthy meals twice weekly. By celebrating small wins, you’ll feel accomplished and stay motivated long-term.

Closing Thoughts Fitness isn’t a sprint; it’s a lifestyle. Each of these 15 accountability strategies offers ways to keep you on track with minimal stress. Even implementing just a few of these can make a noticeable difference.

If you found these tips helpful, please share this episode with friends or family who might benefit. And if you’re curious about body-type-specific training, visit Pure Motivation Fitness for a free eBook on training and nutrition tailored to your unique body type. If you are looking for a personal trainer in Vaughan, book a call with us and we also offer virtual training for those who live outside the area.

Remember, in health and fitness, attitude is everything!

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Dec 08
Love0
Why Fitness Assessments Matter Movement Goals Body Composition EP04

Overcome Fear & Stress: Stay Active During COVID-19 – EP01

By Podcast

In today’s ever-changing world, particularly during challenging times like the COVID-19 lockdown, the importance of staying active and motivated cannot be overstated. You may find that mental resilience and physical well-being are interlinked, creating a delicate balance essential for maintaining motivation and fitness. As you navigate through uncertainty and change, practical tips and supportive strategies are vital components to enhance your journey. This article delves into effective methods to help you cultivate a proactive mindset and embrace new habits. Discover how accepting your current reality can pave the way for personal growth, the significance of self-checks in assessing your health, and the community and accountability provided by live workouts. With clear goal-setting techniques and strategies to reinforce commitment, you will emerge equipped to tackle challenges with renewed determination and a focus on long-term well-being. Your path to fitness and motivation starts here—let’s dive in!

The Four A’s of Adaptation

In times of unpredictability and upheaval, such as during the COVID-19 lockdown, staying active and motivated can feel like an uphill battle. However, understanding and implementing a framework for resilience can transform this challenge into an opportunity for growth. The Four A’s of Adaptation—Accept, Acknowledge, Advance, and Adapt—serve as essential principles to help navigate these difficult times seamlessly.

Accepting your current reality is the first step toward establishing resilience. Instead of succumbing to frustration or denial, you take a moment to recognize the situation as it is. Embracing change is not merely a platitude; it’s a critical mindset shift that allows you to free up energy otherwise spent on resistance. By accepting your circumstances, you open the door to new possibilities and set a foundation for transformation.

  • Recognize the importance of mental fortitude.
  • Let go of past expectations.
  • Focus on the present and take honest stock of your situation.
  • Remain open to change and improvement.

Next comes acknowledgment. This principle encourages you to reflect on your personal limitations and the areas where you may need assistance. It is not a sign of weakness to seek support; rather, it’s a proactive step toward wellbeing. By admitting where you might struggle—be it with motivation, fitness knowledge, or emotional challenges—you empower yourself to take action. Remember, reaching out for help can serve as a catalyst for improvement and growth.

Once you have acknowledged your limitations, the next step is to advance. This principle emphasizes the importance of actively pursuing your fitness goals, regardless of obstacles. It may involve setting manageable milestones or incorporating new strategies to keep you engaged. The key is to remember that progress doesn’t have to be monumental; even small steps count as significant moves toward your goals.

Lastly, adaptation rounds out the Four A’s. Situations may shift, requiring you to pivot your approach continuously. Embracing adaptability means being flexible in your routines, exercise choices, and even the environment in which you work out. It’s about finding creative solutions to maintain your momentum even when unforeseen challenges arise.

By integrating the Four A’s into your daily life, not only can you foster resilience, but you may also redefine your approach to fitness, making it more sustainable and enjoyable. Embrace these principles, and watch how they help set you on a path toward a healthier, more dynamic life.

The Importance of Self-Checks

In the midst of uncertain times, such as a lockdown, it becomes increasingly essential to take stock of your mental and physical health. Conducting self-checks allows you to assess where you stand and how you can improve, ensuring that your motivation and fitness do not wane. This practice not only fosters self-awareness but also equips you with the tools needed to navigate challenges effectively.

Understanding your mental well-being is the first step in this process. Taking a moment to reflect on your feelings can reveal a great deal about your current motivation levels. Ask yourself questions like: “Am I feeling positive about my progress?” or “Am I easily distracted or discouraged?” This self-reflection helps identify areas that require attention, and by doing so, you can take proactive steps to reignite your passion for fitness.

