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Trust us when we say that simple works. You don't

Trust us when we say that simple works.

You don't exercise = you become unfit
You start to exercise = fitness improves

Following on from our recent post about carbohydra

Following on from our recent post about carbohydrates (CHO), here are some examples of sources to clear up any confusion.

Simple
Milk, cheese, sugar, honey, fruit juice, gummy bears

Complex
Fruit, vegetables, rice, potatoes, beans, whole wheat cereal, bread

There’s nothing wrong with variation but sometim

There’s nothing wrong with variation but sometimes consistently eating the same thing is what we need to develop a new habit.

Sticking to a macronutrient and calorie target can be tough when you first start, so creating a set of meals that you can “set and forget” is a great way to kickstart you on your way to making better food choices.

Once you have created this change and you’re consistently hitting your macro and calorie targets, then you can start to introduce some food variety and create new meals to meet your targets.

Or if you’re like Crystal and Patrick, you can just eat the same 3-4 meals everyday for a year until you need to make a change to spice things up a bit 😂

Strength training is for everyone! Barbell client

Strength training is for everyone!

Barbell client Chris came to us at the start of the year with some lofty goals and an open mind.

Chris has a history of shoulder surgeries and hip surgeries, with the most recent hip surgery in August 2021. He had frequent complaints of hip pain that were impacting his ability to do the things he loved. Like riding his mountain bike!

Fast forward six months and two training blocks later and he has kicked his goal of deadlifting his bodyweight for reps. As well as sending us feedback like this!

We love working with clients of all levels to achieve their strength goals but it's just a little bit more special when they're no longer experiencing pain thanks to strength training and moving better.

Sure you can learn everything you need to know abo

Sure you can learn everything you need to know about health and fitness for free on the internet.

The question is can you separate the facts from the bullshit? 🤷🏽‍♂️

Why do we need carbohydrates (CHO)? CHO are orga

Why do we need carbohydrates (CHO)?

CHO are organic nutrients that consist of oxygen, hydrogen, and carbon. CHO are the main source of energy for humans, supplying cells with glucose for energy.

There are two classes of carbohydrates

Simple CHO – also known as sugar

Complex CHO – starch, glycogen and fiber.

Glycogen is the storage form of glucose in the body. Glucose is used in the body by the liver (to fuel over 200 processes and to supply glucose to other organs), the brain (as its primary source of fuel), and muscles (where it is stored and released as energy).

Carbohydrate Intake Guide

Like anything, it depends but as a guide:

45-65% of daily energy intake for non-athletes
55-70% of daily energy intake for athletes

General activities 3-5g/kg
Moderate exercise program (1 hr) 5-7g/kg
High endurance program (1-3hrs) 6-10g/kg
Strength athletes 4-7g/kg
From examine.com

Considerations

Often people on low carb diets complain of brain fog and insomnia. This can be related to the lack of available carbs for use by the brain and liver for optimal function.

When people go on low carb diets they may experience rapid weight loss, up to 3 kilos in a few days, this is because glycogen holds water and by depleting glycogen stores, the body will also drop body weight. This is not true weight loss but rather water weight that will return once the person starts eating carbohydrates again.

I mean really, hiring a 20-something year old as a

I mean really, hiring a 20-something year old as a ‘life coach’ isn’t a great idea however you look at it.

Moral of the story is that while we may hear A LOT of stories from A LOT of people over the years, it doesn’t make us qualified to give you advice on relationships, work, your mental health etc.

Always seek professional advice from someone that is qualified to do so and if your personal trainer is switched on enough they’ll refer you to someone.

Save this post for your next workout 💪🏽

Save this post for your next workout 💪🏽

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