Do I really need to address my nutrition?
The short answer is yes.
Now this depends on your goals, but for most people they are looking to lose body fat. Yes you will burn calories working out, but until someone wears a heart rate monitor they have no clue how hard it is to burn a 400-500.
Or we grossly underestimate how many calories we consume until we food journal the correct portion.
If the goal is to lose body fat we do have to create a caloric deficit and to lose 1 pound of fat you must have a deficit of 3500 calories in a weeks time frame.
Nutrition is hands down the hardest part to dial in.
Most of us have no problem doing that killer workout.
We mostly struggle consistently fueling our body to see the desired result.
Or one-two days we are on point, but we completely go overboard the next day. Myself included, we completely miss how many calories we actually consume during a meal.
So what can you do?
Use your hands:
Protein = size of your palm
Carb = size of your cupped palm
Veggie = size of your fist
Fat = Thumb
Most men you get to double all these portions.
Or another strategy that works well is logging all your food in My Fitness Pal or something similar.
But the other side of that is we need to better understand your metabolic process. How many calories are you burning based on your daily activity.
As you can see nutrition does matter, but its complicated. 😉
This is where we come in and we can help you navigate what you personally need to do. This is not a one size fits all plan. What works for one person does not work for the other.
Listen, there is so much garbage from “experts” in our field. If it sounds too good to be true it is.
So, if you need help, we are an email/call away.
Simple Rules for Eating
Happy Thanksgiving week!
I wanted to give you some simple rules to follow when it comes to eating.
I am sure you have read these before or it may seem like common sense but it is worth repeating.
1.) Eat Slowly
2.) Stop at 80% Full
3.) Eat Protein
4.) Eat Vegetables
I know each of these seems simple, but what is easy to do is easy not to do.
Think of the rainbow when planning foods.
Every diet that comes out claiming to be the latest greatest comes back to some simple principals. For most people it is the concept of following a plan, eating less and preparing more.
We become intentional about our food and thus see results.
Try not to over complicate your nutrition.
If following a rigid diet isn’t working, ditch it and try something new. You should not be miserable.
Do what works for you.
You get one body and it is worth it to take care of it.
If you need help, shoot me an email, I am here for you.
TFW's Blog is Back, with Your Nutrition Secrets!
It’s been a while…
But, we are back. TFW took a break from sending you regular content to help educate, motivate and inspire you, but we are excited to be BACK!
Look for an email or Facebook post weekly highlighting our weekly blog! Also let us know what topics interest you or what questions you need answered.
One of our core values at Transformation Fitness and Wellness is to Educate. We are the only training facility in Indianapolis that requires all our Fitness Professionals to have minimum an Exercise Science Degree and the certifications that we have required that 4 year degree.
It’s tough in our industry because we have zero standards and anyone can publish anything about health, wellness, and nutrition.
For the everyday person wanting to have more energy, lose weight and live a health life, you get bombarded with way to many ideas, thoughts…when honestly you just want something that will work and is safe.
We can help with that.
What I love most is when people shoot us messages or clients ask us about different things they have seen or heard. Most of the time they just want to know is this legit, should I try it?
If you are still with me and I hope you are today I want to discuss: NUTRITION!!!
This is where I see most people struggle and this is where you get the most mixed reviews on what to do.
I get asked all the time about Juicing, Cleansing, Low Carb, Paleo, Whole 30, GMO, Low Fat, Glycemic Index, I could go on.
I could also discuss each item listed above and provide our professional opinion and research with pros and cons for each.
First I want to share with you one of the best statements I still remember to this day from my nutrition professor:
“If you can’t do the DIET for the rest of your life, don’t do it at all.”
We can use it in every nutrition question. For example, “Hey Arin, should I do this juice cleanse thingy?” (Randomly picking on juicing!)
Can you do that for the rest of your life?
If the Answer is No…then steer clear.
“But what if it just helps jump start me?”
What into a flesh eating, lean tissue losing, get out of my way before I eat your arm frenzy?! (Sorry not a fan of juice cleanses because you wind up feeling ok for the first day or two, you only consume sugar, then your body resorts to eating your lean tissue, don’t even try to work out like this.)
We have always been huge advocates to reducing portion sizes, tracking calories and drinking more water.
It sounds too simple, right?
So why is it that we over complicate this process.
Personally I think sometimes it seems too easy. We all know we need to reduce portions, get less processed food and drink more water.
Why do we still end up consuming things we know we should not?
Gratification, justification, and ultimately mindset.
Nutrition gets much deeper. We all know reasonably what to eat, but it comes back to is our mindset, our emotions, our triggers.
Just stay positive…right?!
I wish it were that easy.
Digging through what’s going on inside is much harder than just eating “healthy”.
I am not giving a reason to not eat well.
It’s finding out what is burning inside of us that causes the actions we know we should not do but our emotions take over anyways.
One of the most gut wrenching research studies I read was a cause for why some women were obese.
The study showed the years of physical abuse the women endured day after day. With more adipose (fat) tissue the less pain the woman felt when they were abused.
Let that settle in…
I know this was an extreme example but what I am getting at is our reasons for not consuming what we know we should consume is DEEP. It takes work looking at why you do the things you do. When you know you are on a plan.
Another angle I see often is we try to be perfect, every day!
We almost always fail and when we fail we go down…drive through, bag of whatever…we go down.
But if we just strive for BETTER each day, what would happen?
If each day you ate reasonably well, maybe you had a little something or consumed just a few more calories than you should have, but it was better than what you were doing before…guess what happens, you start seeing results.
Are they slower results, yes, but ultimately you are achieving results. Then you make adjustments as you progress.
Being all or nothing is really hard on people.
We sign up for things with the best intentions, then life happens and we get knocked down.
Typically we will revert back to old habits or worse.
My hope is you will take something away from this and if you need more help, please reach out.
The four key objectives are:
1.) Can I do this “diet” for the rest of my life?
2.) Reduce portions, Track Calories (more for awareness now, then we get deeper later), and drink more water
3.) Mindset: what is really going on inside (this one takes work, journaling daily has been helpful)
4.) Be better, not perfect
We help people in Indianapolis and all over the US have more energy, lose weight and live a life they deserve! Let me know if you need help, Click Here.