Friday, October 30, 2015

Don't Shortchange yourself !

Sometimes too much of a good thing can actually hold you back from gaining the results you want out of your workout. However, taking the easy way out can have the same effect. Don't make these mistakes in training that help you "slack" a little here and there. Be honest to yourself and work through all the things you learn with good form !
Take these tips to learn how to avoid this issue and keep your progress moving forward !
1.) Please no rep yourself and don't shortchange your range of motion. Yes as you get tired the hard you NEED to work. You should always be focusing on the FULL range of motion of whatever exercise you are doing and make sure to be doing all the reps that are programmed. Eventually this will catch up to you because you are not building the necessary muscles needed to keep pushing yourself further!
2.)Not every day is a MAX out day. In order to build size and strength you should be working within a percentage of your max and performing reps at that weight. By being consistent in your form you are learning how to build the muscle pattern with a higher consistency which will lead to higher PR's when its time.
3.) Doing too much too soon. Sure you might think more is more.. I am GUILTY of this. But your muscles grow at rest and when they are fed the proper fuel. Tearing down your body day after day will just lead you to burnout which is no fun or you will become stagnant with your performance gains.
4.)Warm ups and Cool downs are important. Your body needs to have an active warm up as well as a period of time to stretch and cool down post training. Skipping this can lead to injury and it will take you longer to get into your working sets without a proper warmup.
Maybe you’ve heard it said, “There are no shortcuts to any place worth going.” Actually, there are shortcuts — they’re just not worth taking.

Thursday, October 29, 2015

The Motivation to reach your Goals might be worth the money !

You are ready to take your fitness to the next level. Everywhere you turn there are CrossFit boxes popping up left and right. So you decide that you want to check into one. They great you will a nice smile as you see people working out in the gym as you peek into the window. They offer you a class free and some places even a whole week to try it out. Then you get to the pricing... $15 drop in class or between $120-$150 + a month depending on your location. To the average person this is a lot of money. BUT I want to at least give you a breakdown of the reason behind this before you swear it off for good !
When you are looking into a traditional gym, many places can offer a monthly membership for about $20-$40 a month. They are banking on the idea that you will use the place maybe 3 times at most a week and then just forget about the membership fee. The premise of CrossFit is to come just about every day. You have the great convenience of getting almost one-on-one instruction from a certified coach. The classes are also programmed to help you hit certain body parts each day to ensure that you are not over training one muscle group.
CrossFit creates a community of friends. In a box, you are not just another person or number you are treated as a friend and individual. You have more access to coaches for questions and help to get better with your skills. If you go to a traditional gym you will need to hire a personal trainer that can teach you in a one-on-one setting for about $30 a session on top of a membership fee for just one time a week.
If you need motivation to workout and you love the competition vibe, CrossFit is for you to try out ! Scared that you might not be able to accomplish the workout ? Never fear because good programming has scaled modifications that can give you a great workout at a pace that you can complete!!!

Wednesday, October 28, 2015

Be the Leader !

What happens when you have people who are subconsciously ruining your healthy eating habits without even thinking about it? You adopted a new healthier way of eating, you are on track with eating healthy foods and exercising. Then your friends ask you to go out to eat with them. In the back of your mind you already start thinking of healthy options on the menu BUT you get there and they make you feel like you "deserve" a cheat on your diet. Why do people have this affect on us? You start off great then all of a sudden your one margarita, a bowl of nachos and dessert deep in sugar, fats and alcohol.
People like these are called food pushers- people who try to push unhealthy foods onto friends, family, coworkers and acquaintances who are trying to follow a diet. For many people- particularly people whose social circles consist largely of folks who are out of shape and overweight- the social pressure exerted by food pushers is the number one thing keeping them from getting fit and healthy. And today, you’re going to learn why food pushers sabotage your diet, and exactly what you can say to get them to stop.
Most food pushers want to be in better shape, but aren’t willing to put in the work to make it happen. Often, they’ll console themselves by telling themselves that it isn’t really possible; that we’re all stuck with whatever body type we’re born with.
Food pushers are often worried that your diet will create a distance between the two of you, either because you won’t be able to eat together, or because you’ll be “too cool” for them once you’re in better shape. It is imperative that a) you show that you can still eat at most of the same places you used to eat, and b) that you soothe your friend’s ego so they stop worrying that you’re becoming better than they are.
Some people simply don’t want friends who are their equals. Instead, they want friends who are in worse shape, make less money, are less socially popular, and less happy than they are.This group can be hard to identify. Take a good look at your food-pushing friend- are they similar to you, or are they in better shape, or more successful in other areas of life? If they are more successful than you, they shouldn’t feel threatened by your own success.
By understanding the motives of food pushers and saying the right things to them, you can almost always get the people in your life to stop undercutting your diet and start supporting you in your health and fitness goals.

Tuesday, October 27, 2015

Take a minute to be mindful

In a world full of GO -GO -GO it sometimes can be hard to remember the simple things that life has to offer. You forget how to take time for yourself as you are always helping others. You forget to take care of your mind and body through sleep and nutrition.How do you keep yourself on track and make sure that you stay focused on what’s most important?
If you want to achieve your goals and feel less stressed, then keep a positive mindset and stay proactive. Here are some ways to help you remember what’s important, so that you can stay on track and present in the moment not 10 steps ahead which is where we all are normally!
Create a list.When you think about it, write it down. Try to keep your lists in one place, whether that’s a notepad on your phone, or a journal, that way you know where to find them.
Use Post it notes. Yes they do exist still and they are great at giving yourself little reminders. My favorite thing is to write my favorite quote on one and put it somewhere that I will see it later. It's a nice reminder that can impact your day!
Have an important meeting you can't miss? Mark that down on a calendar and set an alert for it. You should not be so busy that you can't remember an important event, so make sure you are staying organized and on top of all the little things.
Make a vision board. Might sound silly but you really get to see what you want to accomplish in your life. By having it somewhere that you can see daily, it's a constant reminder of what you are ultimately working towards. If what you are doing today is not pushing you towards that goal, you need to stop doing that and find an alternative to reach your dreams.
If you want to accomplish something like a 5 k, a competition, dance class, or anything that you need to get done.. make it public! You are less likely to back out of doing it if you know that many people saw a post about what you are setting out to do. You should have accountability to accomplish your goals !
I think I would go crazy trying to remember everything without writing it down. Plus, I love checking things off lists, putting a line through a task, or erasing the memo when I’m done with it.

