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Category: Nutrition

Keeping our body healthy and strengthening our immune system should be our number one priority, our quality of life depends on our health. These last few months have been extremely difficult for so many of us to stay on top of our health, but we are here to help!

By now most of us are aware that hand-washing and physical distancing are key players in staying healthy. but what else can you do? Here are a few simple steps to help strengthen your immune system.

Eat Foods That Help Boost Immunity

The first food most people think of for boosting your immunity are those that are high in Vitamin C. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Citrus fruits like oranges, grapefruits, lemons and limes are the first that come to mind, but they aren’t the only food that is packed with this strong antioxidant. Another food that is high in vitamin C is red bell pepper. Red bell peppers contain almost 3 times more vitamin C than your typical orange, and they’re also a rich source of beta carotene!

Broccoli and spinach are two green super foods that are charged with vitamins, antioxidants and fiber. Garlic and ginger are two aromatics used in cooking that also help strengthen your immune system. Garlic has been shown to help boost your disease-fighting response of some types of white blood cells, while ginger has been shown to help fight inflammation.

Get Some Zzzz’s

Sleep may be the most underrated immune booster! Studies show that people who don’t get enough quality sleep are more likely to get sick and take longer to recover. While you sleep your body releases certain proteins which help you fight infection, inflammation, and stress. Also, when you aren’t getting enough sleep, infection-fighting antibodies are reduced leaving your immune system weakened.

How much sleep do you need to help promote a healthy immune system? Most adults need between 7-8 hours of good sleep each night.

Exercise, Exercise, Exercise!

Exercise not only improves your overall health by lowering blood pressure, controlling weight and improving cardiovascular health, it also plays a major role in improving your immune response! It does this by reducing inflammation and lowering your risk of illness. Basically, exercise does this by promoting good circulation which allows specialized immune cells to move throughout the body and do their job more effectively. Strength training specifically does this by increasing blood flow with every muscle contraction you make. Your 30-minute Loyalty Fitness workout will help circulate the number of immune cells throughout your body for up to 3 hours!

We know that getting back into the gym is a scary thing, which is why we are the best place for you to be! We are not a gym; we operate by appointment only and there is only 1 client and 1 trainer allowed in the studio at a time. Along with several other procedures to make it a safe environment before you enter the studio, we disinfect the entire space and take your temperature. Your healthy is our #1 priority!

Loyalty Fitness trainers are here to help you improve your fitness which can help boost your immunity. We also offer nutrition coaching along with our 30-minute strength training sessions which will help keep you healthy year-round.

With the fresh feeling of a new year beginning to fade, many people begin slipping on their resolutions to lead a healthier lifestyle. Schedules get back into a routine, and life gets hectic. Getting takeout or going to a restaurant may seem like a great timesaver, but one thing that many struggle with is learning how to eat healthy when eating out. But you don’t have to forsake your nutrition or your social life!


Do you know what you’re consuming every day? Often, people greatly underestimate the calories they’re taking in on a daily basis, which can lead to unintended weight gain. Logging food for weight loss is one tactic you can add to your overall fitness regimen that can have measurable results. You have to eat to fuel your body and to support your fitness programming. If you’re working with a qualified trainer, like those at Loyalty Fitness, adding food logging to your routine can be a game changer when it comes to losing weight and building muscle. Our trainers can even work with you to review your logs, provide insight, and let you know where you’re either falling short or can improve your intake.

Everybody is different and that means that everyone’s fitness and nutrition needs aren’t exactly the same. Fine-tuning a custom nutrition and workout plan with a personal fitness and nutrition coach can allow you to give your unique body exactly what it needs to be healthy and succeed!  Because each body is unique, the amount of calories and type of nutrition that each needs to perform optimally is different. Finding out what works best for your body, including calorie intake and output and how genetics play a role, is key into leading a healthy lifestyle. The caloric intake of an elite athlete differs drastically from a casual fitness enthusiast because the demand on their bodies is unique. By working with a nutrition specialist, you’ll be able to determine what works for you!

If you’ve started on your journey to a fitter lifestyle and are wondering how to properly fuel your body, macro-based nutrition should be at the top of your list. Macros, or macronutrients, are in each bite of food that you eat. They are the molecules that our body uses to create energy and function. Macros are broken down into three groups: protein, fats, and carbs. Each of these is important to the proper function and output of your body’s systems. When you begin a training program, like super-slow strength training at Loyalty Fitness, you want to maximize your success through how you fuel your body. One easy way to do that is through balancing and monitoring the macros that you consume.

Whether you follow a specific diet, or just try to eat as heathy as possible, it’s likely one of your main goals is to consume fresh foods as opposed to those that are processed. Food that has been changed from its original form before you consume it is considered to be a processed food. While not all foods that are processed are bad, there are many that are, and we should steer clear off or keep them very limited.

So, what makes particular processed foods unhealthy?