The Powerful Role of Metabolism in Your Fitness Journey

Role of Metabolism

Key Takeaways:

 
  • Metabolism converts food into energy, affecting overall health and fitness.
  • Age, NEAT,  genetics, muscle mass, diet, and activity all influence metabolic rate.
  • Regular exercise, especially strength training, can maintain a healthy metabolism as you age. 
  • Metabolic efficiency improves endurance and overall athletic performance.
  • Common metabolism myths can hinder progress; focus on evidence-based strategies instead.
  • A holistic approach combining nutrition, exercise, sleep, and stress management optimizes metabolism.
  • Personalized fitness plans considering your Metabolism plays a crucial role in various fitness goals, including weight loss, muscle gain, and athletic performance.

Have you ever wondered why some people seem to effortlessly maintain their fitness while others struggle despite their best efforts?

The answer might lie in an often-overlooked aspect of health: metabolism.

In 2024, a Stanford University study (MoTrPAC) highlighted metabolism’s crucial role in fitness. Researchers found that metabolism impacts gene expression, mitochondrial function, and energy production, improving the body’s ability to manage energy efficiently, reduce inflammation, and support recovery.

At Leading Edge, our certified personal trainers have seen firsthand how understanding metabolism can lead to fitness success. In this guide, we’ll explain the complex world of metabolism and show its pivotal role in your fitness journey. From understanding your metabolic type to debunking common myths, you’ll gain actionable insights that can transform your approach to exercise, nutrition, and overall well-being.

Whether you’re looking to lose weight, build muscle, or enhance your athletic performance, understanding your metabolism is the game-changer you’ve been seeking. 

Let’s explore the science, strategies, and secrets behind harnessing the power of your metabolism.

Understanding Metabolism: The Basics

Let’s start with the fundamentals. Metabolism refers to all the physical and chemical processes in your body that convert or use energy. According to MedlinePlus, these include:

  • Breathing
  • Circulating blood
  • Regulating body temperature
  • Contracting muscles
  • Digesting food and nutrients
  • Eliminating waste

Additionally, metabolism is vital for brain and nerve function. It encompasses the energy your body requires for basic functions as well as more complex activities.

At its core, metabolism converts the food you eat into energy, which fuels everything from your heartbeat to your workouts. But metabolism is more than just a single function; it’s a complex interaction of hormones and enzymes working together to manage energy balance.

 

Metabolic Disorders:

Metabolic disorders are conditions that affect how your body processes food and turns it into energy. These disorders can significantly impact your fitness goals and require special considerations in your exercise and nutrition plans.
 
Some common examples include:
 
  • Diabetes: A condition where the body cannot produce or effectively use insulin, a hormone that regulates blood sugar levels.
  • Thyroid disorders: These can cause an overactive or underactive thyroid gland, which can affect metabolism.
  • Cystic fibrosis: A genetic disorder that affects the lungs and other organs, leading to digestive problems and respiratory issues.
  • Phenylketonuria (PKU): A rare genetic disorder that prevents the body from breaking down phenylalanine, an amino acid found in most proteins.
Understanding these disorders helps in creating more inclusive and adaptable fitness strategies. If you suspect you have a metabolic disorder, consult with a healthcare professional before starting any new fitness regimen.

Key Components Of Metabolism

Key Components Of Metabolism
 
Understanding different aspects of metabolism can help you fine-tune your fitness approach. Here are the key types:
 
  1. Basal Metabolism: Also known as resting metabolic rate (RMR), basal metabolism is the energy your body uses for basic functions at rest. It’s the largest component of your daily energy expenditure. Factors like age, gender, muscle mass, and genetics influence basal metabolism.
  2. Thermic Effect of Food (TEF): The energy used in digesting, absorbing, and processing food. Different macronutrients (proteins, carbohydrates, and fats) have varying thermic effects. Protein has the highest TEF, followed by carbohydrates and then fats.
  3. Exercise Metabolism: The energy expended during physical activity, including both aerobic (cardiovascular) and anaerobic (strength training) processes. Exercise intensity and duration significantly impact exercise metabolism.
  4. Non-Exercise Activity Thermogenesis (NEAT): The energy burned in activities other than formal exercise, such as fidgeting, walking, and standing. NEAT can contribute a significant portion of daily energy expenditure.
  5. Adaptive Thermogenesis: This is the body’s internal thermostat, which allows it to adjust its metabolic rate in response to environmental or dietary changes. It can include changes in temperature, stress, or caloric intake.

Each of these contributes to your overall energy use and can be influenced by your lifestyle choices.

What Are Metabolic Types?

Metabolic types refer to how your body processes energy and metabolizes nutrients. Understanding your metabolic type can help you tailor your fitness and nutrition strategies for optimal results.

There are generally three primary metabolic body types:

  • Endomorph

    • Physical characteristics:
    • Larger frame with naturally higher body fat percentage
    • Wider hips and shoulders

Endomorphs are efficient nutrient storage machines. Their bodies excel at storing nutrients and building muscle mass. While this makes them naturally strong, it also means they store fat more easily. Their metabolism tends to run slower than other types, which can lead to quicker energy dips throughout the day.

  • Ectomorph

    • Physical characteristics:
    • Lean, long frame with lower body fat
    • Smaller joints and bone structure
    • Similar build to marathoner

Ectomorphs have a naturally fast metabolism that burns through calories quickly. This makes staying lean easier but muscle gain more challenging. They typically can consume more calories without significant weight gain, though this tendency may shift with age.

  • Mesomorph

    • Physical characteristics:
    • Athletic, balanced build
    • Proportionate body structure
    • Similar build to gymnasts or soccer players

Mesomorphs represent a middle ground between the other two types. They build muscle relatively easily while maintaining moderate body fat levels. Their metabolism is efficient, allowing for good nutrient processing and quick response to exercise. Weight management typically requires moderate effort.

Remember: Most individuals exhibit a blend of these types, and body types can shift somewhat with age and lifestyle changes. Understanding one’s dominant type helps in working with natural tendencies rather than against them.

How Do You Find Your Metabolic Type?

To find your metabolic type, you might consider metabolic testing, questionnaires, or consulting with a nutrition specialist. These methods assess factors like your resting metabolic rate (RMR) and how your body responds to different macronutrients.

Here are some steps you can take:

  1. Consult a healthcare professional: They can evaluate your medical history and lifestyle.
  2. Consider metabolic testing: This measures your resting metabolic rate (RMR), providing insights into how efficiently your body uses energy.
  3. Keep a food diary: Track how different foods affect your energy levels, allowing for better dietary choices.
  4. Try genetic testing: This can uncover predispositions that influence how your body metabolizes nutrients.

