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6 Week Partner Nutrition Challenge, Kansas City, Parkville Northland KC

6 Week Partner Nutrition Challenge!

Challenges are all the rage now a days in the fitness world. You have probably seen multiple ads pop up on social media all year round and especially now that it is the new year. The truth is challenges work. We as humans tend to due well with start and stop dates. We also like focusing on short time periods to achieve goals. Our minds can wrap out head around 6 weeks and it doesn’t feel like forever. This is why we are putting on this 6 week challenge. The hardest part for most people is to just start. They need some type of motivation to begin the process of change. We have decided to actually make this a partner challenge as well. People will have a friend that they will team up with to add some extra and fun accountability outside of the Rapid Fit KC team. The time is set perfectly so that the challenge ends right before spring break! It will give people a chance to get beach vacation ready!! This challenge will help motivate you to get going in the right direction. We will hand out a meal plan that includes 28 days with 5 meals each day. That is a total of 140 recipes you can now use to help you reach your goals! Since this will be a partner challenge, you will hold each other accountable during the 6 weeks. On top of that you will have Becky, our dietitian, also in your corner! This is an equation for success!

Below is important information as well as a link to sign up for the challenge!

Start Date: February 3rd

End Date: March 14th

Nutrition Kick Off Seminar Date: February 1st

Initial Measurements: January 27th to February 1st

Link to sign up: https://rapidfitkc.wodify.com/OnlineSalesPortal/AppointmentSessions.aspx?IsMobile=False&LocationId=6185

                   

 

If you are interested in more of an in depth or customized plan, then you can always have a conversation with one of out personal trainers. You can also set up a time to talk with our dietitian Becky about being coached for nutrition individually! Use this link to set up a time for these options! https://rapidfitkcfit.uplaunch.com/join/1690

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Fitness

How to Get Rid of Sore Muscles

Although the feeling of sore muscles after a tough workout is rewarding, it’s not necessarily comfortable. But, sore muscles after a workout, also known as delayed onset muscle soreness (DOMS), actually serves a purpose during the recovery period. According to Everyday Health, your body responds with the pain you feel so you don’t over-train, while letting your muscles recover.

DOMS usually peaks 48 to 72 hours after a tough workout. One of the top mistakes people make is going back to the gym and putting their body through more strenuous workouts, without giving their body enough time to fully recover.

If you’re seriously hurting after a workout, consider taking a day or two off to let your muscles heal and restore themselves. The best way to reduce muscle soreness is through muscle recovery.

 

Train Hard, Recover Right With Rapid Fit KC Personal Trainers

Just like workouts require proper form and techniques, avoiding unwanted muscle soreness requires proper recovery.

At Rapid Fit KC, our personal trainers take a comprehensive approach to training and muscle recovery. We’ll give you a customized workout plan, along with recovery tips to help avoid and get rid of sore muscles.

Note: if you’re starting a new training regimen, or haven’t exercised in a while — your body is most likely going to feel it the next day — so don’t count sore muscles as a setback.

While muscle soreness isn’t 100% avoidable, there are some preventative steps you can take to ensure you’re giving those muscle fibers enough time to heal and bounce back before your next workout. Check out a few ways to help reduce muscle soreness and inflammation!

 

Make Stretching a Priority

Muscle soreness isn’t a bad thing. But, you don’t want to experience the kind of soreness that’s uncomfortable and tends to linger longer than it should.

The best way to try and prevent unwanted muscle soreness is to incorporate stretching before and after your workout. Don’t neglect your warm-up or cool-down. Doing so can cause you to pull a muscle or cause injury.

A man stretching sore muscles in the gym.

You need to get your muscles warmed up prior to your workout. One way to do this is by using dynamic stretches (stretches that involve movement) to loosen up your muscles and get your body ready to move. Some easy, yet effective, stretches and warmups before a workout include: walking knee pulls, walking lunges, jogging in place, lateral bounds, etc. Here is a quick, five minute video to follow to ensure that you get your blood flowing before beginning your workout.

After you exercise, you should incorporate a cool down period. Take a walk and then sit and use static stretches (stretches you hold) to ease your muscles and prevent soreness. Think, touching your toes or holding your knee to your chest. Here is a five minute full-body stretch cool down video to consider as well!

Adding stretching into your workout routine is quick and easy and should take about 10 minutes total. By warming up and cooling down, you reduce the chances of being sore the next day.

 

Keep Yourself Hydrated

Hydration is important before, throughout, and after your workout to prevent cramping and help decrease inflammation. Not only that, but water energizes your muscles and can help your endurance. Without enough of it, your muscles won’t be getting the electrolytes they need to maintain balance.

Girl drinking a glass of water.

Water also helps your body better tolerate pain caused by sore muscles. According to the journal Psychophysiology, drinking an adequate amount of water can help increase your endurance and tolerance to pain. When in a dehydrated state — drinking under your recommended daily dose of water — perception and sensitivity to pain is radically higher.

