Things To Focus On Other Than The Scale

Things To Focus On Other Than The Scale

Published by on June 17, 2021 | Leave a response

“Hey EarthFIT fam! You have questions? Hopefully I have the answer. In today’s Q and A I’m going to go over. “What are some things you can focus on that are not the scale when it comes to your health and fitness?” 

A lot of people will frequently get caught up in the scale. Why isn’t it going down? And that’s just because your weight isn’t going on down on the scale doesn’t necessarily mean you’re not improving. So I’m going to give you 10 things today that you can focus on that are not scale related that show you still are progressing and are still huge wins in your health journey.

Things To Focus On Other Than The Scale

First one (1) clothing. This is usually the first one when people start training, how is it fitting? Is it fitting a little bit looser? Are you able to fit into clothes that you weren’t previously able to? That is a good indication that your health and fitness is improving.

Things To Focus On Other Than The Scale

(2) Are you able to do more of the activities that you love running around with your kids, walking the dog, not getting as tired while you’re doing those things kind of ties into the third one… 

Things To Focus On Other Than The Scale

(3) Do you have more energy? You noticing throughout the day, you’re not having those 2:00 PM crashes falling asleep at your desk at work. That’s a great sign.

Things To Focus On Other Than The Scale

(4) Fourth one. Are you sleeping better in the evening? Activity, obviously it allows us to get more restful and beneficial sleep. So if you’re sleeping better, chances are you’re on the right track.

Things To Focus On Other Than The Scale

(5) Your performance in the gym. This is one that I usually recommend to all my clients – your performance, that can be anything related. Are you able to do exercises that you weren’t able to do before? Are you able to make it longer, exercising? Are you feeling better while you exercise? Those are all performance related goals that I strongly encourage whenever you’re starting a fitness journey or you’ve been at one for a long time, you set those performance goals to continue to motivate yourself.

Things To Focus On Other Than The Scale

(6) Sixth one, sharper mind. You’ve noticed a cognitive benefit when you start exercising and eating healthy, you should be able to recall words quicker, speak more fluently.

(7) 7th thing, skin you’ll notice your skin clear up. Acne should go away. You should notice some less blemishes and it’s much nicer, especially when you’re hydrating and eating properly. You’re going to have better skin.

(8) Coping skills. When you get stressed out instead of turning to food or other destructive, unhealthy behaviors, are you turning to a healthier alternative? Or are you finding yourself, “Hey, I don’t need that cheeseburger every time someone stresses me out” or instead are you going for a walk or are you doing something that is beneficial to your body?

(9) The 9th one, decrease aches and pains. You’ll notice your joints should not be hurting nearly as much as you get up and move your body the way it was intended to be. 

(10) And the 10th and final one, one of my personal favorites, is blood markers. So if you get your blood work done regularly, you’ll notice your blood markers improving. And that kind of goes along with a decrease in medication. Those are super valuable things. When I hear stories of clients that are able to decrease their, or have improved blood markers, that is a total win. 

So you don’t have to focus on all 10 of those. Those were just some general ideas. I recommend picking out two to three of those to focus on for about 6-8 weeks. Really focus on those. See if those are getting better, those are going to be a good indication because it is not all about the scale. All right, I hope you found value in this video. If you did give me a thumbs up. If you love it, give me a heart that is all as always, stay strong.”

-EarthFIT Coach Sam

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Eggs vs Egg Whites: Which Is Healthier?

Eggs vs Egg Whites: Which Is Healthier?

Published by on June 5, 2021 | Leave a response

“Hey everybody! You have questions? Hopefully I have the answer. In today’s Q and A. I’m going to talk about eggs and egg whites. So let’s get right into it. Deb was asking in the group, if egg whites from the carton or if you separate them yourself are healthier, which one is healthier? So I’m going to address that and then we’ll also talk about eggs versus egg whites, the differences, what to look for. All right, so I’m going to get right into it.

Eggs vs Egg Whites: Which Is Healthier?

So the answer to Deb’s question, separating egg whites yourself is typically going to be the healthier option because you know where that’s coming from, but it’s only going to be a healthier option if you’re getting eggs from an organic source where you know that it’s coming from. A lot of times, if you’re getting eggs from a corporate farm, you’re just getting standard, regular eggs. So you go to the grocery store and get, those are mass produce.

