When youâre on vacation, the temptation to ditch your training plan and fully dive into relaxation mode can be strong. While taking a break is important, keeping some level of fitness during your trip can actually enhance your experience. Not only does it help you stay on track with your goals, but staying active can be a great stress reliever, allowing you to enjoy your time away even more. Plus, staying committed to your workouts, even on vacation, sets the tone for continued progress and success when you return home.
The Benefits of Vacation Workouts
1. Stress Relief
Vacations are meant to be a break from the stresses of daily life, but sometimes traveling itself can be stressfulâflights, airports, and itineraries can create tension. Getting a workout in helps your body release endorphins, the âfeel-goodâ hormones, which lower stress and improve mood. This can help you better enjoy your trip and feel more relaxed.
2. Maintain Your Progress
One of the main concerns when taking time off from your workout routine is losing progress. While a short break wonât completely derail your gains, incorporating even light workouts while on vacation helps keep your muscles engaged and prevents setbacks. Youâll return feeling strong and energized, rather than feeling like youâre starting over.
3. Boost Energy and Focus
Working out while on vacation can give you more energy to fully enjoy your trip. A morning workout can boost your alertness and mental focus, helping you be more present during your activitiesâwhether itâs sightseeing, adventuring, or lounging by the pool.
4. Enhance Flexibility
Vacations are often about stepping outside of your usual routine, and that flexibility can extend to your fitness as well. If youâre used to rigid workout schedules, a vacation is a great time to be adaptable and explore new ways to stay activeâlike trying a local CrossFit class, swimming in the ocean, or hiking a scenic trail.
Tips for Staying Active on Vacation
1. Utilize Hotel Gyms or Room Workouts
Many hotels offer gyms that have everything you need for a quick strength or cardio session. If your accommodations donât have a gym, bring a resistance band or a jump rope for easy-to-pack equipment, and create a bodyweight circuit in your room. Think air squats, push-ups, planks, and burpeesâno equipment required.
2. Find a Local CrossFit Gym
If youâre someone who thrives in a community environment, consider dropping into a local CrossFit gym. Many CrossFit affiliates welcome drop-ins and have flexible day-pass rates. Itâs a great way to keep your intensity up and meet new people while sticking with your favorite style of training.
3. Incorporate Vacation Activities
Depending on where youâre vacationing, you might already have active plans built into your trip. Swimming in the ocean, lake, or pool is a full-body workout that doesnât feel like exercise. You can also explore the area through hiking, biking, or walking toursâgetting your steps in without it feeling like a chore.
4. Morning Workouts for More Free Time
If youâre worried about cutting into your relaxation or sightseeing time, try scheduling your workouts in the morning. Not only will it give you a sense of accomplishment early in the day, but it frees up the rest of your time to explore, eat, and relax without the looming thought of getting a workout in later.
5. Track Your Steps
Exploring new cities is a perfect way to stay active without overthinking it. Tracking your steps with a fitness tracker or smartphone can help you stay motivated to hit a daily goal, even if youâre not in a structured workout. Walking between sights or along the beach can quickly add up and keep your body moving.
Key Takeaway
Balancing relaxation and activity on vacation is key to enjoying your time away while still maintaining your fitness goals. Whether youâre getting a quick hotel room workout in, finding a local gym, or staying active with vacation activities like swimming or hiking, every bit of movement helps. Staying consistent will not only make you feel better physically but also mentally, so you can return home without feeling like youâve lost momentum.
Remember, itâs all about keeping the balanceâwork hard, play hard, and make the most out of your vacation while staying fit!
Whether youâre eating a protein-packed breakfast or sweating it out in the gym, your body is constantly using calories for various functions. The way your body uses energy can be broken down into four primary components:
⢠Basal Metabolic Rate (BMR),
⢠Non-Exercise Activity Thermogenesis (NEAT),
⢠the Thermal Effect of Food (TEF),
⢠and Exercise Activity Thermogenesis (EAT).
Understanding these processes can help you make smarter decisions for your health and fitness goals. Letâs break down each category, explore which ones you can control, and highlight how to make positive lifestyle changes to get the most out of your bodyâs energy expenditure.
1. Basal Metabolic Rate (BMR)
What is it?
Your Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain essential functions like breathing, heart rate, and cell repair while at complete rest. Essentially, BMR accounts for the energy you burn just to stay alive.
How much does it contribute?
BMR makes up about 60-70% of your total daily energy expenditure. Factors like age, gender, body size, and muscle mass influence your BMR. The more muscle mass you have, the higher your BMR, because muscle tissue burns more calories at rest than fat tissue.
Can you control it?
While you canât drastically change your BMR overnight, you can influence it through strength training and building muscle mass. Adding lean muscle increases your metabolic rate, helping you burn more calories even at rest.
2. Non-Exercise Activity Thermogenesis (NEAT)
What is it?
NEAT includes all the small movements and activities you do throughout the day that arenât formal exercise: walking around the office, fidgeting, cleaning, gardening, or even standing while working.
