Let's Get Energized!

Pre-workout supplements ... we all know people who take them and probably wondered if we should  too. I am all about taking your training sessions to the next level, but I believe that it should be done naturally through the food you eat. The topic is very controversial -- people will disagree with me. People take supplements for better focus, more energy and for that extra "pump", but there are more natural things that all those things for your body. Let me feed you some facts.

"Brain Food"

Caffeine - Yep that's right! Coffee is a natural stimulant for the brain. I'm not talking about your venti - non-fat - no foam - 6 shot - machiatto. I'm talking about that 1 cup straight black coffee with no sugar and no cream. Caffeine acts on the central nervous system and also increases metabolism. It's a great pre-workout drink for endurance activities or short power intensive workouts. Drink a cup of coffee an hour before your workout. Note: Caffeine can also dehydrate your body, make sure you drink an extra glass of water on a day you have a cup of joe.

Green Tea - Another great stimulant that contains antioxidants that help with weight loss. I know of some athletes and trainers that will drink a cup of half black coffee and half green tea to fuel their brain before a session.

"Body Food"

Bananas - They are loaded with digestible carbohydrates and potassium which help maintain nerve and muscle function. Eat a medium banana 30 minutes before a workout.

Fruit Smoothies & Juices (homemade) - High in fast burning carbohydrates and high quality proteins with the right recipe. In a blender, blend a 1/2 cup of Greek yogurt, 1/2 cup fruit and 1 cup of fruit juice, water, or coconut water. The protein in the yogurt prevents muscle damage and aids in recovery. You can also add in beet juice which contains a great amount of nitric oxide which keeps the blood flowing to the muscles during your workout.

Greek Yogurt with Fruit and Honey - 1 cup Greek yogurt, 2 sliced strawberries, 1/2 sliced banana and 2 tablespoons of honey. If you want, you can top it off with some granola. This is a great complex snack/meal before a workout, eat this an hour before your session. This balanced bowl of goodness holds protein and both fast and slow burning carbohydrates to fuel through your workout and more.

Acai Bowl - This tiny berry has been gaining popularity recently. Known as a super food, this acai berry aids in weight loss and is a good source of dietary fiber and contains 19 different amino acids which are the building blocks for protein. Use 1 packet of acai with a splash of apple juice/soy milk/coconut water and some frozen fruit. Blend all together, pour into a bowl and top with more fruit and granola. Just look at my picture above! Acai bowls are a great way to start the day.

Let me leave you with a little something to think about. 

You wake up early and eat your oatmeal and egg whites for breakfast, snack on some fruit, grub on a chicken quinoa salad for lunch, have Greek yogurt for your mid day snack and finish the day with grilled chicken and roasted vegetables. Does it make sense for you to put some unnatural, lab processed powder in your body after eating healthy all day?

Get Fit, Eat Smart, Stay Healthy

The 80/20

How many of you have friends out there that are "gym rats" or "fitness freaks" who take selfies at the gym and post it on Instagram all the time? Then an hour or so later, they share their post workout meals at Wingstop, In-N-Out, or some type of guilty pleasure? We all know someone that does that armed with the excuse, "I work out hard so I can eat whatever I want."

Here's a simple guideline in my world of fitness and nutrition -- whether your goal is to lose weight, live healthy or be fit, the winning formula is simply: 80% nutrition and 20% fitness. 

When most people hear this, they get a little shocked and sometimes even disagree. Some believe they can go 1000% beast mode in the gym and as a reward are allowed to eat whatever they want. How and when do you expect to reach your goals with that mentality? 

Here is how my 80/20 guideline works:

Lets say you workout or train about 9 sessions in the week. That gives you 9 opportunities to positively change your body within 7 days. If you are that active you should be eating at least 5 meals a day, multiply that by 7 days in a week, that gives you 35 opportunities to positively change your body. The number may be different for each individual but you get the drift, 9 vs 35. So instead of thinking you deserve to eat that 10 piece wing combo or that double double cheeseburger, why don't you go home and make yourself a well balanced meal that will help refuel and recover your body properly? When you put the right things in your system, your goals become that much closer and that much more possible for you to exceed.

Find it a little hard to do that? That's okay! Above is a picture of a meal plan program that I make for a number of my clients in my area that want to eat healthier or have certain goals they want to move towards. Not in my area? That is okay too, I can help you with some nutrition tips and maybe even look at your eating habits and discuss where you can tweak things for the better. Feel free to email me at taclifestyle@gmail.com about any of my programs whether its personal training, meal plans, tips for a better nutrition or even if you have a question about fitness and nutrition. I hope to hear from you soon!

Get Fit, Eat Smart, Stay Healthy