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5 Must Have Tools to get in Better Shape

5 Tools to Start Your Fitness Journey

How many of you have tried this diet, that diet, and nothing seems to work?  I think we all have personally witnessed either ourselves or a loved one struggle with weight or body issues. These five tools are a must have to get in better physical/mental shape.

1. Get Mentally Ready

You have to have your mind right before you embark on a successful fitness journey. There will be highs and lows in any program  but you must be “Mentally Ready” to stick to the task at hand. If you are not in a good place mentally, you are setting yourself up for possible failure.

2. Make a Checklist

Write down a list of all the foods you eat. Then, circle the foods that you know you shouldn’t be eating or eating too much of. If the circled items are more than 25% of your total, you need an overhaul.  If the total is less than 25%, chances are you need to limit the amount of those foods you eat weekly and watch the results.

3. Find the “Y”

Why are you embarking on this journey, what is the change that must be made? Write this down and post in several places, (bathroom, car, office,etc..) – Constant reminders of the “Y” will keep you stronger and more than likely to stick to your program.

4. Set a Deadline

How long are you willing to give yourself to achieve your goal? Make several short-term goals as it is much easier to stick to a plan with a 2-3 week check-in rather than 16 weeks from now.

5.  Find a plan to follow

A goal without a plan is a wish – Research the latest diet programs or reach out to a professional who can give you the direction you may need to find the plan that is right for you.

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Picking the Perfect Protein Bar

Pick the Perfect Protein Bar

With all of the choices out there in the market, how do we go about picking the perfect bar?  Let this guide remove any confusion on what you are looking for when choosing one of these protein gems.

The 6 Things to Consider

Calories – Anywhere from 150-300. These are space fillers, something to tide you over til your next meal or something to eat in a pinch. They are not meal replacements. Pending on your macros, would you like to eat a 6oz. grilled chicken breast with 1/2 cup rice and veggies or a 600 calorie bar? Believe it or not, there is more calories in this bar than in the aforementioned meal! Be careful when choosing these protein sensations

Protein – Anywhere from 15 -30 grams depending on what your daily protein allotment is. Try to get the protein from a dairy source (whey isolate, concentrate) rather than a soy source if possible or a Vegan source (brown rice, pea isolate)

Sugars – The general rule of thought here is no more than 3g. of processed sugar to 100 calories. Try to avoid all processed sugars if possible and look for natural sources like honey and agave. These bars may have a much higher sugar content but a much lower impact on blood sugar. The less insulin spike, the less “sugar crash” and much more clear thinking along with a lower inflammatory response throughout the body

Sugar Alcohols  – These are sugars that were created to not spike blood sugar (ideal for diabetics, people with a high A1C but still consult with your physician). Sugar alcohols are still sugars and should be limited as much as processed sugars. Warning : Sugar Alcohols may induce bloating and severe stomach discomfort)

Carbohydrates – Anywhere from 15 – 30g. depending on your daily carbohydrate allotment. Make sure the carbohydrates are coming from a real food source, oatmeal, fruit, etc… not maltodextrin or flours

Fiber – Anywhere from 4- 10g. – Fiber will help control blood sugar and keep you satiated until your next meal

Our Suggestion

Outright Bars – Made from 7 whole food ingredients :

  • Peanut Butter/Almond Butter(not available yet)
  • Oatmeal
  • Honey
  • Whey Isolate/Concentrate
  • Chocolate Chips, Raisins, Cranberry (3 flavors available)
  • Cocoa,White Chocolate (differs by flavors)
  • Natural Flavors

 

Outright Bar (per bar)

 

 

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Are Supplements Necessary? The Four Supplements You Should Absolutely Consider

Are Supplements Necessary

Do I really have to take supplements?  If you are asking are they as important as breathing, the answer is a resounding no.  If you want to improve your current dietary position, the answer is maybe.  Supplements are just that, something to supplement your current dietary needs.  There are several different genres of supplements and each have their practical applications.  Whether it be the typical 9-5 workforce employee or the superstar athlete, different supplements can aid in the performance of either.  We however are going to focus on the typical 9-5 workforce employee.

With all the marketing and “false claims” out there, what supplements truly work and which ones are actually good.  We here at EveryBody Nutrition have taken the guess work out of your hands and hand-picked all our supplements. The majority of our supplements are BSCG (Banned Substance Control Group), NSF, UScGMP certified and Organic (when applicable) tested.  What does all this mean?  In a nutshell, the supplements we carry have been truly tested and backed by science, supplements you can trust.  Now, what supplements should I actually take?

The Big Four

Our goal when helping our clients is to build a strong foundation. A healthy body and a healthy mind can lead to much more productivity in your everyday life – Here are the four supplements we recommend all our clients to start with and why:

Protein – The building block to the human body (bones, muscle, skin, hair, nails,etc..) are all made up of protein. Whether you can eat enough quality lean protein or drink protein shakes will give your body the building blocks on what they need – How much protein should the typical individual eat?  Usually 1g. of protein per pound of body weight (some factors may change this number based on individual)

Fish Oil – The key here is wild-caught fish, not farm raised – Our fish oils have been extracted from wild caught fish from Iceland – Fish Oil helps with cardiovascular health, brain cognitive function, cell hydration and many other applications. The majority of fish oil in the market is farm-raised, not what you want to put into your body when supplementing. How much fish oil should the typical individual consume? Usually 3g. of total Omega 3/daily is what we recommend to our clients (some restrictions apply so speak with a medical professional if using blood thinners or heart medications)

Multi-Vitamin – To help get micronutrients into your body that may not be in your typical diet – Multi-vitamins are one of the most misled supplements on the market today. You cannot get all you need from a one a day – The forms of multivitamins we recommend are either capsules or powders, never tablets unless cold-pressed. How many multivitamins should the typical individual consume? Usually one serving of the recommended dose on the nutrition label is sufficient daily

Glutamine – The #1 amino acid in the body for repair of skeletal muscle (the muscles usually most affected by weight training). Aids with immune function, gastrointestinal health, growth hormone release and more. This can definitely help with the soreness post-training as well. How much glutamine should the typical individual consume? 10g. minimum daily – Usually 5g. post-training and 5 g. before bed.