How To Walk 10,000 Steps A Day

How To Walk 10,000 Steps A Day

Walking 10,000 steps a day has been adopted as the gold standard to improve fitness, but unfortunately, there aren’t any studies to prove it true. Some studies say that walking 7,000 steps a day is just as beneficial. When you set a goal to walk 10k steps, you’re normally committing to increasing your activity level and that’s what is important. You can also boost the benefits you receive from walking by modifying your intensity level between high-intensity and recovery, which turns it into a HIIT—high intensity interval training—workout.

How can you boost the number of steps you take each day?

If your stride and pace are average, you’d take 3500 steps every hour, so you’d have to walk about three hours to fit in 10,000 steps a day. It isn’t impossible, since you don’t have to do all those steps at once. Most people average about 3,500 to 4,000 steps normally, without adding extra steps. Consider options like parking further from the store and walking or walking to lunch to add a few extra steps. If you’re ambitious, take the stairs instead of the elevator.

If you have a sedentary job, walking more isn’t as easy as it sounds.

Studies have determined that sitting too long is just as bad as smoking and you need to get up and move at least once an hour. If you have a sedentary job, set the timer on your phone to ring once an hour. When it signals you that time is up. Stand up, move around and pace a bit near your desk. You’ll clear your head and be more efficient, while boosting the number of steps you take. If you have to take a bathroom break, go to the furthest bathroom from your location to add even more steps.

Make waiting-time, pacing-time.

If you’re waiting in line, do a little pacing. If you feel self-conscious, let the person behind you know your paces are steps you’re accumulating. Do you stand in front of the microwave waiting for cold coffee to heat? Don’t watch that cup rotate but walk around the kitchen instead. If you’re watching TV make a commercial break a time to get in extra steps by walking in place.

  • Walk with friends. If friends are starting fitness regimens, instead of stopping for a drink after work, go for a long walk in the park.
  • You’ll boost your steps and keep your house neater if you get up immediately and put items away right after you’re done using them. You can even vacuum or dust more frequently to boost the number of steps you take.
  • If walking bores you, dance instead. Turn on the music and get your feet moving. One study found that pedometers did accurately count steps when dancing and it’s a lot more fun.
  • Walking is a starting point for fitness, but you also need other types of exercise. You need flexibility, strength and balance training. You also need upper body training, since walking focuses on lower body strength.

For more information, contact us today at Prime Fitness Studio

Weight Training If You're Over 50

Weight Training If You’re Over 50

Most people think of weight training just as a way to build beach-worthy muscles. While it’s true that you’ll look more impressive in swimwear, the older you get, the more important it is to your health and future potential for independent living. Weight training for people over 50 is just as important as cardio or flexibility training. Once you pass your mid-30s, unless you work at it, your muscles start to atrophy. It occurs in most people as they age and is called sarcopenia.

You can prevent sarcopenia, but it takes effort.

Sarcopenia causes a 3 to 5% loss of muscle mass every ten years. It’s often why seniors look frail. Once you get past the age of 30, unless you participate in training, you start to lose muscle mass. It’s called sarcopenia and causes a three to five percent loss every decade. When you see seniors that look frail, it’s often just the natural progression of sarcopenia. Sarcopenia can also lead to osteoporosis. When muscles tug on the bone, it stimulates the bone to uptake more calcium to reinforce them so they can resist breaking. It also increases bone-forming cell activation. If you lack exercise and strong muscles, there’s no need for reinforcing the bones and they start to thin and become brittle, leading to osteoporosis. It’s a reason that all seniors, especially women, should exercise.

One of the leading causes of preventable deaths is obesity.

At one time, smoking was the number one single cause of preventable deaths, but today, worldwide, obesity has become an epidemic. It can lead to serious conditions, like high blood pressure, or diabetes, that diminish the quality of life. As people age, their metabolism often slows. A lot of the reasons can be traced to a lack of muscle mass. The more muscle mass you have the higher your metabolism will be. Weight training burns loads of calories and can boost your energy level so you’re more active.

Weight training builds muscle strength.

When seniors start and maintain a fitness program that includes strength, aerobics, balance and flexibility training, it helps them maintain an independent lifestyle. It’s never too late to start. Maintaining a program of regular exercise provides the strength for daily activities, enhancing the potential for improved quality of life and independent living. People who begin fitness programs in their 40s and 50s have a head start for a much better future.

