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Guidelines to Your Fitness Budget: Balancing Your Goals

Guidelines to Your Fitness Budget: Balancing Your Goals

You’ve seen a budget before. You have probably come up with one to make sure you can pay your bills every month. But budgets aren’t always financial. The term “budgeting” is extremely relevant when it comes to your fitness goals and in ultimately determining your level of success. We’re going to talk about the standard “you get out what you put in”, and exactly what that means! But first, let’s start with some TOUGH LOVE!

“You get out what you put in.”

TOUGH LOVE

As coaches, we hear it all the time.. “I had a bad weekend. A bad meal turned into a bad day. I went out drinking. I’m going to be honest, I didn’t feel like working out this week, so I didn’t.” And there is plenty more where that came from. And do you know what our answer is? “That’s ok.” Because it is! We preach balance. Our clients know that we harp on it, but it’s true.

If you are prepping for a contest, or are another type of competitive athlete and you are getting ready for your event, there is less room for error in these instances. But for the typical person who is just looking for a healthier lifestyle, this is nothing more than a minor speed bump. BUT, there can’t be any confusion as to why the scale hasn’t moved or clothes aren’t fitting better. A bad day here or there won’t kill your efforts, but it can be enough to stall them. Even if it’s only one bad day per week and you’re cutting, it could be enough to take you out of that deficit or drastically decrease it. So instead of a little over a pound of weight loss, you could be looking at the same number or maybe down a quarter of a pound.

On the other end of it, let’s say you’re bulking- you drank a little too much on Friday night and you used the weekend to sleep it off. Well it’s a little harder to get to your total daily caloric intake with half the number of meals that you usually eat. So that’s two days at significantly lower numbers, which is probably enough to inhibit an increase in weight.

Again, there’s nothing wrong with this, but you’ll have to curb your expectations as far as progress is concerned. One of my favorite quotes is, “If you do something once in a while, you can expect results once in a while.” I love it. Most people don’t understand the amount of dedication it takes to achieve something that they aren’t used to doing. Furthermore, the more you progress and get closer to an elite level, the more dedication it is going to take to continue to progress.

You can’t bust your ass in the gym and then have a free for all in the kitchen and you can’t spend your life meal prepping then half-ass it in the gym and expect to get great results. It doesn’t work like that. Results are HARD to get. They may come easier to some people, but those people may just be programmed already on how to get this stuff done- making it less effort for them specifically.

Setting Your Budget

Again, we’re not talking about money here. This article isn’t about setting money aside for groceries and your gym membership. We’re talking about time and effort. How much time can you budget to your goals. How many things are you willing to give up in order to achieve them. The higher the number, the better the results. You don’t have to want to be elite. You just have to decide how much you want out of this. And that’s exactly what we’re going to breakdown here.

“Do I really need to bring a scale with me everywhere I go?”

Honestly? Yeah, you do. At least until you’ve memorized what an accurate serving size looks like for all the things you eat regularly. And even after that, if you are really hard-core about this stuff, you will have to continue to weigh your meals out because there’s no way you know what 130g of oats looks like vs 115g. Eyeball it after you learn what it looks like: Good Results. You weight it out at every meal: Great Results.

“I don’t have a set program in the gym, but I know what my body likes.”

Cool, do you remember what you did for every set of every exercise the last week? How about the last month? I can probably stop asking there but I’ll move forward anyway.. How about the last 3-6 months? Do you know exactly how much you’ve progressed in every single lift over this time frame? If you aren’t progressing, you aren’t growing and you’re likely not achieving the adaptations that you’re looking for. If you are, you’re probably not being as efficient as you could be for the amount of time that you’re in the gym.. Or you’ve just started working out and you get to enjoy the amazing responses that your body is going to give you for the first few months! But for most of us, we have to make sure we get everything we work for, so tracking your workouts is a huge tool.

If you go through the motions in the gym (busting your ass, but still untracked), you will get good results. If you track your workouts and plan them out, ensuring your volume has increased and you have progressed, you will get great results.

“I didn’t drink that much, but we got back at like 3 o’clock this morning. I’m pretty beat but I’ll still meet you at the gym at 7.”

I’ll be honest, this was my downfall for a while (college). But I probably wasn’t saying I didn’t drink that much… For whatever reason, I still felt good when I hopped out of bed after a few hours of sleep. Fitness was my religion and I wasn’t going to miss a meal or a workout. Especially not with spring break on the horizon.

But I overlooked how critical sleep was to everything else I was so dedicated to. You don’t grow while you’re lifting. You grow while you’re resting and recovering. Where does most of that take place? Sleep… And the deeper sleep the better. Can you progress off of a limited sleep schedule? Yup.. Results: Good. But get into that sweet spot of 7-9 hours of sleep.. Results: Great.

“I had a family barbecue this weekend.”

