Footprint Academy of Holistic Fitness

Time flies – always. That makes time a variable that can be hard to control and monitor. And once time has slipped away, you never get it back.

Have a Time Check. Know exactly how you spend your time. ...
Set a Time Limit. Setting a time limit for a task can be fun. ...
Use Software Tools for Time Management. ...
Have a To-Do List. ...
Plan Ahead. ...
Start with Your Most Important Tasks. ...
Delegate and Outsource. ...
Focus on One Task at a Time.


.

“Health is a state of complete harmony of the body, mind and spirit.

Mix it up by enjoying a wide variety of fresh fruits, vegetables, whole grains, and protein-rich legumes.

Food colors represent different antioxidants and nutrient-composition.

Eat a wide variety to improve health and well-being.

Progressive overload means that you are continually increasing the demands on your muscles in order to make gains in their strength, size and endurance.

To keep progressive overload in the forefront of your exercise mindset; keep these 7 steps in mind when you’re training.

1. Increase Resistance

2. Increase Sets

3. Increase Repetitions

4. Increase Frequency

5. Increase Exercises

6. Increase Intensity

7. Decrease Rest Time

Carbohydrates are your body's main source of energy.

They help fuel your brain, kidneys, heart muscles, and central nervous system.

Fiber is a carbohydrate that aids in digestion, helps you feel full, and keeps blood cholesterol levels in check.

Healthy carbohydrate-rich foods (containing 12 grams of carbohydrates or more per serving) include

Whole grains: quinoa, amaranth, barley, brown rice, oatmeal, whole-grain pasta and whole-grain breakfast cereals
Fruits: berries, citrus fruits, melons, apples, pears, bananas and kiwifruit
Starchy vegetables: sweet potatoes, yams, corn. peas and carrots
Legumes: lentils, black beans, pinto beans, navy beans, chick peas and soybeans
Milk products: low-fat milk, plain yogurt and soy yogurt

Healthy foods lower in carbohydrates (less than 10 grams per serving) include:
Nonstarchy vegetables: leafy greens, spinach, cabbage, asparagus, tomatoes, broccoli, cauliflower, green beans, cucumbers, peppers, zucchini and mushrooms
Nuts and seeds: pumpkin seeds, sunflower seeds, almonds, cashews, walnuts, peanuts and pistachios
Soy milk and tofu.

Oats also contain fiber which is great for digestive health.

If you have chronic constipation issues, consuming oats every morning will be helpful.

One cup of oats contain four grams of fiber.

You can include fruits and nuts to increase the fiber value of your breakfast.