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Maybe you have fallen into bad eating and snacking habits. Or maybe you realize that there are additional ways to get the most out of your caloric intake to boost your performance. Either way, improving your nutrition is not only important; it can be fun and easy.

There are some simple ways to make sure you are eating a healthy and well-rounded diet. Plus, you can still enjoy some delicious flavors and satisfying meals. So take these steps to improve your nutrition to benefit your overall health and wellbeing.

Get Plenty of Protein

Eating plenty of protein is essential for many of the body’s systems and functions. You can lose muscle, see decreased energy, and weaken your immune system if you fail to get enough protein in your diet. It’s also important that you are mindful about what types of protein you are eating as well.

Getting enough protein doesn’t have to take a ton of work and research. Eat a well-rounded diet and make sure a form of protein is included with each meal. If you are an athlete or someone that works out regularly, you might need more protein in your diet. You can also supplement with amino acids to ensure you are meeting all of your protein needs.

Clean protein is also the healthiest form. Look for organic soy products, wild-caught seafood, and grass-fed beef. If you eat lunch meat, look for options without nitrates and with minimal sodium content. Prepare your protein in healthy ways like broiling or grilling instead of using fatty methods like deep-frying.

Prepare Your Food at Home

When you cook, you have more control over exactly what goes into your food, and into your body. So make it a priority to prepare your food at home. And plan your meals ahead so you always have something healthy when hunger strikes.

Typical restaurant food can be full of preservatives, additives and artificial ingredients. You can avoid these things by prepping and cooking nutritious meals at home. Fill your fridge and pantry with healthy, organic and whole-food ingredients to get started.

If you live with others, you can have fun preparing meals together. What may seem like a chore becomes a fun, social occasion when you cook together. So enjoy each other’s company while you whip up a fresh salad or colorful soup. Then, relish in the delicious and nutritious meal that you made together.

Planning ahead makes cooking at home easier. Make a meal plan for the week and stock up on the ingredients so you never have to wonder, “what’s for dinner?” Take some free time to chop veggies, wash fruit and put together lunches for the week so you can grab a healthy meal as you head out the door. 

Avoid Processed Sugars

Sugar is a tough thing to avoid and can be found nearly anywhere. Plus, one little nibble of a sweet treat can lead to a full-scale sugar binge. Sugar’s addictive properties often make avoiding it all together the best practice when trying to improve your nutrition.

Try subbing out your favorite sugary treats with ones that are sugar-free but equally delicious. Look for healthy, all-natural sweeteners and avoid artificially produced ones. Candy made from monk fruit can be just as sweet and satisfying without sugar. Or, look for drinks like soda made from stevia for a refreshing beverage.

If you find yourself with a sugar craving, look for other foods that are still sweet without added sugar. Berries and citrus fruits can give you the sweet taste you are looking for with the added bonus of nutrients. Or, chew on a piece of sugar-free gum to distract your taste buds until the craving passes.

Explore New Foods

One of the quickest ways to reach for unhealthy standbys is boredom. Explore new foods to keep your diet exciting. Plus, you’ll likely find some healthy new foods that you actually enjoy experimenting with.

Your local farmer’s market is an amazing place to find new produce that you have never tried before. Look for heirloom varieties from small, local farmers for fruits and veggies that are fresh and have unique tastes. Make it a point to look for new foods every time you visit. And since they likely change seasonally, there will be no shortage of variety.

If you find yourself struggling to come up with new meals, why not treat yourself to a healthy cookbook? Explore new recipes and try new ingredients you’ve never tasted before. You might just find your next nutritious favorite to add to your meal rotation.

When a new health food eatery opens near you, check it out with an open mind. Many of these chef-driven kitchens use healthy ingredients in unconventional ways that are super tasty. Plus, maybe you’ll get some inspiration for food and flavor combinations to try in your own kitchen.

Hydrate, Hydrate, Hydrate

It can’t be said enough, getting enough hydration throughout the day is essential to your overall well-being. It’s also important for you to keep up your nutritional habits. So, make it a point to sip consistently throughout the day and hydrate well before and after workouts. 

Oftentimes, your body can confuse thirst with hunger. This can lead you to reach to the nearest, most convenient snack, whether it’s healthy or not. Keep these feelings at bay by making sure you are always well hydrated. If you feel unusually hungry at an off time of day, drink a glass or two of water to see if you satisfy the feeling.

Water is a key part of your digestive system. You can eat all of the nutritious foods you would like but your body still needs to be ready to take in all of those great nutrients. Water actually aids in breaking your food down so these nutrients can be readily absorbed. So drink up!

Boosting Your Nutrition for Long-Term Health

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Good nutrition is a key component of your overall well-being. It’s well worth it to take the steps to improve your nutritional habits and find ways of healthy eating that work for you. And you’ll find some delicious new lifelong habits that you can enjoy for long-term wellness.

The post Ways to Improve Your Nutrition appeared first on FitnessRX for Men.

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By: Team FitRx
Title: Ways to Improve Your Nutrition
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Published Date: Tue, 30 Nov 2021 18:49:31 +0000

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Mens Health

Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.


Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


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Instagram @redcon1

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Title: Failures in Business: The Unseen Stepping Stones to Success
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Published Date: Wed, 15 Nov 2023 18:53:06 +0000

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Mens Health

Negativity Is a Losing Mindset

By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

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Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

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Instagram @marclobliner

The post Negativity Is a Losing Mindset appeared first on FitnessRX for Men.

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Panatta Super Rowing Page 1

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