CONGRATS to our 12 week challenge winners
1. Thatcher Rodriguez
2. David Richardson
3. Ashley Ertle
4. Jeremiah Cobb
Check out more 12 week transformations!
CONGRATS to our 12 week challenge winners
1. Thatcher Rodriguez
2. David Richardson
3. Ashley Ertle
4. Jeremiah Cobb
Check out more 12 week transformations!
It’s no secret, as you age, metabolism tends to slow down. Why does this happen and how does is effect your body weight? Simply stated, metabolism is a complex physical and chemical process which occurs in a living cell or organism necessary to maintain life. This is the rate that your body burns calories in order to sustain bodily functions including digestion, sleep, recovery, physical activity and even breathing.
Metabolism will differ from person to person and can be increased or slowed down due to food & water intake, exercise, body temperature, hormones and stress. To stay thin, strong and fit, even as we age, taking proper care of metabolism is vital. Weight loss is all about burning more calories than what you are consuming. Periods of inactivity, fast food and stress can all slow down the metabolism. Luckily, there are natural ways to increase it and reverse the damage.
Three Simple Steps to Boosting Metabolism
Many times we hear that to lose weight we must do cardio and eat less and little emphasis is put on resistance training. While this initially favors for the scale to decrease, it can have very negative long term results. It is important to realize that our body’s do not care what they look like on the outside. It has one priority and that is survival. It will do anything within its power to sustain your life. When we dramatically cut calories and add in just cardio our body will see it is in a deficit and will use 2 types of fuel sources to make up the difference; Muscle the body doesn’t see as necessary for survival will be stripped and fat will also be pulled. If you aren’t lifting to preserve muscle, it will atrophy. As our weight decreases because of the lowered nutrition and cardio our bodies metabolic rate will also decline because of the muscle that is shed. This effectively takes your current deficit and squeezes it smaller. Ultimately giving you diminishing returns on your caloric restriction and cardio time output. You also weigh a bit less, so your body will have less to move, again less calories burned for the same activity. You burn more calories per day when muscle increases. Aim for a few weight lifting or resistance training sessions mixed in with cardio or group fitness classes for best results.
Protect your metabolism and lift weights. Lift as heavy as proper form will allow and constantly seek for more and more strength. It is in our best interest to keep as much muscle as possible while trying to lose fat.
2. Get your Omega 3’s
According to Dr. Edward Group with Global Healing Center, “omega-3 fatty acids reduce the production of a hormone called leptin, a natural chemical that lowers your metabolism.” Animal studies done at the University of Wisconsin found that lab mice with low leptin levels produced faster metabolic rates than mice with higher levels of the hormone.” Examples of foods with high omega-3’s are fish, fish oils, nuts, seeds and flax seed.
3. Drink water and lots of it!
Studies have shown water has the potential to increase fat burning while detoxifying the body and suppressing appetite. It is recommended to drink at least 8 glasses of 8 ounces of water a day and more when you engage in exercise. A dehydrated body cannot function as well. Water is also used to transport nutrients in the body and assist with muscle repair and growth.
Not getting enough sleep is another way to slow down your metabolism. Think about it, if your body is fatigued, how do you expect it to work at its optimum? Understandably, an exhausted body will not be as efficient in burning calories so make sure you get plenty of good night’s rest. A well-rested you will be a lot more efficient. Aim for 7-9 hours per night.
Nutrition accounts for most of our results when it comes to aesthetics. Have you ever heard the term, you can’t out train a bad diet? There is some truth to this! Avoid eating poorly and instead, maintain a healthy diet. Try to avoid high fatty and processed foods and reach for something healthy, organic, and as natural as possible. Food is what you need to fuel your workouts and maintain a healthy body and mind. Think of food as a tool to help you reach your goals. Muscle needs calories to grow. Restricting food long term may severely hamper your metabolism long term. Eat for your goals!
October is the perfect time for pumpkin recipes! Try this delicious recipe featuring our Rule 1 Vanilla Protein Protein Powder!
60g Rule 1 Vanilla Protein Powder
1/4 cup coconut flour
1/4 cup organic stevia blend
1 tsp. ground cinnamon*
1/4 tsp. ground nutmeg*
1/4 tsp. ground ginger*
1/8 tsp. ground cloves*
1/2 tsp. baking soda
1/4 tsp. salt (optional)
2/3 cup 100% pure pumpkin
1/4 cup (2 large) egg whites
2 tbsp. Earth Balance Butter
1/2 tsp. vanilla extract
1/4 tsp. sugar free maple extract (optional)
1/4 cup (1 oz.) chocolate chips
*or 1 1/2 tsp. pumpkin pie spice
Calories (per cookie): 65kcal, Fat: 3.0g, Sat fat: 1.6g, Carbs: 5g, Fiber: 2g, Sugar: 3g, Protein: 6g, Sodium: 151mg
So, what is all the hype about supplementing with BCAAs?! Well for starters, amino acids are the building blocks of protein and therefore, the building blocks of lean muscle. Branched Chain Amino Acids (BCAAs) refer to three specific amino acids – Leucine, Isoleucine and Valine – that the body must obtain from either food or BCAA supplementation. BCAAs can be used by muscle cells as an energy source, which may help offset muscle breakdown during endurance exercise and help support recovery and repair after weight training. As a result, BCAAs are a popular and relevant supplement among those who exercise regularly.