Monday, October 26, 2015

Post Workout Essentials

Ok what is the first thing you see people do in the gym after a workout? Normally it involves mixes up a post workout protein shake. Many times its made of whey, which can have an adverse effect on your stomach causing bloat and discomfort.Milk proteins tend to be more allergenic, so it is not uncommon for people to have allergic reactions to whey and casein.
Be sure you are consuming a high-quality whey protein free of additives and sweeteners like sucralose, which can cause digestive distress. Once you have chosen a high-quality whey from a reputable brand, try drinking the protein in plain water without adding anything else into the shake. This step will eliminate as many variables as possible and ensure the digestive issues aren’t caused by some other ingredient.
By far the most common symptom people complain about is bloating. Most people think this is normal, but it actually means you aren't able to properly digest the protein. This causes excessive gas. Over time, the repeated consumption of foods you are sensitive to results in chronic low-level inflammation, which can damage the intestinal wall. Why put up with symptoms when there are more effective alternatives?
Goat or Sheep Whey Protein
-These proteins are often more easily digested than cow whey, but have the same anabolic benefits and high proportion of BCAAs. If you want to mask the flavor, one of the favorite shake recipes is goat whey blended with sweet potato, banana, and cashew milk. It may sound a bit strange, but it’s definitely worth a try.
Vegan Protein
-he plant-based protein powders are derived from many sources, with the most common ones being brown rice, pea, and hemp. The most significant advantage plant-based proteins have over animal-based proteins like whey, casein, and egg, is that the plant-based proteins are hypoallergenic. This means they are not likely to elicit an allergic response in most people. They are also useful for those who are following a vegan diet and looking for convenient ways to boost their protein intake.
Beef Protein
-]Beef protein powder has also been gaining in popularity in recent years. Beef protein powder has a better amino acid profile than any of the individual plant proteins, so it doesn't need to be combined with other proteins to be a good post-workout option.
Essential Amino Acid Supplements
-These are specially formulated to provide all of the necessary amino acids. The primary benefit of taking an EAA supplement as opposed to a protein powder is that it does not need to be digested and is rapidly absorbed into the blood stream. This means it will be absorbed more rapidly than any of the proteins mentioned above.
When trying different protein powders, take a scientific approach and change only one variable at a time. This strategy makes it easier to identify what is causing positive or negative changes. I recommend finding at least three different protein powders that agree with your digestive system. But I would advise to eat real food first if possible and supplement with shakes and powders every once in a while.

Friday, October 23, 2015

Just because the box says "healthy" that doesn't mean it is !

It's PALEO .. well that's what the box says so it's healthy .. RIGHT??
Insert face in!! Truth is, boxes LIE to make you think you are eating healthier. I don't blame you for thinking that you are doing better. With the low fat craze that went on for a while where eating fat was going to make you fat. Companies targeted the fat free craze by making fat free cheese, muffins, ice cream, salad dressings, reduced fat peanut butter; Snackwell’s cookies; Lean Cuisine; pretzels and even fat free candies like jelly beans and licorice got praise on their boxes making you think they were "healthy". While nuts, avocado, olives and most meats had this black cloud over them.
Food manufacturer’s made LOTS of money and America got fatter. People ate up all these seemingly "healthy" processed foods and all the NATURALLY low fat all natural foods like vegetables, fruit, lean meats were no where to be found. So, basically what we did was trade REAL FOOD for packaged, processed, sugar heavy, unsatisfying junk all because we were being told it was good for us AND we could eat as we wanted and not get fat.
Paleo got a great start by bringing REAL foods back into the mix and showing people how to eat foods that are in the rawest form. This now made people healthier and many lost unnecessary pounds without trying. BUT now the industry is feeding off of this and making PALEO/ GLUTEN FREE everything ! What just happened?? We are back into the same position as before with all the "low fat" hype and now we put a stigma on wheat but enriching all of the "gluten free" foods with added sugars, flours and ingredients to make them even more processed.
Let's just go back to the basics. Eat real food from nature. Don't read a box header and think it's good for you because it says Paleo, gluten free or low fat. If you are eating it out of the box chances are it's already processed and not good for you anyways.
Here’s a few takeaways:
-Just because the label or a recipe says “Paleo” or a website tells you a certain food is paleo it doesn’t mean it’s healthy to eat all the time or in large amounts. Yes that means no bacon, fried in bacon grease smothered in coconut oil on the daily !!
-If you’re not seeing the results you’re looking for go back to the basics. EAT REAL, WHOLE FOODS.
-Even if a food is paleo friendly it doesn’t give you a license to eat like its unlimited and has no impact on your body!
-Paleo is not a religion and there is room for treats and non-paleo fare – just not in excess.
-ENJOY EVERY SINGLE BITE of everything you eat and eat mindfully.

