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Five Nutrition Fundamentals that You Need to Know
Nutrition is a confusing and complicated concept. Nutrition research is still very young. Studies and research are often debated, but there are five principles that are simply indisputable.
1: Weight changes boil down to one equation.
2: Nutrient density decreases as degree of food processing increases.
3: Sleep affects your nutrition and overall health.
4: Protein is the most important macronutrient to get right.
5: Consuming fruits and veggies can reduce disease risk and play a role in weight loss.
Guide to High-Intensity Training for Combat Athletes
Combat sports are high-intensity activities that require power, explosivity, and endurance. They’ve been growing in popularity over the past few years as they’ve been introduced to the Olympic Games, and they include sports such as judo, taekwondo, boxing, various types of wrestling, karate, and more. It’s important for combat athletes to train in a manner that will further develop their capacity for high-intensity bursts when in a tournament, competition, or fight. High-intensity training has been proven to improve aerobic, anaerobic, and neuromuscular features that lead to overall boosted performance in combat sports. So, you might be wondering: “as a combat athlete, how can I improve my endurance with high-intensity training?” To get the most out of your training, you should understand how your body uses energy (energy systems) and how to train to adapt to high intensities (periodization, objectives, and combining strength training with high-intensity conditioning).
Spice Up Your Protein Waffles
I love keeping Kodiak Cakes Buttermilk Power Cakes Flapjack and Waffle Mix on hand. It can be used for many things (such as breading chicken), and it’s a great solution to cure a sweet tooth. I’ve made endless variations of pancakes and waffles using this mix, but I’d like to share some of the easiest ways to spice up your cakes!
The Truth about Dairy
There’s a lot of buzz around dairy as a food group, as it seems increasing numbers of people are choosing to cut dairy from their diets. I am not one to classify foods as “good” or “bad,” but I believe it’s important to consume a diet that makes you feel your best. Lately, there have been a lot of claims that dairy is “bad” for you; I’ve heard people say that it is full of bad fat, unhealthy chemicals, hormones, and indigestible proteins, of which can harm your GI tract, cause acne, increase your cancer risk, and cause other detrimental effects. If you enjoy having dairy products as part of your diet, this may concern you. So, is dairy “bad” for you? Let’s look at the research.
Spoiler: the known health benefits outweigh the suspected harms (on average).
Groceries for Gains: Grocery Shop with Me!
Welcome to week one of my new series: Groceries for Gains! I will be taking you grocery shopping with me every once in awhile. Although it’s very important to not that each human being requires different nutrition, I’m hoping that this series will spark some ideas for you. I’ll try my best to break down why I chose to include certain products and ingredients in my meals for the week.
I’m a major proponent of the idea that “food is fuel.” When I started the way of eating that I follow now, I couldn’t believe how good I felt. I went from waking up sluggish and recovering slowly to feeling satisfied, energized, and in high spirits each morning. I feel as if I recovery quickly from my workouts, and I attribute it to the way I eat. I don’t believe in “cheating” on a diet, and I don’t believe that foods can be “bad.” Everything in moderation. I do, however, believe that I prefer the way I feel when I strive to fuel myself with the nutrients I need.
Overcoming Gym Anxiety
Gym intimidation is one of the main barriers to exercise for people who are looking to begin their fitness journey. So, what are some factors of gym intimidation (or anxiety), and how can you overcome them? Have any of the following ideas popped into your head when thinking about starting your fitness journey?
“I don’t know where to start.”
“I don’t know how to use any of the equipment.”
“I feel lonely and singled-out.”
“I’m self-conscious about how I look.”
You’re not alone! Let’s talk about these thoughts and how you can overcome them.
The Importance of Strength Training for Seniors
Physical activity is essential for healthy aging. According to the CDC, adults aged 65 and older should aim for at least 150 minutes of moderate intensity activity per week. It is also recommended that all adults do a form of strength training that hits all major muscle groups at least two times per week. Chronic diseases and conditions are classified as the leading causes of death in the world today. The good news is that many chronic diseases are preventable by living an active and healthy lifestyle. Any amount and form of physical activity is better than none at all, but strength training has been proven to provide significant health benefits for most of the population— especially older adults, as regular strength training can counter many age-related processes.