How much does it contribute?
NEAT can account for 15-30% of your daily energy expenditure, depending on how active you are. For those with sedentary jobs, NEAT tends to be much lower compared to those who are on their feet all day.
Can you control it?
Yes, NEAT is highly controllable! Increasing NEAT is one of the most effective ways to burn more calories without a structured workout. Here are some easy ways to boost your NEAT:
⢠Take the stairs instead of the elevator.
⢠Walk or stand during phone calls.
⢠Use a standing desk.
⢠Schedule short walk breaks throughout your workday.
⢠Do household chores or yard work more frequently.
Small increases in NEAT can add up significantly over time, making it a powerful tool for improving overall energy expenditure.
3. Thermal Effect of Food (TEF)
What is it?
TEF refers to the energy your body uses to digest, absorb, and process nutrients from the food you eat. Different macronutrients require different amounts of energy to break down:
⢠Protein has the highest TEF, burning about 20-30% of the calories consumed.
⢠Carbohydrates burn about 5-10% of the calories consumed.
⢠Fats have the lowest TEF, burning about 0-3% of the calories consumed.
How much does it contribute?
TEF accounts for about 10% of your daily energy expenditure.
Can you control it?
Yes, to an extent! Eating a diet high in lean protein can increase TEF and help you burn more calories during digestion. Additionally, opting for whole, unprocessed foods can increase TEF compared to highly processed foods because they require more energy to break down.
4. Exercise Activity Thermogenesis (EAT)
What is it?
EAT is the energy you expend during planned, structured exercise like running, lifting weights, swimming, or attending a CrossFit class.
How much does it contribute?
EAT typically accounts for 5-15% of your daily energy expenditure, depending on the intensity, duration, and frequency of your workouts.
Can you control it?
Absolutely! EAT is entirely within your control. To get the most out of EAT, consider:
⢠Incorporating a mix of strength training and cardio for a well-rounded fitness routine.
⢠Adding high-intensity interval training (HIIT) sessions to maximize calorie burn in a shorter time frame.
⢠Staying consistent with your workouts to maintain long-term energy expenditure and fitness gains.
Putting It All Together: Maximizing Your Energy Expenditure
While BMR is largely determined by genetics and body composition, you can significantly influence NEAT, TEF, and EAT through lifestyle changes. Hereâs a summary of actionable strategies to get the most out of your bodyâs calorie-burning processes:
1. Build Muscle: Incorporate strength training to increase your BMR over time.
2. Move More Throughout the Day: Boost your NEAT by walking more, taking the stairs, or standing while working.
3. Prioritize Protein: Eat a diet rich in lean protein to maximize TEF.
4. Exercise Regularly: Stay consistent with both strength and cardio workouts to maximize EAT.
By understanding these processes and making small, sustainable changes, you can optimize your bodyâs energy use, improve your fitness, and support your overall health goals.
Ready to take control of your energy expenditure? Start with one small change today and build momentum toward a healthier, more active lifestyle!
In the world of fitness, itâs easy to get caught up in current buzz: heavy lifts, HIIT sessions, or cardio-focused routines. But if your goal is long-term health, injury prevention, and all-around fitness/athleticism, you need a well-rounded strength and conditioning program. One that incorporates all the essential movement patterns we use in daily life and sport.
Functional strength training isnât just a buzzword â itâs the foundation of a body that works with you, not against you. Hereâs why these seven key movement patterns matter and how you can integrate them into your routine.
The 7 Essential Movement Patterns
1. Squat:
Squats build lower body strength, stability, and mobility. Whether youâre picking up your groceries, sitting down, or exploding off the line in a sport, squatting is fundamental.
2. Lunge:
Life mostly happens on one leg. Lunges improve single-leg strength, balance, and coordination. They mimic real-life movements, like walking up stairs or navigating uneven terrain, making them crucial for overall stability.
3. Hinge:
Hip hinges, like deadlifts or RDLs, target the posterior chain â glutes, hamstrings, and lower back. These muscles are essential for lifting safely, running, and even standing with proper posture.
4. Push:
Pushing movements, such as push-ups or overhead presses, develop upper body strength and stability. Strong pushing muscles protect your shoulders and allow you to lift, carry, and support your bodyweight effectively.
5. Pull:
Pulling exercises, like rows and pull-ups, strengthen your back, improve posture, and balance out pushing movements. They help prevent shoulder injuries and support functional tasks like pulling doors or carrying heavy bags.
6. Rotation:
Rotational strength is key for athletic performance (think: swinging a golf club or throwing a ball) and for everyday tasks like reaching or twisting. Training rotation improves core function and spinal health.
7. Anti-Rotation/Bracing:
This involves resisting unwanted movement, which strengthens the core and protects the spine. Exercises like planks or dead bugs build a rock-solid foundation for all movement patterns.
A Simple, Balanced Workout to Get Started
This beginner-friendly workout covers all seven movement patterns and gives you a taste of what balanced strength training looks like. Perform 3 rounds with 60 seconds rest between rounds.
1. Squat: Bodyweight/Goblet Squats â 12 reps
2. Lunge: Walking Lunges â 10 reps per leg
3. Hinge: Glute Bridges â 15 reps
4. Push: Push-Ups (modify on knees if needed) â 10-15 reps
5. Pull: Bent-Over Dumbbell Rows â 12 reps per arm
6. Rotation: Seated Twists (bodyweight or holding a light weight) â 20 total reps
7. Anti-Rotation/Bracing: Plank Hold â 45 seconds
Remember to perform all movements with control and focus on form.
Ready to Take it Further?
This workout is just a start. A truly effective strength and conditioning program takes into account your goals (short, medium, and long-term), fitness level, and any limitations you might have. To build a program that keeps you strong, mobile, and injury-free, hiring a professional coach is key.
I design comprehensive programs that unlock my clientâs full potential. Whether youâre a beginner or an advanced athlete, the right plan will set you up for success.
Contact me today to get started on your fitness journey and train smarter, not just harder. đ§ą
The colder months often bring holiday cheer, but they also usher in an uptick in colds, flu, and other illnesses. As a fitness enthusiast or someone committed to a regular exercise routine, you might wonder: Is it okay to work out when Iâm under the weather?
The answer isnât always black and white, but there are some solid guidelinesâand a bit of scienceâto help you decide when to lace up your sneakers and when to give your body a break.
The âNeck Ruleâ Explained
A commonly cited rule among fitness professionals and health experts is the âneck rule.â
It goes like this:
⢠If your symptoms are above the neck (like a runny nose, sneezing, or a mild sore throat), youâre usually okay to exercise lightly.
⢠If your symptoms are below the neck (like chest congestion, a persistent cough, body aches, fever, or an upset stomach), itâs best to skip the workout and focus on rest and recovery.
This simple rule can help gauge the severity of your illness and your readiness for physical activity. But letâs break down why this works and look at some research-backed insights.
When Itâs (Generally) Okay to Exercise: Above-the-Neck Symptoms
If you have symptoms of a mild cold, such as nasal congestion or a mild sore throat, a light workout can actually be beneficial. In fact, research published in the Journal of Athletic Training found that moderate exercise during a common cold doesnât worsen symptoms and might even help boost your immune function slightly. Some people report feeling better after a low-intensity workout due to the temporary relief of nasal congestion and the release of endorphins.
Exercise suggestions for mild illness:
⢠Go for a brisk walk or light jog.
⢠Try a gentle yoga session.
⢠Opt for lower-intensity strength training or bodyweight exercises.
However, avoid high-intensity workouts that can tax your immune system further. Your body is already using energy to fight off illness, so demanding workouts could backfire by prolonging your recovery.
When to Skip Exercise: Below-the-Neck Symptoms
If youâre experiencing symptoms such as chest tightness, a persistent cough, body aches, and/or digestive issues, itâs a clear sign to rest. A fever is another red flag; it means your body is actively fighting off an infection, and exercise can increase your core body temperature, potentially making you feel worse.
One study in the American Journal of Physiology showed that strenuous exercise while having a systemic illness (one affecting the whole body) can impair your immune response and delay recovery. Exercising with a fever can also increase the risk of complications like myocarditis (inflammation of the heart muscle), which can be serious.
Rest is essential if you have:
⢠A fever of 100.4°F (38°C) or higher.
⢠Chest congestion or difficulty breathing.
⢠Intense fatigue or body aches.
⢠Nausea, vomiting, or diarrhea.
In these cases, focus on hydration, nutrition, and sleep to support your bodyâs healing process. When you feel better, ease back into your routine with light activity before resuming full intensity.
The Importance of Listening to Your Body
No two people are alike when it comes to illness and exercise tolerance. What feels manageable for one person may feel overwhelming for another. Listen to your bodyâs cues. If you start a workout and feel unusually weak, dizzy, or short of breath, stop and rest. Remember, taking a few days off now is far better than pushing through and needing weeks to recover from worsening symptoms.
Tips for Returning to Exercise Post-Illness
Once youâre feeling better and ready to get back to your routine:
1. Start slowly with low-intensity workouts.
2. Hydrate well to help flush out lingering toxins and aid recovery.
3. Pay attention to your energy levels and stop if you feel overly fatigued.
4. Prioritize sleep and nutrition to support your immune system.
Final Thoughts
While consistency is key to long-term fitness success, sometimes the best thing you can do for your health and performance is to rest. The âneck ruleâ offers a reliable guideline, but when in doubt, err on the side of caution. Your body will thank you for it, and youâll be back stronger once youâve fully recovered.
Stay well this cold and flu season, and remember: fitness is a lifelong journey. A few missed workouts wonât derail your progressâbut neglecting your bodyâs need for rest might.
