10 Ways to Eat Healthier

When it comes to dieting, we all have a soft spot in our hearts for that one food that we think about. For me it’s chocolate and pizza. As much as I wish I could sit and eat a whole cheese pizza and bag of Kit-Kats, I can’t do that. I want to show you 10 ways you can make your diet HEALTHY. It’s not all about eating for looks but eating for health. When you can consume all the nutrients you need for your body and get all the fluids in then this is when we can feel the best!

I have tried a lot of diets and experiment with different dieting strategies but personally, I believe that when I have a diet that I am getting all the vitamins and whole foods in me, I feel better.

Here is my list of 10 things that will lead into healthier eating habits.

#1) Drink more water.  

I can’t stress this enough, more than half of your body is made up of water!! It helps with blood circulation. It lubricates the joints. It regulates your metabolism. You can’t live without it! Drink more water!

#2) Carbs are not your enemy.

So many people always say you HAVE to cut carbs if you want to lose weight. The goal of this article is to eat healthy. Carbohydrates are essential for your diet. Your brain and muscles function off of carbs so completely cutting them out of a diet can be extremely dangerous or even having a very low intake can still take an effect. There is a difference between good and bad carbs though so go for the healthy carbs from starches, fruits and veggies instead of the 10 handfuls of candy we all think about grabbing.   
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#3) Get more colors in your diet.

When it comes to fruits and vegetables, try getting as many different colors and varieties as possible. This is a great way to ensure that you are getting all the different nutrients that those foods have to offer. This also is a good way to decrease chances of nutrient deficiencies because of the constant change in those foods.

 

#4) Don’t forget the veggies!

As I mentioned in #3, vegetables offer tons of vitamins and minerals that can aid your body. Veggies might just be one of the most important things in ANY diet. They are great for when you are trying to lose weight or pack on muscle. Most importantly they will ensure a healthy lifestyle.

 

#5) Take vitamins.

Vitamins are one of the most crucial supplements for the body. Lets face it, we’re not all perfect eaters and the schedules can limit what we get into our diets. Vitamins are a great tool to make sure you get all the necessary vitamins and minerals into your body in the day. Some people need special vitamins due to deficiencies so I would consult with your doctor if you are not sure about that.       

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#6) Have a cheat meal here & there.

You see what I have underlined? This is a good way to treat yourself and make sure you are not too strict. If you hate your diet, odds are you will not be doing that diet too long. Try to make it more fruit based if possible, example would be dark chocolate covered strawberries. Dark chocolate is good for the mind and has antioxidants for the body. The strawberries is still a healthy fruit. This is one of my favorite cheats snacks.

#7) Snack smart.

Snacking can easily be the part of the bridge we all fall off of. Pack snacks in advance so you don’t just grab the first thing you see. I like to snack on things like nuts, protein shakes, and cheese.

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#8) Drink green tea.

Green tea has hundreds of health benefits! It can aid in weight lose pretty well. 1 cup of green tea can actually burn up to 100 calories! This is a good breakfast move because it carries a natural caffeine in the tea leaf plus it kick starts your metabolism. Give it a try!

#9) Good fats are good, bad fats are bad.

Duh.. Fats should always be included into diets. The body and mind feed off of fat. There is a difference between good fats and bad fats though. Good fats are items like avocados, fish, nuts and olive oil. Bad fats are items like butter, sugary treats and lard. Want another snack idea? Try Ezekiel bread and avocados! This will give you good fats and a starchy carbohydrate.

#10) Make it fun!

Don’t stress eating and diets. They should make you feel more energized and healthy! Get a family member or friend to eat healthy with you so you don’t have to do it alone plus you are helping another person!

 

This is my 10 things that can help you eat healthy, I hope this helps you out! Share this article with friends and family! Keep following Costafitness for more content.

Thank you for reading,
-Alex Costa-

 

 

photo source: water , colored food , chocolate strawberriesgreen tea

TIPS-Training on Vacation

It’s that time again! We’re all going on spring break or vacations and this tends to be the end of a good habit, we just let loose. Some places have gyms and some do not. When you are traveling, trying to find a gym can be hard to do in that case. I have done a lot of traveling the last couple years and experimented with this. So in this article, I want to show you how you can still workout on your vacation!Image result for gym pass

 Let’s say you are going to a city where it is common for gyms to be. A good place to start is by doing research before you even leave. Google gyms around that area that you will be in. This will give you a good idea of what type of facilities you will be around. Make sure you write down an address and phone number. You may want to see if they have free day passes or if they cost money. Most gyms nowadays have at least a $10 day pass so call in advance so you know if you need to bring extra money.

