Health + Wellness | LEGACY + STRENGTH

23 Apr 2017

Sticky Post By Joey Olivo Posted in Health + Wellness Permalink

Plan Your Meals

Sticky Post By Joey Olivo On April 23, 2017

Preparing your meals in advance takes practice and skill. Step one, oven first! This means roasting chicken, fish, sweet potatoes and/or green beans. Cook as much as you can at the same time. Do not make the temperature too high. Have a meat thermometer handy to make sure everything is fully cooked. Keep raw meat and veggies on different baking sheets or containers while cooking. Step two, start up that rice cooker! Rice is a simple way to add a starchy carb to any meal. Cook a bunch for the week and it stays good until you need it. Remember to portion it out. Keep a ½ cup measuring cup handy to measure portions for your containers. Finally, microwave frozen veggies! Buy frozen veggies in bulk. Have them if fresh produce is a little more expensive without sacrificing nutrition.

04 Nov 2016

Sticky Post By Joey Olivo Posted in Health + Wellness, Training Permalink

Are you drinking enough water?

Sticky Post By Joey Olivo On November 4, 2016

Everyone knows of a close friend or family member who seems to collect empty water bottles in his or her car. But while it may look funny, they are most likely reaping all the benefits of being hydrated! Water is essential for the human body to function. The body does not store water so it must have fresh supplies, as water forms the basis of our blood, urine, sweat and digestive fluids. It is recommended that men and women drink at least 8-10 cups of water a day to keep properly hydrated. Eating high-water content foods such as fruit and vegetables can help aid in hydration for those who have a hard time drinking so much liquid. In addition, you can find many different low calorie fruit flavor packets to enhance the flavor of water. Keep drinking water regularly and enjoy the benefits of soft skin, more energy and weight loss!

Email your fitness questions to Coach Joey here - legacystrengthgym@gmail.com

19 Oct 2016

Sticky Post By Joey Olivo Posted in Health + Wellness, Uncategorized Permalink

The Dirty Dozen vs. The Clean 15

Sticky Post By Joey Olivo On October 19, 2016

Knowing what meals are healthier than others is one thing, but knowing where the ingredients that make up these meals are grown is another. The USDA’s Shopper’s Guide to Pesticides in Produce is great starting point to keep informed on which produce is healthier in terms of being grown with the least amount of pesticides. Nearly two-thirds of over 3,000 samples tested by the USDA in 2013 contained over 160 types of pesticide residue. In an effort to inform the public of which produce to buy and which to stay away from, the USDA published the Dirty Dozen and the Clean 15. The Dirty Dozen list contains 12 produce items found to have the highest levels of pesticide. This list includes: apples, cherries, grapes, nectarines, peaches, pears, raspberries, strawberries, bell peppers, celery, potatoes, and spinach.

While this list shouldn’t push you away from eating these foods, it is recommended to buy the items on this list only if they are “organically” grown. The Clean 15 are produce approved to be bought at supermarkets as they were found with the lowest traces of pesticide. The list includes: onion, avocado, sweet corn, pineapple, mango, sweet peas, asparagus, kiwi fruit, cabbage, eggplant, cantaloupe, watermelon, grapefruit, sweet potatoes and sweet onion.

Email your fitness questions to Coach Joey here – legacystrengthgym@gmail.com

17 Oct 2016

Sticky Post By Joey Olivo Posted in Blog, Health + Wellness Permalink

The Best Diet Tool – Food Journaling 101

Sticky Post By Joey Olivo On October 17, 2016

Keeping a food journal is the single most important factor in being able to analyze what your diet consists of, and what it doesn’t. It's nearly impossible to remember the nutritional breakdown of every meal you eat, which is why a simple food journal comes in handy. You can track what you eat so you know what works and what doesn’t. Your food journal will become your personal individualized nutrition guide forever.

No diet book could ever replace how you eat or give you what you want to eat. The food journal will give you the freedom to eat what you want while you monitor the quality and quantity of the foods you eat. Always be honest with your portions and meals, as you must have an accurate foundation to improve on! You cannot improve your meals if you don't have an accurate place to start. Keep track of how you felt after eating your meals, and try to figure out why one meal made you feel happier or more energized than the other!

Email your fitness questions to Coach Joey here - legacystrengthgym@gmail.com”

13 Oct 2016

Sticky Post By Joey Olivo Posted in Health + Wellness Permalink

Why you need fish oil supplements

Sticky Post By Joey Olivo On October 13, 2016

Fish oil supplements provide essential omega-3 fatty acids, which are necessary in keeping the mind and body healthy. The body does not naturally produce these fatty acids. This is why we must supplement with fish oil in our diet. Fish oil supplements provide several benefits. These benefits include losing body fat and promoting muscle building hormones in our body. They also decrease inflammation, enhance body composition, improve insulin sensitivity, and even reduce blood pressure. The best part about fish oil is that it good quality brands are tasteless and odorless.

How to get started? Aim to start eating healthy omega-3 rich foods such as avocados, nuts and seeds in addition to including fish like salmon. Use fish oil pills to supplement your diet. Fish oil pills can be found in the vitamin section at your local supermarket or pharmacy.

We highly recommend this brand form Nordic Naturals, definitely one of the best on the market, comes with vitamin D too to help put some pep in your step! http://amzn.to/2dpoh3c