2.21.20
Hello Everyone!
I didn’t get any questions this week, so I thought I would share some information about something I have been thinking about a lot lately, Inflammation. Recently, I had a slight struggle with my nutrition. Nothing crazy, but I stopped drinking my celery juice with lunch for a couple weeks, and I started snacking on sugary treats more than usual.
The end result was achy joints, fatigue, and a little brain fog. The correlation was too obvious to ignore. Taking an analytical look it became apparent that my foot aching, my joints being generally stiff, and my lack of energy was caused by my diet choices.
The increased amounts of sugar, plus the lack of celery juice meant i had increased my consumption of inflammatory foods, and decreased my consumption of anti-inflammatory foods. And it didn’t take long for the pain to present itself. This reminds me that we should all have the goal of using food as medicine.
Yes we need to spoil ourselves now and then, but 80% of the time we should be making food choices, that heal our bodies, keep our immune systems strong and bring us closer to whatever our goals are. Anyone who reaches this amazing place would tell you, in the end, its very worth it.
I am happy to report that I was able to dial it in with my food choices about two weeks ago, and guess what!? My heal pain is gone, and my joints don’t ache one bit, in fact I just finished a 5 mile run before writing this blog! The power of food is undeniable! Make it a constant priority to continue improving your diet! Your body will thank you!
Thanks for reading!!
2.7.20
Hi All,
I received a few questions this week! Yahooo!! Take a look!
Q: Earlier this week I heard you telling someone to keep fruit consumption low, and I am confused at how eating fruit would cause me to gain weight? I was always taught that fruit was good for you?
A: Fruit is ABSOLUTELY good for you, unless you have high blood sugar. Not to be misunderstood on this one, fruit will not cause you to gain weight, but it can slow your progress.
To lose weight you need to expend more energy than you consume. Fruits contain abundant amounts of energy in the form of carbohydrates. This energy “refills your tank” so to speak, and as long as you have a full tank of energy your weight won’t budge.
This doesn’t mean you have to starve yourself to get to weight loss, it simply means you need to consume less calories, and less carbohydrates. Eating more proteins will be beneficial for weight loss too, as protein has a lower abundance of energy than carbs. Hope that helps!
Q: Do people really take the time to fill out a food log? Seems like a time consuming process!
A: Oh yeah many people across the country fill out food logs. The most successful members at Peak Physique log their food at least 5 days/week! Bill Gardner had a streak of logging his food for over a year straight!
The process of logging is very slow at first, but it gets easier as you get more familiar with the software. Eating the same foods regularly helps save time, and reserving a small portion of your day for logging at the same time everyday will help you get into the habit of getting it done quick and swiftly!
By logging you will learn SO much about what you are doing right, and wrong! If you can educate yourself about nutrition you will be unstoppable!!
Ricky
1.31.20
Hi All,
Happy Friday!! I wasn’t graced with any questions about myfitnesspal this week, so I thought today would be a good day to show you all the value of food logging! Click here to see 11 Things You’ll Learn Using Myfitnesspal. Read it! Remember this journey is for YOU! By logging food you are going to become more educated in several different areas, and that knowledge will be something you can carry with you FOREVER! Seems worth it to me! Read the article, become a better NINJA!! You can do this!!
Ricky
1-24-20
Hi All,
Its a new day! Hope you make the most of it! I didn’t get any questions this week on MYFITNESSPAL, but I did get a very common question while doing assessments the last two weeks! Take a look, and apply these principles to your nutrition. You MUST have your diet on track if you want to get any kind of results from your workouts. Fitness and nutrition go together like a car and gas, without one, the other is simply useless.
Q: How many calories should I eat if I want to lose weight?
A: This is always a tough question for me to answer largely because of all the variables that exist in the process! Today lets do a deep dive into a more clear answer to this question.
Firstly, the amount of calories you are allotted is highly influenced by your metabolism, and the amount of activity you do a day. A person who has a high metabolism and works at an active job will be able to eat a lot more calories than someone who has a slow metabolism and works at a desk job.
You need to analyze your lifestyle starting with looking at how active you are. If you have a job that requires a lot of sitting, no big deal, you just need to apply a little more discipline but if you implement some of the strategies we are about to discuss, you will succeed.
1) Make more of you calories come from proteins vs carbs. If you eat a higher abundance of protein, and limit the calories that come from foods high in carbs, you will tilt the scale quickly. This is probably the most important strategy when it comes to the calories you consume. Simply put, if you are allotted 1,200 calories, and 900 of those calories came from foods high in carbs, your weight will not move too quickly.
