Back by popular demand. Get a jumpstart on your 2018 goals and finish the new year strong and healthy with Performance Strength Lab!
If you’ve been interested in fitness and health for more than a minute, then you know by now how important drinking plenty of water is for getting your body into top shape.
But do you drink enough water? And is it really going to impact your results?
Why Water Matters
Your body is made up of 60% water, which is incredible when you stop and really think about this fact. All day long you are constantly losing water by sweating and going to the bathroom – and this water must be replenished in order to keep your body in healthy, working order.
Many health authorities believe in the 8x8 theory: drink 8 (8oz) glasses of water throughout the day, or roughly half a gallon. However, a growing sector of fitness and health professionals are speaking out against this theory, stating that it is simply too little to keep you properly hydrated.
Those behind the movement to drink more than 8x8 per day are stating that the only way to truly stay hydrated is by sipping on water constantly throughout the day, and by making the effort to drink water when one doesn’t feel the signs of thirst.
Studies have come out that seem to prove that drinking more water throughout the day leads to better brain functioning, fewer headaches and physical performance.
Conversely, when you are operating in a state of mild dehydration you will experience diminished brain functioning, more frequent headaches and a decline in physical performance.
Does More Water = A More Leaner Athletic Body?
Yes, it is quite likely that drinking more water will facilitate faster fat loss results. This is primarily due to two factors:
1. An increase in metabolism: Studies show that drinking water temporarily boosts metabolism for an hour or so. Drinking cold water will spike your metabolism even higher. This means more calories burned, and more pounds lost.
2. A reduction in appetite: Staying properly hydrated helps to reduce dehydration signs that are often mistaken for hunger. It is also a viable strategy to drink a full glass of water immediately before a meal in order to reduce the calorie intake of that meal, leading to lower overall calorie intake for the day.
Hydration and Health
Staying hydrated is going to help you have a more lean athletic body, but that’s not the only benefit that you will experience. The following are all health improvements that you have to look forward to when drinking water throughout your day:
We are here to help you reach your athletic and fitness goals! If you are not yet one of our beloved clients, and you are struggling to meet your fitness and fat loss goals, then give us a call or reply to this email.
We can’t wait to work with you!
When I am going through a tough workout, there are two times when I have to inspire myself to work through it.
The first is before the workout begins. I remind myself why I am doing the workout, and how it will benefit my body. This conversation is what keeps me training day to day.
The second conversation is during the parts of the workout that feel hard. I have always been good at making myself focus on technique and how I am performing the exercise in the moment. This takes my mind off the discomfort, at least for a little bit, and allows me to get through it. What I say during these times is "focus" This keeps me on track so I do the exercise well and don't just agonize through the workout.
Contact us today so we can help you with your Strength and Conditioning.
Hydration play a big role in competitive performance because all physiological processes require water and electrolytes (chloride, magnesium, potassium) but especially heat regulation, muscle contraction, and nerve signaling. If hydration is not maintained during competition then performance will decline as nerve signaling speed may decline, rate of muscular contractions may be reduced, cardiovascular strain occurs, reduced ability of the body being able to cool itself will take place, resulting in poor performance and possible injury.
Hydrate prior to activity, during to thirst, and after. Hydrate using water but also include fluids containing sodium , magnesium and potassium. Water and Electrolyte drinks without added sugar or low in added sugar are best.
Pre-race nutrition, and specifically breakfast, is vitally important to getting a good start to your race priming your muscles to perform their best.
On the day of a race, choose to fuel up with a balance of fat, and both complex and simple carbohydrates. My race-day breakfast is always Sweet Potato pancakes and a banana. I have included the simple 2-Ingredient Recipe. Another good option is toast with peanut butter, honey, and banana or you could also experiment with different options like making porridge out of 1 cup of cooked quinoa, 1 cup of sweet potato, and 2 Tablespoons of honey topped with a sprinkling of sliced almonds
To help avoid any digestive issues omit any hard-to-digest foods, such as vegetables. Yes, this is the one time no vegetables, but load back up on them after race :)
Make sure you also experiment and find your race day meal of choice on your big training days.
