Performance and nutrition has such a impact in fitness. Now there are two ways to look at this maybe three.
1. Performance is great whether you are running, weight lifting, cycling just what ever workout you do already you are awesome. Me I do it all just so that I don’t get bored (which is easy) and to prevent my body from hitting or staying in a plateau.
It’s so easy to workout and burn calories, which is awesome however you want to burn calories correctly. Burn calories correct, yes make certain you are burning fat not muscles. How to prevent this, well with nutrition.
2. Nutrition with performance, well if you’re working out to get lean then from my experience not documented in any journal I can decrease caloric intake but Nottingham must be within reason and that is something a person really has to discover. Too low then you will fatigue quickly and drag instead of being energize from a workout and the same is if too many UNLESS. Unless you are bulking for muscle gain.
Hint- lifting weight doesn’t mean you’re bulking, females again you hear that. Weight lifting actually assist faster in burning fat, increasing your metabolism and developing lean muscles. Now if you’re lifting super heavy and increasing calories yep there is a bulk.
Another hint- increasing calories means food with nutritional value and several times a day not 3 meals but 5-7 and a snack again this applies also to develop a lean body.
3. Performance and Nutrition it is so necessary to keep it balanced. Know and keep a log on how your body is responding to the workouts with your nutrition. You can use an app, calorie counting or containers (which is my favorites because it is no counting calories). However another method I sometimes use is 2B Mindset which is neither of the stated.
Evaluate your performance, nutrition and how your body is responding and know your goals.
To a week of Greater performance, improved nutrition as your transformation begins.
There is so much going on in the fitness world, workouts, diets, and fasting. Intermittent fasting is getting a lot of chatter and so far I’m hearing good results. I was approached by a colleague and asked if I’d ever tried it. My face went blank and I stared before I answered because I could tell by her excitement she had tried it and was doing it regularly.
Why did I stare, well I hadn’t shared my fasting days, which were really my anorexia days. I wasn’t sure if I was going to be judged. Not that it matters on this subject but the negative conversation that come up I just wasn’t feeling it. I did however share with her the details why I can’t intermittent fast purposely.
Purposely yes, some days life just keep me busy before I realize it has been 18 hours darn near 24 sometimes that I have eaten. My blood sugar is low, my attitude is not very pleasant and I’m hangry. When this happens I make certain my first bite will be either a protein, for me usually peanut butter or a protein bar or a plate of veggies. I then follow up with a glass of water, wait a few minutes and I’m okay.
Intermittent fasting is not for me due to my volleying anorexia, bulimia, and overeating I just try to do it all my way. Yep eating 85/15 sometimes 75/25 (not often) and working out and hanging onto my fitness journey in a healthy way. My eating fluctuates because I do use portion containers – Portion fix with Autumn Calabrese is good in making sure your nutrition is not lacking so you can eat almost anything. Now 2BMindset another nutrition intake on Beachbodyondemand.com with Ilana Muhlstein. Eating what you normally eat at specific times and portion make a HUGE difference. Which is my favorite, uh neither. No favorite when they both are batting 100.
To prevent myself from slipping back into unhealthy eating habits I will not test myself because I know my relationship with myself. I do applaud all doing the intermittent fasting and with great results. Keep up the greatness within you and what works for you.
SO to everyone let’s eat…….
I know you are wondering what the heck? An app or containers, what does it all mean. On my fitness journey I am really focused on my intake, with any fitness journey change is NOT made by exercise alone. NUTRITION has a major role and with my years of eating disorder I must always be knowledgeable of my intake. This does not mean I don’t eat carbs I do, pastry of all types included. Do I sometimes in celebrating go over, yes just not daily or weekly. Before you think I also have those weird cravings and I again satisfy my cravings but not overly.
Having an eating disorder too thin, too thick, too skinny, too fat. I just want to be a healthier me without undereating or overeating. I do use an APP and I am guilty for not using it daily but I’m good for 5-7 days a week. The APP keeps me focused monitor my calories and breaks down my macros and micros all good also calculates my fat content. The APP as much as I like it it does not break down exactly how much proteins, vegetables, healthy fat, carbs I should take in. Am I saying APPs for nutrition are bad, NOPE they do work, you just need to know which is important.
Now to the containers, I am a team beachbody @teambeachbody.com fan, loaded with over 700 workouts with different trainers, and each have a nutrition plan with 95% of the food you already eat via use of containers or a method 2BMindset. Both are so awesome. The containers break down how much of it should each day to promote healthy intake as well as see results of your workouts. I’m getting better but I still need improvement.
When consuming the right amounts of food there is a lot of food, and when I’m really 100 on my nutrition I notice a greater results to my workouts.