Sources:
1. Journal of Athletic Training (2005). âUpper Respiratory Illness and Exercise.â
2. American Journal of Physiology (1998). âExercise and Immune Response During Infection.â
Protein plays a crucial role in muscle growth and repair, which is why itâs so often emphasized in discussions about fitness and nutrition. From bodybuilders to casual gym-goers, many people focus on their protein intake, trying to maximize gains and recovery. However, there are numerous myths surrounding protein consumption, especially regarding timing, amounts, and the so-called âanabolic window.â
This article will explore the real role of protein in muscle growth and clear up misconceptions to help you optimize your results.
The Science of Protein and Muscle Growth
Muscle growth (hypertrophy) occurs when muscle fibers are broken down during resistance training, then repaired and rebuilt stronger. Protein is composed of amino acids which are the building blocks of muscle tissue and essential for this repair process. The body uses dietary protein to synthesize new muscle fibers during a process called muscle protein synthesis (MPS).
For muscle growth to occur, muscle protein synthesis needs to exceed muscle protein breakdown, which happens as a natural result of training. This balance is called net protein balance. Without enough protein intake, the body wonât have the necessary raw materials to build muscle tissue, hindering recovery and growth.
How Much Protein Do You Need?
The optimal amount of protein for muscle growth varies based on factors such as body weight, activity level, and training intensity. A general recommendation for people looking to build muscle is to consume 1.6 to 2.2 grams of protein per kilogram of body weight per day. For example, someone weighing 80 kg (176 lbs) should aim for around 128 to 176 grams of protein daily.
For athletes and individuals engaged in intense training, protein requirements can increase slightly, but more protein doesnât always mean more gains. Once you meet your daily needs, consuming excess protein wonât lead to significantly greater muscle growthâitâll just be converted into energy or stored as fat.
Debunking Protein Myths
1. The Myth of the Anabolic Window
The âanabolic windowâ refers to the belief that there is a 30- to 60-minute window after training when protein intake is critical for muscle growth. According to this myth, if you donât consume protein immediately after a workout, youâll miss out on muscle gains. However, recent research has shown that the anabolic window isnât as narrow as once thought.
Muscle protein synthesis remains elevated for several hours post-exercise, meaning you donât need to rush to chug a protein shake immediately after your workout. What matters more is your overall protein intake throughout the day, not just a single meal or post-workout snack. If youâve eaten a protein-rich meal within a few hours before your workout, the timing of your post-workout protein is even less important.
2. More Protein Equals More Muscle
Many believe that the more protein they consume, the more muscle theyâll build. While protein is crucial, there is a threshold beyond which consuming more protein doesnât enhance muscle growth. Studies suggest that protein synthesis maximizes at around 20-40 grams per meal, depending on the personâs size and age. Any excess beyond this amount is not used to build muscle but is metabolized by the body.
This means spreading protein intake across multiple meals is more effective than loading up on massive amounts of protein in one sitting. For most people, aiming for 20-30 grams of protein every 3-4 hours can optimize muscle growth and recovery.
3. Animal Protein Is Superior to Plant Protein
While animal proteins, such as meat, dairy, and eggs, are typically considered complete proteins because they contain all nine essential amino acids, plant proteins can still be effective for muscle growth. The key is ensuring youâre getting a variety of plant-based protein sources to create a complete amino acid profile.
Combinations of foods like beans, lentils, quinoa, nuts, and seeds can provide sufficient protein for muscle building. For vegans or vegetarians, supplementing with protein powders derived from soy, pea, or rice protein can help meet daily needs without relying on animal products.
4. Protein Shakes Are Essential
While protein shakes can be convenient, especially for those on the go, they are not a requirement for muscle growth. Whole food sources like chicken, fish, eggs, dairy, tofu, and legumes can easily provide the necessary protein. Shakes are useful if you struggle to hit your daily protein targets through food alone, but they arenât inherently better for muscle growth than whole foods. In fact, whole foods come with additional benefits, such as vitamins, minerals, and fiber, which support overall health.
5. You Canât Absorb More Than 30 Grams of Protein at Once
A common myth is that the body can only absorb 20 to 30 grams of protein in one meal, leading many to believe that any extra protein is wasted. In reality, the body can absorb and digest much more than this in a single sitting. The confusion likely stems from the idea that thereâs a cap on how much protein can effectively stimulate muscle protein synthesis in one meal (around 20-40 grams, as mentioned earlier). However, this doesnât mean the rest of the protein is wastedâit will still be used by the body for other processes, including energy production.
Timing Your Protein Intake
While the anabolic window isnât as narrow as once thought, there is still some benefit to spreading protein intake throughout the day. Consuming protein in regular intervals helps maintain elevated levels of muscle protein synthesis, ensuring you have the building blocks for muscle repair and growth.
An ideal approach would be to aim for 4-6 protein-rich meals or snacks throughout the day. This strategy is particularly beneficial for athletes or individuals engaged in frequent, intense training. For example, having protein at breakfast, lunch, pre-workout, post-workout, and dinner can keep MPS active and fuel recovery.
