The Beginner’s Guide to Intermittent
Atkins, Paleo, South Beach, Weight Watchers, Mediterranean, and all of the other diets that exist…what works for you? I used to be absolutely obsessed with trying the hot new diet to shed a few pounds and make it last. Though, nothing ever worked for me. So what was a 5’4, 173 lb. girl to do, after she stopped trying and reached all time highs with weight and lows with self-esteem? I know! Eat better and exercise. So simple, but effective.
A few years back my mom challenged my brother and I to enter a half marathon with her and I wasn’t sure if I was ready for that kind of physical commitment. However, I’m an athlete, so I had to say yes to the challenge. Running the half-marathon, simultaneously helped me to eat better and take care of myself in a way that just seemed to stick. At the end, I had lost 24 lbs. and three years later, I still manage to keep at least 20 of them off. These days, I’m not running 13 miles all the time (or any of the time for that matter), but I am trying this ‘new-to-me’ diet called, intermittent fasting. First and foremost, with this type of fasting I really haven’t changed the way I eat and exercise. Rather, making slight modifications in when I eat and eventually exercise.
Intermittent fasting is all about eating during your fed state and abstaining from food during your fasting state. To delve deeper, James Clear who wrote the article The Beginner’s Guide to Intermittent Fasting describes your fed state as, “ When you begin eating and lasts for three to five hours as your body digests and absorbs the food you just ate. When you are in the fed state, it’s very hard for your body to burn fat because your insulin levels are high. Versus your fasting state where, “your body can burn fat that has been inaccessible during the fed state.” Fasting state last about 8-12 hours after your last meal and makes it far easier for you body to burn fat in the fasted state because your insulin levels are low. Sounds straight to the point right? It is! While I have not seen any major body transformation from myself yet, it’s saved me money (because you’re eating 2 meals versus 3 meals a day) and it makes my life much more simpler. I enjoy cooking, but it can get overwhelming trying to account for 3 meals a daily. That’s why so many people cheat!
As I said before I have yet to reach my #bodygoals yet, but I’m so interested to see the results when following the intermittent fasting guidelines while changing the intensity of my workouts and moving the workouts to the fasting state. You all should read more about this way of life and see if it works for you. If it worked for Terry Crews (YouTube interview), then you know it will work for you!
What new diets have you been hearing about? Have they worked? Post your transformation pictures and hashtag us or #ItDidntHappen!
Hello Fresh To try or Not To Try
Every time an innovative mail-order service surfaces, I always ask myself, “Why didn’t I think of that?” Welp…Hello Fresh, was right up there with the auto-renewing subscriptions like Bevel and Curlbox that had me wanting to be a boss! Hello Fresh is a service that delivers measured, fresh ingredients with 3 easy recipes a week for up to 5 people. The price tag on this weekly subscription is $59.95 and seems pretty expensive for a meal that isn’t cooked already. However, taking a step back I think it’s reasonable considering those who may eat out often and spend lots of expendable cash on food! Luckily, I had a friend send a free week of Hello Fresh meals some time ago and thought this was the perfect platform to shout out this company and give my very subjective review on the service. I’m pescatarian so I opted for the vegetarian menu, which was a lot of hype in terms flavor. In fact, the meals hit my taste buds maybe one time out of the three, but would I recommend it to someone else considering? Yes, yes I would. Here’s the rundown on my overall experience with this subscription service:
Um, hello! They deliver your food straight to your door, and it’s fresh! The convenience of it all really makes my life want to hug me back.
The delivered box stays cold if you’re out longer than expected. You select a time frame and day that works best for your meals to be delivered, but sometimes the planning still goes awry. Thankfully, they package the box with ice packs and insulation to keep your meals fresh!
The recipes are straight to the point and quick! All of my meals took 45 minutes or less including prep time, which is amazing!
If you eat out a lot, this is the answer. Having fresh ingredients to use gets you in the kitchen more and deters you from going out and spending $15-$20 on meals every night.
The dishes are easily replicated or likened from items bought from the grocery store. You might’ve remembered the delicious dressing you made with only 2 ingredients or the specific combo of veggies that your taste buds loved. These are all things you can put in your arsenal for future dinner parties to come.