Eggs vs Egg Whites: Which Is Healthier?

Those aren’t the healthiest things for you because there’s lots, those chickens are stacked on top of each other, just producing eggs. It’s all they’re bred for, lots of stress will go from that chicken into that egg and then you consume it. It goes into your body, not the healthiest thing for you.

Eggs vs Egg Whites: Which Is Healthier?

By comparison, an organic free range egg… If you know a farmer, I strongly recommend either trying to seek out a local farmer to you or going to a farmer’s market, picking up those eggs. You’ll notice the first thing you’ll notice when you crack that open, is the yolk is a completely different color, it’s almost orange-ish. So to kind of answer your question Deb is.. You’re going to want to separate them yourself if you know where the eggs are coming from.

Eggs vs Egg Whites: Which Is Healthier?
Eggs vs Egg Whites: Which Is Healthier?

Now if you’re picking it up from the store, the egg whites from the carton, from the store, you’re going to want to look for one thing in particular, you’re gonna want to flip it over on the back, it is the only ingredient – egg whites, then it’s good to go. Again, it’s not the most preferable thing. You would want to get it from an organic egg, but if you did get it from the carton, make sure the only ingredients, it says egg whites. A lot of times they will put artificial gums and sweeteners in those and you don’t want that added on top.

Now I want to talk about the kind of eggs versus egg whites. What the difference is, what to look for for both. So people always ask like what’s healthier, should I eat the yolk? Should I not eat yolk? Here’s the deal.

The yolk is extremely healthy for you. Again, if you’re getting it from an organic source that has things like choline, vitamin D, it does have a little bit of cholesterol, but actually after you work out that cholesterol will produce muscle building benefits. So if you are on a lower fat diet, you need fat in your diet. You’re not overly concerned about your caloric intake you haven’t managed. I would always say, go with a whole egg.

Now, if you’re looking for fat loss, you’re trying to cut down. You’re going for some leaner, really lean look, you’re pushing hard on that then I would say, go with egg whites because egg whites are about half the calories of an egg, and it’s going to be pure protein. So it really depends on kind of where you’re at. Maybe you have a lot of fat that day, then the better options, probably going with an egg white. If you haven’t had any fat or you need fat in your diet, then a whole egg is going to be the appropriate source for that day.

So I hope this clarifies things and gives you guys some clarity on when to have eggs versus egg whites. Also kind of what to look for. Again, I cannot stress it enough, go for an organic source of eggs. That’s one food in particular that is mass produced, that can be very unhealthy if you’re getting it from a mass production. So that is all for today. Hope you found value in this video. If you did give me a thumbs up. If you loved it, give me a heart. That is all. Please stay strong.”

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Beaufort Fitness: EarthFIT Training Styles

Beaufort Fitness: EarthFIT Training Styles

Published by on June 4, 2021 | Leave a response

“Hey everybody! In today’s Q and A I’m going to talk about training. Yes! Training at EarthFIT. The three different types we do, let’s get right into it. So Crystal asked in the group, “what are the differences between the three training styles we do at EarthFIT?” The 3 trainings we do are Meta Strength training, Strength training, and Hurricane training. “Why do we rotate them, et cetera?” So let’s get right into it.

Beaufort Fitness: EarthFIT Training Styles
Beaufort Fitness: EarthFIT Training Styles

All right. First thing, we do have three different styles of training at EarthFIT. They’re all designed to kind of do something different. And I’m going to talk about that right now. First one, Meta Strength training, fun fact about Meta Strength training. It’s actually trademarked by EarthFIT, LLC. So Meta Strength training. What that is is it’s a combination of compound resistance movements. So that is full body, multi-joint, multi muscle movements, like a barbell squat, shoulder press, things like that. Those are the strength aspect of it. And then there’s an anaerobic exercise component to it as well. Anaerobic means without oxygen. So that’s more of your high intensity cardiovascular type movements. So you’re getting on the battle ropes, you’re sprinting the sled, things like that. That is what Meta Strength training is based around.

Typically we’ll do a strength.. strength movement followed by anaerobic movement. That way we’re getting muscle-building benefits, but we’re also spiking the heart rate. What you can expect on a Meta Strength training day is typically if those of you that have your MyZone will notice that is going to be the day where your caloric burn has the highest inside the gym. So that’s kind of what you’re looking for for a Meta-Strength day.

