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IIFYM Dieting: What the?

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IIFYM Dieting: What the?

by Nathan Corn on Mar 16 2016
If It Fits Your Macros, or IIFYM as the “fitness crowd” calls it is relatively new as a meme, formerly known as “flexible dieting” but the dietary principles have actually been around for quite some time in the fitness world. IIFYM, or flexible dieting, is a method of dieting that revolves around meeting daily macro nutritional intake targets, and not on what you eat to get there.  It’s essentially a form of calorie counting (a gram of protein and carbohydrate both contain about 4 calories, and a gram of fat contains about 9). Tracking Your Macros How Many Calories should I eat per day? How many grams of protein should I consume per day? How many grams of carbohydrates should I consume per day? How many grams of fat should I consume per day? *Need help calculating?!  Check on our pasts posts and Keep an eye out for future blogs where we teach you how!
How Many Carbs Do You Need?

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How Many Carbs Do You Need?

by Mackenzie Diekmann on Mar 02 2016
Carbs have caught quite a bad reputation in recent years due to the Adkins Diet and the gluten free craze, but do you really need to throw them out of your diet altogether? It is true that when eaten in excess, or at the wrong times, carbs can be your enemy. But, if used correctly, carbs can be one of your top allies!  Carbohydrates are your body's go-to source for fueling workouts and giving you enough energy to get through your day. Without them you will become pretty fatigued early on in the day. That's no good!  So How Many Carbs Do You Need?  This all depends on your goals and your activity level. A person who is pretty sedentary is not going to need the same amount of carbs as some one who is an avid runner or weight lifter. The chart below will give you a good range of how many carbs you should be shooting for each day:    Goals/Activity Level Carbs Weight Loss 0.9-1.25 g per pound of bodyweight Active People 1-3 per pound of bodyweight Sedentary 50-150 g of carbs per day When to Eat Carbs: The timing of your carbs is also something to take into consideration. Most nutrition experts recommend eating the majority of your carbs early in the day (breakfast) and as a part of your post-workout meal or shake. This will ensure that the carbs you intake are converted to energy instead of fat.  What Carbs to Eat Not all carbohydrates are created equal! When choosing which carbs should be a part of your diet, be sure to stay away from food that is high in sugar and opt for whole wheat/grain options. Foods like brown rice, quinoa, couscous, sweet potatoes, red potatoes, whole grain pasta, and whole grain breads are pretty good choices.  There are so many healthy options, you're sure to find one that you love!
How Much Protein Should You Be Eating?

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How Much Protein Should You Be Eating?

by Mackenzie Diekmann on Feb 23 2016
Find out how to calculate the right amount of protein for you! Figuring out how much protein you should be eating can be super confusing for a lot of people with all of the conflicting information out there. So what's the right amount for you?  The answer is-- it depends! Huge factors that figure into how much protein you should be consuming is your lifestyle and fitness goals, so not everyone will be the same. For instance, a professional bodybuilder would definitely not be taking in the same amount of protein as the average Joe who lives a sedentary lifestyle.  Here is a chart that shows the suggested daily intake of protein according to your fitness goals/lifestyle:   Goals/Lifestyle Daily Protein Intake  Muscle Building/Getting Toned 1-1.5g Protein/Pound of Current Body Weight Weight Loss 1g Protein/Pound of Target Body Weight Average Healthy Sedentary Person .36g Protein/Pound of Current Body Weight Examples: A 180 lb guy looking to add some muscle would take in anywhere from 180-270 grams of protein per day. A 200 lb woman wanting to lose 30 lbs should take in about 170 grams of protein/day.   How to fit all of your protein into your diet: Once you've calculated what your daily protein intake should be, you might be thinking, "That's A LOT of protein! How am I going to get all of that in?" Don't worry-- it's possible! The easiest way to fit all of your protein in is to divide it up into 5-6 meals per day. For instance, someone who needed 200 grams of protein a day might eat 6 meals a day with around 33 grams of protein/meal.   Protein bars and proteins provide a great way to help you supplement protein into your diet without having to take the time to cook a piece of meat 5-6 times/day. Just be careful to keep an eye on their nutrition labels. Lots of shakes and bars boast that they are healthy, but harbor a crazy amount of added sugar that you probably don't need!  What ways do you add the needed amount of protein to your diet? Let us know in the comments below!
Why You Need Fat in Your Diet

