How to eat for best results

How to eat for best results

How to eat for best results

The foods that you eat make a huge impact on your fat loss results. But it’s not just aboutwhat you are eating, it’s also about how much and how frequently you eat.

All of these factors make the topic of how to eat for best results a hot one with my clients! So let’s dive into the most popular eating strategies…

A quick online search produces two popular eat-for-fat-loss strategies: Intermittent Fasting versus Six Small Meals.

Which strategy works best? And, more importantly, which strategy would work best for YOU? Let’s find out…

Intermittent Fasting

This eating strategy cycles between periods of eating and periods of fasting. The content of your meals during eating periods is not a factor. Some cycle between eating and fasting each day, creating a small window for eating and fasting for at least 16 hours, while others cycle eating and fasting across several days, taking as much as 48 hours at a time to fast.

Pros: Humans have been fasting for thousands of years. Our bodies are well equipped to handle periods of fasting. Research shows that fasting produces benefits for disease prevention, metabolic health, weight loss and even life extension. Some find it less work to fast rather than to plan for several small meals. During eating periods you get to eat whatever you want.

Cons: Abstaining from nourishment for long periods of time can be challenging, especially when food is all around you. Socially it can be awkward to skip meals while your friends and family break bread together. Some find themselves overeating during eating cycles, and some find the ongoing absence of food to aggravate food obsession and to produce an unbalanced focus on food.

Six Small Meals

This eating strategy, of breaking the traditional 3 square meals into 6 smaller meals that are spaced 2-3 hours apart, has been used by body builders and fitness competitors for years. The content and size of each meal is an important factor of this eating plan. Meals early in the day contain lean protein, fiber-filled veggies and a small portion of complex carbs, while meals later in the day are smaller and do not contain any complex carbs. All meals are low in fat.

Pros: You never feel hungry. By fueling up every 2-3 hours you never get the feeling of deprivation that comes with fasting. Energy levels are steady and high due to the constant supply of wholesome calories. Fat loss results are steady, and, when done with an exercise plan, muscle is maintained.

Cons: You have to plan ahead. Every. Single. Day. Get used to carrying around a small cooler filled with containers of chicken, broccoli, brown rice and sweet potatoes. Each meal is small, so restraint is required. Unless you are including the occasional cheat meal, or cheat day, there is no room in this diet for empty calories or comfort foods.

Conclusion

The facts are out there to prove that both of these eat-for-fat-loss strategies work. There are photos of real, actual people who have subscribed to each of these methods and have gone from flabby to lean. Both methods irrefutably work.

But why? How can two methods that utilize opposing strategies both produce fat loss results? And which one is better? Let’s dive deeper into what makes these eating strategies work…

1. Meal Timing

When you eat is a factor with both of these eating plans. This means that subscribers to both plans are required to wait until the appointed time to eat. So mindless snacking, or grabbing a muffin just because it’s there, is out of the question. This reduces overall calories, which is key to weight loss, and explains why both plans produce results.

2. Meal Content

The Six-Small-Meals plan focuses on the content of each of your small meals in great detail. Your meals contain lean proteins, fiber-filled veggies, and limited complex carbs. This detailed control of calorie content is largely why this plan is a sure bet for fat loss, not just weight loss.

Intermittent Fasting does not consider the content of your meals during eating periods.

3. Meal Size

The Six-Small-Meals plan also focuses on the exact size of your meals, which makes sense since you are eating six times each day, and excess calories would quickly add up. Typically this is done by weight, so as you pack your meals for the day you’ll be using a food scale to ensure that you have exactly the right amount of lean protein and complex carbs. Veggies are often measured rather than weighed.

Intermittent Fasting does not consider the size of your meals during eating periods.

So What’s the BEST Eating Strategy for FAST Results? As we’ve discussed, both of the eating strategies above are capable of producing results. This is due to the fact that both plans result in a lowered caloric intake.

When it’s all said and done, weight loss comes from caloric balance.

Remember the junk food diet where the professor lost weight eating restricted calories of only vending machine food? As long as you are taking in fewer calories that you are burning, you will end up losing weight.

While both of the strategies above end up curbing your calories, only the Six-Small-Meals plan encourages wholesome calories that are ideal for burning fat and building muscle, which is why this is the plan most used by body builders and fitness competitors.

