How to Introduce Your Kids to CrossFit

CrossFit is a fitness regime that’s increasing in popularity and has many avid fans. While the people who do CrossFit are mainly adults, you can find some younger members too. There have been articles written about families who do CrossFit together and how it can strengthen a family’s bond. Maybe you are interested in starting CrossFit, but are concerned it’ll take away time you spend with your family. Or maybe you’re already involved with CrossFit and have heard of something called “CrossFit Kids” and you’re wondering how you can get your children involved. Here are some ways you can go about introducing CrossFit to your kids and make it a family hobby!

Make sure they’re interested

Before enrolling your child in a CrossFit kids (or regular CrossFit class, depending on their age), take time to talk with them and make sure it’s actually something they want to do. Explain to them what CrossFit is and take the time to educate them about fitness and what they’d be doing in CrossFit Kids. Let them know that they can decide to stop doing it if they really don’t like it and would want to do a lighter fitness activity.

Let them see what you do

If you’re already involved in CrossFit, take your child to the gym with you so they can see what you do during your workout. While they won’t be doing the same exercises you are, they’ll be doing simpler versions and can get an idea of what CrossFit is about. You can also introduce them to other CrossFit people and let them ask any questions they may have about CrossFit.

Find a kids class near you

The final step of introducing your kid to CrossFit is to actually find a class that fits them. Lots of CrossFit gyms offer CrossFit kids classes for various ages. These classes are a great way for children to connect with their parents while their parents still get to enjoy and participate in CrossFit. Go with your child to try out a class to make sure it’s the best fit for them.

Start small

Ultimately, it’s important to remember that it’s entirely up to your child whether or not they want to do CrossFit. Some CrossFit can be too intense for young children, so wait until your kid is a little older and physically capable of doing more demanding exercises. If your child is an athlete, learning CrossFit at a young age will greatly benefit them as they get older.

The 7 Most Toughest Women of CrossFit

CrossFit has been known for having a primarily male dominance audience. From the heavy lifting to complex workouts and muscle build, many people wonder how you can actually complete a CrossFit workout without giving up.

For the women that I listed below, they have more than what it takes to become CrossFit champs! Many of whom have in fact gone on in competing in the 2015 CrossFit Games which has taken a spike in women involvement when tackling heavy weights and exercises.


Here is a list of the toughest women in CrossFit, I wouldn’t want to cross them if I were you.


  • Chelsey Grigsby


Chelsey is a former college softball player who has made a debut on the 2015 CrossFit games list in 2015.

  • Miranda Oldroyd


Miranda is a Crossfit veteran who is the first of several from the well known Crossfit Norcal athletes to be a part of the CrossFit circuit.

  • Elisabeth Akinwale

Elisabeth Akinwale

Less than 6 months after being introduced to CrossFit, Elisabeth qualified to the 2011 CrossFit Games, no that’s impressive!

  • Björk Odinsdottir

Björk Odinsdottir

A native of Iceland Odinsdottir doesn’t mess around when it comes to tackling CrossFit head on! She makes the sport look like a walk in the park.

  • Jessica Cote-Beaudoin


She’s no stranger when it comes to lifting, I’m sure she can teach us a thing or two when its comes to technique.

  • Stacie Tovar


Stacie Tovar of CrossFit Omaha is an athlete who has worked hard in her sport her entire life. Tovar is someone who definitely knows what it means to compete and face both potential disappointment and supreme success.

  • Alexandra LaChance


Alexandra was an All-American gymnast at the University of Arkansas and model before taking her talents to CrossFit.



If you’re interested in CrossFit and learning more, follow me on Twitter @jasondrewelow for the latest updates and reviews


How to Keep Up With CrossFit Training This Summer

Let’s face it, it’s difficult trying to keep up with any type of fitness routine during the summer months. You have barbecues to attend, vacations, to take and summer night dinners to attend. All of these things can become a distraction when not only keeping up with your healthy eating habits but also when staying on task with your CrossFit training.

By implementing a simple to follow plan during this time of year, you can enjoy the adventures that summertime always brings while still hitting it hard at the gym.

CrossFit training in a group

One thing that you can do to make sure that you keep up with CrossFit training this summer is by paying attention to your portion sizing and displaying self-control. Keep it simple this summer by having a serving of protein the size of your palm, a serving of carbs that fills your cupped hand, a serving of vegetables that is the equivalent of the size of your fist, and a serving of fat the size of your thumb will help when trying to figure out what to eat when out with friends..

