Is Supplementation Are Useful.

Supplements , vitamins
Now I’m no different then the next guy… I LOVE my supplements🙌🏼.⠀

Pre workouts, protein powders, even greens powders & multi vitamins. ⠀

These things taste good, can have an effect on performance in the gym, and are so convenient when your in a pinch or struggling to get a certain macro/micro nutrient in.⠀

But are they really the 🔑 to achieving your health & fitness goal?⠀

NOPE! Not even a little bit.⠀

Supplements are simply made to SUPPLEMENT the diet. Fill the gaps were you might be lacking.⠀

Are you lacking in 🥦’s? Let’s take a greens mix.⠀

Are no not able to eat enough 🐠? Awesome let’s take a fish oil.⠀

Are you struggling to mix your protein goal? No biggy let’s add in a protein powder.⠀

Maybe it’s been a long day and your struggling to find the energy to workout😴. Okay a pre workout might come in handy today.⠀

This is how supplements need to be utilized, on an “as needed” based.⠀

But if your able to get in plenty of veggies, hit your protein goal, and have fish in your diet regularly, NONE of these supplements are necessary.⠀

Before you go out and spend hundreds of dollars on a huge supplement stack let’s exhaust all our variables on the nutrition, sleep, and stress management side.⠀

Once all those are in check them can we start talking about what supplements will be best for you.⠀

Health Benefits Of Pumpkin.

Pumpkin & It’s Health Benefits
Read & TAG A FRIEND👭 Pumpkin is rich in antioxidants, micronutrients, fiber and full of carotenoids. The orange colour of pumpkin is because of beta-carotene. Beta-carotene gets converted to Vitamin A in our bodies and has several benefits such as bone, skin and eye health. The fiber found in pumpkin helps our gut, digestive system and our immune system. Some of the micronutrients found in pumpkin are magnesium and potassium, which help to keep our cells well nourished ⠀⠀
For added benefit, eat the seeds! Pumpkin seeds are loaded with healthy fats and full of nutrients. Since I am eating a lot more fats, I’ve included pumpkin seeds in my diet. Love them on salads🙌

Spot Fat Reductions.

SPOT REDUCTION!
pot reduction is the idea that we are able to choose where we want to lose weight or lose fat. Although this has pretty much been deemed a myth, there are still ways to target these specific areas.
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If you are looking to change the shape of your body, adding muscle should be your priority. Yes, loosing overall body fat will be beneficial but by simply adding muscle to your frame, you will be able to shape your body to give your body a different look. Adding more muscle is different than adding more fat.
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Instead of trying to diet down in order to lose fat in those stubborn areas, start focusing on WHAT you are eating. Limit processed foods, stick to lean proteins, fruits, vegetables and whole grains. It’s important to make sure you are eating enough so you can fuel your workouts, build up new muscle and torch the fat!
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So although there is no such thing as spotting reduce, you are able to target your trouble areas by working them directly! There is no doubt if you perform tricep extensions, you will target that area. The importance of resistance training is so that when you lose body fat overall, your muscles will be able to show!
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All in all, don’t just focus on weight loss to try to assist these stubborn areas, focus on lifting weights and building lean muscle in these areas!
Read & TAG A FRIEND👭.

What Can You Gain from Fat Burner?

A lot of people head into supplement stores every day searching for that magic pill. The magic fat burner that is gonna drop 10-15 pound of them in the first month. ⠀

But is this really possible? And if not, then what is the benefit from actually taking a fat burner?⠀

The amount of fat your actually gonna burn from taking a fat burner is pretty mine-squeal. We’re talking splitting hairs.⠀

The best a fat burner will do is raise your heart rate and core body temperature due to the caffeine or other stimulates in it. Only making it feel like somethings actually working.⠀

Simply adjustments to your diet, cardio, and weight training sessions will yelled you just as much if not more results then taking the fat burner by its self.⠀

So why do you hear all the time that these fat burners helped people loose weight?⠀

Most likely the fat burner simply helped these people get on on solid regimen.⠀

Spending $60-$120 on a fat burner simply motivated them to change there diet and get into the gym so they wouldn’t feel like they wasted there money.⠀

They simply needed a reason or motivating factor to actually make the lifestyle changes necessary.⠀

The fat burner did not magically make them lose weight. Magic pills DO NOT exist.⠀

You wanna know what’s also motivating and not a waste of money but will still get you long lasting results??⠀

HAVING A COACH!!⠀

Hiring a coach is a great way to get solid advice, knowledge, and accountability to help you reach your goal.⠀

the results you’ll see with a coach will be drastically better and you’ll be able to continue seeing results MUCH MUCH longer then if you deciding to buy a 2 month supply of fat burners.⠀

Wanna learn what you coaching service entails?⠀

Comment 👍🏼👍🏼 below and I’ll DM you with all the information!😁⠀

Cardio Is Killing Your Fat Loss.

