Where To Start When You Have Never Exercised


“Where do I start? I’ve never exercised before.” This is a common question you hear, especially from people who are much older and just starting to get active for the first time. If you have never had an active lifestyle or exercised before, it may be a challenge to know what you need to do and how to do it. You will notice in the beginning it’ll be a struggle and that is why it is so important to start small and ease into it.

To put it to you straight, you do not have a choice. If you want to maintain a healthy weight, body composition, mobility, and good general health, you must move your body.

First, decide to do it no matter what. Why do you want to start exercising? What are your goals?

  • You want to lose weight
  • You want to promote healthy joints and mobility as you age
  • You want better cardiovascular health
  • You want to be a good example to your kids
  • You want to become stronger and more flexible
  • And the list goes on and on….

Once you have your why, it can still seem overwhelming of how to start. You do not even know what you may or may not like. This can mean exploring and taking your time to decide what you like and what you enjoy doing. When you see people running in your neighborhood or when you go to the gym, just keep in mind that everyone started somewhere. Rest assured that when you see these people, they did not look that way when they started, they worked hard to get to where they are now, just like you will.

Your exercise routine is about YOU. It is about your individual goals, your preferences, and your interests. What matters is finding a fitness program that works for you. The good news is that there are a lot to choose from.

Break it down so you can begin an enjoyable program that you will stick to in the long haul.

  1. Identify Your “Why”

This is a huge part of staying motivated, consistent, and positive when you first begin. This may take some serious brainstorming on your part, but it is vital to find a reason that is meaningful enough to you for it to propel you forward. This is about your goals and what feels right for you. Try not to get caught up into what everyone else is doing.

  1. Invest in Proper Gear

Exactly what kind of gear you need will depend on what kind of exercise you want to try. But there are a few universal “staple” items that you can get. This will help motivate you. Invest in a pair of comfortable, supportive athletic shoes. The best way to make this decision is to try on a bunch and see what feels most comfortable to you. Some stores offer special fittings. Females will want to find a snug, supportive sports bra, and a couple of sweat-wicking tops along with pants or shorts. Do not go overboard in spending money until you know more of what you like.

  1. Start Off Small and Ease into It

When you begin, think about long-term consistency. Think about how many training days you can realistically fit into your life. Hopefully, you will work your way up to 3-4 days a week. But it does not mean that you must start there. Try not to get into thinking that you need 1-2 hours to get your work out in. It can be less than an hour and have great short term and long-term benefits. Another trick is to schedule it on your calendar, this way you can be sure to have set time aside for your workout.

What time should you work out? The best time is always the one that fits your lifestyle, your preferences, and your energy level.

The way to find out is to experiment with various times to see when you feel your best and when you are most like to follow through and do it.  You may like morning workouts since once you do it in the morning, it is out of the way and nothing else can come along to sideline it. For some people early mornings turn them off and they like to carve out 30 minutes to an hour after the workday.

  1. Learn The Basics

Once you find a type of workout that you like and works for you, do not go “all-in” right away. Take the time to learn the basics so you can safely progress. The beginner guides and classes will give you a foundation to make sure you are doing it correctly.

It should be challenging but not so difficult that you feel defeated.

 If you are in a class, most instructors will give you modifications during the class. Do not be afraid to modify the exercise to your level. It is easy to want to keep up with everyone else but meet yourself where you are. Never feel ashamed of listening to your body and taking breathers when you need to.

Remember 5 minutes is better than 0.

  1. Try Hiring a Trainer

One on one options are good for beginners, and it keeps you accountable. They will guide you into a program and provide individualized help. Consider booking sessions with a trainer to show you proper exercises to get started. They will show you ones that are right for you with your current skills and abilities. New Vitality Centers can recommend a trainer for you. Most gyms collaborate with personal trainers and can also connect you with one.

6. Add Stretching Daily

A good exercise program includes a flexibility program. It will also increase your performance in any sport or exercise. It will naturally increase the strength of your core to help in aging. Focus on stretching the muscles that are worked during your workout. If you worked your lower body, focus on stretching your legs and glute areas. If you worked your upper body, focus stretching on your upper body. When you stretch, try to hold the stretch for at least 20 seconds. It may be a little uncomfortable, but it should not hurt. Once you begin stretching regularly you will find that you will become more flexible and be able to hold the stretch longer and even stretch further. You will also notice that if you do not stretch after you have been doing so, it will feel like something is missing.

  1. Have a Game Plan

Like anything else, it is important to have a plan. Even if you are super motivated to your new fitness goals, some days, it is hard. Sometimes it is good to have a friend as a “check in” partner to hold you accountable. Another strategy is to get your work out clothes and essentials together the day before so it takes less time preparing. Just make sure you continue to listen to your body. If you have been going strong and need a break, it is fine. Your new workout routine should not add stress, it should be a helpful self-care activity that gives you more energy and makes you feel positive and strong.



Making your New Year’s Resolutions Stick

Making your New Year’s Resolutions Stick

It is a new year and you have made some New Year’s Resolutions or made the decision to make some substantial changes in your life. First, let us start off by saying you can do it! Keep in mind, you cannot just say things like “I’m going to lose weight” or “I’m going to start eating healthy.” There needs to be a plan in place so that it is effective, and you can meet your goals – a plan of attack.

Everyone can lose weight, but it is the lifestyle change that helps improve your overall health, well-being, and longevity. A new lifestyle change is not something that happens overnight. It is a day by day, commitment, one step at a time. New Vitality Centers focuses on our client’s overall health as they lose weight.