Remember, determining your metabolic type is crucial for optimizing your health and fitness.

Metabolic Efficiency: Fueling Your Body Right

Metabolic efficiency is about training your body to use different fuel sources more effectively, particularly fats and carbohydrates. Improving your metabolic efficiency can boost your endurance, help with weight management, and enhance overall performance.

Here’s how to improve your metabolic efficiency:

  • Balanced Nutrition: Consume a balanced diet rich in whole foods to help your body access and utilize various energy sources.
  • Regular Exercise: Incorporating both aerobic and anaerobic exercises to enhance your body’s ability to switch between fuel sources efficiently.
  • Nutrient Timing: Strategically time your meals and snacks around your workouts to optimize energy availability and recovery.

The Relationship Between Metabolism and Weight

Role of Metabolism in Weight Loss

While metabolism plays a significant role in weight management, it’s important to understand that it’s just one factor among many. 

Diet, physical activity, sleep, and stress levels all contribute to weight fluctuations. 

A balanced approach considering all these elements is key to effective weight management.

 

Metabolic Age: A Key Indicator of Metabolic Health

Metabolic age compares your Basal Metabolic Rate (BMR) to the average BMR of people your chronological age. This concept provides valuable insights into your overall metabolic health:
 
  • A metabolic age lower than your chronological age suggests a more efficient metabolism.
  • A higher metabolic age may indicate that your body is burning fewer calories at rest than expected, potentially signaling the need for lifestyle adjustments.
 

Understanding your metabolic age can be a powerful tool in tailoring your fitness strategy:

  • It provides a baseline for measuring improvements in metabolic health.
  • It allows for more personalized nutrition and exercise plans based on your body’s unique metabolic profile.
 

Metabolic age testing, typically done through methods like indirect calorimetry, can offer valuable data. 

However, it’s important to remember that this is just one aspect of overall health and fitness. 

Always consult with a qualified fitness professional to interpret results and develop an appropriate, comprehensive fitness plan.

 

The Role of Genetics in Metabolism

While lifestyle factors play a significant role in metabolic rate, genetics can also influence how your body processes energy. Some people may have a naturally higher or lower metabolism due to their genetic makeup. However, even with genetic predispositions, healthy lifestyle choices can still have a positive impact on metabolic health.

By understanding these nuances of metabolism and its relationship to weight, you can develop more effective, personalized strategies for achieving your fitness goals.

Factors Affecting Metabolism

Several factors can influence your metabolic rate, some of which you can control, and others that you cannot.

 

What Age Does the Metabolism Start to Slow Down?

Metabolism typically slows down with age, often starting in the late 20s to early 30s. What age your metabolism slows down is influenced by factors like decreased muscle mass and hormonal changes.

However, you can take proactive steps to maintain a healthy metabolism as you age:

  • Maintaining Muscle Mass: Engage in regular strength training to help preserve muscle mass and keep your metabolism more active as you age.
  • Hormonal Balance: Monitor and manage hormonal health, as it can impact metabolic rate.
 

Does The Body Burn More Calories When Sick?

Yes, your body may burn slightly more calories when you’re sick due to the increased energy required to fight off infection and regulate body temperature. However, this isn’t a reliable or healthy way to lose weight. Instead of relying on illness for calorie burn, focus on sustainable strategies like balanced nutrition, regular exercise, and adequate sleep to manage your metabolism effectively. 

Testing and Improving Your Metabolism

Understanding your current metabolic rate and finding ways to optimize it can significantly impact your fitness journey. Let’s explore how to test your metabolism and strategies to improve it.

 

How to Test Metabolism

There are several methods to test your metabolism:

  1. Resting Metabolic Rate (RMR) Test: Measures how many calories your body burns at rest.
  2. Thyroid Function Tests: Since the thyroid gland regulates metabolism, testing its function can provide insights.
  3. Indirect Calorimetry: A method that measures the gases you exhale to determine metabolic rate.
  4. Body Composition Analysis: While not a direct measure of metabolism, understanding your lean body mass can help estimate your metabolic rate, as muscle tissue burns more calories than fat tissue.
 

Strategies to Boost Metabolism

Improving your metabolism isn’t just about quick fixes; it’s about creating sustainable lifestyle changes. Here are some evidence-based strategies to boost your metabolism:

  1. Regular Physical Activity:
    • Incorporate both cardio and strength training into your routine.
    • High-Intensity Interval Training (HIIT) has been shown to have a particularly positive effect on metabolism.
  2. Adequate Protein Intake:
    • Protein-rich foods can boost metabolism through the thermic effect of food.
    • Aim for 0.8-1 gram of protein per pound of body weight, depending on your activity level.
  3. Increasing Calorie Consumption
    • If done correctly, your metabolism will get faster when you’re maintaining a higher protein intake along with a higher calorie intake above 1800+ calories per day. If you’re able to do this without gaining weight you’re in good shape.
  4. Stay Hydrated:
    • Water is essential for metabolic processes.
    • Some studies suggest that drinking cold water may temporarily boost metabolism.
  5. Quality Sleep:
    • Poor sleep can negatively impact metabolism and appetite-regulating hormones.
    • Aim for 7-9 hours of quality sleep per night.
  6. Manage Stress:
    • Chronic stress can lead to hormonal imbalances that affect metabolism.
    • Incorporate stress-management techniques like meditation or yoga into your routine.
  7. Eat Regularly:
    • Skipping meals can slow down your metabolism.
    • Aim for balanced meals and snacks throughout the day to keep your metabolism active.

Remember, sustainable changes are key. It’s not about drastically altering your lifestyle overnight, but rather making small, consistent improvements over time.

The Role of Metabolism in Reaching Your Fitness Goals

Whether your goal is weight loss, muscle gain, or improved athletic performance, metabolism plays a crucial role:

  • Calorie Balance: Understanding your metabolic rate helps in creating effective calorie deficits or surpluses.
  • Energy Levels: A well-functioning metabolism ensures consistent energy for workouts and daily activities.
  • Recovery: Metabolism affects how quickly your body recovers and repairs after exercise.

Personalizing Your Fitness Journey

Role of Metabolism in Fitness

Everyone’s metabolism is unique, which is why personalized fitness plans are so important. At Leading Edge, we ensure you receive the right guidance to achieve your fitness goals by assessing your metabolic standing and providing tailored advice.

Here’s how we personalize your fitness journey:

  1. Metabolic Assessment: We start by understanding your current metabolic health through testing and comprehensive health history.
  2. Customized Nutrition Plans: Based on your metabolic type and fitness goals, we create nutrition plans that optimize your body’s energy use.
  3. Individualized Exercise Programs: We design workout routines that consider your metabolic efficiency and personal energy levels, ensuring you get the most out of every session.
  4. Regular Progress Tracking: We continuously monitor your progress and adjust your plan as your metabolism and fitness levels change.
  5. Education and Support: We provide ongoing education about metabolism and how it relates to your fitness journey, empowering you to make informed decisions about your health.