Water will help speed up the recovery time from sore muscles, and is so important to incorporate into your workout. Sore muscles limit consistent strength building, and can be tough to work through, if it’s not addressed early. Dehydration can also worsen the recovery period (and it’s just bad for you in general).

 

Use Your Sore Muscles (Lightly)

The last thing you want is to do more damage to your muscle fibers. However, getting blood flow is extremely important in the recovery process. We suggest anything from a light walk or jog to more dynamic or static stretching.

If you find yourself back at the gym with sore muscles, we suggest only using 25 to 50 percent of the weight you would normally use. It’s important to listen to your body and not overdo it.

Unfortunately, staying on the couch and not targeting your sore muscles won’t help speed along the process.

 

Give Yourself A Massage

Massaging your sore muscles can feel relieving because it helps to reduce pro-inflammatory Cytokines, resulting in a reduction of muscle soreness. In order to give yourself a quick and easy massage, we recommend using a foam roller, cold massage roller or therapy muscle relief natural lotion. These items are easy to find at stores near you, or on Amazon.

 

Use Ice/Heat on Sore Muscles

It is best to apply ice first within 48 hours of the onset of sore muscles. The cold sensation will help reduce inflammation and blood flow, and also numbs the sore tissue. The cold acts as a temporary anesthetic and slows down the pain messages that are transmitted to the brain, according to Medical News Today. However, it’s important to note to never put ice directly on your skin, make sure to cover your ice pack with a washcloth.

You might want to consider a heat treatment if you are still experiencing muscle pain after a couple days, as it promotes blood flow and helps muscles relax. You can use anything from a hot pack to a heating pad, or even warming up a wet washcloth in the microwave. Regardless of the method used, heat will give some immediate relief to sore muscles.

Another well-known method that people tend to grab for at the onset of muscle pain is Icy Hot. There are options for gel, patches, spray, etc. The ingredients cause a cooling sensation followed by a warming sensation that distracts you from the pain by blocking pain signals sent to the brain. The cooling sensation dulls the pain while the warming sensation relaxes it away.

 

Rapid Fit KC Personal Trainers Can Help

Rapid Fit Trainer2

Our trainers have the knowledge and insight to help you use and recover your muscles the most effective way, while preventing extensive muscle soreness and even possible injury.

At Rapid Fit KC, we understand that no two people are the same, and the same plan won’t work for everyone. Our certified personal trainers will work to craft a plan that is best for where you’re at in your fitness journey. We offer 1 on 1 personal training and group training sessions, and would love to chat with you about building a plan that works for you! Schedule your free 15 minute “no sweat intro” at the gym where we can make a plan to reach your fitness goals.

Get in touch with one of our team members today!

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Nutrition

14 Foods to Add to Your Diet in 2019

When it comes to New Year’s Resolutions, we often hear all about what people are giving up. Instead, for 2019, we’d like to add a little something to our routines. We’ve come up with a list of foods that you can easily integrate into your current diet to help make 2019 a little bit healthier. Make sure to consult with your nutritionist to make sure these are congruent with your current health and fitness plans.

BLUEBERRIES

Aside from being a delicious fruit, blueberries are full of antioxidants and they’re high in Vitamin C C – which is probably how they made their way to the top of the superfood list for many nutritionists. It’s also been said that blueberries can help maintain brain function and improve memory. These are a great post-exercise snack because they can reduce muscle damage and minimize soreness.

COFFEE

Okay so when it comes to coffee, we’re definitely NOT talking about sugar-filled lattes or peppermint mochas, but black coffee can actually add a lot of health benefits to your lifestyle. Studies have shown that caffeine stimulates your nervous system, signaling fat cells to break down and improving physical performance. Also, coffee drinkers have a reduced risk of Type 2 Diabetes.

On the non-physical side of things, a Harvard study indicated that those who drank 4 cups of coffee or more per day were 53% less likely to die from suicide. Keep your brain healthy too!

coffee, foods to add to your diet 2019

BROWN RICE

Brown rice is high in fiber and gluten-free, and the best thing about it is that it’s super versatile. Brown rice can be incorporated into a variety of dishes and only has trace amounts of fat and sodium. Whole grains like this improve cholesterol and reduce the risk of heart disease and Type 2 Diabetes. This highly nutritious food is the perfect base or complement to any lunch or dinner.

GREEK YOGURT

We love Greek Yogurt because it makes the perfect breakfast or afternoon snack. It’s filled with protein and can help you repair muscle after a tough workout and it also keeps your skin healthy as you get older. It’s also stacked with probiotics that help keep your digestive system on track. If the texture of Greek Yogurt keeps you from adding it to your diet, try incorporating it into a smoothie or substituting sour cream for greek yogurt in your next recipe.