Cardio , fatloss
What’s the ideal way to lose fat?? ⠀

Definitely cardio right??🤔⠀

❗️WRONG❗️⠀

I get this ALLLLLL the time… “I’m only doing cardio right now because I’m trying to lose weight. Then I’ll build muscle after.”⠀

Most likely all this is doing is slowing your fat loss down!!⠀

Steady state cardio for long periods of time only sends a signal to the body to become more efficient with calories. (Aka slow metabolism down)⠀

A slower metabolism = slower fat loss.⠀

Yes cardio can be good for overall heart health but it is not ideal for fat loss.⠀

So what is??🤔⠀

❗️LIFTING WEIGHTS❗️⠀

Building muscle is the best things you can do if your trying to lose fat.⠀

Having more muscle increasing metabolism. ⠀

Not to mention you’ll be able to hold more body fat and look leaner because of the amount of muscle you have. ⠀

Building more muscle = faster fat loss. Period.⠀

Proper weight training mixed with proper macronutrient manipulation is the key to effortless/“quick” weight loss.⠀

Down the road once you have exhausted all the variables that have to do with weight training and nutrition then you can add in some cardio and give yourself an extra boost to get you to your goal.⠀

But don’t be the person that only does cardio expecting to get to your goal in time. ⠀

Adaptation to cardio happens quick. ⠀

And it’s a lot longer, slower process then if you just focused on lifting weights!

Eating Before Bed

Diet ,eating ,  sleeping
Many people believe that anything you eat before bed will automatically turn into fat. However, this isn’t exactly the case. Our bodies are in a constant state of protein turnover aka making new proteins and breaking down the old ones.
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Eating a meal that is high in protein before bed can help your body remain in this muscle-building phase as well as increase the amount of muscle protein synthesis. Eating before bed is not “bad” but there are definitely better choices that you can make at this time. Your snack/meal at night should HELP with your goals not hinder your progress. Aka eating cookies or snacks that are high in sugary carbs might not be the best option.
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Eating a small sized meal prior to bed consisting of protein, carbs and fat will help to keep you satisfied and possibly help you fall asleep as our brains turns carbs (complex) to serotonin. Eating a larger meal may either keep you up or disrupt your sleep.
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Dairy products such as greek yogurt are typically slow digesting and allows your body to enter the muscle building phase while you sleep. Choosing foods that are high in healthy fats (avocado, almonds), can be helpful as well since fats also slow down the rate of digestion.
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There are other factors to keep in mind as well such as what types of foods you ate throughout the rest of your day and whether or not you just worked out. If you just worked out and it’s late at night, eating some carbs or fruit to replenish your glycogen stores would be fine along with some protein. If you haven’t eaten much throughout the day, choosing some healthier carbs to eat is not going to harm you.
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Fueling your body with the proper nutrition that it needs should always be a number one priority. By keeping this in mind, you will start making choices that will help fuel your body instead of harming it.

Value Your Vitamins D3

Vitamins

Despite the name, vitamin D is considered a pro-hormone and not actually a vitamin.⠀

Vitamin D can be synthesized by our body when sunlight hits the skin. ⠀

15-20 minutes 2-3 times a week allows most people to produce sufficient amounts of vitamin D. ⠀

The only downside is that is breaks down quickly, meaning stores can run low.⠀

Especially if your someone that is inside all day or during the winter times.⠀

My typical recommendation for a client is 15-30 minutes daily to just stay ahead of the game.⠀

Or you can supplement 2,000-5,000 IUs daily if your unable to get out side. ⠀

👇🏼☀️Some benefits of the sunshine vitamin☀️👇🏼⠀

🔸Helps maintain healthy bones and teeth⠀

🔹Supports the health of the immune system, brain, and nervous system⠀

🔸Regulates insulin levels and aid diabetes management⠀

🔹Supports lung function and cardiovascular health⠀

🔸Helps fight disease⠀

🔹Reduces depression⠀

🔸Boost weight loss⠀

🔹Regulate and balance hormone production⠀

🔸Increase energy and overall feelings of wellbeing⠀

🔹Reduces stress and feels of anxiety⠀

Vitamin D and the sun have been market to us as this cancer causing death trap the should be avoided at all costs.⠀

And yes while to much of anything can be bad, vitamin D and the sun play a vital role in our overall health and longevity.⠀

Deficiencies in vitamin D can cause serious side effects and can lead to chronic disease.⠀

I always recommend the holistic rout and to get your vitamin D natural from the sun. ⠀

But whatever your method of getting it is. Don’t neglect the power the sunshine vitamin can have on your overall health and fitness. ⠀