This one is easily the most common. Family/friend cookouts/get togethers. It happens all the time. You don’t have to be a party animal for this to be a common occurrence in your life. And this is really what we’re talking about with balancing your lifestyle with fun and fitness. If you aren’t competing and you just love being in shape, isn’t it ok to enjoy the quality time? That’s up for each individual person to debate. But we say yes. Absolutely enjoy it. Life is too short. BUT, if you have a show or competition coming up in two weeks and you’re already cutting it close.. Pack your own damn meals! Haha you can still enjoy the company of others while eating your prep food. Too many people shut themselves out from the world when it comes to crunch time. That’s not very enjoyable. You just need a little self-discipline and to remind yourself of why you started. You are doing something that’s very important to you. That should outweigh the big ass brownie you’re staring at.

Even if you aren’t competing, if you’ve just gotten into a rhythm in your weight loss after a long rut, stick to it! Make some tasty meals to bring with you to keep your progress rolling. We’ve done it.. Your family and friends might throw some playful jabs at you, but you’ll survive, and you’ll have abs to show them at the next one.

Mindful/intuitive eating: Good results. Meal prep: Great results.

Conclusion

So, do you have to be on top of your game all the time? That just depends on where you’re going with this. There are two extremes to every spectrum. The majority of people will find themselves somewhere in between. If you want to be elite, you do need to be at the high-end of the spectrum, on your game all the time. If you are perfectly happy being good, then make good choices most of the time. That’s your balance. That’s your budget. At the end of the day, if you are happy then you already won.

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

Filtering Through the Miracle Diets: Which Works Best?

Filtering Through the Miracle Diets: Which Works Best?

The Atkins Diet, the South Beach Diet, The Mediterranean Diet, Keto, Paleo… You can probably Google 25 more that will express how THIS diet will change your life. Which diet truly creates the best transformations? Let’s go through a few of the most popular and identify the winner.

The Keto Diet

The low-carb diet. The principle behind the Ketone Diet is getting your body into a state of Ketosis. This is where your body transfers from using carbohydrates as fuel to becoming extremely efficient in using fat for fuel. So how do you get there? The general rule of thumb is keeping your carbohydrates between 30-50 grams.

Basically, when planning your diet, you consume a gram of protein per pound of bodyweight, and the remainder of your calories are going to come from fat. You don’t plan out your carbohydrates (you’re trying to eat as few as possible) but you the little bit you take in is coming from your protein or fat source that may have a few grams of carbs in them.

The Paleo Diet

This is sometimes called the new, old diet. It’s a bit of a caveman reference. The idea is that you only consume foods that you could hunt or gather.. These foods include fruits, veggies, meat, seeds, and nuts. The bigger list is of things it doesn’t include. You can’t eat any refined sugars, or anything that has been processed. If we couldn’t eat it 500 years ago, you can’t eat it today. That’s the concept.

The Atkins Diet

This one took the country by storm. I feel like half the books in the nutrition section of Barnes and Noble are all about the Atkins Diet. Created by Dr. Robert Atkins, a cardiologist, it is extremely similar to the Keto Diet in that the number of carbohydrates you consume are drastically reduced. The biggest difference is that the Atkins Diet calculates “net carbs”, or total carbs minus fiber. His idea on that is the foods high in fiber have less of an impact on blood glucose and can be considered “good carbs”.

Do Any of These Offer A Real Advantage?

The short answer? No. Weight loss and weight gain is extremely simple.. Calories in vs Calories out. The math is extremely straight forward. If you consume fewer calories than you expend, then you will lose weight. If your diet is 5 bags of M&Ms and a Snickers Bar per day, but you’re a competitive distance runner, you’re likely to lose weight. You’re also likely to be extremely malnourished and unhealthy, but you’ll lose weight.

“But (insert diet here) worked for me. I lost 40 pounds on it.”

The only advantage a diet offers is if it is easier for you to follow. Can you live on 30g of carbs per day for the rest of your life? Can you avoid bagels or cereal forever? I can’t speak for you. Maybe you can. But I can’t. And I don’t think most of the rest of us can either. But if you can, then yes, one of these diets does carry and advantage… For YOU.

Understanding Your Lifestyle

The only way you can be successful in a transformation is understanding your own lifestyle. Consistency is key to success. If you can’t maintain something, that success will not last. And if it isn’t maintainable, why are you doing it? How fulfilling is it to hold a trophy for a month and then have it taken back? You need to choose a healthy lifestyle that you can sustain. For most people, that just means eating a healthy balance.

I love the 80/20 rule. It’s a pretty good starting point. If you make healthy choices 80% of the time, the 20% of fun foods isn’t going to crush your goals. It’s actually going to help you maintain them because your aren’t restricting yourself. And when you don’t restrict yourself, you tend to have fewer cravings. The bottom line is that if you are eating foods with all the nutrients you need to stay healthy, you can have that bowl of ice cream if it stays within your caloric allowance. If your goal is weight loss and you have 2000 calories for the day and you’ve eaten all your fruits and veggies already but still have 400 calories left over, a few Oreos won’t keep you from losing weight. You’re still in a deficit so you’re still losing weight.

