Benefits of Meal Planning 
Finding ways to save on a tight budget is a must for most of us. There are lots of ways to accomplish this but today we’re going to focus on cheap and healthy meal planning. At our Fitness Camp we make sure to help everyone transition easily to ensure they don’t fall back on any bad eating habits. Meal planning is definitely a great way to keep up with eating healthier. We usually eat unhealthy food when we are tired, hungry and want something thats fast and inexpensive. Planning out your meals will help give you no excuse. Here are 5 ways to make sure you can eat well on a budget.
1. Take advantage of sales and coupons
Every store puts out flyers with their weekly sales and coupons. There are lots of healthy options in you look closely. Picking out the best deals before you go to the store is a great start to saving money.

2. Do recipe research.

Find exactly what you want to cook for the least amount of money. Go in knowing what you need and how much it costs. That way you’ll be in for very few surprises. There are food search engines that you can put in certain ingredients and it will tell you what recipes you can make with them. It’s very helpful when you can only afford a few ingredients.

3.Create a meal plan

Making a weekly meal plan can help big time. Knowing exactly what you’re eating each day of the week helps you measure exactly how much you’re spending every week on food. It also helps prevent you from random trips to the grocery store or eating out constantly.

4. Don’t eat out so much

If you have a good healthy meal plan eating out isn’t going to be nearly as appealing. You’ll spend much less and eat much better. With your meal plan you can plan your breakfast, lunch, and dinner. You can take your meals to work and save tons on daily lunch grabs from sandwich shops, etc.

5. When you go shopping stick to your list

Stick to your list at the store. You made the meal plan to help you pick what foods you’d need for the week in order to save money. If you venture off that list it defeats the whole purpose of what you’re doing. Eat before you go to the store and it will make this much easier. Stick to the list and only get the foods you decided on before hand.

Meal planning is one of many ways to help you save money and stay healthy. Fast food may be cheap but it’s not just about being cheap. These steps should help you get the best of both worlds.

Check back for more tips on how to stay fit and healthy on a budget.

Live in fitness!

 

4 Ways to Get Fit on a Budget

Exercising can be a very expensive way of life. But it doesn’t have to be. With all the machines, gym memberships, and supplements you can dump money into their are much cheaper substitutes out there. Here are 4 ways to get fit on a budget.

1. Exercise at home
If a gym membership is to expensive for you you could easily work out at home. There are lots of exercises you can do at home and cheap, small, effective equipment you can get. The internet is also filled with great exercises to help you out. Our webstie Fitclubtv.com is exactly like that. Giving you tons of helpful hints and work out videos.

2. Cheap gyms
Some people just prefer the routine of going to a gym. And it’s a good habit to have. It makes you much more productive to have to get out of the house to exercise. Some memberships can be pretty costly but if you look hard you can find some great deals. And if you already have a membership that’s to costly tell them you’re leaving for another gym. They may knock a few bucks off for you.

3. Go outside.
There are plenty of cheap activities you can find to stay healthy. Joining a sports team, jogging, surfing, tennis, rollerblading, etc. All great and relatively cheap ways to stay fit. It’s also a good way to have fun and not lose interest.

4. Weight loss camps
Although the initial cost may seem expensive in the long run the results versus amount of time and money spent can really be worth it. There are great camps out there that can get you in shape quickly and help you keep the weight off. The cost can be jarring but consider the amount you’d spend getting much less impressive results from a regular gym over a longer period of time.

If you are creative and inventive with how you work out there is no excuse to getting fit. People tend to want to wait to get started until they think they can afford it. If you follow our steps and do a little research and trial and error you’ll find you can get fit on any budget.

Live in Fitness!

Diseases Related to Obesity

People who are looking to lose weight tend to be focused on cosmetic reasons. Looking thin will build your confidence and help you fit into that little black dress you see tantalizing you at the mall. However, there are a number of health benefits that come with losing weight as well and, conversely, there is a host of diseases that are caused by or made more likely because of obesity. Plus, it’s a difference you can feel. When you start to lose weight it’s likely that you’ll have more energy and feel generally better.

