3 Types of Carbs that Will Help You Reach Your Weight Loss Goals

Why is it that carbs get a bad reputation in the nutrition world. Today, we are set to answer that question and more about the mystery that is carbohydrates!

I could go on for hours about how carbs play into our lives but for time’s sake, I’ll highlight 3 reasons why carbohydrates are good for you!

What does your day feel like when you are “carb depleted”? Pretty sluggish, right? That’s because we aren’t fueling our body with what it needs to perform at it’s best!

If we look at carbohydrates (and Fats) as if they are fuel for the energy that we NEED to perform our best each day, then we can begin to build a healthy perception of them. Carbohydrates are consumed and converted to energy by the body so that we can work, exercise, move, enjoy our hobbies, as well as fuel our brains! What options do we have to bring healthy carbs into our daily routines? SO MANY!

Let’s break carbs down into three basic groups. Haha, I love nutrition puns.

  1. Complex carbs- veggies and grains make up this category of carbohydrates. This is where we like to focus our consumption of carbs because they last longer as fuel for the body! If your goals are to run a half marathon, you need more complex carbs than a golfer. My favorites include sweet potatoes, quinoa, brown rice, broccoli, spinach, celery, carrots, and so much more.
  2. Simple carbs- these are sugars that break down quickly in the body but if left unused by the muscles or the brain, they just sit and wait to be turned into body weight. Included here are processed sweets (candy), table/cooking sugar (sucrose), fruits (fructose), starches (bread, alcohol, pasta), etc.
  3. Fiber- insoluble or soluble, fiber is necessary for the digestive tract to absorb the complex carbs, healthy fats, and proteins in our nutrition plan. Did you know Americans get about 30% of their daily requirement of fiber per day?! This type of carb can be found in the skin of fruit and veggies or in a simple supplement to get a minimum of 10 grams per day!

Hope this cleared up the questions many busy adults have around why they should be getting anywhere between 25-55% of their nutrition from carbohydrates! If you have questions you’d like answered, click here now to grab our free Meal Prep guide discover more healthy ways you can save time, money, and include carbs in your diet!

Five Things You Can Do to Improve Mental Health While Social Distancing

Yesterday, we heard that gyms, theaters, and casinos were required to close by mandate from the Governor of Colorado.

That leaves many in our community without a place to workout and we are so grateful to be able to provide online training programs from Fit Life Championsthat can easily be done at home.  Just click one of the links below to get a free trial now!

30!- Body Weight In Home Workout– Below is workout #1!

Minimal Equipment Needed- In Home/Private Gym Free Week Trial

Who is the perfect fit for these programs?! Check out the video below to hear from our actual clients!

Just like you, we are left wondering what’s next and have asked ourselves “What am I going to do to keep busy, entertained, and healthy during the recommended time of social distancing?”  

Within our Believe Be Real Be Bold community, we have amazing experts in the fields of psychology, therapy, and health and wellness.  We’ve reached out to them, sometimes during a session ;), and asked them to share their best advice to keep up with our self-care routines!  Here’s what they had to say…

  1. Keep active- go for walks, workout at home or in the park with our workouts listed above, cook at home vs. order take out
  2. Keep learning- now is an amazing time to pick up that book you never finished, or purchase an online course you’ve been meaning to try.  We love podcasts and the Believe Be Real Be Bold podcast has over 110 episodes to learn self-care, healthy boundaries, and personal growth tools from mental health experts and real life daters!  Have you ever though of becoming a personal trainer? Read Dave’s memoir to learn more about my journey with depression and anxiety while building my business!  Click here to read Aspire Higher for FREE!
  3. Keep Socializing- call your best friend, call your parents, siblings, and children.  Avoid the minimum effort of texting because we need our connections and relationships now more than ever to stay positive!  This week, I am inviting these experts to go LIVE with me on Instagram and Facebook through the Believe Be Real Be Bold podcast to improve our mental health and relationships!  Follow those accounts for more details by clicking the links here Instagram and Facebook
  4. Find new hobbies- Building upon the recommendation to learn new things, we want to encourage you to finally learn the guitar, learn a new language or start that novel you always wanted to write!  I completed my memoir within about four months and I’m happy to help you do the same!  What are you most passionate about right now?  Have you ever wanted to start a podcast?  I’ll teach you how!  I’ve got the time…
  5. Keep Connecting with your Partner- Thriving during the isolation we are feeling right now is so important for our mental health.  Ways you can deepen the connection between you and your partner are boundless, but what we love to recommend are 1. Read a book together and discuss 2. Take stock of your values and goals and discuss 3. Watch movies (documentaries) together and discuss 4. Play a new card game, board game, naughty game 5.  Have lots of sex

