What’s the Deal with Gluten and Dairy?

Maybe you just read the latest article from that magazine in the check out aisle at the grocery store and it said that gluten and dairy are to blame for bloating, gut issues, and fat retention. Maybe your friend Cindy told you that she stopped eating gluten and she feels so much better and has lost 15 pounds. Or maybe you have been thinking about cutting out dairy because you always feel gassy afterward.

What is right? And what is wrong?

They all could be both.

To put it simply, nutrition is a very individualized subject when it comes to certain topics, and this is one of them.

Here are the facts:

1) Cutting out gluten and or dairy might help you lose weight

Not because of the evil powers of gluten or dairy, but because of a reduction in calories. If you truly cut out all gluten and dairy from your life, you are likely cutting out a huge number of calories, and even if you are trying to replace them with other options, might still be creating a deficit. This is like any other diet that people will claim is magical – you cut out a whole food group, and you cut out calories.

2) Gluten and or dairy might be the cause of your bloating/gas

Everyone is different. Our gut biome is so vast and complex that there is no way that a blanket statement about anything being a for sure intolerance is appropriate. Sure there are studies showing different food components effects on the gut microorganisms – but these are done in isolation and often in a petri dish, which the human body is just a little bit more complex than.

The only way to find out is to run an elimination diet. Cut out all dairy from your diet for a week. See what happens. Make an assessment of your own, and make appropriate moves. Same thing with gluten.

However, gluten tends to be slightly different in the sense that it gets blamed for a lot of things that it shouldn’t. I’ve had people tell me they cut out gluten and felt so much better. Nice! When I ask what they cut out it’s usually this –  “pizza, burgers, chips, cereals, desserts….”.

So was it actually gluten that was making you feel like crap? Or was it – highly processed carbs, high doses of saturated fat, high intakes of fat overall, high sugar levels making your blood sugar spike and crash, and on and on…

3) Everyone is different – remember this

I want to reiterate this point. EVERYONE IS DIFFERENT. If something works for you, don’t start claiming you are a nutrition professional and can solve everyone else’s problems. If something works for your friend, don’t assume that it will work for you.

The only way to find out is to try something for yourself and make your own conclusions. Like anything else – take the time to care, learn and make decisions on your own, based off of what is best for you, and what makes you feel the best – not anybody else.,

 

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,

It Doesn’t Matter How Much You Know

Nobody cares how much you know until they know how much you care”. – Teddy Roosevelt (or other’s have been attributed to first saying this)

This quote is pretty universal to many industries, especially anything dealing with providing a service for someone. You could be the smartest trainer in the world, have 10 different abbreviations after your name, and be able to write out the perfect plan for packing on solid muscle…but that will only get you so far.

This is a quote I strive to live by. My mantra so to speak. I hope that I accomplish this daily, and with everyone that I interact with. While providing training and nutrition is my job, providing care and treating people like people is my number one goal.

When a client has a nagging injury, it bugs me, like REALLY bugs me. I feel for them because I’ve been there. I want them to feel better, and it bugs me when they aren’t. I instantly turn to research, books, and articles and try to find out what I can to help. At the same time, I’m not afraid to say “I don’t know” – and then help them find someone who might.

When a client is struggling with their nutrition it bugs me. Not in a way like, “OMG, I can’t believe they ate THAT!” (because I’ve been there too) but in a way that I feel for them, and want to help them find happiness, and results and not feel like they are suffering through deprivation. I bring up several different strategies, approaches, or other ways to look at the issue and work through it.

This doesn’t just apply to clients though. I strive to do what I can for everyone I know, and everyone I don’t know.

I post daily free tips, fitness, nutrition and mindset stuff – things that hopefully inspire people to make a step in the right direction of health.

This is where knowing on the other end isn’t enough, and the point of this post.

All the info is out there. Exercise, nutrition, life skills, etc. We live in a time that you can find out how to do anything with YouTube videos, web tutorials, and access to professional resources at the click of a button.

It’s safe to say that most people know what to do when it comes to health.

Bridging the gap between knowing WHAT to do, and HOW to do it is where a coach, a guide, or a mentor comes in.

When people ask what nutrition coaching or online training is all about, this is what I tell them. It’s not telling someone exactly what to eat. It’s not handing out cookie cutter programs.