How to make sure that you meet your New Year’s Resolution(s) goals?

  1. Keep it Simple. If it is too complicated, you will not stick to it. Overall statements like “I’m going to lose weight” is too big, broad, and most often does not work. Consider pairing it down to something simple and actionable to make it easier to connect with your goal every day. Making it too complicated can be a recipe for self-sabotage which can lead to depression.
  2. Do not make quick decisions that you cannot stick to. Also, as a reminder, try not to get caught up in the “lose weight fast” campaigns. Take a moment to think about your lifestyle and your long-term health goals. Taking a moment to think about your daily life both at work and at home will help you make decisions that you can stick to.
  3. Always have “go to” positive affirmations. It is important to have self-compassion so that you can enact big sustainable changes. Remember you cannot take care of your family the way you want if you are not healthy yourself. Try things like this: “I will stick to my plan so that I will have the energy to be a better mother or wife”, “I will make good eating choices so that I can lower my blood pressure or get off my diabetes medication”, or “I will not be persuaded by my friends and family to eat things that are not on my plan and that will give me more confidence”. You can be loving with yourself while still holding yourself accountable. This will inspire confidence and bring out the best in yourself.
  4. Pick friends and partners that have similar goals and lifestyles. This will not only keep you safe emotionally but will also give you security. Having healthy relationships with discipline allows you to meet your own needs. It may sound strange, but it is good to partner with “yourself” so that you can self-motivate and allow yourself to have affection for yourself. Keeping discipline within a healthy state of balance can be life changing and it turns self-discipline into a powerful ally.
  5. Do not beat yourself up for having a difficult day. First, it is normal to find yourself going one step forward and two steps back at times when you are creating tremendous change. Try not to get caught up into the frame of mind that “I messed up at lunch so now I’m not going to stick to the plan the rest of the day and night.” That usually only makes you feel worse emotionally and makes it harder to get back on track. Old habits can be hard to break but remember, you can reach your goal.

There are a multitude of reasons people want to lose weight. For most people, it is simply because they want to look better physically. Who doesn’t want to look better?  We all do. When you begin losing weight – not only will you look better but your overall health, well-being, and longevity improves. Many chronic disease issues can be eliminated due to this lifestyle change, not to mention you’ll have improved energy, focus, sleep and more!

New Vitality Centers believes losing weight is anti-aging. Losing weight can get your chronological age more parallel with your biological age. New Vitality Centers uses a combination of ketogenic diet along with intermittent fasting. Keto diet and intermittent fasting are considered the gold standard of sustainable weight loss and lifestyle choices because it allows you to live life without so many restrictions. People who are “on diets” typically end up socializing less or going out to dinner less often because it does not fit into their plan. This combination of ketogenic diet and intermittent fasting allows you to have a cocktail if you want and allows you to go to dinner or a party but just pick different foods to go on your plate.

Remember, you can stick to your New Year’s resolutions this year if you follow these tips and tricks! Stay committed, stay consistent and reach out to New Vitality Centers to start our Clean Start Weight Loss Program.

Having A Ketogenic Diet Can Improve Your Health and Body Composition

Having A Ketogenic Diet Can Improve Your Health and Body Composition

Many individuals think a ketogenic diet consists of only meat, eggs, and cheese. A primarily protein-based diet. While protein is an important source in a well-balanced diet, there are other things to consider when wanting to reach your health and fitness goals. When dieting Keto style, you do eat carbohydrates, but it’s a low carb diet. Instead of getting carbs from rice, breads, and pasta, you’re getting them from healthy sources such as certain vegetables.

When you begin this lifestyle change, you need to “kick carbohydrates to the curb”. The Keto diet originated after other diets like the South Beach Diet, Atkins Diet, modified Paleo, and other low-carb diets.


A Keto diet can work for almost anyone considering that it works for those who are also vegan or vegetarian. Generally, the key is to focus on foods that are naturally high in fat and avoid highly processed foods. You will notice that these highly processed foods are labeled with trans-fats, and we want to stay away from that. The fruits you choose to eat should be low on the glycemic index but still rich in fiber as well. We advise adding avocados to your nutrition as it is Keto friendly and is loaded with 15 grams of healthy monosaturated fats. Adding avocados to your diet can help speed up the fat-adaption process during the initial stage of your ketogenic diet.


A Typical Keto Diet

The key is not to complicate it and stay away from “bad carbs” and sugar. The Keto diet allows you to live your life, go out to dinner, go to a party, and enjoy yourself!  Just be weary when it’s time to eat and pick only the right kinds of snacks and foods; avoid processed and sugary foods.

A Typical Keto diet can include the following:

  • Meat (grass fed and free-range is better) – pork, chicken, beef, eggs. Vegans will need vegetable protein sources
  • Fish and seafood
  • Nuts and seeds
  • Leafy greens
  • High-fat dairies such as cream, whole butter, and hard cheeses
  • Olive oil, coconut oil, pure butter

What to avoid:

  • Any food that is made of starch, even whole grain, and organic bread
  • Most fruits in the beginning
  • Any food that is labeled low-fat
  • Vegetables oils

Alcohol is not a “no-no” however be smart about it and consume it in moderation. Experiment to figure out what works for you.


Say Goodbye to Carbs!

People have relied on high carbohydrate foods as the foundation of their diet. They are everywhere you go and offered as quick hunger fixes. Carbs used to be an excellent source of calories and your body’s preferred energy source.