2. Avoid sugary soft drinks and fruit juices. This relates to number 1, but this is such a common mistake it is worth addressing. Fruit juices are WORTHLESS if you are trying to lose weight. If you want the scales to tip your way get rid of the sodas, high cal coffees, and fruit juices.
3. Drink more water. Water is a great substitute for all that sugar water you are going to say good bye to! The best part is water helps your inhibit bodies functions. Things like weight loss become easier when you are well hydrated. I’m sure you’ve heard all of this before, but it helps.
4. Exercise everyday. That’s right! Exercise everyday! I don’t mean KILL yourself 7 days a week, I mean while you are enjoying an off day from training, get off your biscuit and go for a walk for 30 minutes. If you have tight muscles, do a short stretch session and breath. Bottom line, you need to stay active, and if you do this, along with other strategies we discussed you won’t have to worry so much about counting calories.
If this answer wasn’t satisfactory, the more scientific, yet generic answer is below:
The average woman needs to eat about 2,000 calories per day to maintain her weight, and 1,500 calories per day to lose one pound of weight per week. Meanwhile, the average man needs 2,500 calories to maintain, and 2,000 to lose one pound of weight per week.
1-17-20
Hi All,
Happy Friday! I hope you have had a great week, and your 2020 is off to the start you envisioned! I have some great content for you today! Firstly, I have been passing out the new checklists that I am asking you to use moving forward! Here is a link to the master copy for future reference. https://1drv.ms/w/s!Au7fwkLcFGLvhWGpCHZKPV0tOVyF?e=nABF6v!
A question that has come up a lot as I’ve walked people through their checklists is “What Supplements Should I be Taking”? Today I want to cover the supplements that I would recommend to you! These supplements are all very safe, and very “baseline”. I am by no means a supplement expert. Through past experience I have learned what our diets lack, and what our bodies need, in abundance! Check them out!
1) Fish Oil- Fish oil is great for many reasons. A lot of research indicates fish oil helps fend off achy joints by providing a sort of lubrication. Some debate the truth in this. What I can promise is supplementing fish oil helps balance your daily consumption of Omega 3/Omega 6 fats. The belief is a good diet has a 1:1 omega 3:omega 6 consumption ratio. The average person is 1:30. Our american diets are loaded with Omega 6 and supplementing fish oil helps bring that ration closer to 1:1. bb
2) Vitamin D- Vitamin D absorption comes almost completely from the Sun. In Wisconsin winters we do not get enough sun exposure to absorb ANY vitamin D! Its crucial you supplement Vitamin D to keep a healthy balance of it in your body, especially during the winter months. Vitamin D is safe, and helps improve your energy, and mood. So if you tend to be a little less energetic in the winter, this may be a good solution for you!
3) Turmeric- Turmeric is a highly effective anti-inflammatory. I am a real believer in this supplement. Our bodies get loaded with inflammation through so many things that we do daily. A high fat meal, stress of all kinds(exercise included), and lack of quality sleep create a breeding ground for inflammation. Some of us are more prone to inflammation than others, but we can all benefit from keeping our inflammation at bay.
4) Magnesium-Is involved in hundreds of biochemical reactions in your body. Magnesium aides muscles function, cellular health, and it helps covert food into usable energy. It is said that 50% of the population doesn’t get enough through diet, which is why supplementing it is helpful.
If you want the most accurate answer about what supplements are needed for you, have a blood test done to identify what your body lacks.
That’s all I’ve got for you! I hope that helps!
Ricky
12-13-19
Hi Everyone,
Hope your week is going well, and you are giving your best effort in surviving the holidays thus far! Hopefully you have a MEP’s or activity goal for the month to keep you accountable! We are nearing the hardest part of the holidays! More parties, more stress, and busier schedules will leave you vulnerable, which means you may have to unleash some serious resilience! You can do it! Remind yourself that you are strong willed and can do whatever you want! You go this!
Below are a few questions I received since our last blog! Take a look!
Q: What is a “macro” I hear you use the term a lot and am not really sure what it means!
A: “Macro” is just another way of saying Macronutrient. Macro-nutrients by definition are what our foods are composed of- fat, protein, and carbohydrates. So when I say something like, keep an eye on your “macros” I mean observe how many grams of fat, protein, and carbohydrates you are eating! Hope that makes sense.