UNLEASH YOUR PERFORMANCE POTENTIAL!
Need a high quality Amino supplement? We’ve got you covered! Bailey’s now carries high quality amino supplements including AMINO X by BSN. AMINO X is a stimulant free, BCAA formula designed to support endurance during your workout and aid in muscle recovery post training, so you can push your performance to the next level. Featuring a 10 gram blend of BCAAs and the essential amino acids, L-Alanine, Taurine and L-Citrulline, AMINO X will help your body recover from today’s workout and prepare for tomorrow’s. Offered in five refreshing flavors, AMINO X provides you with versatile, nutritional support for any type of workout regimen.
ESSENTIAL AMINO ENERGY
Need a mild energy supplement filled with BCAAS?! Another great product which also focuses on increasing energy and performance is ESSENTIAL AMIN.O. ENERGY By Optimum found at any of our Bailey’s locations. This product is great for anytime you want a fruit flavored or coffeehouse inspired boost of energy and alertness. You can determine what’s appropriate for any situation, adding a 2-scoop serving to water for an afternoon pick-me-up or increasing the amino acid matrix to 10 grams with a 4-scoop pre-workout drink that delivers 200 mg of caffeine from green coffee and green tea extracts.
Keep It Exciting!
Performing the same workout day in and day out can set you up for failure. Boredom easily sets in when there is no variety or challenge in your exercise regimen and you may set yourself up for burnout. Athletic training is perfect for switching up your routine and challenging the body while taking exercise to a whole new level. Every workout can be kept new and exciting targeting new muscles while building endurance.
Redesign Your Training Schedule
Aim to incorporate different forms of exercise into your training each week. Choose a few cardio exercises such as running, rowing, jump rope or cycling and then choose 1-2 days of strength training or functional training type exercises like battle ropes, boxing, kettle belle swings, squats or resistance bands.
Try New Classes!
Classes are perfect for stepping out of your comfort zone and learning new exercises in a controlled environment helping you to train properly and efficiently. Not only will you build muscle, you will also create new friendships within a fitness community that supports you and holds you accountable. Win Win!
Cross Train Your Main Sport
If you are a surfer or a golfer, add strength training and stretching such as foam rolling to your program. This will help you to gain strength and greater endurance while increasing your range of motion while supporting your joints and muscles. Increasing stamina through a sound workout program will greatly improve your athletic performance outside the gym.
If you are a cyclist or marathon runner, increasing strength in your legs and core will help to increase stability and add strength while biking or running. For example, try implementing bosu ball workouts that target the abs and obliques for a strong core. Building strength in legs with lunges and box jumps will increase your leg power too. Mix it up, challenge yourself and keep it exciting!
2 egg whites
2 Tbsp. liquid coconut oil
¼ cup unsweetened almond milk
¼ cup whole wheat pastry flour
½ cup almond meal flour
½ cup Lean Body For Her Chocolate or Peanut Butter Powder
¼ cup baking stevia or xylitol
¼ cup chocolate chips
1. Preheat the oven to 350 degrees F. Line a 5×8 inch baking dish (or one of similar
size) with foil and spray with non stick spray.
2. In a mixing bowl, whisk together the egg whites, coconut oil and almond milk
until smooth. Add in the flours, protein powder & stevia. Stir until well combined.
Stir in the chocolate chips.
3. Pour batter into the baking dish and bake in the oven for 22-26 minutes.
Remove from oven and let cook for 30 minutes. Slice into 12 squares. Serve
(1)Makes 12 servings
1 serving is 1 square
Macros for 1 serving:
104 calories, 4.2g protein, 7.6g carbs, 2.9g sugar, 8.1g fat, 1.5g fiber
Weight training or training with resistance is performed using controlled movements that target specific muscles and muscle groups by primarily using isolated or compound movements.
How do these exercises benefit you differently vs. cardiovascular exercises?