They’re just ingredients! Let’s say you cooked a huge meal or shopped heavily for groceries right before your box arrived. Well, they’re just groceries, so they can wait in your fridge until you’re ready to use them.
Customer Service is diligent. Hello Fresh’s customer service department is highly responsive and very professional. When I accidentally selected classic meals instead of veggie meals, I freaked out thinking it was too late to change the order; but, I sent an email to customer service and they had it straightened out within 15 minutes of my initial request.
Maybe I had a bad week, but I didn’t like 2 meals out the 3 they delivered. I thought to buy groceries still for the week, which was a lifesaver considering I had to find a way to finish eating meals I wasn’t too keen on.
Customer Service is diligent. In the pros section, you see that I appreciated the level of customer service, but after I decided to cancel I received one too many emails and phone calls regarding the cancellation. No means no!
Well, there you have it! The pros definitely outweigh the cons and I highly recommend that everyone give it a try, but especially people living in the city, where getting to the grocery store is a half-a-day activity; or others, who spend a large amount of money on eating out, and want to dip their toes in the daily cooking lifestyle. What are some other health and nutrition subscriptions you’ve been obsessed with? I’d love to hear about them and try them out! Until then, make sure you check out the JUST2BEFIT Facebook page for the latest tips and tricks to reach those summer body goals.
Ten Top Fitness Studio: JUST2BEFIT’S Top Picks
Ten Top fitness studios ” Trust us, we know the struggle and that’s why we came up with this list. Because we talked about gym makeup? Well, this time we saw it fit to talk share a list of Ten Top gyms that you need to try out. No matter what your goals we are sure you’ll find something here for you from Yoga to Strength Training, to Water Fitness you’ll definitely find a gem here.
Remember our previous post on gym makeup? It had us thinking, “We’ve talked about gym makeup but what about the actual gym???” After our research, we came up with a list of Top Ten fitness studios that we think you should try out. We know you’ll find something here for you; from Yoga to Strength Training, to Water Fitness you’ll definitely find a gem here.
Ten Top Fitness Studio
- Knights Gym 3510 Scotts Ln, 19129 Philadelphia, PA
If you’ve been up and about Philadelphia then you’ve heard about Knights gym. This black-owned fitness studio has changed the scene for workout studios. Yep! With painted walls and steel bars you know it’s going to be a full body workout.
They specialize in Weight and strength training but have a few aerobics classes and planning to have concrete schedules soon.
The trainers are friendly, patient and we’ve heard great reports on the overall environment an training equipment so if you’re ever in Philly check it out and let us know your feedback
2. THE LAB 909 1680 South “E” St San Bernarndino, CA
“The home of team hustle” with a motto like that how can you not prosper? And true to their word they have a wide variety of training option from their Werk category and even more in their Special offer category. Whether you want a 1 on 1 training session or a combat class consider your needs met. This black-owned fitness studio has got the systems and the structure to support you workout needs just pay them a visit and let us know what you think.
3. Fountain of Youth 390 South Ave Suite A 14620 Rochester, NY
Mhh- mhhhh- mhhhh, don’t you just love the sound of that… “Fountain f youth” this new black-owned fitness studio is equuuiiiiipppped. Yes, if types of equipment are your thing then here’s another good option for you the gym’s got bench presses, trend mills and all kinds of good bodybuilding equipment. Above that, they have artificial Grass, just in case you feel like you want to go green (pun intended)
4. Hitsville Gym 114 Memorial Dr Atlanta, GA
How ready are you Atlanta because this new black-owned fitness studio just opened a few months ago. Hitsville is a primarily a boxing facility offering fitness expertise and entertainment. So if you want to join the @Laila Ali’s league you know that this would be one of the best places to start.
5, Physical Training Life (PTL Life) 1415 N Clinton Ave Rochester, NY
What’s more inspiring than a well-equipped gym? Awesome paintings on the wall. The most eye-grabbing features in this black-owned fitness studio has to be the wall paintings. The paintings are grudgy, but cool; they give you the vibes of… “ Keep going! Yes, push harder! Just one more rep!” If the paintings on the wall haven’t sold the heart behind this facility yet… well, they mainly focus on hard-core training not just on the body but the mind and spirit as well.