It’s about helping guide people through all the noise.

It’s about being there when challenges arise with diets, training, and life, and helping troubleshoot through these challenges.

It’s about helping celebrate the wins and helping lift up from the falls.

While it’s important for a coach to have a good understanding and knowledge base of exercise, nutrition and the likes, it’s more important that they are there to guide you through the rough patches, challenge you when you need a challenge, and support you when the rest of the world seems to be providing enough challenges of its own.

This is what I do. This is what you should look for in a coach. This is what it’s all about.

I’ve got 2 spots open for online coaching – full coaching – training and nutrition. If you are ready to commit to yourself, and invest in your health, with me as a guide, then click below.

LEARN MORE ABOUT ONLINE COACHING

I’m ready for you.

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,

The 10 Commandments of Nutrition

Nutrition and diets seem to be on a level of religious status these days. People swear by them as the end-all-be-all way of living, claim to cure disease, if you eat a certain food you are damned to hell, and these foods will cleanse the already cleansing and healthy organs like the liver and kidneys…

Sugar is the devil. Carbs are the devil. Gluten is the devil. Fat is the devil. Animal protein is the devil…. CAN I GET AN AMEN?!?!

Whatever happened to finding what works for you and keeping it to yourself, or at least not talking about it like it is some sort of miracle approach, or pushing it on others?

It’s one thing to suggest something that worked for you might work for someone else, but it’s another to use a social media platform and proclaim from the top of a mountain that you are telling people the right way to eat, and the right way is your way – or even worse consider yourself a nutrition coach…

HOWEVER…

I GIVE YOU THE 10 COMMANDMENTS OF NUTRITION! 

There are some things, that should be accepted as universal when it comes to our diet. Keep in mind, these would be for a generally healthy person because certain medical issues have their own set of rules and nutrition guidelines.

1 – Thou Shall Drink Water – our bodies are made of a lot of water, so it’s a good idea to drink a lot of it. Simple.

2 – Thou Shall Eat Vegetables – all colors, mix it up, we all know veggies are good for us.

3 – Thou Shall Eat Protein – no matter what your goals are, you do need some level of protein in your diet to not only survive (because just surviving is lame) but to thrive! Studies have shown that while not necessary, or advantageous, HEALTHY individuals can consume 2g/per pound of bodyweight in protein with NO adverse effects.

4 – Thou Shall Minimize Processed Junk Food – eat your heart out IIFYM pop tart eaters… while some may be able to do this, the fact of the matter is it’s not a long-term approach nor an ideal diet for a healthy, optimal lifestyle, or diet that is promoting internal cellular health, longevity, and minimal inflammation.

5 – Thou Shall Minimize Trans Fat Intake – going off of 4, Trans Fats – partially hydrogenated oils found in processed baked goods, poor quality desserts, greasy foods, etc. have been shown to be the one fat that we can all agree on is bad for your body.

6 – Thou Shall Listen to Thy Body – feel like pooping yourself after drinking milk? Feel like you are 9 months pregnant after eating Chinese food? Have to run to the bathroom after eating pasta? Then maybe your body is trying to tell you something! Awareness is key, and if you really listen to your body, it will tell you what you shouldn’t be eating.

7 – Thou Shall Not Drink Calories – the only time I recommend drinking calories is when someone is trying to gain weight. The fewer calories you can drink, the better off you will be – plain and simple.

8 – Thou Shall Not Covet Thy Neighbors Diet – “Tina is doing _____, I am going to do that too!” If you haven’t noticed, the human body is super complex. We are all different. Just because something works for one person, doesn’t mean it will work for others. Refer to #6 as well.

9 – Thou Shall Try to Prepare Their Own Food as Much as Possible – most restaurants meals weigh in at easily over 1000 calories. The more control you have over what you put in your mouth, the more success you are likely to have.

10 – Thou Shall Not Be An A-Hole About Other’s Nutrition – if someone is getting results, and they are enjoying their diet, let it be. Even if you don’t agree with them, if they are ENJOYING it, that’s great.

However, if someone is hating the diet plan that someone else told them they NEED to do, this would be an opportunity to step in and show them the light – that no matter what diet you choose to or have to follow, it probably doesn’t need to be as painful or bad as you might think.