  • If you live a sedentary lifestyle, estimates are that you’ll lose approximately 40% of the muscle mass You had in your 30s by the time you reach your 80s.
  • Joint pain can be relieved by building strength. As the muscle strength improves around the joints, it relieves the pressure and pain. Strength-training can also help prevent injury.
  • You don’t have to live with back pain. Exercising regularly, whether it’s strength, flexibility, balance or endurance training, can help prevent back pain and relieve existing pain.
  • No matter what your age, always check with your health care professional first before starting any program of exercise. Once you start, you’ll be amazed at how much younger and more energetic you feel.

For more information, contact us today at Prime Fitness Studio

Best Ab Exercises For Back Pain

Best Ab Exercises For Back Pain

People come to Prime Fitness in Totowa, New Jersey, for many reasons. Most of them are related to health in one manner or another. Being overweight can become a health issue. Poor muscle tone and posture are also health issues and both can cause back pain. Back pain that isn’t a result of an injury from a fall or other accident often occurs because of weak core muscles, which include the abs. To get relief from back pain, you need to build core muscles, particularly the abs. There are ab exercises that can bring almost instant relief from pain and prevent problems in the future.

The core muscles and why weak ones can cause pain.

Your core muscles are those muscles in the midsection of the body, the front abdominal muscles, muscles along both sides, deeper muscles that wrap around the front, and your back muscles. When those muscles are weak, the work has to be done by other structures in the back, like the spine or ligaments, to remain erect and balanced Those structures weren’t meant to work that way and doing so can cause pain. Strengthening abs and other core muscles can prevent that and either ease the pain or prevent it. Exercises, including stretches, stimulate circulation and helps relax the back, bringing relief.

Doing a plank is harder than you think, but very effective.

Planks can be done several ways. The most common plank looks like you’re beginning a push-up, but you just hold the position, rather than drop and raise your body. Your legs are straight and feet directly behind you, with hands under your shoulders and neck held straight. Modified forms include lowering your body by doing a forearm plank, where your elbow is bent and your weight rests on the forearm. You can do a plank on your knees. It’s good for beginners. The side plank is done with the body turned to the side. You can do it either with one arm bent and your forearm resting on the floor or keep the arm straight. Form a straight angle from the head to the feet.

Doing mountain climbers can tighten the abs and bring back relief.

Many of the ab strengthening/back pain-relieving exercises start in a pushup position. The mountain climber is one of those. Get in pushup position, but with the hands slightly rotated outward. Once in position, tighten your abs as much as you can and while maintaining that position without moving your lower back, lift one foot off the floor, raising your knee to your chest. Touch the floor with that foot’s toe, then jump the foot back to the starting position as you bring the other foot forward, alternating the feet. Continue for 30 to 45 seconds.

  • Some simple exercises that don’t require much movement can help the back. Tightening your abs and stretching your body upward, making yourself feel taller is one.
  • Do the vacuum or variation. Stand straight, inhale deeply, then as you exhale deeply, pull in your stomach and hold. Relax and repeat. The variation is blowing out air as you bend, resting your hands on your thighs, then pulling in the stomach, holding as you stand. Relax then repeat.
  • The cat/cow yoga pose works the core muscles, including the abs. On all fours, move to the cat position with head down and back arched. Hold and drop your back down, belly drooping and head up.
  • There are many exercises to help relieve back pain. Just walking can increase circulation and improve it. Before you start any type of exercise program, if you have serious, lingering back pain, consult your health care professional.

For more information, contact us today at Prime Fitness Studio

Can I Workout While Pregnant?

Can I Workout While Pregnant?

History shows that you can get exercise and workout when you’re pregnant. Historically, women have done very difficult physical activities right up until giving birth. That doesn’t mean it’s safe for every pregnant woman, which is why you always need to check with your health care professional first. That’s especially true if you’ve never exercised previously, had complications or have a health issue. Even if you’ve exercised with previous pregnancies, don’t take the chance. Discuss it with your professional.

It’s about the type of exercise you’re doing and whether you have specific issues.

Women who have preexisting conditions, such as diabetes, asthma or a heart condition, not only need to consult their health care professional, they should consult a trainer to create a special program based on their needs. The type of exercise to be done makes a huge difference. High impact exercises and ones that involve bodily contact or a potential for falling should be avoided. Skiing, kickboxing, martial arts and football fall into that category.