When it comes down to you choosing your own eating strategy it’s important to determine what will work best with your lifestyle. If carrying a cooler with you and making time to stop every 3 hours to eat a meal is simply not something you can see yourself doing, then Intermittent Fasting may produce better results for you. The key is to figure out a plan for restricting calories that you would realistically be motivated to stick with. And the more wholesome the content of those restricted calories, the better and quicker your results will come!

The single best way to achieve your goals

The single best way to achieve your goals

We are living in a have-it-all, have-it-now world. Access to anything you desire is literally a key stroke away.

There’s one-click ordering. There’s food delivery in 30 minutes or less. There’s credit available with the swipe of a card.

More so than any time in history, we have forgotten the art of sacrifice.

Can you blame us? Mainstream marketing tells us hundreds of times each day that we should have it all, and that we should have it right now.

The problem with this have-it-all-right-now mindset is that real accomplishments require sacrifice and delayed gratification. And these real accomplishments are where true satisfaction is found.

Think about it for a moment. When was the last time that you felt proud of something that you’ve done? I doubt that it was for the shoe purchase that you just one-click ordered online :) More likely it was for a big project that you tackled at work, or a meal that you cooked for your family, or an 8K (or marathon!) that you finished.

Those proud moments have one thing in common: they all required sacrifice and delayed gratification. You gave up your time, you invested your attention and efforts, you put in the miles.

And then you achieved your goal and experienced that sweet satisfaction.

Learning how to sacrifice and delay gratification, rather than getting something right now, is a skill set. This skill set can grow as you use it more often. Just like a muscle that becomes stronger under resistance, your ability to sacrifice your immediate needs in favor of a larger accomplishment will improve the more you use it.

Sacrifice and delayed gratification are the name of the game when it comes to getting into great shape. Get comfortable with sacrifice and you’ll achieve any goal.

I know that’s not what any of us want to hear. We’d prefer the one-click-to-dream-body button over months of a controlled diet plan and challenging workouts. But by embracing and enhancing your ability to sacrifice you’ll gain traction on all of your big life goals, including getting that dream body.

I’m here to help you achieve your fitness goals. Yes, it’s going to require that you put in hard work and sacrifice, and I’ll be there with you every step of the way. Call or email me today to get started.

Travel WODs

Can’t make it to the gym or travelling out of town? Now you have NO EXCUSE to miss your WOD. Here is a list of 75 body weight-focused CrossFit WODs that you can do at home or on the road. NO EQUIPMENT needed (except a jump rope)……GET SOME!

#1
3 Rounds For Time:
Run 800m
50 Air Squats

#2
10 Rounds For Time:
10 Pushups
10 Sit ups
10 Squats

#3
For Time:
200 Air Squats

#4
5 Rounds For Time:
Run 200m
10 Squats
10 Push Ups

#5
3 Rounds For Time:
Run 200m
25 Pushups

#6
3 Rounds For Time:
10 Handstand Pushups
Run 200m

#7
20 Rounds For Time:
5 Pushups
5 Squats
5 Situps

#8

10-9-8-7-6-5-4-3-2-1 sets of

sit-ups and a 100 meter sprint between each set

 

#9

21-15-9 Air Squats Pushups

 

#10

Spend a total of 5 minutes in a handstand

 

#11

For Time:

Run 1 mile

 

#12

6 Rounds For Time:

10 Pushups

10 Air Squats

10 Sit Ups

 

#13

5 Rounds For Time:

3 Tuck Jumps

3 Squats

3 Broad Jumps

 

#14

8 Rounds For Time:

Handstand 30 seconds

10 Squats

 #15

10 Rounds For Time:

10 Pushups

Run 100M

 

 

#16

For Time:

Run 1 mile, lunging 30 steps every minute

 

#17

5 Rounds For Time:

Handstand 30 seconds

20 Air Squats

 

#18

For Time:

250 Air Squats

 

#19

4 Rounds For Time:

10 Tuck Jumps

10 Pushups

10 Situps

 

#20 For Time:

100 Burpees

 

#21

10 Rounds For Time:

10 Pushups

10 Squats

10 Tuck Jumps

 

#22

5 Rounds For Time:

Handstand 1 minute

Hold bottom of the squat 1 minute

 #23

10 Rounds For Time:

Sprint 100m

Walk 100m

 

#24 For Time:

100 Pushups

 

#25

10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:

Burpees

Situps

 

#26

3 Rounds:

50 Situps

Run 400m

 

#27

10 Rounds For Time:

10 Walking Lunges

10 Pushups

 

#28

10 Rounds For Time:

10 Burpees

Run 100m

 

#29

4 Rounds For Time:

Run 400m

50 Air Squats

 

#30

10 Rounds For Time:

10 Pushups

10 Squats

 #31

Tabata Squats:

20 seconds on 10 seconds rest,

8 rounds.