A personal favorite? Add some fruit to your greek yogurt and freeze it for the perfect dessert.

AVOCADO

While bananas are famous for their potassium, avocados actually have even more potassium than bananas! Having a high potassium intake is linked to reduced blood pressure, which is a major risk for heart attacks. Avocados are one of the fattiest plant foods, but the fat in this food can actually help you absorb the nutrients of the other foods you’re eating.

A lot of veggies need to be combined with a fat in order to be utilized, so add a little avocado to your salad to make sure you’re getting the full benefits of your healthy lunch!

Avocados, foods to add to your diet

SPINACH

A lack of iron in your diet can affect the way you use energy – which is why you should fill your diet with spinach. Spinach can help lower your blood pressure and it’s also good for your bone health. It can be a great base to a healthy salad for lunch, or a way to fill your smoothie with greens. (Pro tip: if you add enough flavorful fruit to your smoothie, you can’t even taste the spinach!)

BANANAS

Bananas are an instant energy booster. They’re high in fiber which can help keep you fuller for longer (and keep you from being hungry until your next meal). They’re a powerhouse of nutrients like potassium, calcium, magnesium, iron and more. And? Bananas are so easy to incorporate into your diet. Spread some peanut butter on them for a nice snack, add them to your breakfast cereal, or cook with them (we’re suckers for banana bread and banana muffins).

ALMONDS

This easy snack-on-the-go can help assist you with blood sugar control. The perfect choice for those diagnosed with diabetes. They can also help lower cholesterol levels and reduce hunger, lowering your overall calorie intake. Almonds contain lots of healthy fats, fiber, protein, magnesium and vitamin E. They require little to no preparation, which makes them the best snack for a busy lifestyle.

Almonds, foods to add to your diet in 2019

CAULIFLOWER

Cauliflower is super low in calories which means you can eat more of it without gaining weight. You can also use it to substitute for high calorie foods like rice or flour. Since it’s also full of fiber, it keeps you full for longer. You might eat it raw by dipping it some hummus or healthy vegetable dip, or combine it with bulkier meals like stir-fry or casseroles. Some people are using it to make a healthier pizza crust.

KALE

Kale is one of the most nutrient-rich foods on the planet. It’s also an excellent source of Vitamin C (it has even more than an orange does). It can help lower your cholesterol and has numerous cancer-fighting substances. You can add Kale to your salads, or try it in your smoothies and soups if you’re not a fan of the texture.

SWEET POTATOES

A rich source of calcium, iron, fiber and Vitamin C, sweet potatoes help promote a healthy digestive system. They can be beneficial for your eyes as well. They’re an easy alternative to a traditional potato! Try having sweet potatoes as a side instead of fries or chips.

DARK CHOCOLATE

You heard us right. Dark chocolate can help improve your blood flow and lower blood pressure. It’s bioactive compounds even help protect you from the sun and increase skin hydration. There is also evidence that cocoa can provide health benefits like protection against heart disease.

Add this to your dessert menu!

dark chocolate, foods to add to your diet in 2019

OATMEAL

Oats are incredibly nutritions – rich in both fiber and carbs. They also contain more protein and fat than most grains. They’re full with antioxidants and can help lower your cholesterol levels and improve blood sugar control. Oatmeal is filling which helps keep you from too much snacking in between meals. They also help with skin care and help reduce childhood asthma.

Oatmeal can be the perfect breakfast. Add a little banana (or dark chocolate!) to the mix.

QUINOA

Quinoa has become massively popular among health-conscious people. It’s full with many nutrients and lots of fiber, and especially perfect for people with a gluten intolerance. It’s high in minerals like iron and magnesium and has beneficial effects on your metabolic health. The protein in quinoa helps increase your metabolism and reduce your appetite.

With the recent spike in quinoa popularity, finding ways to incorporate this into new recipes should be easy!

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Fitness

How to Start (and Stick with) a Back to School Fitness Program

Fitness Program

 

The back to school season introduces a mountain of change to our lives. Whether you’re sending your kids back to school, or going back to school yourself, our routines are totally altered by the arrival of August and September. In order to achieve our fitness goals we have to consciously make fitness part of that routine.

For many of us, this season is the busiest of the whole year. We’re running from activity to activity, dropping of kids, balancing homework and work, sports, and school. Whatever your schedule may look like it can often be difficult to integrate exercise and health into your day. Here are some tips to get you started:

Seek Accountability

Accountability can look a number of different ways. Some people opt for an accountability partner. Someone with a similar schedule who agrees to work out at the same times with you to keep you accountable! This could be a friend, co-worker, or even someone you’ve met at your local gym! For some people, casual accountability isn’t enough. It can still be easy to bail on you and your friend’s morning run or evening workout.

school routine

That’s why Rapid Fit KC offers a couple of options for accountability. Group Sessions can be the best way to keep your fitness routine in check. In our group sessions, you’re training is individualized, but takes place in a group setting. Everyone in the group is chasing their own goals, together. That way, we can support each other and hold each other accountable while still receiving individualized advice and training.

