Uncategorized
MACRO COACHING NOW AVAIABLE !
Training hard but not seeing the results you want ? It’s time for you to step it up and check out your nutrition!!!
MACRO COACHING NOW AVAILABLE
*Stronger
*Leaner
*Increased endurance capacity
*Optimal wellness
All coaching plans include:
Macro plan and adjustments broken down into protein, carbs and fats for you to you pick the foods to fit your macro nutrient plan specific to YOU!
Detailed weight training programs and cardio prescribed to reach your goals.
Weekly Check-in’s-its up to you to check in each week on the day we decide !!!
1 day e-mail response and UNLIMITED email questions.
CONTACT US TODAY TO GET STARTED !
5 Unique Recovery Tips
If you want to become a better and more fit person, there are three things you need to have good control over: Your training, your diet and your recovery. Many if not most people skip recovery, I am one of them.. 🙁 I know how it effects my training when I skip it, my performance suffers. Proper recovery plays a large role in reaching our fitness goals. Whether you’re over training or have just been hitting the gym harder lately, we can all benefit from better sleep, better nutrition and more stretching/mobility work.
Here are some 5 unusual tips for recovery that you can start to incorporate today!
-Listen to music ! Listening to “slow” music immediately post-workout can slow your heart rate, help your blood pressure recover and put your body in recovery mode quicker than not listening music.
-Drink tart cherry juice. Not only is it great for heart and digestive health, drinking cold cherry juice regularly can help improve post exercise soreness. Additional studies indicate that tart cherry juice can also improve sleep quality and duration by boosting levels of melatonin. Since we know that getting adequate sleep is crucial to proper recovery, weight management, and just about everything else, we think it is a no brainer to use regularly.
-Eat both carbs and protein post workout. Most everyone knows to drink a protein shake but did you know that eating protein and carbs before your workout might be just as important to your progress? Studies show that elevated levels of insulin and amino acids in your system from carb and protein intake during your workouts improves muscle performance.
-Skip the post workout cocktail if your going out. Studies show that post-exercise alcohol can impede progress in the gym. However, it should be noted that low levels of alcohol consumption should not affect your progress significantly. What does this mean for you? If your planning on going out on the weekend and having several drinks, it’s best to not exercise right before you go out, or even that day if you want your workout to be beneficial. Keep the drinks in moderation when you’re on a strict workout program.
-Take a power nap.. no really ! Studies show that daytime naps have a potential role as a valuable recovery tool after exercise. Hit the gym hard in the morning or at lunch? Take a quick power nap before you return to work.
In addition to the usual recovery methods we’re all familiar with, try giving some of these a shot and see if they help improve your performance!
Stop the INSANITY !
Let’s please STOP THE INSANITY ! Albert Einstein once said, “Insanity is doing the same thing over and over again and expecting different results.” So are you one of those people who always, “start the diet tomorrow?” or “I will workout tomorrow !” You might start, but then your motivation my fall short and you stop before you even gave it a try !
Everyone wants it to be easy, however everything that is worth it is hard and needs time to grow and develop. No one wants to stay in the “this sucks” mode for a long time. But, you do need to learn to stay there for a little to see changes. When you are faced in the decisions such as eating that extra cookie or skimping out on a workout, you might want to ask yourself if that is getting you to your overall goals.
Once you acknowledge that you are where you are because of your choices and decisions, then you’ll realize that you also have the ability to make different and better choices. That sense of empowerment is often the key to achieving long-term goals, such as lifelong eating with weight management. if you know that you’re in control of your choices, you can enjoy developing your newly discovered sense of self power.
Don’t overwhelm yourself by changing EVERYTHING, change one simple thing at a time.Find a few areas to change first, such as choosing to drink one glass of wine instead of three or eating French tries only once a week or making your meals for lunch instead of eating out. These little changes add up over time creating lasting results.
Make your plan SUSTAINABLE! If you have followed a “diet” in the past, ask yourself why it didn’t work? I bet it’s because you couldn’t sustain it. Diet’s are not sustainable they are restrictive and create limited food choices. You need to have a plan that is creative and works with your lifestyle. You need to be eating ALL the food groups and make sure that you are able to fit it into your life!
As much as you should plan for success, you should also plan for missteps along the way. There are going to be holidays and other high-stress events that could lead to emotional eating or even a really good dish to which you just can’t say no to a second helping. DO NOT beat yourself up! You just need to get back on track the next MEAL not the next day ! You’re improving if you’re making better choices than you used to even if some of them are not perfect choices. We are human !
Superhero Throwdown WOD #1 !!!
Are you singed up yet?
Here is WOD 1 of 4 to be released as the competition gets closer !
**PRIZES FOR TOP 2 PLACE OF EACH DIVISION**
Sign up here—-> http://fitnessheroics.com/superhero-throwdown/
Movement Standard Video: https://www.youtube.com/watch?v=vdezTMulJ-k
What YOU eat is your business !
What you eat is none of anyone else’s business! One of the BIGGEST pet peeves of mine is when people who “think” they understand nutrition and eating healthy decide to push that way of thinking onto you. You might think you are helping someone out by offering good nutritional advice, but until you fully understand the full foundation of nutrition as well as how it responds to your body in training, you should allow that person to seek someone with more experience.
Here is why you should keep YOUR diet and what you eat to yourself because it may come off as ignorant to others who may not understand nutrition.
-We all have a different physiology. You do not know their internal body functions such as hormones, metabolic rate, age, genetics and activity levels. ALL of these things play into your nutrition. That is why what works for one will not necessarily work for someone else. First ask yourself this: Do you know how your body reacts to carbohydrates? Increased training? Do you look better with more fats in your diet or less? What is your caloric intake? If you can’t answer that for yourself, don’t preach it to others!!
-Goal. Point blank.. do you know your goals? Do you want to build muscle? Lose weight? Be more metabolically fit? Does your nutrition match your goals? Do you even know this for yourself? To meet different aspirations for fitness, body composition and competition, you have to eat according to your goals. Their are a mix of domains from powerlifters, weightlifters, bodybuilders and CrossFitters who train together in the same facility. How do you know what “look” or goal they are trying to obtain? Each and every fitness domain has a way of eating to support goals in the gym. If you are eating for a powerlifitng meet or bodybuilding competition, you will NOT be eating in excess. Most of the time you will be in a deficit! So remember that you might not know what someone is trying to achieve !
-Values. Believe it or not there are people out there who train to have fun and just don’t have a desire to compete for anything. For all the focused competitors with year-long plans to meet specific goals, such as doing a bodybuilding show, powerlifting or qualifying for regionals, there is a specific outcome they are trying to reach. However, there are people who turn up just to relax, have fun, and work out. Those people will not need to have a strict meal plan or even care what they look like. The way they live and eat wouldn’t work for you and the likelihood is the way you live and eat wouldn’t work for them, either.
For those of you willing to take on the challenge, dieting is still hard. No one wants to put themselves through it without an endorsed guarantee that they will get the results they’re looking for. That’s where qualified nutritional coaches come in or wellness / lifestyle coaches such as myself can help you reach those goals. But understand this does not mean your revelation will hold true for your unsuspecting victim. People ask for help, and can only be helped if they want it. Discovering what works for them with their own agency is fundamental to individual empowerment and the success that follows.