Today, agriculture is highly industrial and very high in calories. Most people have sedentary lifestyles and rely on carbs too much. The glucose from excess carbs is metabolized by the body but gets stored as fat when unused. The result is a staggering increase in obesity and Type II Diabetes.

A ketogenic diet trains your body to rely on dietary fat for energy by converting fat to ketones and free fatty acids, this is a natural metabolic state we call ketosis. To reach ketosis, you must limit your carb intake to encourage your body to produce ketones for energy. By reducing your carb intake to around 30 – 50 grams of net carbs (15-25 in the beginning during rapid weight loss), it leaves your body with no choice but to rely on dietary fat as an energy source.

Normally carbs are broken down into glucose and are used as your primary source of energy. Since most people eat too may carbs, the glucose that is not utilized is converted into glycogen and stored in the muscles and liver.

A ketogenic diet interrupts and changes this process. It puts your body into ketosis, a glycogen-deprived state from eating less carbs. Fat is then oxidized to produce energy which results in ketones. Remember that glucose provides quick bursts of energy and the energy from fat burns slower. As a result, Keto diet helps with avoiding sugar crashes right after consuming carbs in your meals.

Many of us overeat for multitude of reasons. We are programed by media, friends, family, and our history even. You know the saying, “It’s 12:00 I need to eat lunch”, so you rush to grab something to eat because that’s what’s considered the normal thing to do. People will do this even if they aren’t even hungry at the moment, it’s just the thing to do. A ketogenic diet helps curb overeating since unsaturated fats are more satisfying.


Adjusting to Keto

As with any lifestyle change, there is an adjustment phase. The goal is overall better health, less medication, weight loss, and to have a better-looking physical appearance.

Many people find it difficult to make changes such as the ones listed above. When it comes to a lifestyle change, most of us tend to resist because the beginning is most difficult and challenging to stay committed to. Some individuals may experience a side effect called “Keto Flu” during the first couple of weeks. Although Keto provides you with energy and better focus, if you experience “Keto Flu”, you may experience fatigue and mild dizziness. This is your body adjusting to the lack of carbs as it transitions into using fat for energy.

When you’re on a ketogenic diet, fatty acids are released from your body fat and insulin levels decrease.  When insulin levels decrease, your kidneys excrete more water, sodium, and potassium. Some people notice increased urination. As a result, your blood pressure may decrease. It is important to stay hydrated.

To combat these symptoms, increase your electrolyte and fluid intake especially during the first few weeks. Bone broth is also helpful.


What’s in it for you? For better health?

Ketogenic diets are very effective for reducing body fat, but it will not happen overnight. Like all lifestyle and diet changes, weight loss can come quickly in the first few weeks and then you’ll see it slow down a bit.

In a study that compared ketogenic diet to a low-fat diet, it revealed that the ketogenic diet is more effective for weight loss. Researchers concluded that low carb ketogenic diets can help curb the obesity epidemic. Another study compared the effectiveness of a low-carb Keto diet (less than 10% calories from carbohydrates) to a low-fat diet in men and women. The researchers concluded that the low-carb Keto diet was effective for short-term weight loss and fat loss, meaning faster results.

Several studies have shown that ketogenic diets have been shown to reduce the risk of the following:

  • Cardiovascular disease
  • Type 2 diabetes
  • Epilepsy
  • Cancer and tumor progression
  • Polycystic ovary syndrome
  • Neurological diseases such as Parkinson’s and Alzheimer’s
  • Amyotrophic lateral sclerosis
  • Acne

Keto and Your Body Composition

Low calorie diets can lead to muscle loss, but Keto does not.

Researchers have found that people who do resistance training 3 to 4 times a week increase their lean muscle mass significantly. Significant fat loss was also observed.

A Keto diet also has benefits for cancer patients. A study of people who underwent radiotherapy revealed a Keto diet helped preserve muscle mass even though they lost weight.

How long should I be on Keto?

During weight loss, your body will be in ketosis. Let’s say you have accomplished your weight loss and body composition goals, what should you do next you might ask?

It’s entirely up to you. What type of lifestyle do you want to have? If you go back to how you were eating, in time you may gain back the weight and lose the effects of the lean muscle mass that you have gained. It is important to be mindful of what you eat and remember that everything counts! Most people who truly have the desire for better health and long-term sustainability, modify their diets somewhat and increase their carbs. However, they make sure that they are eating healthy carbs and not processed foods or sugars.


Can anyone do ketogenic diet?

Although there are many benefits to ketogenic diet, there are some that it may not be recommended for:

  • Type 1 diabetics
  • Women who are pregnant
  • High-level or professional in-season athletics
  • Children because they need more carbs (good carbs) for growth and development

Are You An Emotional or Stress Eater?

Are You An Emotional or Stress Eater?

There comes a time where many of us are emotional eaters, and we use food to “feel better”. For a lot of us, this results in us feeling down because we know – it wasn’t our original intention. More importantly, it’s not going to solve our problems and we’re stuck feeling guilty about what we’ve done.

Emotional eating is a pattern of eating where people use food to help them deal with stressful situations. Let’s face it, stressful situations occur every day, and if we’re going to succeed with our health goals, we must put an end to it. It’ll be a challenge, and it will take consistency, but YOU CAN DO IT!

Losing weight is essential to being healthy. Weight loss contains many benefits for your overall health and if you can make change, many powerful things will happen. Most of all, you will have better energy levels and will feel better about your overall physical appearance.

Many people experience emotional eating during a particular phase of their life. Some may even have multiple phases. An example of emotional eating could be when someone eats unhealthy snacks because they’re bored. Or feeling like they deserve eating a dessert or chocolate bar after a long day at work. When emotional and stress eating happens too frequently, it becomes a habit, and it must come to an end. At this point, it becomes the primary way a person deals with their emotions, life, health, happiness, and weight. Which in return, their health is negatively affected.

Key Points to Emotional and Stress Eating:

  • Sometimes, emotional and stress eating is triggered by stress or strong emotions.
  • There are physical and psychological causes for emotional and stress eating.
  • Coping strategies can help a person trying to alleviate the most severe symptoms.

Know Your Triggers and How to Avoid Them:

  • Boredom, having nothing to do, or having to get up in the morning is a common emotional trigger. Many people live a very stimulating and active life and when they have nothing to do, they will turn to food to fill the gap.
  • Habits are driven by nostalgia or things that happened in a person’s childhood. Something as simple as having ice cream after a good report card or baking cookies is an example.
  • When you are tired, it is very easy to overeat or eat mindlessly when you’re fatigued.
  • Social influences can either encourage or hinder you. Everyone has that friend or family member who encourages them to get a slice of pizza or go out for drinks and splurge after a hard day. Many people tend to overeat with friends & family.

New Vitality Centers can help you start a custom weight loss plan that is sustainable as a lifestyle. Let’s be real, you can’t just lose weight and go back to the lifestyle you were living. Otherwise, you’ll fall back into old habits, and you won’t have any progress. We aren’t saying you can’t enjoy a snack here and there or a drink once in a blue moon but staying committed to a plan that’ll benefit your health is key! Everything comes in moderation.

The first step to eliminating emotional or stress eating is to recognize the triggers and situations that apply to your life. Keeping a food diary or journal can help to identify situations when someone is more likely to eat because of emotions instead of physical hunger.

Things to Keep Track Of:

  • Patterns of hunger levels and what time of day it is.
  • What you are doing and if it is tedious or unpleasant.
  • What are you feeling, whether you are bored, angry, or happy? (Most common)

It is very common for people to struggle with difficult or uncomfortable feelings and emotions.  There is an instinct or need to quickly fix or destroy those bad feelings. Emotional eating isn’t just linked to negative emotions. Eating a lot of candy on Halloween or too much food on Thanksgiving are examples of “eating because of a holiday itself”. Emotional eating can be associated with a celebration.

High cortisol levels from stress can increase food cravings for sugary or fatty foods. Stress is also associated with increased hunger hormones, which may also contribute to cravings for unhealthy foods.

Research shows that women are more likely to use food to deal with stress than men are while men are more likely than women to smoke or use alcohol.

Emotional Hunger Vs. Physical Hunger

It is very easy to mistake emotional hunger for physical hunger. There are characteristics that distinguish between the two. Recognizing the difference is a huge first step towards helping to stop emotional eating patterns.

  • Emotional hunger tends to hit quickly and feels urgent.
  • Emotional hunger is usually associated with cravings for junk food or something unhealthy.
  • Emotional hunger does not originate from the stomach such as when your stomach growls.
  • Emotional hunger starts with a person thinking about a craving or wanting something specific.
  • Emotional hunger leaves you feeling guilty.
  • Physical hunger is not as urgent or sudden.
  • Physical hunger you will eat anything.
  • Physical hunger satisfies the body with nutrients.

Mindless Eating

Yes, there is such a thing as mindless eating. This is when someone eats without paying attention to how much they consume. This can happen when you are watching TV or standing over the buffet at a cocktail party, or even when you’re working on a project at your desk. Some people always have a snack while they are driving, there are endless examples of mindless eating.

Bottom Line

Emotional eating is a common experience and is not usually associated with physical hunger. Some people give into it, while others can find that it impacts their lives and becomes a bad habit. It may even threaten their health and mental well-being. Many individuals will eat in the middle of the night.

Do you really think that they are hungry at 2am?

After eating and filling up the stomach in the wee hours of the night, one may notice that it’s more difficult to have a good night’s sleep. Not to mention, it won’t allow the body to experience the healing effects of resting. Anyone who experiences negative emotions (guilt) around their eating habits should arrange a visit to a healthcare provider to discuss their issues and attack them head on. They must have the mindset to be ready to make change as they are the only one that can do it for themselves. Remember, everything that goes into your mouth counts! This is one reason why it’s good to start a program such as New Vitality Center’s Weight Loss Program. We provide our clients with accountability and coaching throughout the process.


Change Starts Now! Why Wait?

Why You Shouldn’t Wait For The New Year To Get Started!

New year, new me? How many times have you said this to yourself? When the holiday season arrives, we find ourselves letting discipline slip as we say “yes” to those extra portions and sugary Christmas cookies. We justify this behavior by saying, “It’s fine. I’ll indulge now and work hard and start fresh in January.”

In January, we often start off with good intentions. However, most of us quickly fall back to our old habits. By overindulging during the holidays and setting unrealistic expectations for the new year, we are doomed from the start.

Our bodies love stability. Our hormone, digestive, respiratory and muscle systems all work in perfect harmony to retain balance. After shocking our bodies by suddenly consuming high amounts of sugar during the holidays, then completely depriving the body of sugar on January 1st, we send our body into chaos. Couple that with reduced calorie intake and increased exercise and the body becomes stressed out.

