Real Time Results

RealTimeResults

“Fitness and health is a marathon not a sprint.”  For those of you who have just started in your fitness and health journey just know that just making the decision to become healthier is a HUGE step and along the way you will have ups and downs, you will take 2 steps backwards to take one step forwards.  In my own journey I have taken 5 steps backwards to take 1/2 a step forward.  It’s really hard to make changes and stick to them through thick or thin, yes even for professionals.

I think the biggest thing people fail to understand when they are making changes is that it is going to take time and it’s not going to be a quick fix, anyone selling you a quick fix is straight up selling you snake oil.  We live in such an instant society that when results aren’t generated quickly it quickly becomes frustrating and then we move onto something else that promises real results in even fast time.  The fact of the matter is that it is going to take work and a consistent effort.  You will make mistakes, you will become weak and not do the things you said you would do (like make it to the gym) or do the things that you said you wouldn’t do (like eat a whole sheet cake).  Its very hard to be perfect and its hard to live up to the perfect expectations that we have for ourselves.

As much as I would like to sugar coat this for you and say, it’s easy to do.  I can’t.  The process is very simple, it’s just not easy, and all those people that you see on IG or FB flaunting their results and their bodies.  Just remember that they have bad days too where they mess up royally and completely mess up on their diet, or skip the gym for 2-3 days in a row, or have other things going on in their lives that they don’t show.  Not to mention these people are not you!  They have strengths and weaknesses just like anyone else, its not even a fair comparison if you compare yourself to them.

Long story short, being healthy, looking good, and feeling good is a marathon not a sprint.

Best Foods to Help Your Performance

Brain Foods

Best Foods to Eat To Help Your Performance

Nutrition plays a HUGE part for physical prowess but also mental dexterity so the way you eat should always be of high priority when it comes to performing your best.  The following suggestions if eaten (in reasonable proportions of course) can help you do more and produce better results.

1. Nuts!  They contain monounsaturated and polyunsaturated fats to help keep your arteries clear and blood flowing freely without any restrictions, as well as increase levels of serotonin to boost mood.  Since they also contain fats they will create a longer lasting feeling of satiety (the feeling of being full) than some other foods that will be broken down by the body more quickly, thereby increasing your attention span and/or physical endurance.  Just one ounce a day is about right to help create this lasting effect.  If you’re not sure how much an ounce is, it’s about 24 almonds or 12 walnuts.

2. Fish, especially wild salmon, whitefish, tilapia, catfish, flounder and mahi mahi is a good sources of lean protein and omega-3 fatty acids which are artery-clearing (just like the nuts listed above) and also help reduce inflammation that can hamper athletic performance and contribute to chronic conditions like heart disease.   The suggestion to eating seafood is twice a week (or about 8 ounces total) to reap its anti-inflammatory benefits.  Its also best to stick to the fish rather than the pills if you can.

3. Coffee.  100mg of caffeine is close to the amount you’ll get in a cup of black coffee and has been proven to improve memory recall but you probably knew that without the being told that. Caffeine helps to increase mental and physical performance by blocking  receptors in your central nervous system that are responsible for binding a compound called adenosine. When you inhibit adenosine, you get increased activity of dopamine and glutamate, two feel-good, alertness-increasing brain-stimulating compounds, whalah super productive workdays and workouts. 

4.  Carbohydrates.  Protein may be important for building muscle, but carbohydrates are still the single most important component of an athlete or workday worrier’s diet.  Carbs are a very important when it comes to macronutrients because the body does need them to help break down fats and proteins correctly and get the most use out of them.  You can never go wrong with having a bowl of oatmeal in the morning before work or as part of your meal plan for your body’s performance. 

5.  At about 100 calories a piece, bananas and berries are a great source of easy-to-digest sugar and natural electrolytes. They are one of my favorite post-event recovery food, and for good reason: One medium banana contains 422 mg of potassium, which your body needs to regulate fluids and prevent muscle cramps and spasms.  Because you sweat out potassium during physical activity, it’s important to replenish as soon as possible afterward.  While the berries have antioxidants such as vitamins A, C, and E help protect against oxidative stress and free radicals that form in the body during a tough workout and berries are one of the best sources out there.