By taking this personalized approach, we help you work with your metabolism, not against it, to achieve lasting results.

Curious about how a personalized approach can work for you? Get in touch with our team to start your fitness journey today.

Common Metabolism Myths Debunked

Understanding metabolism is often clouded by misconceptions. Let’s address some common myths:

  1. Myth: Starvation Diets Boost Weight Loss. Truth: Severely restricting calories can actually slow down your metabolism, making it harder to lose weight and easier to gain it back.
  2. Myth: Supplements Can Drastically Increase Metabolism. Truth: While certain supplements claim to boost metabolism, their effects are often minimal and not a substitute for healthy habits.
  3. Myth: Metabolism Is Solely Genetic. Truth: Genetics do play a role, but lifestyle factors like diet, exercise, and sleep have a significant impact on your metabolic rate.

By debunking these myths, you can focus on evidence-based strategies to optimize the power of your metabolism effectively.

Conclusion

The fitness journey is multifaceted, and understanding your metabolism is a significant piece of the puzzle. By understanding how metabolism works, identifying your metabolic type, and implementing strategies to improve metabolic efficiency, you can optimize your fitness efforts. Remember that factors like age, genetics, and lifestyle all intertwine to shape your metabolic health. Embrace this knowledge to make informed decisions, personalize your fitness journey, and ultimately achieve your health and wellness goals.

Image Credits:
Section image in “Key Components Of Metabolism​” by redgreystock on Freepik.

Central Park running map and routes: Top picks for all levels

Central Park running map

Why Central Park is a haven for New York runners

Central Park, situated in the heart of Manhattan, stretches 2.5 miles long and is the most frequented urban park in the nation for good reason. Its beauty and charm especially when the cherry blossoms are in bloom make it not only a scenic destination for tourists attracting 42 million visitors annually, it also has become a mecca for runners of all types. The Central Park running routes extend from Central Park South at 59th Street all the way to North 110th Street giving runners a variety of loops and trails to choose from for all difficulty levels so you never get bored! With so many routes to choose from and with the beautiful landscape of trees, flowers, grass, and historical landmarks it’s no wonder why so many runners and runner’s groups congregate here.

Central Park running map with the best running trails in Manhattan

Central Park Running Map

The Central Park running map is your runners’ guide to finding the perfect running route in Manhattan for your needs. Whether you’re looking for a quick stroll, a place to run hill repeats, a rocky climb, rolling hills, or a longer scenic route there’s a little bit of everything here at Central Park. The loops range in distance from .5 miles to 6+ miles long. The full outer loop of Central Park Drive is about 6.1 miles long and is all cement ranging from flat to hilly terrain.

From there you can branch off to these popular routes:

  1. The Reservoir Path which runs 1.58 miles long and is on crushed gravel is a great option for beginners.


    Image Source: Trip Tins

  2. The Bridle Path loop north of the Central Park Reservoir is 2.5 miles and is also great for all runner levels.


    Image Source: Living New Deal

Other less popular routes that are just as scenic include:

  1. The Great Lawn Oval which contains a paved path that is shaped like a track and measures almost exactly one-half mile.
  2. The Ramble or the North Woods are great wooded areas to run in to make you forget that you’re even in NYC. These are also great places for bird watching!
  3. For a hilly climb try the Park’s upper loop or a jog from the Central Park Boathouse to the 79th Street Transverse Road.

Central Park is also a great place to explore and form your own running route. Just make sure you have a map with you because believe it or not it’s easy to get lost if you don’t know where you’re going!

 

Why strength training will help prepare you for one of Central Park's elite running clubs

While Central Park running clubs like New York Road Runners welcome runners of all levels if you’re looking to become competitive and eventually maybe even qualify for the New York Marathon you’ll need to understand how to train. Performing at your fullest potential as a runner requires more than just racking up miles. To achieve greater speed and efficiency in running, as well as to mitigate the risk of injury setbacks, integrating strength training into your training regimen is essential and we have the science to prove it. Incorporating weight training into your typical exercise routine has been demonstrated to boost both your speed and VO2 max. This is because when you resolve any muscle imbalances you present, improve your neuromuscular coordination and power output, and strengthen your bones and connective tissues your muscles don’t have to exert as much energy to run faster. Better form and technique achieved through strength and mobility training also leads to less wear and tear on your body and muscle breakdown from running. This allows you to build a higher tolerance for the beating your body takes from running on concrete and uneven terrain on NYC running paths. The Central Park running map showcases diverse terrain, ranging from dirt and gravel to rocks, concrete, and grass.

If you are unsure about how to strength train here is a strength training for runners guide to get you started! Incorporating these exercises into your training regimen at least 1-2x per week will be sufficient enough for you to see improvements in how you run within just a few months. The key is consistency and making sure you don’t overdo it. You may need to cut back on some of your running mileage to allow for sufficient recovery for your strength training workouts. Make sure to incorporate a rest and recovery day into your weekly training schedule to prevent overtraining.

We connect with NYC runners at Leading Edge on a personal level

At Leading Edge we understand why running is such an adrenaline sport. Our co-founder, Noelle, holds a deep passion for running. From her early years, she engaged in track and field and cross country throughout high school and college, even setting the collegiate record at a D1 university in the 1000 meters. Furthermore, she has prepared for and completed a half-marathon, as well as numerous 5K and 10K races. Drawing from her personal journey, she possesses firsthand insight into the significant role strength training plays in enhancing running form and pace. One of her biggest regrets in her career as a runner and athlete is not adopting a solid strength training routine sooner. With the knowledge she has now, she is confident that she could have prevented certain injury setbacks and potentially earned more medals.

This is why it’s our mission at Leading Edge to help equip NYC runners with the foundation in their training that they need to become great runners even if they’ve never ran before. We delve deeply into form and technique, evaluating your stance and movement to identify areas of your body prone to injury that require strengthening, mobility and stability enhancement, and alignment correction. Our exercise programming is tailored to address these crucial deficiencies in your form and body mechanics, aiming to transform you into a more versatile runner and provide you with a competitive advantage that you may not have experienced before.

Book your free phone consultation with us today so we can get you prepared for your next competition or fun run using your central park running map!

Tips for running at Central Park

Now that your running performance resembles that of a true athlete, you might find these tips helpful for navigating Central Park and planning your next race in the area.

  1. Central Park hours every day are from 6 am to 1 am. Although it’s generally safe to run in Central Park at night we recommend sticking to the well-lit paths and more populated areas after dark.
  2. There are bathrooms and water fountains located throughout the park which you can easily locate on your central park running map. It’s important to note that most of the bathrooms are open year-round however the water fountains shut off during the winter.
  3. To be on the safe side if you are running alone especially after dark it’s recommended that you carry an ID and emergency contact number with you. For your safety, there are emergency call boxes located all around the park which are well marked in the central park running map.
  4. The recommended running direction is counterclockwise – but technically you are permitted to go either way.
  5. Remember that you are often sharing the road with cyclists so be aware of your surroundings especially when crossing the road and be sure to avoid the bike lanes.
  6. If you’re looking for a race to do in Central Park, the New York Road Runners race calendar lists all their races for the current year and registration info.

Whether you’re a seasoned runner or just starting out, Central Park offers a haven to lace up your shoes and explore. With a variety of scenic routes and stunning landscapes, it’s no wonder Central Park is a favorite destination for runners in New York City. So next time you’re in the city, don’t forget to pack your running shoes and experience the magic of Central Park for yourself. 

Discover the 10 best benefits of group exercise classes

What are group exercise classes?

Group exercise classes is one style of training, which involves training in a group with other people. This service can be offered virtually or in person and can cater to all types of exercise such as yoga, HIIT, strength training and more. We offer virtual small group training as an affordable way to connect with others as you train from the comfort of your home!

Difference between individual and group classes​

Training in a group offers a community atmosphere for working out. Instead of working out solo with an instructor you have other peers to offer additional support and motivation.

Class settings also usually attract a diverse crowd. They can range broadly in size from two to hundreds of people of all different ages and fitness levels.

Because classes cater to a variety of fitness types workouts are less personalized, but instead are designed to match everyone’s fitness needs.

In a group setting the instructor leads the class oftentimes by doing the workout along with you to keep the energy up and everyone on pace. With solo training, all the focus is on you so the instructor is more attentive and hands-on critiquing your form and being attentive to your fitness needs.

Benefits of group exercise classes

  • Opportunity to meet new people: Training in a group allows you to connect with like-minded people. These are people who share common interests, struggles and goals. This connection makes you feel as if you are on this journey together.

  • Provides healthy competition: Working out with other similar types of people pushes you to work harder. You feed off of each other’s energy. When you see your peers doing extra reps you’re motivated to keep up.

  • More affordable: If you can’t afford a personal trainer for yourself, group classes is a great way to still hold yourself accountable at a cheaper cost.

  • Fun and entertaining: Group exercises classes are high energy, which makes working out fun. You cheer each other on! When you’re having fun you forget how hard you’re working.

  • Challenging way to learn and grow: You may not know what exercises you should be doing on your own and how hard to push yourself. Working out in a class teaches you about proper form and challenges you to do exercises you didn’t think you could do.

  • Combats exercise boredom: When you workout on your own it’s easy to become bored. Group classes provide variety to always keep you focused and engaged.

  • Bigger than yourself: Working out in a group provides community. It reminds you that you’re on this journey together. If you give up on yourself you’re not just letting yourself down, but the whole group.

  • Keeps you accountable. When you’re relying on your own motivation to workout it’s easy to fall off track. Enrolling in a group exercise class helps you build a  routine so that you  can remain consistent with your workouts.

  • Gives you variety in your workouts. Classes offer a unique variety to your workouts because every class is different. You can choose classes to match your goals and preferences such as HIIT, spin or yoga.

  • Builds self-confidence and camaraderie. Training in a group setting can make you less self-conscience because you have other people around you who are at a similar fitness level. It also allows you to lean on each other for support when you need it.

Why group training might be for you?

Group exercise classes can be a  great way to workout while making new friends. It’s a fun way to stay active and also work on improving your fitness. By working out in a group you also get to learn from and motivate each other!

We offer a virtual small group training class that meets every Wednesday at 5pm EST. You can join us from the comfort of your home! All of the workouts are tailored towards all fitness levels and we focus on total body functional, mobility and strength training. No equipment is needed to join. 

Sign up today to subscribe and save! You can unsubscribe at any time.

Reduce stress with exercise: Working out can help

Stress and its impact on health

Stress is a physical, emotional or mental strain on the body that causes tension in the mind or body. Certain types of stress can be good for the body, but chronic or prolonged high levels of stress is what can lead to health problems. We can’t always control our levels of stress as we inevitably will all go through high stress periods in our lives. However, we can control the negative toll prolonged stress can have on our health. 

Studies have shown that chronic stress is one of the leading causes of death and it can lead to a myriad of other health problems such as high blood pressure and poor lifestyle choices. What’s more is that more than 75 percent of all physician office visits are for stress related ailments and complaints. 

The challenge is many of us don’t know how to deal with stress in a positive way. You can look at reducing stress with exercise as one approach you can take.

Mind-muscle connection of exercise

There are powerful effects of mind and muscle connection on your psychological and brain health that show that you can reduce stress with exercise. Kelly McGonigal, Ph.D., author of Joy of Movement explains, “When you move your body, your muscles release chemicals known as myokines into your bloodstream that improve your mood, reduce anxiety and depression, and make your brain more resilient to stress. I call them ‘hope molecules.” 

On days when you exercise the stressors of the day have less of an impact on your well-being. Kelly McGonigal goes onto explain that regular exercise actually changes your brain promoting brain health. After just six weeks of consistent physical activity there are clear and obvious functional and structural changes that happen in the brain’s reward system. This heightened “feel good” feeling makes you more motivated and better able to regulate your emotions so you can keep calm in high stress-provoking events or situations.

When you operate from a place of calm you are able to then make better lifestyle choices, which ultimately effects your overall mood and morale. Operating from a place of happiness allows you to find joy in everyday life despite what is happening around you. Maintaining this type of aura will lead to a positive cumulative effect on your life and spiritual development.o

Exercise and stress relief techniques

Exercise also puts you in tune with your body so you can become more aware of where in your body you are holding onto stress. Stress can be experienced in areas of the body where you feel increased tension or stiffness. It’s not uncommon to carry stress in your back, neck or shoulders. Once you become aware of where your stress is felt you can actually use these four stress relief techniques:

  • Train your neurological system to release the tension the stress is causing in your body. You can do this by applying  pressure to the area that is tense through foam rolling or by having someone else press down with their hands and hold it there for a few seconds before releasing and repeating. This tells the nerves to release. 
  • Practice mindful breathing by spending a few minutes focusing your awareness on your thoughts and your breathe without trying to change anything. As you get in the habit of just observing your thoughts without judgment you can detach yourself from them which will have a calming effect on your body and your breathe. 
  • Meditate to alleviate stress by first placing a hand over your heart and taking a few deep breaths. With each exhale center your attention on gratitude. Have gratitude for showing up for yourself today. 
  • Release any pent up energy you’re storing in your body through movement. Whether you prefer a high intensity workout or a slow restorative flow find a workout that gets your endorphins flowing. These feel-good neurotransmitters will boost your mood and well-being.  

Not all stress is bad for you

Stress is a part of everyday life and necessary for survival. Without it we wouldn’t be motivated to push ourselves to be better and accomplish great things.  Stress that doesn’t take a toll on our health actually serves us well. This is the kind of stress you get from exercise. The physical stress that exercise puts on the body shapes you into a better athlete, makes you stronger and more resilient to disease and injuries. 

A personal trainer can teach you what types of exercise you can do to not only improve your physical health, but to help reduce the negative effects chronic stress has had on your emotional and mental health. However, if your symptoms are severe you should first seek the attention of a medical doctor.

HIIT workouts at home: Getting the most out of it

What is HIIT and what does it stand for

Most of you are already familiar with the acronym HIIT, which stands for High-Intensity Interval Training. This style of training begins with short alternate intense periods of anaerobic exercise usually at 80 to 95 percent of your maximum heart rate followed by short less intense recovery periods usually at 40 to 50 percent of your maximum heart rate. Anaerobic exercise helps you build strength, endurance, and power. It also helps you burn fat, build muscle, and strengthen bones.

Unlike aerobic exercise, anaerobic activity can not be sustained for a long period of time because it is taxing on the body. 

Examples include sprints, burpees, high knees, and jump lunge.

5 reasons why you should try HIIT

These workouts have been shown to improve your heart health, but that’s not all. Below are some unspoken benefits of HIIT workouts:

  • HIIT workouts have become popular because this style of training is adaptable to any fitness level. You have the option of working out both on or off machines.
  • Due to the amount of effort applied it spikes your heart rate. This allows you to work on strength training and cardio in the same workout.
  • The time efficiency of HIIT workouts is a huge selling point. You can burn the same amount of calories in as little as 10 to 30 minutes doing interval training as someone who spends an hour doing steady-state cardio.

A 2011 study presented at the American College of Sports Medicine Annual Meeting demonstrated that just two weeks of high-intensity intervals improves your aerobic capacity to the level that six to eight weeks of endurance training would acquire.

  • There is also the benefit of the after-burn effect. You continue to burn more fat and calories at an accelerated rate for hours after your workout.
  • Since no equipment is required you can do HIIT from anywhere including your home. This is especially useful for home workouts during this time of social distancing.

TIP: You can do a HIIT workout using just your own body weight or you could use a rowing machine or treadmill for example.

How to do HIIT workouts at home

In as little as just 10 minutes you can do an efficient HIIT workout at home using just your body weight. To get started first decide on the intensity of your workout. You can adjust your workout intensity by increasing or decreasing the length of time for each interval.

For example, HIIT workouts for beginners should have the rest period longer than the time effort is applied. Try doing a 1:4 work to rest ratio such as 15 seconds of work followed by 1 minute of recovery. As you get better you can reduce your ratio to a 1:2 split so that you’re doing 30 seconds of work followed by 1 minute of rest.

Eventually you should try to make your recovery the same length of time as the time you’re at work. Once you’ve chosen your split repeat it for a total of 10 minutes or for as long as you can sustain it.

To maximize the effectiveness of your workout try using a heart rate monitor. You can also track your pulse to gauge whether you are staying within the target heart rate zones. As mentioned earlier you should be trying to get your heart rate up to 80-95 percent of your max during the time period you are working out . Your heart rate should then drop to 40-50 percent of your max during your recovery period.

Now that you have your intervals down, choose between 1 and 10 exercises you can repeat for your desired length of time. You can choose to do plyometric exercises such as burpees or jump squats, which will elevate your heart rate more quickly. If you are new to this you may want to try stationary movements such as standing lunges or planks.

5 draw-backs of HIIT training

HIIT workouts have become extremely popular, but these workouts do face some risks. You can avoid some of these with the guidance of a trainer. Before taking part in this type of workout you should consider the potential downsides outlined below:

  • HIIT training can put you at an increased risk of injury because it is difficult to maintain good form when you’re exerting so much effort.
  • While it is good for improving your anaerobic threshold, it is not the same as aerobic exercise. Both are important for your health and require very different demands on your heart, lunges, and muscles.
  • HIIT is very demanding on the body. If you are not in good cardiovascular health this may be too intense for you. You should start with low-intensity cardio first.
  • It can lead to physical and mental burnout because it takes such a toll on the body. It’s also difficult to sustain for a long time.
  • HIIT is not optimal for muscle growth. It is geared towards improving your cardio and muscle endurance.

Aerobic fitness is necessary for building stamina and reducing the risk for heart disease so HIIT should not be your sole method of exercise.

NOTE:

It is ALWAYS advised to connect with a fitness trainer before you jump into these HIIT workouts to avoid any sort of health complications in the future.

If you are looking for a personal trainer in Brooklyn, book a FREE consultation with us!

At home workout routine: Why you should keep a routine during Covid-19 outbreak

Replace the GYM with a home workout routine

Working out in a gym is not possible right now due to the risks involved with the spread of the COVID-19 virus. Sharing gym equipment increases the likelihood of contracting and spreading the virus. However, there’s NO reason why you can’t keep your workout routine going indoors from the safety of your home. The more we can maintain our daily routine the more we can create a sense of normalcy during these trying times.

You can easily replace most of the machines and equipment you would normally use in the gym with light weight resistance bands and free weights from home. You can even get creative and incorporate water jugs, towels, and furniture if you don’t have any equipment. In our 10-minute home workout we show you how you can workout using just your own body weight.

With no equipment or any special workout attire necessary and so many options for virtual training you don’t have an excuse to miss a workout. You can choose to have a personalized workout from a virtual trainer, a streamed live workout or you can watch a preloaded workout video on YouTube. Many workout classes that were offered in person prior to the pandemic are making their classes available online as well!

Pick what works best for your needs.

Skipping workouts could set you back

Exercise is vital to your health and especially important to building immunity against this pandemic outbreak. According to leading physiologists from the University of Bath’s Department of Health, “exercise can help the immune system find and deal with pathogens, and in the long term, regular exercise slows down changes that happen to the immune system with ageing, therefore reducing the risk of infections.”

Psychological stress and mental health is also better managed through exercise, which has a positive effect on your mood. Serotonin levels are boosted and feel-good endorphins are released through regular exercise.