Our advice is to start making healthy changes now to ensure you lay a solid foundation for achieving your goals in the new year. The best part is, a healthy lifestyle means you can still enjoy your treats in moderation.

Don’t wait for a certain calendar day to embrace healthy lifestyles. Start putting a plan into action when the thought first enters your mind. Whether you want to eat healthier, exercise more, lose weight or gain muscle, New Vitality Centers can help you reach your goals in a manageable, sustainable way.

Here are some tips to get started:

  • Enjoy your food: If you are going to have something indulgent, enjoy it instead of scoffing it down and reaching for the next treat. Take your time, enjoy the flavors and chew slowly to allow your brain to register what you have eaten. This leaves you feeling full and satisfied.
  • Change your mindset: When you delay new healthy habits until January, you give yourself the OK to indulge and put off exercise around the holidays. Then when January rolls around, your exercise and meal plans feel overwhelming and controlling. Simply changing your mindset to, “I can be healthy now and indulge in moderation whenever I want,” gives you power over your food and enables you to reclaim control.
  • Now, not later: Have you heard the saying, “If you want something you’ll do it and if you don’t want it enough, you’ll make an excuse”? It’s really easy to put things off and say we will deal with them later, but in the end, this just makes the problem harder to solve and increases stress. By dealing with it now, you will feel better knowing that you are taking steps towards a healthier lifestyle.

Here are ways to get on track and feel amazing right now:

  1. Exercise: Regular exercise is a fantastic way to decrease stress and improve happy hormones; and, who doesn’t want to feel relaxed and joyful during the holiday season? We recommend short (but effective) 8fit workouts 4 times per week. Try our.
  2. Lay down a healthy foundation for nutrition: Don’t skip meals. Around the holidays, we tend to skip breakfast or lunch to make room for a big, indulgent dinner. Skipping meals causes your blood sugar and energy levels to dip, which leads to overeating and sweet cravings. Also, opt for, pay attention to how much food you are piling onto your plate, and avoid frying as a cooking method.
  3. Lastly, but most importantly, enjoy yourself: Don’t feel guilty about the types of foods you eat or for only doing a 15-minute workout. Turn negative thoughts into positive ones by thinking about how much you enjoyed the day.

Remember, you don’t have to wait until New Year’s Day. Start now! New Vitality Centers gives you the tools you need to get started. And, within you, you have the willpower to take the first step towards a healthy, happy you.

Better Health with Testosterone Replacement Therapy

Get your mojo back with testosterone replacement therapy

As men age, testosterone production naturally decreases at the rate of 2 to 3 percent a year beginning at around age 30.  So, by they time a man reaches the age of 45, he has already lost 25 to 30 percent of his naturally produced testosterone.  It is natural and normal, but it does not mean that it is desirable.  In fact, it can be very frustrating.  Low testosterone can result in a variety of symptoms that can negatively impact the quality of life.  New Vitality Centers can help by providing testosterone replacement therapy (BHRT, Bio-identical Hormone Replacement Therapy) using methods that have been proven safe and effective against all kinds of symptoms including:

  • Memory loss and loss of focus
  • Fatigue and poor sleep quality
  • Low sex drive
  • Sexual dysfunction
  • Weight gain and increased belly fat
  • Depression
  • Irritability
  • Prostate problems
  • Osteoporosis
  • And more

Testosterone Replacement Therapy or BHRT, Bio-identical Hormone Replacement Therapy, achieves the sustained levels of testosterone that would be produced by normally functioning testicles.  This type of hormone replacement therapy is the only form that produces natural levels of hormones that men need.  These time released pellets release a small amount of testosterone every day.  Because the testosterone used is totally natural, it is ideal for men wanting the benefits of testosterone without the drawbacks of a synthetic.  Because the pellets are time released, there are no highs and lows or ups and downs experienced.  Testosterone replacement therapy helps to relieve symptoms of fatigue, lack of mental acuity, loss of libido, and difficulty achieving, or sustaining an erection.

Current medical research now defines a male equivalent to menopause and is referred to as andropause.  The difference is that men experience a more gradual decline in hormone levels.  Many men find themselves lacking sexual desire, gaining weight, losing muscle mass, feeling sluggish, depressed and irritable.  Yet, they believe they must endure these body and hormonal changes as a part of aging.  There is something you can do about it!

New Vitality Centers offers safe and easy testosterone replacement therapy and uses the most efficient delivery method.  BHRT, Bio-identical Hormone Replacement Therapy comes in the form of pellets that look like a grain or rice.  They are natural and organic and is not synthetic.  Your treatment plan will be customized for your unique body chemistry for maximum effectiveness and safety.

Why choose New Vitality Centers?  New Vitality Centers is an anti-aging medical clinic that uses natural products and services to help you achieve your goals.  Our providers have 30 years of experience in treating hormone deficiencies.  New Vitality Centers provides individualized treatments that include lab work prior to each pellet insertion.

10 Tips to Help You Stay in Ketosis

Keto During the Holidays: 10 Tips to Help You Stay in Ketosis

It’s a commonly asked question during this time of the year: How can I stay keto during the holidays when I’m surrounded by sweets and treats and carb-loving friends and family?

Even though it may sound daunting – and maybe even impossible – we are here to assure you that with some creativity and discipline, you can definitely do it!

Here are tips on how to stick to keto during these food-filled weeks and keep your carbs in check! The tips below are centered around holiday parties, dinners, and potlucks where lots of food and people are involved because that’s when temptation is at its highest and pressure is strongest.