6. Leafy green vegetables.   They are full of antioxidants and carotenoids, which boost your brain power, and help protect your brain. The greener a leaf vegetable is, the better.  Leafy green vegetables are also full of B-vitamins, which are proven to help your memory, focus, and overall brain health and power. They also contain folic acid, which improves your mental clarity. So enjoy your veggies.

 

7.  The break down of a person’s food intake should be something like the following:

  • 50% from carbohydrates (complex carbs like oatmeal or brown rice or fruits and berries
  • 20-30% from protein
  • 20% from fat

Tools to help measure this would be the My Fitness Pal or Lose It apps.  They will help you track your workouts and eating habits so that you are able to gauge how you are eating, what you are eating to little of and what you need to cut back on.

Now-a-days its also about edging out the competition and by changing your diet to good foods you can do just that.  Feel free to leave a comment or email any questions to kristin@fitnesswerqs.com and be sure to stay tuned for more articles on healthy living and workout suggestions.

Where do you buy your protein powder (multi vitamin, protein bars, etc.)?

I’ve learned a thing or two over the years about how to shop for supplements. I am on a budget like everyone else. The first step in shopping for supplements is to do your research. Not just price shopping but to understand if the supplement even makes sense for your goals or if it really delivers on its promise. If you eat fish and other omega-3 rich foods you may not need to take fish oil. If you don’t need it, then you are wasting your money. You many need a multi vitamin but not one that you take four times a day. If you can’t remember to take one, then you are wasting your money trying to take four.

The next step is to try before you buy. Nothing is worse than buying a huge container of protein powder to find out you hate it. Places like the Vitamin Shoppe offer single servings of protein powders so you can give them a test run before committing to a larger purchase. Vitamin Shoppe often has Wellness Fairs in their stores so you can try different supplements before you buy and leave with some things to try at home as well.

The sample box trend also offers you a chance to try selected samples on a monthly basis. I recently signed up for Bulu Box to see what kind of samples they would send based on my selected criteria. My first box included a multi vitamin sample as well as a sleep aid I had been meaning to try. It’s a fun way to get introduced to new brands you might not be familiar with.  You can earn points by reviewing the products you tried and use these points for discounts on purchases of full sized products.

You might be surprised what supplements you can find at your local discount store. Target carries Designer Whey Protein Powders and an Up & UP version of EmergenC. You can often find name brands of protein powder, like Muscle Milk, at Cosco. My secret place for protein bars? Big Lots. You never know what you might find but I often find Designer Whey, Luna and LaraBar ALT bars and EAS protein shakes. Dry roasted edamame is not a supplement but I also stock up on it while I am there.

My favorite place to buy my supplements is online. All Star Health has the best prices I have ever found on my multivitamin, Vitamin D and calcium supplement. Amazon has the best prices on Ovega and Beverly International. Compare prices between these sites (and others) and don’t forget to factor shipping into the equation.

Living healthy doesn’t have to break the bank. Most of your nutrition should come from real food. Supplements can add to your nutrition and cover gaps. Being a savvy supplement shopper can help keep you feeling good and on budget!

 

 

Why you can’t stick to your goals.

As a trainer most of my clients come to me because they are wanting someone to keep them accountable to their fitness goals.  They need someone to remind them why they are there and what they have set out to do.  If you are trying to do this on your own it can be very difficult to do… Notice I said difficult, NOT impossible.  If you want something but having a hard time getting there, don’t worry because I have all the answers (well maybe)! Continue reading

5 Best Glute Exercises

This article is for women and men alike.  Women are always wanting that ass that gets noticed and men… And, well the same thing goes for you men out there, women love a great ass on a guy.  Follow these next steps to getting a showcase derriere.