Staying within these portions will keep your meal balanced. If you need more servings, eat in the same ratio as described but don’t go overboard! The point of being consistent with daily eating habits is so that you won’t fall off track with the rest of your fitness routine. Taking up CrossFit and training is a lifestyle, remember that when you feel tempted to have another rack of ribs at the next family barbecue.


Get Friends to Join You in a Fun Workout Challenge

Another fun thing that you can do to ensure that you don’t fall behind on your CrossFit training is getting a group of friends to train with you! Of course, you don’t want to implement the exact workouts that you do during your typical routine, but challenging your friends to get off of the couch and engage in something that will push them to their limits will certainly keep you on top of your game.

Regular exercise keeps your body healthy and fit. But, exercise with your friends keeps a smile on your face and your goals on track. Try challenging your friends to a burpee challenge, or a rowing challenge or anything that you think would get the group involved and excited. Doing this might even motivate your friends to become interested in CrossFit, you never know, it’s worth a try.

Two women working out at the gym

With all of this in mind, it is still important to treat yourself but in moderation. Now this doesn’t mean to disregard everything that I’ve previously said, but I don’t want you to beat yourself up if you haven’t been keeping up the suggestions listed above. Try not to focus on what you’re not doing during the summer, but instead, think of all of the things that your ARE doing to keep up with your CrossFit training!

Here are a few ways that you can “treat yourself” this summer while still staying on top of training:

  • Exercise regularly to maintain metabolism level
  • Still eat clean, but don’t be afraid to have something that you enjoy
  • Scale yourself every once in awhile to keep track of areas of improvement
  • Drink plenty of water, this will help regulate weight gain



If you’re interested in CrossFit and learning more, visit my previous blog post on “The History of CrossFit: Past and Present”


Making The Right Impression: Getting in Shape For Beginners, When Going To The Gym

With the release of my new book “Making The Right Impression: The Definitive Guide to Renovating, Expanding, or Building Your Perfect Dental Practice” I thought it would be informative to also give you the ins and outs of making the right impression when going to the gym.

Now this isn’t to say that the objective of going to the gym is to show off and gain cool points from onlookers, but for those of us who are a little self-conscious about entering a gym, my advice may be just what you need to feel confident again.

Jason Drewelow

Many of us dread going to the gym (especially alone) because we feel as though we have limited knowledge of the equipment and or machines. It can be intimidating entering a space that is foreign to you but this should not discourage you from starting a healthy lifestyle routine. The key to making the right impression when going to the gym for the first time is getting in the door and learning as you go.

Personal trainer Cathy Brown suggest that for beginners, “utilizing the induction process that all gyms offer are a great way to setting up a basic fitness routine and becoming knowledgeable about the equipment and how to use it.” By doing this, you’re allowing yourself to ease into the process of working out without feeling overwhelmed or confused.

Another great way to make the right impression at the gym is to invest in a personal trainer once you get use to your daily fitness routines, All gyms should have personal trainers who are willing to help new members reach their goals. Some gyms provider trainers at no cost or at a discounted price for members. By investing in at least one personal training session every 4-6 weeks, this will allow you and your trainer to come up with a plan that suits your body type and workout goals.

Jason Drewelow

Too many times we get in the habit of letting others get into our head. When getting in shape whether for beginners or those looking to start over, never let anyone influence what you are doing. If you’re not as experienced in lifting weights, doing crunches or running for 6 miles straight, now is not the time to push yourself into something that you are not familiar with.

Sam Feltham  fitness blogger and personal trainer make a good point in saying “if you’re just starting out at the gym, start off slowly.” Even if you go to the gym for 30 minutes a day while working on different parts of the body, you’ll be sure to work up the stamina to workout longer over time. A good full body workout is another way in making the right impression. For beginners, starting off with a warm up session and light cardio will have you feeling like a pro. The point in doing this is to go at your own pace, and not the pace of others.

When gearing up for the gym, a great way to get pumped up for beginners is buying gym attire that you feel great in. This will have you feeling like you truly belong and that you can do anything that you put your mind to. For me, I like to wear loose fitting tops when doing cardio and Under Armour Apparel  when lifting weights. For women, you can wear whatever you feel your best in when working out. There’s no need to feel pressured to fit in, your working out for YOU, and that’s what matters most.Jason Drewelow

If you’re into more of an intense workout, then taking up CrossFit may be the fitness plan for you. There are many CrossFit introductory courses for beginners that you can take if you are unfamiliar with the workout and technique that is required to perform each exercise. Many CrossFit gyms  provide members with a personal trainer who will customize each session to your specific goals.

