Creatine!

Creatinine ,creatine
Creatine!
Let’s start off by answering the most common question – Is creatine safe?
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Yes! Not only is creatine one of the most studied supplements, but our body actually makes it on our own! If you eat fish or really any type of meat, you’re actually taking in some creatine.
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In order for our muscles to contract, a phosphate needs to break off the molecule known as ATP in order to create ADP. However, our bodies are not able to use ADP so in order to make ATP, we need to get a phosphate molecule from creatine phosphate (PCr). Having greater amounts of PCr allows us to train at greater levels of intensities and is extremely powerful in improving both strength & power, and increasing muscle mass while reducing body fat.
Creatine monohydrate is the type of creatine that has been the most researched. Taking in 3-5g of creatine per day is effective and does not need to be loaded.
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I personally have been using the supplement Pure Rebuild after my workouts which has both creatine & glutamine in it! I do quite a bit of high intensity circuits which includes tons of plyos so this is the perfect supplement to give me the strength, power and endurance to get through these workouts as well as help to rebuild and repair properly.
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Facts About Fats

We’ve all done it… blamed curtain foods for the way we looked or assumed that a specific macro was the sole reason people are overweight.⠀

Today there is a never ending debate between which macro is gonna kill us, carbs or fats.⠀

The truth is, nether of these macros are the sole cause of the obesity epidemic in the world. Totally intake of calories, mixed with chronic yo-yo dieting, and in activity are what’s really to blame here.⠀

Wether your eating high fat or high carb your weight loss goal can still be achievable. Just remember that fats are ESSENTIAL for life and should never be fully removed from anyone’s diet.⠀

Here are some facts about fats that you probably didn’t know!⠀

🔹there are 5 types of fatty acids; omega 3, omega 6, monounsaturated, saturated, & trans fats. All of these besides trans fats are healthy and serve there purpose in everyone’s diet.⠀

🔸omega 3 & omega 6 fats can not be produced by the body, therefor must be obtained through a persons diet.⠀

🔹fats are needed for vital process like eye, heart, & brain function. The also play a key roll in growth and development.⠀

🔸some vitamins like A,E,D, & K are fat soluble and without fat the can’t be absorbed into the body. Possibly resulting in vitamin deficiency’s. ⠀

A persons diet can consist of anywhere from 20-40% dietary fat depend on they goal, lifestyle, and food preferences.⠀

But like I said in the beginning, fat does not make you fat and should not be something you strive to avoid.⠀

The mix between high sugar and high fat in a persons diet is gonna be more of a contributor to there poor health.⠀

Hope these facts on fats provided you with some general understanding as to why fats should still be in ANYONES diet protocol.⠀

And be on the look out for more facts about each macronutrient in the future. We’ll be covering the other two here real soon😉.⠀
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🍞Carbs 🍞⠀⠀

Carbs

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If there’s one thing we love more than carbs, it’s hating carbs. It feels like I can’t go online without seeing some new hot take on the carbs make you fat debate.⠀

Debate is being kind, because the reality is that there is no debate. The studies have been done. Carbs don’t make you fat. You can even eat them and lose weight. Imagine that.⠀

But why do people lose weight when they stop eating carbs? Because they are removing a food group that previously made up a portion of their daily calorie intake – therefore they have created a calorie deficit – which led to weight loss.⠀

The point is – if you remove any type of food from your diet that you eat and don’t replace it (or replace it with lower calorie options) then you’ll lose weight. ⠀

It comes down to your calories. If you’re in a surplus you will gain weight (regardless of how your macros are divided). You can gain weight (very easily) eating a low carb diet. There is no difference between low carb and low fat diets when it comes to weight loss.⠀

Enjoy your bread.⠀ ⠀⠀

Calories VS Macros

Calories ,
When the doctor recommends you should lose weight what’s the first thing they say?⠀

CUT CALORIES!!🙄⠀

And yes if you were to cut your calories you would in fact those “weight.”⠀

But there is a MASSIVE difference between WEIGHT LOSS and FAT LOSS. ⠀

“Weight” is made up of; fat, muscle, bone, water, and intestinal mass.⠀

So when an individual loses “weight” they could be losing it from all of these. Vs when weight loss coming from strictly body fat.⠀

This is were MACROS trump CALORIES.🙌🏼⠀

With an understanding of macros you can structure a diet to primary burn body fat and minimize the amount of muscle you lose.⠀

This presents an overall more pleasing physique and enables you to minimize the slowing of your metabolism.⠀

This protocol might look something like, ⠀

🔹Keeping protein optimal – 1g-1.3g per pound of bodyweight⠀

🔸And removing calories from carbs and fats. ⠀

Depending on the individuals goal we can determine which one to subtracted the most.⠀

When it comes to fat loss MACROS always trump CALORIES. Having a better understanding of macros will help you better achieve that ideal physique the desire.⠀

If you wanna learn how to properly structure your diet/macros to give you the best results, ⠀

Comment “MACROS” below and I’ll be more than happy to reach out and discuss how we can get youths best results!!

