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.

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    Many people are deficient in magnesium and their poor health shows it. Read on to learn the many ways magnesium is good for you and how to get more of it in your daily diet. Read >>
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Health and Fitness News

Get More Magnesium

Don’t overlook the importance of magnesium in your diet.

You know magnesium is an essential mineral for good health, but do you know what it does for you and what foods it’s found in? Many people are deficient in magnesium and their poor health shows it.

If you don’t get enough magnesium in your diet, you may need to take a supplement. Read on to learn the many ways magnesium is good for you and how to get more of it in your daily diet.

Why You Need It

Magnesium plays a role in more than 300 types of enzyme reactions in the body. It’s used in muscle and nerve function, blood pressure regulation, protein synthesis, and energy production. It also assists in the important job of replicating DNA and RNA.

But that’s not all it does! Magnesium helps your body metabolize glucose and carbs. Low levels of magnesium are linked to reduced insulin sensitivity and less insulin production. Because of this, eating a diet rich in magnesium lowers your risk of diabetes.

Magnesium also helps your body absorb calcium. For this reason, it helps build strong bones and lowers your risk of developing osteoporosis.

Thanks to its role in nerve impulses and muscle contractions, magnesium is a key player in cardiovascular health. Consuming enough of it works to maintain a healthy heart rhythm and prevent high blood pressure, high cholesterol, heart disease, chest pain, clogged arteries, and stroke.

In the digestive system, magnesium works to neutralize stomach acid and prevent constipation. Many laxatives and antacids contain magnesium for this reason.

Mental health also benefits from magnesium. Low levels of the mineral are linked to increased anxiety, stress, and attention deficit hyperactivity disorder.

Trying to lose weight? You may want to increase the amount of magnesium in your diet. That’s right—magnesium helps with weight loss! It does this by helping to reduce water retention and bloating, increase insulin production, and reduce the amount of the stress hormone cortisol produced by your body.

Where You Get It

As you can see, magnesium is an essential nutrient for practically every aspect of your good health. While supplements are available, your body absorbs magnesium best through the foods you eat. This is because nutrients work best when combined with one another. One trick to make sure you’re getting enough magnesium is to eat fiber-rich foods. Foods high in fiber are typically also high in magnesium.

Nuts and seeds are a wonderful source of magnesium. Almonds are especially high with 80 milligrams per serving. Other nuts and seeds high in magnesium include cashews, peanuts, sesame seeds, and sunflower seeds.

Many vegetables are rich in magnesium including squash, leafy greens, and broccoli. And you’ll also find magnesium in dairy products such as milk and yogurt; in meat, poultry, and fish; in legumes such as black beans, edamame, and kidney beans; in fortified breakfast cereals; and in whole-grain breads, oatmeal, and rice.

How Much You Need

The recommended daily allowance of magnesium depends on your age and sex. Children 1 to 3 years of age need 80 mg a day, 4- to 8-year-olds need 130 mg, and 9- to 13-year-olds need 240 mg. Teenage and adult males need more magnesium than females. From age 14 to 18, males need 410 mg, while females need 360; 19 to 30 year old males need 400 mg, and females 310 mg; and adult males over the age of 31 need 420 mg and females need approximately 320 mg. Pregnant and breastfeeding women require more magnesium than normal.

People who eat a low-fiber diet or have a gastrointestinal disease that prevents the body from absorbing magnesium may require a magnesium supplement. Talk with your doctor about whether or not you should take a supplement.

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