Making An Investment In Your Health

Many individuals who want to be an ideal weight, look a certain way, or want to be stronger do not realize the true investment that needs to be made into their health and wellness.  Everyone seems to want the end result, but aren’t willing to commit to building a healthy lifestyle that will be sustainable for the long-term. So many are looking for a quick fix or the next nutritional fad, rather than making an investment to be the best version of themselves.

According to the Centers for Disease Control and Prevention, the “total costs associated with high blood pressure in 2011 in the US were $46 billion in health care services, medications, and missed days of work.”  One way or another, you will end up paying for your health - the question is would you prefer to make that investment on the front end as preventative health care, or on the back end for medications and medical bills?

Changing your life does not come when there is one foot, it comes when you realize that you are sick and tired of being sick and tired.  As I said, there are a some investments that will need to be made to reach your potential with your health and wellness:

  1. Financial Investment

    • Invest in a gym or personal trainer who will help you achieve your goals.  

    • Invest in choosing healthier foods at the store.  This may mean paying extra for fresh produce over the quick and easy drive thru restaurant.

    • Invest in proper supplementation that will give you support towards your nutritional goals.

  2. Time Investment - results do not come overnight, it will take time

    • Time that will take you away from friends and activities that do not align with what you are trying to achieve.

    • Time that will take to go to the gym in order to build strength and lean muscle.

    • Time that will take you to prepare your meals that align with your nutritional goals.

  3. Social Investment

    • Invest in a support system that will help you achieve your goals - which may mean finding new friends.

These may not be statements you want to hear, but they truly are things you need to hear.  We understand that making such a commitment is the most difficult step in the process. Once you recognize the positive changes you can make by cutting out eating out and going to happy hours (both physically and financially), the investment in your health does not seem all that bad.  

The only question left to ask is are you willing to make an investment in your health?

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Pre and Post Workout Nutrition for Specific Body Types

Pre and Post workout nutrition play a key role in one’s recovery and results when they begin a training regimen.  It is important to get a balance of carbohydrates, proteins, and fats throughout your day in order to maintain a healthy body composition.  Based off of one’s body type, there can be a benefit from getting a specific amount of each pre and post workout, plus adding in proper supplementation during their workout.

The three different body types include the following:

Ectomorph - smaller frame, tends to be leaner, usually trying to gain muscle

Mesomorph - athletic build, medium-sized frame, usually trying to optimize physique or sports performance

Endomorph - larger frame, tends to have a slower metabolism, usually trying to lose fat or support strength

Below are three images to describe the portions sizes and timing of one’s pre and post workout meal.  You can see that all three body types can benefit from a source of protein and vegetables, but the main differences take place in the amount of dense carbohydrates and healthy fats one has.  

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An ectomorph can benefit from more carbohydrates and less fat; a mesomorph can benefit from a balance of both carbohydrates and fats; an endomorph can benefit from less carbohydrates and more healthier fats.

Proper supplementation during exercise can also aid in bettering one’s results and recovery.  The two that we highlight are BCAAs (Branched Chain Amino Acids) and a Protein + Carbohydrate Drink (P+C Drink) during your workout.  BCAA’s help fuel and maintain your lean muscle. A P+C Drink is typically has a 1:2 or 1:3 ratio of protein to carbohydrates.

The amounts of each can vary depending on your training and body composition goals, which are highlighted in the diagrams above.  

As you are preparing for your next workout, take all the following into account.  Your body will thank you on the recovery end, and your results will increase at a better rate!

Written by: Megan Osysko

Train to Get Strong. Eat to Get Lean.

All too often people try to use exercise as a way to validate eating whatever they want.... “I just burned 500 calories in my HIIT class, so I can go enjoy brunch now”.  This justification won’t result in progress, and in fact derails progress.

Unfortunately, our environment has shaped us to think that way.  It is important to create a mindset that allows you to feel empowered and proud of how far you have come in your strength training program.


Training allows you to get strong, feel powerful, be motivated, and create muscle. Nutrition allows you to alter your body composition and fuel your training regimen. They go hand in hand. 

Not sure where to start or feeling like you have hit a plateau? A DEXA Scan will give you a better idea as far as how much fat vs. lean muscle you have. On the nutrition end, the best place to start it by tracking your food intake for 3 days. This will highlight any red flags, and allow you to see where you can make some simple switches. 

If you have questions, reach out to a professional who can provide guidance, education, and help you change your mindset that may be holding you back from your next break through.

 

Written by: Megan Osysko

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What's For Breakfast?

Many people often skip out on breakfast because they don’t have the “time” to eat it, or they aren’t hungry in the morning… Whatever the excuse, it is still not a good enough one to skip out on such an important meal!

Benefits of a Healthy Breakfast:

  • Boosts metabolism
  • Helps maintain energy throughout the day
  • Promotes healthy weight management
  • Improves alertness and concentration

Be sure your breakfast has a balance of proteins, carbohydrates and healthy fats.  Keep it simple, here are some easy ideas to get all of the right nutrition to start your day!  

  1. Slice of whole-grain toast with peanut butter and sliced banana
  2. Oatmeal with a scoop of protein powder mixed in and topped with fruit
  3. Scrambled eggs with ground turkey and vegetables
  4. Greek yogurt topped with granola and fruit

Plan out what you will have the night before, wake up a few minutes earlier, and start your day off with a healthy breakfast — you will be glad you did!

You Can't Out Train a Bad Diet

You have probably heard the saying over and over again, "You can't out train a bad diet!"  That is 100% TRUE! 

A problem many individuals face is being under-fueled to perform at their optimal level on a daily basis.  Busy schedules, long days, and a lack of planning are all contributing factors.  It is important to build a strong foundation to maximize your daily performance and workout potential.

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Nutrition Habits To Maximize Performance

1. Eat breakfast every morning. A morning without breakfast is like a gas tank running on empty throughout the day.

2. Eat frequently.  Aim to eat every 3-4 hours.

3. Color your plate.  Have 7-10 servings of fruits and vegetables to help reduce inflammation and muscle soreness.

4. Eat balanced snacks.  Snacks should consist of healthy fats, fiber, and protein.

5. Post-workout recovery.  Eat at least 30-60 minutes following a workout in order to refuel, aid in muscle recovery, and reduce hunger.

6. Have a plan.  Take ownership -- make a grocery list, plan your breakfast the night before, pack your snacks, and set aside time to meal prep for the week.

Evaluate your nutrition plan to identify areas in which you can make improvements.  Change a few habits at a time -- focus on one to two weaknesses to fix.  Utilize the 85/15 Rule -- eat clean at least 85% of the time.  Always remember balance and moderation when it comes to indulging.  Once new habits are adapted, you are likely to see an improvement in energy levels, recovery time, and body composition.

Written by: Megan Osysko