19 Healthiest Fast-Food Meals for Weight Loss, According to RDs REPOST (originally on ETNT January 4, 2021)
Home / Weight Loss / 19 Healthiest Fast-Food Meals for Weight Loss, According to RDs
These fast food orders will help you stay on track with your weight loss.
Published on January 4, 2021 | 4:32 PM
When you think “fast food,” a phrase that probably doesn’t come to mind is “healthy food.” However, in recent years, many fast food restaurants have started to expand their menus to offer more than just burgers and fries.
“Over the past few years, fast-food chains have realized the consumer is becoming increasingly health-conscious, and in order to keep up, they have added a ton of menu options for someone trying to stay healthy,” notes Jonathan Valdez, RDN, owner of Genki Nutrition and spokesperson for New York State Academy of Nutrition and Dietetics.
And if you’re on a weight loss journey, that means that you will be able to find options that won’t hinder your goals.
“Fast food gets a bad reputation, sometimes unrightfully so, for being super unhealthy because of the high-calorie density options (think lots of calories, in a small amount of food),” says Mike Gorski, RD, registered dietitian, fitness coach, and owner of MG FitLife. “However, losing weight comes down to eating fewer calories than you burn, and with a little pre-planning and creativity, you CAN be successful while still eating fast food.”
We asked dietitians for their picks for the healthiest fast food meals that will help you stay on track with your weight loss. Here are 19 of their picks. Read on, and for more on healthy eating, don’t miss Simple Ways to Start Losing Weight Immediately, According to Science.
1
Subway’s Oven Roasted Chicken Sandwich
270 calories, 4.5g fat (1.5g saturated fat), 540 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 21 g protein
“With only 270 calories, this sandwich is packed with whole grains and veggies providing 5 grams of satiating fiber, as well as 21 grams of protein,” says Keri Gans, MS, RDN, CDN, author of The Small Change Diet. “This combo should keep you full for many hours.”
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2
McDonald’s Egg McMuffin
300 calories, 12 g fat (5 g saturated fat), 820 mg sodium, 30 g carbs (2 g fiber, 3 g sugar), 18 g protein
“McDonald’s has gotten a bad rap over the years but not everything on the menu deserves the shade. The Egg McMuffin is a classic breakfast sandwich that is only 300 calories and contains 18 grams of protein that will keep you full until lunchtime,” says Valdez. “The total fat of 13 grams and 6 grams (32% of your daily value) is on the steeper side but fairs better calorie-wise than the other options on the menu. It also has zero added ingredients, so you don’t have to worry that you’re getting more than egg, cheese, and Canadian bacon on an English muffin.”
3
Chick Fil A Grilled Nuggets + Fruit Cup
GRILLED NUGGETS: 200 calories, 4.5g g fat (1g saturated fat), 660 mg sodium, 2 g carbs (0g fiber, 2 g sugar), 38 g protein
FRUIT CUP (MEDIUM): 60 calories, 0g g fat, 0mg sodium, 15 g carbs (2g fiber, 11 g sugar), 1 g protein
“A 12 piece serving of grilled nuggets contains about 200 calories and 38 grams of protein. This high protein option paired with a side of fruit would make a very tasty and filling meal, which is important for people on a weight loss journey,” says Amber Pankonin, MS, RD, LMNT, registered dietitian and owner of Stirlist. For more healthy chicken options, check out these The Healthiest Fast-Food Chicken Nuggets, According to Dietitians.
4
Starbucks Chicken & Quinoa Protein Bowl with Black Beans and Greens
430 calories, 17 g fat (5 g saturated fat), 810 mg sodium, 57 g carbs (10 g fiber, 2 g sugar), 12 g protein
“Packed with 27 grams of protein, this filling bowl contains 420 kcal and only 3 grams of saturated fat, making this item macro-nutrient friendly,” says Silvia Carli, MS, RD, CSCS, a registered dietitian with 1AND1 LIFE. “The meal also contains 9 grams of fiber. Fiber promotes satiety, and it passes through the intestine without being metabolized for energy, meaning that it does not contribute to caloric intake.”