Conclusion
Protein is undeniably essential for muscle growth, but there are many myths and misconceptions about how much you need and when to consume it. The key takeaway is that total daily protein intake is the most critical factor in building muscle. Spreading that intake across multiple meals is more effective than focusing solely on post-workout shakes or adhering to strict âanabolic windowâ guidelines.
By understanding the real role of protein and steering clear of common myths, you can optimize your nutrition and recovery strategies to support long-term muscle growth. Remember, consistency in hitting your daily protein target is more important than worrying about precise timing or overcomplicating your intake.
Ready to take control of your nutrition and get on the quickest path to reaching your goals?
⢠A review by Morton et al. (2018) suggests that daily protein intake of 1.6 to 2.2 grams per kilogram of body weight is effective for maximizing muscle hypertrophy in resistance-trained individuals.
⢠Source: Morton, R. W., et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376-384.
2. Anabolic window myth:
⢠Schoenfeld, B. J., & Aragon, A. A. (2013) conducted a review that challenges the importance of the âanabolic windowâ and emphasizes total daily protein intake as more crucial for muscle growth.
⢠Source: Schoenfeld, B. J., & Aragon, A. A. (2013). Is there a post-exercise anabolic window of opportunity for nutrient consumption? Clearing up controversies. Journal of the International Society of Sports Nutrition, 10(1), 5.
3. Maximizing protein synthesis per meal:
⢠Studies show that muscle protein synthesis plateaus around 20-40 grams of protein per meal depending on factors like age and activity level, with diminishing returns beyond this threshold.
⢠Source: Moore, D. R., et al. (2009). Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. British Journal of Nutrition, 99(3), 586-592.
4. Plant-based vs. animal-based proteins:
⢠Research indicates that plant proteins can support muscle growth, especially when consumed in a variety to ensure all essential amino acids are present.
⢠Source: Mariotti, F., & Gardner, C. D. (2019). Dietary protein and amino acids in vegetarian dietsâa review. Nutrients, 11(11), 2661.
5. Protein shakes vs. whole foods:
⢠Whole foods offer additional nutrients that support overall health and performance, though protein shakes can still serve as a convenient alternative for meeting protein goals.
⢠Source: Phillips, S. M. (2016). The impact of protein quality on the promotion of resistance exercise-induced changes in muscle mass. Nutrition & Metabolism, 13(1), 1-16.
6. Protein absorption limit myth:
⢠While the body can digest large amounts of protein, the amount necessary for muscle protein synthesis has limits. The idea that protein beyond 30 grams is wasted is false.
⢠Source: Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15(1), 10.
The summer season is notorious for people putting their health and fitness on the back burner. A day off of the gym can turn into a few days, a week, a few weeks⌠you can see where Iâm going with this. Derailment of any kind doesnât mean all of your progress is lost. The best thing you can do is get back on track as soon as possible. If youâre following a progressive program from a fitness professional, your best bet is to revert back a week or two and get back after it.
Derailment of any kind doesn’t mean all progress is lost.
Getting motivated is relatively easy, but staying motivated requires a combination of strategies that help you build and maintain momentum.
Here are 10 tips to help you get back on track and stay motivated:
Set clear and achievable goals: Break down large goals into smaller, manageable tasks. Determine what you want to accomplish in 1 month, 3 months, 6 months, and 12 months. By setting a series of short-term goals, you can create an actionable roadmap that guides you to your ultimate objective. This approach minimizes overwhelmed feelings and keeps you motivated as you check off each milestone.
Find your why: Identify the purpose and meaning behind your goals. Are you training for a race, life event, or want to improve health markers? Being specific can help hone your attention and drive motivation. Knowing your “why” gives you a deeper reason to commit and follow through, especially when the going gets tough.
Create a positive environment: Surround yourself with supportive people and inspiring resources. Hire a coach or join a fitness community! Your environment significantly influences your motivation and attitude. Engage with people who encourage your success, and utilize resources like motivational books, podcasts, or social media channels that uplift you.
Track progress: Celebrate small wins and reflect on setbacks. The smallest increases in weight, reps, or quality of form are PRs! Keeping a journal or using a fitness app to log your progress allows you to see how far you’ve come. Frequent reflections help you understand what works, identify obstacles, and adjust your plan accordingly.
Develop a routine: Establish consistent habits and schedules. Donât cancel appointments with yourself â get up and get after it! Consistency is key to building momentum and achieving lasting results. Create a routine that fits your lifestyle and stick to it, treating exercise times as non-negotiable appointments.
Embrace challenges: View obstacles as opportunities for growth. Whether it’s a plateau, injury, or a busy schedule, challenges test your resilience. Use them as learning experiences to enhance your skills, adapt your strategies, and reinforce your commitment.
Practice self-care: Take care of your physical, mental, and emotional well-being. Listen to your body: take a rest day when needed and acknowledge milestones with treats or relaxation. Self-care isn’t just about working out; it’s also about ensuring youâre mentally and emotionally balanced to maintain a sustainable journey.
