nutrition

Enjoying Summer While Staying Healthy

During the nice weather, people love going out, enjoying longer days and patios. But the question is, how do you enjoy all of these activities while trying to remain on track for both your fitness and nutrition? Here are a couple pointers I will give to help with that!

1) Get the healthy stuff out of the way first. This applies to both working out and eating healthy. Train earlier so that you won’t miss a workout. Eat healthy earlier in the day if you plan on going out to eat later that night. Don’t just write off an entire day.

2) Moderation is key. Going out to a patio for drinks? Enjoy the drinks but moderate how much you drink. You will be surprised at how many calories are in a beer.

3) Find healthier alternatives. If going out to a cottage, maybe bring light beer. Having a bun-less burger and fruit instead of chips. These easy substitutes will help you keep on track in the long run.

4) Make outdoor exercise an regular activity. Riding a bike, going for a hike, golfing, etc. Enjoy the weather but have fun all at the same time.

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Foods For Competition

At Full Throttle we have our members competition coming up so this post is extremely relevant to all of our members. During competition, it is extremely important to make sure that you are properly fuelling yourself and timing your food to perform to the best of your abilities. Here are some tips and tricks for competition day:

1) Eating Habits: Just because it is competition day doesn’t mean you should be putting foreign foods into your body. This may cause you to feel differently or worse, upset your stomach. Try to eat the same foods you normally do just in different portions and timing as described below.

2) Timing: Listen to your body when it tells you to eat. Before the competition, eat roughly 1-1.5 hours in advance depending on how fast you can digest. If you are hungry during or on breaks, eat something small so you can curb the hunger but not slow you down. On longer breaks, have a reduced version of your typical meal. On short breaks, eat 1-2 small snacks listed below.

You want to think about just eating enough to get you through competing. When you are done, then you can stuff your face if you want!

3) Snacks: Some ideas for easily digestible snacks include fruit, baby food, granola bars, loose cereal or granola, shakes, gatorade. These are all easily digestible and can hold your hunger over until competition is over.

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Foods For Life

Nutrition and diet. These are terms that some people can have a problem with because they think of these terms negatively. That doesn’t have to be true! Today I will go over some foods that you should always have in daily eating. I will note that these may not all apply to you as I understand different people have allergies, religious restrictions or other circumstances that result in them not being able to eat these foods. However, this is a general guide and it is what I have found works best for me. As long as I include these foods in my daily eating, I can stay on the right track.

1) Protein - Chicken, turkey, beef and salmon. I enjoy eating meat because it provides my body with the protein that I need to be able to repair my muscles and help them grow to be stronger.

2) Starches/Grains - Brown & white rice, sweet potatoes, yellow potatoes, oatmeal, breads that pack nutrition. Carbohydrates are necessary to fuel you as they provide you with energy. They are necessary to push you through workouts. While most people cut them out of their daily eating, I would encourage moderation, not completely cutting them out.

3) Vegetables - Lettuce, broccoli, cauliflower, asparagus, Brussels sprouts, carrots. Vegetables are important as they provide so many nutrients that help you feel better, get more energy and also fill you up without overloading your carbohydrate intake.

4) Fruits - Apples, oranges, strawberries, bananas, watermelon, berries. Not only do they provide a great snack that can help curb sugar cravings, they also pack nutrients like vegetables that you won’t get from meats or starches.

Out of all these foods, the biggest thing that you need is to find something that is simultaneously sustainable and healthy . Remember you are in this for the long haul, not a short term fix!

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Health Benfits Not Many People Think Of

When people think about getting into shape, there is one thing that majority of people will think of. What are they? "I be more aesthetic," or the most common, "I will lose weight." But being health goes beyond so much further than this. So here we go:

1) Your energy levels will improve.

Why is this? You may think of energy as a percentage, and you have a certain percentage of energy you can spend in a day. Truth is, the body is constantly trying to increase the amount of energy it can produce. Energy, or ATP, can only reproduce when that ATP is consumed. When you exercise, your body can then create new energy and your body constantly wants to do this. So in fact, the more exercise you do, it allows your body to be able to reproduce more energy.

2) You will be more sharp and attentive

Relating to the last point, when you exercise you also improve blood flow. Blood carries oxygen which allows for more ATP production. You know what this means? More energy for your brain. Exercise actually increases the production of mitochondria, which is the cell responsible for creating ATP.

3) Reduce the risk of disease

Exercise time and time again has proven in studies that it lowers the risk of premature death and other diseases such as cardiorespiratory disease. Exercise reduces body fat which aids with diseases such as type 2 diabetes. The evidence is there people.

4) Improves mental health and helps combat depression

Exercise releases chemicals in the brain such as endorphins which improve feelings of pleasure. Not only that but they aid in distraction, confidence and social interaction.

What more are you waiting for? Be active and get moving.