Learn more about our group training sessions!

If you’re starting a workout journey or you have a specific goal in mind, our personal training options are a great way to hold yourself accountable. Our certified personal trainers are an excellent resource for fitness advice and healthy living. Rapid Fit’s personal training deals get you a personalized workout routine and nutritional guidance that can help you alter your lifestyle.

We’re currently running a personal training deal – 2 sessions for $32!

 

Schedule “Healthy” Into Your Day

Scheduling health into your day can come in many forms. One way to make sure you’re opting for a healthy lifestyle is to plan out your meals. While meal planning may sound like something that’s for hard core weightlifters or bodybuilders, it’s one of the simplest ways to keep yourself on track. If you already have a plan, you’re less likely to stray from it. When you start your day prepared with a packed lunch then you probably won’t go looking for fast food when it comes time to eat.

Meal planning can work for the grocery store too. Have a couple of go-to lists that you can swap out week by week. You’ll go to the store and ONLY get what you need for your healthy lifestyle.

Scheduling health into your day also means making time for exercise. For some people, it might be easy to integrate a trip to the gym into your everyday life, for others – you might only be able to come for training or group sessions. This means finding other ways to exercise throughout your day. Make time for your morning run, your lunchtime workout, or your after-work trip to the gym. If you’re already planning on going, then your default will be to follow the schedule!

Contact us to get started at Rapid Fit KC!

 

Set Goals

Having a plan and an accountability partner is a great start. But, sometimes, it’s the last second before our workout where we end up bailing on ourselves. We’re either too tired, too busy, too anything as long as it means we don’t have to make it to group training or the gym. In these moments, we have to push past our lack of motivation and focus on our determination instead.

Think about your “Why”. Why you started getting healthy. Some of start so we can be stronger, so we can feel better in our day-to-day lives. Some of us want to enter competitions, or set a great example for our kids. It’s these goals you should refer to when you consider standing yourself up for a workout. The goals you set will determine whether or not you feel successful!

If you need help setting goals, Rapid Fit can help. We’re running our Help 1,000 program intent on helping 1,000 people set smart, effective fitness goals before the end of the year. Schedule a sit down with one of our trainers to chat about your fitness plan!

 

Getting started with back to school fitness can be exhausting amongst all the changes you are already experiencing. However, making health a necessity in your everyday life will change your default to opting for naturally healthy choices!

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Fast Food Friday's

IHOP FAST FOOD FRIDAY

 

Fast Food Friday- 9-27-18    IHOP

Today we went to IHOP!  Check it out above!!

 

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Fitness

MURPH Challenge

Memorial Day Murph Challenge

Another Spring season has sprung and we’re excited to be the studio that provides personal training in Parkville and services all of Kansas City. This good weather can only mean one thing, and that’s a new opportunity to tackle the MURPH challenge this Memorial Day weekend.

What is the MURPH Challenge?

Originally started through CrossFit, the MURPH challenge has quickly become a Memorial Day tradition for fitness fanatics. This tough workout is definitely not for the faint-hearted, but with the right modifications and the proper training, be sure, you can take on the challenge.

Who was MURPH?

This particular workout was designed to honor and pay tribute to our fallen and was named after Navy Lt. Michael Murphy; a SEAL killed in Afghanistan in 2005. Originally from Patchogue, NY, this brave 29-year-old was awarded the Medal of Honor.

What does the MURPH Challenge Entail?

Let’s dive right in and break down this workout so you too can partake in this ever-growing annual tradition.

The MURPH challenge consists of:
– 1-mile run
– 100 pull-ups
– 200 pushups
– 300 squats
– 1-mile run

Those who specifically train for this event and those Elite Crossfit athletes will complete the challenge with a weighted vest on of at least 20-pounds if not more. Yes, those are some big numbers! And believe me, doing 100 pull-ups alone is hard enough, so doing them all at once, is near impossible for most of us. So break it out! You can break out the pull-ups, pushups, and squats any way you want, so turn them into a circuit.

Any of the following breakouts could work:
– 10 pull-ups
– 20 pushups
– 30 squats
and repeat for 10 rounds.

You can break it down even further if 10 pullups at a time is too much:
– 5 pull-ups
– 10 pushups
– 15 squats
and repeat for 20 rounds.

Feel free to give yourself some breaks in between! maybe go a few rounds and take a minute rest before you dive into the next set. This way you won’t get burned out too quickly, because after you’re done with that, you have another mile run to go.

Don’t get overwhelmed just yet, if you need a little extra help, know that there are always modifications! If you’re new to pull-ups still but want to complete the challenge nonetheless, use a resistance band like you did when you first got into strengthening your arms. Also, know that there is no shame in knee pushups, keep a good form, and you’ll be working your arms just the same, you’ll just get less of a core workout. There really isn’t a modification for squats or the run, so you’ll have to push through those.