Now, Strength [training] day, we’ll go to our regular strength day. Regular Strength day is lifting again, heavy compound movements, and that’s all the exercises for that day. Typically, the reason that we’re doing that is we’re trying to send a loud muscle building signal to your body. This is the day where the weights are going to be the heaviest, the reps are going to be on the lower side. Again, the whole purpose and intent of that day is to build muscle and strength. That’s the primary focus. The reason why you’re going to notice you’ll burn less calories that day if you have a Myzone. However, it’s not about the calories you’re burning in the workout that day, there’s also an afterburn effect that’s going on and you’re getting additional calorie burn through your body trying to support muscle growth. So you’re getting it throughout the day and then obviously the more muscle you have on you, it speeds up your metabolism, it gives you all those health benefits. 

And the third training we do is Hurricane training. Hurricane training, it’s going to be three compound resistance movements followed by a sprint. So this was made popular by warrior trainings, basically for fighters, people in mixed martial arts, things like that. Really the core design of this is to build muscle and then we’re going to spike the heart rate up for a short sprint. You’ll notice your heart rate should be getting up very high there for that sprint. And then it’ll come back down as you’re doing those compound resistance movements. And then we’re going to sprint again. This one, typically your heart rate will be elevated the majority of the time, but you should see it come down in the workout and then spike back up again while you’re doing that sprint.

What we’re looking for there is really building muscle and then EPOC which is exercise, Excess Post-Exercise Oxygen Consumption. That’s the afterburn effect. So after you’re leaving here, your body has to cool itself down from the sprinting you’ve done, and it’s going to burn calories as you leave, kind of same thing with Meta Strength training. You’re going to get an EPOC effect as well. So I hope that clarifies things.

Those are the three training styles we do at EarthFIT. I do challenge you to start to think about this. When you go into those workouts or maybe you don’t go to EarthFIT, maybe you go somewhere else. Really think about the intent that that day of training has around it. That’s something that’s often lost in training. A lot of times we’ll think we need to go super fast on days, maybe like a strength day. We need to slow ourselves down a little bit, not worry about what our heart rate is doing and just push for maximum weights. So remember the intent that is very important. That’s how you’re gonna get results a bit quicker there. All right. That is all for today. Hope you found value in this video. If you did give me a thumbs up. If you loved it, give me a heart. That is all. Please stay strong.”

-EarthFIT Coach Sam

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Row: How To Do It Correctly

Row: How To Do It Correctly

Published by on June 3, 2021 | Leave a response

“All right. How’s it going? It’s Stephen again from EarthFIT and today we’re going to talk about either a bench supported row or a self-supported row. This can go either one of them.

So the biggest thing that I see when we’re going through a training that we see with the row is it’s not keeping the shoulder staying all the way back. And what that’s going to do is to not keep the neutral spine here. So the biggest thing we want to make sure we do when we get set up in the row is, once you pick that dumbbell up, you want to lock the shoulder back. So we don’t want the shoulder to hang down. (Please see the video) What that’s going to do is not only is it going to pull down with the AC joint, as we put pressure on your shoulder, it’s actually going to make the spine round to where you may be feeling this in your lower back. So you want to lock it up. And now here, I got maximum tension on the back, even though I haven’t even moved this dumbbell, I can feel that my back is actually activated here. So as I pull the dumbbell up to my chest, now my back is squeezing even harder. When I come back down again, I don’t want it to come all the way down. What we see a lot of time is let it come all the way down. And then when people pull back up again, what that’s going to kind of do is instead of keeping a nice flat back, the spine starts to twist.

And then also we don’t want the dumbbell to come all the way down and take a break. The dumbbell touches the ground backs disengaged. We want the back to stay engaged that entire time.

Row: How To Do It Correctly

So it’s up to the chest. Nice, slow in control. My head is looking straight down. You don’t want to look up there cause that’s going to put tension on the cervical spine. So nice flat back, pull up to the chest and then slowly in control back down. And also you want to make sure when you pull up, you don’t want to twist the back as well. And that’s going to put pressure to your lower back. So the shoulder has to stay locked back again the entire time control up and the control back down 

Again, that can go to the self-supported row as well. You got your elbow on your thigh, exact same thing there. You want to make sure coming down, don’t want that dumbbell or kettlebell to touch the ground. Back’s not engaged. Lock it back, pull up. And then right back down again, that will help you target the upper back muscles just a little bit better. So next time we’re doing the self-supported row or bench supported row. Use that tip, get your back stronger.”

