In short, yes.
The number one suggestion I have in terms of supps and vitamins is to be aware. The number one thing you do not want to do is spend money that you don't need to be spending right?? I know most of us would rather use that extra mula for a lil bit of fun here and there.
I will post a blog on and vlog on what supps/vitamins I am taking,where I get them all, and why I take them!
How are you supposed to know if you need them?
What happens if you take supps/vitamins you do not need?
There are certain vitamins that can actually do damage to your body when they are in excess. Especially, A, D, E, and Iron. This is why I think it is important to consult with your doctor or really look closely at your consistent dietary habits for holes or excess.
What should I be taking?
Like I mentioned, it all comes down to your dietary needs. Best way to know what you need is through a health professional who can run tests for you. When you know or have an idea of what your diet is lacking then you can supplement your diet with the proper nutrients...IF they are proper...hmm? Make sure you know and research the chemical makeup, preparation, and affects/reactions with the human body. My dad is really good about his supplement research and once recommended to me to look at the ingredient(s) and then research each individual ingredient (this is more standard for a supplement rather than a vitamin) but still important! Also try to find a company/distributor you trust.
'Manufacturers are also responsible for the product’s purity, and they must accurately list ingredients and their amounts. But there’s no regulatory agency that makes sure that labels match what’s in the bottles. You risk getting less, or sometimes more, of the listed ingredients. All of the ingredients may not even be listed.''
Consult with your doctor or dietitian. There is a lot to learn and know behind each individual vitamin and supplement. You really must consider your options and ask your doctor to tell you a bit about them all. Keep in mind some may even have reverse affects when mixed or could negate each other when taken together. Smartest thing to do is ask your doctor what is going on in that lil round pill or chewable before you take them willy nilly.
Now it is up to you, get in the gym and mix it up. You need to do all types of training for the best results. Variation within a consistent routine plan and program is good and keeps your muscles, mind, and body guessing. Hit the weight room and throw in some High Intensity Interval Training! You will not regret it and your body will thank you for it!
As we all know, it can be hard to resist the urge to sink our teeth into a large piece of chocolate or splurge on some cookies and mindlessly go through a family size bag of M&M’s…
What we don’t always know is why?? WHY can’t you stop once you start?! Here’s what you need to know:
1. Refined Carbs and Sugar/High Glycemic Carbs= Quick Blood Sugar Highs followed by Lows (crashes)
2. Blood Sugar Highs and Lows= activation of a trigger response in the brain for cravings, hunger, and rewards
a. Rewards and pleasure center react and have been shown to light up more for the cake than the kale
3. High Glycemic Foods= oooooh I can have a few more, and more, aaaannddd where’d it all go??
a. Recent study showed that when a group of subjects were given a milkshake with high glycemic syrups they were much hungrier four hours later and on top of that the brain region which regulates cravings, addictions, and hunger was super active. The cause of this was the intense plummet of blood sugar which means the brain goes into protection and is now more inclined to find something to eat that will get the blood sugar back up again and what does that mean... more over eating of the high glycemic foods.
These studies and results are a great example of why I believe in eating healthy and within my caloric goals rather than unhealthy till it fits macros and calories. But it is important to remember that not everyone is going to respond that way to sugary foods. With all things considered, there is not one specific formula for everyone and it is VERY important that you seek out the attention you need when it comes to nutrition. Obviously calories are not the only thing that matters in your fitness journey. Foods have chemistry with the body and different foods react differently with our cells, muscles, and other body parts and functions; knowing how our body responds to certain foods can be very helpful in achieving the best results. Some people may need to focus more on what they are eating rather along with how much. It is all a science. Even though I believe in the calories in vs. calories out formula, I believe there are multiple methods to the madness and tons of ways to go about achieving our goals.
I have found that a lot of people find it helpful to indulge in their craving with just a small amount or taste, while I also know many like me who wait days and days and weeks until indulging in those cravings even though they will have them. It is best to get in a consistent pattern which you can realistically maintain for life in the effort to better in health.
There is no need to over think the process though, take it all in and have a plan. Just ease into the process so you can stick with it and not worry about rebounding:) Soon I will be discussing doing what works best for you since there’s so much information out there it Is important to find your fit…literally.
In the world of fitness there's a ton of different ways to eat, train, think, and look I always say do what works best for you and that you can stick with.
My decision to do clean eating over if it fits your macro eating was pretty simple:
1. I didn't know about iifym at the time I began my journey
2. When I found out about it it just didn't sit well with me
I can grasp the concept simply that our body really doesn't know the difference between an apple and an Oreo in the grand scheme of things but I couldn't grasp the idea of filling my body with crappy, man made, chemically produced food.
Of course I love me some Oreos and would way rather munch on those than an apple but I know my body and I know it would make me feel like crap.
iifym is basically eating anything as long as it "fits your macros". Macros being proteins, carbs, and fats. So if you can have 140 grams of carbs a day then iifym would allow you to get that however you choose; donuts anyone?
Clean eating on the other hand would mean getting that amount of carbs through healthier carb choices; anyone up for some sweet potatoes?
Alright so I know iifym sounds extremely intriguing and tempting. There have been many times when I've thought wow I could just eat like complete sh** and still make lean gains, maybe I should. But then I think about my fitness journey and why I started.
I wanted to accelerate my athleticism past where it already was, aesthetically be more pleasing to the eye and feel comfortable in my skin, be healthier and make better decisions when eating. I cannot feel comfortable in my skin if I'm filled with cookies (my fav) and how is having tons of sugary good Yums making better decisions?? It's not..
I have nothing against iifym because I know it is exactly what people need sometimes, the body doesn't know the difference (a macro is a macro), and it allows people to indulge with flexible dieting, plus the results can be insane!!
However, my choice was and is based on the fact that I feel better in many aspects of life. Mentally, I feel accomplished and disciplined with my self control and ability to stick to my meals while still getting what I need. My body feels much more energized and fulfilled rather than craving more, being sluggish, or feeling bloated/full. My skin is much happier, my eyes have much more spark and my mood is wayyyyyyy more tolerable. And I honestly feel like In the long run I will be much better off than if I had lived off of the man made goodies.
This is my personal choice and everyone needs to do what's best for them. I indulge in a cheat day or a cheat meal once a week most of the time to be sure I can have a lil more sweetness or saltiness to withstand my cravings for the following week. When I don't allow myself to cheat I will crave more, my mood lowers, my self control is in question, and I am mentally not on track. Plus cheat meals are perfect for increasing leptin levels (the fat burning hormone) which I will talk more about in another blog post!
Basically I have nothing against flexible dieting if you're doing it for you and its propelling you forward towards your fitness goals. Like all things in health and wellness, do it for yourself, do what works for you, and do it 100%.
Body image can be a real struggle for everyone. I've learned that I am not always the nicest or the most forgiving when it comes to how I see myself in a mirror. Overtime I have developed the constant desire to become better and always strive for more and allow greatness to consume me. With that I have found I will never be truly truly satisfied. I look in the mirror sometimes and I'm like okay no this is horrible I haven't changed at all I look terrible I feel gross and just hating on myself. But then there are other times when I'm feelin good and I look in the mirror and I have a ton of confidence whether it be from the gym pump I'm getting or looking back and thinkin of where I used to be. I get excited about little things because I should. We all deserve to love our bodies. And as hard as it is to do that everyday. It shouldn't be so weird when someone actually embraces their image and says "you know what I'm lookin good" or "I'm feelin great today". It is more of an issue to me that we cannot except the confidence some exude because we are so fixated as a society on focusing on what we need to change. Like I mentioned its hard and I am guilty of constant self hate and dissatisfaction upon seeing my body. But I am also guilty of feelin good and like I can take on anything life throws at me. I remember that it's not all about how you look it's about how you feel and what you are capable of. I know my strengths and I know they are so much more powerful than my weaknesses or my tendencies to judge myself like I'm never good enough or never will be when in fact I know I am and I accept that I want to be better everyday while still appreciating my accomplishments. One should not consider someone with confidence posting a picture of the human body (which we've all seen and have so it doesn't have to be sexualized unless you allow it to be) stranger than someone who is constantly doubting and hating themselves. Come one people, it's like no ones thoughts are enough. Either someone is too confident or too hard on themselves yet neither end of the spectrum is ever accepted. So how will we ever make progress or see changes in how people see themselves if we discourage both behaviors. Promoting self love is important but it does no good if you turn around and hate on people who exude it. Let's be real here, this world is never going to fully accept anything besides life and death so live your life and be happy in your skin because you've earned it and because it can do so much for you. If you're not where you want to be the beautiful thing is, you can change, and it's up to you to do so.
1 banana (frozen or not)
Milk or water
Protein scoop of choice (I used mint chocolate chip)
TASTES JUST LIKE IT. NEED THIS IN YOUR LIFE especially if you're Gavin cravings!
Also try a chocolate banana pb ice cream
|Celeste Rains-Turk; Celestial_Fit International and Building More than Just a Body||