 

#32

For Time:

Run 800m

100 Air Squats

Run 800m

 

#33

7 Rounds For Time:

7 Air Squats

7 Burpees

 

#34

5 Rounds For Time:

50 Air Squats

Rest the amount of time it took to complete the 50

 

#35

For Time:

Run 1 mile -- do 10 Pushups every minute

 

#36

8 Rounds For Time:

Run 100m

30 Air Squats

 

#37

10 Rounds For Time:

10 Situps 10 Burpees

 

#38 For Time:

250 Jumping Jacks

 #39

For Time:

100 Jumping Jacks

75 Air Squats

50 Pushups

25 Burpees

 

#40

5 Rounds For Time:

Run 1 minute

Squat 1 minute

 

#41

3 Rounds For Time:

10 Air Squats

10 Pushups

10 Situps

 

#42

For Time:

50 Air Squats

 

#44

3 Rounds For Time:

20 Jumping Jacks

20 Burpees

20 Air Squats

 

#45

10 Rounds For Time:

Run 100 m

20 Air Squats

 

#46 For Time:

100 Push-ups

100 Sit-ups

100 Squats

 #47

3 Rounds For Time:

30 Push-ups

40 Sit-ups

50 Squats

 

#48 AMRAP in 20 minutes:

5 Pushups

10 Situps

15 Squats

 

#49

21-15-9 Rep Rounds for Time:

Walking Lunges (each leg)

Handstand Push-ups

 

#50

3 Rounds for Time:

Run 400m

50 Squats

25 Pushups

 

#51 For Time:

Run 1000m

100 Air Squats

50 Pushups

 

#52

Squats for time (pick a number between 100-500)

 

#53

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time:

Burpees

Pushups

Situps

 #54

AMRAP in 20 minutes:

5 Handstand push-ups

10 Pistols

 

#55

“Annie” 50-40-30-20-10 Rep Rounds for Time:

Double-Unders

Sit-ups

 

#56

50-40-30-20-10 Rep Rounds for Time:

Single Unders

Pushups

 

#57

For Time:

Burpees (50-150 - pick a number and go for it!)

 

#58

For Time:

Run 800m

50 Squats

50 Situps

 

#59

For Time:

Run 1 mile

100 Push-ups

200 Squats Run

1 mile

 

#60

21-15-9 Rep Rounds for Time:

Handstand Push-ups

Chair Dips

Push-Ups

 #61

For Time:

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

 

#62

For Time:

400m Walking Lunges

 

#63

 For Time:

Run 400 meters

50 Squats Run

400 meters

50 Push -ups Run

400 meters

50 Sit -ups

Run 400 meters

 

#64

For Time:

80 -60 -40 -20 Reps of Air Squats

40 -30 -20 -10 Reps of Situps

20 -15 -10 - 5 of Handstand Pushups

 

#65

For Time:

50 Walking Lunges

800 m run

50 Walking Lunges

 #66 For Time:

30 Handstand Pushups

40 Jump squats

50 Situps

60 Squats

70 Double unders

 

#67

AMRAP in 20 minutes:

10 Bench dips

10 Box jumps

10 Walking Lunges

 

#68

For Time:

60 Pushups

Run 400 m

40 Pushups

Run 800 m

20 Pushups

Run 1 mile

 

#69

5 Rounds For Time:

100 Single Unders

50 Squats

 

#70

For Time:

150 Double Unders

 

#71

“Nicole” AMRAP in 20 minutes of:

Run 400 and Max rep pull ups

 #72

For Time:

100 Air Squats

75 Situps

50 Box Jumps

25 KTE’s

Run 400 m

 

#73

“Michael” 3 rounds for time of:

Run 800 m

50 Back Extensions

50 Situps

 

#74

For Reps:

2 Minutes Double Unders

2 Minutes Situps

Rest 1 min

90 sec Double Unders

90 sec Situps

Rest 1 min

60 sec Double Unders

60 sec Situps

 

#75

For Time:

100 Air Squats

75 Situps

50 Box Jumps

25 KTE’s

Run 400m

 

Are You Sabotaging Your Goals?