6. Melanie Fitness Centre 14900 Greenwood Rd Dolton, IL
Have you ever thought of water training? This black-owned fitness studio is one of the few facilities that actually specializes in aqua trim, which is available 5 times a week. They also offer hula hoop workouts, tight and tone boot camps, chair aerobics, step aerobics, boxing and urban Tai Chi. Now, with a program like that how can you not be fit? You’ll be spoilt for choice
Looking #JUST2BEFIT we’d recommend their hula- hoop class
7. Push U 930 North 8th St Philadelphia, PA
This black-owned fitness studio specializes in personal training. Do you know your goals? Do you want #just2befit or are you out to gain some back muscle? The trainers are kind but tough! They will push your limits and help you reach your full potential. From weight training to meal plans they give you the full 360. As a growing fitness studio, they are showing us some good promises but not as much as their training program will. So if you are in their hood and looking for a life fitness partner then why not pay them a visit and tell us what you think.
8. Studio 262 2626 S Figueroa St Los Angeles, CA
Have about some trap Yoga? Well, Studio 262 has got it. This black-owned fitness studio characterized by its Zen nature and lifestyle will give you all the feels needed for a great workout. Studio 262’s class schedule includes Yoga, Hype pilates Fusion, Buti yoga and Trap yoga. The best thing is that the prices are actually pocket-friendly. So you’ll not only get your Zen on but also save some cash while you’re at it. Now isn’t that a bargain?
9. And Yoga Studio 410 Marcus Garvey Brooklyn, NY
Evolution! Freedom! Peace and yoga are what keeps this instructors and community going. This black-owned fitness studio sessions include Ariel Yoga (you know, the one that you’re hanging off the sealing), candlelit vinyasa wine-down, Sound bath with a live musician and much more. And Yoga prefers to work with small numbers so as to focus on you as a wholesome individual even as you go on with your personalized workout.
10. Live Cycle Delight 8019 Agnes St Detroit, MI
You know what they say about Spin classes!!! Yep, They are insanely good. You leave that session drench in your victory and full of energy to take on your next challenge. Well, this black-owned fitness studio started as a cycling group but has evolved to one of the best Spin cycle go-to places. To add on that; they also have HIIT workouts and prenatal yoga.
So wherever you are these black-owned fitness studios can and will help you meet your goals only if you pay them a visit..
Written By Beatrice Obwaya
Massage: A Therapy for People Who Workout
During the time you experience an “I will be sore for days” feeling after you had a very exhausting workout, why not try a massage? Oooh, massage! Simply the word alone invokes pictures of relaxation and fragrant oil scents. I hope at this point I could get one. However, are you aware that a massage can help people who work out as well?
This only turns out that it is not only an extravagance you indulge yourself in at the spa. It can likewise truly help you in your exercises so you can get the outcomes you need.
Kimberly Neumann, an ACE (American Council on Exercise) certified fitness specialist stated that some sort of massage for individuals who work out is vital. Moreover, she also said having a body that you want, does not mean you have to destroy it. Being benevolent to yourself and taking care of it has advantages of its own.
It may be unrecognizable, but having a massage will have a big impact on your cardiovascular system. It enlarges and widens your blood vessels and veins, which will allow them to work more productively in circulating blood to your body. Through this, your tissues will receive oxygen and nutrients that are fresh. It will also allow your body to eliminate toxins and waste products. Your heart rate lowers during and after the massage which means you are relaxed.
In the muscular system, the benefits of having a massage are more expected and known. One of them straightforwardly binds to the benefits in the cardiovascular system. The expanded and improved blood circulation eases muscle strain, decrease soreness of the muscles and make for a quicker recuperation. At that point, the muscles that are relaxed can encounter “more flexibility and an increase in the scope of motion” as clarified in an examination in the Journal of Sports Medicine and Physical Fitness. Both of those advantages can prompt better athletic execution.
Researchers from the Buck Institute for Research on Aging had their latest research which demonstrates that a massage diminishes inflammation and irritation of the muscles and advances the development of new mitochondria, the unit of the cells that produces energy, after a bout of exhausting and strenuous exercise. What do those things mean? It implies that having a massage can help relieve pain and build up your muscles. Moreover, it allows fast recovery. It does not only feel great on the muscle tissues, it really is beneficial for them.
