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Are You Still Doing This To Yourself?


By: Taylor Empey | CFT, SFN, SET, Elite Trainer Level I | Iron Allies Fitness | 3844 S. 300 E. Salt Lake City, UT 84115 | 801-263-5336 | |

What’s Up Allies?!

Today we want to give you some easy-to-implement healthy nutrition advice that will help you start to shed those extra pounds of fat you may have been putting on 🙂

Just think of the clean eating streaks that you’ve abandoned for a slice of cake, and all of the extra calories you’ve eaten just to have a taste of something sweet before bed.

Where’s that sweet tooth gotten you?

Into pants that are another size larger. Into your doctor’s office for another lecture. Into a body that you no longer enjoy, love or respect.

Yes, sweets are delicious and tempting, but the life-long repercussions of over-consuming these foods regularly far outweigh the momentary pleasure.

So to help you in the battle against your cravings for sweets we have identified 5 sweets you should ditch, and a healthy substitute for each. 🙂

1) Ditch this Sweet: Candy

Nothing gets refined sugar circulating through your body quicker than a fistful of candy—and if you’re in the habit of eating candy daily then your body will crave it.

Not to mention that Halloween is right around the corner. Don’t use this holiday as an excuse to binge on candy all month.

Candy has virtually no nutritional value, other than caloric energy, and will quickly end up stored on your body in the form of unwanted, annoying fat.

It will also mess with your energy levels causing huge dumps of insulin into your bloodstream which will make you lethargic and tired and start the roller coaster of sugar and caffeine ups and downs.

Do This: Swap candy out for a handful of unsalted nuts, a few pieces of unsweetened or a small square of very dark chocolate (at least 72% cocoa content).

2) Ditch this Sweet: Baked Goods

Cake, cookies, brownies, pastries, donuts, and pies are loaded with refined sugar. While these may not taste as sweet as candy, the combination of refined sugar and white flour will spike your blood sugar just the same.

Very much like candy, regularly eating baked goods may become a habit. Break yourself out of this and you’ll find the number on your scale going down rather than up.

Do This: Put down the cookie and reach for a piece of fresh, seasonal fruit. Fruit is nature’s candy and is every bit as blissful as a slice of cake. Serving a beautiful fruit platter to guests can be as delightful as any baked treat.

Another option is to go on the loads of recipe blogs out there on the internet and search for gluten free, high protein, low sugar baked goods recipes; yes! they do exist!

3) Ditch this Sweet: Ice Cream & Frozen Yogurt

Nothing makes you feel as happy and carefree as a bowl of creamy ice cream…until that ice cream makes its permanent home on your waist, butt or thighs. Very much like candy, ice cream has few nutritional benefits.

Do This: Mix unsweetened, nonfat Greek yogurt with a scoop of vanilla or chocolate protein powder and mix in some chopped, fresh fruit. This creamy delight is much lower in sugar than ice cream and tastes amazing!

4) Ditch this Sweet: Soft Drinks

A regular can of soda pop contains the equivalent of 10 packets of refined white sugar. That’s more sugar than you should consume in a full week!

Soft drinks are something that you get into the habit of drinking and then do without thinking. The good news is that a habit can be broken and then replaced with something healthier (not to mention how addictive soda can be).

Do This: Take soda pop out of your diet. Period. There are plenty of other, healthier, beverages available to you. Try the recipes for Spa Water below.

We have also found that most people just like the refreshing feeling of the bubbles. So try a sparkling water infused with natural lemon or lime flavoring and you’ll find your cravings are usually eliminated.

5) Ditch this Sweet: Blended Drinks

Smoothies, blended coffee drinks and milkshakes are all tempting treats, especially in hot summer months. Don’t give in to the temptation!

These items are even more deadly than most treats since they are consumed through a straw and don’t make you feel full. Let me assure you that even though you don’t feel full, like you would after a piece of cake, you’re still taking in a bunch of sugary calories.

Do This: Make your own healthy blended drinks at home by using natural sweeteners like stevia, or simply by using fruit. Blend a delicious protein shake with ice, milk and protein powder.

You can still have smoothies. You just need to be mindful of how much fruit you are adding to your protein shakes or smoothies. Also, don’t load up on processed sugar filled yogurts in your smoothies. Protein shakes and smoothies can be great! Just stick with low sugar, high protein, high greens, no more than 1 serving of fruit, and add in some healthy fats like peanut butter, almond butter, chia seeds, or flaxseed.

A great thing to remember is that once you’ve fallen out of the habit of eating sugar, your body will no longer crave it.

This means that each day spent in discipline will bring you closer to the day that sugar no longer has a hold over you.

Imagine how much happier and healthier you will be!

Eating healthy is only half of the battle though when it comes to fitness and wellness. The other, equally important, side is maintaining a regular, challenging workout program that promotes metabolism through lean muscle mass and helps burn off unnecessary excess body fat leaving you feeling tight, lean and fit!

For an exercise program to be challenging it must always be changing to prevent you from hitting a plateau and no longer seeing results. That’s why the programs we design at Iron Allies Fitness are always focused on progression and periodization; in other words, they are designed to blast through plateaus!

It’s our goal to get you into the best shape of your life. That is why we have dedicated our lives to being fitness coaches!

You WILL see sustainable results with our program.

Don’t believe us? Still skeptical? Or are you just a little intimidated to get started? No problem!

Come join us for a FREE week of group training classes AND a 1-on-1 private coaching session completely on us!

And no, there is NO catch. We believe in helping others first by providing value up front without expectation in return and if you decide you want to work with us that’s great!

Text, call or email us today to schedule your first class!

Or click here to book your first class yourself!

We look forward to helping you!

– Team Iron Allies Fitness



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