Weight loss through diet and exercise can lower your risk of experiencing a wide range of diseases including a number of potentially fatal ones. Here are just a few of the potential health risks that could come from obesity:

Coronary Heart Disease

Heart disease is the number one threat to people in the US and around the world. Heart disease includes a number of health problems such as:

  • Heart attack, or when oxygen-rich blood is blocked from entering a part of the heart. Oxygen isn’t restored quickly, that part of the heart begins to die. This can happen when a build-up of waxy plaque causes pressure that breaks the artery wall. When clot forms, it can partially or totally block off the artery which deprives oxygen to that part of the heart.
  • Angina, which is when plaque narrows the coronary arteries and reduces blood flow to the heart. Resulting angina is a pain in the heart that signals a potential heart disease issue.
  • Heart failure can also be a result of obesity. This is when the heart isn’t able to pump enough blood to the rest of the body.

Heart disease is one of the deadlier complications that come with obesity. While it can take a long time to build up a dangerous amount of plaque, heart complications can often happen without warning.

Stroke

Strokes take the fourth spot on the top causes of death for Americans. A stroke occurs when oxygen-rich blood is unable to properly flow into the brain, causing brains cells in the affected area to die. There are two types of stroke: ischemic and hemorrhagic. Ischemic strokes occur when the artery that supplies the brain with blood is blocked and hemorrhagic is when the artery ruptures and leaks. Again, obesity leads to a buildup of plaque which causes these blockages and your risk of having a stroke rises with your body mass index.

Diabetes

Obesity is a big factor in increasing your risk of type-2 diabetes. Diabetes is when the blood glucose (blood sugar) levels are too high. Normally the body produces a hormone called insulin which converts glucose into energy but with an overabundance of glucose, the body can’t produce enough insulin to manage your blood sugar. Diabetes can cause death, stroke, kidney disease, and blindness.

While these aren’t the only medical complications that can come with obesity, they are among the most serious. Since your BMI is often directly related to your risk of getting these diseases, fat loss can immediately lower your chances. With every pound you lose, you can begin to lower your risk factors.

WHAT YOUR RELATIONSHIP WITH FOOD SAYS ABOUT YOU

Weight loss camp

In our world of health and weight loss camps, we hear a plethora of questions about what, when, and how much should we eat?  But for all this information, the discussion about our relationship with food is non-existent at best.  It seems that we live in a culture that is dependent on sound information about weight loss, of which there is none.  To be sure, when I say sound information about weight loss, I am speaking of information about weight loss that incorporates information pertaining to your relationship with food.  Without this integral piece of information, the changes we may make in the what, when, and how much categories of our weight loss will only be first order changes.  First order changes are changes in behavior, not the underlying thoughts, and feelings that support behavior.  The failure of this band-aid approach is evidenced by the lack of weight loss success in this country.  In order to create second order changes, or changes in the thoughts and feelings that support the behavior of weight loss, we must change not only what, when, and how much we eat, but our attitude toward food.  In order to change this, we must first understand it.  As we do, we will likely find that our attitude toward food represents not just a pattern in our behavior around food, but our behavior in life in general.  That being said, it is not uncommon to find that the way you are around food, is the way you are about many things in life.   So let’s explore a few different attitudes toward food, and the ways in which these attitudes affect our lives:

 

  1. THE CONTROLLER:  Do you view food as something in your life that can be controlled?  Do you depend on your control of food to gain a sense of control of your life?  Do you find yourself turning to food to overcome emotions or situations that are not within your control?  If you answered yes to any of these questions, you probably do have a tendency to view food as control.  People such as this tend to look for things in their life that can be regulated, structured, managed and consistent.  When they find these things, they tend to depend on them for emotional stability.  What this means is that when that thing in the person’s life is stable, regulated, managed, and consistent, so is the person.  But when that thing is not consistent, stable, or controlled, neither are the person’s emotions.  People such as this, do not like changes in routine, and have trouble adjusting when plans do not go as expected.  Much of what perpetuates this trouble adjusting to changes in routine is the expectation that things should not change unless the person changes them.  People such as this, rely on the ability to control things, and can have trouble delegating authority to others, or trusting them with control.  Using the relationship with food as a way to feel in control can then predispose this person to eating disorders, such as anorexia nervosa, or bulimia nervosa.  However, perhaps the larger issue is that this person is prone to depression and anxiety, as a life that is dependent on control ceases to have a sense of freedom, enjoyment, or passion.  