  1. Eat beforehand so you’re not tempted to indulge at the gathering. Have one of your favorite meals right before going to help keep you satiated while suppressing your appetite and curbing cravings.
  2. Plan ahead by bringing keto snacks along. Have low-carb/high-fat snacks on hand in case your only snack options are high carb items like chips and crackers.
  3. Let the hosts know. They may be open to offering some low-carb foods or at least will understand if you want to bring some food of your own
  4. Recognize safe foods. Deli trays of meat and cheese. Veggies and ranch dip. Pickles. Olives. Be wary of hidden carbs in meatballs, sauces, and dressings.
  5. Contribute a keto-friendly dish. These keto appetizers and desserts are delicious and will be enjoyed by everyone.
  6. Buddy up! If possible, find a keto friend to attend the party with you and help keep each other accountable and on track.
  7. Carry a glass of water or sparkling water to keep your hands occupied and your belly full. Staying hydrated prevents you from overeating.
  8. Pick your battles on your own terms. If aunt Edna is adamant, you must try her apple pie, then be polite and take a bite. If your boss brings in her amazing homemade gingerbread cookies, eating one won’t kill you. Having said that, if your goal is to be strict keto, then have a polite but firm response prepared. Don’t let anyone pressure you into eating something you don’t want to.
  9. Speaking of responses, be prepared to answer questions and hear some anti-keto opinions. Be informative and patient when responding. Use the opportunity to educate others about the benefits of the keto die “No, I don’t only eat butter and bacon.” “No, eating fat won’t make you fatter.”

Enjoy yourself and forgive yourself if you indulge. We all know not to judge others for cheating on their diet but we often forget to stop judging and criticizing ourselves.

Microneedling With PRP Cost Commonly Asked Questions

Most Commonly Asked Questions

Is Microneedling with PRP for you?

Microneedling with PRP, platelet rich plasma, is an innovative safe skin treatment  a micro-needling pen that is used to treat all skin surfaces.  The most common skin surfaces treated are:  face, neck, chest, hands, and breast area.  Other areas such as arms, legs, and back are often treated also.  New Vitality Centers in Brandon Florida uses the SkinPen which is the only FDA approved microneedling device.  Unlike many laser facials, this is safe for all skin types.  Better yet, there is no rejection since your own PRP, platelet rich plasma is used.  Adding PRP, platelet rich plasma to your microneedling facial is a game changer.  It is considered a medical facial, not an aesthetic facial.

Your body’s regeneration system goes into overdrive when you produce collagen and elastin at these rapid rates.  Adding the PRP, platelet rich plasma gives a longer term result.  The results using your body’s own PRP, platelet rich plasma continues to work month after month.  Although you see results in that your skin is brighter and healthier looking but the PRP, platelet rich plasma is regenerative.  That means it continues to work month after month.  It sounds crazy but it is much like a lizard regrowing it’s tail!

What are the Benefits of Microneedling with PRP?

  • Improves fine lines and deeper wrinkles
  • Reduces acne scars
  • Softens stretch marks
  • Evens skin tone
  • Lightens dark spot and sun spots
  • Reduces the size of pores
  • Firms and smooths skin texture
  • Helps the appearance of scars
  • Helps improve collagen production
  • Helps improve elastin production

Is there Down-Time?

There is no down time to talk about.  On the day of the treatment, your face may be red looking much like a sun burn.  Some people may have mild peeling.

How do I prepare for the treatment?

There is nothing to do prior to treatment except make sure that you are hydrated.  Since we draw your blood to get the PRP, platelet rich plasma it is easier if you are hydrated.  It is good before and after the treatment to use sunscreen.

Why is it sometimes called a Vampire Facial?

This is because when it first came out, social media had lots of images with “blood” all over the face.  Some people refer to it as a  Vampire Facial because in order to get your PRP, platelet rich plasma your blood is drawn.  The red part of the blood is not used.  Your blood is spun and the clear white part is the portion that is used.

How many treatments are needed?

The number of treatments depends on your specific goal.  Most people do a minimum of 3 treatments 2-4 weeks apart.  If you are trying to reduce heaving scaring or dark spots, 6-9 treatments may be needed.

How long does the treatment take?

Plan to be in the office for a full hour.  This allows time for the blood draw and getting the PRP, platelet rich plasma.  It also allows time for numbing the areas to be treated.  The actual treatment only takes about 30 minutes.


Other services at New Vitality Centers:

  • BHRT – Bio-identical Hormone Replacement Therapy
  • PRP Microneedling Skin Treatments
  • PRP Hair Restoration
  • Medical Weight Loss
  • Erectile Dysfunction
  • IV Nutrient Drips
  • Botox


Do You Have Trouble Drinking Plain Water?

It is vital to hydrate for so many reasons. It sounds like a lot; our body and systems need 50% of your weight in water. If you weigh 150 pounds, then you need to drink 75 ounces of water every day. That seems like a lot of water and can get boring drinking plain water.

Do not fall into the trap of drinking water with chemical and sugar enhancers. Article sweeteners may not have calories, but they cause havoc with your body including:

  • Headache
  • Depression
  • Increased risk of cancers
  • Poor gut health
  • Increase diabetes
  • Weight gain and more!

