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Ending Your Relationship With The Scale

scaleWeight is just a number. What matters most is how your body feels.

That being said, I want to talk about scale warriors, what they are and how there are other/better ways to track weight loss results.

What is a scale warrior?

Someone who solely relies on the scale as a dictation of their progress.

Tracking progress on your scale isn’t a bad thing, but to obsess over that number can be. Many factors contribute to viewing your weight loss progress. I want to express that the scale should NOT be completely relied on. Here are some more ways to track your results:

  • Weigh yourself and keep track daily. Two weeks later- calculate the numbers together and average them out. Doing so will give an accurate weight and how you’ve progressed within that time-span.

  • The numbers on the scale may not go down so it’s important to take body measurements, (waist, arms and legs) along with your two week check-in’s on your progress.

  • Progress photos are a substantial way to track your progress. One front shot and one of your side every 2-4 weeks. Visualizing your progress in photos will help understand that being healthy is more than a number on a scale.

  • You can also use how your clothes fit to track if you’re doing well in your weight loss journey. If a shirt is more loose fitted than normal, the belt buckle goes in one more notch than before or you could even be going down a pants size or two.

Weight loss isn’t a linear process. You won’t always step on the scale and see the numbers go down. Your body is constantly changing. From fluctuating water weight, to gaining/losing body fat or even trying to recover from a workout.

Don’t beat yourself up over the number. Use all of these tricks to track your progress. Weight loss isn’t quick or easy and requires patience. It takes time to be your best self. The number on the scale will never be the only thing that defines you or your progress. Keep a positive attitude and work hard towards your health daily and the results will follow.

 

 

 

 

Turn that FAT into ENERGY!

IMG_2704.JPG

No “magic pill” here ladies and gentlemen! Better yet a “magic” liquid! Feast your eyes on L-Carnitine.

What is L-Carnitine, you ask?
L-Carnitine or carnitine is an amino acid(building block of protein) which can be found in red meat, in your body, and obviously in supplements.

What is its job?
Carnitines job is to help your body produce energy. This is the best part! It helps your body produce energy by delivering fatty acids from stored body fat to the mitochondria of muscle cells to be used for energy. In other words you have an increased fat metabolism…we all want that!

Tell me more!
This amino acid also crosses the blood brain barrier, giving you a powerful antioxidant that increases mental alertness, and concentration.

That means you burn fat and think more clearly! That’s a 2 for 1 special right there!

When and how?
You should take carnitine 15-30 minutes before physical activity. Once it’s in the blood stream you’ll begin to notice the mental effects.
You’ll want to take about 1.5-2 grams per serving. There’s studies that show you should start noticing a drop in body fat in about 2 weeks if a healthy diet and exercise regimen are put in place.

So there you go people something new to think about!

Questions, comments, things you would like to know or see…let me know!

Stay Fit. Stay Healthy.

Push it to the Limit!

Workout of the day right here ladies and gentleman! This is a HIIT routine for reps instead of time. Good luck!

10 Standard push-ups
10 Shoulder width squats
5 Diamond push-ups
5 Feet together squats
10 Wide push-ups
10 Wide stance squats
10 Squat thrust

Novice 3 sets
Amatuer 5 sets
Pro 7 sets
Rest- UP TO 2 minutes between sets.

What would you all like to see more of in my post(nutrition, training, supplements, everything)? Let me know!

Stay Fit. Stay Healthy.

Carb Loading for the Marathoner

Runner

I have a client that is getting ready for a marathon, and today she asked me, “What’s the best way to keep providing energy to my body during my race?” And after I explained it to her I figured everyone else should have an idea of what to do during their long endurance sessions also.

Almost every runner knows about carb loading before a race but what every runner doesn’t know is the carb loading process and how to go about it. Just to hit a couple key points:

Your glycogen stores are depleted during any activity that last longer than 60-90 minutes. When that happens your performance is limited during that endurance exercise.

With exercise lasting longer than an hour you want to replenish your carbs during exercise to help keep up glycogen levels as they are being depleted. This also maintains healthy blood glucose levels increasing your time to exhaustion anywhere from 20-60 minutes. You do this by consuming 30-60 grams of carbs every hour during endurance events. Any of your high sugar sports drinks like Gatorade will work and those will also help with fluid retention and hydration!

