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Integrating Fitness into a Busy Schedule

Integrating Fitness into a Busy Schedule

Do you find it hard to fit fitness into your busy schedule? Well, you are not alone, as this is a common issue for the majority. Many people struggle to find time to work out, especially if they have a full-time job and kids. But it is important to make time for yourself, and fitness is a great way to do that.

In this article, we’ll discuss some tips for integrating fitness into your busy schedule.

Here are some things which are important to finding time in your busy schedule.


Many people claim they don’t have time for exercise or self-care, but this could not be farther from the truth. Everyone, no matter how busy their lives may seem, has some time in their schedule to devote to taking care of themselves. Most of the time, we must make exercise or self-care a priority.

The challenge is finding that time amidst all the other commitments and obligations in our lives. Some people do so by getting up earlier in the morning to fit in a workout, while others prefer after-work exercise classes or activities to help release stress. Still, others might use their lunch break as an opportunity to go for a walk, take their dog for a run, or hit the gym.

Whatever your preferred exercise routine may be, it’s important to remember that carving out time each day, or just a few times per week, can make a tremendous difference in your health and overall well-being.

So, stop making excuses and start making time!

Schedule & Plan

Most people who use “I have no time” as an excuse have not paid strict attention to their schedules and daily routines, which is often the real reason they’re unable to make physical activity a priority.

The key to getting more exercise in your schedule is to plan and schedule each week carefully, leaving room for regular workouts and other important tasks. With proper planning and scheduling, it becomes much easier to carve out the time you need for regular physical activity. By committing to frequent exercise sessions, you will see real benefits in terms of both your health and your overall productivity.

With that in mind, if you truly want to improve your fitness level, start carefully using your schedule – you’ll be surprised at how quickly those few extra minutes can add up!

Save Time

There are many ways to open time for exercise, and one of the most effective is to start by recognizing what’s consuming your time. For example, many people find that choosing a gym nearby allows them to save time on their commute and get straight to their workout.

Alternatively, you might invest in some home exercise equipment that you can use right away in the comfort of your own home. Whether you choose to invest in weights, a treadmill or another piece of equipment, this type of investment can save you lots of extra time spent commuting to and from your gym.

By taking these small steps towards better health, we can all make room for exercise in our busy schedules.

Make It a Habit

In integrating fitness into a busy schedule, one of the most important things is to make it a habit. While many people think that to reap the benefits of exercise, they need to spend hours every day working out, this simply isn’t true.

Even dedicating just some 20-30 minutes each day to exercise can have a major impact on your fitness levels and overall well-being. Before you know it, those healthy 20 minutes of self-care will become an essential part of who you are and how you live daily.

So, if you’re looking for ways to stay fit and active amidst a hectic schedule, don’t despair – it’s easier than you might think. Just remember that all it takes is just a little discipline and determination. With some planning and persistence, building healthier habits is within anyone’s reach.

What did you do for your health today?


Integrating Fitness into a Busy Schedule

Five Ways to Support Brain Health

How’s your brain health?

Chances are, if you’re like most people, you don’t give it much thought.

But even though your body as a whole is a self-sustaining mechanism, chances are you can get a little more leverage and mental sharpness by paying a bit more attention to brain-healthy habits.

Because think about it – your brain is a precious possession. It’s the organ that controls your thoughts, memories, and emotions. It’s also responsible for your body’s coordination and movement.

In this article, we’ll go over the 5 best ways to support brain health.

But first…

The Mystery Of Life

The brain and consciousness have long been some of the most puzzling and intriguing areas of scientific research. Despite hundreds of years of study, we still do not fully understand how they work or why they are so complex.

Some have even argued that the brain and consciousness are essentially ununderstandable objects due to their complexity. Yet despite this challenge, scientists continue to explore these areas in order to unlock new secrets about the nature of our minds and how we perceive the world.

Rather than viewing the brain and consciousness as insurmountable obstacles, many researchers see them as exciting avenues for discovery.  These scientists recognize that every day we learn more about our brains, whether through studies of animal behavior or advances in brain imaging technology.