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Why You Need Fat in Your Diet

by Mackenzie Diekmann on Feb 11 2016
For decades, fat has been a dirty word when it comes to talking about a healthy diet. When people are trying to lose weight, fat is usually the first thing to be cut, hence the "Low Fat" revolution that began almost 20 years ago.  While it is true there are fats that will make you, well... fat, there are also good fats that greatly benefit your body.   Here are a few benefits of healthy fats: Great source of energy Helps the body to absorb vitamins and nutrients  Essential for blood clotting Essential for muscle movement Helps inflammation Prevents & treats heart disease  Reduces cholesterol  Lowers blood pressure Helps prevent belly fat Boosts brain function May reduce risk of dementia  Types of Fats: The Bad Trans Fat- Also known has "partially hydrogenated oil", trans fat has, up until recently, been found in everything from cookies to fast food. Studies have shown that trans fat has zero health benefits and is linked to multiple chronic conditions including high cholesterol, heart disease, diabetes and stroke. For this reason, the FDA has required the food industry to list trans fat out on a separate line in the nutrition info on packaging, resulting in many food companies expelling trans fat from their food altogether.  Saturated Fats- This type of fat is commonly found in whole milk, red meat, cheese, coconut oil, baked goods, and more. While our bodies do require us to have some saturated fat, the balance can be easily tipped in favor of quickly becoming too much. Most nutrition experts recommend that saturated fat make up no more than 10% of our daily calories because it has been linked to raising harmful cholesterol and forming artery blockages.  The Good: Monounsaturated Fats- Peanut oil, avocados, sunflower oil, olive oil, canola oil, and nuts are foods that are abundant in monounsaturated fat. This type of fat has been linked to many heart healthy benefits, so much so, that nutrition experts recommend replacing trans and saturated fats with monounsaturated and polyunsaturated fats.  Polyunsaturated Fats- This type of fat is known as an essential fat, meaning your body needs it but can't produce it on it's own. You can provide polyunsaturated fat for your body by eating foods rich in omega- 3 fatty acids like salmon, sardines, walnuts, canola oil, flaxseeds, and more.  Eating or supplementing omega-3 fatty acids have tons of health benefits including lowering blood pressure, raising good cholesterol, reducing heart problems, helping to relieve arthritis, boosting brain function and possibly even preventing dementia.  Swap Good Fats into your Diet Here are a few ways to start implementing good fats into your diet while taking the bad out: Trade regular bacon for turkey bacon Opt for real butter over margarine Add avocados to your salads and other foods like tacos Make sure your peanut butter and other spreads don't contain hydrogenated oil Take a fish oil or flax seed supplement daily Stay away from fast food and processed foods as much as possible How do you integrate the “good fats” into your healthy diet? Let us know in the comments below!
7 Benefits of Stretching & How to Integrate with Your Fitness Routine

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7 Benefits of Stretching & How to Integrate with Your Fitness Routine

by Mackenzie Diekmann on Dec 11 2015
7 Benefits of Stretching Stretching has the ability to prevent a lot of problems! Among the fitness community stretching is often overlooked because the results are not as visible as lifting weights or doing cardio. However, if you've ever been injured or experienced chronic aches and pains, you can probably look back in hindsight and see that stretching would have saved you a bunch of grief. Not only does stretching offer benefits in the way of pain relief, it also has tons of other positive results that can make life a little easier.  Here are 7 reasons why you should incorporate stretching into your fitness regime: Mood/Mind Booster- Stretching increases blood flow/circulation, sending lots of oxygen to your brain resulting in clearer thinking and better moods.  Butt Saver- If you have a desk job, sitting for that long can cause your glutes to atrophy (lose muscle), which can then lead to other problems like lower back and knee pain. Stretching your glutes and hip flexors regularly can prevent that.  Better Posture- When you consistently stretch, your muscles loosen up, leaving you less likely to assume the hunchback position.  Increases Athletic Performance- If you are an athlete or a fitness nut, stretching can increase your ability to do certain athletic moves.  Slows Aging- As you age, your body begins to lose mobility, resulting in less activity and more health problems. Stretching regularly increases mobility.  Prevents Injury- Stretching makes your muscles more elastic, making you less likely to pull or tear a muscle during activity.  Prevents Muscle Soreness- Consistent stretching will help your muscles recover quicker from tough workouts and prevent them from becoming as sore.  Not only does stretching have a lot of benefits, it's incredibly easy to integrate into your daily fitness routine. A good stretch requires no special equipment and can be done practically anywhere! Using your body weight you can gently stretch to help maximize your desired fitness results! Tell us your favorite stretch in the comments below!