Next, consider the physical aspects of your self-check. Perhaps you’ve noticed some discomfort during workouts or a dissatisfaction with your appearance. Acknowledging these feelings is not a sign of defeat; rather, it’s an insightful avenue towards improvement. By pinpointing specific issues, you can decide on targeted actions to enhance your routine—be it modifying your workouts, prioritizing recovery, or even revisiting your nutrition.

Further, performance assessments are a crucial part of self-checks. Understanding what your body is capable of during a workout provides you with concrete metrics for progress. Maybe it’s easier to lift a certain weight now, or perhaps you can run longer distances than before. Recognizing these achievements fuels motivation and helps you set realistic, achievable goals moving forward. Here are some key aspects to keep in mind during your self-checks:

  • Regularly reflect on your mental well-being to gauge motivation.
  • Acknowledge any physical discomfort or dissatisfaction to create an action plan.
  • Assess your performance to track progress and celebrate achievements.
  • Set specific, measurable goals based on your self-assessments.

Incorporating these self-checks into your routine can lead to a better understanding of your overall health. By engaging in this practice, you will not only stay connected with your fitness journey but also foster resilience in the face of challenges. As you navigate through changing circumstances, remember that self-awareness is a powerful ally. Embrace the opportunity for growth and let your self-checks empower you on your journey towards sustained health and motivation.

The Value of Live Workouts

Engaging in physical activities can often feel like a solitary endeavor, especially when faced with unprecedented challenges. However, finding new ways to connect with others through live workouts can make your fitness journey not only more enjoyable but also significantly more effective. In an era where virtual interactions have become the norm, the experience of live workouts offers a unique blend of accountability, community, and real-time feedback that can transform your routine.

Participating in live workouts fosters a profound sense of accountability. When you know there are others joining you for a session, it ignites a spark of commitment that can keep you motivated. The mere act of showing up, even if just in front of a screen, helps establish a routine, pushing you to follow through on your fitness plans. Plus, the invigorating energy of a group setting amplifies your experience, encouraging you to challenge yourself more than you might in a solo workout.

Consider the following benefits of live workouts:

Community Support: Engaging with fellow participants creates a supportive environment where you can share experiences and celebrate achievements together. This camaraderie can significantly enhance your motivation and perseverance.
Improved Technique: The opportunity for real-time feedback during live sessions helps you refine your movements, ensuring that you perform exercises correctly and safely. This immediate correction is crucial for avoiding injuries and enhancing overall effectiveness.
Dynamic Engagement: Unlike pre-recorded sessions that can feel monotonous, live workouts offer an ever-changing experience. Instructors can adjust their routines, introduce fresh challenges, and keep the atmosphere lively, making it easier for you to stay engaged and enthusiastic.
Interactive Challenges: The interactive nature of live workouts often incorporates friendly competition, fueling your drive to push harder and achieve more alongside your peers.

When navigating through uncertain times, the camaraderie found in live workout groups can be immensely beneficial. The shared journey of fitness fosters genuine connections that can make the ordeal of staying active much less daunting. These relationships often extend beyond your regular sessions, creating lasting bonds that can encourage continued engagement outside of the workout environment.

Live workouts are more than just a means to an end; they are a vital resource for building resilience and maintaining motivation. So, as you adapt your fitness routine to suit the new normal, consider embracing this dynamic approach to foster a supportive community and keep your enthusiasm alive.

Setting Goals with Accountability

In challenging times, setting clear and achievable goals is more than just a roadmap; it’s a lifeline. As you navigate through uncertain waters, the clarity of purpose that comes from goal-setting can help you stay focused and motivated. However, the power of goals multiplies significantly when paired with accountability mechanisms. This combination not only fuels your drive but also fosters a sense of community and support that is essential during tough periods.

The process of setting goals begins with clarity. What do you want to achieve? Whether it’s increasing your run distance, lifting heavier weights, or improving your overall well-being, articulating your desires in specific terms can set the stage for accountability. Consider these approaches:

Define clear, measurable objectives: Rather than a vague goal like “I want to get fit,” try “I want to run 5 kilometers in under 30 minutes in three months.” This specificity not only makes the goal tangible but also enables you to track your progress.

Establish a timeline: Deadlines create urgency and focus. By assigning a timeline, you transform your goals into a commitment that actively demands attention and effort.

