Archive for Health/Fitness Tips

Accepting Balance in your life!

The article I share below is provided by the app Fooducate, which I continue to recommend to those of you who have not added it! Not only does it provide information on foods you shop for but it provides great articles too that I wanted to share.

As you read this please hone in on the paragraph I’ve bolded. As this article could very well go for people trying to gain weight or even maintain weight it Hass to be understood in reading between the lines that discipline plays a major factor in all of our decisions we make throughout each day.

some people work out just to eat what they want, but for a lot of people most are going to say they are trying to lose weight and or tighten up your physique. That is a very common answer and as common as it is, The struggle to achieve that still remains common as well because of the ratio of time in a day that a person have to discipline themselves. The ratio of nutritional discipline compared to fitness discipline, Nutrition will always outweigh fitness.
Even in this article it talks about weight loss, but as a fitness coach Micheal with clients is fat loss which is a major difference in weight loss. You can lose all the weight you can but if your weight loss comprises muscle loss as well you are not winning. Again, nutrition plays a heavy factor in that.
Read below!

There is a false belief, perpetuated by beverage companies and certain TV shows, that the key to weight loss is exercise. While exercise is important for health, and will certainly aid in weight management, the food you eat is far more impactful when it comes to losing weight.

Most people will exercise just once a day. But the opportunity to make a poor nutritional choice presents itself 10-20 times a day, at least.

On average, people today are working out at the same level that they did 30 years ago. However, obesity has skyrocketed.

What has changed?

Easy. People are consuming more calories than ever before.

Conclusion: extra calories from food are to blame for weight gain, not lack of exercise. Yep, the junk food companies are lying when they claim we are a lazy generation.

People often miscalculate how calories from food excesses add up to a much bigger number than the calories burned working out. Most people will exercise just once a day. But the opportunity to make a poor nutritional choice presents itself 10-20 times a day, at least. That’s because unhealthy food is available ubiquitously. Your kitchen, the office, the gas station, the book store. Heck, even your gym!

To burn off a burger (500 calories), you will need to do 45 minutes of cardio workout. A single slice of pizza has about 300 calories, the equivalent of 20 minutes of running at a 9 minute-a-mile. A tall caramel macchiato from Starbucks has 180 calories; you’ll have to walk 2 miles to burn them off. To work off a pint of beer (250 calories), you’ll need to do 30 minutes of weightlifting. Should we continue with some candy and potato chip examples, or do you get the drift?

Another overlooked aspect of exercise is compensatory calories. On days we work out, we tend to eat more because we “earned it”. This psychological phenomena happens to almost everyone. Who hasn’t completed a workout, only to drink a congratulatory smoothie with more calories than burnt?

Lastly, another important point to consider. Besides weight gain, a poor diet is much more harmful tou your health than the effects of physical inactivity, alcohol and smoking – combined.  So even if you aren’t overweight, a nutrient poor diet can lead to adverse health effects such as hypertension and non-alcoholic fatty liver disease. This can happen even if you are exercising regularly.

The more you exercise, the less you burn.

Your total daily energy expenditure is comprised of resting energy burn plus whatever you burn as a result of physical activity. The more you workout, the more you burn – a 30-minute run will burn 250 calories; do it for an hour, and you’ll burn double.

However, your resting energy burn is also affected by exercise. Scientists measured the resting energy burn of over 300 volunteers from all over the world. They were surprised to discover that once physical activity increases above a moderate level, the body adapts and reduced its metabolism in order to conserve energy (the graph on the right side of the chart).

Exercise is very important. For health.

There are so many reasons to exercise:

  • Regular workouts can help reduce the risk of disease, including type 2 diabetes, cardiovascular disease, dementia and some cancers.
  • Exercise releases endorphins, chemicals that make you feel good, naturally.
  • Working out helps reduce stress, which is a factor that leads some people to eat unhealthy comfort food.
  • On days we exercise, our sleep improves. Better sleep means less hangry episodes then next day.
  • Exercise may also boost the immune system.
  • Athletic ability that comes with regular exercise can also boost your self confidence.

When you exercise, your body slowly replaces fat with muscle. You may not see numbers dropping on the scale, but your dimensions may decrease, as muscle is more dense than fat. Dropping a jeans size, while flat lining on the scale is definitely a thing.

So, yes, by all means, exercise. As much as you possibly can, while still enjoying it and staying injury free.

Bottom line: Weight loss is 80% Nutrition, 20% Exercise.

Even if you don’t exercise at all, by counting calories and eating mostly healthy, whole foods, you will shed pounds. Lots of them!

On the other hand, working out regularly, but with no regard to what you eat, will not lead to weight loss.

What has your experience been?

Sources:

1. Noakes et al –  It is time to bust the myth of physical inactivity and obesity: you cannot outrun a bad diet – British Journal of Sports Medicine, April 2015

2. Pontzer et al – Constrained Total Energy Expenditure and Metabolic Adaptation to Physical Activity in Adult Humans – Current Biology, 2016

Health and Fit Tips

To my 4Star fit subscribers! I will now be sharing content once a month moving forward I want to ensure that what I share with you is quality and meaningful. With that being said the only way to provide the contact you need and are looking for is feedback from YOU!

When it comes to Health and Fitness Tips, what I share I want to know that it’s tips you need and can use! Please do not be afraid to reach out to me whether it’s through my website email, or social media I will personally be sure to make that content to be sent directly to you. 

The Health and Fit Tip Blog that you will receive will begin Sunday, December 6th!

Thank you for continuing to be a part of my 4Star Fitness, community and journey!

Stay healthy and blessed y’all ♥️

4Star Fit Tip

Make It Right, Get It Tight with this move!