Thursday, October 22, 2015

Age is NOT a Factor

Do you feel like you are "too" old to start working out ? Maybe you feel like you missed out on your younger years of fitness and now you feel like you don't even know how or where to begin!??
If you feel like you don't know where to begin I have some great news for you! FITNESS is for EVERYONE ! Yes that means you too even if you haven't been exercising in a long time. You just need to focus your fitness differently than a competitive 20 something athlete. Just like you get a prescription for medication that is detailed to you, fitness is just the same way !
As one ages, there are several key aspects which need to be focused on and maintained.
I believe any strength and conditioning program for an athlete 35 and older should focus on the following. It's never to late to start to incorporate these aspects into a sustainable training program. You will start to see the progressive benefits in the immediate future and this will carry over to many years down the road, as long as a similar training program is maintained.
First step is gaining strength and power. Strong people are more productive at any age. If you go to a gym or follow a plan, there should be some type of periodized strength and power program built in. While strength gains may be harder to come by as you age, continuing to build strength as well as maintaining strength is extremely important. The stronger you are the faster you will get yourself out of a hospital bed should you ever find yourself there. The stronger you are the less likely you will hit that medic alert button because you have fallen and cannot get up.
Next is building and maintaining lean muscle mass. As you age your muscle will start to fade away.The more lean muscle mass you have the more metabolically active tissue you have, and ideally the less fat you have. The more lean muscle you carry at 40 means the more you will carry when you are 50 and 60 given you focus on staying active and eating a nutrient dense diet.
Now we learn to balance like a kid all over again. Did you notice that your balance as you age starts to go as well ? The stronger and more powerful you are the more it helps in regard to balance, however, more awareness of our bodies as they travel through time and space is important. It is important to maintain your body’s awareness of the space around it through training. This has a huge carryover in my mind, and the practice of balancing should be incorporated into all training programs for older athletes. Along with the practice of balancing, the incorporation of static holds is something which also should be utilized, as it engages and strengthens the stabilizing muscles of joints, as well as strengthens the connective tissue in our joints. The practice of balancing while walking on a beam or a fallen tree, being upside down, getting up from the floor using our hands as well as not using our hands, holding ourselves in a plank, etc, all has tremendous potential to decrease injury, as well as increase longevity in any training program.
Mobility, mobility, mobility!! This is a big one for everyone to understand and really follow! Mobilization of the joints which are meant to be mobile through their full ranges of motion is important as it helps prevent injury, from which recovery from takes longer the older you are. Making sure that the joints which are supposed to maintain stability do so, also is important to prevent injury, and static holds are useful for this. Making sure there are no muscle imbalances between left and right side. Incorporating unilateral exercises into any training program to address and prevent muscle imbalance is also an important piece of your training program.
So after reading all of this, you can see how important it is for you to have a base line of health and fitness. You will be more productive in your older years and who doesn't want to be around to enjoy their quality of life instead of being ill because you were "too afraid" of working out ?
Need advice? Always ask how to get started and if you are local in FWB, come by Fitness Heroics CrossFit and I will personally create a plan for you to take your fitness to the next level at any age !

Wednesday, October 21, 2015

Eat Like a Champ

Make learning about nutrition easy. You don't need a "fad" diet. What you need are smart and sensible goals that help you to reach your overall goal. What many people don't understand is that nutrition is NOT a one size fits all approach. It is however you need to learn what you can do that will last a lifetime and not a season of time. Consistency is KEY !
-Eat protein from a lot of sources !
If your goal is fat loss, preserving lean muscle mass should be a primary focus of nutrition because it is critical for maintaining your metabolism. If you lose muscle, your body burns fewer calories daily, which is a main contributor to rebound weight gain on the typical calorie-restricted diet.It costs the body more calories to process protein than carbs or fat, which is referred to as thermogenesis. Increasing your protein intake is the best place to start if your goal is leanness because it protects muscle muss, increases energy use, and is sustainable because it reduces hunger.
-Eat FAT to lose FAT !
High-quality protein is defined as a protein source that provides at least 10 grams of essential amino acids (EAAs) at every meal. The EAAs must be present in the body for muscle tissue repair to occur, and they can’t be stored in the body, which is the reason you need a steady supply of these building blocks.Research shows that eating the 10-gram-threshold of EAAs per meal is associated with having less body fat and more muscle mass in people of all ages.Eating high-quality protein is so effective at optimizing body composition because providing a consistent stream of 10 grams of EAAs will maximally stimulates protein synthesis to keep you body repairing tissue and building muscle.
-Improve your gut !
Gut bacteria will live off of what you eat. People who eat more animal protein tend to eat fewer fruits and vegetables and consume less fiber, though this tendency may not be typical in people who follow a Paleo-type diet. Low-fiber, higher animal protein diets have been found to increase inflammatory gut bacteria. A high dietary protein intake is important for the optimization of muscle mass, an overconsumption of dietary protein that leads to the growth of inflammatory gut bacteria is dangerous.A possible solution is to support the growth of beneficial anti-inflammatory gut bacteria with a diet high in vegetables, fruit, and something called resistant starch, which is found in foods such as bananas, oats, peas, maize, and potatoes.
-Eat your fruits and veggies !
The benefit of phytonutrient-rich foods is that they support mitochondrial health, which is suppressed on a high-protein diet. You may recall from elementary biology that mitochondria turn energy from food into ATP to provide energy for cells to fuel activity. The byproduct of this process is free radicals, which bounce around, damaging everything in sight, and accelerating aging. Get your carbs from plants, and eat the rest of your energy from high-quality protein and beneficial fats. The nutrients in plants eliminate free radicals that cause inflammation. Favoring fat at the expense of carbs provides a “cleaner” burning energy source, generating fewer free radicals than carbs.
By choosing a diet that you can follow everyday that is better than yo-yo dieting and trying out many for the sake of fat loss. Learning what your body needs is important for you to understand the concept of "why" you are doing what you are doing instead of just following the trend of the week !

Tuesday, October 20, 2015

Don't Become a Statistic !

