Wishing everyone a wonderful Labor Day Week! Be sure to drink plenty of water and avoid being dehydrated for a long duration of time.
For those of you on the 90 Day Challenge, avoid excessive temptations and stay committed to your goals.
Always strive to improve upon yourself daily and stay true to you. Stay safe and cool everybody! -Tim
Many of you are becoming more equipped with knowledge as far as diets go during our 90 day challenge. We have been posting information on diets on the blog and have even seen some of you return to our nutrition day during fundamentals. It’s all good stuff, and all the diets have merit. What often makes or breaks the success of the a diet is in the preparation. We fall off track not because we don’t know what to eat, but because we don’t have time to get it, prep it, cook it, etc. We now have another option for you that can help with this specifically. In our last email we included information about a company called endapaleo.com. They prepare fresh Paleo meals and will be delivering them weekly to our gym. They have several options and the menu changes weekly. So what this means is that you can order a bunch of meals that you know fit your plan, and then you can eliminate the guess work for when you need to prep it. If you haven’t seen the email please check it out or go to their website. We have freezers here now to keep them cold for you once they are delivered. Good Luck!
The typical American diet is full of acid-promoting foods like meat, dairy, and refined carbs. The Acid Alkaline Diet theory is that these foods create an acidic environment in your body, which is bad for you. By eating foods that make your body more balanced, you could potentially lose weight and avoid problems like arthritis, cancer, type 2 diabetes, kidney and liver damage, etc. Sounds great, right?! But does it work?
Get nerdy with me. Let’s talk science.
A pH level measures how acidic or alkaline something is.
A pH of 0 – totally acidic
- your stomach is very acidic at 3.5 or below
A pH of 7 – just neutral (pure water)
- your body is slightly alkaline between 7.35 and 7.45
A pH of 14 – completely alkaline
The alkaline diet supposedly helps your body maintain its blood pH level. However, your body is constantly working to maintain that level on its own, nothing you eat is going to substantially change the pH of your blood.
So why does it work for people?
The foods on the alkaline diet are good for you (fruits, veggies, and water galore). And it recommends avoiding unhealthy processed foods, sugar, and alcohol. Sound similar?
Some alkaline promoting foods include: raisins, spinach, bananas, celery, carrots, apricots, potatoes, cauliflower, radishes, cherries, tomatoes, green beans, hazelnuts, zucchini, red wine, apples, watermelon, mineral water, broccoli, asparagus, honey, and even draft beer.
As always do your research and see if this could be a good fit for you. -Rach
So the first thing we need to understand is “What is a macro?”
Simple question: simple answer. Macros (short for macro-nutrients) are Carbohydrates, Proteins, and Fats. That’s it. They are considered the basic nutritional building blocks. Gone are the days of the five food groups and the food pyramid. Now it’s a pie chart.
So different diets have different suggested levels and percentages for how much of each of these 3 macros you should intake for ultimate weight-loss or health or whatever. Zone, for instance, says 40% Carbs, 30% Protein, 30% Fats. Atkins has its own thing too. But the IIFYM diet doesn’t suggest one specific ratio for everyone. Instead, it takes into account your metabolic rate and your energy usage, factoring in your personal training goals, to give you a suggested diet plan. It’s pretty numbers heavy, but with all the free online resources and calculators, you really don’t have an excuse except being lazy and not wanting to have to check nutrition facts.
The basic concept for the IIFYM diet is the most simple, logical, and obvious (aka Duh!) way to lose weight. If you eat more than you use, you get fat. If you eat less than you use, you will lose fat. Most people just think that everything should be easy, and portion control takes self-control. So most people will make excuses for why eating less doesn’t work. But it does. Those people are just lying to themselves and anyone who will listen, usually finding company in their malaise, and therefore reinforcing their position. But you know better.
So, if you go to IIFYM.com, use the IIFYM calculator to enter in all of your pertinent information, and it will give you exactly the amount of calories you should be eating each day. It will also give you the amount of each of the macros that you should be ingesting. Here’s a breakdown of some of the acronyms you will see, just so you’re not confused.
BMR- Basal Metabolic Rate: The amount of energy (in Calories) expended by your body when at rest.
RMR- Resting Metabolic Rate:Basically the same as BMR, accept that when tested for, the testing environment is less strict, so the numbers aren’t exactly the same. But it’s used pretty much interchangeably with BMR.
TDEE- Total Daily Energy Expenditure: The amount of total Calories that your body burns in a 24 hour period, including sleep, rest, work, and whatever else you do (even that).
So there you have it. There are some extra tips and lots of different advice on the IIFYM website if you are interested. And if you want to get started, you can just go to this webpage: