When we think about nutrition and exercise we often come at it with an All or Nothing perspective. Most of us think that to make a change we have to do everything, and do it perfectly. For example, “I’m going to exercise 6 times a week… starting tomorrow, of course”, or “I’m going to cut out all sugar and eat only whole foods”. Unfortunately, this all or nothing approach can often lead to failure. When we set these high and lofty goals, we often make it very easy to fail, and when we fail we often just give up and think maybe we’ll start again later when we’re able to do a “better job”.
When you start a new nutrition or exercise plan it’s exciting! You looking forward to the changes you're going to see in your body, how much better you’re going to feel, and the strength, endurance or energy you’re going to have. This excitement can keep you motivated for some time, especially if you see some of the quick weight drops or energy gains that are possible at the beginning of new nutrition or workout plan. Most people can ride this kind of excitement for quite a few weeks and maybe even months. But what happens when that motivation wanes, when the weight loss has slowed, and you’re hitting less PRs.
When we think about improving our nutrition habits, we often think about food. However, what we drink can be just as important, and sometimes it can even be what’s holding us back from losing weight or just becoming healthier overall. Paying attention to what we’re drinking every day can help us with finally achieving the body composition changes we want, or even just speed up our progress.
For a lot of us, making sleep a priority is not something we think about much. We are so busy with our lives, we tend to try to pack our days as full as possible and let sleep take a back seat. However, sleep is not only important in helping us think and focus throughout or day, it is also extremely important for a healthy and fit body. Sleep helps us recover from our workouts and work harder the next day and it helps regulate our metabolism to help us keep a healthy weight and body composition. And maybe most importantly, sleep makes us happier! Lack of sleep has been associated with depression and seasonal affective disorder.
We are mostly made up of water. About 55 to 60% of our body is water. In fact, our body composition determines how much water is in our body since different types of cells contain different amounts of water. For example, fat tissue is about 25% water, whereas muscle tissue is closer to 75% water.
Getting enough water for your body is important for many reasons, including bringing nutrients to our cells and removing waste, lubricating our joints, and regulating our body temperature. In order to keep our body functioning well, we need to make sure we properly hydrate and maintain our fluid balance, which is the relationship between the water going into your body and the water going out.
Last week we talked a little bit about macronutrients, and specifically protein. The second of the three macronutrients in carbohydrates. Carbohydrates are very important to our body. They are the primary source of immediate energy for all of your body's cells. There are two main types of carbohydrates, simple carbohydrates and complex carbohydrates. Both types of carbohydrates are digested into the most simple form of sugar before absorbed by our body. However, complex carbohydrates, or healthier carbs, are digested and absorbed much slower than the less healthy simple carbs. Once they are broken down and absorbed, these sugars are used by our liver to fill energy stores, including powering our brain.
If you’ve ever looked into different nutrition options or diet plans, you may have heard of counting macros. This is a plan where you determine a specific macronutrient count for each of the three macronutrients and then eat the amount of food needed to meet these counts. This is often an effective plan for many people to help them meet their goals, whether it be weight loss, muscle gain, or improved athletic performance.
Have you ever tried to lose weight? Have you ever tried a diet where you had to eliminate foods? Were you successful but only temporarily?
At CrossFit Erie we take a different approach to help you reach your goals. We understand that not everyone fits in the same box. Some love meat, some are vegetarian, some love bread. We take an honest approach. You don’t have to eliminate cake 100% of the time, but you also can’t eat cake everyday and expect to lose weight either. We need balance.
My facebook feed is filled with many fitness centers and blog writers. As the new year approaches, everyone is telling me this New Year, I can be a “New Me”. I think they have missed the mark a little.
I want to be a better me. I have been through phases in my life where I have tried, but failed, at making changes. Is there a way to make changes and make them stick? Can you finally find success in your personal sticking point? We think you can and we would love to help you.