Conclusion

Unfortunately, there is no miracle diet. The only miracle is finding something that you enjoy and are able to sustain. There is no magical food, no magical process, and no overnight transformation. Caloric balance is the determining factor in whether you gain, lose, or maintain your weight. If you can plan out your goals and be consistent, you will have success. We can help with that 🙂

 

Josh Scutnik

SD Evolution

The Nation’s Elite Training Team

Live Happy. Live Healthy. Evolve.

The Reason Why You Aren’t Getting Stronger or Progressing Towards Your Goals

The Reason Why You Aren’t Getting Stronger or Progressing Towards Your Goals

We’ve all been there. There was a time in our training where the progress just seemed to stop. It became the un-bustable plateau. Maybe it’s getting stuck at a 225 pound bench press for 10 reps. Maybe it’s getting stuck at 150 pounds. Somewhere along the line that “beginner magic”, where the results came almost easy, just wore off. Now it’s been two years and you’ve gone to the gym consistently busting your ass but you haven’t made any noticeable progress from where you were. Why? How can all this work count for nothing? We’ll, I’m going to tell you.

 

Let’s keep it really simple.. I’ll start with a question. How do we progress? We make small progressions over time, right? We can’t expect to PR every workout over the lifetime of our fitness careers, but we can put a plan in place that lets us PR every time we plan to test our maxes. But what do we consider small progressions over time? If you’ve been stuck at 225 pounds for 10 reps on the bench press and you’re waiting to feel like you’ve progressed enough to add more weight, when is it time to do so? Well the problem that most of us have is that we spend more time waiting than necessary. Maybe it’s waiting for a day we have a workout partner who pumps us up and we add an extra 10 or 15 pounds. But how often does that happen?

 

The truth is that we all progress differently. But in order to adapt, we need to progress. So our plan of action needs to ensure that it does happen. Some people (especially if you’re new to working out) seem to progress every single week. They might add 5 pounds per week to their 8 rep max. Every single week they can do the same workouts and they just keep throwing weight on the bar. That’s progression.

 

But what if you can’t do that? We don’t want to go to failure every single set, and we certainly don’t want to sacrifice form to get more reps up because we had to add weight. So how do you progress from there? Maybe you couldn’t add 5 or 10 pounds this week, but could you do an extra set? Could you bump up your 3 sets of flat bench to 4 sets? Again, this depends. If you’ve been recovering well recently, you can probably add a set. That’s progression.

 

If you feel like you’ve been beaten to a pulp and there’s no way you can add a single set to your workout, you’ve got a couple things to consider. 1- When was the last time you de-loaded? Your cumulative fatigue may be at a point where you are best suited to take a de-load week to reduce it. And 2- Is your workout routine designed optimally?

 

There is a magical line that we should all recognize in the pursuit of our goals. It’s the line that tells us we’re working too hard or not hard enough. We want to work right up that that line to optimize our results as efficiently as possible. Going over that line is called overreaching, which is ok as long as it’s planned and usually followed up with a de-load. Staying well under that line means we are just spinning our tires and not doing enough work to progress and force adaptations within our body. Does this line have a name? Yep.. It’s your Maximum Recoverable Volume (MRV). And unfortunately, this line is not universal. It depends on a long list of factors (like training experience) and is different for everybody. But it’s name is pretty self-explanatory. It’s the most amount of work that we can do that allows us to recover and not interfere with our next workout.

 

It’s not that hard to figure out your own MRV. It just takes some time to test it. Let’s say you use 100 pound dumbbells for 3 sets of 10 on flat bench. Next week do 4 sets. Then try 5 the following week. If during that week, your reps looked like this: 10, 10, 10, 10, 7- your MRV for that exercise at that weight was the 4th set. You failed on the 5th, so that was a little bit past your MRV.

 

Do we want to train to our MRV every workout? We suggest working up to your MRV over the course of three weeks, then overreaching on your fourth week, and then you would follow that up with a de-load on your fifth week. (FYI: when I say de-load, that doesn’t mean a week off. It’s a week at a calculated lesser volume). Then you could start the cycle over.

 

So that should help us in deciding how to maximize the efficiency of our workouts, but how do we parlay that back into progressions? Well, that will help us calculate what the overview of our program should look like. But in the day to day of each of our individual workouts, ON AVERAGE, each workout should have increased volume from the last. That doesn’t mean every single workout, but on average that should be the rule… Increased volume=progression.

 

This part can get pretty technical when it comes to designing your program. But for those of you who aren’t sure exactly what volume is: weight x sets x reps = volume. If you bench 100 pounds for 4 sets of 10, your volume is 4000 lbs. So whether you add 5 pounds next week, or increase that same load for an additional set, your volume is increased. The extra set increases volume a lot more than the 5 pound increase at the same number of sets. So both should be incorporated at different times in the program to ensure you are progressing, but not overreaching too often.