One big reason why improving your diet as it pertains to training and racing positively improves performance is that your body is better positioned to absorb training loads and handle additional stresses. Good nutrition, day to day, in what and when you eat will help your body handle the increasing stressors of training so that on race day you are stronger than ever. Good nutrition will also ensure you have all the important nutrients your body needs to stay healthy, and maintain a proper training weight.
Last year we had two PSL clients both very competitive and both training for USAT Nationals and and Ironman 70.3. After working with them on race fueling as well as everyday good athletic nutrition habits Suzanne went from feeling weak towards the end of her previous races to finishing strong at both Nationals and 70.3. She had this to say:
"With your guidance, I had a clear plan on what I needed to eat and drink and when. During the race, I felt strong. I didn't have any muscle cramping or hungry moments which have been a problem for me in longer races in the past like the marathon."
She went from having problems during endurance events to setting a personal best with an outstanding race performance in just 3 months. If that is not proof on how proper nutrition can help you I'm not sure what is!
Laura also had two outstanding races and had this to say:
"I am so thankful I had Joe and Mark to guide me through the process. You can buy a training plan for a half ironman online but that won't get you the one-on-one help they will give you. They are dedicated to making sure you are as prepared as you can be for whatever goal you are tackling, right down to course specific training, nutrition, and mental preparedness. Don't be afraid to challenge yourself, let PSL help you break your limits!" - Laura
Let us help you with your nutrition so you can train better and reach your athletic goal!
30 ‘Must Eat’ Foods for Looking & Feeling Better
The 30 Power Foods should be the center pieces of your diet. They are loaded with vitamins, minerals, essential fatty acids, essential amino acids, fiber, and phytochemicals (the things that scientists know are good for you but don’t know exactly why yet).
The Power Foods are separated into five groups: Starches (faster acting carbohydrates), Fruits & Vegetables (and other slow carbohydrates), Proteins, Fats, and the Power Food Add-Ons (these don’t fit into any of the previous categories and are commonly added to a Power Food meal).
Fruits & Vegetables
Starches & Grains
Extra virgin olive oil
Lean red meat
Cottage cheese (with live cultures)
Milk protein powder
Power Food Add-Ons
Cacao (dark chocolate)
Three Body Changes From Eating Low Carb
Have you ever stopped to wonder what would happen to your body if you really committed to passing on the bread bowl, gave up your wheat thins and stopped snacking on energy blocks (even when you aren’t training!)? What would happen if you stopped eating refined carbs?
It’s no secret that refined carbs can contribute to weight gain and less than optimal athletic performance. So reducing the amount of these in your diet would logically lead to a leaner, fitter more athletic you.
But how does this work? And is it really worth giving up your carboholic ways?
Here’s what really goes down when you put the Twizzlers down…
Body Change #1: You FEEL LESS HUNGRY
Refined carbs and sugars alter our natural hunger and fullness cues. Researchers have consistently found that high carb breakfasts, like starting your day with a bowl of cereal, lead to more eating later in the day than starting with a higher protein breakfast like a vegetable omelet. Simple carbs burn up in your body like gasoline, leaving you hungry shortly after your meal. But fiber, protein and fats all burn longer and slower than simple carbs. This means that by cutting back on refined carbs, you’ll naturally find yourself enduring through your weekly long bike ride without needing to refuel every hour.
Low Carb Body Change #2: You HAVE CONSISTENT ENERGY
Living on a diet of simple sugars and refined carbohydrates puts your body in a continual energy roller coaster. This is common practice for endurance athletes. Right after you drink your Gatorade or grab your morning bagel, your energy is high and then, whoosh, an hour later your energy levels crash. So you reach for some other refined carb … and the cycle continues. All of that improves once you cut out those simple carbs. Switching to nutrient dense food sustains your energy levels for hours at a time, letting you train consistently and saving you from that frustrating roller coaster.
