Am I working out TOO MUCH ? Follow @CoachFabs

One of the Biggest challenges we face as Fitness Coaches is trying to help people change unhealthy habits.

We often find ourselves abusing our body with foods that we eat. Almost everyone without exception can point out some of the worst foods that they can eat and they know that if they want to make a change then they need to eat healthier.


But let's admit it, eating some of these foods is tasty and easy, the last thing we want to do after a long day at work or running errands is going home and prepare a nice meal that tastes good.

We might have forgotten to thaw out meat from the freezer or nothing we have in our house sounds good right now.

Food is always an unhealthy habit easy to point out, but there is one that is a little trickier to notice. You have not worked out in a very long time, maybe even since High-school, and all of a sudden you want to become healthy, so you join a gym, or buy a home workout program and start working out, you know your nutrition might not be on point so you decide to take it up a notch and workout even more. As a result you end up getting hurt.

But you are "determined" to make a change, you are committed to do "whatever it takes" to get the body you have "always" wanted. So you keep pushing through because "I AM COMMITTED". You think that if you take time to rest or heal your body then you have failed.

After helping a lot of people and looking at patterns of behavior I can tell you that more than not, people tend to abuse their bodies, either with food or by not taking the necessary time to let their body heal. You want a shortcut to reach your goals, here is the shortcut "CONSISTENCY". Be consistent on your behavior, don't just diet most of the time, CHOSE to EAT HEALTHY.

When you are tired, when your body needs it, take time and rest, it is OK. Your progress will not be slowed down because you didn't spend 2 hours at the gym or working out.

REMEMBER this is about living a healthier and much more fulfilling life, so take time for those things that matter the most and enjoy the process, be consistent and that will bring you the results you desire.

Why am I not loosing weight? My Nutrition is ON POINT !!!!! Follow @CoachFabs

 

How many times do we hear or even tell ourselves that we are doing everything we need to be doing, we workout consistently and our nutrition is on point but we do not see results, WHAT IS GOING ON !!!!!!!

I must be predisposed to be fat, that is just how it is, I can't do this ......

Let's look at it a little bit closer.

Injuries. Many times we may have an injury or condition that is preventing us form pushing as hard as we need to in order to obtain the results we desire. This does not mean all is lost, if you have an injury or condition preventing you from pushing hard, make sure you are very diligent with your nutrition and that you stay active through out the day.

Food Portion. It is a common occurrence that when people are trying to lose fat they assume they need to starve their body. They are either not eating enough or eating the wrong types of calories at the wrong times. Your body needs nutrients, vitamins, minerals to function properly, it is only when we are providing our body all it needs that it will let go of those fat stores.

Effort. People often think that working out a couple of times a week is more than enough to get the results they want. Our bodies need consistent physical activity to perform properly, try to workout at least 25 minutes a day.

Emotional Problems. I often refer to this problem, we see it all the time on television shows where the trainers are trying to help individuals lose huge amounts of weight. Some people seek the comfort of food to protect or mask bigger problems, unless they are able to work through those problems they will not be able to make a permanent change.

Remember that Immediate changes are temporary, Permanent changes take time. Do not beat yourself up because you went of your plan for a meal or a day. This does not mean you should indulge on things that are bad for your body, just recognize it will take some time to establish permanent patterns in your life to replace the old unhealthy habits.

What is Acai and some Healthy Dessert Ideas Follow @CoachFabs

This little berry is one of the most nutritious and powerful foods in the world! Açaí (ah-sigh-ee) is the high-energy berry of a special Amazon palm tree.

Harvested in the rainforests of Brazil, açaí tastes like a vibrant blend of berries and chocolate.

Acai berries are widely touted as a so-called superfood, with proponents claiming that they are helpful for a variety of health concerns, including arthritis, cancer, weight loss, high cholesterol, erectile dysfunction, detoxification and improving general health..