5
McDonald’s Cheeseburger
300 calories, 13 g fat (6g saturated fat), 720 mg sodium, 32 g carbs (2 g fiber, 7 g sugar), 15 g protein
“Sometimes if you avoid what you crave, you crave it even that much more. So, if you feel like a burger, have a burger! But try and keep it simple,” says Gans. “McDonald’s classic cheeseburger is only 300 calories, so can easily fit into anyone’s weight loss plan. And if you really want those fries—order the kids size for only another 110 calories.”
6
Panera You Pick Two Combo: Turkey Chili and Half Green Goddess Cobb Salad with Chicken
½ GREEN GODDESS COBB SALAD: 260 calories, 15 g fat (3.5 g saturated fat), 460 mg sodium, 13 g carbs (4 g fiber, 6 g sugar), 21 g protein
TURKEY CHILI: 200 calories, 7 g fat (3 g saturated fat), 460 mg sodium, 20 g carbs (9 g fiber, 6 g sugar), 14 g protein
“A soup and salad combo is a great way to get some extra veggies in during the day. I love this particular combination because the beans from the chili add an extra 4 grams of fiber to the 9 grams of fiber you’re getting from the salad (52% of the daily value) and you’re getting a good dose of protein (a total of 35 grams) so both options are going to set you up to stay full and stave off cravings later in the day,” says Valdez. “What’s even better is that Panera has done the work of portioning your food for you so you don’t have to worry about overdoing it on the portion size, which can often sabotage people without them realizing it when trying to lose weight.”
7
Starbucks Spinach, Feta & Cage-Free Egg White Wrap
290 calories, 8 g fat (3.5 g saturated fat), 840 mg sodium, 34 g carbs (3 g fiber, 5 g sugar), 20 g protein
“Don’t forget to balance out your high-calorie coffee drinks with this low-calorie option at Starbucks,” says Gorski. “Some of their coffees can be over 1,000 calories, so find a balance between your favorite drink—and this low-calorie high protein wrap.”
8
Wendy’s Grilled Chicken Sandwich
360 calories, 9 g fat (1.5 g saturated fat), 780 mg sodium, 35 g carbs (2 g fiber, 7 g sugar), 34 g protein
“At only 360 calories, yet with a whopping 34 grams of protein, this sandwich should prove to be a satisfying option on the go,” says Gans.
9
Taco Bell Chicken Soft Tacos
160 calories, 5 g fat (2.5 g saturated fat), 500 mg sodium, 16 g carbs (1 g fiber, 1 g sugar), 12 g protein
“I appreciate that Taco Bell was one of the first fast-food restaurants to post ingredient and nutrition information online. The nutrition calculator is really helpful when finding options that fit your weight loss goals,” says Pankonin. “A personal favorite is the chicken soft taco as each taco contains 160 calories and 12 grams of protein. And several menu items can be customized as Fresco-style, which can replace cream sauces with tomatoes.”
10
Starbucks Classic Oatmeal
160 calories, 3 g fat (0.5 g saturated fat) ,125 mg sodium, 28 g carbs (4 g fiber, 0 g sugar), 5 g protein
“Oatmeal is always a great option when trying to lose weight. The high fiber content (4 grams) helps to fill you up and keep you full for longer. The oatmeal at Starbucks comes with packets of nuts and dried fruit (ditch the brown sugar),” says Valdez. “I will usually throw the nuts for added omega-3’s and about half of the dried fruit on top to give some sweetness. 160 calories may seem low along with the 4 grams of protein. However, when you add the Siggi’s yogurt, you add an additional 110 calories and 15 grams of protein. A much fuller breakfast to fight off cravings before lunchtime.”