We are here for you.  Reach out if you need health, wealth, fitness, and nutrition advice of any kind.  My calendar is wide open for the next month!  Schedule a call with me here

-Dave Glaser, owner Fit Life Champions

P.S. Have you seen the physioball series of videos we are giving away for free as your workout of the day?!  If you know of any friends, family, or coworkers that want to get stronger physically, mentally, and emotionally, please share any of this link or blog post with them!!  Here’s a sample video of those workouts!

Knee Crunch with Oblique Twist

Simply just forward this post to your favorite workout buddy or partner to get them moving too!

How to Make the Best Use of Your Time at the Gym

We are all busy and probably struggle to get a workout in when we have so many other demands for our time like work, family, hobbies, and household responsibilities. Most people do not have unlimited time to spend at the gym or working out at home, so having a plan for our workout will help ensure that we are getting in and getting out in a reasonable amount of time! Here are 15 tips to make the best use of your time at the gym.

Before we begin, it is always best to vary your workouts. Your body adapts to the same routine very quickly, so it’s imperative to mix up and change your routine up. Most experts recommend changing your routine at least every six to eight weeks, or even more often if you like the variety. Plus it helps keep your motivation higher and prevents boredom. These are not one-size-fits-all recommendations, it’s always important to consider your personal goals, preferences, and abilities. 