Consider INFUSED WATER.  It’s so easy!  By adding fruits, vegetables, and spices, not only to enhance your water in a natural way but you also benefit from the natural vitamins and minerals. We know we need to drink water, so let’s try to make it fun. Many people are unable to lose weight because they are always reaching for something to “hold them over”. This will not only hydrate you but help you hold off hunger. Water flavored naturally with your favorite flavors provides many natural benefits including:

  • Satisfies your hunger and sweet tooth. Many times, when you are hungry, you’re really thirsty.Try infused water before you reach for the snack.
  • Improves your digestive health. Water keeps your system “lubed up” and helps your digestive system absorb the nutrients from the foods you eat. Infused water daily will give you a healthier digestive system.
  • Speeds up your metabolism. As we age, our metabolism slows. Drinking water naturally increases your metabolic rate. Adding apples, pears, berries, citrus, cucumber, sage, cinnamon, etc. will boost your metabolism.
  • Flushes your system. There are many detoxes available but there is nothing better than a natural detox. Fruits, vegetables, and spices will enhance your system. A natural cleaning is much better than a chemical cleaning.
  • Better immune system. By adding fruits that are rich in Vitamin C and E will automatically strengthen your immune system. It will help you to maintain a balanced pH which supports your immune system.
  • Increases your energy.  Fruits are loaded with antioxidants, vitamins, and minerals. These work naturally to give you more energy. Since it helps with hunger, it will help curb cravings. Carb cravings come because you are lacking essential vitamins and nutrients.
  • More youthful. This is great for anti-aging. Who doesn’t want to look and feel more youthful? The more water you drink, the plumper your skin will be. Collagen production decreases as we age which makes it all the more important to hydrate and hydrate the right way. If your skin is dehydrated, it will become saggy. Infused water will nourish your skin with extra vitamins and minerals.

Many people get in a slump in the afternoon around 2 or 3 o’clock. A glass of fruit infused water will perk you up and allow you to get a “second wind”. It will help you get out of the habit of grabbing an unhealthy sugary snack that will not support you in weight loss.

There are so many various ingredients you can add. Try not to get into the trap of “needing a recipe”. This will make it too hard for you thinking that you need to have certain ingredients to make it. Just use what you have. For instance, if you have any type of berry, add it along with cucumber or celery.

Or if you want something with citrus lemon alone can be boring. Try adding some lime, cilantro, orange, or grapefruit. Fresh seasonal fruits and vegetables are great, and you can tailor your ingredients around the seasons. =Cinnamon can be great with fall fruits.

You can truly have a different flavor every day.  Dive in and don’t over complicate it.  You can use one or a combination. A tip to make sure that you are getting the most nutrients and best flavor is to “muddle it a little in a separate container”. This will release the natural flavors along with the vitamins and minerals.


Keto Diet and Intermittent Fasting

Did you know?

Fasting has been linked with some positive health benefits and may even help extend your lifespan.  It seems daunting in the beginning and seems like you are going to be starving.  But that is not the case.

More and more people are reaping the benefits of this combination of ketogenic diet alongside intermittent fasting without having to suffer through long periods of deprivation.  Some people dismiss intermittent fasting but those that have tried it speak to it’s wide range of benefits.  They often feel better, less hungry, and have more energy.

The keto diet has proven to be life changing and even a lifesaver for many people.  This combination of keto diet and intermittent fasting brings incredible benefits from weight loss to mental clarity to extending your life.

The combination, often called “The Gold Standard” – Intermittent Fasting on a Keto Diet

Intermittent fasting is not a requirement of keto diet but it can give you a nice boost in ketones, energy, and overall results.  People wants to see results fast so they stay motivated and which helps to maintain the lifestyle.  If you have never tried keto or you are stuck on a plateau, you may want to consider this combination.  Intermittent fasting alongside keto diet promotes the production of ketones, which helps you get into ketosis faster and with greater ease.  Fasting also triggers autophagy which is the cell renewal process which makes your entire body work more efficiently.

Fasting is NOT a form of self-torture!  Your body is an incredible machine and has vast capabilities.  Your body is designed to survive and THRIVE.  But we have to know how give it support.  You’re not going to do this but even if you fast 3 full days, your body will most likely not experience any negative health consequences.  When you start, it can be a little scary because your eating routines are disrupted but very quickly you will find that a 15 or 16 hour fast will feel perfectly normal.

Fasting and a reduction of calories

Eating Windows

One of the easiest ways to begin intermittent fasting is to structure your days around your eating windows.  You can schedule your eating window around what works best for your lifestyle.  It will be vastly different for many people as our schedules are so different.  At New Vitality Centers we have people that work a variety of hours including night hours, so it is different for everyone.  Parents who have after school activities for their kids often are not eating dinner until 8:00 pm at night.  Pick the eating windows that is right for YOU.

You may choose to fast for 16 hours, while giving yourself an 8-hour eating window.  This could mean skipping breakfast and then allowing yourself to eat between 1:00 pm – 9:00 pm. Many people follow that around 6:00 pm they eat dinner.  By 6:00 am you have already fasted 12 hours and by 10:00 am you have fasted 16 hours.  This isn’t to say when you get up you cannot have your coffee.

As your body adapts to intermittent fasting, you can start to experiment with shorter eating windows if you like.  Just remember to adjust your eating and fasting windows to whatever makes you feel your very best.  Many people find that they are not hungry after the routine is established and say they “forget that it is lunchtime” unless they have a lunch meeting or lunch date.

What is Intermittent Fasting?

Intermittent fasting involves set time periods that you will eat and fast.  There are several methods you can follow but do not over complicate it. Pick a method and time frame that works for you in your own schedule.   Remember that this will help you burn fat instead of muscle.

