Quality Food Matters

Food ,health
There a lot of talk in the health & fitness space right now around macros & caloric intake.⠀

IIFYM & flexible dieting have definitely talking the fitness industry by storm lately.⠀

And while I totally agree with the concept behind flexible dieting & IIFYM, there still needs to be some structure around food quality.⠀

Yes you can get shredded off of part tarts and protein shakes.⠀

Yes you can get six pack abs while eating pizza every night.⠀

But what effects your health more then anything? ⠀

QUALITY FOODS.⠀

Aka whole natural foods loaded with vitamins, minerals, antioxidants, and high quality protein, fat, and carbs.⠀

What are indicators of good health?⠀

🔸Great hair, skin, & nails.⠀
🔹Natural energy throughout the day.⠀
🔸Little to no inflammation.⠀
🔹No bloating, gas, or upset stomachs.⠀
🔹A naturally lean physique (but not to lean)⠀

All these things can be achieved through quality nutrition.⠀

Yes have the cake during your birthday.⠀

Yes enjoy some ice cream with your kids every know and then.⠀

Enjoy the deep flies appetizer when you go out for date night.⠀

But don’t justify these things everyday just cuz you can get away with it.⠀

These foods should be left for special occasions not everyday cravings. ⠀

Make food quality part of your foundation.⠀

Your body deserves to be fed the highest quality nutrients it can.⠀

How To Loose Fat Without Cardio?

Cardio , fatloss ,
Are you someone that hates cardio? I used to think I needed to do mind-numbing amounts of cardio to lose fat. Follow 👉 @adviceonfitness
Post by 👉 @saltylifts –
I used to strength train 5x week AND do 30-60 minutes of cardio every. single. day 🤭

🤯I was not only beating my body into the ground & not giving it proper rest, but I was miserable.

👀I hated how I looked, I hated the DREADmill and I genuinely thought that doing more & more cardio would change my body.

🖐🏼Fast forward five years… and the only cardio I do is the stuff I enjoy. LOTS of walking, a bike rides outside, an occasional run, dancing in between sets & some boxing/metcon work!

Now I strength train 4x a week & enjoy hobbies that get me moving & focus on walking a shit ton.

👙Here’s what you need to prioritize (in order of importance for fat loss):

✅ Calorie Deficit: Eating less calories than your body needs is the only way to lose fat
✅ Eat Enough Protein: to maintain muscle mass when you’re dieting (so you get toned and don’t turn “skinny fat”) and to recover from workouts
✅ Lift Weights: 2-5x a week! (3-4 is a sweet spot for most people)
✅ 10k steps / day!
✅ Move!! Finding active hobbies you enjoy will keep you consistent and make it a lot more fun.
✅ Patience & Positivity: cause life is crazy & things take a hell of a lot longer than you want them to.

🤸🏼‍♀️Now if you do enjoy cardio, then GO FOR IT! But if hanging out on a piece of cardio equipment leaves you bored & you just genuinely don’t enjoy it, don’t do it!

Cardio is a tool, but diet is QUEEN for fat loss 👸🏼

☝🏼Find what works for you, your lifestyle, habits, & preferences. Not what works for Carol or Karen, but what works for YOU!
⠀ Afterall, this is YOUR journey. Tag a friend below who needs to cool it on the cardio 😎 – Adviceonfitnes

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🙌

Should You Be Doing Keto?


It seems like everyone is jumping on the keto band wagon lately. They all awesome that keto is the end all be all to all your weight loss struggles. 😑⠀

Well me being someone that did keto for 2-3 years I’m here to tell you that keto ❗️IS NOT❗️the end all be all. And ❗️IS NOT❗️ something you should marry. ⠀

Can everyone benefit from a period of ketosis? Yes of corse. Re-sensitizing your body to glucose and carbohydrates can be very beneficial. ⠀

But unless you have a serious medical issue that ketosis can help mid agate or fix your ketogenic is not the holy grail. ⠀

If your an athlete, hard training individual, or someone that does CrossFit, your most likely not gonna be doing yourself any good. ⠀

These training modalities are glycolytic in nature so they will need carbohydrates for optimal performance. ⠀

Some bodybuilding can be performed on lower carbs and maybe even a TKD (targeted keto diet) approach. ⠀

But I won’t classify that as keto. It’s more just carb cycling. Or targeted carbohydrate intake. ⠀

True ketosis is the elimination of carbs for an extended period of time to make your body switch metabolic functions and burn fat for fuel. ⠀

Ketosis has its place in the right application… ⠀

☝🏼 if your someone that is pretty sedentary and doesn’t training for hard or very little. ⠀

✌🏼 If your someone will blood sugar dis regulation and crashes from eating a heavy carb meal. ⠀

But in any other situation I could argue that a balanced diet with optimal amounts of protein accounted for will yelled you just as much benefit if not more. ⠀

Just remember these two things. ⠀

☝🏼 protein is the most thermogenic food. ⠀

✌🏼 carbohydrates have the biggest impact on increasing metabolic activity and athletic performance.⠀
⠀ health

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. ⠀