Take your time with this challenge, and remember to always consult with your personal trainer and physician to make sure you’re able to safely perform a strenuous physical challenge such as the MURPH.

If you’re looking for personal training in Parkville to help guide you not only through the Memorial Day MURPH Challenge in Parkville but through your fitness journey as a whole, reach out to one of the trainers at Rapid Fit KC where we offer personal training sessions and group fitness classes in the Northland to make sure you’re living your most healthy life.

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Fitness

5 No-Effort Healthy Breakfasts

A healthy breakfast is a great way to kick your day off. It’s also the easiest meal to mess up. Donuts, breakfast sandwiches, pancakes, waffles, hash browns, sugary cereals…there are so many ways to start your day off in a fattening way.

Read on for 5 No-Effort Breakfasts that deliver in taste, nutrition and speed.

1. Egg Muffins
Traditional fluffy bakery muffins sure are delicious, but that’s the fast track to weight gain. So instead let’s enjoy a protein-packed egg muffin in the morning. These egg muffins are quick, last up to 4 days in the fridge, and will fill you with wholesome energy.

Egg Muffins

  • 6 omega-3, organic, free range eggs
  • 1/2 red bell pepper, finely chopped
  • handful of organic shredded cheese
  • sprinkle of salt and pepper
  1. Preheat oven to 350 degrees F.
  2. Line muffin tins with paper liners or grease with coconut oil.
  3. Mix up the eggs, add bell pepper, cheese and seasonings. Fill 6 muffin tins.
  4. Bake for 20-22 minutes, or until the egg is fully set.

2. Green Smoothie
Not all smoothies were created equal. In fact, most smoothies are nothing but cups filled with simple sugar – fat traps that are marketed as health food. This green smoothie recipe is different. Packed with wholesome protein and nutritious greens, it’s big on flavor, nutrition and the energy that comes from real food ingredients.

Green Smoothie

  • 1 cup coconut water
  • 1Tablespoon almond butter
  • 1/4 cup wheat grass
  • 2 cups spinach
  • 1 scoop high quality, low carb chocolate protein
  • 1 inch slice of banana
  • Optional pinch of Stevia
  • 1/2 cup ice
  1. Combine all the ingredients in your high speed blender then blend on high for a full minute, or until the tiny pieces of spinach have disappeared and the smoothie turns a brilliant shade of green.

3. Hard Boiled Eggs & Apple Slices
You’d be hard pressed to find a healthier or quicker breakfast than hard boiled eggs and apple slices. It’s filled with healthy protein, fiber and energy prompting nutrients while being quick and portable.

Perfect Hard Boiled Eggs

  • 6 eggs
  • 1/2 teaspoon salt
  1. Place the eggs in a saucepan in a single layer. Cover with an inch or two of cold water. Add the salt to the water. Bring to a rolling boil.
  2. Turn off the heat, leaving the saucepan where it is. Cover and sit for 10-12 minutes. Drain the hot water from the saucepan and run cold water over the eggs. Peel and enjoy.

4. Pumpkin Protein Smoothie
Pumpkin is the flavor of the season, so let’s enjoy it in this quick, nutritious smoothie recipe. The problem with most smoothies is the sugar content, so I’ve made this smoothie to be low in sugar yet still high in flavor.

Pumpkin Protein Smoothie

  • 1 frozen banana (or half if you want to save on calories and carbs)
  • 2 cups ice cubes
  • 11/2 cups water
  • 1 scoop quality vanilla protein powder
  • 1/4 cup canned pumpkin
  • 1/4 teaspoon ground cinnamon
  • dash of nutmeg and cloves
  1. Combine all of the ingredients in a high-speed blender and mix until smooth. Serve immediately.

5. Turkey or Ham Roll Ups
This is a very quick breakfast idea that tastes amazing. It’s filled with protein, good fats and wholesome fiber. Best of all you can make this in 5 minutes or less, throw them into a ziplock bag and eat them on-the-go!

Turkey or Ham Roll Ups

  • 6 slices high-quality turkey or ham
  • 3 Tablespoons almond butter
  • 1 apple thinly sliced
  • 1 Tablespoon raisins
  1. Spread some of the almond butter down the center of each turkey or ham slice. Line with a few slices of apple and a sprinkle of raisins. Roll up and enjoy.

Don’t forget that breakfast is the most important meal of the day. Now you have 5 wholesome, quick recipes to fuel your mornings and keep you on track for healthy eating all day long. Start your day right and the rest of the day will follow suit.

Healthy eating is only half of the fitness formula. Eat a healthy breakfast and then come workout with me. Call or email me today to get started on a fat loss program that really works.