If you’ve been working out regularly before, exercise can help make delivery easier.

For other types of exercise, if you’ve been active in it before pregnancy, in most cases you can continue to do it. Exercises that stress the abdomen, like leg lifts or deep knee bends. Not only can it prevent excess weight gain, it can help prevent gestational high blood pressure or gestational diabetes. The more you worked out before the pregnancy, the higher your activity ceiling is. For extremely fit athletic women, doing their normal workout routine, including high intensity aerobic training, showed no adverse effects. For sedentary individuals, there is research that indicates some high intensity cardio is acceptable with no negative side effects to mother or child. Always talk to your health care professional first.

You’ll get huge benefits from exercising before, during and after pregnancy.

If you’re considering having a baby, start an exercise program. Both you and the baby will benefit. It’s never too late to start, but you have to take it slow once you’re pregnant. Exercise can make delivery easier and improve your mood both during pregnancy and afterward. It can improve your immunity, while reducing morning sickness, improving sleep, preventing gestational diabetes and keeping both the baby and you healthier.

  • Even if you’ve been an avid bicyclist, the further along you are, the less safe it becomes, since your center of gravity changes. As you get larger, take your cycling indoors to a stationary bike.
  • Your age also makes a difference, just like your fitness level. If you’re under 30, you can work out at a higher intensity. It’s the same thing for non-pregnant counterparts.
  • No matter how fit you are, there are some types of exercises you should avoid, like those where you twist at the waist or cause a bouncing high impact motion. If you’re doing stretches, breathe naturally and avoid holding your breath that can cause pressure.
  • Some exercises are particularly good to prepare you for delivery and after the baby is born. Using light weights to condition your arms prepare you to hold the baby. Kegels, cardio and pelvic tilts prepare you for delivery.

For more information, contact us today at Prime Fitness Studio

Is Cardio Or Strength Training Better To Lose Weight?

Is Cardio Or Strength Training Better To Lose Weight?

When people want to shed extra pounds, they often turn to cardio, but fail to include strength training in their efforts to lose weight. That’s a mistake. In fact, too much cardio and no strength training may actually sabotage weight loss efforts. So which do you do to get maximum results? The answer is simple, you do both and have a well-rounded program of fitness.

Cardio burns tons of calories and is necessary for good health, but it has a drawback.

If you’re trying to lose weight, you want to burn all the calories possible and cardio will help you do that. So why shouldn’t you do cardio at every session? Doing only cardio isn’t a good idea, because while it burns calories, those calories come from both muscle tissue and fat tissue. That means you lose muscle mass. Muscle mass requires more calories for maintenance than fat tissue does. The less muscle you have, the fewer calories you burn 24/7.

Strength training not only builds muscle and burns calories, it has other benefits.

Strength training not only burns calories from fat as you do it, it continues to burn calories even after you’ve finished. It causes afterburn. Afterburn describes the extra calories that you continue to burn after a tough strength-building workout. It’s a smaller amount but continues for hours. For instance, it’s approximately 10 extra calories an hour, but those extra calories are burned for several days. While cardio provides afterburn, the amount of calories per hour is far less and the amount of time is far shorter. The afterburn with cardio might be 100 calories, while with strength training, it could be 400.

You can’t just do strength training and expect to get the best results.

When you do strength training, it causes tiny microtears in the muscles, which take up to 72 hours to repair. Repair is what builds muscle tissue and makes you stronger. If you want to lose weight, you need to workout more than two times a week. You also need flexibility training to ensure your muscles have enough range of motion to avoid injury. A well-rounded program is important for weight loss. Cardio boosts your energy and burns tons of calories, strength-building also burns calories, while toning muscles and making you look slimmer.

  • If you want to boost calorie burning, whether doing cardio or strength training, turn it into a HIIT workout—high intensity interval training. That’s when you alternate between maximum intensity and a recovery pace. It burns tons of calories whether it’s strength training or cardio.
  • Remember you can’t out-exercise a bad diet. No matter what type of exercise you do, losing weight means consuming fewer calories than you burn. It takes hours to burn off the calories from junk food and sweet treats, so avoid them.
  • Some exercises work the whole body and provide all types of training. Kettlebells, for instance, work on core muscles for balance, increase flexibility, build strength and provide a great cardio workout.
  • If you hit a plateau in weight loss, maybe you need to change your workout routine. The body becomes more efficient and burns fewer calories the more you do any type of movement.

