Hey guys, I'm still alive and kicking! So exciting news on my end real quick! I started back up with school (Whoot Whoot)! Good luck to anybody who recently started their semester, may straight A's be in your near future! For this weeks blog I will be discussing how to quickly and effectively prepare fat burning, muscle-building, healthy meals! First off, let’s talk about how everyone hates meal prepping and see it as a negative. My favorite thing people say is the good ol “I just feel like I'm eating the same stuff over and over”.
There are tons of theories on what foods to include in your prep but here is an insight on the basic framework of meal-prepping.
*Feel free to make substitutions as needed if you follow a diet that is raw, vegan, gluten-free etc.
Disclaimer*** Don’t treat fats as your enemy! Just realize that you only need them in moderation.
That’s right, I said it… you can, of course, include other foods in your meals. Avocado, nuts, seeds and other healthy fats all play a role in your meals The thing is, they are calorically dense and play a very small role. Usually it is one tablespoon of guacamole or the cooking of your food in oil to be more than enough fat for a meal.
Cooking Foods For Prep
So you’ve got your protein, veggies and starchy carbs. Now it's time to cook!
Important to note: you can't deep fry squash and call it healthy…(dang it). Try these tips for your clean eating recipes!
Equipment Necessities To Have Handy!
Tips To Remember To Wrap Up
Thanks for reading, I hope y'all learned a little something. I LOVE cooking and I just want everyone to love it as much as I do. Meal prepping doesn't have to be boring and tasteless! Next time your meal prepping, I hope you take what you learned here into consideration and put it to good use! Have a great weekend and happy meal-prepping!
If you have any questions for me or just want to chit chat, feel free to send me an email: Madisonwittmer@soaringeaglefitness.com
Hey yall, did you miss me? I missed you guys. So, for this week I wanted to find a topic that was a little controversial and put in my educated two cents. So this is a topic that was brought to my attention, Waist Trainers. You know those things you see people wrap around their stomachs in the gym or out and about.
The first issue I must address when talking about this topic is the idolization of the social media models. I know I find myself scrolling through Instagram pages curious to see what workouts the “fittest in the world” are doing this week or what the Kardashians use to get their hourglass figure. Let’s face it ladies, we see famous celebs using waist trainers and they have the perfect body that we dream of, its only natural to want to use what they use! While these celebrities may advertise equipment, what they fail to tell you is the products alone did not get them the sought-after figure.
What the heck is “Waist Training”?!
Waist training or “cinching” as it has been called has been around for hundreds of years but wasn’t used in the fitness industry until the 2000’s by celebrities for the perfect hourglass figure. Waist cinchers (waist trainers) are shaping garments that specifically target the abdomen area. They are designed to provide a slimming effect underneath your clothing and usually shave about 1-2 inches from your waistline when wearing one. Most of these are made from spandex or nylon materials with some plastic bonding for the ribs. People often workout with these on and even wear them while sleeping…so ultimately, they are being worn 24/7 to keep their figure.
This is such a controversial topic that many women are eager to find out about. Many critics and reviewers say waist training is unsafe or can cause bruised ribs, acid reflux, shallow breathing and more commonly back pain. You start out wearing a waist cincher (waist trainer) every other day and eventually every single day during the day and night. A majority of people tighten the hooks or strap the Velcro to tight on waist cinchers too early- this is what causes the negative health issues.
Doing this can lead to negative health effects as previously stated. One fact I learned that shocked me is the tendency these waist trainers have in redistributing organs, very similar to the way your body naturally acts during pregnancy- only thing is, you’re not pregnant.
It’s important to note that all of us whom admire the Kardashians and other fitness models’ hour glass figures that waist cinchers DID NOT magically cause weight loss. These are simply used to shape figures- they DO NOT lead to weight loss. Wearing these will suppress appetites at times but they are not some magic garment that melts fat away, they simply redistribute the fat to another area of your body. The waist cincher does not modify your hips, but it can shift your two bottom ribs (like actually shift them). This is also known as “floating ribs”; waist training with the assistance of time can shift these two ribs to give you an hourglass figure (though not permanent).
Sounds scary right? Your bones are literally moving in your body and your lungs are being smashed. Some women have actually passed out, broken their ribs and have had many other injuries while trying to achieve the perfect body using this method. The only scientifically proven way to reduce fat in an area (for this post specifically the stomach area) is through proper nutrition and exercise.
There may be a few supplements that are “proven” to reduce fat but the most effective way is through your diet and exercise. If you use waist band techniques to squeeze your stomach in, all the fat will disperse to a different area-never ridding the body of the fat- when you aren’t suppressing it anymore (stop wearing a waist band) it will go right back. *mic drop*. Why would you put yourself through the pain? it sounds miserable too me, especially when there are no permanent results. Frankly, if you have to continuously put yourself through the pain and stress on the body that this garment causes everyday to reap the benefits I don’t see it being worth it.