Skipping your workouts now could also set you back on the progress you made in the gym. It doesn’t take long for muscles to start to atrophy without use. This leads to the onset of other ailments like back and joint pain.

Consistency is important for any kind of progress, but also to maintain what you already attained.

Other healthy habits to make part of your fitness routine

There are many ways one can try adopting & making a switch towards healthy habits without sticking to any rigid diet plan. Some healthy habits that you can start with:

  • You can boost your immunity by eating a diet high in fruits and vegetables. The more leafy greens the better! Try to also eat some of your vegetables raw so you don’t lose any of the nutritional benefits. A nutritious diet coupled with exercise can help you better maintain a healthy weight.
  • You should also make sure you’re getting enough quality sleep as this can also put stress on the body.
  • Make sure you’re LIMITING your consumption of alcohol and processed foods.

Following these healthy lifestyle habits won’t just help boost your immunity against disease and infection, they will also help keep your body strong for a better quality of life.

These factors help reduce your biological age slowing the aging process.

Routine is good for the psyche

As much as our lives seem uprooted right now it’s important to maintain some sense of normalcy. We can do this by holding onto the routines in our lives that we can still control.

Exercise is one of them!

Keeping up with our exercise routine will help us form new healthy habits. This routine will also help us:

  • better cope with the changes we are experiencing.
  • create order in our lives, which also helps us mange stress, anxiety, depression and even insomnia.

Establishing a routine on a personal level can also help with forming routines on a professional and relationship level. This will make your work environment healthier and the added strain on families forced to spend an unprecedented amount of time together easier.

Home exercise: 10-Minute quick lockdown workout you can do at home

Staying fit while stuck at home

Times have changed during this time of social distancing, due to the COVID-19 crisis, including how we workout. But just because you can’t get to the gym doesn’t mean your workout routine needs to suffer. Now that we are all stuck at home ideally we have more free time on our hands, but that’s not always the case when you’re juggling a demanding work schedule, a house full of kids and also playing homemaker. We’re here to show you how you can get an effective and efficient workout at home in just 10 minutes.

YES! In Just-10-Minutes..

By doing a 10-minute workout a day you can walk away feeling energized, motivated and satisfied that you’re doing something good for your body and your health. These 10 minutes of exercise are great to do first thing in the morning to kick-start your day, mid-day when you’re feeling sluggish or just before bed when you have fewer interruptions.

Home exercise complete with quick 10 minute workout

We recently teamed up with Chasing News to share our 10 minute home workout with viewers on Fox5 and NY9 and now we are sharing it here with you. We brainstormed and came up with 8 of the most effective total-body exercises that are practical for everyone. Whether you are a beginner, a seasoned gym-goer, pregnant or postpartum these exercises are simple enough for you to do.

There’s no excuse not to do this 10 minute at-home workout plan because it doesn’t even require any gym equipment. All you’ll need is a chair and yourself.

Yup! It’s that simple.

At home workout plan without equipment

This workout is effective at promoting strength, coordination and mobility development. If you do these exercises daily you will get stronger over time and you can gradually increase the intensity by adding more reps, more sets or increasing your pace.

Why CHAIR DIPS is the best:

To perform Chair dips, all you need is a sturdy chair or bench or even a staircase. Make sure your arms are at your sides gripping the front of the chair, bench or stair, and your feet are firmly planted on the floor shoulder-width apart. Shift your torso forward off the chair keeping your hips directly underneath you and slowly lower your butt towards the floor as you bend at the elbow. As you lower make sure your hips stay directly underneath your shoulders. Inhale as you lower and exhale as you come back up extending the arms to your starting position.

Complete this exercise for 10-15 reps and then repeat this set 2x. You can work your way up to doing more repetitions or sets as you build strength.

Takeaways –

Chair dips engage your –

  • triceps (back of your upper arm),
  • pectoralis major (pecs or chest muscles),
  • trapezius (triangular muscle extending from the neck to the shoulder to the middle back), and
  • serratus anterior (the muscle on the surface of the upper eight or nine ribs).

Most people don’t realize the triceps are important muscles used in everyday movement that involves extending the elbow and forearm. You use them when lifting things like grocery bags or when reaching for items overhead. This muscle also plays an important role in stabilizing the shoulder joint.

Tone your abs with LYING LEG RAISE:

Lying double leg raise with butt lift exercise starts with lying on your back with your feet up towards the ceiling. You can place your hands under the small of your back for support. Lower your straight legs towards the floor and then raise back up to the starting position adding in a butt lift and hip rotation at the top.

Repeat this exercise for 10-15 reps or until you become fatigued and repeat for 2 more sets.

Takeaways-

This exercise is great for building core strength in your rectus abdominis muscle and the internal and external oblique muscles. Leg raises also improves the strength and flexibility of your hips and lower back.

KNEELING SIDE CRUNCH for a flat belly:

You start in a kneeling modified side plank with your top leg extended away from the body. Your bottom are should be straight and your top arm should be behind your head. Bring your top elbow and top knee in towards your torso to meet and then extend the leg back out straight opening up the contraction.

Repeat this exercise for at least 15 repetitions on each side and then do 2 more sets.

Takeaways-

Kneeling side crunch exercise uses just your body and it mainly targets your core specifically your obliques. Your shoulders and glutes are also assisting so again this is a compound movement. Your core is your entire support system. Core strength is important in everything you do so it’s important to start here in your workouts.

Improving LATERAL LUNGES:

To perform lateral lunges exercise, stand with feet together and hands clasped together at your chest. Take a large step out to the right, immediately lowering into a lunge, sinking hips back and bending right knee to track directly in line with right foot.  Keep left leg straight but not locked, with both feet pointing forward. Push off the right foot to return to starting position.

Repeat on both legs. Do 10-15 reps on each leg for 3 sets.

Takeaways-

This exercise targets your glutes and legs and it helps improve your mobility in the frontal plane of motion (moving side to side). The side lunge also helps you build strength and stability in each leg individually as well as improve your balance.

DEAD BUGS are good:

Lie on your back with your arms and legs extended up towards the ceiling. Bend your knees and hips to a 90-degreeangle. Tighten your abs and press your lower back into the floor as you bring your left arm overhead and right leg down towards the floor.

Exhale as you lower and inhale as you raise being careful not to let your lower back arch.

Takeaways-

Dead bugs target your abs, back, shoulders and hips. By activating the deep abdominal muscles, the transverse abdominals and pelvic floor, this exercise helps stabilize the lower spine to reduce the risk of back strain. Doing this exercise also improves your motor skills and coordination. Plus, it helps with a wide range of motions, such as lifting and bending in everyday activities.

