Posted in General Fitness by Rogue Fitness on 18 November 2017

Illness or injury may often be the instigator, but frailty is what kills us. Our bodies can't recover as well if we're not strong, which is why at Rogue we recommend a balanced workout plan that includes strength, cardio, and flexibility training.

This doesn't mean you need to spend hours in the gym each week. Get a basic pedometer and set a goal of 10,000 steps per day (that's about five miles) to stay slim and healthy.

Cut out the White Stuff

The easiest way to lose weight and improve your health? Ditch the white stuff! Most white foods (bread, rice, pasta, sugar, flour) are primarily made up of refined carbs and empty calories, so cutting them out of your diet is one of the quickest ways to shed pounds and improve your well-being.

There are a few exceptions to the rule, including egg whites, cauliflower, and fish. Those are the only white foods you should have on hand.

Bring on the Broccoli

Broccoli is the best produce option because it cleanses the liver and helps to fight cancer. To reap the most rewards we suggest cleaning and slicing cruciferous veggies (like broccoli) five to 10 minutes before cooking, and then steaming or microwaving them (instead of boiling) to help retain the most cancer-fighting compounds.

Get your Daily Dose of D

New research says that vitamin D may play a crucial role in weight loss by controlling appetite and helping fat cells become more metabolically active. The sunshine vitamin also helps your body better absorb bone-boosting calcium, improves immunity, reduces inflammation, and may even protect against some forms of cancer.

The best sources [of vitamin D] are salmon, tuna, and mackerel (especially the flesh). Fish liver oils, beef liver, cheese, and egg yolks also contain small amounts. And don't forget the most convenient source of all: sunlight. Vitamin D is actually produced in your body when ultraviolet rays from sunlight strike your skin; the UV rays trigger synthesis of vitamin D, which then gets converted in your liver into its active form.

Drink More Water

Drinking water is so imperative for staying healthy, energized, and even losing weight. There are so many reasons to stay hydrated—hunger is often disguised as thirst, it boosts your metabolism, and water is the best energy drink available.

To find out exactly how much water you should be drinking, divide your body weight (in pounds) by two and aim to drink that many ounces of water every day.

Trade Supplements for Tea

Drinking all-natural green tea is an excellent way to boost your weight loss and your health. Not only does it have the power to stoke your metabolism, but it also contains the highest concentration of catechins, antioxidants found in plants that have been found to protect against heart disease and even some cancers. Sip on a few cups of green tea throughout the day to get all of its amazing benefits.

Focus on Nutrients not Calories

While the amount of calories you consume is crucial for weight loss, the quality of your food is often more important (and often ignored). Losing weight isn't all about cutting calories. Your brain is looking for nutrients, not calories, and [your brain] will prod you to eat until you're satisfied.

To stay slim and healthy, fill up on high-fiber, nutrient-rich fruits, vegetables, grains, and lean meats.

Delay Desert

You don't need to completely eliminate dessert. Its perfectly okay to indulge your sweet tooth in moderation, just try not to indulge immediately after dinner.

Avoid sweets directly after a meal since sugar disrupts the absorption of nutrients. The best time for a sweet treat is about two hours after you finish your meal. And when it comes to what you eat, try some dark chocolate. The flavonols found in cocoa improve circulation and increase blood flow to the brain.

Sleep More to Slim Down

The old saying 'you snooze, you lose' couldn't be more accurate when it comes to shedding pounds. Depriving your body of sleep can speed up the aging process and deter your weight-loss efforts. The brain craves carbohydrates when you're tired, so you could unknowingly sabotage even the best laid plans. Aim for a good seven hours (minimum) of shuteye every night to allow your body to restore and to protect vital organ functions

Make Breakfast Mandatory

You've heard it before, but it's worth repeating: Breakfast is still the most important meal of the day! Skipping the first meal of the day can increase risk for obesity more than fourfold. If you don't eat right when you wake up, your body senses a famine is coming and slows your metabolism to compensate. Then, when your body is presented with food later, it's ravenous and wants to pack it in, leading to bingeing with a slow metabolism—a recipe for weight gain.

Your plan of action: We suggest automating your first meal of the day by eating the same breakfast (like an egg-white omelet or oatmeal), or cycling through a small variety of breakfast foods each and every morning.

If you would like to talk to us about your health and fitness goals simply book a complimentary consultation at

At Rogue Fitness we have Personal Training Packages to suit all budgets and abilities.