 

Everyone has heard the phrase, “Train insane or remain the same,” right? There’s a little more to it than that, but it’s true. If you train the same, you remain the same. You need an overload to progress. You need to progress to force adaptations. We need adaptations to go to the beach every summer or to leave a competition with something shiny. You have to train harder AND smarter.. We can help with that! Join the Evolution and find the success that so many of our members have already!

 

http://www.sd-evolution.com/services.html

Why the Evolution?

Why the Evolution?

SDEVOLUTION

SD Evolution. It doesn’t say FITNESS. It doesn’t say PERSONAL TRAINING. Nothing about it screams HEALTH AND WELLNESS. So if it doesn’t directly tell the consumer who we are, isn’t it bad branding? I guess that’s up to the opinion of the person answering the question. But I can tell you why our name is what it is, and what it means to us.

I’ll start with the easy stuff.. “SD”. Most people thought it stood for San Diego, where we started the business. It’s really Scutnik Daniele (our last names), but it also seemed clever that it was the same initials as San Diego, so we ran with it. That part doesn’t go much deeper. That was just our personal touch to “The Evolution”.

The Evolution is where we derive our passion for what we do. By definition, Evolution is the gradual development of something, especially from a simple to a more complex form. So by definition alone, the Evolution is what we do. We are taking something simple, something basic, and making it more complex. We are taking your present physical condition, and elevating it to the level you wish to achieve.

I was a nerd growing up and loved watching Dragon Ball Z. For those not familiar, it was basically a show about jacked cartoons characters who trained all day to evolve into their next form, and become more powerful to fight their enemies. There was more of a story to it, but that about sums it up haha. But throughout my life, whether it was during sports, or later on more towards the present time now, I love the concept of working your ass off to evolve into a better form. Whether that’s your body, or your athletic abilities, hard work creates a better product.

This is what we are so passionate about! Not only with ourselves, but being able to build programs to take our client’s goals and make them a reality. Everybody needs a plan. Everyone needs a plan with science and experience behind it. And nothing makes us happier than creating a plan and seeing our clients dominate it, taking their progress as far as they can, EVOLVING. Taking something simple to a more complex form. It’s passion. It’s blood, sweat, and tears. It’s perseverance. It’s fighting to achieve your goals and overcoming whatever obstacles get in your way. We try, we fail, we continue, we grow and learn. EVOLVE.

When we came up with our concept, Alessandra and I knew the name would be crucial to our success. But we took a risk and we did something different. We chose to go with something that made a lot of sense to us, and decided to teach it to others. SD Evolution. Better Your Body. Better Your Mind. Evolve. Join the Evolution!

 

Until next time,

Josh

Do You Really Know Why You Workout? Probably Not…

Do You Really Know Why You Workout? Probably Not…

I workout because

I wanted to do a different type of blog today. I still wanted it to be fitness oriented but from a different perspective. I didn’t want to do this one on a new trend or on tips to grow your arms or shrink your waste. I wanted to go deep. So I started with myself. What would I want to know? What haven’t I really heard or learned about in a while? What topic would really benefit our clients the most? Then it hit me…

Why the hell are we doing what we’re doing?? This may seem like a pretty dumb question. But here are the top answers to the question, why do you workout?

  1. I want to be healthier.
  2. I want more energy throughout the day.
  3. I want to look good naked!

Do these sound familiar? Another common one would be, because my doctor said I should. But for the purpose of this article, I want to focus on personal reasons, not outside sources.

So let’s dive in… You want to be healthier- Ok, why? Are you sick? Overweight? Do you have a genetic predisposition to something happening down the road? You want more energy throughout the day- Go to bed earlier. I can probably guarantee you don’t get 8 hours of sleep every night. If you think I’m wrong, write everything down for 7 days in a row. What do you end up at? 42 hours maybe? You want to look good naked- Well I have no response to that one. Ask your mirror, or your significant other (go easy on them if you don’t like the answer).

Where did those answers get us? Not very far right… Those answers were all pretty shallow, as were the top three responses to the original question, why do you workout? To truly dedicate yourself to a program, you have to truly know what you are working out for. How do we do that? I’m going to show you! It’s called “Root-Cause Analysis”. This is actually one of the cooler things I learned about when I entered the fitness industry. Unless you’ve done this before, or are a fitness competitor of some sort, you honestly probably don’t know why you’re working out. You might think you do, but it’s much broader than the actual reason. It isn’t hard to get lost. I sometimes find myself spinning in circles trying to hit 15 different goals at the same time. So this was fun for me to go through and refocus! The concept of root-cause analysis is very simple: keep asking “why” until you get to the real reason (root cause). This isn’t even limited to fitness, you can apply it to anything you are struggling to understand about yourself in your life.. Your psychiatrist was on to something…

So here we go! It might sound a little weird having a conversation with myself, but bare with me. You’ll get the jist of it.

