Breaking our inner strength PR's and sharing "Emotional Progress Pics"!
So I've been getting fed up watching people kill themselves on unrealistic diet plans or paying crazy money for a "Nutritionist/Trainer" to set them up on a fast track to a failing nutrition program. This is no for everyone... if you're prepping for something like a photo shoot or bodybuilding competition, some of these rules won't apply. However, some of the common sense that goes out the window during a prep can be very detrimental. So keep these in mind.
HERE'S SOME COMMON SENSE TO KEEP IN MIND FOR YOUR DAILY NUTRITION...
1. A Calorie is not A Calorie and a Macro is not a Macro... MYTH BUSTED!
This one gets me going more than any of the others. And this apply's to everyone, including the strict dieters prepping for a shoot or show.
For far too long trainers have been preaching the idea of simply burning more calories than you consume in order to lose weight. This is such an old fashion concept and its wasted a lot of peoples time. Don't get me wrong, there's something to be said about this idea if you are eating the proper foods, but the majority of people looking to lose weight are not in this category. Your body responds to foods differently based on several factors. The fiber in a food is a great example. If you eat 500 calories of M&M's or Coke, your body will react completely different than it would with 500 calories of almonds. Without getting too carried away because we're just talking "Common Sense" in this post, the reaction your body has during digestion of the fiber in an almond (for example) is much different than the sugars and chemicals in Coke or a bowl of ice cream. I know many people who follow flexible eating plans and say they have great results eating ice cream, but this is not a good strategy for most people. Ice Cream will not help your progress... doesn't matter how low the calories are, if it "fit into your macros", and it doesn't matter how much cardio you do later that day; IT WON'T HELP YOUR PROGRESS. Its that simple. Your can eat more calories of some good raw healthy foods and get better results than you can with less calories of junk.
However, don't get the wrong idea, there is a flip side... read on...
2. Don't burn yourself out...
This may sound like it contradicts #1, but this is reality. I believe its healthy to loosen up and relax from time to time. I recommend the 80:20 rule (unless you are prepping). That means 80% healthy and 20% adjustable (Not 20% garbage). Too often people are set up with extremely high expectation and we try to do everything perfect right away in order to capture the best results as quick as possible. But 90% will fail because they get burned out and can't continue at the rate they started. The excitement dies off and they fall off the wagon. Don't let this happen to you! Start with a few small healthy changes each week. Let these healthy choices develop into habits and your progress will not only be feasible, it will be sustainable.
3. If you're hungry, EAT! But if you're not, ask yourself how long its been since you did eat?
When you are eating the correct foods, your body will let you know its hungry when it needs more fuel. This is what hunger really is. Much different than cravings, boredom or self pity parties. Your body doesn't get "hungry" for sugar, it craves and itches for it (literally like an addiction). Think about it next time you want a cookie, notice the empty feeling of why you want it. Pay attention to the difference and listen to your body's hunger signals.
However, if you're not hungry and you haven't eaten in 4 hours, you probably missed the signal. We have been programmed to disregard these signals in our busy lives because we are too busy at work, traveling, with the kids, etc.. Fight back against these barriers and distractions. Do your body a favor by planning and prepping meals in advance. Try to eat something healthy every 3 hours to keep the metabolism fired up all day. Which leads us to a similar rule...
4. Never skip a meal! Skipping meals will lead to weight gain, not weight loss.
This part may not sound like Common Sense, it may even seem backwards to some readers. So, maybe it will make a little more sense with these quick facts.
- When we skip meals we are not giving your body the energy it needs to properly function and our metabolism slows down.
- Its easier to create late-night cravings that foster poor eating habits.
- People tend to overeat when they are extremely hungry. Skipping meals allows you to reach that hunger level where you consume just about anything and forget when to stop.
- Skipping meals is known to cause low blood sugar.
- Skipping meals delays insulin response, which can lead to diabetes.
- Feeling deprived from skipping meals can lead to binge eating which leads to weight gain.
5. Drink lots of Water!
Another one of my favorites is the importance of our water intake. I can't count how many times I have new clients complaining about headaches, lack of energy, sleeplessness or frequently getting sick. My first 2 questions are always the same. How is your nutrition and water intake. 9x out of 10 the response sounds like this, "Oh yea, I've been drinking water, about 2-3 glasses a day...". Not sure why I'm still surprised by it, but 2-3 glasses doesn't count. We've all heard it... "Our body's are 75% water!" So drink up the H2O! And then drink some more!
I hope this helped a few people open their eyes to some simple rules to follow every day to be healthier, happier and inspiring to others around us.
This article is a quick look at your daily nutrition. For a more detailed program or to set up a Nutrition consultation with one of our trainers, Email us at GritBoxFitness@gmail.com.
This October marks the beginning our the Grit Box Fitness "BEneFIT" Campaign. As much as we believe in the importance of healthy fitness and nutrition in everyone's lives; we believe that we are all obligated to give back to and support our local community.
Grit Box Fitness is partnering with local businesses to support our local charities through monthly fundraiser events. We are kicking off our campaign with weekly "Donation Only" Kickboxing classes. With our partnering companies, we will offer free (Donation only) classes every weekend to businesses and other groups with a few common goals in mind: 1. Raise funds for the charity of their choice and 2. Be an example of Health and FITness.
Our main objective is to raise funds for the amazing charities we have in Charleston. The other benefits of this program go beyond the obvious. Our high intensity interval classes are fun as well as challenging. Groups come together in our classes to support, motivate and inspire each other... Some habits not always practiced in our daily work life. By bringing groups together to give back, we will help continue the movement of unity and generosity in Charleston; one group at a time.
If you have a business or group that would like to participate in the Grit Box Fitness "BEneFIT" campaign, please send an email request to Cody@gritboxfitness.com.