 

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,

Something Over Everything

We want it all. We want it now. We want to do mega change right now…

Some people can handle this, but most people will crumble, and quit. Think about anything big, and life-changing.

This time 3 years ago I was just under one month out from my wedding. I may be a bit biased, but it was the best wedding, ever. Everything went smoothly, most everyone had fun (there was ONE incident that I won’t name names…but it definitely has turned out for the better 🙂 and it was a wonderful night.

We spent almost 10 months planning that wedding. Working on a little bit at a time, even 30 minutes of doing something when we could, chipping away at our checklist, and our bank account.

Anyone else who has planned a wedding would tell you it would be crazy to try and plan a successful day and night in a few short weeks or days.

A few months ago, we bought a house. We had been saving for YEARS to be able to make a substantial down payment. Putting a little bit aside each week, and increasing this amount by even $5 if we could.

We got the house, and we reached our goal of being able to put a great amount down.

Now we are tackling being parents. We learn something nearly every day, and we build off of that. Luckily, Adalynn only grows one day at a time, so that kind of regulates how much new stuff can pop up overnight.

We will be learning through this process as we go, rights and wrongs, ups and downs, all along this wild ride that is life.

Enough analogies – when someone is looking to reverse years and years of no self-care, self-sabotage, and not taking care of their health…they want it to happen NOW.

They sign up for a 5 day per week workout, (even though they haven’t worked a muscle in years) an intense and often radical diet program, throw away everything in their cupboards, because it’s time for a cleansing. Well, what often comes of that? Burnout, disappointment, and regression. The ol’ hampster wheel of progress…

So this is where I encourage you, if you are doing nothing right now for your health – just do SOMETHING. Pick one thing. Walk 10 minutes on a Monday. Eat one vegetable at dinner. Do one pushup each morning. Eat one less bon-bon per week. Drink one less soda per day…pick any of those things, and do it. Again, and again, and again…

Then build on it. Ask yourself, “okay, what can I add now?” Another walk? Another pushup? One less soda?

Just like chipping away at loans, building up a savings account, or planning a huge overpriced event (worth it 🙂 – it will take time, and little steps along the way to avoid overload and burn out.

It won’t always be easy, you will have little slip-ups, but it will be totally worth it in the end.

 

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,

This ONE Food May Be Holding Your Fat Loss Back

Recent groundbreaking studies have been released just this past week showing some very convincing evidence that one food and one food alone needs to be cut out of your diet immediately if you really want to lose fat for good.

Researchers and experts have all claimed that this research is truly groundbreaking, and think it will lead to the reversal of the obesity epidemic in our country. What is this ONE food that is holding us all back from reaching out true goals?

It’s the ONE food that YOU have no self-control over. Yes, I made all that previous stuff up.

Because there is no ONE food or food group that is to blame for everyone’s struggles with weight. For some, it’s not even necessarily food!

I’m sick of seeing these type of clickbait style articles on the interwebs and social media, blaming one food or food group. Of course, anyone can find a study these days to back up their opinion – it’s called cherry-picking the data in your favor.

Or, you can find studies that have been done on nematodes, and just assume that the same outcome will happen in humans and the same dosages per pound/kg…not the best strategy.

Everyone has that food, or food group, or several foods that once you start, it’s hard to stop. Like the following (*the first two are my own*):

  • Mom’s Chex Mix – I think the 3rd ingredient is crack, so this makes more sense.
  • Tortilla chips and salsa – because salt, fat, AND carbs in one food make my brain happy
  • Beer at a sporting event – because everyone else does it…
  • Sweet’s in the breakroom – because that’s all that is there to eat, and I’m stressed
  • Treats after dinner – because I have that sweet tooth and need my fix after dinner
  • Snacks during the football game – because everyone else does it, so we can Thursday, Saturday and Sunday.

Whatever your uncontrollable food, time, or situation might be…that is likely where you need to start looking to change.

Many of these situations or foods are examples of what we feel is the norm, or what society shows us to do.

Commercials, advertisements, and our friends – all tailgating, drinking beers, with a smorgasbord of food at our disposal to enjoy.