One powerful strategy is to incorporate rewards and penalties into your goal-setting framework. For instance, rewarding yourself for reaching milestones can create a sense of accomplishment and reinforce positive behaviors. On the flip side, you could set up gentle penalties if you fail to meet certain benchmarks. This approach cultivates a proactive attitude toward your fitness journey, fostering resilience and determination.

Yet, accountability doesn’t solely rest on your shoulders. Partnering with a training buddy or engaging with a coach can significantly enhance your motivation. This relationship goes beyond shared workouts; it creates an environment where you are more likely to stay committed. Sharing your goals and celebrating achievements together nurtures a sense of camaraderie, pushing you to strive harder and stay engaged.

Find a workout partner: Having someone to share your journey with can provide encouragement on the tough days and bolster your resolve.

Utilize progress tracking: Whether through apps, journals, or group chats, tracking progress not only keeps you accountable but allows for reflection on your achievements and areas that need improvement.

By intertwining clear goal-setting with accountability, you create a robust framework that not only motivates but empowers you to maintain momentum even during the most challenging times. The journey may be filled with ups and downs, but with these tools at your disposal, you can navigate it with confidence and determination.

Embracing Resilience for a Brighter Future

As you reflect on the principles shared, it’s clear that the journey through challenging times demands resilience and adaptability. By embracing the Four A’s of Adaptation, conducting regular self-checks, participating in live workouts, and setting goals with accountability, you empower yourself to maintain motivation and health. Remember, the path to well-being is not a solitary one; staying connected and seeking support can transform obstacles into opportunities for growth. As you navigate this journey, keep in mind that each small step you take today can pave the way for a fulfilling and active future. Your commitment matters.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Feb 25
Love0
Secrets to Fitness Success For 50 59 Year Old Tradespeople Part 5 of 5

Secrets To Success In Health, Fitness, Nutrition & Lifestyle Of 60-69 Year Old Tradespeople (Part 5 Of 5)

By Podcast
Secrets to Fitness Success For 50 59 Year Old Tradespeople Part 5 of 5

Part Five –60–79-year-olds. #FitnessFridays with Dimitri Giankoulas Our last show of this series and Dimitri gets right into it. Yes, you still need to be active, but at these ages you need to be careful on the level of active. At this age there are a lot of failing body parts and putting too much stress on joints can create bigger problems, especially since older people don’t heal as quickly. Functional strength is what you are after at this age, learning to improve your mobility from everyday movements, getting up from the floor, lifting from a chair, twisting, and all of this stems from pain.

Spinal Hygiene Exercises – A T W Y that Dimitri has discussed on each of these shows. Working with a The TRX System, also known as Total Resistance Exercises, refers to a specialized form of suspension training that utilizes equipment developed by former U.S. Navy SEAL Randy Hetrick. We discuss as one gets older getting to an extreme overweight is dangerous and it should always begin with a full assessment, the data, from there the proper coach can learn the best course of action to achieve their goals. Diet is critical, if you haven’t built up your life with proper healthy details from your 40’s to your 50’s to your 60’s your body isn’t thermo genetically active, it takes your body at that age longer to process the foods. Anyone that is overweight means no carbs for breakfast, it’s like overfilling a half glass of water. Eating carbs for breakfast will only store it and convert it into sugar and it becomes more fat. As for lunch, it’s the same at any age, protein, carb, and fat. For dinner, eliminate the carb and focus on the protein and a little bit of fat. Exercise, Dimitri can tell what you have been doing for decades simply by looking at your side profile, no ass and hamstrings, means weakness in the lower back, means you have not been doing any lower body movements and that needs to change, you will require those two key areas for mobility. The conversation of mental health comes up, at that age mental health is important. Training will help; the injection of dopamine will help. Depression kicks in when people are not happy. Dimitri’s coach would always say, Growth or Decay, which one are you? Reach out to Dimitri and consider getting a coach to help you live a healthy longer life. Mind Set, Nutrition, Training, and Trouble Shooting. Check out his app on Apple and Android Shared and Discussed Linkshttps://www.trxtraining.comWhat an amazing show full of truth, pain, fitness, health, exercises and more, I thank you so much Dimitri for sharing so much on your life for our construction lives, educating our listeners on everything to do with your body, mind, and soul. Thank you. Find him on IG @puremotivationalfitness and @dimitrigiankoulas and contact him for your next exercise booking at [email protected] and his website is www.puremotivationalfitness.com and find his YouTube channel at Pure Motivational Fitness where he shows you key details to live a happy, healthy construction life. Want to reach out to Manny, text him on his mobile, 416 433-5737 and or email him at [email protected] or [email protected] Please let him know who you are and then ask away.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Feb 25
Love0
Secrets to Fitness Success For 50 59 Year Old Tradespeople Part 4 of 5