Q: I am having a hard time staying consistent with logging my food. Do you have any suggestions on things I can do to stay motivated?
A: If you have ambitious weight loss goals, or want to transform your physique in any fashion, you have to be “dialed” in, so to speak! Being dialed in means being in-tuned with what you are eating. What I am trying to say is, its damn important and that alone should be motivation but motivation isn’t a 24/7 thing for most of us!
We all have days and weeks where we might lose sight of ourselves, but if you are consistent and get back on the wagon, with something like food logging, you will reach your objective or goal! In my own example, I have been consitently working out since I was 14! Have I had weeks, and one time months where I was inactive? Yes! But, always knowing my commitment to fitness is for a lifetime, I always end up back at the gym!
Holding yourself accountable is also helpful! Use this Checklist, if you don’t yet https://1drv.ms/w/s!Au7fwkLcFGLvhWGpCHZKPV0tOVyF?e=nABF6v! The checklist will call on you to grade yourself daily! It works, I do it myself!
That’s all I got for you! Thanks for reading!!
12-6-19
Hi Everyone,
I hope you are all having a great day! Its Friday so that means I am posting on here to help all of you on your food logs! I didn’t get any questions this last week so I found a great article to share, “10 Most Popular Chicken Recipes” ! Take a look and enjoy! If you are like me chicken is a regular food choice so new recipes are helpful!
Next week I will have sign up for weigh-ins! If you would like to step on the scale, really quick and do a little goal setting session with me, please sign up! As always, no judgement here, just want to help you improve your health so if you have lost focus or need some motivation, get signed up ASAP!
See you soon!
Ricky
11-22-19 Notes
Hello Everyone,
Hope you are having an amazing day! Turkey day is just around the corner, and I just want to remind you that its ONE MEAL. Don’t kill yourself in one meal, and don’t kill yourself over one meal! Make good decisions like eating more of the protein options, and sampling the items that are higher in carbs. If you need a little more motivation, here is an old article about Reading Nutrition Facts and apply some of these concept at Thanksgiving this year!
Speaking of protein, we have a question in this weeks blog pertaining to that very thing! Take a look!
Q: What are some good protein bars that you recommend? Do you recommend them more as a snack or as part of a meal?
A: Great question! My two favorite kinds of protein bars are Quest Bars, and Larabars! Both consist of just a few ingredients, and non of which are refined sugar. You can’t indulge in 3 of these things, but one bar for sustainability is great! I’m sure there are other great kinds on the market, but these are the two that I know for sure have a great reputation!
I would recommend keeping protein bars as more of a snack option, as it doesn’t fill all the voids that a traditional meal does! If in the case however that you MUST eat something, and its either going to be McDonalds or a protein bar, I would most absolutely chose the protein bar! Hope that helps!
11-15-19 Notes
Hey Everyone,
Happy Friday! Its sunny, and kind of warm day which is very much a blessing! I am excited to report we have a couple questions this week! Thanks to those of you who submitted! If you have a question yourself, please submit to the form below!
Read up, and enjoy the information below!
Thanks,
Ricky
Q: What do you recommend I eat before and after workouts?
A: Although I could give a long winded answer for this, I will keep it simple and short!
Pre-workout– 1-2 hours before your workout, you should eat a small balanced meal of protein, fat, and carbs. This will provide your body fuel to keep you moving during your workout. A good example would be an apple and peanut butter, or greek yogurt, blueberries, and almonds. Bottom line, keep the meal small, NO SPICE, and keep a good balance of protein, carbs, and fat.
Post Workout– If you have an appetite you should eat a large quantity of protein as soon as you can, following your workout. Research shows your body is most receptive to using the protein that you eat to repair damaged muscle tissue immediately after workouts. A word of caution though, if you are trying to lose weight, I recommend you hold off eating your dosage of protein for at least 60 minutes after a workout to help your body continue to burn from the workout.
Hope this helps!
Q: What do you think of the keto diet?
A: The keto diet is a highly effective way to lose weight quickly. When you are in ketosis your body is in a constant state of fat burning, since your body is using the fat to supply you with energy. If you are someone who likes to see results quickly, and you have a remarkable amount of discipline, the keto diet is amazing.
The negatives of the keto diet is sustaining a keto lifestyle long term could lead to long term health issues. A lot of research has indicated ketosis raises the acidic levels in your blood, which many believe invites a variety of different cancers. Although I have never read anything definitive to back these claims, the science makes sense, and from doing the diet for a while myself, I can say I didn’t feel all that great.