Rough day? Ice cream after dinner will make it better – even though you are full.

You’re planning on ordering the loaded enchiladas? You should probably eat this whole basket of chips and guac before you do that – because it’s there on the table, so why waste it?

How many opportunities are do you have to say yes or no at a restaurant, game, bar, or even at home?

  • Can I get you more ______?
  • Would you like another ______?
  • Would you like _____ with that?

And most of the time we say sure, yes, or hell to the yes (depending on how many beers deep we are)

But here’s the newsflash – it’s okay to say no. Break the norm. Say no thank you. Pass on the extras or the side of _____. Have a water, because deep down inside you know how that one more drink will make you feel tomorrow, and that you do really care about your goals…

It’s not one food that is keeping America fat. It’s our relationship with food, our glorification of the “normal”, and our overall portion sizes and quanity of what we truly eat – without even being aware – it’s all normal to society.

Screw normal. What is normal in this country clearly isn’t helping. Break the mold, and be different. Your health will thank you.

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,

One Step At A Time Will Lead to Many Leaps Forward

“That’s IT! I’m getting healthy…on Monday.”  – anyone who has decided to try their hand at a diet/exercise routine.

The problem is that most people who decide to finally do something about their health go at it like a guy trying to ride a unicycle, blindfolded while juggling up a flight of stairs…instead of just walking up that first step.

They throw away all the “bad” foods, sign up for a 5 day per week high-intensity workout program, buy the latest activity tracker, load up supplements and swear off of bread forever.

Well just like the unicycle juggler, eventually something’s gotta give, and a fall is going to hurt way more than the person just stepping up the stair one foot at a time.

Trying to make too many huge life changes at once CAN be done, but most of the time it is too much to handle and leads to total failure and “I’ll try again next week” syndrome.

So why do people not want to do the simple, step by step, one thing at a time thing? Because it’s not sexy. It’s not on the cover of magazines. It’s not talked about on TV. It’s not sold by MLM’s trying to get you to lose 30 pounds in 10 days…it’s TOO simple!

What would you rather have:

A – Lose 52 pounds over the course of a year, slow and steady, and have a good chance at keeping it off?

B) Lose 52 pounds in 3 months, while living at the gym, starving yourself, being a social hermit ALL with a good chance of gaining it all back (and then some)?

52-pound weight loss is 52 pounds – why should it matter that it takes 3 months or 12 months? Especially when the 12-month process is more likely to succeed, less stressful, and in the grand scheme of things isn’t that long anyway.

So before you decide to jump on the latest diet trend next Monday, answer these two questions and start here, today…

What foods/drinks do you eat too much of right now? – Eat half of them.

How many days per week do you exercise? – Keep that number the same

WAIT! You don’t want people to exercise MORE??

No, not yet if they decide to focus on diet – which most people should. Again – simple is effective. Why try to fix diet and exercise habits at once, when one or the other might be big enough change?

Once a dietary habit or lifestyle change has been made, THEN maybe we consider adding in some exercise, even one day per week – but here’s the secret…you gotta keep up the dietary habit AND be consistent with the workout day.

After this becomes the norm, then we add another step, and another, and another…until before you know it you have lost significant fat, feel better, and hardly noticed that you were “dieting” or “working out” the whole time.

***UPDATE***

A few weeks ago I wrote about training one of my client’s grandsons who were in town. I found out yesterday that one of the boys decided to sign up for the school running club because I told him he would be good at it. This literally made me so happy, I had a little proud papa tear in my eye. This is why I do what I do. #Blessed

 

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,

The Problem With Absolutes In Fitness Marketing…[Breaking it down…]

***These embarrassing photos were taken 2 seconds apart plus some quick filter work***

This is the problem with the digital world and marketing – who knows what is real, and what is fake anymore? With so many fitness gurus out there caliming that “their secret method will get you ripped in 20 days…” what is right and what is wrong?