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12 Benefits of Cayenne Pepper & How to Add It to Your Diet

by Mackenzie Diekmann on Dec 10 2015
It's not just a way to spice up your food! Most people only know cayenne pepper as a spice that can add a little fire to any dish. But did you know that this spicy pepper has been used for hundreds of years for tons of other health benefits? Here are 12 benefits of cayenne pepper and how to add it to your daily diet:  Weight Loss- Studies of shown that cayenne pepper is a natural appetite suppressant and metabolic booster which will help your body not only take in fewer calories, but also burn more calories!  Prevents Migraines- Cayenne may help to prevent migraines because it has the ability to decrease your perception of pain. Cold & Flu Remedy- Cayenne has been shown to aid in breaking up mucus caused by cold and flu. Allergy Relief- Forget the expensive over-the-counter meds, cayenne is a cheap and easy way to relieve those allergy symptoms. Prevents Blood Clots- Cayenne prevents the formation of blood clots, which can aid in reducing your chance of heart attack and stroke. Cancer Prevention- Cayenne has been shown by studies to prevent tobacco-related lung cancer, but that doesn't mean we are encouraging you to smoke! Toothache Remedy- Cayenne is a great way to battle tooth & gum disease. Topical Agent- For many years, cayenne has been used to treat topical issues like snakebites, wounds, sores, and more.  Detox Support- Cayenne heats the body and causes you to sweat which are important steps in releasing toxins from your body.  Anti-Bacterial- Cayenne has been used as a natural food preservative because of it's anti-bacterial properties Joint Pain Relief- Cayenne contains something called capsaicin, which has been shown to give joint pain relief.  Digestive Aid- Cayenne stimulates your digestive tract which helps your body to digest foods easier and is also useful in relieving gas. With all of these great benefits, there's no reason not make cayenne a part of your daily life. Getting your daily cayenne intake is easy! Add it to one of your meals or mix cayenne tea with lemon juice and honey to create a great detoxifying morning beverage. If you don't particularly enjoy the taste or heat of cayenne, you can get it in pill form from most stores that sell supplements!  Do you add cayenne pepper to your daily diet? Share below your favorite ways to integrate this beneficial spice!
How Long Should I Workout? Find Out With FlexPro!

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How Long Should I Workout? Find Out With FlexPro!

by Mackenzie Diekmann on Dec 10 2015
The plain and simple answer to this question is: there is no answer. There are too many variables that go into how long you should workout to have one definitive answer that holds true for everybody. Some fitness experts will tell you to do 45 minute workouts everyday; no more, no less. This may be the best route to go for some people - but not all people are the same. Therefore, you have to listen to your body and figure out what works best for you with a little trial and error.  Here are some things to consider when trying to figure out the duration of your workout: Experience Level- Are you a newbie to the world of fitness, a seasoned muscle head, or somewhere in between? If your body isn’t accustomed to the punishment getting in shape involves, your workouts should probably be short and to-the-point (anywhere from 20-30 minutes) to begin with. Once you start noticing that you are becoming stronger, you can either start bumping up the length and/or intensity of your workouts.  Fitness Goals- The types of workouts you do should be directly related to your fitness goals. If you're wanting to gain mass, then you will probably be doing a lot of high volume weight training routines which all vary in length according to how long your breaks are and what muscle group you are targeting that day. If you are training to be more athletic, some of your workouts, like plyometric or HIIT routines, will be shorter due to the high level of intensity.  Intensity- The intensity of your workout is a huge determining factor in how long you should workout. When weight training, some people can go for longer periods of time (1-1.5 hours), especially if they are taking long rests in between sets. In contrast, some CrossFit workouts only last 8 minutes, but they are so intense that you often won't be able to peel yourself off the floor for the rest of the day. The thing to consider here is, did you push your body to the point of extreme fatigue? This is what causes you to change and become stronger. Remember, quality over quantity! Personal Time Constraints- Some people have crazy, hectic lives that only leave them a small allotment of time to get a workout in. If you're one of those people that only have a tiny window of time to workout, doing a 20-30 minute workout is way better than doing nothing at all. The good news is, studies have shown that short, but intense workouts can burn the same amount of calories as a longer workout due to something called the after burn effect. This means you'll continue to burn calories at an accelerated rate even after you're done working out if the intensity was high enough. The key thing to remember is what works for someone else may not necessarily work for you. Listen to your body and happy working out!
Pull-ups - Why We Do Them and You Should Too!