 

Josh: Why do you workout?

Josh: So I can get stronger.

Josh: Why?

Josh: So I can use that strength to add more size.

Why do you want more size?

So I can look more filled out on my large frame. I’m 6’2 so I need more mass to show muscularity.

Why do you want more muscularity?

Because I feel like I’m smaller than most fitness athletes my height.

Why do you care if you’re smaller than most fitness athletes your height?

Because I want to be the best at what I do, and my body is my trademark. If other athletes have a better physique than I do, they will seem more credible than I am. A picture is worth a thousand words and, in the fitness industry especially, a lot of times a picture is your best marketing tool. I want people to see me as an inspiration. I want to be viewed as a goal for someone else to strive for. I don’t want to bust my ass day in and day out to be viewed as an average joe who goes to the gym after work just because it’s something to do before bed. I want to be the best and I want to look the best. I want the physique of a greek god. Large, lean, and proportionate. That’s what I want.

 

And that, my friends, is Root-Cause Analysis. We’re all going to come up with different answers, and that’s the point. Your answer might be, “I workout so I can keep up with my kids.” I’ll be honest, I didn’t know how this was going to turn out as I wrote it. I literally asked myself these questions as I typed this article. Notice how my answers get a little longer after each “why”. It forces you to think. More thinking creates more elaboration. More elaboration requires you to dig deeper and ultimately reveals WHAT YOU WANT. This shit is therapeutic. Excuse my language but that felt good. There’s nothing more frustrating that not knowing what you want. I’ve been in this rut for a little while. I couldn’t choose between training for strength or size or athleticism or a blend of everything-which would limit my growth in all of them as a compromise to get better at all of them at the same time. When we do this to ourselves, we ultimately find ourselves in a rut because we are spread too thin trying to do too much.

Throughout this little experiment I went a little bit deeper, off the record. It got me thinking about competing again. I’ve been competitive my whole life. I always had something to train for- basketball, baseball, football, track, even MMA for a little while. So I didn’t have to think about it. That’s why I trained. So because of my root-cause analysis, I discovered I might want to do a physique competition. How else am I supposed to judge if I have the best physique? So there we go. That’s why I train. That’s why I workout. Will I enter a competition? Maybe.. But I now have a focused view of what I want to train for, and when I’m ready, I’ll make that decision.

As we get older, most of us are no longer competing in any athletic leagues. Life takes over. We work. We get married. We have kids. But be a little selfish and do something for you.

Continuing on the therapeutic trend this has put me on, I went one more level and asked myself why this has become so important to me, a perfect physique. The answer to that one? I’m inspired each and every day by this amazing girl I get to call mine. My girlfriend, my best friend, my partner in crime. She inspires me because she inspires literally thousands of people every single day. The girl is 122 pounds and is breaking records for lifting more weight than the kids I used to play football with. Her physique is also phenomenal. And her heart is second to none. The passion she shows with our clients overshadows everything she has done on a personal level. She has changed so many lives (and bodies) and is a role model to an incredible female base. They look up to her as a role model and reach out to her on a daily basis for help and advice. She is my inspiration to get to an elite level. And I won’t stop grinding because she’ll be right there with me. I’m a lucky guy to be on this team.

So why do you train?

 

Until next time,

Josh

World Health Organization Declares Processed Meats Cause Cancer

World Health Organization Declares Processed Meats Cause Cancer

Bacon

We all know that things like bacon and hot dogs aren’t good for us, but a direct correlation to these types of processed meats causing cancer has put these thoughts on a new level. The World Health Organization is the most prominent group to make one of the most aggressive statements against processed meats. They followed that up by stating that red meat probably does too. The findings were determined by 22 international experts who reviewed decades of research regarding the connection between red meats, processed meats, and cancer. Many organizations have gone as far as to say there is a link between these types of meats and cancer, but no major association has gone as far as to make the connection and say that it causes it. This came across as mind-blowing to me.

I have a few red flags raised with this finding. First and foremost, they even go out of their way to say in this article that there were no direct studies performed with this report. What that means is they reviewed records of people who ate red meat, processed meats, and thousands of other foods in their lifetimes, and used their health data to come to a result. That makes it extremely difficult to determine that the rest of those individuals’ diets had no effect on their long-term health.