A client of mine asked me about a Facebook ad he saw the other day from a fitness guru. The title was ” the 6 WORST things you can do if you want to ignite your body’s own fat-burning furnace and get lean, strong & totally ripped in less time”

First thing is that the worst thing you can do is not even on the list – doing nothing at all. Second, everything is relative to the goal, and the process – so I’ll break down this guys list…

1) Doing Isolates Exercises – Doing isolated exercises like bicep curls and tricep kick-backs will NOT get you any significant results. These one-muscle-at-a-time moves simply don’t stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

He is totally right. From an energy expenditure standpoint, isolation exercises are terrible. However, if someone wants their arms to look better, or be stronger, doing some form of isolation work can help.

Compound movements ARE much better for hitting multiple muscles and getting the most bang or your buck – squats, deadlifts, presses, rows – are the big 4 compound lift varieties.

If you ONLY do isolation exercises and expect the fat to come melting off, well, you will be waiting a while.

2) Working Out With Machines – Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers — that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

Again, this is true – in the right context. But some people only have access to machines or don’t have the stabilizer muscles to use a barbell or dumbbells quite yet… and cable machines don’t really count as machines because rows, pulldowns, and other single cable exercises are great.

Also, the whole “less fat burning and less muscle definition” is total BS – doesn’t matter what your workout is if your diet sucks, you won’t have any muscle definition.

3) Doing Long Bouts of Cardio – If you’ve been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

I probably agree with him the most on this one. Traditional cardio is not necessary to lose fat, but it still put on a pedestal when it comes to “being healthy”. You don’t get in shape by running, you need to be in shape to earn the right to run long distances – or you might pay for it later.

BUT – if you enjoy long runs, AND they do no harm to your body – go for it!

He argues for the shorter duration, high-intensity work – which I tend to side with as well, for convenience and time sake (however, to get the max effect from high intensity work, it needs to be at high intensity, not so-so intensity, which I also see a lot of) Again, if you like the long steady stuff, and it doesn’t harm you, go for it!

4) Doing crunches or situps to get a six pack – If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six-pack. In fact, doing any exercises that target your abs won’t get you a six pack either! These so-called “ab” exercises are a complete waste of time. They don’t make your abs get any more defined and they definitely don’t burn any fat.

Correct again – to burn away fat we need a caloric deficit. Crunches and situps are not ideal for training the abs. However, completely ignoring to train the core is a big NO NO. It’s not about targeting the fat, but about building up a strong core which helps prevent back problems and is also often the weak link on many exercises.

The funniest part about this post is the line “I’ll show you how to burn away the “ab flab” while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six-pack abs.”

This had me laughing because he is still full of ****. Making it sound like you can isolate each one of the six-pack muscles…we all have a six-pack, it’s the fat that covers it that must be burned away.

5) Repeating the Same Workouts Over and Over – your body has an amazing ability to adapt quickly and when it does, that’s when you hit the dreaded plateau and you stop making progress. 

This is sort of true. You can do the same workouts over and over and still get results – as long as you are progressing in some way, shape or form. Adding weight, adding reps, reducing rest, are all ways to still progress with the same exercises.

For cardio, changing up the modality CAN help, as our bodies can adapt to running, biking, etc. and become more efficient (burn fewer cals). So this is where I would agree with him and say if using cardio (high intensity especially) – change it up after about 4-5 weeks.

6) Doing Looooong Workouts – you don’t need to spend countless hours working out.

True. If you are using your time wisely, you should be able to get an efficient workout in and out of the gym in 45-60 minutes.

Again – diet is very important here as well. You can lose weight without any exercise at all. However, exercise is all about what we build, sculpt and shape on our bodies. This is why lifting weights is so important – yes you burn calories from lifting – but it’s more about challenging your muscles to change them, and create a lean, strong physique.

So while he makes many valid points – they aren’t absolutes, and actually aren’t anything “secret” or “fancy” – just basic physiology and the principle of progressive overload.

These click-bait links are meant to hit you in the emotions, and get your money fast – but this is the point, and that is all. Once you dig more into this “secret method” it’s nothing secret, or unique.

Do the work, challenge yourself, and make sure your nutrition matches your goals. Simple – but not easy.

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,

What Exercise Did For Me, And Why it Matters

I recently had the chance to work with one of my clients grandkids. They were visiting town for a couple of weeks and I told her to bring them to her sessions.

The boys came in the gym for the first time and sat on the bench with their heads down, quiet, and probably a bit nervous. I asked what music they wanted to listen to and I didn’t get much out of them.

We started the work out and they were still quite quiet and reserved. Now, both of these boys are not really into sports, and enjoy playing the latest video game more than sports – right now…

The workout was going okay, until we got to the finisher of some sled pushes. It’s like it brought out a totally different kid from each of them. They both got energized, and very competitive. By the end of the week, the boys were pushing 250 pounds on the sled, and asking for more!

I don’t know if the few trips to the gym will change anything in their paths, but I hope it does. Why? Because this is my goal, my mission, my “manifesto” as to why I love fitness – because of what it did for my life.

I used to be a quiet, more reserved and introverted kid. I had friends, but was afraid to go out of that group. I played sports, but was pretty soft and not the most “hardcore” athlete. I also was (still am) a huge Star Wars “nerd”, comic book “geek”, and into playing “nerdy” video games like Starcraft and Diablo.

I started lifting my freshman year of high school for football. Besides how it felt when it started physically changing my body – more importantly was how it mentally changed me. The challenges of the workouts, and always trying to push myself to improve, and wanting to do more created a drive in me that I could relate to my sports AND my video games. Like leveling up your character in a game to unlock a new superpower, I was leveling up my strength on bench presses and squats.

Building up muscles like the superheroes in the movies and comics was obviously a physical boost, but the entire process changed my confidence, personality and overall demeanor for the best.

I still love Star Wars, I still love Superhero movies, I frankly don’t have time for video games, but I also love weight training, challenging my body, and pushing some heavy sleds around.

This is why I love training, and why my mission is to get people to find something in the gym that they enjoy, that will change them physically and mentally, and improve their lives for the best.

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,

You Don’t Lose Fat in the Gym

Can we please stop focussing on the calorie burn at the gym? Or stop caring about how sore, tired or sweaty we are after a workout?

The truth is, you aren’t actually losing any fat during a workout (unless it’s a pretty long one like a triathlon, then you are losing a bit). All loses during a training session are glycogen and water.

And this is just fine because we shouldn’t be focused on our workouts as fat burning sessions anyways – it’s everything OUTSIDE of the workout that causes the magic to happen.

Bodyfat – what is it?

From Wikipedia:

Body fat, or adipose tissue’s main role is to store energy in the form of lipids, although it also cushions and insulates the body. Far from being hormonally inert, adipose tissue has, in recent years, been recognized as a major endocrine organ, as it produces hormones such as leptin, estrogen, resistin, and the cytokine TNFα. 

When it comes to burning away fat, we are concerned about the lipids, or the actual fat cells which we want to burn away.

First, let’s look at the hormones that our fat cells produce, and why it makes carrying extra body fat even more harmful and stressful on our body.

Fat’s Hormone Production

Leptin tells us that we are full – so the more fat we have, the more leptin we are producing to TELL our brain that we are full. Obviously, we choose to ignore these signals.

Estrogen, the female sex hormone, is found in higher levels in more obese people, men and women alike. Not good for our manly men…

Resistin increases the amount of LDL, thus increasing the risk for heart disease and heart attack by accelerating the LDL accumulation in our arteries.

Lastly, Cytokine TNF (tumor necrosis factor) a is a pro-inflammatory that helps prevent tumor growth (good!) but does it by increasing fever, inflammation and overall body stress (not good).

All around, the more of these hormones we have in our body, the worse off we are.

Back to Lipids

Lipids are made up of Carbon, Oxygen, and Hydrogen.

When our fat is oxidized (burned) – how do we actually lose it??

These compounds are broken down in our cells and turned into CO2 and H2O.

We breathe out CO2 and we pee out H2O – and this is how we actually lose fat.

But what really causes this fat oxidation? If not working out, then what is it?

How to burn fat.

Training stimulates muscle damage and uses up glycogen during training.

When we finish training, our muscles are damaged and our body begins the repair process. Cell signaling happens, and our body increases responses to repair the muscle thus increasing metabolism, and yes, drawing on fat cells for SOME energy. BUT – even this isn’t that much!

The largest chunk of fat burning is happening right now. As you read this your metabolism is working. Always doing things inside your body, you are burning calories right now, and 24/7.