Categories
Fitness

Question Time with Kansas City Personal Trainer David Oquendo 22/8/2016

Question Time! (With Kansas City Personal Trainer David Oquendo)

Hi there! The most important factor in losing weight, of course, is calorie deficit, so you need to eat less than you burn. The only real true way to make sure you do this is to measure your food out. I do this, even with my granola and my milk, is perfectly measured out – to a tee! It’s allowed me to up my calories to 3200 calories. I have 400g of carbs a day, 102g of fat, 165g of protein. I’ve been able to maintain my six-pack with that amount of calories. I plan to increase it a little bit more and see how much I can push it. But it’s measured out, everything, every day.

Question: “What if you like cookies?”
Guess what, if you love cookies, you can have cookies! As long as it fits within your calories. I personally would rather have chips and salsa but I’m not going to have that, but it’s possible to have cookies. You could have Ben&Jerry’s if you wanted to, as long as you stay within your calories, you’ll be just fine.

Question: “Len and Larry’s Protein cookies?”
They’re really just as bad as regular cookies, sorry! The only difference is that they have a little more protein. But they are very very filling, so if you want to taste a cookie and have it fill you up, then Len and Larry’s Protein cookies would be pretty good at filling you up, I think they have a lot of fiber.

Comment: “That’s a ton of macros!”
Yes, it’s a lot of macros, but it works for me. Everybody’s different. I upped my calories from 2200 when I was cutting, to 3200, slowly. They went from 2200 to 2400, from 2400 to 2900, from 2900 to 3200. So I did it slowly. I made sure I wasn’t gaining weight at these calories before I went up. One thing you have to realize is that it takes time to figure out how far you can push it, or what your body is going to do or how it will change when you add calories to it.
By My Fitness Pal calculations I should be at 2900 calories which I thought was kind of low, and by other calculators which are more specific to day-to-day activities, the number was 3200, so that’s what I went with. But for me it’s all perfectly measured out to a tee. I eat pretty similar every day, and it all goes in My Fitness Pal. Some people say it takes a long time to track food, but it doesn’t take that long, it’s just annoying at first, and we know when people get annoyed they generally stop doing things. But if you suck it up for 2 or 3 weeks, and you spend 2 or 3 weeks actually filling things out and measuring, it gets really easy, it becomes part of your daily routine and you don’t worry about it.

Question: “When are you opening a gym in STL?”
It will be a while before I open a gym in St Louis! I gotta at least open one more in the KC area before I do that.

Question: “Talk about your cheats?”
My cheat meals – they’re pretty glorious, I’m not going to lie. But I make sure that I save my calories for the night. On Saturday mornings I work out, and I eat a banana, some peanut butter. Then my post workout is usually a banana, some chicken. And then I go play sand volleyball. Then I eat my cheat meal late at night, but I don’t have many calories till then, and I make sure I save enough calories, so it’s no big deal. And my maintenance is more like 4440 calories if I work out twice a day, so since I am playing sand volleyball for about 2 hours, it’s 4440. But if you are a person that can’t do that, and can’t easily calculate it, it may not be a good idea to change your calories. Based on your daily activities, you may want to keep yours the same.

Now it’s worth talking about this. The reason why I put all my clients on the same calories every day instead of changing it for exercises is because it’s a lot easier when you’re doing something consistently. It’s harder to track when you’re going up and down in calories, you got to add stuff, you got to take stuff away. So it’s a lot easier if you are eating close to the same thing every day, it makes it a lot smoother, easier to track, and most of us do a lot better. Now if you want to change intake with your exercise, that’s great, you can go lower when you’re not working out, higher when you are, but it gets confusing for most people. I don’t want to do it, so I can understand that you won’t want to do it. I only do it one day a week, and that’s Saturday when I work out twice.

Question: “Does it matter the time period of your intake?”
No. It really won’t affect most people at all. Most people aren’t trying to be a bodybuilder so they don’t have to have everything perfect. Most weight loss can occur with very few meals: two meals a day, three meals a day, six meals a day, it’s all the same as long as your calories are the same. When you wake up at 6 am, you’re going to burn the same amount of calories until the next day at 6 am. So it doesn’t matter when you eat it, because you’re still going to burn 2500 calories. I’ve been talking about the anabolic window, and if you work out in a fasting state, then you could have some issues if your post workout meal is not close enough to when you are done with your workout. But if you eat beforehand, and usually people eat about 2 to 3 hours before, by the time you get around to working out, you’re actually only starting to digest the food, so that nutrition is going into your system when you start working out and even after. So that anabolic window is not as important as you think it is. My post workout meal is actually not that big, a little bit of protein, a little bit of fat.

If you’re a bodybuilder and you need to know exactly that you are taking in the perfect amount of calories at the perfect time, or an athlete, and you’re eating a lot of food before you work out and a lot of food afterwards, because you’re based on performance not on fat loss, then recovery is huge. If you’re not eating enough, you’re not recovering enough. If you’re one of my regular clients, you don’t need to worry about the timing of your food. Most people don’t need to. I’ve seen phenomenal results eating whenever I want as long as my calories are the same.