Stationary Plank Crouching Walk

Food vs Emotions

hen life throws different stressors our bodies respond in various ways. When it comes to these stressors and how the body responds, for some people Food is not what they turn to to cope with situations but for others food is the emotional go to. When it comes to stressful emotions and food it more than likely ties in with Not the best choices and unwanted consequences. 

Check out this Information provided by registered dietitian, Molly Linek about What happens when stress and emotions come together:

⬆️ stress (hormone cortisol) = ⬆️ poor diet (unhealthy food choices or over moderation) / high fat & sugar = ⬆️weight  (change in leptin, appetite suppressor hormone) = ⬆️ obesity (⬆️ in insulin resistance)

All of what you see above ties in with your inflammation of the body and possible depression

Food stimulates mood! (VanOudenhove, 2011) most people seek out emotional eating as a way to buffer against strong emotions/depression

Palatable food reduces stress temporarily by buffering any major physiological and behavioral responses to stress

 So now that you have a little bit more information about how the body responds to stress, the work has to be done of being aware of how you respond to it when stressed out.

I can most certainly say for those of us who are emotional eaters, the first thing we are not going to think about to suppress our emotions is carrots, or fruit, it’s going to be more like ice cream, chocolate, or something fatty and greasy.

However, the more aware we become and the more knowledge we have, the more conscious decisions and effort that can be made in being good to ourself.

Stay healthy and blessed y’all.

Nutrition labeling/ misleading names vs the Ingredients- packaging and the reality

When it comes to information on products you purchase at the store there is a list of information by manufacturers, required to be displayed on the product

However what can be misleading is how they go about using certain words for advantage.

Here’s some informational background and tips on What to more aware of the next time you go grocery shopping!

Information required to be displayed on products we buy are as followed:

  • List of ingredients including allergens
  • Weight or volume of food
  • Name of food
  • Storage instructions
  • Storage instructions Use by date
  • use by dateClear preparation and cooking instructions
  • clear preparation and cooking instructions
  • name and address of manufacturer
  • place of origin
  • batch number
  • any genetically modified ingredients
  • beverages that contain greater than 1.2%
  • nutritional information is not required by law in all countries unless there is a nutritional claim

What to watch out for that can be misleading

Example:

Manufacturers can highlight a food/ingredients on the cover of a product as long as they tell what % of that ingredient is in it. That doesn’t necessarily mean that highlighted food/ingredients is the most “used” /“benefited” food of that product.
food product example could be a Guacamole Topping product with a claim “made with avocados… when in reality there is only 3% rehydrated avocado with water and cream added.

all in all! Don’t get fooled with what is just listed on the front of a product- read the back and get the most info on what that product really contains the most of.

Seated Tricep, Core Leg Exercise

Check out this exercise you can do at home!

Triceps, Core, Legs

Performing the Pelvic tilt in Plank Position

Are YOU performing your plank correctly?

check it out!

pelvic tilt

Transformation vs Scale

Many of you may have seen this pic or similar pics such as this but I really want you to look at it and understand it.
Why? Too often people are STILL focusing on what the scale says without learning about the process that is happening with your body. 

Losing weight can come with a price. If all you’re focused on is seeing the scale number go down you can be in risk of continuing to lose muscle, therefore your weaker and body composition not favorable. 

It’s tough to change a mindset of terminating the scale only success and switch it the mindset of actual body transformation no matter what the scale shows.

I want you to understand that no matter how much you weigh, how you are carrying it and most important how you physiologically feel at that weight is important.

As you see from the picture above two people of the same gender, And relatively the same height, Carry their weight totally different.
How they carry it is based off of body composition, fat to muscle ratio.
So when someone steps on the scale who has been making a great transformation, yet the scale number doesn’t exactly show the number that they are looking for, does not mean Success is not happening. If you lost a couple pounds, celebrate that!
If your body is transforming the right direction meaning you are losing inches, weight is slowly going down, your energy has increased, your clothes fit better, then you better believe that your transformation will outweigh what the scale says every time!

Turtle 🐢 or Rabbit 🐇

Are you a turtle or rabbit?

In your Health and fitness journey the most important thing you have to think about is your health. Every decision and thought you make creates a reality good, bad or indifferent outcomes.

If you have the rabbit mentality, when it comes to HEALTH, Believe it or not, stress is high Even if you don’t want to admit it. When you’re constantly worried about weight not dropping at a quick pace or not seeing results quickly, that is actually causing stress mentally and physically. Due to wanting to see fast results in such a short amount of time it’s going to give a temporary satisfaction which is why so many end up gaining the weight back because they cannot sustain/maintain it.

Being a turtle on the other hand, you go with the flow and trust the process knowing that what you are doing is working and that your body will make the proper changes based off of the work you put in. 
Let’s face it, No one likes to hear it may take six months to a year to actually make the full transition that they are looking for, because it requires TIME. Why? In that length of time LIFE is still rolling which means there will be set backs and struggles BUT that’s why it makes the journey even more satisfying because when you continue to stay focused and trust the process your body will continue to make positive change.

Your health is imperative to the mentality you choose! 

4Star Fit Tip:

Standing Single Leg Pull Through

Understanding food labeling: Product Expiration Date

I’ve had a few people ask me about certain products and what exactly the expiration date means because it’s used in different ways one being “best before” and the other “used by”

When you see the term used by and it has a date next to it that usually will mean to not use after that day as it could put health at risk. There can be a chance for food poisoning after that date. Such products could be; 

meat products, ready-made salads and smoked fish. 

When you see the term best before with a date next to it that usually will mean after that date the product starts losing flavor however it is still suitable for eating. 

It is usually still legal to sell a product after the best before date But the product could still be discounted in price. Products that usually will have the best free for will be frozen, dried, or tinned food. 

4Star Fit Tip

Runners Stretch Lunge