How to be mindful when eating, especially during special events/holidays!
November 25, 2015
We all have our own personal goals when it comes to health and fitness, which is great, but when it impacts others in a negative way then sometimes this can result in failure and/or disappointment of self or by others. Now typically we always say "who cares what others think?", but when it comes down to impacting loved ones or other areas of your life, then it's time to re-evaluate.
Finding and creating balance isn't easy. Most of the time many find it much easier to go ALL IN or NOT at all. But these two methods both lead to failure. The all or nothing mentality can lead to failure because it cannot be sustained for long term. Long term consistency and finding an approach that can be followed long term will bring the best results. When an approach is less extreme, or less ALL IN, then you can adapt and change to new arising situations without completely blowing your progress.
Say you have an event coming up in 1 week that involves others to celebrate a special occasion. What's your first feeling?
Typically it's anxiety if following a nutrition regimen. Your first thought is "what will I eat?!" Second...
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Just started lifting and the scale has gone up? No worries!
November 12, 2015
Have you just begun a lifting program and weight gain bringing you down? Do not worry!
When a muscle lifts loads that is unaccustomed to, the stress causes tiny tears in its fibers (micro-trauma). This occurs when building muscle - the tear and rebuild stronger than before. This repair process is completed via white blood cell production of prostaglandins; a hormone-like substance that causes pain and swelling. Fluid also contributes to swelling as fluid transports nutrients and enzymes to the muscle to support the re-building process. Swelling peaks on the fourth day, then gradually resides. This swelling may reflect on the scale, but do not worry, it is temporary!
Weight lifting is not the only exercise that this process can occur in; weight bearing exercise such as running a marathon can also cause muscle damage and swelling.
The muscle re-generation explained above is part of the process and your body will begin to adapt as you continue the workout regimen.
Rest days are vital, especially as a beginner, to allow time to heal. Nutrition is another key component. It is important you get adequate fats, carbohydrates, protein for your goals. I also suggest use of creatine and branch chain...
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Staying committed this holiday season!
November 12, 2015
There is a difference between commitment and obsession, and it can sometimes be a very fine line! Many have a difficult time balancing the two, which often results in one extreme or the other! Some may go on an all out binge fest for the holiday, while others restrict themselves from family/social gatherings due to food, a scheduled workout, or disinterest. I can personally relate to this topic, as I was one whom restricted myself during the holidays in 2011-2012. Unfortunately this impacted my family negatively and I made a promise to myself to change.
Creating balance while reaching fitness goals is a tough task. There is only so much time in one day to meet all of our responsibilities, dedicate time to others, and dedicate time to ourselves. This is why I encourage a more flexible approach to eating and less extreme methods for workouts (i.e.; shorter cardio duration and only one gym session per day). I also encourage less frequent meal times and larger meals so that eating does not impact your daily function at work and socially out with others.
How to stay committed year-round:
Permanent weight loss/fitness takes time and effort and is a...
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Macronutrient calculations - how do I formulate?
November 10, 2015
For initial calculations see below,
for reorders I take into consideration your old numbers or if you've followed macros prior I look at those as well.
How do I come up with your macros? More in depth -
Height, weight, age + daily activity:
BMR is a measure of only the most basic functions (effectively the same as if you rested in bed the whole day). Other terms synonymous with BMR are Resting Metabolic Rate (RMR) and Resting Energy Expenditure (REE).
Energy needs are purely derivative from energy expenditure. If you have a desk job you will be eating less than someone with an active job.
Once BMR has been estimated, various "activity" factors are applied. Once again these are best guesses based on contemporary research.
Workouts per week are included in your formula for energy expenditure.
Mifflin - St Jeor Formula
Why do I use this formula?
RESULTS from a recent study: Four prediction equations were identified as the most commonly used in clinical practice (Harris-Benedict, Mifflin-St Jeor, Owen, and World Health Organization/Food and Agriculture Organization/United Nations University [WHO/FAO/UNU]). Of these equations, the Mifflin-St Jeor equation was the most reliable, predicting RMR within 10% of measured in more...
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