Here is a list of a few CrossFit gyms for you to try out:

  • Reebok CrossFit, 5th Ave New York, NY
  • I Am CrossFit, Miami, FL
  • CrossFit Fenway, Boston, MA
  • San Francisco CrossFit, San Francisco, CA
  • Windy City CrossFit, Chicago, IL

For more insight on fitness tips, CrossFit or healthy living routines, visit my blog

6 Simple Tricks That’ll Help You Revamp Fitness Habits For the Summer

Just because summer is on its way, that doesn’t mean you have to stop what you’re doing at the gym. We’ve all heard the phrase “Summer bodies are made in the Winter” but no one ever mentions the strides you can make while continuing your workout routine all year round.

With the combination of CrossFit, daily nutritional eating habits, and newly combined workouts, revamping your fitness habits will be a breeze with these 6 simple tricks during the summer. Try them out to see what works best for you.

  1. Get in the Zone (mentally)

The key to keeping up with a healthy lifestyle is your overall mindset about your personal health and wellness. An article that I previously read mentions the advantages of having a positive mindset to promote healthy living and success. If you’re one to dwell on your weight or how you’ve fallen off of your fitness routine, get those negative thoughts out of your head. We all struggle with getting back on track, use this as motivation.

2. Set an Ideal Workout Schedule

The point of working out and staying in shape is being consistent with your routine. Try to come up with a time frame that works best for you. If you’re not a morning person, it wouldn’t make sense to workout during the day. Instead, try to incorporate 10-15 minute workouts during your lunch break.

3. Set Realistic Workout Goals

“Beginner, Intermediate, and Advance”. Knowing your physical abilities and what you can and can not do while working out will totally help you revamp your fitness habits for the summer. Start off by testing your flexibility with light stretches and limb extension. From there you can pump it up by adding weights and cardio exercises. This will keep your heart rate up and allow you to stay consistent with your workout schedule and healthy eating habits.

4. Diversify Eating Habits

We’re always told to eat more vegetables, add protein to your diet, and drink lots of water. Although these are all good rules to follow, you don’t have to constrict yourself to eating one set of a food group. Instead, change it up a little by checking out some of my personal favorite nutritional foods that I like to eat to boost my energy and digestive system.   

Many people who do CrossFit also see benefits from the Zone Diet and the Paleo Diet. The Zone diet is primarily concerned with controlling your hormones. Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more. The Paleo diet is based on the types of foods that are presumed to have been eaten by early humans primarily meat, fish, vegetables, and fruit.

Before attempting any of these diets, consult in you health care physician or nutritionist.

5. Buy New Workout Clothes

There’s nothing like a fresh pair of running sneakers when you’re starting a new fitness journey . Pair it off with a new set of cross-training gloves and a sturdy water bottle and you’re all set!

6. Grab a Dedicated Workout Buddy

Starting something new especially with a friend is always fun. Instead of taking your dog on a 3k run with you, take a friend that’s been waiting to get motivated to workout. Hiking, long power walks, and high-intensity runs are just what you need to feel rejuvenated and new again.

Want more insight on healthy lifestyle changes? Click here

5 Best Cities That’ll Help You Increase Your Fitness Routine


If you’re anything like me then you can appreciate intense workouts, high inclines, and fresh air when working out. From taking a hike along “Cherokee Trail” in Cedar Rapids, Iowa, to bench pressing it alongside “Half Dome” in California, there’s plenty of places to go when looking to kick start your workout plan.

Being as though I am always on the go between work and my personal life, I thought it would be nice to share some insight on a few cool places that’ll help you increase your fitness routine.

Each location will be sure to lift your heart rate and get your muscles going!

1. San Diego, California: The Patch in Torrey Pines

5 Best Cities That’ll Help You Increase Your Fitness Routine

Inspired by The United States Military, this park was designed to include cardio, strength, endurance, and agility (similar to CrossFit) into one complete fitness package. The Patch offers pull-up bars for great arm and shoulder workouts, as well as an area for vaulting and circuit training.


2. Denver, Colorado: Red Rocks Amphitheater

Joe Hendricks owner of “It Burns Joe Fitness”, host free 3 hour long boot camp courses at the Red Rocks Amphitheater, which provides an intense workout that’ll help you burn fat, build muscle and gain endurance. (Beginners may not want to attend).