  1. Keep socializing, social media, and texting to a minimum. It may seem like these distractions only take a minute or so here and there, but the time adds up. Plus they take your focus away from your ultimate goal of getting an awesome workout completed in the most time efficient way possible. 
  2. Have a plan before you go to work out. Start with a warm-up (five to ten minutes), then move to either cardio or resistance training and switch halfway through (if you are doing both in the same exercise session). Use a comprehensive exercise library with instructions, photos, videos, and muscles worked like on Exercise.com. Finish with a cool down and flexibility/stretching at the end (ten minutes). 
  3. Include the warm-up, cool down, or flexibility/stretching exercises in your routine, don’t skip out on them to save time. The warm-up should only take five to ten minutes and cool down and flexibility around ten minutes. Both are a very important part of your workout and very beneficial to health and well-being. Flexibility helps us move better during normal daily activities and functional movements, like reaching to grab something from a high shelf or getting in and out of our car. 
  4. Consider high-intensity interval training (HIIT) to save time on cardiovascular activities. Research supports the health benefits of HIIT, which usually take less time to complete when compared to steady-state intensity cardiovascular exercises. For example, spending 15-20 minutes doing intervals of vigorous effort with short rest periods has comparable health and cardiovascular benefits as 30 minutes of running on the treadmill at the same speed (Foster et al., 2015).
  5. Don’t forget about full-body cardiovascular and power exercises like burpees, jumping jacks, squat jumps, or jumping rope. They don’t take a lot of time, don’t take a lot of space or equipment, and get your heart rate up quickly. 
  6. Focus on multi-joint, compound, or combination activities in the weight room. Examples of multi-joint or compound exercises include squats, deadlifts, or kettlebell swings. Focus on combination exercises like bicep curls with a shoulder press or bench squat with a lateral raise. Body weight exercises like push-ups, lunges, planks, or wall sits are also time efficient and do not require any equipment.  
  7. Another tip for the weight room is to complete an upper body exercise, then while you are resting, complete a lower body exercise. This is what fitness professionals call a “superset” and it’s just when you alternate exercises with no rest in between. For example, do one set of bent over rows then immediately do one set of lunges. This allows the first group of muscles to rest while you are working out the second group. It is a very effective way to utilize your time. You are still allowing one group of muscles to rest while the other muscle group is active.
  8. One more tip for resistance training to keep your workout simple and straightforward. Two sets of ten repetitions is easy to remember, time efficient, and works both muscular strength and muscular endurance. 
  9. Consider taking a class where the workout is pre-designed for you, like a streaming fitness class, yoga class, spinning class, bootcamp, Camp Gladiator, OrangeTheory fitness, Crossfit, F45, or 9Round. All you have to do is show up, work out, then leave. 
  10. Find a certified personal trainer and let them know you want the most effective workout in the time you have available (30, 45, 60 minutes, etc) and let the professional design a great workout for you. Personal trainers have a wealth of experience designing exercise routines and can take the guesswork out of it for you to get a full-body workout in the time you have available. 
  11. Use a fitness wearable, like a Garmin, Apple watch, or Fitbit to track your calories and heart rate. Set a goal for your calories burned or minutes that your heart rate is in the cardio or peak heart rate zone. There are a lot of mobile apps available that can track calories burned and/or heart rate zones with your wearable device. Once you reach that goal, move on to your cool down and flexibility exercises to finish your workout. 
  12. Complete a circuit training routine with a friend. Find a workout plan online or on an app, or many fitness professionals also post routines on their social media. Take turns timing your exercises, or do them at the same time, and help push each other to the finish. 
  13. Design your workout playlist ahead of time or consider a mobile app that already has playlists ready to go, like Spotify or RockMyRun. This keeps you from stopping to change songs or playlists during your workout. You can just start it and let it play for your entire workout!
  14. Figure out the time of day when your energy levels are the highest and you feel the best working out. It might take some trial and error for a few weeks to determine this, but it will help prevent the sluggishness which might slow down your workout. 
  15. Get plenty of recovery and sleep. Recovery, rest, and sleep are the critical times when your body repairs itself from the effects of exercise, including rebuilding muscles, repairing tissues, and replenishing energy stores. Sleep and exercise have a reciprocal relationship, they both influence each other (Chennaoui, Arnal, Sauvet, & Léger, 2015). Adequate recovery and sleep ensures that you will be able to maximize your workouts and be at the top of your game!

References:

Chennaoui, M., Arnal, P. J., Sauvet, F., Léger, D. (2015). Sleep and exercise: A reciprocal issue? Sleep Medicine Reviews, 20, 59-72, https://doi.org/10.1016/j.smrv.2014.06.008.

Foster, C., Farland, C. V., Guidotti, F., Harbin, M., Roberts, B., Schuette, J., … Porcari, J. P. (2015). The effects of high intensity interval training vs steady state training on aerobic and anaerobic capacity. Journal of Sports Science & Medicine, 14(4), 747–755.

Melissa Morris is a professor by day and a part-time writer for Exercise.com. Melissa has a BS and MS in exercise science and an EdD in educational leadership. She teaches nutrition and applied kinesiology at the University of Tampa and has worked in health education, fitness, and nutrition for 15 years. In her free time, Melissa loves to workout at Orangetheory fitness and run 5K and 10K races.

Bio:

What Fitness Equipment Do I Need to Workout at Home?

We are excited to welcome you to the only online personal training program for busy adults that want to improve mental health, decrease stress, and boost energy!

Before you get started, it is important to make sure that you have the equipment needed to perform all of the exercises. So here is your shopping list with fitness equipment that will allow you to exercise in the comfort of your home safely and efficiently.

Must haves in order to get started right away:

– Dumbbells (two pairs ranging from 15 to 50 lbs.) – besides the 25# you have, look for 15s, 20s, and 30s to get started or select the power block feature below!
– Swiss Ball
– Bands with Handles
– Pull Up Bar

Recommended equipment to get more out of your workout experience.