-EarthFIT Coach Steve

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Beaufort Nutrition: Veggie Chips are No More or Less Healthy Than Regular Chips

Beaufort Nutrition: Veggie Chips are No More or Less Healthy Than Regular Chips

Published by on May 22, 2021 | Leave a response

“Hey, everybody! In today’s Q and A, I’m going to go over veggie chips and potato chips… Which ones are healthier, what’s the difference. I’m going to kind of talk about vegetables, and organic things as we go.

So this came up, it was a question Crystal was asking, her children wanted to know “Are vegetable or veggie trips healthy?”. So I’m just going to get into that. Really the definition is going to be, what do you determine to be healthy? What your goals are.

Beaufort Nutrition: Veggie Chips are No More or Less Healthy Than Regular Chips
Beaufort Nutrition: Veggie Chips are No More or Less Healthy Than Regular Chips

But just by comparison, potato chips and vegetable chips or veggie straws, they’re essentially the same thing. Calorie wise, macronutrients are slightly, maybe slightly different. There might be a little bit more fat in one and carbohydrates in the other, but they’re essentially all around about 130 calories to 150 calories per serving. There’s not really even a difference between those veggie straws and cheetos.

So they’re not really healthier than the standard. Even though they pose that you’ll see things like less sodium or less fat, and obviously their pose is supposed to be a vegetable. So you would assume that they would be healthier. They in fact are not, they’re about the same. So don’t beat yourself up. If you’ve ran into that trap, I have to, same thing goes with, really like fried vegetables, things like that. You think that you’re being healthier, but really you have to read and compare labels is going to be the best strategy whenever you’re getting something like that. So I really encourage you guys to look at the back of the labels, whether it says it’s organic, natural things like that, and you’ll see all of those and it can be very, very misleading or obviously doing that on purpose. You want to check the serving sizes. So when I was just rattling off, you know, the one 150 to 130 calories, I was comparing one ounce of vegetable chips and straws to one ounce of potato chips and straws. So you want to make sure serving sizes match up to that’s another big one. 

I will have a special guest in this group in a couple of weeks here coming up shortly, to kind of talk about what to look at. Um, he’s going to talk more about the meat side of things, with organic meats and things like that versus all natural, what to really look for in the labels, but, in terms of the chips. Yeah, not that much of a difference between vegetable chips and potato chips. 

All right. That’s all for today. If you found value in this video, give me a thumbs up. If you’d love to give it a heart, I hope everybody has a fantastic rest of their day as always stay strong.”

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Beaufort Nutrition: Tips to Control Your Sweet Tooth

Beaufort Nutrition: Tips to Control Your Sweet Tooth

Published by on May 22, 2021 | Leave a response

“Hey everybody! You have questions. Hopefully I have the answer. In today’s Q and A I want to answer Myranda’s question. “What do you do when you’re craving something sweet? So I’m going to get right into it. There are two kinds of approaches that are commonly recognized to tackle the sweet tooth craving. I get into those right now.

Beaufort Nutrition: Tips to Control Your Sweet Tooth

So the first one, this is kind of more popular amongst the fat loss community and the fitting within your macros community. It’s going for kind of more of an artificial sweetener to curb or take that sweet craving instead of going for the sugar, which has calories and things like that. An example would be, you know, there’s stevia, there’s monk fruit, an example would be getting like a diet coke or something like that. Now I wouldn’t, I kind of don’t like that approach. I strongly kind of actually advise against it. For those people that are very disciplined and can maintain something like that, you can go after it if you’ve been on like a regimented diet for a long time, and you’re really good with your nutrition. But for most people looking for fat loss, it’s not the case. 

Beaufort Nutrition: Tips to Control Your Sweet Tooth

So what I would recommend is kind of the second approach is really going for something that’s sweet, but not very dense. So something like blueberries, strawberries are really my go-to. You can have a little organic honey as well. You just have to be careful. It is sugar. I would rather prefer when you have that sweet tooth. If you’re getting it from a more natural source, as opposed to an artificial sweetener, the reason being as artificial sweeteners are far sweeter than natural sugar, and they can actually jack your palate way up. 