Low Carb Body Change #3: Your STOMACH GETS FLATTER
Probably the most coveted of the low carb body changes…once you’ve been off of simple carbs for a few weeks your stomach will visibly become flatter. Researchers have found that when meals are based around protein and vegetables, rather than processed carbs, participants lost significant amounts of belly fat. It’s a well-deserved reward and one that will keep you motivated to continue your healthier eating habits.
While eating healthy, nutritious meals is awesome, don’t forget that exercise is half of the battle when it comes to getting and staying fit. Call or email us today and we will get you started on the exercise program that will have you performing at your best once and for all!
The BEST Carbs:
Before you decide to go completely carb-free, it’s important to know that there is a big difference between simple, refined carbs (which cause rapid fat storage) and complex carbs (which are necessary and healthy). By switching from simple carbs to more complex carbs like vegetables, sweet potatoes, sprouted grain bread, oatmeal, quinoa and other whole-grain options—you’ll reap the fat loss benefits and will have a steady flow of energy while you avoid the ups and downs that simple carbs cause.
By: Shiloh Beckerley PhD
When I was spectating the CrossFit southwest regionals with my family last year, someone was handing out samples of potato chips to anyone and everyone who walked by. My then 4-year old grabbed a pack with an excited look on her face. We didn’t have these at home, but I smiled at her and told her it was fine to try them. After one chip, she chucked the bag into her wagon with a disgusted look on her face, almost choking. After a quick taste myself, I understood her expression. High protein potato chips? Seriously?
Clearly as a whole, our culture believes protein is important. Grocery stores are overflowing with protein fortified cheerios, but should endurance athletes be listening? The prevailing thought is that athletes need protein simply for getting bigger muscles… and a muscle-bound body builder isn’t exactly the body type you expect to see on the podium at your local marathon. So is protein actually important for endurance athletes?
The answer is a resounding YES – but why?
Protein helps endurance athletes recover. Researchers have shown that dietary protein plays a key role in supporting recovery from endurance exercise.
Protein helps “remodel” your muscles so they become more endurance adapted. Whatever type of training you are doing, protein helps your body adapt to this. So while protein helps bodybuilders pack on size and strength, protein also increases aerobic capacity and muscle power required for endurance sports. This is a fairly new, exciting line of research that should definitely have you reaching for a protein shake after your long run!
Protein helps you lean out. As a general rule, endurance athletes move most efficiently when they’re at the lower end of what’s considered a healthy body-fat percentage and body mass. Imagine for a moment running with an 18 pound kettlebell strapped to you. Or (in my life), a short sprint down the block while holding two flailing small children. The struggle is real. Running lighter means running easier and faster. Lighter athletes also deliver oxygen more efficiently through the body, and can cool their bodies more effectively. Researchers estimate that for a marathon - “one minute slower per 1 pound overweight”. Put another way, dropping 10 pounds of unneeded body weight, may be your fastest way to Boston. A large body of research supports the concept that higher protein diets aid weight loss attempts, primarily through increasing how full individuals feel; this effect is even more pronounced when high protein diets are compared to the typical endurance athlete’s high carb diet.
Where to start? The primary place where most people are missing out on their protein is at breakfast. Commit to including at least 20 grams of protein to your daily breakfast. This can be easily accomplished by adding a couple hard boiled eggs, a small container of greek yogurt, a couple slices of deli turkey, or a plant-based protein powder (for our vegans).
Strength, Nutrition, Endurance
At our facility we believe in Strength, Nutrition and Endurance.
We want our clients to be strong, physically and mentally, we want to help them build stronger bodies, higher level of confidence and we want to help build strength in our community.
Nutrition. Nutrition is the missing piece to many peoples puzzle and at our facility we discuss nutrition among us as coaches and with our clients daily. Honestly it is one of our 3 favorite topics! We are passionate about healthy eating habits that help us feel better, perform better and be healthier individuals.
Endurance. I learned through life we are not training for a sprint we are training for a marathon. We all must have great endurance for active living, to endure life and to perform at our best. Even if you are training for a sprint race :).
Performance Strength Lab - Strength, Nutrition, Endurance
Contact us today for your Free 60 minute Success Session
For daily news and pictures visit our Facebook and Instagram pages
Performance Strength Lab