I recently came across an article that truly disturbed me and I feel that it needs to have an impact on people. Obesity rates in our country are rising specifically in our youth. Two-thirds of American adults are now overweight or obese; more than 115 million Americans have diabetes or prediabetes. For many years there was a misconception that high fat diets cause people to gain weight but there are further research studies that have a correlation between sugar and carbohydrates. A growing number of doctors and advocates now see decades of increased consumption of table sugar and other refined carbohydrates as the most likely explanation for our current epidemics.
People gain weight not because of the consumption of too many calories but because specific kinds of calories trigger hormones that regulate how our fat cells behave. In particular, eating refined carbohydrates, and especially sugar, on a sustained basis leads to chronically elevated insulin levels. Among its many other crucial functions in the body, insulin tells fat cells to take up glucose, which is converted into fat, and then keeps fat from all sources locked inside. Therefore: Consume a bunch of sugar every day, as most Americans do, and you’ll get fat.
Those who actually consumed the most sugar, are 54% more likely to be overweight than those who eat the least amount of sugar in their diet. Yet obese individuals tended to misrepresent how much sugar they are eating. Sugar has the same stimulus in your brain as cocaine which causes a serious addiction that is hard to break.
Here are some scary facts: Some recent WHO global estimates follow.
-In 2014, more than 1.9 billion adults, 18 years and older, were overweight. Of these over 600 million were obese.
-Overall, about 13% of the world’s adult population (11% of men and 15% of women) were obese in 2014.
-In 2014, 39% of adults aged 18 years and over (38% of men and 40% of women) were overweight.
-The worldwide prevalence of obesity more than doubled between 1980 and 2014.

If that didn't alarm you, seeing what obesity can do to your health might make you think twice.
Common health consequences of overweight and obesity
-Raised BMI is a major risk factor for noncommunicable diseases such as:cardiovascular diseases (mainly heart disease and stroke), which were the leading cause of death in 2012;
-musculoskeletal disorders (especially osteoarthritis - a highly disabling degenerative disease of the joints);
some cancers (endometrial, breast, and colon).
-The risk for these noncommunicable diseases increases, with an increase in BMI.
All of these facts are scary and I can go on and on about the issues that are revolving around this problem. I am a HUGE nutrition advocate for EVERYONE. I feel that if you make yourself knowledgeable about what you are eating and putting into your body you can have a positive influence in the lives of others especially the youth population.
Check out the video below and maybe you will want to make a difference !

Monday, October 19, 2015

Add Collagen for a healthy body !

5 AMAZING benefits of using collagen ! Collagen’ is widely recognized as the skin-enhancing cosmetic treatment held responsible for creating youthful, smoother-appearing faces, lusciously-strengthened hair and full, plump lips. However, holding a high-ranking position on a beauty pedestal represents only a fraction of the magic that Collagen can create for your body.
What is collagen ? Collagen is considered a fibrous protein, and just like any protein, it is made up of amino acids.Collagen protein will break down without the nine essential amino acids, which can only be obtained through consuming a protein (amino) rich diet. So this means that your body creates collagen but because you are adding extra force to your body through exercise sometimes if your diet is lacking enough protein this will need a supplement boost !
Here are some benefits
-The purified, high-protein content of Hydrolysed Collagen is known to be an effective, natural appetite suppressant, in which many clinical studies have proven the satiating effect to promote weight loss. Hydrolysed collagen has also proven to show a decrease in fats, avoiding clogging of the arteries and increased organ support.
-Collagen is a powerful molecule that promotes a multitude of benefits to assist the needs and demands for athletes, bodybuilders and everyday gym-goers.Consuming Hydrolysed Collagen in the form of smoothies, protein shakes, pancakes etc, has the incredible ability to aid the promotion of a natural source of Creatine in the body – this is an amino acid essential for building new muscle post-exercise and provide bouts of energy.
-Not providing your body with the necessary essential amino acids it needs to build up the proteins required for support, will result in the break down of proteins in the body – not what you need when you’re trying to gain strength! This may have a domino effect in making your joints weak and force your bones to lose density.
-Glycine in collagen hydrolysate also has the ability to relieve stress and reduce anxiety due to it’s properties of being a neurotransmitter with the ability to promote theraputic alterations in the body. These factors can lead to a decrease in stress, anxiety, depression and again, promote a better night’s sleep.
-A healthy digestive system is a great base for a happy and energetic lifestyle. Alternatively, a weak digestive system can result in feeling sluggish and lethargic, make you feel demotivated and it can additionally cause stomach pains – in other words, you definitely won’t feel like exercising. Collagen can contribute to a healthier, less agitated digestive system due to soothing properties of one of the amino acids glycine.
So next time you want to add something to your supplement list, find Collagen and reap all the amazing benefits of this little amino acid protein !

Friday, October 16, 2015

The youth are our FUTURE !

If you want to make a difference, you need to have support and this means your family. In order for lasting efforts to occur, having a solid support team is the best way for you to stay on track, connected and on target in creating a healthy lifestyle. There is a scary fact out there that many families are not centered around a healthy lifestyle, food comes in the form of fast, easy and cheap and gaming has taken over playing outdoors.
The easy fix for this is to create healthy, active and educated children about nutrition and exercise. To create ever-lasting change in America regarding our health, fitness levels, and high levels of diabetes, obesity, and heart disease,this issue must be addressed where they are childhood and our nation's children.
According to the Centers for Disease Control and Prevention (CDC), obesity has more than doubled in children, and quadrupled in adolescents in the past 30 years. More than one third of children and teens are overweight or obese in America. Immediate health effects include high cholesterol, high blood pressure, pre-diabetes, bone and joint problems, sleep apnea, and psychological problems such as poor self-esteem.In addition, childhood obesity can also lead to the long-term health effects of adult obesity, heart disease, type 2 Diabetes, stroke, cancer, and osteoarthritis. It doesn’t take a rocket scientist to figure out that we are on a slippery slope regarding obesity, rising healthcare costs, and the future health of America. Unfortunately, health and nutrition is not a topic that is highly emphasized in our education system and until it is, this lifestyle and knowledge must be learned by parents and passed on to our children as early as possible.
Many times it seems hard to know how to teach them when you are just learning yourself. Here are some tips on how to get everyone involved !
-Take the family shopping and use it as a learning tool. Teach them what foods are made from nature and how to read food labels. Let them get creative and choose foods that they can make a special meal for the family. Give them some sort of control over what they are eating.
-Make meals that are easy for them to get involved. Even if it's just handing you food or washing them in the sink. When they have involvement they are now proud and more willing to eat them.
-Make a homemade garden. Plant herbs, spices, and veggies and let your kids help take care of them as they grow. Teach them how to make healthy meals from the foods they grew.
-Education is key. Teach them about what foods are proteins, carbs, and fats. The more they can understand and identify foods they now have the power to make choices on their own.
-Encourage involvement in sports. Let them try them all and see which one is their niche. Each sport will require a different level of attention span and personality type so considering whether it is slow or fast paced with less down time, individual versus a team sport can help steer you in the direction of the sport that suits them most. Make sure to give them positive reinforcement after each session. Helping them practice their sport is also a great way to strengthen their interest in the sport itself and to provide children with the parental approval and bond that they are often seeking.
The future health and fitness of America starts with its future leaders, our children, and that in turn, starts in the home. With so many adult physical transformations being publicized on social media, it’s very popular to see the phrase “it’s never too late” in regards to fitness. Now, I think it’s time that we start focusing on the belief that “it’s never too early.”