Related: 12 Side Effects of Eating Oatmeal, Say Dietitians
11
Subway 6″ Turkey, Double Meat, No Cheese, Light Mayo, ALL veggies
350 calories, 8 g fat (1.5 g saturated fat) ,1300 mg sodium, 40 g carbs (4 g fiber, 6 g sugar), 31 g protein
“Subway 6” Turkey, Double Meat, No Cheese, Light Mayo, ALL veggies. This is my personal “go-to” for traveling because I know exactly what’s in it, high protein, moderate carbs, and lower fat—and FULL of vegetables,” says Gorski.
12
Panera’s Avocado, Egg Whiten and Spinach Breakfast Sandwich
410 calories, 14 g fat (6 g saturated fat) , 590 mg sodium, 52 g carbs (7 g fiber, 4 g sugar), 12 g protein
“This breakfast sandwich is packed with healthy fats, fiber, and protein—key nutrients to keep you satiated till lunchtime,” says Gans.
13
Chipotle Salad Bowl (Steak, black beans, fajita veggies, pico de gallo and corn salsa)
420 calories, 9 g fat (2.5 g saturated fat), 1585 mg sodium, 51 g carbs (15 g fiber, 10 g sugar), 34 g protein
“One way to save calories when ordering is to forgo the tortilla/rice and go for a salad bowl. Loading up Chipotle’s salad bowl with fajita veggies (20 calories), beans (130 calories), pico de gallo (25 calories), and a lean protein, like steak which is only 150 calories, will make for a satisfying meal full of vitamins and minerals,” says Valdez. “All of these options keep the meal relatively low-cal (this meal is only 420 calories and 9 g of fat), without making you feel deprived, or leaving you feeling hungry after you finished eating. Pro-tip: get guacamole on the side. Yes, avocado is a healthy fat, but you CAN have too much of a good thing. This way you can portion out exactly how much you want. And if you’re watching sodium intake, you may want to go easy on the salsas. While it’s still a better alternative to most dressings, pico de gallo contains about 565 milligrams of sodium (about 24% the daily value).”
14
Wendy’s Jr Cheeseburger
290 calories, 14 g fat (6 g saturated fat, .5 trans fat), 610 mg sodium, 26 g carbs (1 g fiber, 6 g sugar), 15 g protein
“Burgers like this one can be a decent choice for those on a weight loss journey. This cheeseburger has 290 calories and 15 grams of protein,” says Pankonin. “Pair this with a side of apple slices and it can make for a very satisfying meal compared to eating a prepared salad off the menu. This is fewer calories compared to the parmesan Caesar salad which has almost 500 calories with the dressing.”
15
Chick-Fil-A Grilled Chicken Sandwich
320 calories, 6 g fat (1 g saturated fat), 680 mg sodium, 41 g carbs (4 g fiber, 9 g sugar), 28 g protein
“If you’re going to go with a chicken sandwich, this is your best bet. High protein and low in calories make it a great choice,” says Gorski.
16
Subway Fresh Fit Choices Oven Roasted Chicken
270 calories, 4.5 g fat (1.5 g saturated fat), 540 mg sodium, 41 g carbs (5 g fiber, 8 g sugar), 21 g protein
“When in doubt, go grilled! Items that have been fried generally have a higher overall calorie and fat content than those that have been grilled. Not to mention the fats in fried foods are largely saturated and/or trans fats which have been known to contribute to high cholesterol, atherosclerosis, and heart disease. Choosing menu items that have been grilled vs. fried will not only help in your weight loss pursuits but also help to keep you heart-healthy,” says Valdez. “This sandwich is made with grilled chicken and a double serving of veggies on a 6″ whole grain sub. Its contents aren’t simply great low-fat options with only 4.5 grams fat and 1.5 grams saturated fat (about 0.9% the daily value for saturated fat), they’re packed with nutrients. And because it’s only 6 inches, you don’t have to worry that you might over-do it. Counting carbs? Ask for this sandwich on one of their flatbreads.”