5 Best Cities That’ll Help You Increase Your Fitness Routine


3. Boston, Massachusetts: Rose Kennedy Greenway

Just in time for summer, this location host free
pilates classes that are open to the public. Each workout is designed to incorporate cardio and core strengthening for a full body workout. Boot camp elements are also included to help with toning and shedding body fat.

5 Best Cities That’ll Help You Increase Your Fitness Routine

4. Austin, Texas: Austin Outdoor Gym
With one on one coaching, “Austin Outdoor Gym” is set in place to give you a full body workout using the TRX training system. TRX includes suspension methods that leverages your body weight to increase exercises and challenges you to push harder. In order to join a session you have to book an appointment, but it is definitely worth it if you’re in the area looking for a place to workout.

5 Best Cities That’ll Help You Increase Your Fitness Routine


5. Portland, Oregon: Waterfront Fitness

5 Best Cities That’ll Help You Increase Your Fitness Routine

With Waterfront Fitness it combines group workouts and personal training at a low cost for participants. From boot camps to wellness training, Waterfront Fitness is the go to place if you’re in the Portland area with some time to spare.


Want to read more blogs similar to this one? Check out: “Build The Foundation Of A Healthy Lifestyle With These Four Tips” to help you stay motivated when starting your fitness journey.

Build The Foundation Of A Healthy Lifestyle With These Four Tips

There is no magical solution when it comes to living a healthy lifestyle. It takes a lot of hard work. This hard work can seem overwhelming when you begin your journey to a healthy lifestyle, but if you build the proper foundation, everything will fall into place. Here are four essential tips that will help you build the foundation that your body deserves.

1) Create An Environment For Success

There is no question that it is hard to change your daily habits. You should understand, and embrace, that change is hard. If you are going to build a healthy lifestyle, you are going to need to change your current habits, as it pertains to food and workouts. It will not happen overnight. If you want to change your habits, you will need to work at them every single day. Create an environment that encourages you to work on your new habits. Keep the refrigerator stocked with healthy foods and snacks. Keep a yoga mat out in plain sight to remind you to stretch and exercise every day. Remember that your habits are a reflection of your environment.

2) Find Ways To Keep Moving

Even though we all know the benefits of regular exercise, most of us do not get enough. Whether it is a lack of motivation or a never-ending list of nagging pains and injuries, there is always something holding you back. If you want to get in shape, you need to keep moving. If pain and injury is holding you back then you should seek ways to learn how to move your body well. There are some basic principles that build a strong base for good movement: learn to brace your core and remain in neutral spinal position, make sure you have good mobility in your hips, and make sure that your middle back has a good range of motion as well. If you ignore these basic principles for too long, bad movement accompanied by injury and pain is likely to result.

3) Find Your Active Passion

If you have trouble finding the motivation to go to the gym and exercise then consider taking up an active hobby that you are passionate about. When you have a physical activity that you love to do, you will do it much more often. Living an active lifestyle is supposed to be fun, so find something that makes you happy. Whether it is playing a sport, walking around town, or going for a hike.

4) Measure Something

When you decide to take on a new healthy habit, it is important to understand where you are starting from and how well the progress is going. You should avoid taking measurements every day because that can be discouraging and it is hard to see any real difference day to day. Instead, opt for measurements every week. You can track anything from the number of times you workout, the number of alcoholic drinks you have in a week, or what types of food you are eating. Having this stuff written down will give you an idea of the type of progress you are making and what is helping you achieve your goal.

10 Tips For Anyone New To CrossFit

CrossFit can be an intimidating workout for a first-timer. There is a lot going on, and it tends to be a lot different than what you see at a normal gym. But you should not worry, cross-fitters are incredibly welcoming and supportive. While it can be a lot to absorb at first glance, it is much more manageable than you may think. If you are new to CrossFit, here are 10 things that you should keep in mind.

1) You Are Competing Against Yourself, Not Others

When it comes time for your first WOD, do not feel as though you need to be able to do everything right from the get-go. Go at your own pace, and let the intensity find you. It is important for you to build a solid foundation of both strength and flexibility before you can progress into the more demanding workouts. So start light, solidify your form, and do not feel the pressure to compare what you are doing to everyone else.

2) Don’t Be Too Proud To Scale

Scaling is important because it will ensure that each athlete is getting exactly what they need from each session. It is a very individualized topic so it is difficult ot make generalized statements here. But you need to know your own body and its limits; there is no substitute for good common sense.