Next, you have to take into consideration the types of meats they were eating in their diets. You can imagine how significant the percentage probably is of people eating red meat via fast foods. McDonald’s, Wendy’s, Burger King, etc… Considering the epidemic that our country is just now starting to get in front of, many people’s diets are thoroughly saturated with fast foods and other extremely unhealthy habits. Are these people setting themselves up for long-term health disasters? Yeah, they are…

Another major concern I have with this is lumping all red meats together. Before I dive in here, let me backtrack for a second and say that I don’t necessarily disagree with this statement regarding processed meat. My argument here is more directed toward red meat being tossed into this mess as well. Anytime you manufacture and process anything, in my mind, it is no longer “natural”. A hunter who takes a deer from his back yard straight to his table is eating natural meat. I will even expand this to say that large, food-manufacturing companies who make sure their animals are not pumped full of hormones and have passed all check-points to deem it organic are also in this “natural” category. But from there on out, all bets are off. So my point regarding specifically lumping all red meats together is that I would like to differentiate red meats. Not by type, but by how organic it truly is. We have been saying for a long time that the way our foods are genetically modified will have massively significant effects on our health. This was not the way our bodies were meant to ingest these foods. Of course it was going to catch up to us and cause all kinds of nasty diseases. It’s just not natural, and this is the price our bodies pay for consuming these chemicals on a daily basis. It’s almost unavoidable unless you are an extremely conscious health advocate who is actively researching health foods and what to specifically avoid. This isn’t just with meat, but 90% of the foods at your local supermarket.

With this all said, I think it is an extremely important finding. There may be a significant portion that I disagree with, but I think it brings a lot of light to a very important topic. If we can get this to reach the right areas of attention, maybe it will help us make more of a conscious effort to change how we look at and shop for food. For most of you reading this, you are probably already health-conscious and don’t take in a lot of those fast foods. But how many of you actually only buy organic? Honestly, I rarely do. But now it should be pretty eye-opening. Is avoiding cancer worth an extra few bucks a week to make sure we aren’t eating food full of hormones? Can we find a way to avoid the fast food and just make it ourselves using healthy ingredients? Yes and yes. This isn’t just for the long-term benefits either. If you have yet to make any changes, you will be amazed at how much better you feel in the short-term. Our processed foods diminish the nutritional benefits of real food. Do you have a friend who grows their own veggies? Go buy a tomato at the store and then snag one out of your buddy’s garden. It’s like your eating two different things. The taste and nutritional benefits are night and day.

Your health will be too.

 

Until next time,

Josh

Fit Fast Food- For those who live life on the go

Fit Fast Food- For those who live life on the go

No fast food

For some of us, it’s just a busy day here and there, but for others, busy is their entire life. There are no breaks for these people. Whether it’s work or family or keeping up with the kids’ schedules on top of their own. But in both of these instances, how can we survive without caving in to fast food? And it’s not because they crave it, but because that is simply the only food that they have time to take in. Fast food is the go-to for food on the go. What other options do we have?

Well fortunately, there are options that allow you to drive past McDonalds without worrying about what you’re going to have for lunch. Yes, they are going to take a little planning and a little preparation, but they are going to keep you healthy and happy for the long run.

Now with this, I am also considering the fact that it isn’t just getting the food that is consuming, some people just don’t have time to take a break and EAT it. I get that. Busy meetings, busy driving, busy finishing projects. So it isn’t just meal prep Sundays that are going to save you. There is more planning to be done on WHAT you’re making and what you’re buying.

To give you examples, I’m going to tell you what I do. But what I do is pretty extreme (and unreasonable) so I will follow that up with some more palatable options. For starters, I stock up on liquid egg whites. I have ten first thing in the morning to go with one and a half cups of oats. Now I know what you’re thinking, “how is eating ten egg whites and a big ass bowl of oats quick and easy?” It’s not. I don’t eat that. I DRINK that. I don’t cook the egg whites, I just drink the carton. (they’re pasteurized) And I hate eating oats. It takes way too long and I’m uncomfortably full after eating that many. So I blend them up into a fine powder, mix it with water, and drink that too. Overall, that’s breakfast in under 5 minutes- prepared and eaten. (honestly it takes me about 2 minutes… I chug and get it over with) My next meal is usually my pre-workout. That’s just a protein shake and some simple carbs. It could be some fruit, another smaller serving of oats coupled with Gatorade. Sometimes it’s a couple of Poptarts. My post-workout is another protein shake and a lot more simple carbs- my favorites are gummy bears or Gatorade. They are composed highly of dextrose, a sugar that your body absorbs almost immediately, which helps replenish your muscle glycogen and get you recovered ASAP. I’ll follow that up a couple hours later with a solid protein this time. This isn’t much of a “quick meal” but I have a little more time to eat it and I had my quick meals earlier in the day. This time it’s usually chicken and rice or a sweet potato. The remainder of my meals will consist of one more carton of egg whites (yes I drink 20 egg whites per day) and another solid protein and then finish my day usually with a slower digesting protein like greek yogurt or cottage cheese. But you get the idea. The egg whites are my “go-to” for when I’m on the run. I can throw down a carton while I’m driving somewhere and then all I have to worry about is a few minutes to eat my carbs, rather than finding 15-20 minutes to eat an entire meal.

Now I get that most people can’t stomach going “Rocky style” and throwing back some liquid eggs. So here are a couple options for your quick “go-to” for those times during the day when you would otherwise be skipping or eating nasty fast foods.

-Greek Yogurt. This is a protein punch that won’t take you long to eat. One of these usually has around 15-20 grams of protein. So depending on your needs, pack one or two of these and you’re golden.