Fatty acid oxidation is an important process of our metabolism, and it is slightly increased after training, and especially when we sleep (why sleep is so important) – as this is when our body’s are trying to repair and rebuild everything that we broke down at the gym.

Our basil metabolic rate is the largest contributor to our calorie burn, and it always will be. 

Stop focussing on the calorie burn of workouts, start focussing on the quality or your workouts – did you improve? Did you get faster? Stronger? (or was it a recovery workout?) – this is what training is for. When you start focussing on “gaining” in the gym, you will start losing outside of the gym.

Nothing fancy – crush weights in the gym, find a caloric deficit, listen to the hormones that tell you that you are full, and go to bed a little hungry every night, and I promise you will start losing some fat.

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,

29 Tricks to Improving Your Health

Look, none of these are really tricks, but they may be some things that you never thought of trying when it comes to creating a healthier life. Will these work for everyone? Nope. Will they make sense for everyone? Nope – but read through these quick hitters and maybe you will pick up on something that you never thought of.

These are in no particular order, as I’m writing them as they pop in my head.

1) Start your morning with a big glass of water – right when you get up. We lose water in our sleep and often wake up dehydrated. Replenish these losses ASAP.

2) Use the same water bottle throughout the day to track intake. If it is 24 ounces, and your goal is 100 ounces – you know that you need 4 of those bottles.

3) Place rubber bands or hair ties on the bottle – and every time you finish a bottle, take on off an put it on your wrist.

4) Trouble staying asleep? Shift some of your carbs to later in the day – this won’t make you fat, but it will help with your serotonin production.

5) Turn down the lights when the sun goes down – this will help keep in normal circadian rhythms, and can help with metabolic processes.

6) Don’t use melatonin to help sleep – it doesn’t work that way.

7) If you are active and have trouble staying asleep or getting deep sleep, consider a ZMA supplement – zinc, magnesium, and B6 are all needed in higher levels for active individuals.

8) Consider using a sleep cycle alarm clock. This will sense when you are most awake and wake you at a time when you aren’t in a super deep REM sleep – which can make you groggy even if you get 7-8 hours.

9) Make it a point to walk continuously for at least 15 minutes every day. Then build on that.

10) Stop drinking your calories.

11) Take a cooking class and learn how to make your own awesome food.

12) If you are not a broke college kid or a 10-year-old, stop eating like one – grow up, eat your veggies, and put the candy down.

13) Trigger warning: Again – you are a grown ass adult – stop eating candy. Seriously. (Yes, I’m shaming you here)

14) Learn how to lift weights, and learn from a professional, not an Instagram booty girl or abs bro.

15) Don’t chase the “feeling” of your workouts. Being sore after every workout is NOT a sign of a good workout.

16) Balance your intense workouts with low-intensity recovery work – this will make sure you hormonal and nervous systems stay balanced.

17) Don’t workout to earn food. You are not a dog.

18) Don’t factor in exercise calorie burns into your nutrition – these estimates are highly inaccurate and can lead to unhealthy relationships with exercise and food.

19) Eat birthday cake.

20) If you are afraid of birthday cake, your mind is broken.

21) Eat .8 to 1 gram of protein per pound of bodyweight. I can’t say this enough, and people still are only eating 40 grams per day and wondering what the next secret is. If you haven’t tried this, try it, work up to it slowly though, or you might be a bit gassy 🙂

22) If you struggle to hit your protein goal – get a powder, they aren’t just for bros.

23) Sometimes the simplest workouts are the best – don’t over complicate it.

24) Have veggies or fruit at every meal.

25) Do a 30 minute day audit. Write out the whole day in 30-minute blocks and write what you are doing during that time – I bet you will find more room to exercise.

26) Make someone’s day

27) Read nightly – something that is not work-related. Don’t watch something that upsets you before bed. If the news upsets you, don’t watch it. If facebook gets you fired up, get off it.

28) Get outside more. Set your phone in silent/airplane mode – and explore outside.

29) Make connections with real people, you never know what will come of it. Nobody cares about how many friends you have on social media.

If you need more help coming up with a process that you can maintain, sustain and make gains, let me help you. Click here to check it out!

Like what you read? Want to get up to date blog posts sent directly to your email? Sign up below!

Stay healthy my friends,