Thursday, October 15, 2015

Make your body a Fat burning machine!

If you’re looking to change your body composition, then you need to understand thermogenesis and how it plays into your potential success. Thermogenesis is when your body burns stored fuel and energy.
What are the Basics of Thermogenesis??
Thermogenesis can occur in three ways:
Non-exercise activity thermogenesis, abbreviated as NEAT. So, this means physical activities other than your training.
Exercise-associated thermogenesis, abbreviated EAT. This would be your scheduled training plans.
Diet-induced thermogenesis, or DIT. This would be your body dealing with eating, digesting, and storing of byproducts of digestion.
NEPA stands for non-exercise physical activities. This would include the energy expended preparing meals, walking at your job, typing on a computer, performing yard work, cleaning the house, shivering, and other low-intensity actions throughout the day.
Every move counts!!! Even these low-intensity activities contribute to an increase in your metabolic rate. Cumulatively, all activities have an impact on the number of calories you need to survive in addition to your base-line daily calorie requirements.
This baseline calorie requirement is known as your basal metabolic rate, or BMR. The specific number of calories required to keep you alive, to support internal organ function, and to maintain your existing muscle mass depends upon your body type and current muscle mass. Surprisingly, the baseline calorie expenditure to simply support your body is relatively high.
Check out the following examples:
Female - 38-year-old, 115lb/52kg, 5'-4"/163cm = 1,277 calories
Female - 22-year-old 155lb/70kg 5'-8"/173cm = 1,545 calories
Male - 55-year-old 200lb/91kg 6'-4"/193cm = 1,903 calories
Male - 24-year-old 245lb/111kg 5'-11"/180cm = 2,331 calories
the following number of calories are burned:
Circuit strength training: F = 222, M = 442
Cycling – hard: F = 294, M = 588
Running @ 7:30/mile: F = 344, M = 704
Walking @ 4.0 miles per hour: F = 137, M = 282
Walking @ 1.5 miles per hour: F = 51, M = 106
Martial arts: F = 263, M = 538
Yoga: F = 89, M = 183
Racquetball: F = 252, M = 511
Housework: F = 75, M = 170
Grocery shopping: F = 68, M = 122
Lawn mowing: F = 139, M = 283
Driving: F = 50, M = 100
Raking leaves: F = 109, M = 245
Look at these facts and assess your daily energy expenditure of NEPA, and ultimately NEAT. Become vigilant about your total daily calorie intake, all physical activities engaged, and their duration. Being aware of and intentional about all these factors will help you determine the optimal balance of calorie intake and energy output relative to your goals.

Wednesday, October 14, 2015

Learn How to Fuel Your Body !

Some days you hit the gym with passion, drive, and motivation that could fuel an army. Other days you are dragging to get your butt there. You work as hard as you can, but you’re exhausted. You try to shake the fatigue but it feels like you’re just going through the motions and there’s nothing you can do to change how your body is responding. You desperately need some kind of edge to fight this struggle.
Why does this happen? Is it just mental or can you fight this fatigue. It might have to do with your meals and how you are stacking up your supplements. Stage one is eating for your pre-workout which should include a solid meal, eaten two to three hours before you train. Stage two follows up with a liquid source of nutrients and performance-enhancing ingredients, consumed 60 minutes or less before exercise. Take these two steps and you’ll go into your workout with the energy, motivation and intensity you need.
The proper pre-workout nutrition puts your body in an optimal state to build and protect muscle, ensures you are optimally hydrated and your blood sugar remains steady, keeps the hormones cortisol and insulin in proper balance to reduce your body’s fat-storing, assists in mental recovery, and maintains your immune system.
Stage 1: Pre workout meal
-Eat your pre-workout meal two to three hours before you’re going to train, along with drinking 14 to 22 ounces of water.
-Your pre-workout meal should be light and comprised of protein and carbohydrates. How much protein and how many carbohydrates you should take in will vary, based on how long you train, what type of training you do, your fitness level and your current diet, so keep in mind that these numbers are not set in stone and you should experiment to find what works best for you.
-Staying optimally hydrated is a simple step, but it’s an essential piece of the performance puzzle that’s all too often overlooked. Drink the recommended amount of fluid such as of 14 to 22 ounces of water with your meal.
Stage 2 : 30-60 mins post training
-Take 7 to 10 grams of essential amino acids high in the branch chain amino acids (BCAAs), with the ergogenic ingredient supplement concoction outlined further down in this article, mixed into 8 to 16 ounces of water 60 minutes or less before your workouts.
-Include a fast-digesting carbohydrate in addition to your peptide/amino acid/ergogenic drink. Take an additional 10 to 15 grams of a fast-digesting carbohydrate 30 minutes prior to your workout, mixed in with your pre-workout.
If you follow both the timing and the nutrient composition of these research-backed suggestions, you’ll greatly reduce—and often eliminate—the daily battle you fight against low energy and mental fatigue.