And as we gain a better understanding of these core components of ourselves, it is clear that we will be able to make incredible progress in many other areas of science, from medicine to psychology to engineering.

Indeed, the brain remains one of the last great frontiers for human knowledge, waiting for us to conquer it with curiosity and determination.  Rest assured, though, you don’t really need to be a scientist and have a lab, in order to do things that are beneficial for your brain.

Here are our top 5 brain-healthy habits.

#1 Brain-Nurturing Foods

When the task is to keep your brain healthy and well-functioning, there are some specific nutrients that are pivotal. And well, it is no secret that nutrition plays a crucial role in the body’s overall health, including that of the brain!

The most important nutrients for the brain include:

  1. Omega-3 Fatty Acids
  2. Calcium
  3. B-Vitamins
  4. Vitamins D & E
  5. Magnesium

Below, you can find the top 10 favorite food products on our list, that are abundant in these essential nutrients:

  1. Leafy green vegetables
  2. Walnuts
  3. Almonds
  4. Broccoli
  5. Berries (blueberries, strawberries, etc.)
  6. Salmon
  7. Sardines
  8. Olives
  9. Whole eggs
  10. Dark chocolate

By including these ingredients in your diet on a regular basis, you can help give your brain what it really needs to stay strong and perform at its best. So be sure to add plenty of these brain-nurturing foods to your meals starting today!

#2 Braining!

Keeping your brain active is essential for maintaining a healthy and efficient brain. Our brains are constantly working, taking in information and making connections to help us understand the world around us.

However, without adequate stimulation, the neurons in our brains can become sluggish and slow down this crucial activity.  To keep the mind sharp and your brain functioning at its best, it is important to practice activities that help to activate and challenge your neural networks. This might include anything from puzzle games and crossword puzzles to music lessons or learning a new language.

By constantly engaging your brain and keeping it active, you can enjoy the many benefits of a healthy and capable mind. So don’t underestimate the power of keeping your brain active – with a little braining (brain training), you can live life to the fullest!

#3 The Social Aspect

Besides good food and mental activity in solitude, it has been suggested that there is a strong link between having a good social life and maintaining a healthy brain. The concept is simple – interacting with others helps you use (and improve) cognitive function and, thereby, improve mood and keep your mind sharp even as you age.

Furthermore, having an active social life can reduce stress levels, thereby limiting its harmful effects on the brain. Whether you are outside with friends or trying to make new connections through networking and local meetups, it is clear that having a social life is one of the keys to staying mentally sharp for years to come.

#4 Sleep

Though we may not understand exactly how sleep works, it is an essential component of mental health and well-being. Whether we are resting after a long day at work or catching up on needed rest during the weekend, sleep is crucial in the context of enabling our brains to function properly.

Not only does it allow us to charge up the brain and clear away neural detritus from the day’s activities, but it also seems to be crucial to maintaining our ability to form memories. Additionally, good quality sleep can improve mood by helping to keep stress levels in check.

Thus, though we cannot fully explain why or how our brains benefit from sleep, it is a crucial factor for maintaining mental health and performance.  So don’t skimp on those precious hours of shut-eye – get yourself at least 6!

#5 Exercise

Many people view training primarily as a way to sculpt their bodies and improve their physical fitness. But what many don’t realize is that exercise can also have a profound impact on our brains.

Working out may boost cognitive function, increase memory, and even help prevent certain diseases. And while any kind of exercise can be beneficial, it seems that high-intensity training like weightlifting may be particularly effective when it comes to improving brain health.

With this in mind, if you want a workout that will give your body and your mind a real boost, head to the gym and get moving! The benefits of just 2-3 sessions a week may just surprise you.

Final Thoughts

So, what can you do to support your brain health? Plenty!

Just make sure that you’re incorporating a variety of activities into your life and giving your brain the chance to work in different ways. And don’t forget to keep learning – it’s one of the best things you can do for your brain!

Can you think of (no pun intended) anything else you’d add to this list?

Let us know in the comments below.