-Probiotic Smoothie. Now this one has an asterisk next to it. These are the yogurt smoothies you see in the store. Keefer is the brand I go with. They are another good, quick protein sources, but they usually also come with a lot of sugar. So if this is going to be one of your choices, it needs to be first thing in the morning or pre/post workout. During these times, your body can use that sugar to replenish your body rather than store that unused energy as fat.

-Cottage cheese. Sticking in the same consistency as yogurt. Another snack that is quick to go down and high in protein, low in fat.

-Protein shake. Depending on the time of day, you will need specific types of protein. Early in the morning, pre and post workout, you can go with your standard whey protein. This is the fastest digesting and those are the times when your body will need to absorb it quickly. In the middle of the day, you are going to want a slower digesting blend. A lot of mixes will include whey, egg, and casein protein to give you a fast, medium, and slower digesting protein to sustain your body for longer. Before bed, casein is your go-to protein. This is your slowest digesting protein and will help your body avoid eating that hard-earned muscle from when you close your eyes until you eat breakfast in the morning.

These may not be the flashiest choices, but they will help you avoid skipping meals during your busy day and allow you to drive past the fast food chains. And hey, if you’re feeling like a champ, chug a glass of egg whites and tag us in your video on Instagram! …and we fade out to the Rocky theme song…

Until next time,

~Josh

Good Food vs. Bad Food

Good Food vs. Bad Food

 

good vs. bad Food

What exactly makes a food “good” to you? What makes something “bad”? Somewhere down the line we started labeling foods in our heads as being good or bad and I think that it not only has caused more confusion in the nutrition world, but has forced us to diet in unhealthy ways that we do not particularly enjoy. In my eyes, there is no such thing as good/bad foods. Are some foods more nutrient dense than others? Sure. But what really matters is the macronutrient content of the food.

Let’s start with a VERY basic nutrition lesson:

Every single thing you put into your body is made up of a combination of either protein, carbs or fat aka your macronutrients.

Protein and carbs both have 4 calories per gram while fat has 9 calories per gram. (For the record alcohol has 7 calories per gram so keep that in mind the next time you have a drink!)

Micronutrients are also essential in your diet and consist of your vitamins and minerals (think magnesium, iron, calcium, etc).

Every single person requires a different amount of macros depending on their current body weight, what their goals are and their activity level. For example, someone who is sedentary the majority of their day will not need as many calories as someone who is on the go all day. This is why some diet plans work for some people and not others. There is not ONE magic plan that is going to work for everyone.

This is why here at SD Evolution we prescribe our clients macro-based nutrition. This means we personally calculate your macros for YOUR body. We have found that a scientific, personal approach leads to a successful, sustainable diet created by you. Check out more info about what we offer for nutrition programs HERE.

So now that you know what macros are, how is this relevant? Well, once you have your personally calculated macronutrients for your body, you can choose to fill your day with ANY type of food that you enjoy…as long as you hit your numbers by the end of the day. Having good/bad or clean/dirty foods goes out the window. While we recommend that 80% of your diet comes from nutrient dense foods, that leaves you with 20% of freedom. That cookie you’ve been craving? Go for it. This method is known as Flexible Dieting and will allow you to achieve your goals in a more sustainable, less miserable way. There are absolutely no restrictions with Flexible Dieting. You can choose to eat whatever it is that you are craving, like I said, as long as it “fits“. This lifestyle works for SO many people whether your goal is fat-loss, maintenance or even weight gain. I personally have been Flexible Dieting for about 4 months now and not only have I almost doubled my daily caloric intake (by Reverse Dieting or slowly adding in calories each week), but I am enjoying life so much more than when I was clean eating. I don’t limit myself at family parties, I got to enjoy my own birthday cake this year unlike last year when I made myself eat a protein cake because REAL cake wasn’t “allowed“, and I am still achieving all of my fitness goals!

I didn’t believe it either at first but living a life where I no longer limit my food intake, no longer label foods as good or bad, and no longer restrict any type of food from my diet has been a huge blessing. I never thought in a million years I could eat a Pop Tart every single day (as well as chicken and PLENTY of vegetables) and still somehow be losing weight and inches. I have learned that life is all about balance. Pushing yourself too far in any direction can be damaging so finding that middle-ground in every aspect of your life can be SO fulfilling. With this I hope I have left you at LEAST curious about this newer method of dieting. It has 100% changed my life and so many of our clients lives already. Are you ready to hop on the bandwagon of freedom?

As always, email me at FitnessTeam@sd-evolution.com for more information or if you have personal questions.

~Alessandra

The Most Overlooked Tool for Success.. You Probably Aren’t Using It!

The Most Overlooked Tool for Success.. You Probably Aren’t Using It!