Which do I choose, both sometimes I am so amazed as to how much food I consume with the containers and still be under versus just eating and inputting for macros and micros. They both work, its up to the individual to decide which works with their life style and workout. It’s also up to the individual to decide which APP is best for them.
My journey consists of the containers and Lose It APP.
To a week of Happy, Healthy, Good eats and Great Workouts.
Can you hear it, are you listening? Well can you and do you?
So many times I am guilty of not listening to my body especially when it comes to nutrition. I shared this with a friend as she shared she was not seeing results from a diet she was 100% in tuned to and noted weight gain and fatigue. We discussed the non scale victories and she denied so many and now she was getting depressed. I then asked how long 6 months. Was this necessary yes. There are so many times in change especially nutrition and workouts we look for “sudden change” , “immediate results”.
There are many that notice a change within a week and it is exhibited for others- GOOD FOR THEM. I’m not one to see rapid results and so many others are standing, sitting next to me on this one. I do (my opinion) believe in 4-6 weeks there should be at least one, always looking for more(that’s me too). If your body is sending signals indicating no, you note depression, getting ill and your PCP cannot find anything abnormal nor any of the other specialist and YOU believe it’s the change in nutrition just stop.
I know I’m no expert but what happens if you STOP evaluate for a few weeks to determine if the symptoms disappear. This is exactly what happened to my friend. She stopped the specific diet and in 2 weeks begin feeling energized, a weight change (decreased) and there were a few other rewards .
Every diet is not for everyone, every ones results are different. We as I have had to do tweak my nutrition many times. We just need to find out what works for us and our body as well as listen to the body. The body does speak to us, we just need to listen.
This exactly when we compare too much. Okay I’m not saying not to compare at all, because it is human, but we must know the limits and exactly when to STOP.
Working out is challenging enough but when we as I have to call myself out so many times look at others and their results from workout and see a greater response and wonder…. “why am I not seeing these results” or “why is it taking me longer and I’m seeing slower results” and so many more thoughts of comparison.
First we are all different in DNA, genetics. There are so many reasons but comparing in a negative way will cause FAILURE how?, because there is that possibility you just may give up. PLEASE don’t. Stay focused being the best of you in your workouts, your nutrition KEEP IT POSITIVE.
Now that Ive said that how do I know, well this was all me. Comparing looking at others results wondering when I would notice change, forgetting about the non scale victories and the small changes ( that are adding up).
Be a WINNER , compare things that don’t affect your goals such as nail polish, tools, dress colors, drills but stay focus. WINNING the SELF GOALS …. we got this
What?, what the heck am I talking about?, doing what correct?
I have to share as I recently shared with someone in conversation about caloric intake. It is normal especially if you are only using caloric calculation for your weight loss. I am aware everyone is not into physical fitness and a workout is just not a desire, psss but take a walk 2-3 times a week. Okay back to calories, she stated she was decreasing her intake by 500-1000 calories a day and was very tired and felt like her energy had been drained. The numbers are correct to decrease caloric intake daily.
HOWEVER, if you are already in a deficit, this does not apply to you. She had begin with a deficit and then attempted for a few weeks (she did not say how many) decrease her intake. Now let’s take in account she had just added a workout routine. NOW be it said I am not a nutritionist, but it is so necessary to calculate your lifestyle into your intake. The glory will be great for a few weeks or months then the body goes into starvation mode this really applies if you have a very active life and even more so if you are in a fitness program.
What do I recommend?, well most workouts, trainers have a nutrition recommendation, no they have several as applies to you and if you are good as you are I applaud you so many are. There are as many like me that require assistance, again what I like about my choice of workout there are calculations to assist with intake as well the recommendation for proteins, fruits, vegetables, carbohydrates and there are several choices of free food.
So before you decrease caloric intake ASK or SEEK assistance to be sure you are not sabotaging yourself or your workout. To a fitness of results CONGRATS you’re on the right track.
This will be quick, because I for know how difficult it is to follow a “diet”. I am one to follow 80/50 or 85/15 rule in my intakes. Does this mean I don’t eat carbs? Uh yeah, honestly I cannot lift weights without carbs, but not over indulging. Yes I enjoy holidays, vacations, birthdays, anniversaries, graduations and NO do not tell me what I should avoid during these times. I will limit myself, which has taken me a minute to discipline myself.
I am honest I am short on following a diet of any kind, will I try YES. I am good for maybe 3 weeks then that’s it especially if it will hinder my workouts. I do like portion control and the amounts I am to consume, thank you @autumn calabrese
However if a diet works for you- YEAH. I want to apply what I can use long term and not fade away because I don’t like it when I get hangry. I like a nutrition that will become a part of my life and will help me on my journey to a “Healthier ME”. I choose NUTRITION.