Stay flexible: Life, work, etc., happens. Donât stop but adapt to changes and adjust your schedule and approach as needed. Flexibility allows you to stay on track despite unforeseen changes. Itâs about finding balance and making necessary adjustments without completely derailing your progress.
Focus on the present: Concentrate on the current moment and task. Too many people get lost thinking about the big goals a year down the road. Small incremental progress will get you there. Staying present helps you execute todayâs tasks to the best of your ability, laying a solid foundation for future success.
Cultivate a growth mindset: Believe in your ability to learn and improve. Viewing challenges and criticisms as opportunities to grow rather than threats fosters resilience and a love for learning. This optimistic perspective encourages continuous improvement and helps overcome setbacks with a positive attitude.
Remember, motivation ebbs and flows. Be patient, kind, and compassionate with yourself throughout your journey.
What specific area would you like to stay motivated in (e.g., fitness, nutrition, performance, mindset)?
Ready to take the next step toward your health and fitness goals? Letâs work together to create a personalized plan that fits your lifestyle and helps you achieve lasting results. Reach out today to schedule a consultation and start your journey toward a stronger, healthier you. Iâm here to support you every step of the way!
Accountability is crucial for maintaining consistency in any health and fitness routine.
Here are my top 5 ways to establish accountability and achieve your goals as soon as possible:
1. Set Clear, Measurable Goals:
Define specific, achievable goals with clear timelines. Whether it’s losing a certain amount of weight, lifting a specific weight, or running a particular distance, having tangible targets helps track progress and stay motivated.
2. Hire a Coach:
Engaging a fitness professional provides expert guidance and an external source of accountability. Regular check-ins, assessments, and personalized programs help keep you on track and make adjustments as needed.
3. Find a Workout Buddy or Join a Community:
Exercising with a friend or joining a fitness class or group creates a supportive community. The social aspect can encourage you to stick to your routine and make workouts more enjoyable.
4. Track Your Progress:
Use a fitness app, journal, or online platform to log workouts, nutrition, and other health metrics. Regularly reviewing your progress can be motivating and highlight areas for improvement.
5. Create a Routine and Stick to it:
Establish a consistent workout schedule and make it a non-negotiable part of your daily or weekly routine. Treating your workouts like important appointments can help ensure you prioritize them.
Implementing these strategies can help maintain consistency, motivation, and ultimately drive you towards health and fitness goals.
Starting your day with a high-protein breakfast is one of the best ways to fuel your body, maintain energy levels, and support muscle building or healthy weight loss. Whether youâre looking to build muscle, lose weight, or simply stay full until lunch, these high-protein breakfast ideas will help you start your day off right.
1. Greek Yogurt Parfait
Ingredients:
1 cup Greek yogurt
1/2 cup mixed berries (strawberries, blueberries, raspberries)
1/4 cup granola
1 tablespoon honey
1 tablespoon chia seeds
Instructions:
Layer Greek yogurt, mixed berries, and granola in a glass or bowl.
Drizzle with honey and sprinkle chia seeds on top.
Enjoy this creamy, crunchy, and nutrient-packed breakfast.
Protein Content: Approximately 20 grams
2. Protein-Packed Smoothie
Ingredients:
1 scoop protein powder (whey, pea, or hemp)
1 banana
1 cup unsweetened almond milk
1 tablespoon almond butter
1/2 cup spinach
1 tablespoon flaxseeds
Instructions:
Combine all ingredients in a blender and blend until smooth.
Pour into a glass and drink immediately.
Protein Content: Approximately 25 grams
3. Egg and Avocado Toast
Ingredients:
2 slices whole-grain bread
1 ripe avocado
2 large eggs
Salt and pepper to taste
Red pepper flakes (optional)
Instructions:
Toast the bread to your desired crispiness.
Mash the avocado in a bowl and spread evenly over the toast.
In a pan, cook the eggs to your liking (scrambled, poached, or fried).
Place the eggs on top of the avocado toast and season with salt, pepper, and red pepper flakes.
Protein Content: Approximately 18 grams
4. Cottage Cheese and Fruit Bowl
Ingredients:
1 cup cottage cheese
1/2 cup pineapple chunks
1/2 cup sliced peaches
1 tablespoon sunflower seeds
Drizzle of honey
Instructions:
In a bowl, combine cottage cheese with pineapple chunks and sliced peaches.
Top with sunflower seeds and a drizzle of honey for added sweetness.
Protein Content: Approximately 20 grams
5. Turkey Sausage and Veggie Scramble
Ingredients:
3 large eggs
1/2 cup chopped bell peppers
1/2 cup chopped spinach
2 turkey sausage links, sliced
Salt and pepper to taste
Instructions:
In a pan, cook the turkey sausage slices until browned.
Add bell peppers and spinach, and sautĂŠ until vegetables are tender.
Beat the eggs in a bowl and pour over the sausage and veggies. Stir continuously until eggs are fully cooked.
Season with salt and pepper before serving.