Visualizations

We often overlook the power of our minds, especially in its simplest form. A little bit of imagination goes a long way. I’m talking about visualization. You don’t need to be an artist to be able to use this tool. You know what you want right? Ok so imagine it. Imagine fitting into those old clothes, that special dress, imagine packing on those pounds of muscle! I’m not talking about taping that picture of the model you idolize to your steering wheel.. You need to use your mind to create the image of what you’re looking to achieve. If it’s weight loss or muscle gain, you need to see yourself already at that form. Guys, that might be a chiseled 225 with abs carved like a washboard. Girls that might be the slimmed down, toned up look in your new bathing suit. PICTURE IT. This is actually an incredibly powerful tool.

Some of you may or may not have heard of the mind-muscle connection, but it is a much talked about topic in the fitness industry. It’s about focusing on the feeling of every single rep. The lift, the contraction, the stretch, the burn. You feel the growth as it’s happening. It may sound silly, but if you try it, it’ll take your workouts to another level. Anyway, visualization is the same concept in a bigger picture, longer-term aspect. You create the image of yourself in your perfect form. By doing this, your mind’s next step will be to create the path to get there. You will do whatever it takes to get there.

This may sound silly until it is put to practice. I can’t speak for the rest of you, but as far as I go, I was always very down on myself. The progress was never enough. Even though the results were there, I never saw them. I put on 20 pounds of muscle over about 4 months, but I still saw myself from where I started. I literally thought I looked EXACTLY the same. This is actually extremely common and is joked about in fitness magazines and social media posts as “Big-orexia”. This may seem a little insensitive, but it really isn’t a joke. It’s like a disease. “The day you started lifting is the day you are forever small.” That’s another joking “meme” you see on Instagram, but again, many of us have this mindset.

I recently read an article by Arnold Schwarzenegger detailing his use of visualization to build his legendary body. That got me thinking about my mindset, and lead to the writing of this blog so that I could share it with you all. The power of our minds is undeniable. Our outlooks on everything in our lives stem from our minds, they are 100% in our control. One of my all-time favorite quotes is this- “You can’t have a bad day with a good attitude and you can’t have a good day with a bad attitude.” I’ve done my best to incorporate that into my life, and it does make a HUGE difference. But I never thought about using that to my advantage in the gym. That has been my goal this week, and I challenge you all to do the same. Every time you look in the mirror, every time you get out of the shower, look at yourself and SEE YOURSELF where you want to be. The purpose of this blog was to use that in transforming your body, but it doesn’t have to stop there. See yourself in that new car, see yourself getting that big raise, see yourself buying your dream home! I will leave you with this: if you can’t even imagine it, how the hell are you supposed to accomplish it? The challenge has been extended. It’s up to you to put it to the test.

 

Until next time,

Josh

Why I ditched my Heart Rate Monitor

Why I ditched my Heart Rate Monitor

HRM

In college when I became serious about my fitness journey for the first time, I invested in a cute, bright pink Polar Heart Rate Monitor to help keep track not only of my heart rate but of how many calories I was burning during my workouts. It soon became my best friend, if not part of my body- I rarely took off my new accessory. It was a great feeling to be working hard in the gym and SEEING how hard I was working on my watch. I remember feeling so proud of myself the first time I saw the numbers reach over 1,000. That feeling of accomplishment was what I proceeded to strive for every time I stepped foot in the gym. In fact, my workouts started to revolve around my watch. If I wasn’t burning enough calories, I would work out until I reached the goal I had set for myself in my head. I was constantly looking down at my watch during the two hours I would spend training.

Years went by and I started to lift heavy (watch stayed on), I started to train for half-marathons (watch stayed on), and trained for a bikini competition (watch definitely stayed on). This past summer when I moved to San Diego, I bought a bike and having that as my main form of transportation, I realized how obsessed I had become with tracking my calories. I couldn’t swing one foot over my bike without starting that watch up. One day while getting ready for a long internship day, I decided to leave my watch home. I biked to work freely, jumped in a class at Fitness Quest 10, and even did my own training later on that day- all free of the watch. So what happened?? Did I die without it? Did my workout suck? Actually….it was the opposite. I had one of the best workouts I have had in a very long time, I was happier, and most importantly, I felt free. I was no longer depending on technology. I was focused on my workout instead of a silly number and honestly, I think I was able to get a better workout without it.

Since that very day, my watch has been sitting in my drawer of my nightstand. I am in the best shape of my life, the strongest I have ever been, and most importantly the happiest. Why should we depend on caloric burn to make us feel better about ourselves? If you’re smart about your training, your workouts will be beneficial to your goals. Technology is an amazing thing especially for the fitness industry as it continues to grow, however too much of a good thing can certainly turn into a bad thing. If you find yourself frequently depending on your heart rate monitor and can’t remember a workout without it- I challenge you to a “naked” workout. Ditch the watch on your next run, lift or whatever your choice of exercise may be. Just allow your body to move, embrace your strength & who knows, you may not ever turn back!

 “Be stubborn about your goals, yet flexible about your methods.”

 

~Alessandra