Beaufort Nutrition: Tips to Control Your Sweet Tooth

So there’s a few things to kind of consider when you’re doing this, when you’re having a sweet tooth craving, it’s (1) Have you had a lot of sugars? Have you been kind of consistently consuming a lot? Because then things like berries, aren’t going to taste as sweet berries, apples, things like that. They’re not going to really taste that sweet. So it’s probably best if you try to eliminate that completely. Taking supplements like Burn PM from Prestige Labs can really help that if you get it in at night time. And then if you’ve kind of have your palate realigned, you’ve cut down. We’ve eliminated before we can moderate or back in that moderation phase. And you have a sweet tooth, I would say, think of first fruit, berries are the main ones, berries then apples, really that’s kinda what I would like to do when I get a sweet tooth. 

So that’s all for today. Just to recap, you can’t go the artificial sweetener route. I would recommend kind of staying away from it unless it’s like a last case scenario. The reason being is that can really jack your palate up. Those artificial sweeteners are like a hundred times sweeter than natural sugar. If you do find yourself with a sweet tooth and you just can’t seem to avoid eating altogether, you can try taking something like a Burn PM, or you could go through a natural sugar source, like honey or berries and an apple. All right. That’s all for today. Hope you found value. If you did give it a thumbs up. If you’d love it give it a heart that is all for today, stay strong.”

-EarthFIT Coach Sam

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Sodium And Its Impact On Our Diet

Sodium And Its Impact On Our Diet

Published by on May 20, 2021 | Leave a response

“Hey everybody! In today’s Q and A, I’m going to go over sodium. A question was asked in the group by Tara. “What happens when you eliminate salt then, you get really sensitive to when you add it back into your diet, you’re noticing things like your fingers swelling up…” So I’m going to give you the down-low on the sodium today.

Sodium And Its Impact On Our Diet

All right. We’re going to get right into it. So, first thing to note, if you have been eliminating processed foods, let’s say you’ve been consistently eating a whole, whole foods now for a month or so. You are not going to have as much sodium in your body as you would have before on a heavily processed food diet, heavily processed foods contain, hundreds times more sodium and salt, things like that to preserve them than a natural whole source of food. So anything that really is coming in a can package things like that…for example, like a can of chicken, even though it’s chicken, there’s going to be a lot of sodium in there because it is processed to preserve it longer. 

So if you’ve cut that back out and then you add it back in and you’re getting blasted with that much sodium, you may experience some swelling especially around the joints. It’s very common for people to feel it in their fingers, their knees, their ankles, they’ll see when they take off their socks. There’ll be like a swelling line on most. So if you’ve eliminated processed foods and then you reintroduce, you know, you have a day where you eat a lot of processed foods expect that swelling to occur.

Sodium And Its Impact On Our Diet

Now with sodium, if you have been maintaining a healthy nutritional style of eating, meaning you’re eating whole foods consistently, you’re going to still want to include sodium, especially to those of you that are training, especially training high intensity multiple times a week.

(You’re gonna) want to add in sodium actually. So lightly salt, your food. You shouldn’t know the swelling from that, and you actually should get a performance benefit in the gym. There are some supplements that can benefit you with that element is one. You can look that up as an electrolyte supplement, it has lots of sodium in there. But again, I would only recommend salting your foods or taking supplements like that if you have eliminated processed foods and you’ve eliminated them for a good while now. So that’s kind of it on sodium. You do need it. It is perfectly healthy, just what you’re going to be more sensitive to it if you’ve kicked it out of your diet for a long time, and you’re going to notice things like swelling, if you’re eating processed foods and kind of a lot of processed foods at once, you’re going to get some swelling there. 

So that’s all for today. Hope you found value in this video. If you did give me a thumbs up, if you loved it, give it a heart… That is all, stay strong.”