On the other hand, let’s say you are going camping or camping out in the middle of nowhere. You usually will NOT have access to a gym. In this case, you have the option to get your workout done still! You can do bodyweight workouts. Here are only a few great examples of bodyweight exercises you can do without a gym on vacation:

There are a lot of different ways to keep working out on vacation. The best thing that tends to work for me is at home workouts. I tend to make that more of a total body workout most of the time.

However you may be going somewhere that is basically a workout in itself. These are the trips where you go hiking, do a lot of walking during the days and do other fun outdoor activities. There are many options to pick from when going to places like that, for example when I went to Michigan and didn’t have a gym I did all the following to keep the training going:
-canoeing
-hike
-swim
-played sports

The point of this article is to give you ideas of what you can do to still train when on a vacation. Check out my Instagram page for the workout Wednesday this week! I’m going to post a workout that can be done without equipment and when you are on vacation!

Thank you for the support! Make sure you share this website and vlogs with friends and family to help grow a strong community!

-Alex Costa-

 

VLOG# 5 Fit 3D Scan

Vlog #5 is LIVE. This week, I will be mentioning a few nutrition shopping tips you can apply. I also use a Fit 3D scan which will let me know what my body fat percentage is. I show you guys so you can follow along with my as I drop body fat while maintaining around the same body weight. I will be dropping a lot more articles and videos on nutrition!

I am also working on a couple NEW PAGES for the Costafitness website! Make sure you check this video out and let me know what you think! Also share the video and website with a friend you think would like this, so they can be filled in.

Thank you for all the support!

     -Alex Costa-

Vlog #4 Content Friday

 

In this weeks vlog, I take you with me on a Friday night full of content. These are a couple behind the scene clips towards the end of what we do for our content and how it is shot. Costafitness 28 Day Challenge t-shirts come in as well! I will be coming up with a crazy new design very soon, i’ll also be contacting artist and computer designers to help with the logos and pictures on the shirts!

I know this vlog is short compared to the others and I apologize. I was very busy this week and did not get to carry the camera a lot that week. However I will make up for it with next weeks vlog! I am very thankful for all the positive feedback on the website.

Have a great Tuesday!

Motivational Monday!

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So it is that day again, the one everyone dreads. The “worst” day of the week to some. This is what some say a “start to a long week”.

How do you know this is a start to a long week? You haven’t even left the house.You haven’t walked out that front door of yours. You haven’t even given this day a chance yet. That’s the thing so many people fail to realize, is that you have a house. You have food and water. We have a lot of things that we are lucky to have. Someone out there is sleeping on the streets bundled up in a blanket they found in the garbage in 20 degree weather and we’re the ones sitting here saying “it’s Monday, todays gonna suck”. What? How can you start the day off so negative??

This may be one of the best days of your life but you already have your mind convinced that its going to be a shitty day. You have to throw that negative shit out the window. Its gotta go, because in this world we are given 86,400 seconds in a day. That translates to 1,440 minutes which is 24 hours. Now let me tell you something that I hope opens your eyes a little..

Most of us get 6-9 hours of sleep. That leaves 18-15 hours in the day to do something productive or go and make it worth living. There has been reports saying people spend up to 3 hours on social media. Lets say you get 7 hours of sleep and you are one that is using 3 hours of your day on social media. You now only have 14 hours of the day. Most people go to school or a job, lets say thats another 6 hours. You are now down to 8 hours to do what you want. Shit most of us take an hour nap too so we may even have less than 8 hours to do something in a day. Im not downgrading ANYONE who does these type of things but I do want you to realize how much time is truly in a day compared to what you actually have after you are done with everything else.

It’s Monday, a chance to start your week off like a boss. Don’t start it off any other way!

-Alex Costa-

Vlog #2 Snack Smarter

 

 

Check out the new vlog! My buddy Max and I discuss outdoor activity ideas you can do on a nice day. We also talk about how you can snack smarter while doing these activities!

BONUS- 3 BEGINNER LADDER DRILL VARIATIONS TO TRY!

 

P.S. Sorry for the lack of post on the website, we have spent a lot of time focusing on the Costafitness 28 Day Challenge. There will be more post coming, starting back up this week!

Thanks for all the love & support!
-Alex Costa-