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Pull-ups - Why We Do Them and You Should Too!

by Mackenzie Diekmann on Dec 10 2015
Pull-ups have long been considered one of the most fundamental exercises in creating a strong back and that ever-coveted V-taper many guys desire. Being able to preform pull-ups is considered by many organizations, like the military, to be an indicator of superior physical fitness. However, pull-ups provide a lot more benefits than just looking good and impressing people. Here are just a few of our favorite benefits:  1. Compound Upper Body Move- Not only do pull-ups target your upper-back muscles, your biceps, forearms, shoulders, & core also come into play when preforming a pull-up. 2. Variation Variety- There are tons of pull-up variations you can do all depending on your hand placement. Each type targets your muscles differently. For instance, a chin-up incorporates more biceps while a close-grip pull-up targets more of your forearms.  3. Increasing Intensity is Easy- As with every other exercise, you must continually increase the intensity in order to grow and avoid a plateau. Pull-up intensity can be easily increased by simply doing more reps or adding weight with a weighted belt or vest.  4. Increased Heart Rate- Pull-ups use large muscle groups, so they will have your heart rate pumping in no time!  5. Increase Grip Strength- Pull-ups are one of the best ways to increase grip strength which comes in handy for other weight-training exercises and climbing. 6. Convenient- Pull-ups can be done almost anywhere. You don't need thousands of dollars worth of gym equipment to do this exercise-- just your body, a bar, and gravity. Don't Have Access to a Pull-up Bar? Doorframe pull-up bars are relatively inexpensive and work great!  Check out your local running trail. Many of them have outdoor workout stations that include pull-up bars. Head to the nearest playground and use the monkey bars. If you have an open beam ceiling in your basement, use the beam as a pull-up bar Head outside to your patio and use the edge of the deck or railing Do you integrate pull-ups in your workout routine? Tell us how in the comments below!
What the Heck is HIIT??

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What the Heck is HIIT??

by Mackenzie Diekmann on Oct 05 2015
Get Ready to Burn More Fat in Half the Time! If you've been to a gym or opened a fitness magazine lately you've probably have at least heard of the word HIIT, but what the heck does HIIT even mean? HIIT stands for High Intensity Interval Training, and it has very quickly become one of top trending ways to burn fat. Why? Because if done correctly you can burn up to 9 times the amount of fat than a traditional steady-state cardio workout would!How is it Done?HIIT is done by alternating high intensity exercises with low intensity exercises (or resting) for a set amount of time (20-60 seconds) and can be done with pretty much any bodyweight exercise including running, squatting, lunging, kicking, punching, jump roping, & more! Benefits of HIIT Metabolism Increase- HIIT will speed up your metabolic rate for up to 48 hours after you've finished working out.  Fast & Convenient- Most HIIT routines are less than 30 minutes and you can literally do it anywhere since little to no equipment is required. Gone are the days of not having time to workout!  No Equipment Required- The only weight you need for HIIT is the weight your own body supplies. Most moves in HIIT routines use bodyweight exercises; although, feel free to add weighted moves to up the intensity.  Burns More Fat While Retaining Muscle- Studies have shown that over a 20 week period, people who consistently did HIIT routines burned 9 times the amount of body fat and retained more lean muscle mass over the people who just did low intensity, steady-state cardio.  Ready to give HIIT a try? Here are few example workouts for you to give a go!10 Minute Beginner HIIT Workout 3 rounds- 20 seconds high intensity, 10 seconds rest Jumping Jacks Squats Jab, Cross (Right Side) Jab, Cross (Left Side) *30 seconds of rest in between each round Advanced HIIT Workout3 Rounds- 45 seconds high intensity, 15 Second Rest Burbpees Jumping Lunges Tricep Dips Side Lunges Push-ups Tuck Jumps Mountain Climbers *1 minute of rest in between each round Have you tried HIIT Before? Let us know your favorite workout in the comments below!