For more information, contact us today at Prime Fitness Studio

Help Depression With These Exercises

Help Depression With These Exercises

Those dark, overcast days of winter in Totowa, NJ, can trigger depression and leave you feeling in a funk. These exercises can help fight that depression and even reverse it. While severe depression requires professional help, exercise can overcome the blahs that often hit us when the sky is overcast and the weather is foul. Exercise is now a viable adjunct therapy that many psychiatrists and psychologists use to help speed the recovery process.

Boost your circulation and burn off stress hormones.

Any exercise that gets your blood circulating helps burn off stress hormones, while improving circulation. Improved circulation sends oxygen and nutrient laden blood to all parts of the body, including the brain. Sometimes, that may all you need to shake off the blahs and get you back on track. If you’re doing a tough workout, your hormones take an additional step to make you feel better. You’ve probably heard of runner’s high. It comes from hormones that are released during a hard workout to help your body get through the running or fighting phase. They make you feel good and are natural pain relievers.

Just get moving.

If you’re living a sedentary lifestyle, starting out with a tough HIIT—high intensity interval training—workout can leave you feeling sore and in a worse mood. Even if you’re fit, foul moods and depression don’t always come at a time when you can go to the gym and sweat your way to a better mood. What can you do instead? Just get moving. Take a walk, go up and down the stairs or do some chair exercises until you feel better. You’ll help burn off the hormones of stress no matter what you do.

If you’re fit, strength training brings quick relief.

While cardio workouts do help, don’t overlook strength training for an emotional lift. Strength training, like many types of exercise, provides both short term benefits and long term ones. Studies show it not only boosts your feeling of well-being, but it also improves your posture and self-image by making you feel stronger and more capable of handling daily problems. Don’t worry about building big muscles if you’re a woman. Because of hormones, you’ll just tone your body for a lean svelte look. If you’re older or have joint problems, consider a low impact workout like swimming, bicycling, kettlebells or yoga.

  • Balance your workouts. You need strength training, cardio and flexibility training. Even though strength training is good, only do it once every 48 to 72 hours. One the other days, do cardo, flexibility or other type of workout.
  • Yoga and tai chi are slow meditative ways to get exercise. They both offer deep breathing techniques and intentional movements to help regulate stress and bring a sense of relaxation.
  • If you’re at home and busy cleaning, make it more fun, while getting mood altering exercise. Turn on the music and clean with vigor to songs like, What a Feeling, I Will Survive, Eye of the Tiger or Jumpin’ Jumpin’.
  • Whether you’re walking, lifting weights or doing bodyweight exercises, you can modify the intensity by alternating between high intensity and a slower more moderate intensity, turning the workout into a HIIT exercise that gets results faster.

For more information, contact us today at Prime Fitness Studio


Tips To Stop Overeating

Tips To Stop Overeating

Everyone gets in the holiday spirit in Totowa, New Jersey. It’s a season of sharing and caring. It’s also a season of meeting and eating. Holiday feasts, brunches and dinners are frequent. Some workplaces have snacks brought in by staff on a daily basis. Is it any wonder that people eat too much and gain weight over the holidays? Here are some tips to help you stop overeating and start to enjoy the real flavors of the holiday.

Eat before you go to a holiday party and enjoy a sampling of every dish.

Some people starve themselves before they go to holiday dinners, knowing there will be delicious dishes they only get at holiday time. That pecan pie that Aunt Mary makes, those delicious stuffed mushroom caps that beckon you to the table and enjoying the Feast of the Seven Fishes with the family can all leave you feeling amazed and saddened by how much you ate. You can enjoy all the dishes, just less of everything, a sampling. Don’t leave the house ravenous. Eat something healthy to take up belly space, so when you arrive at the party you can enjoy just a sliver or a sampling.

Chew slowly and savor the flavor.

One reason people tend to overeat is that they eat too fast. If you slow down your pace, you’ll enjoy every bite. Chew each bite well before you swallow and start the next. As you’re eating, focus on each flavor you taste and try to identify the ingredients. Find out who made a dish you particularly love and ask them how it’s made. That quick conversation will slow down eating so your brain can catch up to your stomach. It can also confirm whether you actually recognized the ingredients or were wrong.

Take a break from chewing.