Journal of Sports Medicine and Physical Fitness had a study which shows that a massage therapy brings up that physicality required in sports that do not depend on physical strength. It is said that the capacity to concentrate on a certain task and strategic maneuvering in cycling can likewise influence performance. In this manner, the mental impact gave to a competitor who experienced a massage might be of significance in a non-physiological way. These advantages include diminishing anxiety and tension while giving relaxation by causing your parasympathetic sensory system to activate. So you get an expansion in dopamine and serotonin levels and a decrease in cortisol levels, which is definitely connected to stress. A lowered-tension and relaxed state allow a person to focus, something you need to have before going into any game, workouts or matches.
The Massage that Fits You
As an athlete or gym enthusiast, you will have more benefits from a sports or deep tissue massage than having delicate, gentle, soft and fragrant spa massage. In any case, these sorts of massage may not generally be that comfortable.
The sports massage frequently includes stretching and different methodologies, quick-paced massage, contingent on the sport or workout in which you take part. It can be utilized as a stretch for pre-exercise and chance to warm up the muscles or utilized as a post-exercise rub intended to increase your flexibility and reduce muscle pain and soreness.
Recommended by massage specialists, deep tissue massage can also be the one for you since it caters specific issues you may have, applying a pressure that is heavier on the layers of muscles and other profound tissues. It is not pleasurable for some people who experienced this type of massage. It is intended to get into tensions and knots the muscles might hold. In any case, be ready. Either kind of massage can leave you feeling sore with their regard for delicate tissue a throbbing painfulness.
Craig Simon a licensed therapist and instructor from the Delta College utilizes many different approaches for pre-occasion massage, intermediate massage (an approach used during the exact event) and post-occasion massage to get the muscles relaxed, warmed up, free from spasms, and extended and stretched.
When Should You Schedule it
Note that research and therapists propose that having a massage all over is decent, yet would not give you the same advantage from a massage program on a regular basis. Just as exercise itself, your advantages you will get are cumulative, which means the all the more consistently you get a massage, the more you will garner the benefits. Consider it as a preventive maintenance. That being stated, realize that the advantages are only temporary and are reasons behind why it is a cumulative activity.
Paul Valentine a professional licensed therapist prescribes planning once per week if conceivable or every after one week in case you are preparing and training at a level that is very high. In the event that getting a week by week massage does not fit your budget or you do not have an available time for it, he proposes having it for twice per month.
When you recalled that you may leave a massage session with a sore feeling after a very strenuous exercise, you will need to plan a pre-occasion (like a long run or hard work out) around three to five days before the actual occasion. Truth be told, you can do it during your rest day.
Post-occasion massage takes after a similar dependable guideline which is to hold up three to five days for the muscle pain and soreness to disperse. Post-occasion massages could extend into the following day or within 72 hours period of the occasion as stated by Simon.
A light massage after a tournament or workout would help in blood flow and relaxation and must be taken advantage of whenever it is possible. Make sure to have a licensed therapist to who has the “LMT” after his or her name and the permit number posted on any advertising materials or data. An ideal approach to locate a qualified specialist is by asking other people who participate in such events. Word-of-mouth recommendations are usually the astounding referrals you could use.
Utilized to help relieve pain or as preventive maintenance, massages can be a fundamental weapon in your workout and training period. This likewise helps you to relax and feel physically and mentally better, benefits that even a normal person would appreciate.
Written by Reinier Jewel Gecole
Alcohol & Fitness
To drink or not to drink? That is the question. Over the years, this one simple decision has plagued
dedicated fitness enthusiasts with a pestering source of anxiety and uncertainty on how to
proceed. In this article, you’ll get all the facts of how alcohol will affect your body composition as
well as performance in the gym, and also some options where you can enjoy yourself and still have
a few drinks from time to time. It’s important to have a healthy balance between your fitness goals
and your social life. Let’s face it, protein shakes are great and all but life’s too short. Let loose and
have some fun once in a while! Come along for the ride and I’ll show you how!