Secrets To Success In Health, Fitness, Nutrition & Lifestyle Of 50-59 Year Old Tradespeople (Part 4 Of 5)

By Podcast
Secrets to Fitness Success For 50 59 Year Old Tradespeople Part 4 of 5

Part Four –50–59-year-olds. #FitnessFridays with Dimitri Giankoulas This show begins with life stresses, as you get older, you have challenging moments in life, a divorce, separation, loss of a parent or parents, loss of employment and how this can affect your health, mentally and physically. At 50 you need to ask yourself are you doing this for your kids or yourself? Yes, you need to be a role model for your children, but you also have to be selfish, I am 50 now, I want to live a high-quality life for the next 30 plus years, that requires discipline and work. Heart Health, stress contributes to bad heart health, I’ve got all these things happening, life, do I get drinking, taking up vices and hurting myself and others or do I jump into exercise, but where do I begin?

It all begins with data, your foundation, where are you at right now? Actual work, begin with Calisthenics, that will allow your body to build, adapt, and grow, again, calisthenics are exercises that use your own body weight. Dimitri discusses proportions, he wants the 50’s to work the back more than the front, 60/40 split and it’s because the world is designed for the back, pull and push actions throughout our day. Adaptation is a beautiful thing for the human body. Take a human without fuel and make it work out, it will have to adapt, and you want the body to adapt and in your older year’s adaptation can become negative, where they wake up and start the day incorrectly, have a cigarette, coffee, donut, that is all adaptation. In your 50’s it’s a wakeup call, you can decide to wake up and live life to the fullest or you can give up and accept this is my life, no matter what, it falls on you to make that decision. Will you conform to life, or will you transform? Dimitri feels the fear at 50 is more detrimental than when you were in your 20’s. In your 20’s, your 30’s, you can make those mistakes, you can have those failures, take your 40’s to fix things and carry on. But in your 50’s it’s easy to have that mindset, I’m old, I can’t do it, my life is ok, I’m fine. Your 50’s doesn’t have to be that way. Move 3X per week for 45 mins, walk the dog, swim, exercise, you have to meal prep Sundays and Wednesdays, and you must journal, make 10 mins of your life belong to you, reflect on you and your life, every day by yourself. You will do this for 90 days and we promise you, your life will change, and you will see weight loss, you will feel better, move better, be a better human being. We wrap up this show discussing breathing, look into 3B Breathing, Brace Before your Breath. Check out his app on Apple and Android What an amazing show full of truth, pain, fitness, health, exercises and more, I thank you so much Dimitri for sharing so much on your life for our construction lives, educating our listeners on everything to do with your body, mind, and soul. Thank you. Find him on IG @puremotivationalfitness and @dimitrigiankoulas and contact him for your next exercise booking at [email protected] and his website is www.puremotivationalfitness.com and find his YouTube channel at Pure Motivational Fitness where he shows you key details to live a happy, healthy construction life. TCL has and always will be about giving back to the construction industry. Reach out to Joe and Trevor at the following info. www.venturesxcanada.ca find them on Social Media @venturesxoakville reach them at 289 644-2393 and email [email protected]

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Feb 24
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Secrets To Success In Health Fitness Nutrition Lifestyle Of 40 49 Year Old Tradespeople Part 3 Of 5

Secrets To Success In Health, Fitness, Nutrition & Lifestyle Of 40-49 Year Old Tradespeople (Part 3 Of 5)

By Podcast
Secrets To Success In Health Fitness Nutrition Lifestyle Of 40 49 Year Old Tradespeople Part 3 Of 5

