A year from now, you will wish you had started today."
Nothing is impossible, the word itself says 'i'm possible'."
Due to parking restrictions on Delaware ave, we cannot park on the Main Street until 9am. This means, the exercise and nutrition challenge is cancelled.
8am Total body Conditioning is also cancelled... However,
Heather will hold a 45min spin at 9:15, Ryan crosstrain Tabata style at 9:30, and Kim has rowing at 9:30!
Thanks for rolling with it!
Due to the current weather conditions, all classes will be cancelled until 9AM Friday, February 14, 2014.
"If it doesn't challenge you, it doesn't change you."
This week we discussed the importance of Food as Fuel! The macronutrients Carbohydrates, Proteins, and Fats are ALL essential to our body. We require each to function efficiently.
Searching for a quick fix, a miracle pill or drink, is not going to yield a healthy result. Avoiding/ or completely eliminating a macronutrient is also unhealthy. It's important to eat a balance of macronutrients: enough calories to keep your engine fueled and your body metabolizing. Too many calories consumed will be stored as fat, conversely, too few calories could put your body in starvation mode causing you to store what you consume as well.
Carbohydrates are the main source of energy. They supply our bodies with the fuel/energy needed to operate! Brain function, kidney, liver, muscle function... All require carbohydrates! According to the USDA we need 45-65% of our calories to come from carbs.
Protein is essential for rebuilding/repairing the body! It also assists in immune function, and preserving lean muscle mass. According to the USDA we need 10-35% of our calories to come from Protein.
Fat is required for normal growth and development, to protect our organs, to absorb vitamins, and maintain cell membranes. According to the USDA we need 20-35% of our calories to come from fat.
How then do we know if we are consuming a balanced proportion of calories? We used a formula to find how many grams of each macronutrient we need based on our individual needs. For your purposes, We recommend using the myfitnesspal app to log and keep track of calorie consumption. It provides a graph breaking down your intake of macronutrients!
For our challenge, we are following the guidelines of Dr.Barry Sears, and attempting to consume a balance of 40%carb, 30%protein, and 30%fat.
Keep in mind, we have been shopping from the perimeter of the grocery store, attempting to consume foods in their most natural state! If it comes in a box, a bag, a can, or is processed, we are not eating them or are working toward eliminating them from our daily menu one meal at a time!
I challenge you to see what balance of macronutrients you currently consume. It will require a few extra minutes each day, measuring and weighing may be necessary too. If you have been working hard at losing weight and not happy with your results thus far it could be what and how much you are consuming. Often times we "think" we are eating healthy, and making smart decisions, but it turns out we are not.
Exercise sessions are going well! We've been getting our strength training and cardiovascular exercise in 2-3x per week. Building muscle doesn't have to mean big bulky muscles, it means a more efficient metabolism all day, not just during your cardio session!
If you are looking for extreme muscular physique it will take much more precision, time, dedication, and training to do so!
Keep up the good work challenge participants! See you in the gym!
All Evening Classes will take place as scheduled, except for USA Weightlifting which has been canceled.
You gain strength, courage, and confidence when you stop and look fear in the face. You say to yourself, 'I have lived through this, I can take the next thing that comes along!'
Founded by Kerri Jahelka in March of 2003 as a small private training facility located in Palmerton Pa. Kerri focused on... Read More
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