Think about it. For about five to ten minutes after a dinner begins, there’s absolutely no noise in the room, just the sound of munching and crunching. Instead of eating your through those first ten minutes, eat a small amount and take a break. You can take your chewing break in a number of ways. Have a bottle or glass of water to sip, while you’re taking a break or volunteer to hold a baby so the parents can get their food and have a bite to eat.

  • If you’re eating in a restaurant, remember you can take your food home. Eat slower, letting the food settle a bit and leaving half on your plate. Ask for a container or share the dish with a friend.
  • At a buffet, take a tiny amount of the dishes you want. You can always go back for more. If the option is available, use one of the smaller plates.
  • Find ways to get up and move around, whether it’s helping an elder to get their food or simply going for a walk before you get a dessert. You’ll probably eat far less dessert and enjoy it more.
  • What you drink makes a difference. Instead of a higher calorie soft drink or alcoholic beverage, have a glass of water. It will fill you up, quench your thirst and save tons of calories.

For more information, contact us today at Prime Fitness Studio

Healthy Goes With Happy

Healthy Goes With Happy

There is a link between happy and healthy. The question is, which came first? Are you healthier because you’re happy or is your good health making you happy? In India, there are clubs for laughter therapy, which have spread to over 7,000 worldwide. In fact, the first Sunday in May is World Laughter Day. Laughter can cure what ails you in several ways. It sets off a reaction in the body that lowers cortisol—the stress hormone—levels. It also improves the immune system and promotes the production of antibodies in both the bloodstream and saliva, which helps fight off disease.

Exercise can also make you happy.

When you workout, you also burn off cortisol and promote the creation of hormones that make you feel good, such as endorphins. Exercise helps you blow off steam when things go wrong. Even pacing can help, which is why people often pace back and forth when under pressure. Exercise also helps you sleep better and the better your sleep, the happier you’ll feel the next day.

Eating healthy can make you happier.

Studies show that by changing your diet, you can change your mood. One study took place at the most violent prison, Aylesbury jail, showed that when a diet change and supplements were given, violent offenses dropped by 37%. Your microbiome also plays a role in your mood. They play a role in your mood and can vary it, depending on the type of microbes in your gut. What you feed those microbes makes a difference in the type of population, which can alter your mood. Feed them healthy food and you’ll be happier.

Does happiness increase health or does health increase happiness?

They’re tied together, almost as one. Feeling good and treating your body right can lead to happiness. In fact, therapists now use exercise as an adjunct therapy. However, intentional laughter and focusing on the good in life also has its health rewards. There are studies that showed that watching funny movies and laughing helped skin conditions and laughter therapy is even used in cancer treatment. It can be a natural mood enhancer, painkiller and boost energy.

  • If you want to be happy, you don’t have to wait. Try laughter therapy. In the 1980s, it was found that watching funny videos a half hour a day reduced blood pressure, arrhythmias and cortisol. It lowered the risk of a second heart attack by 2 ½ times.
  • Try smiling when you workout and think happy thoughts while you eat. Stress can kill, so deal with it by using breathing techniques, meditation and laughter. Fake the laughter for a while, eventually it will be real.
  • A mega study of 200 other studies at Harvard showed that people with a positive mindset tended to have fewer heart attacks and strokes. They couldn’t find whether the positive attitude was from being healthy or whether it made people healthier.
  • Even though it’s still not decided whether happiness makes the person healthier or a healthy person is happier, you can improve your chances of happiness and good health by focusing on lifestyle changes, including changing your mood.

For more information, contact us today at Prime Fitness Studio

What Do You Know About Circuit Training?

What Do You Know About Circuit Training?

Are you bored with your traditional training, why not take it up a notch and do some circuit training? It’s a process of training, rather than specific exercises. You do several exercises in a row without taking a break. You then do the same sequence of exercises another time or two. With traditional training, you may do all one type of exercise, take a break, then move on to the next. Circuit training can be grueling, since you don’t rest between exercise stations, but it’s extremely effective and can save time.

You can do circuit training a number of different ways.

You can do a timed circuit, a repetition circuit, a sports specific circuit or one for competition. In a repetition circuit you do a specific number of reps, then move to the next station. At a timed circuit, you spend a certain amount of time, such as a minute, at each station before you move to the next. Sports specific training uses only exercises focusing on a specific sport and competition training is geared to see how many reps you can do in a specific amount of time—adding a sense of competition to the timed circuit.

No matter what type of circuit training you do, it should always start with a warm-up.