Integrating Fitness into a Busy Schedule

Three Foods to Boost Health

We’ve all been there – you eat an unhealthy meal and instantly regret it. Your stomach feels bloated, you feel tired, and all you can think about is how to make yourself feel better again. Eating nutritious foods is one way to boost your health and avoid dreaded regretful meals.

In this article, we’ll give you our list of the 3 best foods to support your health, so without further ado, let’s get to it!

What Makes Food Healthy?

When we talk about nourishing food, there are many opinions out there about what is healthy and what isn’t. Some people swear by a strict diet of fresh fruits and vegetables, while others believe everything in moderation may be the key to good health.

So, what is the truth?

Unfortunately, there is no single answer that applies to everyone. There are guidelines that can help you make healthier choices. The primary consideration, in this context, is meeting the body’s needs and maintaining balanced body composition.

Meeting the body’s needs related to consuming sufficient protein and fats (both of which the body can’t produce entirely on its own) and consuming enough (but not too many) calories.

Following that train of thought, we can conclude that the healthiest foods are the ones that are most nutritious. Those are also very satiating, meaning that you’ll be less likely to overindulge!

Without further ado, let’s have a look at our 3 favorite foods to add to your nutrition plan.


Eggs are often called “the perfect food,” and it’s easy to see why. They’re packed with nutrients and are easy for the body to digest. In fact, eggs are so nutrient dense that they’ve been used as a standard by which other foods are measured.

So, what makes eggs so special? They’re an excellent source of protein. Each whole egg contains 6 grams of protein, which is essential for building muscle, tissue, and enzymes and repairing the body.

The whole egg contains all the essential amino acids (building blocks of protein) your body needs to function properly. But eggs aren’t just about protein—they’re also a reliable source of healthy fats, minerals, and vitamins.

Simply put, whole eggs are one of the best foods you can eat, and that’s why they take the #1 spot on our list!


Beef has long been considered a dietary staple, and for a good reason. Not only is it loaded with high-quality protein, but it is also an excellent source of essential vitamins and minerals.

Beef is especially high in iron, which is essential for maintaining healthy blood cells, and vitamins from the B group, which are much needed for converting food into energy. Beef is an excellent source of zinc, which helps to boost the immune system.

While there are many different animal foods to choose from, beef is one of the best options because of its nutritional value. So next time you’re looking for a healthy and delicious meal option, reach for the medium rare steak!

Fruits & Veggies

Though commonly criticized by carnivore proponents, plants and fruits are essential for a healthy diet.

Fruits and vegetables are quite loaded with nutrients that are essential for good health, including vitamins, minerals, and fiber. They are low in calories and fat and also high in fiber, which is satiating. This makes them a great choice for people trying to lose weight. And contrary to widely held belief, meat is not the only source of protein. Plants such as beans, legumes, and tofu are all excellent sources of this essential nutrient.

So next time you’re considering skipping the salad in favor of a steak, remember that plants are an essential part of a health-supporting diet.

Grass-Fed & Organic

There are a lot of talks these days about grass-fed meat and organically grown plants. Some folks say one is better than the other, but there’s no definitive answer. In the end, it’s up to you to decide what you feel is best for your body.

If you feel that grass-fed meat is healthier for you and you feel better eating it, go for it. If you believe organic produce is the way to go, then stock your fridge with veggies and fruit that are free of pesticides and herbicides.

It’s all about listening to your body and making choices that make you feel good – both physically and mentally. So, if grass-fed meat or organic produce makes you happy, then opt for that! Your body will thank you for it.

Final Thoughts

The question about “healthy foods” is quite difficult to answer, but overall, one thing is for sure – we must meet the body’s needs by providing it with the nutrients it needs in sufficient amounts.

So, what are you waiting for? Add these nutritious foods to your grocery shopping list and start enjoying their health benefits today.


Which one is your favorite? Comment below, and let’s discuss!

Breakfast: What Should You Do?

It’s 8 am on a Monday morning, and you’re getting ready to head to work. You know that you should probably eat breakfast before working out, but what should you have?

Do you need carbs, protein, or fat?