Combating poor posture with SEATED WALL ANGELS:

This exercise can be done against the wall either sitting or standing. You can also do it while lying on your back on the floor. To perform this exercise bring your hands up by your ears. While keeping your wrists and elbows in contact with the wall or floor slowly elevate your arms overhead as far as you can and then return to the starting position.

Repeat this exercise for 10-15 reps.

Takeaways-

Seated wall angels help in correcting bad posture by strengthening your shoulder mobility and back muscles while also opening up your tight chest muscles. It helps treat upper-crossed syndrome common in people who sit at a desk or computer for long periods of time.

SIT TO STAND to improve mobility:

Stand with your feet shoulder-width apart and with your arms behind your head. Lower yourself slowly into a chair keeping your back upright. Rest your butt into the chair and push your weight into your heels to come back up to a stand. You can make this exercise harder by sitting on an exercise ball instead of a chair or placing a small object between your legs.

Perform this exercise 15-10 times for 3 sets.

Takeaways-

Sit to stand helps strengthen your legs, glutes, and core. It’s a functional movement that promotes balance to prevent backward falls and helps with posture. When practiced regularly this exercise helps improve scores on the Berg Balance Scale, a test that measures balance and fall risk in older adults.

Mastering the PRONE T-RAISE FLOOR PUSH-UPS:

To perform Prone t-raise floor push-ups start in a straight arm plank position. With your elbows touched into your sides lower your body slowly to the floor. Then extend your arms out to your sides. Elevate your arms and legs off the floor for a beat and then lower and press back up into the plank.

Repeat this exercise 10 times for 3 sets.

Takeaways-

This two-part exercise targets the erector spinae and latissimus dorsi muscles in your back as well as your oblique, transverse abdominis, rectus abdominis, glutes, hamstrings, pecs, triceps and rear delts.

How to enroll in our virtual training

If you feel this routine might be too basic for you, I would suggest scheduling a 10-minute call with us because we are here to help!

As certified in-home personal trainers in NYC with years of experience, we are now offering customized virtual workouts to our clients. Unlike online training where you’re given a program to follow, with virtual training you still get the same one on one attention you would get in person and a tailored program to fit your needs.

 And the best part is..

To make it more affordable, we can also train you and your FRIENDS or FAMILY together using the Zoom gallery and you can take advantage of our special savings. Contact us today to learn more and get started!

 

Ready to connect with us?

5 things to consider before hiring a personal trainer in NYC

Is hiring a personal trainer worth it?

NYC is a bit more of a health-conscious city which means you have lot of options available to you from gyms to classes to help you on your fitness journey. However, nothing compares to having a personalized fitness and nutrition coach to design a program to help you meet your goals. The one on one attention you receive with a personal trainer not only helps to hold you accountable it also ensures you’re executing the exercises correctly and that you’re making measurable sustainable progress.

However, trainers are not all created equal. Like with most services you get what you pay for. A top tier trainer comes at a premium because they must be certified by an accredited source such as American Council on Exercise, have years of experience and continuing education, a solid reputation, an approach that has been proven successful, specialties in different areas of fitness and the personality to keep you engaged. When you invest in the right trainer who meets this criteria and is compatible with your specific needs you get real sustainable results.

Whether you decide to invest in a trainer for a few months or for years to come you can make improvements in your health to last a lifetime.

How to find the right personal trainer in New York City

New York City has more personal fitness trainers per square mile than any other city in the country so it can be hard to choose the right one for you. To help you narrow your focus first decide if you feel more comfortable working with a male or female trainer or if you have no preference. We have a team of both male and female trainers skilled in different areas.

With so many different styles of trainers, it’s important to find one that specializes in your needs so you’ll want to do a search in your area based on what your goals are. We specialize in many areas of fitness including weight loss, strength training and pre and post-natal training.

You’ll also need to decide on what location is best for you. We have trainers based all over the city so that we can service clients in Manhattan, Brooklyn and Queens.
 
Availability is another crucial factor. You’ll want to find a personal trainer that can meet you on the days and times that are convenient for you.

How to track your progress

One of the best ways to measure the success of a personal training program aside from meeting personal standards is to have tangible ways to track progress.

One way, of course, is to use the scale, but as we know this number isn’t always reliable since muscle weighs as much as fat and some days we may be retaining more water than others.

A better more positive way to track progress is with pictures!

We recommend our clients take pictures before starting our program and then we do a progress update with pictures every few months. This way you can pay attention to the subtle often unnoticed changes that happen gradually over time when you adopt a diet and exercise plan.

You can also track through exercise by monitoring your improvement in form, strength, speed and overall performance.

Choosing a trainer you look up to

It’s important that you work with a personal trainer that embodies the skills and physical attributes that you aspire to. This way you can trust that their program works and that they practice what they preach. Your trainer shouldn’t give you any exercise program or diet guidelines that they aren’t willing to do themselves. When we are in the company of someone we aspire to be like we subconsciously push ourselves to work harder. We are also more inclined to make better lifestyle choices when we see our trainer leading by example.

Home training vs training in a gym

In NYC you have the option of working with a personal trainer out of a gym or at your home. The benefit of training at a gym is that the trainers are already vetted for you. However, since many apartment buildings in NYC are equipped with a gym having a trainer come to you may be more appealing. This way you have the added convenience of not having to travel anywhere. You also get to select a trainer of your choice. This does require a little extra leg work as you’ll need to do your own research as mentioned above to find the right fit, but chances are since you’re the one choosing you’ll be more satisfied in the end.

Beginner’s workout plan for a busy schedule!

Where to start with a workout plan

Working out doesn’t have to be complex, complicated nor time-consuming. You just have to establish a workout plan that you can stick to consistently even when you aren’t feeling motivated. A good way to carry out this easy workout plan for beginners  is to follow these simple tips:

  • Establish a good time of day to workout that fits with your schedule and when your energy level is at its highest – If you are like me and aren’t a morning person pick a time in the afternoon or evening after work. If your schedule gets more chaotic as the day progresses an earlier time in the day may be best for you. A lunch hour workout may be good if you like the idea of breaking up your work day with some self-care.
  • Figure out what your goals are so you can follow a fitness program that will help you target them – If your goal is to lose weight your workout will look different then if your goal is to put on muscle. Maybe your goal is simply to move more and that is okay too.
  • Find someone to hold you accountable – When you’re feeling like the couch is looking more appealing than the gym you need that person who is going to call you out and remind you about your fitness goals. This person could be a friend, your partner or even a co-worker. You can even have this person workout with you so you have a buddy to help push you to work harder.
  • Upgrade your workout attire – If it’s been awhile since you worked out chances are your gym clothes could use some updating. Make sure you’re not wearing the best clothes to the office and scrubs to the gym. When you look good in what you’re wearing to the gym your confidence gets a nice boost and you’re more motivated to workout harder.