3) What You Eat Is More Important Than What You Lift

If you are looking to get in shape, nutrition is the most important thing that you can change. It is the key to every aspect of your life: energy levels, recovery, and even defense against disease. As Jack Lalanne once said, “you put junk in, junk comes out. You put good in, good comes out.” If you are eating as clean as possible, it does not really matter how much you are eating. Treat your body right, and everything else will fall into place.

4) Don’t Be Afraid To Ask For Clarification

At the end of the day, it is your time, money, and health that is on the line when you enter the CrossFit gym. If you do not fully understand what to do or how to do it, just ask! Do not be afraid to ask for clarification, over and over again. Every person at the gym was a beginner at one point, so they understand and are willing to help.

5) CrossFit Is NOT Everything

CrossFit is a strength and conditioning program that focuses on building general physical preparedness. It is rapidly evolving into a sport of its own, but it does not mean that it has to be your lifeblood. You should enjoy partaking in other physical activities that you enjoy, whether it is running, playing sports, or just trying other new things.

6) It Won’t Get Easier, But It Will Suck Less

The longer you are a part of the CrossFit community, the less it will suck. As you get stronger and build confidence, you will be able to push yourself forward when things get tough. Soon enough, you will appreciate the beat-downs because you know that it is making you stronger physically and mentally.

7) You Won’t PR Every day

Intensity does not equal hard work. If you are having a bad day and the intensity is just not there, you can still make your time worthwhile through hard work. You should not skip a planned session just because you do not think that you are going to leave everything on the table. If that is the case, just scale the weights or rounds back. At the end of the day, something is better than nothing.

8) Have Fun

While the workouts are not necessarily fun because they are so challenging. The atmosphere, the people, and the results make CrossFit fun. The personal challenges that you overcome each week are incredibly rewarding. Each time you set foot in the gym, you will be excited and motivated to take on that next challenge. Furthermore, you will make friends with people you will encourage and push you forward.

9) You Are A Firebreather

CrossFit legend, Greg Amundson, defines “Firebreather” as follows:

1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

You do not have to be at an elite level to embody this persona. It is the spirit that you bring each day that determines if you are a firebreather.

10) Respect, Rest, and Recover

Do not rush or over-train in hopes of seeing results quickly. It is important for you to keep your body healthy and energized. If you are killing yourself every time you go to the gym, and you are in the gym 5+ days a week, eventually your body will break down. Respect your time outside the gym just as much as your time in the gym. Proper nutrition, hydration and sleep are all essential factors for recovery. So listen to your body and make sure you treat it right!

No Excuses. Here Is Why You Should Try CrossFit.


With a new year upon us, many people attempt to get back into fitness as their new year’s revolution. Unfortunately, these aspirations to get back in shape eventually peter out. The excuses all tend to be the same. You don’t have enough time. It is not fun. You are not seeing the results. If this sounds familiar, then maybe it time you consider a new approach: CrossFit.

CrossFit is a combination of gymnastics, powerlifting, Olympic weightlifting, kettlebells, plyometrics, and advanced conditioning workouts. A CrossFit workout does not take a lot of time, and while challenging, is actually very fun. CrossFit will help you with cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. This intense combination of activities ensures that you will be getting the most bang for your buck. So hop off the treadmill and enter the world of CrossFit.

Still don’t believe me? Here are 10 reasons why you should try CrossFit this year:

1) Functional Fitness

CrossFit was designed to incorporate a diverse range of movements. These movements prepare us to perform well in real life. CrossFit exercises will help you improve your posture and gain strength to help you perform everyday tasks with ease.

2) Holistic Training

CrossFit is more than just a fitness class, it is a community that offers much more. By joining this community, you will get targeted training, nutrition, education, competition, motivation, and camaraderie within a well-structured progression model that will make you feel strong and help you stick to your goals.

3) Quality Instruction

CrossFit coaches will help teach you proper form. Proper form and technique are essential to getting the most out of your workouts. You should always do your research to make sure that you are getting a knowledgeable coach. Once you have found the right coach for you, your body will thank you.

4) Great Community

CrossFit gyms are a place that you will actually enjoy. The people are nice and willing to help other people. If you are new to the area, then the CrossFit gym is the perfect place to meet new people.

5) Results

Within just a few weeks, you will begin to notice results. This is due in large part to the structure of the workouts. The workouts hit a wide variety of muscles and help you improve in so many different areas. You will leave a CrossFit session knowing that you worked hard.