Is there a suitable time to eat breakfast if you want to lose weight?

Here’s everything you need to know about breakfast and fitness.

The Traditional Breakfast

A traditional breakfast of coffee, juice and other sugar-rich foods is quite common but often leaves people unsatiated and looking for food. Why? Because it’s poor in protein and fats, which are the most satiating nutrients.

A sensible breakfast should include these essential nutrients to help you feel fuller longer and have sustained energy throughout the morning. There are many great options that will give you the energy you need to power through your morning routine (and the rest of the day.)

Why Satisfaction Is Important?

There’s more to satisfaction than simply feeling “full.” In fact, satiety is an important part of maintaining a healthy weight and preventing overeating. When we feel satisfied, our bodies are better able to regulate our appetite.

Additionally, satisfaction helps us to feel more complete after eating so we’re less likely to snack or overeat later on. Simply put, satisfaction is crucial for keeping our weight and energy in check.

Let’s have a look at the most filling or satisfying foods.

Protein & Fat-Containing Foods

If you’re looking for something to really fill you up, you can’t go wrong with foods that are high in protein and fat. These nutrients tend to be the most satiating, meaning they’ll keep you feeling fuller for longer.

These nutrients’ satisfying effects mainly manifest hormonally, as the amino acids (building blocks of protein) stimulate the release of hormones that activate satiety centers in the brain.

Here are the best protein & fat-rich foods to include in your breakfast:

  1. Eggs
  2. Dairy
  3. Avocados
  4. Meat

Fiber-Rich Foods

If you’re like most people, you probably think of satiation as something that happens when your stomach is full.

However, there’s more to it than that. Satisfaction is the process by which your body signals to your brain that it has had enough food. It turns out that fiber-rich foods are particularly good at promoting satiation.

This is because fiber slows down the rate at which food is digested, resulting in a gradual release of energy and a feeling of fullness that lasts longer.

Besides the protein & fat-rich foods, make sure to include plenty of fruits and vegetables in your nutrition plan, and especially for breakfast!

Here’s an interesting side note: The potato is the most satisfying food!

Final Thoughts

So, what should you include in your breakfast? The answer is simple – anything that will help you stay full until lunch.

Eggs, protein pancakes, oatmeal with nuts and seeds, yogurt with fruit and granola . . . the possibilities are endless. If you’re really struggling to come up with something new, there are plenty of recipes online to give you some ideas.  The G5 Wellness Membership site adds recipes every week for you to use. Find more by clicking here.

Just be sure to avoid processed foods and sugary cereals. They may provide a quick burst of energy, but it won’t last long, and you’ll soon find yourself crashing again.

Breakfast is an important meal, so take the time to make something that will keep you going all morning long!

To your success,



Trending Habits vs Sustainable Habits

Trending Habits vs Sustainable Habits

Question: How many times have you started a new diet or fitness plan, vowing that this is the time you finally stick with it?

How many times has that failed after just a few weeks?

Yes, we get it, but you are not alone. There is a new trending workout or diet plan every other day. These instant, quick trends do not give many the sustainable progress they wish for.

So, what is the key to finding sustainable progress?

Allow us a few moments to share with you some valuable information to find and keep your progress moving forward each day.

First, let’s talk about the “Fad Culture.”

There has been, and always will be the latest workout trend or gadget to change your life in a miraculous moment. While we believe there is nothing wrong with desiring to be in great physical health, the constant changing of new fitness programs, following these fads can be overwhelming and costly.

It is hard to keep up with the latest Instagram or TikTok fitness craze and it is even harder to know if it is worth the investment. Some of these trends are redesigned, or re-marketed ideas with a unique spin or a new gimmick.

Before you purchase that new trending fitness plan, or sign-up for that new popular fitness class, begin asking yourself if it is worth the time and money as your investment. Reflect on your experiences and get a clear view.

The chances are you can get significant results without spending a lot of money on the latest trends. In this discussion, it is important to know that great fitness and great health is made through the process of cultivation.