Tuesday, October 13, 2015

5 Nuts to go Nuts Over

5 Nuts to go NUTS over !
Let’s look at Pistachio nuts. Aside from the fact that I’d argue that they are the tastiest nut of all, they are so good for you. Each nut has around 4 calories. That’s not a great deal. The Pistachio makes you take time to savor the taste makes because you need to crack each one individually.
A very close second place is almonds. A handful of raw unsalted almonds eaten every day is the simplest way of incorporating many of the nutrients that your body ought to be getting each day. Each almond contains vitamin E, calcium, magnesium and potassium. All right there in one little nut. As with most nuts, almonds are a superb source of protein and fiber and by their very nature are low in sugar. In actual fact, of all tree nuts, almonds rank the highest when it comes to protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. Add to this that they can be turned into excellent butter and milk and you have pretty much the perfect food and all it requires is a handful as you go to work in the morning. So easy, so simple. To add to this, they also look after your heart and your weight and you’re stuck for reasons why they shouldn’t be in your diet.
Brazil Nuts
Amazonians have been eating these and using them as a staple source of protein and energy for a long, long time. Surely that speaks volumes?They also contain vitamin E and are a really good source of mono-unsaturated fatty acids (MUFA) like palmitoleic acid and oleic acid that helps to lower LDL which is more commonly known as “bad cholesterol”. Not only are Brazil nuts high in selenium, but they are actually the highest yielding natural source of this particular mineral. Why do you need selenium? Making sure you have enough in your diet helps prevent coronary artery disease, liver cirrhosis, and cancers. Add to that the fact that they have good levels of copper, magnesium, manganese, potassium, calcium, iron, phosphorus, and zinc, and you’ll be scratching your head as to why you don’t chow down on these more often.
Cashew has a considerably lower fat content than most other nuts. Just over 80% of the fat in a cashew is unsaturated fatty acids, with around 66% being monounsaturated fats – the same kind as you find in olive oil. When monounsaturated fat is added to a low fat diet, it helps cut down high triglyceride levels. These are a form in which fats are carried in the blood. High levels of triglycerides are known for increased risk in heart disease, so by adding cashews to your diet, you not only make sure your heart has a better chance of staying healthy, but it’s an especially good idea for anyone with diabetes.
Let’s make no mistake about this. They are high in alpha-linolenic acid (ALA). This is a type of omega-3 fat, which as most of us know, is important to the body. So concentrated in ALA, it’s shown that just a quarter cup full of shelled walnuts gives you almost all the recommended daily value intake you need for healthy fat. When you consider that the body cannot take omega 3 on it’s own, it’s important to find foods that contain it, which is why walnuts are the perfect food. Why do you need omega 3? It fights heart disease, stroke and even offers protection against things like cancers, rheumatoid arthritis, inflammatory bowels and even depression.
These are just five that you ought to consider adding into your diet. There are so many more to try and when you do, just remember how these tiny morsels of joy are helping not only tickle your taste buds, but doing a job for your body, too.

Monday, October 12, 2015

How is Diet related to Fitness !?

How Is Diet Related to Fitness?
Fitness is actually the result of regular exercise and healthy diet or balanced nutrition. So if you’re fitness and diet program is only geared towards losing weight and not losing weight the healthy way, this means NOT YO_YO dieting, then it is not fitness. In other words, being fit takes a holistic and balanced approach, and that, nutrition plays a critical role in achieving and maintaining your fitness goals. With healthy diet, you’ll have an improved:
This is very essential when working out, especially if your exercise program includes activities that require so much of your strength like running and swimming. You need to have that stamina to go on and complete the number of recommended repetitions and sessions. In this instance, the intake of carbohydrates proves very beneficial combined with protein.
Immune System.
If you are very serious with your fitness goals, you have to take extra care of your health. It is a must that you maintain the same level of focus and alertness all throughout your fitness program. So you have to eat immunity-boosting foods like oranges, peanuts, bananas, cereals, carrots, beans, peas, seafood, and others.
Disease Protection.
With a healthy diet, you are able to fight any type of illnesses effectively. Because your immune system is at its highest potential, the disease-causing germs around can’t take hold of you. You need to incorporate foods that reduce the amount of inflammation and help combat free radicals.
Cognitive Function.
A healthy balanced diet also helps improve cognitive skills. You are always mentally alert so you’re able to perform well in whatever you do, especially while exercising. You have the focus and consistent drive to achieve your fitness goals.
Make sure your eating a balanced diet. There are two essential factors that make a diet healthy or balanced.First, it gives your body the correct amount of food and drink in relation to your lifestyle, pertaining to your daily activities. You should be getting the right amount based on how much energy you use every day.
Second is eating foods from all categories of the food pyramid unless you have an allergy. In your diet plan, you should see different kinds of fruits and veggies, healthy oils, starchy veggies like potatoes and squash, dairy foods, and non-dairy protein rich foods.
By looking at all these perimeters, are you fit ? Do you fall under that category or do you need to work on a few aspects of helping your body recover!!!