6) Perfect For All Levels

Most CrossFit gyms will offer courses for every level of experience. This will help newcomers get up to speed in a comfortable environment. Once you have the foundations of the course down, you will be able to expand your workouts to more demanding exercises. It will take time and quality practice to get comfortable with this style of training, but the benefits are endless.

7) No Mirrors

Most gyms have mirrors, but at a CrossFit gym, you will unlikely find any. The coaches will act as the mirrors and help you correct your technique. The workouts are aimed to improve how you feel and looking in the mirror all the time is not always the best technique. It is not like anyone plays sports in front of a mirror anyway. So why workout in front of one.

8) Confidence Enhancing

CrossFit aims to improve your confidence every step of the way. Although the workouts can be intimidating at first, everyone is there to help you. As soon as you begin to learn the different drills and exercises you will feel good about yourself. And the results you see will only help to fuel your confidence even more.

9) Something For Everyone

You will find a variation of different workouts at your CrossFit gym: CrossFit themed circuits, personal training, engineering (technique focused) as well as strength and flexibility classes. You will find a class tailored exactly to what your goals are, regardless of what you would like to accomplish.

10) You Will Have Fun

Each time you set foot in the gym, you will be excited and motivated to take on that next challenge. You will make friends with people you will encourage and push you forward. If you commit to CrossFit, you will reach limits that you never thought were possible.

8 Tips For Living A Healthier Life

jason drewelow fitnessAchieving a healthy lifestyle can be challenging, but if you break it down into individual components, it becomes much easier to accomplish. I recently read this article, which discusses the importance of healthy living and taking care of your body. You should not take your good health today for granted. Start taking care of your body today! Here are 8 tips that will help you live a healthier life.

1) Drink More Water

Water is essential for your body to function, however, most people do not drink enough water every day. Water is needed to carry out our body functions, remove waste, and carry nutrients and oxygen around our body. The amount of water we need is dependent on various factors, including humidity, our physical activity, and your weight. Generally you need between 2.7 and 3.7 litres of water intake. You should aim to drink about 8-10 glasses of water a day.

2) Get Enough Sleep

When you do not get good rest, you compensate by eating more food. Often times the extra food is junk food. It is important to get enough rest so that you do not need to snack to stay awake. Furthermore, a lack of sleep can actually cause premature aging.

3) Exercise (And Pick Exercises You Enjoy)

Research shows that exercising daily brings tremendous benefits to our health, including an increase of lifespan, lower risk of diseases, higher bone density, and weight loss. You can get exercise daily without even working out. Choose to walk over transport for close distances and  climb the stair instead of taking the lift. You should also pick of some exercises that you enjoy. Consider picking up a sport that you will want to do, such as hiking or biking. Exercise should be something that you have fun doing and keeps you healthy. Adding variation to your exercises will help keep them interesting as well.

4) Cut Down On Processed Food

Processed foods are not good for the body because most nutritional value is lost and the preservatives added are bad for our health. Many processed foods contain a high amount of salt content, which leads to higher blood pressure and heart disease. Processed foods include anything that is not in its raw form. It is a good idea to go for natural foods as much as possible.

5) Avoid Trigger Foods

Trigger foods are the foods that cause you to binge on them after you eat them. Everyone’s trigger foods are different, but generally the are foods like candy bars, chocolate, chips, cookies, or anything with high levels of refined sugar, salt, fat or flour. These types of food cause a blood sugar imbalance, hence triggering one to eat more. Identity your trigger foods and try to remove them from your diet.

6) Eat Small Meals

It is better to choose several small meals throughout the day instead of a few big meals. This helps your body balance out your energy distribution over the course of the day. In general, eat when you feel hungry and then stop when you are full. You do not need to wait until official meal times before you start eating. It is better to just listen to your body and what it is telling you.

7) Exercise good dental hygiene

Good hygiene is actually linked with better health (Read AHA Study). Brush your teeth twice a day, rinse your mouth after each meal and floss your teeth at night.

8) Cut Out Soda & Caffeine

Drinks with caffeine are diuretics, which means they speed up the rate of urine production. These drinks do not contribute to your 8 glasses of water per day, in fact, they actually take away from it. Furthermore, soda in general is unhealthy, as it causes weight gain and is an artificial stimulant. So instead of grabbing a caffeinated drink, grab a fresh glass of water or fruit juices. Your body will thank you for it.