Part Three –40–49-year-olds. #FitnessFridays with Dimitri Giankoulas We begin with mindset, because everything begins with mindset, if you wake up in the morning and the life, your body, your work, you have, isn’t what you want, your mindset will dictate how the rest of the day, that week, that month, that year turns out. In your 40’s your margin for error is smaller and smaller, you can’t continue with the bad habits, those habits will catch up to you and will make your life even more difficult down the line. Sit down and write out what is great about your life and write down what is terrible about your life, be honest, be brutally honest and write it down on paper, that connection to paper will connect your mind to the truth about you. The truth is most people jump into a healthy lifestyle without a plan, they just start and 30 days later they stop, it’s even worse in your 40’s. They just don’t K N O W what and how to do it. They need data about their bodies, they need to know where they are, what their body is telling them, then with that data they can come up with a plan and handle a healthy lifestyle for the rest of their life. The words “I know” are the negative words in your life, the moment you tell yourself I know you brain shuts off and doesn’t want think. Use words like, I will, I am, I shall, I’ll try, these will help you learn and move forward. Training in your 40’s you have to consider mobility, foam rolling, relaxation, lacrosse ball, stretching, yoga, because your body is older, your joints are older, your muscles are weaker and smaller, you have to slowly ramp up as you get back in or continue to train.

A good coach will design a program for you based on body type, based on age, and based on muscular dysfunction, most people are afraid of doing any muscle training with the concern of bulking up, in your 40’s you have to really train to bulk up. This issue is this age group focusses on so much cardio, which is great, but they also need the muscle training. Dimitri dives deep into the eating and foods, portions, all kinds of great tips here. Leads us to MHG – Medical History Goals coaches need to know what prescriptions and health issues you are currently on, extremely important to share this information with all coaches. Check out his app on Apple and Android What an amazing show full of truth, pain, fitness, health, exercises and more, I thank you so much Dimitri for sharing so much on your life for our construction lives, educating our listeners on everything to do with your body, mind, and soul. Thank you. Find him on IG @puremotivationalfitness and @dimitrigiankoulas and contact him for your next exercise booking at [email protected] and his website is www.puremotivationalfitness.com and find his YouTube channel at Pure Motivational Fitness where he shows you key details to live a happy, healthy construction life. Want to reach out to Manny, text him on his mobile, 416 433-5737 and or email him at [email protected] or [email protected] Please let him know who you are and then ask away. TCL has and always will be about giving back to the construction industry. Reach out to Joe and Trevor at the following info. www.venturesxcanada.ca find them on Social Media @venturesxoakville reach them at 289 644-2393 and email [email protected]

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Feb 24
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Secrets to Fitness Success For 30 39 Year Old Tradespeople Part 2 of 5

Secrets To Success In Health, Fitness, Nutrition & Lifestyle Of 30-39 Year Old Tradespeople (Part 2 Of 5)

By Podcast
Secrets to Fitness Success For 30 39 Year Old Tradespeople Part 2 of 5

Part Two –30–39-year-olds #FitnessFridays with Dimitri Giankoulas It all begins with weight, the scale, is the old way of tracking your gains and losses, it’s truly about body composition, a reflection of tissues in relation to each other, fat and lean muscle tissue. In your 30’s your body begins to change, add life, marriage, kids, work, stress and watch your fitness drop and be pushed to the end of the line, worst thing to do. Food, find out what your body needs in nutrition, for example, Dimitri needs 1.5 grams of protein per his weight, multiply that 1.5 by your weight at 195 pounds and that’s 292 grams of protein per day with his training routine. It’s simple, you eat more than you burn, you gain weight. Opening a business is harder than tracking and training your body for life. Adaptation of the body is a normal process, as you train and reach your goals, your body will get smarter resulting in what got you to lose those first 20 pounds will not work trying to lose those next 20 pounds, you must shock the body to reach those new goals.