Workout routine for beginners

You can establish and try a workout routine for a week with a few easy yet effective exercises that don’t require any machines or equipment. These exercises can be consistently incorporated into any workout routine at home.

For strength training try these exercises:

  • Planks are a great exercise to include in your workout routine at home because they target your total body including your core and you can do lots of variations.
  • Lunges are a good lower body exercise to do because it is a compound movement, which means multiple muscles are engaged at once. You can also mix it up when you get bored by trying different variations including curtsy lunges.
  • Squats are another great lower body compound movement with lots of variations.
  • Push-ups everyone is familiar with and this exercise is great for your upper body workout.

If your focus is on cardio try these calisthenics moves:

  • mountain climbers
  • step-ups
  • jumping jacks
  • jump squats

For either goal you should aim to complete at least 10-15 reps of each exercise and then recover for up to one minute before then repeating the circuit again. If you have the time, repeat the circuit 3x. If it’s your first time, see if you can complete the circuit once fully and gradually over time work yourself up to three sets.

A good way to combine these exercises into a workout routine for beginners is to choose 2-3 lower body exercises, 2-3 upper body exercises and 2-3 core exercises and perform them in a circuit. As mentioned above you can go for 10-15 reps or if you have a stopwatch you can go for time instead. If you’re going for time push yourself for 30-45 seconds followed by a 15-30 second rest or recovery period. Then repeat with the next exercise.

This way you get a solid total body workout in as little as 15-30 minutes.

Workout routine at home when you're short on time

If you have small children at home or if you work from home you may find it hard to designate a certain time to exercise. A good way to workout with a busy schedule is to incorporate exercise into your normal everyday activities. For example:

  • You can be doing squats while you’re putting the laundry or dishes away. Squat before each time you pick-up the clothes or dishes.
  • Practice lunging while you’re running the vacuum.
  • If you are on mommy or daddy duty you can do shoulder overhead raises with your child in your arms or squats and lunges while holding them. Older children love to partake in exercise with mommy and daddy. You can do a yoga routine while teaching them how to do it with you so it becomes a family activity.
  • When you’re sitting at your desk for long periods of times incorporate a few sit and stands from your desk chair. You can also do a plank or triceps dips on your desk chair while you’re reading your emails.

There are lots of creative ways like these to incorporate exercise in the home each day. 

How often should beginners workout

When you’re new to exercise any bit counts. Don’t put pressure on yourself right away to workout a certain amount of times each week. Start with what is manageable for you and your schedule. Also, listen to your body and don’t overdo it.

As you get into a regular routine it’s most optimal to workout a minimum of twice per week and three times per week is even better! Your sessions don’t have to be an hour long each time. A very effective workout can be done in as little as 30 minutes. The key is to limit the amount of rest you take in between exercises.

It is NOT advised that you do strenuous exercise everyday. Your body needs time to recover in between workouts. However, getting in the habit of moving everyday is recommended. This could mean going for a walk or taking the stairs more often. It means instead of sitting at your desk for 8 hours straight you take breaks periodically to get up and walk around and stretch.

Healthy diet: Ditch the fad diets for flexible eating

What is a healthy diet

Figuring out what a healthy diet looks like can be confusing since there are loads of dietary options trending with each one promising you the results you desire. Many people are left undecided when choosing. There’s the Atkin’s diet, the Keto diet, the Paleo diet, Whole 30 and of course a slew of juice cleanses on the market all of which are restrictive in some form. 

You’re less likely to stick to a diet long-term when it is restrictive and you may also be causing damage to your health by eliminating certain crucial macro and micro nutrients from your diet. So how do you diet if you love food and want to avoid putting your health on the line? The answer is a flexible diet also known as a healthy macronutrients diet.

Macro tracking is a form of flexible eating that promotes a healthy diet. It doesn’t force you to eliminate anything and encourages you to get a more balanced diet. Many people discover when they start tracking their macros that their carbohydrate intake far exceeds the amount of necessary protein they need in their diet. This practice of mindful eating makes you more aware of what’s in the foods you eat. It teaches you how to pick and choose foods that satisfy the recommended intake for each of your macro nutrients.

What are macronutrients

First it is important to understand what macronutrients comprise a healthy diet. The three main ones are carbs, fats and proteins. Examples of these macronutrients are below.

Carbohydrates include sugars, starches and fiber and each gram is equal to 4 calories. Carbs are used for immediate energy or are stored as glucose in your liver and muscles. 

Fats are found in animal products such as meats, dairy and eggs. You can also find them in oils, avocado and nuts. Each gram is equal to 9 calories. Your body uses fats for energy, hormone production, nutrient absorption and body temperature maintenance. 

Proteins are found in animal products such as meat, eggs and dairy. Other examples include beans, legumes, and fish. Each gram is equal to 4 calories. Proteins are vital for the repair and building of all the cells, tissues, hormones and enzymes of the body.

Tracking Macros

When it comes to tracking your macros you need to purchase a food scale inexpensively on Amazon so you can measure your food intake in grams. One of the most common questions we get asked by our clients is ‘how to keep track of what I eat?’ We usually recommend you write down everything you consume for one week first to see where your average caloric intake falls. You can easily store this information in the My Fitness Pal App for free so you can see what you eat over time. You should weigh yourself each day during this week so you can also get a weekly weight average. This enables you to figure out if you are in a caloric surplus or deficiency. 

From here you can calculate your personalized macros for weight lose or to gain weight or even just to improve your body mass composition. A good rule of thumb is:

  • carbs should consist of approximately 40% of your diet, 
  • proteins should consist of approximately 30% of your diet, and 
  • fats should consist of approximately 30% of your diet.

Stick to this carb, protein and fat ratio for weight loss and muscle gain to see the results you desire. I recommend you start with calculating your protein intake, which should be .7-1 gram per lb of body weight. If you weigh 130 lbs you need to have at minimum 91 grams of protein per day.

Also you should never let your daily calorie intake drop below 1200. On our Additional Services page you can learn more about how to calculate your macros for a healthy diet.

The importance of a healthy diet

Without the incorporation of a healthy diet the results you will gain from a solid workout program are limited because you can not outperform a bad diet. Proper nutrition gives you the energy you need to perform your workouts at your best. It also helps aid in your body’s recovery post workout, which includes muscle repair so that you can get stronger. Diet and exercise go hand in hand. You can not thrive without the other.

Macro tracking is our go-to approach to a healthy diet with our clients and the results speak for themselves. Whatever your fitness goals, you are able to change your body composition to contain more lean body mass and the best part is you still get to enjoy the foods you love. This makes this approach effective long-term.