As the holiday season gets underway, a common thought process I hear around this time of year centers around the idea that one can’t (or more often doesn’t want to) diet or even fathom the idea of dieting through all the holiday festivities. I mean, I don’t blame you – Christmas cookies are another way to my heart, but what if you’re a competitor? What if you just started prep… what do you do? Well, you diet through the holidays! This is often seen as a taboo subject, but it is very doable.
With Thanksgiving quickly approaching, we wanted to send out a quick reminder on how you can truly enjoy this holiday without any guilt for having a slice or two of your favorite pie or Karen’s kickasserole.
There is a dark side to tracking macros. After weighing your food down to gram for a while, we often see clients having to rely on that to make any sort of dietary decision. Tracking macros is a powerful tool, but if you cannot independently make good food choices without relying on your tracking app or your food scale, do you really know how to make healthy choices?
One of the most common yet unfortunate parts of working in the health industry is the ability for the context and intention of concepts (particularly dietary protocol) to become completely misinterpreted. Currently my personal favorite example of this is the Ketogenic Diet (KD), which is a diet that is used clinically as an evidence-based therapeutic treatment for epilepsy, is being studied as a potential adjuvant therapy for cancer, and most prominently used as a trendy fad diet for individuals looking for a “quick fix” in regard to weight loss.
You never start at the top in any organization or structure. There is always a learning curve accompanied by many humbling experiences. Like any other organization, there are many avenues in the fitness industry. There are personal trainers, gym teachers, professors, instructors, strength and conditioning coaches at schools and professional levels, and a variety of private industry coaches. The list goes on and on with many branches off of these examples alone. How does one set themselves apart from others or gather the most experience they can in this industry?
You will regain weight after a diet. End of story. But, regaining excessive weight extremely fast is what we are looking to avoid. I don’t want anyone on here to be a weight cycling statistic. In this article, I’ll detail how to prevent excessive weight regain with the goal of setting your new healthy settling point.
Have you ever dieted only to get fatter than you were to start? If this hasn’t happened to you, you’ve certainly seen it happen to someone else because it is that common. The world obesity crisis has us thinking we have a weight loss problem. We don’t. We have a weight regain problem.
Tactics by definition are “an action or strategy carefully planned to achieve a specific end.” The two have minor differences in definition but these minor differences create a significant change in what they actually mean in real-world application.
The Gut-Brain Axis (GBA) is the system responsible for communication/regulation between the brain, the central nervous system (CNS), and the intestinal environment of the gut. Both the gut and the brain function through the enteric (relating to or occurring in the intestine) nervous system (ENS), and therefore any experienced stress and the symptoms that appear with that stress affect gastrointestinal (GI) function.
Fats help our bodies function in many important ways ranging from sex hormones to our overall health and wellbeing. We’ll be going over the role of fats in our physiology and metabolism and why they are so vital for us.
While carbohydrates may be the most popular macronutrient, the one with the most important role in our bodies is held by protein. It is probably a given that protein is important for our training recovery and lean muscle mass, but in this newsletter, we will be reviewing protein metabolism a bit further in order to better understand it’s a critical role in our physiological processes.
I’m going to guess that most people’s favorite macronutrient is the carbohydrate. Oatmeal, sweet potatoes, rice cakes, fruit… I can go on forever (dare me). Even if they’re the most popular macronutrient, many don’t know much about the science behind carbohydrates and how they work for us metabolically.
Ohhhhhh refeeds. Those glorious days in our diet where we get to add in more food, specifically from carbs. These days are magical when you’re in a calorie deficit and give you, the dieter, something to really look forward to. But, do you need them?
Growing up and playing a wide variety of sports was something I have taken for granted over the years. From being exposed to so many different coordination patterns and athletic events, I can typically take some skill I had previously learned and transfer part of that experience over to the new endeavor.
Adding slabs of muscle onto the body or at least certain body parts is most competitive and amateur bodybuilders dream. Whether it be shoulders that look like pumpkins, hanging hams, poppin pecs or full round glutes, all of these muscles must be trained in a manner that builds them via compound lifts and isolation lifts.
Chances are if you’re subscribed here, you’ve heard about diet breaks. If you haven’t, here’s a quick rundown. While there is no “set” definition, this is what most people practically implement.