So back to carb loading for the big event.=! You’ll want to start your carb load at least 6 days out from the race or endurance event. The way it looks is as follows:

6 days out
90 mins of endurance training
Carb intake-4g/kg of body weight

4-5 days out
40 mins of endurance training
Carb intake-4g/kg of body weight

2-3 days out
20 mins of endurance training
Carb intake-10g/kg of body weight

1 day out
Rest
Carb intake-10g/kg of body weight

You’re carbs for that day don’t have to be consumed all in one sitting. Divide them out across 3-6 meals a day. After that marathon or whatever endurance activity you have endured consume 1.5g/kg of carbs within in 30 minutes to replenish glycogen.

Leave your thoughts, comments, questions!

Stay Fit. Stay Healthy.

Quickie For the Day!

Today is a Tabata day! For those of you who don’t know, Tabata is like HIIT except shorter intervals for movement and rest. HIIT actually comes from Tabata training! So let’s get to it!

Tabata Workout
Go 20 seconds doing as many as you can and rest for 10 seconds between each movement. Repeat the workout 7 more times, doing 8 total sets.

A
Jump squats
Push-ups
Alternating lunges
Burpees

Rest for 2 minutes

B
Plank jacks
Superman
V-ups

Protein is Protein Part 2

protein powderSo just to recap in part 1 of Protein is Protein I went over how to tell how much protein your container has versus filler or how much protein each scoop contains versus the fillers, which they use to fill the container up and make a buck.

In part 2 I want to go over the different types of proteins contained in the powders you buy. Yes, most protein powders are whey protein but they do different things!

Let’s start at the top with whey isolate proteins. Isolate protein is the highest quality form of whey you can buy. Most whey isolates have majority of the impurities removed from them. Impurities being the fats, a large portion of the sodium and carbs. When all this is processed out it leaves you with a product that is about 90% pure and lactose free. With iso proteins being so pure they absorb quickly and have a high bioavailability making them perfect for pre or post workout!

The next step down is your whey concentrates. Whey concentrates are still high quality proteins just not as pure as your isolates. You have 2 types of concentrate that are used, WPC-80 and WPC-30. Your WPC-80 is going to be a lot closer to a whey isolate as far as absorption rate and bioavalability is concerned. Most companies use WPC-30 though which isn’t going to absorb very well and has a low bioavalability meaning you won’t absorb most of it. Typically as the consumer you won’t know which one you’re getting until you begin to have gastric issues.

Once you’ve reached the bottom of the whey pile you’ll find casein protein. Casein protein is in it’s own category ultimately. It’s not high quality or low quality as far as macronutrients goes. The quality of casein is determined by it’s process and I’ll keep this short and sweet(from high to low). Potassium casinate is at the top for quality, then calcium, and then sodium casinate. Anyway…excuse that tangent. Casein is a slow absorbing protein that works well for bed time to help prevent muscle break down or during the day if you’re needing to supplement in a protein that’s close to a whole food source.

They make protein powders that will contain all 3 proteins and those good to have post workout, during the day, or before bed. Just make sure you check the percentage of protein in the container or scoop to make sure you get the most out of the 3 proteins and as little filler as possible!

Stay Fit. Stay Healthy.

Lift That Booty!

squat that booty beforeDo you want to take your glutes and legs from this…

squat that booty afterTo this?!

Try this HIIT style workout to build up those glutes and thighs that can be done at home:

1a. Single leg squat with kickback 60 seconds
1b. Walking lunges 60 seconds
Rest 60 seconds
2a. Wide stance deep squat 60 seconds
2b. Mountain climbers
Rest 60 seconds
3a. Single leg dumbbell/kettle bell deadlift 60 seconds each leg
3b. In and out squat jumps 60 seconds
Rest 60 seconds

Novice- 1 round
Amateur 2 rounds
Pro- 3 or 4 rounds

These are supersets so you’ll do 1a. then 1b. and then rest for 60 seconds before moving on to the next set. If you want less rest to create more of a challenge break for 30-45 seconds.

 Let me know what you think, like, and don’t like!