The biggest killer in North American is metabolic syndrome, a cluster of abdominal obesity, high cholesterol, insulin resistance, and high triglycerides. Avoid all of these and you will live a happy, healthy, quality life. If you don’t exercise, it will affect your sex drive, that is a fact, it will affect your testosterone levels, stress will contribute to lower libido. Alcohol increases in your 30’s because you want to celebrate life’s milestones and most men turn to beer and beer is the worst of the bunch. It’s not about what the scale says, not about the weight you are today, it’s about Resting Heart Rate. Calculate your RHR by counting your beats per minute, subtract 70 which is the average, multiply that figure by 60 minutes in an hour, multiply that number by 24 hours in the day and you get your total beats per day, that is how many EXTRA heart beats per day, EXTRA work your heart has to work, these EXTRAS lead to health issues down the road.Check out his app on Apple and AndroidWhat an amazing show full of truth, pain, fitness, health, exercises and more, I thank you so much Dimitri for sharing so much on your life for our construction lives, educating our listeners on everything to do with your body, mind, and soul. Thank you.Find him on IG @puremotivationalfitness and @dimitrigiankoulas and contact him for your next exercise booking at [email protected] and his website is www.puremotivationalfitness.com and find his YouTube channel at Pure Motivational Fitness where he shows you key details to live a happy, healthy construction life.Want to reach out to Manny, text him on his mobile, 416 433-5737 and or email him at [email protected] or [email protected] Please let him know who you are and then ask away. TCL has and always will be about giving back to the construction industry.Reach out to Joe and Trevor at the following info. www.venturesxcanada.ca find them on Social Media @venturesxoakville reach them at 289 644-2393 and email [email protected]

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Feb 21
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Secrets to Fitness Success For 20 29 Year Old Tradespeople Part 1 of 5 3rd Version

Secrets To Success In Health, Fitness, Nutrition & Lifestyle Of 20-29 Year Old Tradespeople (Part 1 Of 5)

By Podcast
Secrets to Fitness Success For 20 29 Year Old Tradespeople Part 1 of 5 3rd Version

Dimitri and Manny had this crazy idea, let’s do shows about health, fitness, nutrition and let’s warp up the conversations around age groups. Part One –20–29-year-olds. #FitnessFridays with Dimitri Giankoulas Listen to these packed 1-hour shows discussing so much about living a happy, healthier life. Let’s begin, the conversation begins with finding a mentor, your circle of friends and your family will determine what kind of person you become for the rest of your life. Of course, we discuss the 20 somethings digital mind set on food, ordering food, not eating healthy and it all stems from lack of knowledge that most 20’s don’t even know protein, carbs and fats. A lot of people live in reactive states, they use the excuse they don’t have enough time to meal prep, they don’t have enough time to exercise, they use excuses. With this age group they have so many resources for information but along with that comes so much misinformation. Dimitri breaks down the body types and the key exercises and actions each body type should focus on. Dimitri shares the EPOC system, Exercise Post Oxygen Consumption. Dimitri discusses food and what 20-year old’s should be eating and what they should be staying away from. Getting into and sticking with exercise and meal plans has always fall to your “why” honestly ask yourself why do you want this? That will lead to your goals and if you understand the mindset the why and the goals are easy and achievable. The 3 A’s of accountability, you need to Acknowledge can you do this by yourself? You need to Advance, what’s my next step? You need to take Action. Most people don’t do this. Shared and Discussed.

Linkshttps://www.goodreads.com/book/show/25344.Get_Out_of_My_Life_but_First_Could_You_Drive_Me_Cheryl_to_the_Mall_Check out his app on Apple and Android What an amazing show full of truth, pain, fitness, health, exercises and more, I thank you so much Dimitri for sharing so much on your life for our construction lives, educating our listeners on everything to do with your body, mind, and soul. Thank you. Find him on IG @puremotivationalfitness and @dimitrigiankoulas and contact him for your next exercise booking at [email protected] and his website is www.puremotivationalfitness.com and find his YouTube channel at Pure Motivational Fitness where he shows you key details to live a happy, healthy construction life. Want to reach out to Manny, text him on his mobile, 416 433-5737 and or email him at [email protected] or [email protected] Please let him know who you are and then ask away. TCL has and always will be about giving back to the construction industry. Reach out to Joe and Trevor at the following info. www.venturesxcanada.ca find them on Social Media @venturesxoakville reach them at 289 644-2393 and email [email protected]

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Dec 14
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How To Balance Family Fitness Pure Motivation Fitness