– Flat Bands
– Kettlebells (two kettlebells ranging between 15 and 50 lbs.)
– Power Block (Power Blocks are essentially dumbbells with variable resistance)- as a better investment and substitute to dumbbells

Email us know if you have any questions, and enjoy you workout!

Brand Ambassador Program

Do you want to make a quick $50?!

Are you looking to make extra income in the fitness and nutrition industry?

Fit Life Champions has a brand ambassador program that’s the right fit for you!  In order for you to know exactly how to share the program with others, we will give you access to a FREE weeklong program to try out immediately!

Simply share your unique code with friends and family and earn $50 per referral!

Click HERE NOW now to apply!  And watch the video below to learn more details!

The 5 Best Books that Help You Reach Your Fitness Goals

Five years ago when we began our coaching journey, we stressed how important exercise was to help you reach your goals.  And while very impactful to help you reach your goals, fitness alone will not make as big of a change!

We realized after about a year and a half that we weren’t providing the elite level of service that we held ourselves to so we dedicated 18 weeks to learning the advanced application of sports nutrition from Precision Nutrition!  That education was a game changer for our community once we added in the #PrepWars Meal Prep Workshop!

Finally, we discovered the next step to help you reach your fitness goals was to add in some very important books that launched our clients forward!

The TOP 5 LIFE CHANGING books we recommend along with a the top 3 reasons they make a difference are….

The Power of Habit by Charles Duhigg

  1. The key to exercising regularly, losing weight, raising exceptional children, becoming more productive, building revolutionary companies and social movements, and achieving success is understanding how habits work.
  2. Exercise is a keystone habit that impacts every area of your life because it boosts energy, decreases stress, and establishes a routine.
  3. Once a routine of exercise has begun, nutrition changes soon follow to support the additional energy expenditure while building lean muscle mass and decreasing body composition.

The Big Leap by Gay Hendricks

  1. This book demonstrates how to eliminate the barriers to success by overcoming false fears and beliefs.
  2. Two limiting beliefs that stand out are Burden and Not Feeling Good Enough, this book helps lay out a strategy to overcome these debilitating limiting beliefs.
  3. “Each of us has an inner thermostat setting that determines how much love, success, and creativity we allow ourselves to enjoy. When we exceed our inner thermostat setting, we will often do something to sabotage ourselves, causing us to drop back into the old, familiar zone where we feel secure.”

Find Your Why by Simon Sinek

  1. “If we want to feel an undying passion for our work, if we want to feel we are contributing to something bigger than ourselves, we all need to know our WHY.”
  2. Finding and committing wholeheartedly to your purpose helps to remind us why we begin a fitness journey and keeps us on the path when distractions or set backs arise.
  3. “Before we can stand out, we must first get clear on what we stand for.”

Mindset by Carol Dewick

  1. It is your mindset that will help you achieve your goals quickly and safely.  If you have a growth mindset you are more likely to believe that you will reach the destination you set out on a quest for.
  2. “No matter what your ability is, effort is what ignites that ability and turns it into accomplishment.”
  3. When you avoid the trap of a fixed mindset, your achievements will come to you faster and are more likely to stick as a lifestyle change.

The Sacred Enneagram by Chris Heurtz

  1. By learning and identifying our personalities, we can recognize our tendencies, both good and bad in order to become our best selves.
  2. “When it comes to recognizing the truth of our own identities, most of us experience a symbolic version of blindness that keeps us from seeing ourselves for who we really are.”
  3. Our personal growth journey is propelled forward by connecting with our identity and our personalities.  Once a connection is made with out true selves, our spiritual journey can begin wholeheartedly.

By combining a strong purpose with a safe and effective workout and nutrition program, we see our clients reach their goals faster than any one of the three dimensions on their own.

To connect with a certified personal trainer at Fit Life Champions, book a complimentary consultation at www.calendly.com/riseup