When you want to get in the best shape, you will affect your health, energy level, and your overall physical and mental well-being. But many want to know where to start. And how do you start a program that you will complete to the end?

The key is to find sustainable habits you will stick with overall. Finding sustainable habits is not a “one-size-fits-all” platform. What works for one person might not work for another. Therefore, we believe in the fitness process of cultivation.

What is cultivation?

We are using cultivation as constructive habits you can stick with in the long term. The benefits of cultivation are that it grows to become stronger because it has developed a firm foundation. You will also be able to pass these sustainable habits to the next generation.

As you think about cultivating fitness, health, and wellness in your life, there are three BIG areas for you to remember.  These three critical components are the things which will bring most of your results when they are remembered and optimized.

Here are your BIG three to remember and optimize:

#1 – Nutrition

First, remember that nutrition is a tricky business. There are many factors you should consider and it’s hard to know where to start.

Most people think of supplements when you talk about nutrition. Some believe supplements are a simple solution, but you should remember that no supplement regime can take the place of a good nutrition plan.

A healthy diet is the foundation for your good health and your supplement routine should only fill in the gaps. if you have any, you can use the foods listed below to create a great food plan, to focus on nutrition.

A few of our favorite foods in our nutrition plan are:

  1. Grass-Fed/Grass-Finished Beef (Meat and organs)
  2. Pasture-Raised Eggs
  3. Dairy Products
  4. Various fruits & vegetables
  5. Seafood

If you focus on the foods above, then add in a few “cheat foods”, and you can have a great nutrition plan that is sustainable and easy to follow.

#2 – Training

When was the last time you moved something heavy like furniture, or a large box filled with items? No matter the object, you had to use extra effort to move it from one place to another. What would happen if that object was a part of your everyday life?

Moving that object would cause you to become stronger each time. That is what resistance training does for your body. When you are regularly working out with resistance, whether weights, bands or even your own body weight, you will make progress in strength and endurance.

Not only does resistance training strengthen you and improve your endurance, there are other benefits as well. Resistance training helps to improve bone density, improve metabolism and improve overall health.

Resistance training is one of the best actions you can take for your health. There is no trend which will replace good resistance training. Practice resistance training and you will see a sustainable difference.

 #3 – Recovery

It is no secret that when you feel better, you perform better. This is the case in fitness, health , work, and everywhere in life. Despite knowing this, many go throughout their life neglecting their own well-being.

We push ourselves to the limit, mentally and physically, without taking the time to refuel and recharge. We can stay so busy that we easily forget to take care of ourselves.

What if I told you that you can make significant progress without sacrificing yourself in the process?

While this might sound too good to be true, it is possible. This will start with understanding the importance of recovery. When you combine nutrition, training and a recovery plan, your well-being is on its way to success.

A recovery plan ensures you are getting the rest and relaxation you need to allow your body to repair itself. Your body needs a plan for recovery for your physical health, but also your mental and emotional health.

When you have a recovery plan, pay attention to these three areas which are important to your recovery:

  1. Sleep
  2. Stress management
  3. Sports massages

When you have these three areas as a part of your recovery plan, you will find yourself with more energy , more focus and more drive to get better.

If you take a recovery supplement, I would encourage you to make sure you have a nutrition plan in place as well as good hydration, good sleep and good stress management in place.

Concluding thoughts

Fitness, even your fitness, is ever-evolving. When you think you might have found your fitness groove, a new exercise may appear, a new diet trend begins, and these might leave you feeling out of touch with the current trends.

Maybe it is time to rethink our approach to fitness. Instead of chasing the latest fad, we should focus on the sustainable habits we can create for future progress. This will mean we should find activities we can fit into our routine.

It will be the small changes, like eating more protein, fruits and vegetables, and drinking more water, which create a sustainable plan.

By taking a long-term look at fitness, we can learn the sustainable ways to make it a part of our routine, and this is something worth working toward.

Stay well and make progress to better health and wellness.


By the way, there are various workouts available on our G5 Wellness Membership at

You can join our membership site today and begin taking the workout classes and seeing our new recipes and join our growing community.