Comment: “I hate water. “
Do you hate water? Suck it up. You don’t get a choice. It’s really easy. You just drink it.

Final Thoughts
Okay, I have to say this. I get bothered when people say, “I can’t eat that healthy, because I want to enjoy my life, I like to enjoy my food.” Well, guess what. People who smoke crack, love crack. Eating is a means to live. A lot of good food tastes pretty good. You’ve just been hitting food with high amounts of salt and high amounts of sugar, and you’ve become addicted to it. So don’t let anyone tell you that eating healthy is a bad thing, or you’re giving up on so much because you’re really not. Once you start eating healthy, the other foods don’t taste as good. Bad food sits badly in your stomach, you feel tired, you feel lethargic, and anybody that says different, they’re lying.

I see it all the time! Tons of clients walk through the door and the better they eat, the better they feel. Again, I compare it to crack. Crack probably feels great to the person smoking it. It’s self-control. If you don’t have it, that’s the reason why you’re not eating healthy. Self-control is not easy to learn, it takes time, a couple months of building good healthy habits, to break habits, and that’s OK. I don’t expect anybody to go cold turkey on bad food. It takes a while, it took me a while when I first started. But if you say, it’s part of life to enjoy this phenomenal food with tons of calories and fat and doesn’t ingest well anyway, then you’re really just lying – it’s just your lack of self-control. Some people may hate this, some people make like this, but it’s true. If you have self-control, you’ll eat healthy. If you don’t, you won’t. I’m not putting you down for not having self-control, you should take into consideration changing your habits little by little and not go cold turkey, and I guarantee you if you are consistent and persist with it, you will cut those cravings, you will start eating healthier, and it will totally change how you feel, how tired or lethargic you are. Your mental clarity gets better. Everything around nutrition helps. The same with exercise. I have yet to hear anybody say – “I work out, I eat healthy, and I feel like crap.” That doesn’t happen. And there’s a reason why!

This has been “Question Time” with Kansas City Personal Trainer, David Oquendo!

Categories
Fitness

Avoiding Diet Plateaus (With Kansas City Personal Trainer David Oquendo 26/8/2016)

Hey, today I’m here to talk about plateaus.

A lot of people hit plateaus because they are so low on calories for so long that it causes them to build up cortisol. When you have a low amount of calories and you work out a lot, you don’t recover well. The cortisol starts to build up, your body gets stressed out and starts to fight against it. It makes you retain water weight and you can hold 10 to 15 pounds. You ladies have more of a problem with this than guys. Of course you know when it’s that time of the month and you have your period, it’s easier for you to retain water weight. Also, I’ve talked about this before, as a female your body actually adapts to low calories faster, especially during pregnancy, as that is what your body revolves around. The lower calories you get, the faster it actually adapts.

So if you are on a low amount of calories for a long time, you’re working out really hard, and you hit this plateau and you can’t seem to lose weight, it could be because your body is retaining too much water. An easy way to fix that is to maybe go into higher calories for a little bit longer, adding 400 or 500 calories, trying to figure out your maintenance, staying there for a whole month, and letting your body adapt to normal nutrition, or a normal amount of calories. That way when you go into a deficit again, your body is not as stressed because it’s had normal nutrition for a while, enough to reset it back to normal.

I see it all the time; people feel fluffy and puffy, and just kind of soft, and it’s because in a sense, they’re not following their food plan. They’re always eating really, really low, and they think they have to go lower and lower, and really they’re not eating enough calories for their body to be happy. A lot of plateaus happen because of that.

Another reason you may have hit a plateau could be that you are not drinking enough water. Think about it – the less water you have, the more your body wants to reserve water. So having enough water during the day will help you keep the water weight off. It’s kind of weird and you may pee a lot, but after it levels off again, the water weight will drop.

Another way you might hit a plateau: let’s say you’re not watching your calories, and you start off just eating clean or eating less, by portion size, and you do great. You’re losing weight…losing weight…losing weight…and finally you hit a plateau. It could be that at fifty pounds heavier, your body needed a certain amount of calories and just by eating healthier and a lower amount of calories than you needed, you lost weight. You’ve lost a few pounds and your calorie needs have changed a little bit. You’ve begin to hit that margin where you’re at maintenance now and you’re not losing weight because of it. So if you’ve been eating clean for a while but you’ve stopped losing weight, it’s time to watch your calories to solidify that you are in the position you need to be.