Protein Content: Approximately 30 grams
6. Quinoa Breakfast Bowl
Ingredients:
1 cup cooked quinoa
1/2 cup Greek yogurt
1/4 cup sliced almonds
1/2 cup mixed berries
1 tablespoon honey
Instructions:
Place cooked quinoa in a bowl.
Top with Greek yogurt, sliced almonds, mixed berries, and a drizzle of honey.
Protein Content: Approximately 22 grams
7. Overnight Oats with Protein Powder
Ingredients:
1/2 cup rolled oats
1 scoop protein powder
1 cup unsweetened almond milk
1 tablespoon chia seeds
1/2 cup diced apples
1/2 teaspoon cinnamon
Instructions:
In a jar or bowl, mix oats, protein powder, almond milk, and chia seeds.
Add diced apples and cinnamon, stirring to combine.
Refrigerate overnight. In the morning, give it a good stir and enjoy cold.
Protein Content: Approximately 25 grams
Conclusion
Incorporating high-protein breakfasts into your daily routine can help you stay energized, full, and focused throughout the morning. These delicious and easy-to-make options ensure youâre starting your day with the right nutrients. Try out these recipes and see the difference they make in your daily performance and overall well-being.
For personalized nutrition advice and more high-protein meal ideas, donât hesitate to reach out to me.
Spring is the perfect time to refresh your training goals, eating habits, and embrace more nutritious foods to feel good and look good this Spring and Summer season.
Here are some clean eating tips tailored for you this spring season:
Embrace Seasonal Produce: Take advantage of the abundance of fresh fruits and vegetables available in spring. Incorporate colorful options like strawberries, asparagus, spinach, and artichokes into your meals for a variety of vitamins, minerals, and antioxidants. Aim to get your food locally, best option is your neighborhood farmers market!
Focus on Lighter Meals: As the weather warms up, opt for lighter meals that are refreshing and hydrating. Choose salads, smoothie bowls, and grilled vegetables to keep you feeling energized without weighing you down.
Minimize Processed Foods: Aim to reduce your intake of processed and packaged foods, which are often high in added sugars, unhealthy fats, and preservatives. Instead, opt for whole, minimally processed ingredients to nourish your body.
Hydrate with Water-rich Foods: Stay hydrated by consuming water-rich foods like cucumbers, watermelon, and citrus fruits. These foods not only help keep you hydrated but also provide essential vitamins and minerals.
Incorporate Lean Protein: Include lean protein sources such as chicken breast, fish, tofu, and legumes in all of your meals to support muscle repair and growth while keeping you feeling full and satisfied.
Choose Whole Grains: Opt for whole grains like quinoa, brown rice, and barley instead of refined grains. Whole grains provide fiber, vitamins, and minerals, and they can help keep you feeling full and satisfied.
Mindful Eating: You can practice mindful eating by slowing down and paying attention to your food choices and hunger cues. Avoid distractions while eating, such as screens or working while eating, and try to savor each bite to fully appreciate the flavor of your food. Putting these tips into practice will ultimately allow you to enjoy your food while preventing overindulgence leading you to feel satisfied after each meal.
Limit Added Sugars: Be mindful of your sugar intake and try to limit foods and beverages that are high in added sugars. Instead, satisfy your sweet tooth with naturally sweet options like fresh fruit or homemade smoothies.
Include Healthy Fats: Incorporate sources of healthy fats such as avocados, nuts, seeds, and olive oil into your meals. Healthy fats are essential for supporting brain health, hormone production, and nutrient absorption.
Meal Prep and Planning: Set yourself up for success by planning and prepping your meals ahead of time. Batch-cook your grains, proteins, and vegetables for easy assembly during the week, ensuring that you have nutritious options readily available.
Aim to get your food locally, best option is your neighborhood farmers market!
As spring emerges and the weather becomes more inviting, it’s a great time to revitalize or enhance your current fitness routine:
Take Your Workouts Outdoors: Enjoy the fresh air and sunshine by moving your workouts outdoors. Try activities like running, hiking, biking, calisthenics, or even outdoor yoga to take advantage of the warming temperatures.
Set Spring-specific Goals: Whether it’s training for a spring/summer-time race, improving your endurance, or learning/mastering a new outdoor sport, set specific fitness goals tailored to the season and get to work.
Stay Hydrated: As the temperature rises, it’s crucial to stay hydrated during outdoor workouts. Carry a water bottle with you and drink plenty of fluids before, during, and after exercise.
Vary Your Routine: Your body gets used to routines quite easily and when it does you get less out of it and miss some of the rewards of exercise. That’s why you should vary your workouts often by incorporating a variety of activities and exercises. Start mixing cardio, strength training, flexibility work, and outdoor sports to challenge your body in different ways.
Join an Outdoor Fitness Class: Many fitness studios and trainers offer outdoor classes during the spring months. Joining a group fitness class or run club in the park can provide motivation, accountability, and a sense of community that will help skyrocket your progress.