The fatty acid content in açaí resembles that of olive oil, and is rich in monounsaturated oleic acid. Oleic acid is important for a number of reasons. It helps omega-3 fish oils penetrate the cell membrane; together they help make cell membranes more supple. By keeping the cell membrane supple, all hormones, neurotransmitter and insulin receptors function more efficiently. This is particularly important because high insulin levels create an inflammatory state, and we know, inflammation causes aging

How to Make Acai Sorbet

Ingredients  2 packets of Acai (1 pack contains 4 packets)  2 Cups of Blue Berries  2/3 Cup of Coconut Water  Honey to Taste  To prepare the Bowls  Granola  1 Large Banana

How do I Reduce Joint and Muscle Soreness Follow @CoachFabs

As we start exercising it is not uncommon for our joints and muscles to get sore. That is ok, but often times people stop exercising all together because let's be honest who likes to be sore and achy?

A lot of people run to the heat packs to try and reduce the soreness and aid in recovery, but there are no medical studies that show that heat packs alone will have any effect in your recovery. You can increase flexibility through the use of the heat pack and extensive stretching, but this will not diminish your soreness.

The best way to deal with soreness is to prevent soreness, let me explain, chances are if you do not take proper time to warm up before a workout you will run into some injuries or pains, so take the time to do the warm up and if you are doing weights then take a minute or two and do a couple of sets to help your joints warm up. This should help your soreness decrease in future workouts.

Also take the time and make sure you stretch the joints and muscles after your workout, I know often times we are tired and just want to get on with our day, but really this is where our recovery starts.

You may also consider getting joint supplements, there are a variety of supplements in the market that provide vitamins and minerals to support the proper function and protection of your joints.

 Learn how to protect your joints

The Glycemic index Diet (GI) Follow @CoachFabs

Glycemic index diet is a general term for weight-loss diets that are based on your blood sugar level. Many popular commercial diets, diet books and diet websites revolve around the glycemic index, including Nutrisystem, the Zone diet and Sugar Busters.

The glycemic index measures carbohydrates. The index is a list of how blood sugar levels rise after you eat a small portion of a carbohydrate food.

Originally, the index was developed as a tool to help diabetics manage blood sugar control. In theory, if it works to help control blood sugar in diabetic people, then it should work for weight control.
Blood Sugar Imbalance

Some food is thought to disrupt this natural balance by creating large spikes in your blood sugar level. When your blood sugar and insulin levels stay high, or cycle up and down rapidly, your body has trouble responding and over time this could contribute to insulin resistance. Insulin resistance is associated with a host of health problems, including:

• Type 2 diabetes
• Obesity
• High blood pressure
• Stroke
• Heart disease
• What Is The Glycemic Index?

All carbohydrates increase blood sugar levels, but the effect varies widely. For example, a glass of orange juice will cause a much quicker rise in blood sugar than a bowl of oatmeal, which takes longer because of the type of carbohydrate and amount of fiber.

The response is affected by many factors, including the quantity of food, the amount and type of carbohydrate, the cooking method, degree of processing, and more.

On the glycemic index scale, each food is assigned an index number from 1-100, with 100 as the reference score for pure glucose. Typically, foods are rated high (greater than 70), moderate (56-69), or low (less than 55).

Most, but not all, foods on the lower end of the GI scale tend to be healthier, nutrient-rich, less processed, and higher in fiber -- such as whole fruits, vegetables, grains, and beans. Foods high in fiber can be very filling, especially when paired with protein.

One major concern with the glycemic index is that it ranks foods in isolation. But in reality, how your body absorbs and handles carbs depends on many factors, including how much you eat; how the food is ripened, processed or prepared; the time of day it's eaten; other foods you eat it with; and health conditions you may have, such as diabetes. 

So the glycemic index may not give an accurate picture of how one particular food affects your blood sugar. Glycemic load is a related concept that scores a food product based on both carb content and portion size. But the larger the portion size, the greater the calories consumed whether the glycemic index is high or low.

Beachbody, the creators of programs like P90x and Insanity have a great product called Shakeology, which ranks in the LOW Glycemic Index.

CLICK HERE to learn more about Shakeology

How Food Affects your Insulin Levels and Fat Loss Follow @CoachFabs

It is impossible to have high levels of insulin in your system while burning fat at the same time. If you eat a meal that has too high of a Glycemic Index, your blood sugar will spike, causing a large release in insulin. During this period of time your body cannot use fat for fuel. It doesn't matter if you are operating under a calorie deficit and even if you workout like crazy.


The “Glycemic Index” ranks carbohydrates according to their effect on our blood glucose levels. The rating used to go from 0 to 100…sugar being the highest GI carbohydrate. Now it goes from 0 to over 100…anything with a rating over 55 is consider a high GI. Carbs with a high GI raise blood glucose levels, which raise the release of Insulin. It is best to avoid high GI carbs when you are trying to burn body fat.

How to prevent insulin Spikes

Glycemic Load: measures how much carbohydrates in a food affect your blood sugar level, that is because carbohydrates have the hihest impact on blood sugar. The more challenging a food is to break down, the slower it digests and the more stable your blood sugar will be. Foods made with refined carbs, such as white pasta, are digested quickly and have a higher GL that causes blood sugar to rise rapidly, but foods made with complex carbs, such as whole-wheat pasta, have a lower GL that has a much smaller affect on blood sugar.

Portion Size: A large meal means more sugar entering the bloodstream at one time. Eating smaller portions beefed up by low GL snacks, such as nuts, keeps your blood sugar even throughout the day.

Food Combinations: What you eat with your carbohydrates matters, too. Protein and fat slow the absorption of glucose into the bloodstream, which helps prevent insulin spikes.

That all might sound pretty complex, but the bottom line is simple: The less processed your food and the more work your body has to do to digest it, the better it is for your blood sugar.

A lot of people think that as long as you burn more calories than what you ingested, you would lose weight. This is true to a point…you should lose weight under a calorie deficit. The problem is that if you eat a high G.I. carb, you may shut down the body’s ability to burn fat for several hours. Even if you do wind up losing weight, you aren’t following the quickest nor healthiest route to your goal.

Gluten, What is that? Do I need to Avoid it? Follow @CoachFabs

Gluten is the major protein found in some grains. It is present in all forms of wheat as well as in barley, rye and triticale.

But gluten can also turn up in unexpected places, like certain brands of chocolate, imitation crab, deli meats, soy sauce, vitamins and even some kinds of toothpaste.

Gluten is different from protein in other grains and in meat in that it is difficult for humans to digest completely. It can make some people very sick. But not everyone

For about 1% of the population gluten can be a matter of life or death. These people have a condition known as celiac disease. Unless you are a true celiac, you don't need to live a life without gluten.

As a society, we are in a state of "gluten overload," and millions of people of all ages and all walks of life are suffering as a result of a condition that was recognized only a few years ago, called gluten sensitivity.

When people with gluten sensitivity eat foods containing gluten, it triggers unpleasant symptoms: stomach pains, bloat, heartburn, joint pains, headache, skin rashes, fatigue, insomnia and brain fog, to name some of the most common. Although many of these symptoms are similar to those experienced by celiac sufferers, if you turn out to be gluten-sensitive, it probably won't require giving up gluten entirely.

Some people who go off gluten to lose weight end up gaining weight instead. That's because they consume gluten-free packaged products that are often just as high in saturated fat, sugar and sodium as other junk food, and these products often contain high-glycemic refined ingredients like white rice flour or fillers like potato starch that can affect your blood sugar and trigger cravings.

You don't need to worry to no end about gluten and completely remove it form your diet, just as with sugars be mindful of how much of it you are consuming and keep it low.

What is GMO (Genetically Modified Organisms) Follow @CoachFabs

GMOs, or “genetically modified organisms,” are plants or animals created through the gene splicing techniques of biotechnology (also called genetic engineering, or GE). This experimental technology merges DNA from different species, creating unstable combinations of plant, animal, bacterial and viral genes that cannot occur in nature or in traditional crossbreeding.


The idea put forward was that certain traits, including increased nutrition  resistance to drought and faster growth, could be bred into crops such as corn and soybeans so that improved produce could be grown in much higher yields.

Genetically engineered crops have been with us now for some 20 years, and it is becoming apparent that the reality of GMOs has fallen far short of business model expectations  A report issued in 2009 by the Union of Concerned Scientists entitled Failure to Yield: Evaluating the Performance of Genetically Engineered Crops found that GM technology has not increased yields at all through its entire history, despite the millions that have been spent on GM development, much of it from government funding.

The pub­lic is becom­ing increas­ingly con­cerned about GMOs, as sci­en­tific evi­dence is argu­ing against the safety of pub­lic con­sump­tion and the wide­spread grow­ing of GMO crops. Of great­est con­cern, how­ever, is new research regard­ing pes­ti­cides devel­oped strictly for GMOs, which may prove to be the tip­ping point for the entire technology.

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Gracie Diet - Brazilian Jiujitsu Follow @CoachFabs

"The "Gracie Diet" is a method of eating developed during 65 years of research and first-hand use by Grand Master Carlos Gracie. Based on common sense and the proper combining of foods, it's the secret of success for the largest family of athletes in the world." -- Rorion Gracie

But ultimately, what is the Gracie Diet about? It deals with not poisoning the body, not letting it get sick, and establishing the appropriate balance its nourishment. The main idea behind it is to keep the pH of meals as neutral as possible, balancing the substances through the proper combination.

Master Carlos’ idea is global and overcomes all problems. It is about not mixing: cereals with other cereals, fat with sugar, nor acidic foods with any other acidic food. Meals are to be eaten in intervals of, at the least, four hours, eating again only when the stomach is empty.

But that is not all. Beyond worrying about solid foods, Master Carlos sought to complement them with teas, using what nature offers as cures for man’s ailments. “Our body is a machine running on blood. If the blood is pure, the machine runs well”, says Carlos Gracie Jr. “My father’s objective was to make sure the family’s fighters were well, or in other words, free of any illness that might arise and postpone a combat”, he concludes.

Gracie Food Tables

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Vegan Diet in a Nutshell Follow @CoachFabs

When people think about a vegetarian diet, they typically think about a diet that doesn't include meat, poultry or fish. But vegetarian diets vary in what foods they include and exclude:

• Lacto-vegetarian diets exclude meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included.

• Lacto-ovo vegetarian diets exclude meat, fish and poultry, but allow dairy products and eggs.

• Ovo-vegetarian diets exclude meat, poultry, seafood and dairy products, but allow eggs.

• Vegan diets exclude meat, poultry, fish, eggs and dairy products — and foods that contain these products.

• Flexarian  which is primarily a plant-based diet but includes meat, dairy, eggs, poultry and fish on occasion or in small quantities.

Why Become a Vegan

People choose to be vegan for health, environmental, and/or ethical reasons. 

Many vegans choose this lifestyle to promote a more humane and caring world. They know they are not perfect, but believe they have a responsibility to try to do their best, while not being judgmental of others.

How hard is it to get enough Protein

It is very easy for a vegan diet to meet the recommendations for protein as long as calorie intake is adequate. Strict protein planning or combining is not necessary. The key is to eat a varied diet.

Almost all foods except for alcohol, sugar, and fats provide some protein. Vegan sources include: lentils, chickpeas, tofu, peas, peanut butter, soy milk, almonds, spinach, rice, whole wheat bread, potatoes, broccoli, kale...

Common Vegan Foods

Oatmeal, stir-fried vegetables, cereal, toast, orange juice, peanut butter on whole wheat bread, frozen fruit desserts, lentil soup, salad bar items like chickpeas and three bean salad, dates, apples, macaroni, fruit smoothies, popcorn, spaghetti, vegetarian baked beans, guacamole, chili...

Learn more about Vegan Shakeology

The Paleo Diet - Super Charge you Diet for Life Long Health and Weight Loss Follow @CoachFabs

The Paleo Diet is based upon eating wholesome, contemporary foods from the food groups our hunter-gatherer ancestors would have thrived on during the Paleolithic era, the time period from about 2.6 million years ago to the beginning of the agricultural revolution. These foods include fresh meats, fish, seafood, fresh fruits, vegetables, seeds, nuts, and healthful oils. Dairy products, cereal grains, legumes, refined sugars and processed foods were not part of our ancestral menu.

What does a Paleo Diet Consist of

Higher protein intake – 19-35 % . Meat, seafood, and other animal products represent the staple foods of modern day Paleo diets.

Lower carbohydrate intake and lower glycemic index – Non-starchy fresh fruits and vegetables represent the main carbohydrate source and will provide for 35-45 % of your daily calories.

Higher fiber intake – Dietary fiber is essential for good health, and despite what we’re told, whole grains aren’t the place to find it. Non-starchy vegetables contain eight times more fiber than whole grains and 31 times more than refined grains.

Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats – It is not the total amount of fat in your diet that raises your blood cholesterol levels and increases your risk for heart disease, cancer, and type 2 diabetes, but rather the type of fat. Cut the trans fats and the Omega-6 polyunsaturated fats in your diet and increase the healthful monounsaturated and Omega-3 fats that were the mainstays of Stone Age diets.

Higher potassium and lower sodium intake – Unprocessed, fresh foods naturally contain 5 to 10 times more potassium than sodium. Potassium is necessary for the heart, kidneys, and other organs to work properly. Low potassium is associated with high blood pressure, heart disease, and stroke – the same problems linked to excessive dietary sodium.

Net dietary alkaline load that balances dietary acid – After digestion, all foods present either a net acid or alkaline load to the kidneys. Acid producers are meats, fish, grains, legumes, cheese, and salt. Alkaline-yielding foods are fruits and veggies. A lifetime of excessive dietary acid may promote bone and muscle loss, high blood pressure, and increased risk for kidney stones, and may aggravate asthma and exercise-induced asthma.

Higher intake of, vitamins, minerals, antioxidants, and plant phytochemicals – Whole grains are not a good substitute for lean meats, fruits, and veggies, as they contain no vitamin C, vitamin A, or vitamin B12. Many of the minerals and some of the B vitamins whole grains do contain are not well absorbed by the body.

Paleo Guideliness
Eat
Grass-produced meats
Fish/seafood
Fresh fruits and veggies
Eggs
Nuts and seeds
Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)

Don't Eat
Cereal grains
Legumes (including peanuts)
Dairy
Refined sugar
Potatoes
Processed foods
Salt                                                                              CLICK HERE for FREE COACHING
Refined vegetable oils

Primal Blueprint - Most of life is really much simpler than modern medicine and science would like to have you believe. Follow @CoachFabs

The Primal Blueprint gives a set of simple instructions that according to it's proponets allows you to control how your genes express themselves in order to build the strongest, leanest, healthiest body possible, taking clues from evolutionary biology.

So what is the Primal Blue Print

1. Eat Lots of animals, insects and Plants

Focus on quality sources of protein, lots of colorful vegetables, some fruits and healthy fats. Observe portion control week to week more than meal to meal. Eliminate grains, sugars, trans- and hydrogenated fats from your diet.

2. Move around a lot at a slow pace

Do some form of low level aerobic activity 2-5 hours a week. Find time to go barefoot or wear as little foot support as possible. Low-level activity is necessary (especially if you find yourself chained to a desk every day). The combined effect will be an increase in capillary perfusion, fat-burning and overall integration of muscle strength and flexibility.

3. Lift Heavy Things

Go to the gym and lift weights for 30-45 minutes, 2-3 times a week. Focus on movements that involve the entire body and in wider ranges of motion. Do movements our ancestor would have done like jumping, squatting, lunging, pushing, pulling, twisting. This will stimulate your genes to increase muscle strength and power, increase bone density, improve insulin sensitivity, stimulate growth hormone secretion, and consume stored body fat.

4. Run really fast every once in a while

Do some form of intense anaerobic sprint bursts several times a week. These short bursts increase HGH release.

5. Get Lots of Sleep

Get plenty of quality sleep. Sleep is one of the most important factors in maintaining good health, vibrant energy and a strong immune system.