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Beaufort Health and Fitness: Eating Post Workout

Beaufort Health and Fitness: Eating Post Workout

Published by on May 16, 2021 | Leave a response

“We ‘re going to have a nutrition talk today. I’m going to talk specifically about when and what you should be eating post exercise. All right. Let’s get right into it. So you just had an amazing workout and now you’re thinking to yourself, “What should I eat?” And “Does it really matter when I eat this?, I’m going to address both of those first, (1) the when, so deciding when you need to eat after really depends on one major factor. Are you going to train again later that day? If you’re not going to train again later that day, it doesn’t really matter how long you wait until after your workout to eat. As long as you do in fact, replace the nutrients then you’re hitting the targets you need for that day. You’ll hear this myth that you need to eat 45 minutes after your workout. And you’re taking the protein because that’s the anabolic window that has been proven false. That’s really just marketed by supplement companies to ritualize, taking their supplements after you workout, taking the protein right after your workout. It really doesn’t depend as long as you’re not going into another training. Now, if you are going into another training later that day, or you’re an athlete or something like that, if doubles, you’re going to want to eat two to three hours prior to that next training. So that’s kind of, when you should be eating, it doesn’t really matter unless you are training later that day.

Beaufort Fitness: Eating Post Workout

Now the “what” first, no matter what type of exercise you’re going to do is you’re going to want to hydrate with the next meal. So make sure that you’re hydrating, um, appropriately. So water H2O.

Second thing, is it really with all forms of exercise, you’re going to be burning through carbohydrates and you’re going to want our place proteins after exercise. So based on the type of exercise you did, 2 – is going to kind of factor how much. So if you did something that you burned a lot more calories, it was a bit longer. You’re going to obviously want to have more of that, right? again, based on whatever your nutritional recommendations are from your coach or whatever type of plan you’re on. So the main things that you’re gonna want to do is eat proteins and carbohydrates, easily digestible carbohydrates. Usually you’re going to want something like fruits, potatoes and rice, really. It doesn’t matter, but I find that those cause less inflammation, things you do want to consider after working out is your body gets an inflammatory response after you work out.

So eating right after, isn’t always the best for some people. If you eat right after and you find that you’re getting swollen, um, a good test is the ring test. So if you’re married, you have the ring. If you can’t get that ring off your finger after that means you’re probably a little bit inflamed, just wait a little bit longer. It’s not gonna hurt you as long as you are getting in it, because again, the body after you work out, it sends an inflammatory response, and then eating a bunch of food after also sends an inflammation response. So just keep that into consideration. Sometimes it’s better to wait a little longer or have a little bit of a smaller meal right after, and then a larger meal proceeding that one.

All right, that’s all for today to recap. It doesn’t really matter when you eat post-workout as long as you are getting in your calories, your nutrients, everything you need, unless you’re doing doubles, then you’re going to want to eat two to three hours prior to the next workout. And then in terms of what you should be eating, we want to focus on hydration first and foremost. We want to get a good source of carbohydrate in to replenish the glycogen stores in our muscles. And we want to get protein to build everything back up. All right. That’s all for today. I hope you found value in this video. If you liked it, give me a thumbs up. If you loved it, give me a heart that’s all for today. Stay strong.”

-EarthFIT Coach Sam

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Beaufort Health and Fitness: H2O

Beaufort Health and Fitness: H2O

Published by on May 15, 2021 | Leave a response

Beaufort Health and Fitness: H2O

“You got questions. Hopefully I have the answers. And today’s Q and A. I’m going to go over H2O. Im talking about water. So very commonly asked question we had one in the group – “How much water should you be drinking?” Accompany with that usually, “Why do I need to drink that much water?” So I’m going to get into that right now. Let’s start with the why, why do you need to be drinking so much water? So as most people know, hydration is very, very important.

Number (1) reason we want to hydrate is we want to avoid anything serious. We want to avoid any brain issues, muscle spasms, cramps. Those things can happen if you’re severely dehydrated. So we want to avoid that at all costs obviously.

Second thing, (2) we want to make sure we’re not going to confuse hunger signals with dehydration. Most people will feel they have snacky craving, things like that. And most of the time it is a signal of dehydration. If you drink a bunch of water and then wait a little bit, typically that will go away. So we want to avoid that as well.