Friday, October 9, 2015

Healthy Treat for the Sweet Tooth!

t's Friday and it's time for baking! Here is an amazing recipe of the best Cookies EVER !
Prep 5 mins
Cooking 8-10 mins
Servings 12 cookies
*This recipe has become one of the most popular recipes on my website and I've had quite a few comments regarding the texture. Do not melt the coconut oil. It should just be soft. If you do melt it you will need to refrigerate the dough for about 30 minutes before baking. Also, if the cookies do not seem done after 10 minutes you may need to leave them in for a minute or two longer. Then let the cookies cool for 5-10 minutes before removing from the baking sheet. And lastly, I highly recommend using blanched almond flour. The texture is the best I've found for baking.
1 & 1 /4 cups blanched almond flour
1/4 tsp salt
1/4 tsp baking soda
1/4 cup coconut oil, softened (not melted)
1/4 cup honey
1 tsp vanilla extract
1/2 cup dark chocolate chips
Preheat oven to 350F
In a bowl combine the almond flour, salt and baking soda
In a sperate bowl blend together the coconut oil, honey and vanilla extract
Pour the wet ingredients in with the dry ingredients and blend
Stir in the chocolate chips
Line a baking sheet with parchment paper and scoop small spoonfuls of dough onto the sheet. Space the dough out well as the cookies will spread.
Bake for 8 to 10 minutes
Now Enjoy and share the cookie love !

Thursday, October 8, 2015

We all have 24 Hours!

We all have 24 hours in the day and how we choose to use them is ultimately up to us. We all have decisions that we need to make, priorities to accomplish and the things we value the most are the ones that will be first on the list to finish. So how valuable is your health? How many times have you made an excuse about working out or eating right because you didn't have "time"?? But if it's important you MAKE the time for it.
Often times we are faced with the decisions to keep a healthy lifestyle that many people have an opinion about. There are far too many critics out there asking how and why you workout and eat right day in and day out. Next time you find yourself if this situation just remember this post!
For many people working out is not natural. Barbells, torn up hands, sweat, soreness, and Facebook posts about feeling wiped out after a workout doesn't have much appeal. Even a perfectly reasonable strength program can seem intimidating to someone who doesn’t lift.You need to break down the barrier to many by explaining that exercise is essential for health, and for some it is a hobby. You don't need to defend yourself for working out but just explain that it makes you feel accomplished and more focused on other aspects of your life.
People will hint at topics that they want to talk about but may not be ready to hear your answer. For example they may say, “I would give it a go, but I’m too overweight. Maybe in some other life.” Instead of agreeing or saying anything too direct, a good response would be, “I struggle with these kind of things too. If you ever need help or guidance I am here for you.” They may want to talk about it immediately, or it may take time. At least you gave them confidence that you will not judge them and just want to help. Many people are just intimidated to start something "unknown" and possibly difficult. Be a friend and show them that it fun to try new things.
Time... well we all have 24 hours and in that day we can manage it to do whatever. Do you have time to Facebook or watch a TV show? Then you can find time for your workout. If it matters you find the time to make it happen. If you choose your health as a priority you will make the time to do the things to support that goal.
Consistency is key for success. Maybe a bad experience in the past is keeping them from trying something again. Perhaps the on and off diet is what keeps them unmotivated because you normally gain more back after you lose if you did not diet with something that is a lifestyle change but more of a temporary fix. Be encouraging but don't cause them to become defensive. We all have areas in our lives that we can't control but you do have the ability to control what you eat and the way you treat your body!!!

Wednesday, October 7, 2015

Food IS.....

Finish this statement: "FOOD IS _______?"
This phrase is most commonly used by people when they are referring to feeding your body. Food is fuel.. OR is it ? You might even get the analogy: your body is like a Ferrari and you need to give it "optimum" fuel for it to run properly. Funny thing about that statement is food has a lot more qualities to it than just "fueling" your body. Food has macronutrients like proteins, carbohydrates, and fats and food contains “energy” or “calories”. Or, perhaps most correctly, “chemical bonds that, when broken, are used to create ATP or energy. But food also includes micronutrients, phytochemicals, zoochemicals, water, and more.
Your body is a complex machine. There are so many intricate parts of the puzzle that science and years of learning your body you can figure out what your body needs. Think about the time when you tracked calories but at more than you should and lost weight. Or that time that you ate less and gained more? Your body has a way to regulate the food you eat and utilize it for what your body needs. All food isn’t created equal, and what we eat isn’t necessarily what we absorb.
This means that the fuel, or calorie, value of food outside the body isn’t necessarily the same as the value inside the body.The body will extract nutrients to keep you alive by any means necessary, often making tough compromises along the way.Much of our digestion and nutrient extraction is done by the trillions of microbial critters living in and on us. If you take the time to organize your bacterial environments, they can show your individual gut flora “microbiome”. By changing your microbiome, it then changes how you digest and absorb nutrients.
Food is information.When we eat, we’re really delivering messages. Do this.Don’t do this.Release this hormone.
Don’t release that one.Express this protein. Don’t express that one. We’re essentially sending instructions that supply the rest of the body with the process that it needs to perform.
Every food decision we make sends a message to our body.
Every food choice is an opportunity to direct, shape, and remake our health. Our body composition. Our performance. Our well-being.

Tuesday, October 6, 2015

Know What You are Eating !

Use these guidelines for learning how to eat healthy without really thinking about it !!
-Is it food that is from nature?? Typically you are going to see that most “food products” include some sort of ingredients usually about one-hundred of them that you can’t decipher without a degree in chemistry. Choose all natural sources !!
-Look at the ingredients FIRST then the nutritional facts. Read the ingredients, if it has 10 or less then consider it. IF you can't pronounce something, put it down and walk away ! Know what you are eating by the ingredients not just the calories!
-Learn to cook at home. Part of the obesity problem stems from the insane ease of drive thrus and unfortunately for us, most of they are convenient options, but NOT the best option. Be the driving force behind your nutrition and embrace cooking and prepping meals.
-Eat on time, DON'T make an excuse. If you need it to happen you will find the time for it. Skipping meals for over 4 hours just leads to starvation and overeating. The most important thing is that you fit your eating habits to your schedule in the way that causes the least amount of stress while eating real food.
-Drink more water.Drinking more water will keep all your tissue hydrated, which means less injury prone and stronger/more flexible. It will keep you alert and prevent you from getting lethargic.
Change one small behavior at a time and your life will start to improve from the inside out !