17
McDonald’s McDouble
400 calories, 20 g fat (9 g saturated fat), 920 mg sodium, 33 g carbs (2 g fiber, 7 g sugar), 22 g protein
“Yes, the McDouble. You may have been thinking of a chicken sandwich, but the McDouble actually has the same amount of calories (400) as the McChicken, but 8 more grams of protein, and less fat! Pair it with some fresh fruit and water and it’s actually not that bad of a meal!” says Gorski.
Related: We Tried Every Burger at McDonald’s, and This Was the Best
18
Taco Bell’s Power Menu Bowl—Veggie
430 calories, 17 g fat (5 g saturated fat), 810 mg sodium, 57 g carbs (10 g fiber, 2 g sugar), 12 g protein
“If you are looking for a plant-forward option that will be satisfying Taco Bell’s Power Bowl might be a very good choice,” says Gans. “Their bowl is packed with fiber, providing 10 grams, for only 430 calories. To make it 100% plant-based, pass on the cheese to save another 60 calories.”
19
Whole Asian Sesame with Chicken Salad
430 calories, 23 g fat (3 g saturated fat), 720 mg sodium, 29 g carbs (6 g fiber, 7 g sugar), 31 g protein
“This meal provides 31 grams of protein and a friendly 430 calories. It comes with 6 grams of fiber,” says Carli. “Make it 10 by adding a side of fresh fruit for added vitamins and minerals and to satisfy a sweet tooth.” Speaking of sides, what about reminiscing on these 15 Discontinued Fast-Food Sides We Want Back.
YOU ARE WHAT YOU EAT PROGRAM.
This two-week program should help you conquer mental blocks, and help you win “The Battle of the Bulge”
REMINDER: This blog is not a substitute for sound medical advice. Please consult your Primary Care Provider.
DAY 0 – INTRODUCTION OF HABIT (SUNDAY)
Habit Challenge: Record what you eat
For the next two weeks, I challenge you to ‘record what you eat’.
There is a lot of value in the actual act of recording what you eat.
It’s a behavior that truly takes seconds to minutes a day to do, but each
and every time you pull out your app or diary, you remind yourself of your
healthy living desires and strategies.
It’s through regular and conscious effects and reminders that new habits
are formed, and any behavior that helps you to keep your goals and
intentions at the forefront of your busy mind is a good one.
The point of this habit is change.
A food diary is
simply a source of information to help inform your decisions, as well as
an incredibly powerful habit-building tool. So this is not a calorie counting
habit.
Recording what you eat isn’t meant to replace your dietary strategy;
it’s there to supplement it. Whether you’ve been intermittently fasting,
following a Paleo or low-carb plan, or even just doing your own thing, food
logging, regardless of its imperfections, oversights, and shortcomings, may
be just the thing you need to figure out why you might be stuck.
How can I personalize this habit?
Choose how often you feel comfortable writing down what you eat. Is it for
just one meal a day? Two? Just the snacks? Or all meals? Any amount will
do. Choose how you’ll write down what you eat. On a paper journal? In your
progress log? On a food logging app? You won’t have to share any of your
notes. They’re only for you.
The You Are What You Eat Program
How can I make this habit easy?
The first step is to scale the habit to something you are 90-100% confident
you can do for 6 days of the week. You might want to track specific meals
(just breakfasts, lunches, or dinners), or decide that journaling on paper is
easier than an app for you.
Have one day off per week from completing the habit.
This is very important: whatever you pick, it should only take you one to
two minutes to complete each day.
What can I piggyback off of?
Look for an event you can use as a reminder to write down what you eat:
after your morning coffee, getting to work, after your workout, getting
home from work, when an alarm goes off on your phone, whatever you
want. Just pick a pre-existing habit to use as your reminder.
TO DO: Create your personal version of the habit to commit to this
challenge!
Here’s a template:
I am 90-100% confident that I will [insert habit] for 6 days a week after I
[insert what you’re going to piggyback off of].
Here’s an example:
I am 90-100% confident that I will record what I eat on paper for 6 days per
week after I finish my last meal of the day.
P.S. Don’t worry about making this perfect. We’ll help you adjust.