Here are a few popular forms:

  • The 16/8 Method. You will fast for 14-16 hours each day leaving you with 8-10 hours of eating which is called your “eating window”.  For example:  Eat 2 – 3 meals between 12 – 8 pm and then fast throughout the night and morning.  This is the method New Vitality Centers recommends because it allows you to live a healthy manageable lifestyle without frustration and not feeling hungry.  Remember this does NOT give you a license to consume as much as you want during that “eating window”.  Some people even take this up to 18 hours because they are not hungry when they are trying to get into ketosis.
  • The 5:2 Diet. On this, for 5 days a week you eat what you typically would with no restrictions.  The other two days only consume 500-700 calories.  New Vitality Centers does not like this protocol as evidence shows that most people eat too much during the 5 days of eating and find it very difficult to lose weight.  This works for some people or can work when you are on a vacation.  New Vitality Centers has found that for a regular plan, many do not do well because they consume too much on the 5 days without restrictions, so they end up staying on a plateau.
  • The Warrior Diet. Using this method, you fast for a full 20 hours every day.  Then eat one large meal.  This is also difficult because it is hard to sustain and life a normal life.  Some people will do this to quick start their plan or enhance their plan to meet their goals after they have already become accustomed to intermittent fasting.


How Does Intermittent Fasting Work?

The main and immediate benefit of intermittent fasting is that it can simply help you cut calories without even noticing it. This is also called “mindless eating”.   Your body can only handle so much food at a time, so if you restrict the time, you will naturally eat less.  Ketosis and fasting have a lot in common.

When you are in ketosis your body is already acting like it’s in a fasted state buy breaking down stored fat into energy.  This is the goal! To lose fat and not muscle.  Intermittent fasting can promote weight loss, boost your metabolism, lower the risk of chronic diseases, and even reverse aging.

Keep in mind that intermittent fasting should never involve such long periods of abstaining from foods that you experience complications.  It is also easy to become dehydrated during fasting and keto diet.  Drinking heavy fluids is a must!  Exercise is highly encouraged and will promote weight loss and change your body composition with this plan.  Remember to hydrate!

What About Muscle Loss Verse Fat Loss?

Intermittent fasting improves muscle synthesis when you exercise while you are fasting.  Evidence shows that intermittent fasting may be more effective in maintaining muscle mass than non-fasting clients.  The reason you do not lose muscle during intermittent fasting is because of the process of autophagy which helps renews and repairs cells.  This includes muscle cells and letting them THRIVE.



Health Benefits of Intermittent Fasting

Many studies have shown that intermittent fasting produces strong benefits for both mentally and physically.  Intermittent fasting not only helps you lose weight especially alongside the keto diet, but it also improves your metabolism, lowers inflammation (which is the root cause of many chronic diseases), reduce the risk of diabetes, cardiovascular disease, and Alzheimer’s (and more).

Many patients at New Vitality Centers have experienced having to use a lower dose of blood pressure medication or go off of it completely.  Some patients require lower insulin requirements.

The “eating windows” may seem strange but having restricted time periods to eat forces you to make your day more structured.  More importantly, it can help you live longer with a higher quality of life!

  • Mental Clarity. Very quickly you will notice a clearer head and better focus.  The energy you body uses to digest food can now be diverted to your brain, thus clear head and better focus.  Intermittent fasting also increases the production of ketones which helps protect brain cells and reduce brain fog.  When your brain is powered by ketones, you are able to focus better and won’t have issues of distractions by manic hormonal shifts and insulin changes.
  • Body Composition. The combination of intermittent fasting and keto diet will have you looking better and feeling stronger and more in charge.  It can help you lose belly fat.  By using the “eating windows” and eating the right foods automatically restricts calories without it even being notices; again “mindless eating” in a positive way.  Calorie reduction is one thing but intermittent fasting helps also helps to lower your insulin levels and increase your metabolism.  Both of these are essential to fat burning.  A reduction in inflammation also occurs.  Several factors are affected overall – your hormones stabilize, your blood sugar levels even out, and your cells can better cleanse themselves.  This leaves you with a more youthful body system for a better and longer functioning brain and body.

Tips to get started:

  • New Vitality Centers can help you get started with the 8-week program and guide you to a lifestyle change that is sustainable.
  • Intermittent fasting and Keto Diet can be incorporated into any lifestyle and schedule no matter how busy and hectic you are. Do you hear people say, “I am too busy”?  These are usually the people that need it the most.
  • Restricting eating times can be a great form of stress relief. It automatically gives you structure for your day which is something we all could use more of.
  • Just because you have “eating windows” the power of the food you eat is a tool. It does not give you a license to eat whatever you want during that time.  Remember that!
  • During your non-fasting times, you will need to consume mostly proteins which include fish, healthy fats which include fish, grass-fed meats, dairy, eggs, and high-quality oils, and also a mix of low-carb plants.


The combination of both – intermittent fasting and keto diet will get you into ketosis faster and you will be able to maintain it more easily.  Intermittent fasting and Keto diet have some incredible benefits.


Other services at New Vitality Centers:

  • BHRT – Bio-identical Hormone Replacement Therapy
  • PRP Microneedling Skin Treatments
  • PRP Hair Restoration
  • Medical Weight Loss
  • Erectile Dysfunction
  • IV Nutrient Drips
  • Botox


For more information, call us and make your appointment.

New Vitality Centers

665 S. Kings Ave., Brandon, FL  33511