Steady state aerobic exercise that increases cardiorespiratory health may lead to many benefits on endurance and body composition, however, research has shown weight training has profound effects on the musculoskeletal systems, may help reduce lower-back pain, increase lean body mass while burning fat simultaneously and even prevent osteoporosis along with many other benefits when performed just a few times a week! Recent studies have illustrated weight training to also fight against insulin resistance while increasing the metabolic rate while helping to improve glucose metabolism and supporting blood pressure, digestion, sleep and energy levels.
Not sure where to start? We’ve got you covered! Meet with a Sweat PT professional today to design a custom weight training program built specifically for you!
MORE BENEFITS OF WEIGHT TRAINING
LOWERS LDL – Training has the ability to decrease LDL (Low Density Lipoprotein) bad cholesterol and raise the HDL or good cholesterol (High Density Lipoprotein)
IMPROVES FAT LOSS AND MUSCLE GAIN- Weight training boosts metabolism helping you to burn fat while gaining muscle over time. Over time you should notice you may be losing inches and toning up significantly.
REDUCES HIGH BLOOD PRESSURE
LOWERS RISK OF BREAST CANCER- Weight training has been shown to reduce estrogen levels. High estrogen has been linked to breast cancer and many other health complications.
IMPROVES MOOD- As you begin to notice the positive physical changes in your body and develop a regular exercise routine your ability to handle stress effectively will improve. Exercise also releases endorphins throughout training which help to elevate mood. Weight training allows you to sleep better, i.e. fall asleep quicker and sleep deeper.
REDUCE STRESS & ANXIETY -Clinical studies have shown regular exercise to be one of the three best tools for effective stress.
IMPROVED BALANCE AND STABILITY- Posture also becomes straighter as the core strengthens helping to stand and sit more comfortably.
Sometimes, despite constant effort inside the gym and in the kitchen, people fail to see consistent and steady results. Unfortunately, we can’t expect to keep the same exact exercise program and same diet while consistently experiencing results. Our bodies are built to adapt and if they are not given the correct stimulus, you very well may hit a plateau. The good news is, components such as change in exercise programs, intensity, workout durations, rep ranges and even time resting during sets are powerful tools to keep you moving forward.
It is a good idea to switch up your workout routine every 4-6 weeks to keep your body guessing. As mentioned earlier, a few of the primary changes you should be focusing on to continue progressing are:
These three steps can be incorporated into your workouts in several different ways. For example, if you typically run 4 miles each morning and your results are at a halt, attempt to improve your speed or aim for a longer distance to keep your body challenged. Some other ways to improve your fitness may be to:
Another option would be to increase your workout load each week by adding in additional workout days to your schedule. Even changing up your workout style may help through minor changes such as implementing super sets, drop sets and using wider grips while lifting to target new muscles. Don’t be afraid to challenge your body! Your body adapts while it is under constant pressure and stress. Get comfortable with being “uncomfortable” and get those results you desire!
Did you know, you can understand your own daily caloric needs based on your lifestyle by using the Harris-Bendict Equation? This helps you determine your Basal Metabolic Rate (BMR), which enables you to know how many calories you need to consume to maintain weight and remain healthy even if you are inactive. Establishing your minimum daily requirements will give you a baseline from which to work. You can use this equation to determine the very basic caloric intake needed each day. Then, factoring in your activity level and Bailey’s workouts, which will include additional calories burned or expended, you can determine how many calories you will need to consume in order to gain weight (muscle), if that is your goal. Consistent exercise and proper nutrition will enable you to bulk up with muscle while limiting gains in fat. This formula, of course, also helps us determine how many calories we need to consume in order to burn fat and drop weight, using the same principles of identifying true calories intake versus calorie expenditure based on actual individual metrics. For more questions on effective ways to burn fat through exercise and nutrition, please visit one of our Sweat PT trainers.
The Harris Benedict Equation is a formula that uses your BMR and then applies an activity factor to determine your total daily energy expenditure (calories).
First, determine your BMR using the BMR Formula.
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year)
Harris Benedict Formula
To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
PROTEIN-PACKED BANANA BREAD (CAN BE GLUTEN FREE!)
2 ripe bananas
¾ cup of oat flour (GF if needed)
¾ cup vanilla ISO CLEAN whey protein powder by RIVAL
1 cup of 0% fat Plain Greek yogurt
⅓ cup egg whites
¼ cup of unsweetened applesauce
6 packets of stevia
2 teaspoons of pure vanilla extract
1 teaspoon of baking soda
Pinch of salt
Preheat oven to 375 degrees.
Pace bananas in a mixing bowl and mash until you have a thick pudding-like consistency.
Add all remaining ingredients to bowl and mix well.
Prepare an 8×8 baking pan with cooking spray or coconut oil or use 2 small loaf pans.
Evenly place batter in pan and bake for 20 to 25 minutes or until a toothpick pulls clean when tested.