Listen to Your Body: Pay attention to how your body feels as you increase your activity level. Be mindful of any aches, pains, or signs of overexertion, and adjust your workouts accordingly to prevent injury. Sometimes resting is better for your overall health than doing more workouts. A good rule of thumb here is every 3 days of moderate to hard activity, you should include one rest or active rest day.
Focus on Your Posture: With the transition to outdoor activities, pay attention to your posture and body alignment, especially if you’re running or biking on uneven terrain. Proper posture leads to better form which can help prevent injuries and improve your performance.
Incorporate Interval Training: Boost your cardiovascular fitness and calorie burn by incorporating interval training into your workouts. Alternate between periods of high-intensity exercise and enough recovery to repeat at a high effort for an effective and time-efficient workout.
Recover Well: Prioritize recovery after your workouts to support muscle repair and prevent burnout. Stretching, foam rolling, adequate sleep, and nutritious post-workout meals can all aid in recovery.
Enjoy the Season: Most importantly, have fun and enjoy the season! Spring offers the perfect opportunity to explore new outdoor activities, connect with nature, and rejuvenate your mind and body through movement.
By incorporating these spring fitness and clean eating tips into your routine, you can nourish your body with wholesome foods to feel and look your best as you transition into the warmer months.
Ask yourself: Are you training or competing everyday?
This is a very important distinction to make in your own programming. Too often I see individuals thinking they are training when in fact they are actually falling into a competition mentality, and quite often without even knowing it. They just think they are training hard and if youâre training hard, more progress will be made. Not necessarily wrong but you need to take the right approach.
Generally speaking the less experienced you are in the sport of fitness, the more time you need to spend in a training plan, and the more experienced you are the more time can be spent in a competition plan without incurring negative consequences.
Donât get me wrong, experienced athletes are still at risk but if properly trained and progressed to that level you can mitigate a lot of the risk factors and are less likely to experience burnout and overtraining.
Competing too much and too often can open the flood gates to a number of problems, most notably â overtraining.
Overtraining (def): occurs when an athlete ignores the signs of overreaching and continues to train. Many athletes believe that weakness or poor performance signals the need for even harder training, so they continue to push themselves. This only breaks the body down further.
What are the signs of overtraining?
â Decreased Performance
â Elevated resting heart rate
â Extended/prolonged muscle soreness
â Extended/prolonged fatigue
â Persistent or reoccurring injury
â Loss of appetite
â Lack of motivation/dreading training
â And moreâŚ
More severe signs/symptoms:
â Persistent or reoccurring illness
â Overuse injuries
â Joint pain
â Weight loss
â Excessive muscle soreness
â And moreâŚ
Goolsby, Dr. M. A. (2021, August 16). Overtraining: What it is, symptoms, and recovery. Hospital for Special Surgery.
How to avoid overtraining and maximize your training:
With some attention to detail in your training plan, like reading and understanding the intended stimulus and have the wherewithal to regulate/scale oneâs own training based on how you feel that day, you can avoid a lot of the negative consequences listed above.
So whatâs the difference between a Competition and Training Mentality?
Competition Mentality (def): performing workouts with the sole purpose of obtaining the best score possible while sometimes disregarding the appropriateness of the workout based on your individual fitness level, capacity, and/or .
Examples include: repeatedly completing online qualifier workouts or competing often at in-person competitions, or opting to do the RX version of a workout when the Scaled version would be more appropriate to elicit the intended workout stimulus.
Far too often, I see athletes spend their time in a competition mindset and bounce from one injury, ache, pain, etc. to the next. They shift their programming to allow that injured area to recover and then a new area sprouts up because they donât adjust their volume or intensity and a new area gets overloaded.
This doesnât happen to everyone, or come about as quickly as it may seem, but Iâve seen it enough times in my 15+ years coaching CrossFit, College Sports, and the everyday fitness go-er, that it happens more often than you think.
Most, if not all, of these athletes would benefit more from a training mentality approach with appropriate stimulus prescriptions and load/intensity considerations to their programming.
Training Mentality (def): performing workouts with the goal of achieving the desired stimulus and improving a single or few individual weaknesses.
Examples include: Athletes taking the time to read and pacing instructions, intended stimulus, and proactively modify the workout to ensure the stimulus is to be met. Your place on the leaderboard doesnât necessarily matter.
If you want to continue to see progress and get better in all aspects of fitness (and health), you have to learn how to run your own race and execute your training plan as intended, keeping your fitness level and goals in mind.
Slow progress is good progress. Youâll be able to perform when you want to and spend less time beat up, injured, and/or avoiding training because itâs become too much on the body and the mind.
If you donât know how or where to start â thatâs where TWP can help!
Hiring a qualified coach will help you reach your goals faster. Youâll benefit from individualized programming, detailed information regarding workout intent and desired stimulus, and access to a dedicated coach who can answer any questions you have along the way.
If youâre ready to take that next step and better your training â email me today: patrickfrank.coach@gmail.com and letâs get started!