6. Play

Spend some time each week involved in active play. In addition to allowing you to apply your fitness to a real-life situation, play helps dissipate some of the negative effects of the chronic stress hormones you’ve been accumulating through the week.

7. Get some sun every day

The Primal Blueprint insists that you get some direct sunlight every day. Certainly not so much that you come close to burning, but definitely enough to prompt your body to make the all-important vitamin D and to support the mood-lifting benefits. A slight tan is a good indicator that you have maintained adequate Vitamin D levels. Natural sunlight also has a powerful mood-elevating effect, which can enhance productivity at work and in inter-personal interactions.

8. Avoid Trauma

Eliminate self-destructive behaviors. These concepts are self evident to most people yet so many of us live our lives oblivious to impending danger. Develop a keen sense of awareness of your surroundings

9. Avoid Poisonous things

Avoid exposure to chemical toxins in your food (pesticides, herbicides, chemicals, etc) and on your skin. But also try to avoid the hidden poisons in foods like sugars, grains, processed foods, trans and hydrogenated fats, and mercury in certain fish.

10. Use your Mind

Exercise your brain daily as our ancestors did. Be inventive, creative, and aware. If your work is not stimulating , find time to read, write, play an instrument and interact socially.


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Flavor your Water Follow @CoachFabs

Drinking half of your body weight in ounces of water every day is key to good health. It keeps you hydrated, flushes out toxins, keeps your skin looking fantastic, and helps your body to transport the fat to be used as energy.

Despite all these benefits, it's easy to forget to knock back a few glasses of H₂O daily—probably because, on the boring scale, drinking water ranks up there with watching paint dry.

But it doesn't have to be! Here are creative ideas on how to flavor your water so that it's something you look forward to.

Ingredients:
1 cup ice
2 slices fresh orange
2 tsp. grated fresh ginger
4 fresh mint leaves
1-1/4 cup cold water

Preparation:
Place ice in tall glass; set aside.
Combine orange, ginger, and mint in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
Stir in water; cover and shake.
Strain into ice-filled glass and enjoy.

Ingredients:
1 cup ice
1/2 cup diced watermelon
3 slices fresh lime
4 fresh mint leaves
1-1/4 cup cold water


Preparation:
Place ice in tall glass; set aside.
Combine watermelon, lime, and mint in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
Stir in water; cover and shake.
Strain into ice-filled glass and enjoy.

 Ingredients:
1 cup ice
1/4 cup diced pineapple
1/4 cup diced fresh mango
3 slices fresh lime
1-1/4 cup cold water

Preparation:
Place ice in tall glass; set aside.
Combine pineapple, mango, and lime in large cocktail shaker. Mash well with back of a wooden spoon or muddler.
Stir in water; cover and shake.
Strain into ice-filled glass and enjoy.

If you are anything like me I don't have the time to spend putting together these drinks, so what are my options?

The other day I saw this product called  Aqua Zinger Flavored Water Maker

 Here is how it works, you add fruit to the base of the water bottle, no need to chop it, as you screw the bottom back unto the bottle you will mash the fruit adding the fruit juice to the water in the bottle.

For those of you who love natural options this is by far the best solution out there. Products that come in packets more than not will contain chemical sweeteners which are not good for your body.

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It's About Time Follow @CoachFabs

The other day while I was working on some things around the house. One of our dogs kept coming to me with a toy because she wanted to play. I stopped what I was doing and played with her for awhile.

This made me reflect upon my life and the patterns I have developed through out the years. I started to think what would my reaction be if it had been a child, my spouse, my parents or a friend coming to share with me something that was important to them, would I take the time?

We have very busy lives, but how do we find balance to do those things that are most important and those that we need to accomplish every day? We are all pressed for time, we all try to find ways to save time as we go about our day and then waste it watching TV or doing none important things and then keep complaining we never have time.  I think it is a matter of priorities. WHY do I work, WHY do I try to better myself? WHAT are those driving factors that will help me become successful?

It is not until we find a strong WHY, a strong reason to do the things we ought to be doing, that we will find the motivation and driving force that will help us to stay in the path as we progress.