The You Are What You Eat Program
DAY 1 – START OF HABIT REVIEW (MONDAY)
How was Day 1? Did you complete a personalized version of the habit?
Today, after completing your habit for the first time, I want you to answer
these two questions:
- What did I do well today?
- What did I learn today?
These questions are so important that I want you to reflect on them every
day.
The truth is, the most overlooked factor in building new habits is bridging
the gap between what you want to do and the behavior that you’re trying
to make it automatic.
You’ve got to close the loop between your intention and your behavior, and
it’s as simple as answering these two questions.
So here they are for you again: - What did I do well today?
- What did I learn today?
DAY 2 – DAILY LESSON TO REINFORCE HABITS AND
ACCOUNTABILITY (TUESDAY)
As you do your habit today, reflect on what your mind is telling you about
the habit.
What ideal or fantasy do you have about this habit?
What story are you telling yourself about it?
Now turn your attention to the reality of doing the habit, and be curious
abut what the habit is actually like.
08 The You Are What You Eat Program
DAY 3 – DAILY LESSON TO REINFORCE HABITS AND
ACCOUNTABILITY (WEDNESDAY)
There’s a tendency to treat a habit like a chore, and rush to move on to the
next thing you need to do.
Notice the rush to move on, and instead, try to slow down and enjoy the
habit. - Enjoy this learning process, and reflect on the sense of accomplishment
when you’re done doing the habit.
The more you can give yourself this positive feedback during the habit
change process, the better, because positive reinforcement is what keeps
you doing the habit over time.
DAY 4 – WEEKEND WIN (THURSDAY)
It can be difficult to stay consistent with a habit if you have a lot going on in
your life, or if you take a break from your normal routine.
The perfect example of this is the weekend. So let’s set you up to win this
weekend.
How? By doing an easy version of your “Record what I eat” habit for the
weekend.
This should be so easy that it should require as much energy as brushing
your teeth.
Today, I want you to plan how you’ll track what you eat this weekend.
09 The You Are What You Eat Program
DAY 5 – DAILY LESSON TO REINFORCE HABITS AND
ACCOUNTABILITY (FRIDAY)
No matter what level you are currently at with your nutrition, a daily food
log will provide so many benefits.
I will agree with those who say food logging also comes with its
shortcomings and inaccuracy, but here’s the truth…
It’s science – you can’t outrun the law of physics.
If you consistently eat more calories that you burn, you’ll tend to gain
weight.
Some people may gain weight incredibly quickly, some incredibly slowly,
but due to the conservation of energy, if you happen to consume more
energy than your body burns, you will dutifully store some of that energy
for the future.
There’s no more readily available source of energy information than
calories.
Sure there might be flaws in calorie counting, yet currently it is our most
accurate number to track energy in our food.
Knowing what you’re currently eating (and when) leads to better results.
Studies have shown those who use a food diary lose twice as much weight
as those not tracking.
From my own coaching experience, those clients who log the most, achieve
the best results. Just a coincidence? Surely not.
Food logging on this program isn’t going to replace the good dietary
strategy that we’re putting in place – it’s there to support it. Nor is this a
habit that you must keep doing for the entire program – but we’ll come
back to it again.
The You Are What You Eat Program
We’re using it now to help you create more awareness of your current
dietary habits. So that over the coming months you’ll know how to
personalize the habits we work on. You’ll know the areas you need to
improve the most.
You’re laying the foundations for incredible results. Keep up the great work
and enjoy your weekend!
DAY 6 – NO DAILY LESSON (SATURDAY)
DAY 7 – WEEKLY GROUP REVIEW (SUNDAY)
When you complete the habit today, take a minute to reflect on the past
week or so of doing the habit.
5 What was it actually like, as opposed to the fantasy you had about it
before you started?
5 What have you learned?
5 What do you appreciate?
5 What obstacles have come up, and are there ways to overcome them
for next week?
Consider writing a short journal entry about these reflections, to solidify
your learning. Treat habit formation as a learning process, a way to learn
about yourself, your mind, mindfulness, resistance and more.
DAY 8 – ADJUSTMENT OF HABIT (MONDAY)
If all went well last week, and you didn’t struggle or skip the habit for more
than a day, I recommend that you lengthen the habit this week. If you’ve
struggled, keep it the same as last week or make it even easier.
011 The You Are What You Eat Program
For example, if you’ve just been writing down what you’ve ate for breakfast,
then extend that to lunches too.
Or if you’ve been writing down everything you ate on paper, try an online
food app to see a more detailed report of your diary.
Never make too big an adjustment so that it becomes too difficult.
This slow change process of expanding the habit a little at a time helps
overcome the resistance of the mind to change and discomfort.
Each step isn’t difficult, so your mind doesn’t rebel much. Gradually the
habit becomes your new normal and you can expand a bit more, pushing
your comfort zone a little at a time.
DAY 9 – DAILY LESSON TO REINFORCE HABITS AND
ACCOUNTABILITY (TUESDAY)
This week is often the week that people quit doing the habit, even if they
were fairly motivated and successful the first week.
Why? The mind gets tired from continuous focus and effort, and wants to
quit.
Today I want you to notice your resistance.
Watch for any resistance you have doing the habit today, or reflect on recent
resistance you’ve seen in your mind.
Be curious: what does this resistance feel like? Is there a way to accept
the thing you’re resisting, accept the discomfort, relax into it, and find
gratitude for it? What is good about the discomfort?
The You Are What You Eat Program
DAY 10 – DAILY LESSON TO REINFORCE HABITS AND
ACCOUNTABILITY (WEDNESDAY)
It’s possible you’ve missed a day of doing your habit…if not then you likely
will in the next week or two.
When you miss a day or two, you can either feel bad about it, and possibly
get derailed completely, or you can flow around it and not make it a big deal.
There will always be disruptions – due to travel, crises, big work projects,
exhaustion, forgetting, illness, other priorities – and these disruptions
very often lead to people quitting the habit.
A key habit is learning to flow around the disruptions and just keep going.
Put aside the idea of doing things perfectly, and instead embrace the new
landscape that you need to adjust to.
Even if you haven’t missed a day yet, start adopting a flow mentality today.
DAY 11 – WEEKEND WIN (THURSDAY)
Missing a day of doing the habit isn’t a big deal, but if you miss a second
day, it can sometimes trigger a downward spiral.
You might feel bad about missing two days, making it likely you’ll miss a
third day, and feel so bad that you just avoid thinking about the habit.
To avoid this downward spiral, you might create a new rule for yourself:
never miss two days in a row.
So let’s set you up to win this weekend and achieve your habit.
Today, think about your super easy, almost effortless version of the habit
for the weekend.
How and when will you do the habit this weekend?
The You Are What You Eat Program
DAY 12 – DAILY LESSON TO REINFORCE HABITS AND
ACCOUNTABILITY (FRIDAY)
We’re almost at the end of the ‘Record what you eat’ habit challenge.
For the next few days, pay attention to your motivation levels – is it as high
now as when you first started?
If it is dipping, this is probably because the reality of doing the habit for
this long isn’t something you’re used to.
This is a great opportunity to turn from your expectations for this habit,
to learning what other things can motivate you. Other motivations you
could explore: the joy of doing, the pride of accomplishment, the feeling of
satisfaction when sticking to something, tackling difficulties, the love of
learning.
These are all great motivations to explore for any pursuit. Stay focused this
weekend and remember to have some fun in the process!
DAY 13 – NO DAILY LESSON (SATURDAY)
DAY 14 – END OF HABIT REVIEW (SUNDAY)
Over the last two weeks you’ve completed the ‘record what you eat’ habit
challenge – nice work!
Today, take a minute after practicing your habit to reflect again on the past
week of doing the habit.
What has the habit been like and how have you done?
What have you learned?
What parts or how much of this habit will you continue to do?
The You Are What You Eat Program
Consider writing a short journal entry about these reflections, to solidify
your learning. Treat habit formation as a learning process, as a way to learn
about yourself, your mind, mindfulness, resistance and more.
For any and all assistance with programs like this, hit us up today!!
halcyonfitnessgroup@gmail.com
http://www.facebook.com/hfg16onthebook
Instagram: kbates_fitpro
The World and Everything In It (Earth Day Message)
In our world today, there’s obviously trouble, trials, and tribulations. We have runaway inflation, the remnants of a pandemic, wars, rumors of wars, all assorted types of things. To paraphrase Dickens, “It was the best of times, and it was the worst of times”. With Earth Day being this week, with all the things going on globally, and in our own lives as well, don’t you think that we all can use a fresh perspective, a jolt of confidence and inspiration?
In many faiths, the faithful are told to be courageous, have a good attitude, and to expect the best from themselves and from life. In this vein, I am asking the same from all of you today. For those of us who are working, making good money, having a family, in relatively good health, having someone who cares about you, these are great things that we all take for granted. Being born in the free world, as free people, freeborn men and women, that is something to take into consideration. With our planet being in chaos and in turmoil, we, the keepers and stewards of the Earth, can certainly do a better job of preserving, and obviously making the Earth we care about a better place.
While all those things are great, sound great, and look great as a mental to-do list. How’s things on the inside? Certainly a lot of us are feeling depressed. According to recent studies, upwards of around 90% of everyone on Earth are unhappy. People are depressed these days, and who can blame them. Not a lot of good news to go around. Is there something in your life that makes you smile? Something that energizes you, makes you happy everytime you think about it? Build on that. Make the happiness a focal point of your life. I am reminded of the scene of the 2006 film, “The Pursuit of Happyness” where Will Smith’s character tells the female lead to “go get happy”. The world needs that. The world needs people to “go get happy” People make the world go round, as it’s been said. The world and everything in it needs happy, determined, enthused people to make it work the way that it should. The world needs a reason to shine again. I implore you to be the shining diamonds in these darker times. You’ll lead the way for others as they find the happiness within themselves, and they in turn, will make the world that much brighter. Be the change you want to see. Be the one you want to be. Go get happy. Make the Earth smile.
REPOST: 23 SQUAT VARIATIONS
Infographic
REVOLVING DOORS
REMINDER: The Halcyon Fitness Group, its parent company Magna International LLC and any other entities connected with these endeavors assume no responsibility for any maleffects during and after following any advice given on this blog or any other social media platforms. Please consult your Primary Care Provider for any and all wellness concerns.
Here at HFG, we pride ourselves on giving you all the freshest, the most valuable, the most relevant tips on how to stay healthy (mentally, physically and spiritually) and hopefully to have some fun with it (exercises, etc). Today we keep it rolling with my “Revolving Door” theory. Today, in the midst of lockdown, subsequent “returns to…”, people have been doing quite a bit of introspection. People have been trying to put some “burdens to rest”, reconnect with some people in their past, whatever. My advice to all of you is good, keep doing that. That may help you get somewhere in life and find some sort of peace. On the other hand, if you have had a turbulent time in this life or you’re looking to advance in some area- you’re going to have to learn to deal with letting things and people go in life. People who try to come back in your life for whatever reason, some things/circumstances that were not beneficial to you- be comfortable with cutting those things and people out of your life. I call it (on a personal level) the “Revolving Door” theory of life and relationships. Anyone is free to go- but that revolving door is one-way. Once you’re out, you’re out. I want you all out there, no matter what it may be, if you are looking to advance, get better, etc, use the technique. It’s less drama, less acrimony, less animus. Lay those burdens to rest, cut the toxicity out of your life and your consciousness today.
AWARENESS. Obviously one of the basics. To have good awareness is to be able to diagnose a problem you may have. Then act on it. Having a good sense of awareness is one of “the basics”. THE BASICS ALWAYS WIN.