"Sleep is the cousin of Death". bad sleep is associated strongly with early mortality, being overweight, having metabolic syndrome, and getting cancer. I’ve said it, your doctor says it, and anyone who’s ever had a bad night’s sleep and felt like death the next day will say it: sleep is absolutely essential to happiness, health, and longevity.

You are not getting enough light during the day. You are eating to late. You are exercising to late. You are staying up to late. You are on Facebook, T.V., Your Phone. Click Here To Read More. 

Please take the time to follow this link - it truly is important information.

Meal Plan Guide

New You Challenge Guide

  1. Start by cleaning out your kitchen.
  2. Keep a food log.
  3. Drink lot's of water
  4. Get 8 hours of sleep
  5. Choose your favorite meal plans
  6. Pick at least 3 breakfast choices, 3 lunch and 3 dinner options
  7. Make a list and go shopping
  8. Make extras to have left overs
  9. Need snack options? Click HERE

Bathing Suits, Shorts and Tank-Tops Oh My

With the weather warming up, I am starting to hearing the buzz from my clients, "Trina I need to be in a bathing suit for my trip in 10 days. What can I do to make this happen?"  The answer is simple.  It will take some consistency and discipline however. Here are some tips to get you on the right track:

  1. Grocery shop with seven days worth of food in mind.  This step is the most important one. Planning ahead will make your life much easier. When planning ahead you will have stocked shelves and less likely to order out when getting home from a long day.
  2. This is the easiest step: when cooking dinner, cook enough to have some leftovers.  You can freeze what is left for another night or have it for lunch the next day.
  3. Pack your lunch the night before. Be prepared for a long day at the office and knowing that you may not get a lunch break. Stock up on 'easy to eat foods'. Skipping meals is not allowed!
  4. Skip the dairy. According to the Center of Disease Control, dairy (cow’s milk) is one of the top 9 foods that can cause food sensitivities.
  5. No Bologna, ham, salami, pastrami or corned beef.  Skip the processed foods and choose quality beef, turkey, or chicken.
  6. Eat wild fish – not fish that is farmed raised.
  7. Serve up fruit.  Any kind! Try dipping your fruit in nut butter
  8. Skip the grains. Wheat is number on the list; more than 35% of us have sensitivity to wheat and other grains.
  9. Think color with Veggies! Eat many and all kinds
  10. Limit baked goods. This is the 2nd leading source of saturated fat in our diets.
  11. Hydration is the key to keep your body running like a champion. So drink up!
  12. Space your meals about 2-3 hours apart.  Eating often keeps the metabolism burning hot.
  13. Eat as many veggies as you want. Think small with everything else. A fist size is one serving of fruit. The size of your checkbook is your protein serving size. 3 dice is the size of your fats.

This lifestyle change can happen not only for your trip but for everyday living.

Consult your physician before starting a fitness or exercise program.  Trina’s column is written for educational purposes only. In no way is it to diagnose, cure or treat any medical conditions.

original post can be found at The Independent News Paper

 

Comment

How to Avoid Shin Splints

Now that the weather is starting to warm up, this is a great time to dust off your shoes and get outside for a run. One of the more common running injuries that can occur is shin splints. When the athlete over loads their training routine the muscles in the shin area can become inflamed and cause intense pain. So before you up the intensity of your training I have asked my good friend and trusted Physical Therapist Ben Shatto to share his tips with us.