Just like any workout, circuit training requires preparing your muscles for the workout. In fact, it may be even more important, since in many cases, you’re pushing yourself. The warm-up can be as simple as jumping rope, just making certain you get blood circulating in the part or parts of the body you’re going to exercise. Always end a circuit training session with a cool-down exercise.

Most circuit training sessions have 8-12 stations.

If you’re following traditional circuit training, you’ll want to target every major muscle group. Each muscle group has a station. You complete a specific number of repetitions at each station, which can take as little as 30 seconds or as long as three minutes, then move on to the next station without resting between exercises. You can repeat the circuit if you take a shorter time at each session or just go through the circuit once when you take a longer time.

  • You can create your own circuit at home and use bodyweight exercises. Do 30 seconds of each, squats and squat jumps, planks, jumping jacks, walking lunges, push-ups, burpees, side planks and a bridge.
  • When you do circuit training, form is far more important than speed. Don’t ramp up intensity until you’re sure your form is perfect. Bad form diminishes the benefits and can lead to injury.
  • Not only does circuit training incorporate strength training and flexibility training, but it also gets your heart beating hard, which makes it a good cardio workout.
  • Circuit training is fast and can save time when you have a busy schedule. Since it tends to be more intense, you’ll get as much from a half hour workout as you would from a traditional 45 – an hour long one.

For more information, contact us today at Prime Fitness Studio

Pistachios: A Perfect Heart-Healthy Snack

Pistachios: A Perfect Heart-Healthy Snack

Pistachios make you work to eat them, but they’re so tasty, it’s well worth the effort. Not only are they good, but they’re good for you. They have loads of nutrition and are extremely heart healthy. Pistachios are high in healthy fats and a great source of fiber, antioxidants and protein. They’re not just heart-healthy, but also good for gut health and weight loss. One serving of pistachios is about 49 nuts. It has 8 carbs, 159 calories, 6 grams of protein, 3 grams of fiber and 13 grams of fat—but it’s a healthy fat. They’re extremely high in vitamin B6, at 28% RDI. They also contain potassium, thiamine, copper, manganese and phosphorus. A single 1 oz. serving has as much potassium as half a banana.

Maintaining a proper weight is important for heart health.

Obesity can be at the root of many serious conditions that affect heart health. It can cause blood pressure to rise, cause insulin resistance, cause increased bad cholesterol and increase the risk of diabetes, all of which are factors for heart disease. Unlike many other nuts, pistachios are lower in calories than most. Almost 20% of their weight is from protein, and they have a higher percentage of essential amino acids.

Eating pistachios helps lower blood pressure and cholesterol.

You’ll definitely be helping your heart if you keep your blood pressure lower. Several studies have shown pistachios can help do this and even improve blood cholesterol levels. One study showed that getting 10% of their daily calories from pistachios lowered their LDL—bad cholesterol—by 9%. When 20% of the calories came from pistachios, LDL levels were lowered by 12%. Blood pressure studies showed that eating pistachios also lowered both upper and lower blood pressure.

Pistachios are high in antioxidants.

While most nuts and seeds are extremely healthy and contain antioxidants, pistachios are one of the leaders. They high amounts, only topped by pecans and walnuts. Two of the antioxidants that are extremely high in pistachios are polyphenols and tocopherols. Those two antioxidants help prevent heart disease and cancer. They’re also high in fiber, so they help boost gut-health by feeding beneficial microbes, which in turn make short-chain fatty acids. The short-chain fatty acids also help reduce the risk of heart disease.

  • Interestingly, the antioxidants in pistachios are very accessible in the stomach. Therefore, they are more likely to be absorbed during digestion.
  • Pistachios contain L-arginine, an amino acid, which converts to nitric oxide. Nitric oxide helps dilate blood vessels and reduces blood pressure.
  • With the high amount of protein and fiber in pistachios, they help you feel full longer, so you’ll eat less. Studies have shown that eating pistachios as a snack, compared to other snacks, like pretzels, can help you lose weight.
  • Pistachios have a low glycemic index, so it won’t spike blood sugar levels. One study showed that when 2 ounces of pistachios were added to the diet, blood sugar levels after a meal were lowered by 20 to 30%.
  • The fiber in pistachios and healthy fat are part of the reason they help control blood sugar levels; another part of the reason is the high antioxidant content. They’re a far better snack than sugary treats and can satisfy hunger for longer.

For more information, contact us today at Prime Fitness Studio