Monday, October 5, 2015

Manage your Pain

Having pain in your body and you feel like you have tried everything to fix the pain?? Have you thought of dry needling? Dry needling is an invasive therapeutic practice where different types of needles are inserted into the skin and muscles at a myofascial trigger point, or knot . Once inserted, the needles are manipulated in and out for therapeutic treatment through mechanical and biomechanical responses. Sounds a bit like acupuncture but it has some differences.
Some of the common reasons people use dry needling are people who might have the following issues:
-Neck, shoulder, and back pain
-Arm pain including carpal tunnel, and tendonitis
-Frequent headaches
-Lower body pain including sciatica, hamstring issues, muscle spasms
There are some differences between dry needling and acupuncture. Acupuncture has clear and predefined acupuncture entry points. On the other hand dry needling is a form of acupuncture where the needles are placed in muscle knots or trigger points. Common places to find some of these knots or trigger points are; along your neck, around your shoulder blades, mid and lower back, and the buttocks.
IF you are wondering what the benefits are here are a few of the main reasons individuals seek out dry needling therapy include
-Pain and tension reduction
-Increased range of motion
-Reduce the requirement of pain medication
-Restoration of original muscle function
The goal of dry needling is to achieve a local twitch response to relieve muscle tension and pain. The twitch response feeling is similar to that of a cramp, as the healing response of the muscle is stimulated. There are very little side effects and they similar to the response your body has to a massage. Your body will have a lot of toxins released and you will need to drink a lot of water to flush it out !
If you are looking for a new way to manage your pain, adding in dry needling might be the new route to look!

Friday, October 2, 2015

Don't Have a Diet Disaster!

Don't have a diet disaster hold you back any more. The keys to losing weight is not about CUTTING things out but adding in healthy alternatives to the foods you love and enjoy already. There might just be some tiny things in your diet that are slightly holding you back from achieving the goals that you want!
All it takes is a few simple missteps in your diet, and suddenly you’re putting your metabolism at risk. By taking out these foods from your diet the scale might start to move in the right direction!
Biggest downfall is replacing your soda with a "diet" version and using that to cut down on your cravings for food. Believe it or not your body might respond it the opposite direction and crave MORE sugar because those artificial sweeteners leave you unsatisfied. Consuming artificial sweeteners caused dopamine levels to plummet and promoted an intense craving for real sugar. sweetened drinks caused blood sugar and insulin levels to spike higher than good ole H2O. Insulin is the hormone that regulates the absorption of sugar (glucose) into cells. When there’s a surge in insulin, the body halts fat burning and instead starts to store fat.
Second mistake is going low fat everything. You need fat to burn fat. That might sound crazy but your body needs fats especially the good kinds in order to maintain a healthy physique. Fat not only has been found to improve mood, strengthen the immune system, lower the risk for heart disease, combat inflammation, speed up recovery and improve performance.To get lean, you need muscle to help your body burn calories. The more muscle you have, the more calories you’ll burn, even at rest.
Ok this one is the most common, not eating enough food. Long live the diets of 1200 calories. Hormones, particularly leptin and ghrelin, play a significant role in keeping metabolism up and hunger down. Leptin, made by fat cells, sends signals to the brain to eat less and ramp up calorie burn, while ghrelin tells the brain that you’re hungry. When you slash calories to shed weight, ghrelin levels spike and leptin levels plummet. Sure the scale goes down at first and then you hit a plateau and then you stop losing.Instead of cutting calories for longer, cut carbs for a short period, focusing primarily on protein and veggies.
Do you chew gum to make up for the hunger pains? This might backfire really fast for you. Sometimes when you chew gum you are just increasing the need to eat food. Since your body is responding to you chewing its creating a hormone release but not getting satisfied because your not really eating. Instead of grabbing a piece of gum, try out drinking some water or green tea. By doing this you are not only remaining hydrated but you are also going to increase your metabolism duet to green tea's fat burning effect !
So as you see these tiny little changes can all add up and make a huge difference in your preparation for a healthy lifestyle. Don't let a few little things keep you from reaching your goals!

Thursday, October 1, 2015

The SuperFood of Protein and Carbs !

If you have not tried quinoa as a staple in your diet you are missing out on a superfood! It is loaded with protein, fiber and minerals, but doesn’t contain any gluten. Quinoa is a grain crop that is grown for its edible seeds.
Quinoa is very interesting because it containse molecules called flavonoids, which are plant antioxidants that have been shown to have all sorts of beneficial effects on health.Two flavonoids that have been particularly well studied are Quercetin and Kaempferol and they are both found in large amounts in quinoa. These important molecules have been shown to have anti-inflammatory, anti-viral, anti-cancer and anti-depressant effects.
Quinoa is also high in fiber especially insoluble.There are numerous studies showing that soluble fiber can help reduce blood sugar levels, lower cholesterol, increase fullness and help with weight loss fiber. Also, quinoa isparticularly high in in all the essential amino acids. For this reason, quinoa is an excellent source of protein. It has both more and better protein than most grains.
Quinoa also happens to be very high in antioxidants. Antioxidants are substances that neutralize free radicals and are believed to help fight ageing and many diseases.
Quinoa is easy to add to any meal and easy to cook!
Just Put 2 cups of water in a pot, turn up the heat.
Add 1 cup of raw quinoa, with a dash of salt.
Boil for 15-20 minutes.
And Enjoy!
You can also eat it at any meal, for breakfast make it into a breakfast bowl with fresh fruits and almonds. By adding in some coconut oil you have a great breakfast treat. At lunch you can put it into a salad or use it as a side dish. You can even get creative and use it as a stuffing replacing bread! Eating quinoa is a great way to add healthy proteins and carbs to your diet while keeping your body fueled and ready to go !