Yes, you can get away with wearing a waist trainer without serious harm. If your serious about your weight loss and want it to be long term I would HIGHLY recommend healthy eating and a good exercise regimen. I hope everyone found what they were looking for on the topic of waist trainers! Keep admiring your social media fitness stars, they are great! Just please do not compare yourself, many of them have great bodies to begin with. They can get away with things most of us can’t, please don’t end up injuring yourself trying to achieve what they have through the means of shortcuts. Have a wonderful weekend!
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Hi everyone! I hope you all had an amazing 4th. I don’t know about you guys, but all I wanted this year was good food and good company…and that is exactly what I got! Before I get into this weeks blog I would like to remind everyone the reason we celebrate the 4th of July; America being founded and our Independence Day. It is such a great thing to be able to say that we, as American’s, live free. I am forever thankful for the brave men and women that fight for our country to keep it that way.
Now for this weeks topic, I will be addressing why recovery is important and why we need to pay attention to what our bodies are telling us! We all know how awful injuries are and how far behind you can get if they occur. Exercise is extremely important, what is just as important is how we care for our bodies after a workout. Lets talk about the main checkpoints of WHY we need to recover:
2.Getting Proper Nutrients After A Workout.
The infamous term “overtraining” is said to be a myth, truth is, its not. It is fact that if you train the same muscle groups everyday they will become overly fatigued(also known as overtraining). Overtraining is described as an imbalance between training and recovery. The body repairs itself in the time between workouts so continuous training can actually weaken you. So this is where “rest days” come into play. If you exercise everyday it is in your bodies best interest to take a rest day. You may feel guilty for taking a day off, but I promise your muscles are thanking you for a little break! (Plus, who doesn’t want to lay up on the couch and binge watch Netflix on Sundays? I know I do). Rest is a physicality that is necessary for your muscles to rebuild and strengthen. Building-in recovery time to your training program is vital because the body has to adapt to the stress of exercise. Muscles being under constant stress is not something that is normal. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise (or any physical work) causes muscle tissue breakdown and the depletion of muscle glycogen (energy stores), as well as fluid loss. Recovery time allows things such as these to be replenished and tissue to be repaired. Without the correct amount of time to repair, the body will continue to breakdown these things. Symptoms of overtraining syndrome are staleness, depression, decreased performance, and increase risk of injury-all things we wish to avoid.
So, now that we have worst possible outcome over-with, lets get to the important and more easily inflicted areas we need to target when recovering. FOOD!!! “The best thing since sliced bread”…Except bread is not ideal for a good recovery meal (only if its whole-grain) L. We’re talking carbs, baby! Every diet you look into normally says a big fat no to carbs, but our bodies actually need (some) carbs. There is such thing as ‘good carbs’ and ‘bad carbs’. We want the good guys. Carbohydrates should be the body’s main source of energy in a healthy balanced diet. Carbs are a very highly debated topic in the weight loss world. Popular diets such as the “Atkins diet”, call for strictly NO carbs. I want you guys to know that not all carbs are the same; it is the quantity and quality in our diet that is important. Carbs are broken down into glucose before being absorbed into the bloodstream, from there the glucose enters cells with the help of insulin. Your body uses glucose for energy; fueling all of your activities. Cutting carbohydrates from your diet could put you at increased risk of a deficiency in certain nutrients, leading to health problems, unless you can make up for the shortfall with healthy substitutes. Instead we should limit the bad carbs (sugary foods) and include healthier carbs (whole grains, potatoes, vegetables, fruits, low-fat dairy products, etc.). Following my recovery topic; over a third of your diet should be made up of starchy foods such as potatoes, bread, rice and pasta and another third should be fruit and veggies. This means that over half of your daily caloric intake should come from starchy foods, fruit and veggies. Conclusively, DO NOT completely cut carbs from your diet. Doing so would only be cutting off a whole food group as some diets recommend and put your health at risk because you are cutting off your body’s main source of energy. You’d be cutting essential nutrients like B vitamins, zinc and iron (very important). It is thought to be more important to replenish the body with carbs rather than proteins. To replenish energy levels after exercising eat the good carbs :)!!
Last but not least we have come to our most important pillar for taking care of our muscles after a workout and that is stretching! I cannot stress enough how vital it is to take the time to stretch. Before you perform any type of vigorous exercise it is preferred to “warm up” before, but not stretch. Studies have shown it is more effective to stretch and place tension on an already warm body. When you warm up your muscles you are furthering your range of motion in your joints. When we exercise, we place tension on our muscles. This is because our muscles are shortening and becoming tighter. To lengthen them again we must rub them out, or stretch after exercise. If a muscle is shortened and we try to place more stress on that tight muscle we are at risk of injury. For example, If you are exercising and place quite a bit of stress on your bicep and that muscles shortens (becomes tight) and you go to do a bicep curl, your bicep will be unable to lengthen. This is why we need to listen to our bodies. If your bicep is cramping up and we don’t take the time to stretch we could risk an injury! If you stretch properly at the proper times it is possible to avoid joint pain, and muscle damage. A few tips for proper stretching are: holding each stretch for 30 seconds, stretching for at least 10-15 minutes post exercise, and avoiding bouncing as it can cause injury. Stretching helps increase your physical fitness, decreases injuries, reduces soreness and reduces stress. Why would you NOT stretch guys?? I don’t think anyone likes the feeling of not being able to squat down to the toilet after leg day because they didn’t stretch their glutes or hammies…c’mon now!
