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.⠀

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.⠀

Why Should You Lift Weights?

“💥Why Should You Lift Weights? .
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🏋️‍♀️It’s no secret that I’m a massive fan of lifting weights and I encourage all my online coaching clients to do so. I’m yet to meet a coach who doesn’t feel the same .
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🙄Unfortunately, there is still plenty of stigma regarding lifting weights, especially with females. Thing is, your gender is irrelevant. If you want to lose fat, tone up, gain muscle and look better in the mirror, lifting weights is key to all of these 👍
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🏋️‍♀️I totally understand that if you’ve never lifting weights before it can be daunting and often scary, especially to step into a gym for the first time. Hell, I was the same when I was 16 and stepped into a gym for the first time! It was frightening 🙈
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😇That’s why you seek help from a coach to show you the correct and safe techniques and set you up on your weight lifting journey. Please, let’s get rid of these stigmas and encourage everyone to lift some iron and feel amazing 😊💪
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❓Any questions please comment below and feel free to share this information

Building Muscles

What does it take to build muscle??⠀

☝🏼 Adequate protein with a caloric surplus.⠀

✌🏼 Consistent increases in volume/work load.⠀

🖖🏼 Intensity during training.⠀

A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.⠀

As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.⠀

For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. ⠀

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If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.⠀

Volume is: Weight x Sets x reps⠀

If your not consistently increasing this number your gains are gonna be very slow and minimal.⠀

Now none of us are able to just consistently increase volume for the rest of our lives.⠀

But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.⠀

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Training intensity isn’t talk about very much now a days but there is someone to be said for it.⠀

This is basically how hard you are training.⠀

Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?⠀

Which one do you think is gonna build more muscle?⠀

Now I don’t want you driving yourself into the ground and not being able to walk after every workout. (More about this later😉)⠀

But you still need to make your sets hard!⠀

You need to push yourself and you need to send that signal to your body that it NEEDS to grow.⠀

Implementing these three variables is gonna be the key to long term, consistent, muscle growth.⠀

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.

Are You Loosing Weight But Looking Fat?

Not possible😱⠀

How in the world can someone lose pounds on the scale but look worse!?!⠀

Because fat loss & weight loss are NOT the same!!🤭⠀

Weight can come from a lot of things; fat, muscle, bone, water, hair, etc.⠀

Just cuz the your “weight” went done on the scale doesn’t always mean it came solely from fat.⠀

But how does this happen?⠀

Caloric reduction WITHOUT the focus on macronutrient profile is the biggest contributor☝🏼.⠀

Yes, to lose weight you need to reduce calories. The probably is no one was every taught where those calories should come from!⠀

A majority of people look at “reduce calories” and they will simply cut out everything. Protein, fat, and carbs.⠀

Causing the scale to go down but they only look like a smaller version of themselves.⠀

I’m order to actually change your body composition and lose mostly fat, calories do need to be reduced.⠀

BUT! Those calories need to come primarily from fats & carbohydrates.⠀

Keeping protein high (1g-1.3g per pound of body weight) will ensure what you keep most of your muscle mass during a fat loss phase.⠀

I only say most because it is inevitable that your gonna lose some muscle mass.⠀

But we can DRASTICALLY reduce this by make sure protein is adequate. ⠀

Take your macros.⠀

Understand what your food consists of. ⠀

If your goal is cosmetic and you wanna look a certain way this is essential.⠀

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Do you have a friend that is constantly yo-yo dieting and needs to track there macros!?!? ⠀

Tag them below and help spread the word!!⠀

Being Healthy Is Habits & Lifestyle.

Habits  , Healthy

Being healthy doesn’t have to be complicated. Often the simplest of things can make the biggest impact. .

Have you ever wondered why things which on paper seem pretty fricking simple actually end up being the hardest things to do.

Walking to a tap filling a glass with water and drinking it a numerous times a day isn’t like trying to climb mount Everest.

Eating a few portions of veggies with every meal isn’t like building and launching a rocket.

Yet still so many people struggle to do them either consistently or at all.

Why?

Well mental resistance to doing new things isn’t unusual.

In all honesty the only way to break through the resistance is to start small and then be disciplined with achieving the small things.

Over time these then become your habits.

Maybe you’re attaching all kinds of negative stories to you about
👉🏻your abilities

👉🏻your worth

All of which can lead to sabotaging behaviours

Maybe you’ve been telling yourself in order for something to be impactful and worth doing it must be fancy and complicated.

Or perhaps you don’t believe the true power of;
👉🏻positive environments
👉🏻laughter

👉🏻working on loving yourself

Maybe your life mission is to try and find a more complicated way of getting healthy.

Maybe in your mind you think healthy means you must live a miserable existence cutting out everything you enjoy

You run with an abundance of
👉do’s, don’ts

👉evil this,evil that

Rather than putting your moderation pants and context hat on and know you don’t need to live like a nun!

Oh and let’s not forget your compelling need to have everything yesterday.

You want fast and easy

I get I really do there’s loads of stuff in my life I would love to happen quicker and without the work but that’s just not real life.

But looking for fancy pills, going on crazy detoxes or other fads hoping for a quick fix is a waste of your time.

What you really need to do is;
🙏🏻Work on your main driver (the mind)
🙏🏻Then make nailing these basics your focus

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. ⠀

Is Fasting For Fat Loss A Bad Idea.

Fat loss

Now I know what you’re probably think, “fasting is a great way to lose body fat, of course it’s not a bad idea.”⠀

And yes while science does support that fasting does help mobilize more body fat during that fasting period there is a more deeper reason why it probably isn’t the best idea.⠀

80% of people that are wanting to try fasting or more specifically Intermittent Fasting are wanting to do it because they heard from somewhere that it’s great for fat loss.⠀

These same individuals have never dieted before. They have never tracked food before. And they have zero understanding of what a proper intake of food looks like.⠀

When these people decide to start a fasting protocol in hopes to loss weight they are basically setting them selves up for a horrible relationship with food and a possible eating disorder.⠀

Real quick fasting can go from, “fast & feast” to “starve & binge”.⠀

And mentally this are two TOTALLY DIFFERENT approaches to food.⠀

“Fast & Feast” is controlled restriction with controlled feeding.⠀

“Starve & Binge” is forced restriction with uncontrolled eating.⠀

So if you’re starting your fat loss journey focus more quality food intake, improve macronutrient ratios, eat more micronutrients (veggies), drink more water, & exercise regularly. ⠀

All these things are gonna benefit you way more in the long run then trying to force yourself into restricting all food for 16+ hours. ⠀