SUICIDE HOTLINE : 800-273-8255
Exercises!!
- This cache of exercises is from Dave Smith- he is literally leading a revolution in the online fitness game. Here is a cache from Dave and his OTF crew. Enjoy.
BASICS: STRENGTH TRAINING
REMINDER: THIS SITE. HALCYON FITNESS GROUP, LLC, ITS PARENT COMPANY MAGNA INTERNATIONAL ASSUME NO RESPONSIBILITIES FOR IJURIES THAT MAY HAPPEN IN LIEU OF HEAVY WORKOUTS OR ANY KIND OF TRAINING PERIOD. PLEASE CONSULT YOUR PRIMARY CARE PROVIDER FOR ALL THINGS HEALTH/WELLNESS RELATED.
Over the years, we’ve given you some of the best, sensible and effective tips on dieting, lifting and even lifestyles. Today is no different. This post will start off a new series, The Basics. This periodic series is all about working out, foundational exercises, preparation and the mental state it takes to succeed.
One of the most integral components of building a good strength training workout routine is having a firm grasp over what type of exercises you should be doing to complete each workout that you do.
The exercise selection you choose to use is going to determine which muscles in the body get worked with each session you do, the type of strength gains that you experience, as well as the nature of your muscle growth and development.
Generally speaking, there are two main types of exercises that can be performed in a strength training workout routine based around weight resistance. These are free weights and weight machines.
Weight machines are where most beginners start off with their workout program plan. These are machines that will essentially guide you through the entire movement every step of the way, so you never have to worry about what you should be doing next or controlling the range of motion.
Because of this, if it is your first time performing weight training activities, this tends to be most comforting. You can sit in the machine and it will direct you the entire time.
This also means that you’ll be at a slightly decreased risk of injury as there’s a much lower chance that you’ll drop a weight on the body or move out of proper form, which can cause an injury to immediately occur.
By using weight machines, you can focus on the muscle contraction taking place, getting a good feel for the weight lifting form of activity overall.
Weight machines also tend to be a good option for those who are suffering from any form of back pain because for the most part, your back will be supported the entire time throughout the exercise.
You’ll be sitting against a back pad, which will give you all the support and cushioning that you need.
The drawback to weight machines however is that first, you must be at a gym to use them. Most people will not have the space or the financial means to bring weight machines into their home. Therefore weight machines will be used primarily by gym-goers.
The second drawback to weight machines is the fact that you will not get as much core activation when you use them.
Which now brings us to the option of free weight training. As just mentioned, free weights are great for calling the core muscles into play as they’re going to be working hard every step of the way as stabilization muscles to keep you balanced and upright.
Furthermore, free weights are also going to require muscle activation deep within the muscle cells as well in order to keep the movement more stabilized overall and you executing it properly and with ease.
This can create stronger more functional muscles overall, so can be of greater use of participate in any team sports or related activities.
Free weights also don’t lock you into a certain pattern of movement. With machine weights, if you’re very tall or very short, you may find that the machines aren’t entirely comfortable for you to use, and this can sometimes also increase your risk of injury.
With free weights, that won’t be a problem.
Finally, the last big benefit to free weights is the fact that they’re perfect for those who want to utilize a home gym. With a simple set of exchangeable dumbbells that span over a range of different weights, you can build a full body workout that can be done whenever it’s convenient for you.
For those who prefer the home workout over the gym environment, this is clearly ideal.
The best case scenario is typically to incorporate both forms of exercise into a workout routine, however you can definitely reach your goals by choosing to use just one or the other depending on your needs, preferences, and the availability of the equipment.
As always, KNOWLEDGE is crucial to success. Remember your limits. The basics always win.
THE BASICS ALWAYS WIN.
Yes, that is one of my many “Batesisms” that I use in my writing, speaking and podcasting exploits. Here’s another one. A free weekly meal planner- a simple seven day meal planner… downloadable, printable, etc.
Here’s to all you readers out there.
THE BASICS ALWAYS WIN.
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