Many people are unaware that alcohol is actually its own separate macronutrient containing 7
calories per gram just as protein, carbohydrates, and fats contain 4,4, and 9 calories per gram,
respectively. The difference between alcohol and the other macronutrients, however, is that
calories from alcohol possess no nutritional value and are therefore considered to be “empty”
Alright so now you know the calorie content of alcohol but what does this really mean for the
fitness population? It means that we receive no nutritional benefit in terms of muscle gain or
performance from consuming calories from alcohol. Also, when alcohol calories are combined with
calories from your daily food intake, there is a greater chance you will exceed the amount of
calories your body requires to maintain its current weight, and the excess calories will be stored as
Effects On Performance:
So now you know the basics in terms of what happens within your body when you drink alcohol,
but how does this relate to your performance in the gym? If we take a look of some of the common
side effects of drinking, we can see that it can have a very adverse effect on your training
regiment. Let’s take a look at these side effects and see how they influence your workout.
First off, because alcohol dehydrates you, your muscles do not have the water they require to
function at their peak capacity. Proper hydration is required to achieve a pump in the gym and
without it you’ll feel weak and have a flat look to your physique. Another common tendency of
training while dehydrated is an increase in muscle cramps. The higher our body temperature gets,
the more likely our muscles are going to tighten and cramp up. Water is necessary for our muscles
because it helps to regulate body temperature and act almost like coolant for our body.
Secondly, alcohol has been shown to greatly reduce our body’s ability to recover from exercise.
Often times, if you train after a night out, you didn’t get the proper amount of sleep the night before
to facilitate ideal recovery. As you all probably know, sleep is one of the primary factors in relation
to achieving maximum muscle recovery. Additionally, as mentioned above, alcohol draws water
from your muscles, and water is another primary determinant of how well we recover.
Finally, training after a night of care free alcohol consumption, or worse, training while under the
influence of alcohol, can greatly increase your risk of injury. Impaired decision making combined
with a decrease in bodily awareness can lead us to ignore typical warning signals from our body.
This problem is further solidified by our decreased strength as a result of consuming alcohol. You
feel weaker so you push harder just to achieve your regular results. It’s a vicious circle.
You didn’t think I’d just leave you hanging did you? Although it may seem like there is countless
downsides for a fitness focused individual to consume alcohol, there are ways to go about it that
can minimize risk and maximize fun! Let’s take a look how!
1. Lower your fat intake by approximately 2 thirds to 1 half of your typical intake. For example if you
regularly consume around 60 grams of fat per day, drop this number to between 20 and 30.
2. Be sure to maintain a high level of protein throughout the day as this will help ensure satiety
which is important because you will be consuming less fat and carbohydrates.
3. Be mindful of your alcohol selection. Mixed drinks, beer and other similar choices tend to be
higher in calories that hard liquor.
4. Prepare a tasty, high protein, moderate carb snack to enjoy when you get home from tearing up
the town with your friends or whatever you may be doing. Some good options could be your
favorite low fat yogurt mixed with berries, or a bowl of oats with your top choice of protein powder.
5. Avoid training while under the influence of alcohol at ALL COSTS! At the time it may seem like a
great idea but I promise you, you’ll regret it. Be smart guys, don’t drink and lift.
6. Drink plenty of water. One of the most detrimental effects of consuming alcohol is the
dehydration that comes paired with the fun. Be sure to drink a decent amount of water (more than
usual) the day you are going out as well as the day after. Also, when you get home from your
nightly festivities, it helps to chug down a big bottle. I promise you, you’ll thank me in the morning!
7. Try to schedule your training sessions accordingly. What I mean by this is try to refrain from
training the morning after drinking alcohol to avoid the negative consequences listed in this article
all together. If you absolutely must train the day after going out, push your session as late in the
day as possible.
8. Listen to your body. If your body is telling you no, don’t ignore it. Many injuries are 100 percent
preventable and occur as a result of pushing through pain because people feel they have to. In
fitness, the focus should be placed upon long term progress compared to short term obligation.
9. Have Fun!! Life is too short not to enjoy the time we have with our friends, family and loved
ones. Go out, have a few drinks and a great time!
written by Iva Boychok