 

  1. THE DEPENDENT:  Do you feel as though food provides comfort for you?  Do you find yourself nurtured by food?  Do you turn to food when you feel depressed, or rejected?  If you answered yes to any of these questions, you have a tendency to view food as something to be depended on.  People such as this, tend to look for things in their life that represent comfort.  This can be in the form of a relationship, a place, a thing, or food.  As these things will provide emotional comfort, every time they feel depressed, they will turn to those things.  For people such as this, emotional stability is dependent on the availability of these things.  As they tend to look for ways in their life to feel nurtured, they also do not like to be in control, and would rather delegate authority than experience it.   However, looking to other people and things to fulfill their emotional needs, these people are prone to overeating, and feeling as though their life is without direction, or firm anchoring.

 

  1. THE ANGRY PERSON:  Do you feel as though diet plans and weight loss attempts have let you down?  Do you tend to find yourself often angry, and looking for a way to vent?  Does food provide an opportunity for you to get what you really want when you are not able to in other ways in your life?   If you answered yes to any of these questions you have a tendency to be an angry eater.  People such as this tend to be angry in life easily, and often experience this emotion predominantly.  As they experience anger frequently, they also feel as though life, people, and situations have let them down.  As they cannot change any of these situations that have disappointed them, they look for a way to express their anger.  In fact, they become dependent on these situations.  They may find themselves feeling attached to things in their life that allow them to express their anger.  For this reason, they will often stay in relationships that they describe as bad.  These relationships allow them to express their anger.  Food, to these people, also represents a way to express anger, and they will often find themselves eating when they are angry. Much in the same way that they will stay in a bad relationship because it is a way for them to express their anger, they will also want to maintain their relationship with food.  They may ask for help, or attempt to change their eating habits, but they remain attached to the angry relationship they have with food.  Because people such as this have trouble letting go of their anger, they are also prone to self destructive behavior and patterns in life.

 

  1. THE LOST PERSON:  Do you find yourself trying routine after routine in your weight loss efforts?  Do you find that your weight loss efforts go well when you are on a routine, yet things seem to fall apart when the routine ends?  Do you often have trouble knowing what food will satisfy you?  If you answered yes to any of these questions, you have a tendency to feel lost around food.  People such as this tend to be unsure not just about what they may want to eat, but about a lot of things in life in general.  They tend to do well when the expectations are set out for them, and the routine is implemented for them.  But when it comes to developing their own expectations of themselves, or creating their own routine, they falter.  They tend to never really be sure about what they want, and their relationship with food demonstrates this.  It is almost as if as long as the eating routine satisfies someone else, they are satisfied.  But they never really know what satisfies them.  For this reason, people such as this are prone to feelings of loneliness, and loss of hope.  It becomes difficult for these people to feel confident and sure of themselves as they feel as they don’t understand themselves frequently.  That being said, they may also have trouble knowing when they truly hungry or not, and/or differentiating hunger and fullness levels.  As a result of this, they can be prone to overeating, and undereating.

 

Looking at the types above, see if you can determine your attitude toward food.  If you can, you are already one step ahead.  Typically, when people understand not just their relationship with food, but themselves more clearly, the needed changes are also more salient.  Additionally, when you can see that your relationship with food is a component of a larger pattern in your life, the impetus to change will be strengthened.  When you do make these needed changes, although they may be challenging and difficult at times, it is important to recognize that lasting change includes changing not just what, when, and how much you eat, but also they way you think and feel about food, yourself, and your life.