Nutrition Tip: Eat Your Veggies!

Nutrition Tip of the Week

EAT YOUR VEGGIES!

While it is important to eat a balanced diet of macronutrients (protein, carbohydrates, and fat), vegetables are a crucial complement; they increase the benefit of these nutrients! Vegetables enhance food metabolism, cleanse your system, and offer a plethora of vitamins! Vegetables tend to be low in calories as well, so don't be shy to load up your plate!

Nutrition Tip: Post-Workout Shakes After Cardio

Nutrition Tip of the Week:

TAKE YOUR POST-WORKOUT SHAKES
AFTER YOUR CARDIO!

It is extremely important to replenish your body with nutrients immediately after your workout; this is where a whey protein shake can come in handy. If you are someone who likes doing cardio right after your workout (as many of us do), make sure that you wait until after your cardio to drink your shake, otherwise you will be burning the calories in your shake and not fat!

Nutrition Tip: Eat on Your Rest Days

Nutrition Tip of the Week:

EAT, EAT, EAT ON YOUR REST DAYS!

There is a common misconception that one must overload his or her body with calories on workout days to ensure proper healing and growth. While it is important to feed your body with sufficient nutrients prior to and after your workout, your body actually induces muscular growth and recovery on your "rest days." Remember that on your workout days you are damaging the muscle. 

To ensure proper recovery on the day following your workout, replenish your body with sufficient nutrients.

Nutrition Tip: Want to Get In Prime Shape?

Nutrition Tip of the Week:

SUPPLEMENTS WON'T GET YOU IN PRIME SHAPE,
YOUR DIET WILL

Supplements are referred to as such because they are SUPPLEMENTARY to your diet! Ensure that you are practicing a balanced diet featuring primarily slow-digesting carbohydrates, clean proteins, and healthy fats. 


Once you have been religious with your diet for several weeks, consult a Sonoma X Fitness trainer for supplement advice.

Nutrition tip: Eat More In The Morning

Nutrition Tip of the Week:

EAT MORE IN THE MORNING AND LESS IN THE EVENING TO GET LEAN
Since we are always on the go, it is easy to skip breakfast. By doing this, we become more hungry and tend to overcompensate for that hunger by eating later in the day. This is problematic, because as the day goes on, we tend to be less active, and that extra food is stored as fat. Eat a healthy breakfast with a good balance of protein, carbohydrates, and healthy, unsaturated fats. 

Try to eat less in the evening and be sure to cut down on carbohydrates as your activity level decreases later in the day.

Nutrition Tip: Eat Small and Frequent Meals

Nutrition Tip of the Week:

EAT SMALL, FREQUENT MEALS TO BURN FAT

Eating 5-6 small meals a day every 2-3 hours boosts your metabolic rate. With and increased metabolic rate, your body will undergo more caloric expenditure!

Starving your body isn't kind.


Kindness to your body leads to health and happiness.
Eat a lot - a lot of good small meals.

Call me for a tour of the gym! I'd love to show you where we get all serious about being health in a fun and friendly way.  You'll enjoy it, for sure!

Doug McKinney, trainer and owner

Nutrition Tip: A Sound Diet. Try It! a good balance of protein, carbs, and healthy (unsaturated) fats.

A Sound Diet. Try It!

Diet is everything! Supplements are not what will help you reach your goal; your welfare as a fit individual is dependent on a sound diet. Make sure you are taking in the right nutrients for an extended amount of time before you experiment with supplements. 

Creatine, arginine, etc. can be beneficial, but first, you must start with all of the essentials: a good balance of protein, carbs, and healthy (unsaturated) fats. 

Stick with a sound regiment for a few months then consult with a Sonoma X Fitness expert before you experiment with supplements!

 

 

There is all kinds of help out there on the internet with information about a good balance of protein, carbs, and healthy (unsaturated) fats.  It doesn't take a lot to learn about and is easier than you think to stick with.

 

In the end, you'll be happier if you are kinder to your body and you'll feel healthy.

Nutrition Tip: Reduce Carb Intake Later in the Day

REDUCE YOUR CARB INTAKE LATER IN THE DAY


Carbohydrates=energy. As your day comes to an end and your activity level decreases, carbohydrates won't be needed less for energy and will likely be stored as fat. It's okay to keep carbs at a moderate to high level for breakfast and lunch, but try to consume minimal carbohydrates with your afternoon snack and especially with dinner.

Nutrition Tip: Know Your Carbs

KNOW YOUR CARBS!
Carbohydrates are categorized by the amount of time it takes for the body to process them. There are two main categories: fast-digesting and slow-digesting.

(1) Fast-Digesting Carbohydrates:

WHEN TO EAT 'EM: 
You should consume fast-digesting carbohydrates with your post-workout meal. Because your muscle glycogen stores have been depleted during the course of your workout, it is important to get in these types of carbs to speed up the recovery process!

EXAMPLES:
white rice, flour tortillas

(2) Slow-Digesting Carbohydrates:

WHEN TO EAT 'EM:
Slow-digesting carbohydrates should be consumed with any meal that is not your post-workout meal, in most cases. Slow-digesting carbs are generally fibrous, hearty, foods from which energy can be extracted over a relatively long amount of time, keeping you full longer!

EXAMPLES:
whole wheat bread, brown rice, sweet potato, oats