How To Balance Family & Fitness 5-6x p/wk with Sam & Neeru

By Podcast

Working out is hard work, takes time, takes dedication and requires constant effort. It’s not a seasonal sport, part-time hobby or something you can get away with just doing on the weekends. When you add kids into the mix, running a small business and juggling a Professional career that’s when the odds stack up against you and only a very few people ( let alone couples) can successfully keep it up and if so, do it for years! Today I’d like to shine the spotlight on 2 of our many successful clients, Sam & Neeru Rai, who fit that very small percentage of elite performers or what I call “high performing couples” as you don’t often hear about them. In my 26 years working as a certified Fitness & Nutrition coach and my 15 years of running PURE Motivation Fitness it still to this day brings me joy, passion and satisfaction when I see the progression and growth of couples that go from being somewhat active to full time lifestyle integration where Family & Fitness are intertwined! In today’s podcast Sam & Neeru will tell you how they first became involved in fitness, what their “ why” was and how it slowly transformed into a 5-6x week discipline or routine event in their lifestyles Im going to showcase the success, struggles and daily triumphs that these two rockstar “High Performers” balance Family / Fitness 5-6x week… That’s right I said 5-6x a week and do so like it’s nothing different than going to work or brushing their teeth! It’s become Part of their lives and their not only exemplifying the proper example for their kids but they are becoming role models to each and every Mother , Father , Entrepreneur & busy professionals that are balancing or trying hard to balance Family and Fitness and work together.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.

Oct 16
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PMF Podcast

Motivating Educating and Empowering Tradespeople

By Podcast
PMF Podcast

Coming from a broken home with a single mom raising him and his brother, life was hard for his family and when he found fitness it became his escape. Training begins with body types, which of the 3 are you? Ectomorph, Mesomorph, Endomorph, focus on your body type to begin with. At 21 with the help of his wrestling coach, Dimitri was able to compete in his first show and he won. From there he worked in fitness clubs, good and bad ones, mostly bad ones, he saw where they could improve and how to improve. With the guidance of a mentor, Dimitri left the corporate life, and he took a chance and went on his own and built Pure Motivation Fitness, that was 15 years ago.Dimitri discusses customizing your fitness goals to your body type and truly understand why he is going to suggest eating habits, exercise techniques, weight training to suit your body. Dimitri wants to be your coach; everyone needs a coach to make sure you are held accountable to your health and fitness goals. 3 Key principles, Mindset, Training and Nutrition last.Dimitri isn’t here to preach, he’s here to help you change your life for the better, loosing body fat adds years of extra life. It’s simply about taking bad habits and placing good habits in front of it, that is how you slowly change your day-to-day events, such as smoking. Accept, Acknowledge and Advance, 3 counts of accountability. Tim Lyons once taught Dimitri, “embrace the suck” Covid happened, and he had to embrace the suck to get over it.Dimitri shares some great insight into the medical industry and how to handle your doctor, your injuries, and avoiding pharmaceutical assistance. Here in Canada, we have the right to ask for a 2nd or 3rd and we have the right to ask for ultrasounds, x-rays and MRI’s, we need to see what the problem is so we can figure out the best course of action because a pill may not always be best option for you. Dimitri pulls out the calculator and shows you how you can calculate the potential to have a heart attack or stroke based on your current state of resting heart rate, this will open you eyes wide. Dimitri has done an amazing job motivating, educating and empowering people and now it’s time for Tradespeople to take back their lives.Shared and Discussed linkshttps://en.wikipedia.org/wiki/William_Herbert_Sheldonhttps://www.synviscone.ca/clinics/dr-anthony-(tony)-galea-ism-health-wellness-centre?i=17&culture=enhttps://www.poliquinstore.com/articleshttps://www.wimhofmethod.com/breathing-exercisesCheck out his app on Apple and AndroidWhat an amazing show full of truth, pain, fitness, health, exercises and more, I thank you so much Dimitri for sharing so much on your life for our construction lives, educating our listeners on everything to do with your body, mind and soul. Thank you. Find him on IG @puremotivationalfitness and @dimitrigiankonlas and contact him for your next exercise booking at dimitri@puremotivationfitness.com and his website is www.puremotivationalfitness.com and find his YouTube channel at Pure Motivational Fitness where he shows you key details to live a happy, healthy construction life.

Who is Pure Motivation Fitness?

  • We help busy business professionals & stressed moms & dads look better naked, regain their work-life-family balance & improve sex drive in less than 90 days.
  • We teach you to eat & exercise for your unique body-type.
  • No more obsessing about fitness
  • No more fad diets

Are You Ready to Take Action and Get Started? Have A Question About COVID Safety or Pricing?

Take charge of your fitness & nutrition today. Click the BUTTON BELOW to schedule a complimentary Discovery Call and together we will plan your 90-day of body transformation.