1) Single Leg Leg Press – I apologize now if I state the obvious features of this exercise:  The biggest mistake I see people making when doing the leg press is they have the seat to far back to get a full range of motion, so they only end up getting half the movement they could be getting which leaves the glutes hardly used at all.  So put your big kid pants on get the seat into a position that feels way to close and press it out!  Secondly, Continue reading

What to Eat Before and After Your Workout

When working out/training you have to fuel your body.  There is a definite science behind all of it that will and does effect your results.  However depending on your goal this is what I suggest to do:

  1. If you’re trying to lose weight, do your workout first thing in the morning when your fasted and haven’t eaten anything and then when you’re done eat something small with a protein and a carb, like a protein shake with one scoop of protein and half of a banana or 3 egg whites and 1/2 a cup of oatmeal.  Keep your portions small and a PS, please don’t go carb or fat free your body needs those nutrients to stay healthy.  The side of the oatmeal container says. right on the front, oatmeal helps with heart health.  Diet wisely!
  2. If you’re a skinny little kid trying to put on muscle…  Well this is going to depend on your stomach.  Personally I can’t eat within 2 hours of going to the gym, I get super nauseous.  However if that doesn’t bother you, you can eat right before you go lift. Eat something with carbs and fats if you like.  What you are trying to do here is give your body something else to burn so that your muscles can build.  If you put a little something into your stomach your body will start to digest the food in your stomach and let your body reap more of the benefits from your work out.  After your done lifting have a protein shake, with fruit juice or a piece of fruit and maybe even add a tsp of olive oil.  Protein, fats, and carbs all work together to help optimize your bodies absorption and eat within 30-45 minutes after working out.
  3. If you are training for a running race such like a 5k or a marathon.  For a 5k I wouldn’t necessarily be concerned about eating before hand because it’s such a short race.  I would make that decision based off of how I was feeling that morning.  Now a marathon is a different story, you have to eat!  For most it’ll be a 4+ hour race, so eat lightly before your race, simple carbs would be best, bananas, bagels, things like that.

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4 Reasons Why You Should Lift

Lifting weights not only creates a stronger, healthier, and more resistant body but it also gives a confidence and pride within yourself.  So lets just cut to the chase as to why you should lift:

  1. Increased metabolism.  It takes more calories to maintain a pound of muscle than it does to maintain a pound of fat.  Not that you have to become muscle bound but changing your body composition to put on a pound of muscle you will burn about 50 more calories a day.  Quick math 50 x 365 = 18,250/3500 = 5.2 pounds burned in a year that you didn’t have to “work” to lose.  More quick math if you put on 5 pounds of muscle you will burn of 26 pounds of fat with in a year… Everything else staying the same.  Sign me up for that!!!
  2. Increased bone density.  To the women reading this, this point is SUPER important for you because of osteoporosis and osteoarthritis.  When we lift the muscle will tug on the bone which will force the bone to have to become stronger to support the muscle.  So wah-la stronger muscles equals stronger bones which equals a better quality of life.
  3. Stronger body in general.  This is sort of stating the obvious but when you workout your body becomes stronger and more resistant to injury and sickness.  It’s not proven but I honestly believe that I almost never get even a common cold because I workout. I keep my body working at a high efficiency level to the point that I don’t get sick and if/when I do I am back to feeling better in less than three days.
  4. Great looking body.  Lets face it when you step out on the beach with your tinny weeny yellow polka dot bikini people will notice that you go to the gym and that you have put in countless hours working on your look.  There is no better confidence booster than that!

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The Best Way to Lose Fat

I have no magic pill to suggest and no special move for you that will help you lose weight quickly.  The best way to lose weight is habit change.  The process is very simple but you have to be ready to make the transition so here we go…..

1. Track your habits.  When I have to make a habit change I’ll track my habits for two full weeks.  I do this because I know that every typical situation in my life will happen within those two weeks and I can get a better gauge of how, when, where, and why I do my habit.  Then from there I know my triggers and what sets my habit off. Continue reading