  • Check your shoes.  Your shoes may be worn out and may be the cause of the pain. Shoes typically only last 350-500 miles.  If you are nearing those miles, then it may be time to change.  If you’re unsure if your shoes are performing correctly, visit your local running shoe store.  
  • If you change running surfaces, progress slowly.  If you are used to running on softer surfaces, such as dirt or a running track, progress carefully and slowly when you run on a harder surface like concrete.  Over all, softer running surfaces are better for your body.
  • Have your gait analyzed while running.  Gait or running abnormalities can increase your risk of developing shin splints.  Over striding tends to occur while running downhill.  Check with your local running store or a physical therapy clinic for a monthly gait analysis clinic. 
  • Warm up prior to exercise.  I recommend that you increase your normal warm up time by at least 10 minutes in order to increase blood flow to the area.  This allows for better mobility and also prepares the tissues for exercise. .
  • Cool down.  After performing your exercises, take extra time to cool down and stretch.  Focus on calf stretching as well as general lower extremity mobility stretches.  Try a foam roller.
  • Strengthen the stabilizing muscles of your hips and ankles. Strengthening the muscles of your hips and ankles will help to maintain normal gait mechanics during exercise and running.  Not only will this help to prevent shin splints, it will likely help to prevent developing other orthopedic issues such as plantar fasciitis and hip or knee pain.
  • If you experience pain, seek help early.  Don’t ignore those little aches and pains that can develop as you exercise and train.  They may be early warning signs of a developing problem. 

Thank you Ben, and as always you provide us with trusted information and empower us with knowledge. To read more from Ben Shatto you can visit his website at www.thephysicaltherapyadvisor.com.

 

Original Source from Independent News Paper

Comment

It is never to late to start

Lumina at the age of 72 lift weights 3 times a week and hikes daily. Judi, age 76 participates in a CrossFit workout 3 times a week and walks the green belt. Stan at the age of 64 jump ropes, lift weights and runs short distances. There is definitely something to be said that we can work out later in life and still reap the benefits.  According to a study researchers tracked 9,500 women for 12 years, starting when they were at least age 66. In that time, they found that those who went from doing little or nothing to walking just a mile a day slashed their risk of death from all causes and from cancer by nearly half. Their risk of heart disease also fell by more than a third. In fact, they enjoyed nearly as much protection as women who were physically active before the study began and remained so. Jane A. Cauley, DrPH, of the University of Pittsburgh, "We're talking about women with an average age of 77 at the second visit," she tells WebMD. "And we're talking about their engaging in very mild exercise -- and not running marathons."

ccbike

If your only form of exercise is working out with your cell phone here are a few tips to get started:

Get a checkup before a workout. A visit to your doctor is wise for anyone beginning an exercise program, but it's crucial for the elderly or others who have been inactive because of health problems.

Start  slow. Once you get the okay, the key to avoiding fatigue and muscle pain is to pull out of the gate very slowly. You may not be able to do more than 15 minutes the first few weeks.

Go more often. Of course, those few minutes of your exercise program can be done several times a day. First, try to do some activity for a few minutes several times a day.

Listen to your body. Don’t worry about going fast. If you are tiring easily or cannot talk comfortably you will need to slow it down or stop.

Don’t do it alone.  Studies show you are more likely to continue long term if you have an accountability partner.

Do what you enjoy. Far too often do I hear “I really don’t like to exercise” Pick an activity that you enjoy, gardening, swimming, tennis, hiking, or skiing. Most important is that you keep moving.

 

original article written: http://www.theindnews.com/

Source: http://www.webmd.com/fitness-exercise/20030513/never-too-late-exercise

Thanks for hanging out with me

IMG9538531 I am appreciative for this journey you took with me - thank you so much. I learn something every time we do a challenge. My wish for you is to remember what foods brought you to this challenge in the first place and how that food made you feel. Look at how you did this challenge, where you could have improved upon, and hopefully I see you at our next challenge!

I picked two winners this challenge - Paleo Challenge Points Jan 2016

  1. $125 GOES to Jennifer had the most points on the board worked hard to earn those points - Great JOB JENNIFER!
  2. $125 GOES to Peggy was the most consistent with her food and lost the most percentage of Body Fat! -4.97% If you know Peggy you wonder where she hid all the extra body fat - and she looks great!

CONGRATULATIONS LADIES

Many of you lost AMAZING amounts of body fat. Tawnie came in at -4.90%. Katie lost -4.90%. Andrea lost -4.03%. Ashely with a -3.52% lost. Lanette - 3.14%.

 

BF CALCULATIONS ARE BASED OFF OF ZONE BOOK AND DR MICHAEL EADES BF TABLE.