If you're seeking weight loss for a New Year's resolution, nutrition is crucial for success. Nutrition can be complicated! The media is always preaching to "eat this or don't eat that." Instead of sweating the small details, focus your attention to these two approaches.
Track Your Progress
We track your workouts at Shine for a reason. We want to see if you're getting the results you're looking for. Tracking nutrition shouldn't be any different. You can use paper and pen or an online tracking system like myfitnesspal. Tracking your food allows you to see how much you're eating and what you're eating. If you use an online tracking system, it provides the nutrition facts. You may find it helpful to say no to high calorie food and drinks because the calories, fat, or sugar content can be alarming.
Another key piece of tracking your food intake is it see if what you're doing is working. If you're seeing results, you know you have found something that is working for your body. If you are not seeing results, ask yourself what you need to tweak to start getting results. Do you need to eat more vegetables and less starchy carbohydrates? Do you need to eat more protein? Drink more water? Tracking allows you to experiment with trial and error until you have found what works best for your body.
Read Your Nutrition Labels
Some of the best food choices don't even have labels. Consider this your fruits and vegetables. Other items like raw nuts, lean meats, eggs, oats, and raw seeds have a single ingredient on the label. Spend some time dissecting the nutrition label next time you're at the grocery store.
Here are a few things to look for on a label:
Read the nutrition label and strive for five grams or less of sugar. Unsweetened Greek yogurt has natural sugar and can still be a good choice, but skip the flavored yogurts. Many dried fruits have added sugar, so if you like dried fruit, purchase one that doesn't have added sugar.
We love talking nutrition at Shine. Each client is given two nutrition consultations with their membership. If you are looking to gain more knowledge or are wanting a specific plan to cater to your goals, talk to your coach about setting up an appointment. Some of you may know what to do, but find yourself not doing it. If this is the case, use this appointment as an accountability session so you can stay on track.
What is the one thing that will make a difference in your Fitness Resolution this next year?
Having a plan
At Shine we pride ourselves on creating individual customized plans for each client but there is a method to our madness.
Let's be honest making it to the gym is hard. It is hard to find time and motivation and most of us only have about two to three hours a week to dedicate to our fitness if that. So making the most of the gym is very important.
So what goes into making a great Fitness Plan?
This all depends on your goal. At Shine we use our time in our Strategy Session to define your goal and then we can work backwards from the goal to create the plan. Having a clearly defined goal will set the stage for any great plan. If your goal is to lose belly fat by summer to look great in your swimsuit or board shorts then we would create a program to target belly fat.
Once we define the goal we have to know our starting place to decide how long it is going to take to achieve our goal and what kind of effort we are going to have to put in to get there. At Shine we use the Functional Movement Screen or (FMS) a series of 7 different movements, to understand our clients starting place in order to help create the best plan to reach each individual's goals.
Once you have a clearly defined goal and starting place you can start to work backwards and decide the frequency of training you will need to reach your goal in the time frame you desire. So if you have a wedding that you want to lose 10 lbs for that is next year you have 12 months to accomplish your goal and working out 1 to 2 days a week could likely accomplish this. However, if that same wedding is next month, your frequency of training is going to need to be more like 5 to 6 days to accomplish your goal. Research says that our bodies need 4 to 6 exposures to an exercise before they adapt to the exercise, so our frequency of exposure will drastically impact our results.
Lastly you need to make sure that you are tracking your progress and tweaking the plan based on actual results. At Shine we record every work out to be able to access if we are on track with the goal. If you intended to work out 2 days but actually worked out 3 you may see faster progress and need to set a new goal to accommodate your increased frequency. If you intended to work out 2 days and were consistently doing that but then missed 2 weeks you may wonder why your progress is not as quick as you hoped but you would be able to see that you were not as consistent. Our bodies will adapt to what is actually happening so we need to track it and make sure we are on track with our intention.
So what is your fitness goal for 2016? If you are already a Shine Clients think about this and tell your trainer so we can be sure to get you to that goal. If you are not a Shine client Schedule a Strategy Session today and Shine can help you make 2016 your fittest year ever and help you achieve things you never thought possible!
**New Year, New You Group Challenge-2/22 through 4/1**
Join us for our Kick Off Party and Fat Loss Seminar on 2/11 and learn more about the game plan for losing 10 lbs in 6 weeks!
What exactly is foam rolling? Foam rolling is most commonly thought of as a self massage for the fascia tissue of the body. Myofascial tissue (imagine spider webs or the inside of an orange peel) consists of the connective tissues that support and connect your muscles. This tissue can become tight and/or painful through everyday activities, poor posture, and even through properly performed exercise regimens. The physical stressors of life that our bodies endure often lead to less than ideal internal conditions for our muscles and connective tissue. Foam rolling is a simple, easy to learn, easy to perform, and effective way to address these issues and help achieve your ideal physical state. Getting the most out of your workouts (and just feeling your best on a daily basis) requires having maximal pain-free range of motion. Pain/soreness and stiffness hinder your body’s ability to perform and limit the effectiveness of exercise. Studies have shown that foam rolling after exercise significantly reduces muscle soreness and increases performance during subsequent workouts. It has also been shown that foam rolling is effective in treating myofascial pain, commonly referred to as “trigger points” which essentially means an overactive muscle. Additionally, it has been demonstrated that foam rolling increases range of motion (e.g. touching your toes). Go ahead and try it for yourself! Standing with your knees locked and feet together, see how far down toward the ground you can reach. Then roll the backs of your thighs and knees (keeping your knees straight) for a few minutes and try again. Did your flexibility increase? An increase in flexibility means a decrease in the potential for injury; something for which every exercise program should strive.
Reduce injury potential, increase muscle performance, reduce muscle soreness, and increase range of motion/flexibility…all for roughly $20 and without the need of an appointment. Foam rolling consistently (i.e. before and after every workout for only a few minutes) is a highly valuable practice and something that everyone can benefit from.
Ryan Resnik DPT, ACSM-HFS
“My passion is to minimize my client’s pain through exercise.”
Awareness is such a crazy thing. What we focus on happens. If we focus on health, we get healthier, if we focus on careers we get a raise or a promotion, if we focus on food we get fatter or skinner depending on what we are focusing on… but seriously when we fixate or focus on one thing we often miss something that could be life changing right in front of our eyes.
Watch this video and see what I'm talking about...
When related to our health and fitness awareness can make all the difference. I cannot tell you how many times I have been told well Kim this is just not working and someone is only focused on our workouts and not nutrition or what is happening outside of the gym.
I ask “How your nutrition is going?”
Or “How much sleep did you get last night?”
Or “Are you feeling stressed form work lately?”
And I get answers like:
Don’t get me wrong I am not judging here I have done all these things above myself. I am simply saying are we focusing on the right things to get us the results we want.
Are we showing up to our workouts on time and ready to go with proper nutrition to get the most out of the hour? Are we getting proper rest and allowing ourselves breaks?
In order to have a breakthrough in any area of our life we have to be aware of what is currently happening first.
So what are you focusing on?
Where to you feel like you might need to tighten up the ship to get the results you’re looking for?
Maybe you feel like your fitness is going great what other area in your life are you looking at the ball and missing the moon-walking gorilla?
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