And then the third thing, (3) we want to help our body expel toxins, especially those of you that are starting out on a fitness program. We want to facilitate flushing out all those bad things out that may have been built up over time. And then the question is how much water should you be drinking? So you’ll see general recommendations and really I’ll give a general recommendation here in a minute, but it’s gonna depend on where you’re at currently. I know I’m always saying that, but if you’re somebody that sits on the couch guzzle down mountain dew and watches Netflix, it’s going to be different from somebody that is exercising frequently, and has been for quite some time, right? And has healthy, healthy habits for the person that’s sitting on the couch all day or somebody that drinks a lot of diet soda doesn’t get any water in. We’re going to want to start out small. Start up 2, 3 cups, get consistent with that. And then move on. Let’s say you’re a generally healthy person starting out, you’re somebody that drinks, you know, 2-4 cups of water a day, and you’re not sure how to go up or where you should end up at. The recommendations I give out to clients are females need to be about 3 quarters of a gallon at the minimum. Men are at a gallon at the minimum. You, some people will say, you need to drink half your body weight and ounces of water. I’ve tried to recommend that in the past the clients, when I have found that they’re still often being lax still miss a cup here or there, and they’re still experiencing some of those cravings and things like that from dehydration.

So just to recap, you want to be drinking water so we don’t get muscle spasms, cramps. We don’t end up in the hospital. We want to help our bodies recognize that we’re just not hungry as we think, we’re not hungry as often as we think. Third, we want to make sure we’re facilitating expelling all those toxins and want to be drinking about three quarters of a gallon. If you’re a female or a man, you want to be drinking a gallon of water again, you can work your way up to that depending on where you’re starting. All right, that’s all for today. I hope you found value in this video. If you did give me a thumbs up and a like, if you love it, give me a heart as always, stay strong.”

-EarthFIT Coach Sam

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How To Come Back From A Diet

How To Come Back From A Diet

Published by on May 14, 2021 | Leave a response

Beaufort Fitness: How To Come Back From A Diet

All right. It’s time to answer some questions. And today’s Q and A, I’m going to go over how to come back from a diet. You’ve been dieting for a while and you want to go back to eating more of a normal lifestyle. How do you do that without putting out a bunch of weight? All right. So first off, before I get into anything, anything I say today is going to be more general principles because nutrition is very nuanced. So it’s going to be individualized to you, but you can use these as general principles and apply them to yourself.

So the first thing you want to do after you’re done getting to the near end of your diet is you’re gonna want to check your calories. You’re going to want to know what your caloric intake is. You could do that through logging and get out my fitness pal, after you have a good sense of that, put in your idea where you want to go, plan out…Okay, well, when I eat a normal day, this is what I want it to look like. Plan out where you want to go. From there, you’re going to take and I’ll give you a very general example. Let’s say you’re a female who wants to eat 1700 calories a day. And you’re currently dieted way down, way down to 1100 that is low for females. Let’s say you’re, you’re dieted on there from how you’re going to do that is you’re gonna want to scale up very slowly week by week. You’re not just going to want to start eating 1700 calories consistently because you’re going to, you’re going to then put on body fat. So what you’re going to do is you’re going to go up to about 1300 calories, 200 or so, and you’re going to really lead with protein, upping those calories. You kind of want to know what your macronutrient profile is, and if you have a coach that’s coaching you on that, they’ll know. 

Generally you’re going to start by upping your protein. Once you get your protein to a good relative spot, recommendations are about 0.8 grams per body weight. You’re going to then increase the other energies, the fats and the carbohydrates as well to get you to where you want to go. So to kind of recap what I just said, you’re going to want to increase about 200 calories a week over time, and then to until you’re where you want to be. And then you’re going to want to lead with the protein after you get to a certain protein, because that’s going to preserve your muscle mass. Then you can start adding in the carbohydrates and the fats, whichever ones really, you prefer, you feel like your body works best then. So that is the best approach on how to come back from a successful diet. 

If you don’t want to do all those calculations, hire a coach to do one, but if you don’t want to hire a coach to do one another thing you could do is, just eat like meat to start out, just have one extra serving of protein whatever that is. If you don’t eat meat, then you know, you can have… be a vegan option of protein. And then just add a palm full of that kind of back into your routine, wait a week, and then add another palm full. And then you’re going to add in the carbohydrates by measuring out a fist or your fats by measuring out a thumb. That’s another general way you could do it, but that’s not going to be as specific or precise. When it comes to nutrition, you do want to have a good amount of precision with it. And then I want you to get up to where you’re used to eating. You don’t need to continue to calculate all the time although I do recommend it is very beneficial to do that.

That is all for today. I threw a lot of information and if you have any more specific questions on that, feel free to leave a comment below or shoot me a message that is all for today. Everybody, stay strong.

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