In the end, there’s no better way to get past a plateau than to watch your calories. You know low carb diets, yeah they work, of course they work, because you’re taking carbs out of the usual protein, fats and carbs that you have, you’re only having proteins and fats so you’ve lowered your calories. It’s not necessarily the best way to go, it’s an easy way to go, but eventually at some point you’re going to have to get strict and follow some kind of calorie loss or calorie maintenance plan so you keep your body happy and not cause a high cortisol build up or slow your metabolism down. It’s not a dramatic loss of metabolism but it’s enough, and you’ll hold on to that water weight.

That can really cause a lot of frustration; if you’ve lost ten pounds of fat and you’ve got ten pounds of water weight on, you won’t see the scale drop. If you’re eating right, you’re eating healthy, you’re working out 5 to 6 days a week, but you just can’t drop the weight, you might have to really start dialing in on the calories, and it’s not that hard. It just takes a couple weeks of doing it. Two or three weeks and you’ll begin to see the results. And guess what, when you start seeing results, you’ll want to do more of it. Really think about this, do baby steps, small habit changes, I’m not saying you have to be, boom, perfect. But if you hit a plateau, start looking at how many calories you’re having – it could be a huge issue. Maybe you’re not drinking enough water – start drinking more water. And don’t let the plateau discourage you, keep pushing, find a way, and keep being more strict with what you need to eat.

So – if you’re at a plateau or you’re hitting one right now, and you’ve not followed your diet plan very well, or you’ve never ever followed a diet plan, you just ate healthier, it may be time to really hit that and make sure you’re having enough calories. Or it may be time to go into a maintenance phase where you don’t lose weight for a month and kind of get your body back to normal and happy with the calories you’re taking.

All right, I’m out. Have a great one!

Categories
Fitness

12 Tips for Your Best Body

You know that diet and exercise are important when it comes to creating your best body, but you may be overlooking other techniques for getting into the best shape.

Turn the following 12 simple tips into habits and watch as your body transforms.

1) Eat a Smart Breakfast.

Most people load up on carbohydrates and simple sugars for breakfast. Cereal, pastries, smoothies and juice are all poor choices when it comes to starting your day off right. Center your breakfast around protein and healthy fat, and you’ll have energy for hours. Try a protein shake, eggs, lean breakfast meat, or a handful of nuts.

2) Get More Sleep.

If you’re not getting at least 8 hours of sleep each night then you could use more sleep. This is especially true if you’ve reached a plateau with weight loss. Give your body the 8 hours of sleep each night and make weight loss easier.

3) Just Do It.

If you’re really ready to achieve your best body ever, then dig down deep and commit. As Woody Allen famously said, “80% of success is showing up.” This is absolutely true when it comes to fitness. Show up to your workout. Even if you’re tired. Even if you’d rather be doing something else. Just do it.

4) Plan Ahead.

Take one day each week to plan your healthy meals for the following week. You don’t have to do all the shopping and cooking on that day, simply jot down what you plan to eat. This small act of planning ahead will keep you on track with healthy meals even when the week gets crazy busy.

5) Drink a Little Protein Shake Before Going out to Eat.

Many people go our to eat because they are very hungry and don’t want to take the time to cook. The problem is most people end up eating too much bread, chips or other appetizers when this happens When you drink a little protein shake before you go out to eat it helps blunt that hunger so you can focus on eating the proper proportions when you eat a meal out!

6) Believe In Yourself.

Do you believe that you have what it takes to transform your body? If you want to succeed in weight loss then you have to believe that it’s possible. Give yourself a pep talk and dig down deep for the courage and discipline to apply these healthy changes to your life.

7) Eat Less Dairy.

Dairy products like cheese or cream add extra fat and calories to your meals. Pass on the dairy and you’ll eliminate unnecessary calories, making weight loss quicker.

8) Sleep and Wake at the Same Time.

This tip sounds so simple, and yet it’s a powerful way to increase your daily energy. Get your body on a schedule and watch how much more productive and energetic you become.

9) Include Veggies at Every Meal.

Most people aren’t too crazy about vegetables, and probably eat less than they should. Make it a point to include a vegetable with each of your meals – even breakfast. The increase in fiber and other nutrients will give your body that extra boost that you’re looking for.

10) Beware of sodium in packaged foods.

So this is kind of mind trick but lots of additional sodium can retain water – which can make you think you gained weight! This is one of the easiest things you can do to make sure you keep the number down on the scale.

11) Drink More Water.

Being hydrated is key when it comes to creating your best body. Drink water throughout your day and limit caffeinated beverages to once daily.

12) Exercise With a Pro.

Are you exercising as efficiently as possible? Do you challenge your muscles enough during each workout? Are you keeping the routine new and fresh? These are all factors that will be taken care of for you when you work with a trained fitness professional. Working with a pro ensures that you make the most of your exercise time.

So there you have it, 13 tips that will take your results up a notch.

If you haven’t joined one of my programs yet, now is a great time to start. Together we will get you focused on your goals with my results-driven method.

Call or email today to set up your first workout. Or fill out the form below to take advantage of our most recent special.