Thanks for reading guys! Have a great rest of the week and be looking for more blog’s soon!
P.S. Here is a photo of me and one of my personal trainer friends, Selena Williams. We are starting up a Fit-Camp at our home gym (Champion Fitness), in Muskogee OK, which we are tremendously excited about! If you live in the area be sure to check it out!
Hi everyone! Welcome to my first blog, I’m pretty excited and nervous so bare with me. I am the newest Trainer and addition to the Soaring Eagle Fitness family. It is seriously a dream to be able to do what I love as a profession! I was so happy when Cesar approached me about training for Soaring Eagle, I admire his work and how Soaring Eagle cares for their clients. For me being around a person who positively affects your life and makes you want to chase your dreams is the ideal workplace. Since joining Soaring Eagle I have become close with Cesar and his awesome family, I am glad they are taking me on this journey with them. I hope you are all having a great week and are as excited about it warming up outside as I am. It’s swimsuit season and we all (whether we admit it or not) want a toned tummy, legs, and butt (yes I said it) so here is more information on an awesome training method you can incorporate in your workouts to achieve your ideal body!
As stated earlier, be gentle, this is the first of MANY blog’s that will answer questions that you have about fitness. Hope you enjoy it!
This week I will be addressing a few reasons why it is vital to incorporate balance training into your workout. You will you find how effective this training method is to achieve better balance, strength and a stronger over-all musculature. In order to explain the importance of this training method I must first explain that balance is the foundation for all movement. Rarely will you recruit/use one muscle at a time. You see, the way our body performs tasks is by recruiting a number of muscles to aid each other in helping keep the body steady while standing, and assisting with movement. When performing a balance training exercise you will engage many muscles at once causing the incorporation of stability and balance into your training regimen. Why is this good for us? Well for those of you trying to burn calories (which most of us are), the recruitment of motor units and extra muscles causes the body to burn MORE calories per movement when done on a proprioceptive environment. An example of a balance movement would be performing a single leg balance on a stability ball.
How To Perform this movement: You will need a BOSU ball or stability ball to perform this exercise. Standing up-right in anatomical position, you will place one foot on the stability ball and one leg bent beside it. By standing on the BOSU ball with a single leg your body automatically engages your core and several other muscles at once in order to stay balanced and remain in the up-right position. Continue to hold this position for 30-60 second, and that is the single leg balance on the stability ball!
To perform a balance activity like the single leg balance on the stability ball you must put your body in a proprioceptive environment. What I mean by this is to be out in a dynamic, ever-changing surface to engage your balance skills and reap maximum strength and calorie-burning benefits. So if you are asking yourself if a balance exercise is going to burn because you are holding a position, the answer is YES. I promise it is a good feeling burn that will make you crave more. Balance training workouts will enhance your fitness routine by adding a cross-training element; this will engage your core, making it strong and helping to tone up problem areas. In addition to benefits on the outside of the body, balance also has many benefits for the internal musculature. As we get older our senses and muscle mass begins to deteriorate and we begin to lose not only mass but strength in our senses. Within the body, our senses work with our brain to help us balance. Without keen senses we may develop balance problems. The good news is just like everything else in fitness you can train balance. With these exercises in proprioceptive environments we can develop and keep our senses strong throughout the years.
Another benefit of these exercises is it improves your overall quality of movement, and helps to tone up every muscle in your body. The incorporation of these exercises in your workouts is vital to creating the best version of yourself. You will have more mindful training skills and your mind and muscles will be more in sync. Making all of our muscles work together simultaneously to stabilize the body will create a better you, doesn’t that sound appealing?
Another benefit of balance training is stabilization. Stabilization will improve posture, good posture requires strength. By strengthening the stabilization muscles of the torso with balance training, you will build a better and stronger foundation for your spinal bones. The stronger foundation will provide plenty of strength to hold your shoulders high and keep all your joints in place, thus resulting in less injuries and a healthier body.
Following the benefit of better posture, you will also enhance neuromuscular function, tune-up your senses and have better confidence by training your stabilizer muscles. Your skeletal muscles will not contract unless they receive a signal from your nervous system. To keep your neuromuscular system functioning at optimal level, balance training is your gig. Performing a stabilization exercise in each workout is going to train your nervous system and enhance it; just as any other training method being repeated multiple times would enhance whatever muscle is being targeted. By working on balance and strength moves simultaneously you will sharpen your senses, leading to an increase in movement efficiency. lets admit it, we would all like to “move a little quicker” on Monday morning’s…
I hope this answers any questions on how balance training may benefit your next workout and quality of life! Have a great week and thank you for reading. More blog’s coming your way soon.
Thanks for reading, if you haven't subscribed and like what your read you can sign up for my newsletter below. I'll even throw in a Free copy of our Ebook; 15 Fat Incinerating Workouts.