Top 3 Times To Consume Protein!

Everyone needs protein. Many females tend to not get in enough protein due to the fear of becoming “big and bulky”. Remember that as females, we do not have the same levels of testosterone that males do to put of tons of muscle mass. It also requires years of hard work and consistency to gain sufficient muscle. Eating protein is important at every meal (minimum of 20g) to ensure protein synthesis. However there are 3 crucial times to ensure you’re consuming protein:
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1) Breakfast – What does your breakfast look like? Does it only consist of carbs? Ex some cereal, fruit and toast? Eating a meal full of carbs with little to no fat will provide you with energy but may lead to that mid-morning crash. All of these food items are fine to eat but by adding in some protein and healthy fats, you will be kept full and have long lasting energy!
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2) Post workout – You just worked out and created these microscopic tears in your muscle. Ensuring you eat protein post workout will help your muscles repair and grow. Eating a meal high in protein with some healthy carbs (avoiding processed/sugary foods) will help your body enter the recovery phase quickly!
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3) Before bed – Your body is about to enter a fast. Eating protein before bed can help continuously feed off amino acids all through the night. Greek yogurt mixed with protein is one of my favourites!
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Remember that these 3 times are not the ONLY times to be consuming protein. Eating protein with every meal is important!

Core Muscles & Lower Back Pain.

Abs , back pain,
Core Muscles & Lower Back Pain!
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Our core is made up of several different parts:
1⃣Abodminal muscles – rectus and transverse abdominus + our internal & external obliques
2️⃣Upper back muscles – Latissimus dori
3️⃣Lower back muscles – Extensors & quadratus lumborum
4️⃣Psoas muscle – connects your torso and your legs
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When we do everyday movements, our core muscles contract in order to help support our spine. Our core plays a role in both stabilizing and resisting movement.
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So what are some of the best ab exercises to perform to actually work your core & not place so much stress on your lower back?
1️⃣ Modified curl up – On your back, you are doing a 1/2 crunch. You are only lifting up your neck and head, not your entire body. This will avoid repetitive flexion of your lumbar spine.
2️⃣ Stir the pot – Planking on the stability ball with added movement in your arms.
3️⃣ Side plank – Great stabilizing exercise to work your obliques
4️⃣ Bird dog – Another stabilizing focused exercise to strengthen and stiffen the core.
Instead of stretching your lower back when you have pain, try stretching the muscles around your hips (hamstrings, hip flexors). Tip – It’s important to know that the discs in our back are very sensitive in the morning as they have extra fluid in them at this time, so it is crucial to avoid bending forward first thing in the morning!
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COMMENT BELOW! 👇🏻What are some of your favourite ab exercises?

Have You Hit The Fat Loss Plateau.

Yep your probably thinking the same thing…⠀

Have been dieting for a couple weeks now, been exercising regularly, everyday you jump on the scale and nothing changes…⠀

W. T. F. 😣⠀

Why does this happen why do we seem to be losing fat effortlessly or consistently but one day it just stops and you aren’t seeming anymore progress?⠀

A couple things could be happening…⠀

1️⃣ you have been dieting for a long time. Yes slow but steady can win the race but dieting needs to be somewhat quick a strategic. Get in to a fat loss phase, crush it, and get out. Most people stay in a fat loss phase for to long. Only promoting plateaus and slows in progress.⠀

2️⃣ you have been making too small of adjustments. Yes a deficit doesn’t cause weight loss but just like increasing calories in incremental amounts can limit fat gain, decreasing calories in incremental amounts can limit fat loss. The body responds to slightly bigger drops in calories with frequent visits at maintenance a little bit better.⠀

3️⃣ make sure you have actually hit a plateau before you go assuming the worst. Weight loss is never linear and there could be a week or two where you don’t see any change. But once you ready to call it quiets on week three you’ll see a huge swoosh in weight come off. I would classify a plateau as 3+ weeks of make adjustments but seeing zero change.⠀

Fat loss plateaus do happen and they can be frustrating. But don’t let them derail you from your ultimate goal. You just gotta stick with it and reassess what you’ve been doing and what adjustments you need to make moving forward.⠀

If you’ve been experiencing a plateau lately shoot me a DM. I’d love to get a call with you and discuss what we can do moving forward to get you over this hump!🙌🏼⠀