Success Stories
Dianna Saa
Finish Fit boot camp has demonstrated to me that I am VERY capable of pushing my body to its limits. Prior to starting the class I was nervous because it had been a really long time since I had been physically active. With Finish Fit I am now 5 pounds away from my pre-baby weight, something I had been trying to lose for two years! Thanks Lauren, Brett and Armen for helping me lose 10 pounds in four weeks!

Success Stories
David Binns
My name is David Binns. I began working out three years ago and while I was able to lose weight, I still lacked tone. I began lifting but only showed very small results after a year. Since I have started training with Armen, I have gained about 8 lbs of muscle in a short 3 months. I have more energy, better stamina, and my workout regimen has improved as well to be more rounded. These are things that I tried to do myself by reading books on the subject but that I am now convinced only comes with years experience and an extended education in training. These are both things that Armen possesses and has used to guide me to very favorable results. Using his advice I have improved my diet, and focused on foods that help burn fat and build muscle. My workouts have reached new levels with him pushing me to attain the best results. Armen has also helped me to create a workout schedule for the whole week, not just at personal training. I would recommend personal training to anyone who wants fast results that last.

This Month In Diet
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  • Diabetes on the Way? Change Direction
    If you’ve been diagnosed with prediabetes, be thankful! Make the right changes and you can delay, prevent, or reverse your diagnosis. And it all starts with your fork. Read >>
  • Control the Cravings
    As you work toward your weight loss goal, you have to be smart about how you handle cravings. If you’re not careful, they can sabotage your efforts. Here’s how to stay a step ahead of them. Read >>
  • Kissing Bacon Goodbye
    You have a bacon biscuit for breakfast, deli ham sandwich for lunch, and pepperoni pizza for dinner. It may taste great, but it's not good for you. Here are four reasons to cut back on the amount of processed meat you eat. Read >>
Health and Fitness News

Diabetes on the Way? Change Direction

A prediabetes diagnosis doesn’t have to mean disease is inevitable. Make these diet changes to reverse the trend.

Living with diabetes means a lifetime of management. While your friends are relaxed, you’re busy managing blood sugar through medications, blood sugar tests, exercise, and diet. Let it go uncontrolled and you’re in for serious problems. Uncontrolled high blood sugar can lead to heart attack, stroke, neuropathy, blindness, kidney failure, and more.

If you’ve been diagnosed with prediabetes, be thankful! There’s still time to make changes. Having prediabetes means your blood sugar levels are higher than they should be. Left unmanaged and you’ll wind up with full-blown diabetes. Don’t let it happen to you! Make the right changes and you can delay, prevent, or reverse your diagnosis. And it all starts with your fork.

Keep reading to learn the diet changes that can help prevent your prediabetes from turning into Type 2 diabetes.

YES: Fruit and Non-Starchy Veggies

A diet rich in fruits and veggies is one of the best ways to stay healthy—period. Fruits and vegetables are high in fiber. This carbohydrate fills you up and moves slowly through the digestive system. As a result, your blood sugar levels stay stable. When choosing vegetables, non-starchy is best. So go with carrots, broccoli, leafy greens, asparagus, Brussel sprouts, celery, and cucumber. Limit corn, potatoes, squash, peas, and beets. Remember that some fruits are higher in natural sugars than others. Talk to your doctor to find out if you should limit certain fruits.

Soda, lemonade, fruit punch, juice, sweet tea, energy drinks, and sports drinks taste great. They’re awful for you though. Extremely high in added sugars, these drinks cause a serious spike in blood sugar. Though sugary drinks are bad for everyone, they’re particularly dangerous for those with high blood sugar. Go with water and unsweetened tea instead.

YES: Whole Grains

Some people believe you have to cut out all carbs if you have prediabetes. But that’s not true. You just have to be picky about the carbs you eat. Complex carbs, such as whole grains, are safe choices. They’re high in fiber and nutrients and do your body good. Whenever you eat bread, cereal, pasta, or rice, make sure the first ingredient listed is a 100-percent whole grain. Also look for foods with at least 3 grams of fiber per serving.

NO: Added Sugars

Simple sugars, which are found in table sugar or high fructose corn syrup, are quickly digested. Seems harmless enough, but they’re associated with insulin resistance, diabetes, and obesity. A high-sugar diet is a major contributor to high blood sugar levels. Since added sugar is found in many processed foods, it can be hard to avoid. Do your best. A good start is to limit or avoid sweets, desserts, jams, jellies, syrups, candy, and sweetened cereals.

YES: Protein

Protein is a macronutrient that helps keep your blood sugar stable. This is because it’s digested slowly. Including a source of protein in each meal and snack is a smart way to avoid spikes and falls in your blood sugar. Healthy sources of protein include seafood, eggs, lean meats, and low-fat dairy. Trying to avoid animal products? Go with beans, certain whole grains, nuts, seeds, tofu, and lentils.

NO: Simple Carbs

When grains are processed, they get stripped of their fiber and nutrients. Known as refined grains, these simple carbs should be on everyone’s list of foods to avoid, but especially if you’re prediabetic. Without the fiber, refined grains are quickly digested and lead to a spike in blood sugar levels. What’s this mean for your diet? You’ll need to avoid white bread, rice, and pasta. You should also stay away from crackers, chips, and pretzels.

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