Another problem is people tend to reintroduce old habits after reaching their goal weight, and in the long term end up putting the weight back on. You need to have a healthy lifestyle post-keto where you reintroduce healthy carbs from vegetables and fruits while staying away from refined sugars.
In short, yes I would recommend the keto diet, as a short term plan but, I would like to see you adopt
11-9-19 Notes
Afternoon Everyone,
Hope you are doing great and kicking butt on your weekly tasks! I didn’t get any questions this week so to keep you engaged I would like you to read this great article about “Why you crave sugar”! Please let me know if you have any questions and I look forward to seeing you soon!
Take a look!
Ricky Grabow
11-1-19 Notes
Hi Everyone,
We are nearing a scary time, the holidays! You need to be prepared with challenging goals, and a strategy to compliment it. If your Thanksgiving tends to be a day of access and the bloating and exhaustion that accompanies it, consider eating more proteins, and less carbs!
This means choosing more turkey, and less mashed potatoes and gravy. More cheese, less desert pastries. Fact is with a plan in place coupled with some good ole will power you can walk away from the holidays empowered and ready to SMASH your New Years goals!!
Again your strategy around surviving the holidays is about control. Today I want to heighten your awareness of on why sugar is so demonized. There is most definitely some science behind why excess sugar consumption prevents weight loss, and this link will teach you some of that science!
Stay strong, and please submit your questions below! I would love to have some discussion to bring value to us, as a group next week!
Thanks,
Ricky
10-25-19 Notes
Good afternoon everyone,
Hope you have had a great week and have been able to kick some butt on your food log! Keeping up with your log as we head into the holidays is crucial! Own everything you eat, including every bite of damn Halloween candy, even if its a snickers bite. Happy to report we have a couple questions that were posted over the last week! Take a look and enjoy an old blog post about low calorie foods that are high in protein! If you need more protein, this is your chance!!
Q: Sometimes when I log foods on myfitnesspal the numbers don’t add up correctly. Is there a way I can adjust the calories, protein, etc when this happens?
A: There is a way around this, and if the numbers myfitnesspal provides seem incorrect, you can manually add your foods macros in simply by:
1) Searching the nutrition facts of your food item on google.
2) On myfitnesspal- click Quick Tools and select Quick Add Calories, and you can now enter the macros provided by google. Just be sure to delete your original entry so you don’t get double charged!
Q: Myfitnesspal has given me a daily calorie goal that is a lot higher than what I normally eat. How many calories do you think I should be eating?
A: If you are satisfied with less calories than myfitnesspal recommends, then I strongly recommend continuing to eat like you are! Fact is, if you are comfortable with less calories you will lose weight faster.
I would prefer you put more effort into keeping your carbohydrate consumption lower than the recommended number. If you have a high abundance of carbs in your diet, losing weight will be a very slow process. Once you get your carb consumption under control your body will start to use your fat and muscle storages in replacement for the missing carbs. Once you reach this point your weight will drop quickly! Go get it!!
10-11-19 Notes
Question: Do we need to log on myfitnesspal or can we log on a notepad?
Answer: You can log anyway you please. We want you to do whatever is most convenient for you, so if that means writing it down, please go ahead! The only catch is you will have to bring your log to the gym so a coach can look at what you’ve logged and provide feedback!
Looking for more consistency on your food log, and in general?
Attached is the checklist document that I have been discussing at the gym! This checklist will “game-ify” your process which, could help keep you focused, if you respond well to that type of thing! I have left a few columns blank so that you can add your own challenges in! Print it from here and follow along with it through out the week! This will keep you accountable, if you use it, so USE IT!!! https://1drv.ms/w/s!Au7fwkLcFGLvhWGpCHZKPV0tOVyF?e=nABF6v
10-4-19 Notes
Hi Everyone,
Hope you have been rocking on your food log, and if you are in group and haven’t scheduled your assessment yet, please make sure you get scheduled ASAP! I didn’t receive any questions this week, so I decided to share this great article on “12 Quick Tips for Success with Myfitnesspal”! The tips in this article are helpful for new users, and veterans, so take a look, and be sure to keep on your food log! If you are unsure of how much you should be eating, take a look at this great article on proper portion size! See you soon!
Ricky Grabow
Submit Myfitnesspal questions here:
