Best Fitness Blog

... Karli Taylor

Maybe it’s bad business for me to make the statement that I’m about to make, but here I go. Regardless of how hard you work in the gym, you will never get the results you desire if you are not mindful about what you are eating. Though we could spend days discussing nutrition, let’s start with a few easily fixed mistakes that may interfere with getting the most out of your training time.

• Drinking a Protein Shake Before a Workout. Protein is digested much more slowly than carbohydrates, so too much pre-workout can give you stomach cramps and prevent the carbs you need for fuel from getting absorbed and becoming available to your working muscles. Instead of a high protein shake, reach for a meal replacement drink with more carbohydrates than protein before you hit the gym.
• Exercising on an Empty Stomach. It's physiologically impossible to burn pure body fat during exercise. No matter what you eat (or don’t eat), you burn a combo of carbs and fat. When carbs aren't readily available, your body is forced to break down its own muscle mass and convert it into blood sugar. That means by skipping a meal, you may end up eating away at your own muscle instead of building it! If you don’t like the feeling of exercising with food in your system, try that meal replacement shake next time.
• Overusing Energy Bars. Too many of these can cause you to consume all of the calories you burned exercising, preventing you from seeing results. Though someone competing at a pro-athlete intensity may be able to grab a bar post workout and eat a meal a few hours later, that may be overload for the average exerciser when you consider that many bars are the equivalent of a turkey sandwich — and most people wouldn't eat a turkey sandwich, then sit down to chicken stir fry a few hours later.
• Not Eating Enough Good Fat. Every cell in the human body is partially made out of fat, including muscle, so "good" fat, or unsaturated fat, is needed to heal and repair post workout. Without it you may not only stay sore and fail to see an improvement in strength and muscle tone, but you will have a hard time losing body fat. Try to include small portions of foods like extra virgin olive oil, avocado and almonds at every meal and you will see a difference very quickly.

Visit one of our Best Fitness Clubs to learn even more about this topic. We have locations in Albany,NY, Tonawanda, NY, Schenectady, NY, Erie, PA, Nashua, NH, Chelmsford, MA, and Drum Hill, MA.

... By Karli Taylor

By now, everyone knows that acai berries, red wine and almonds are “superfoods”, but did you know that there are hundreds of other foods that offer many of the same benefits? Let’s look at a few that I’m willing to bet you have underestimated!

Mushrooms: When we think anti-oxidants, we tend to think berries right? Would you be surprised if I told you that not only do mushrooms rate very highly on the anti-oxidant meter, but they are also a great source of vitamin D? Throw some fungi into your next pasta sauce instead of meat- your family will get the texture they are used to without the fat and calories that comes with ground beef and will get an extra nutrient punch.

Cauliflower: You hear a lot about the value of brightly colored veggies, but what about cauliflower? One cup of broccoli's colorless cruciferous cousin supplies about three-quarters of your daily value of vitamin C. Cauliflower also contains anti-oxidants linked to the prevention of melanoma, but boiling or microwaving will diminishes the antioxidants so try roasting, steaming or grilling to reap the most benefits.

Beer: Beer drinkers rejoice. You no longer have to give up your brew for a glass of vino in the name of heart health. Studies show that people who consume one glass of red wine or one beer each night have a lower risk of developing high blood pressure than nondrinkers. Beer has also been linked to greater bone density in postmenopausal women because of the mineral silicon, an ingredient found most in india pale ales. Remember to limit yourself to one alcoholic drink a day, however, as research shows that more than that may have the opposite effect on your health.

... By Karli Taylor

What did you have for breakfast today - coffee? Most mornings, we barely have time to glance at the kitchen. Though fixing breakfast can take up a few minutes that are  in short supply, there is a great deal of evidence that breakfast really may be the most important meal of the day!

Did you know that the simple act of eating breakfast every day is a big part of a successful weight loss plan?

People skip breakfast thinking they're cutting calories, but by mid-morning and lunch, the hunger takes over and most people eat more calories than they would have had they eaten a sensible breakfast.  Breakfast skippers tend to replace calories during the day with mindless nibbling and overeating at lunch and dinner.

A study conducted on individuals who have lost and kept off more than 30 pounds for over a year reported that 78% of the participants ate breakfast every day, and almost 90% reported eating breakfast at least five days a week.
Another research group analyzed government data on 4,200 adults.

They found that regular breakfast eaters were more likely to exercise regularly. Perhaps starting your morning off in a healthy way sets the tone for the rest of the day!

The same study showed that women who ate breakfast regularly tended to eat fewer calories overall during the day, and men and women who ate breakfast had lower overall daily fat intake than non-breakfast eaters.
 It makes sense. Eating early in the day keeps us from overeating and making poor food choices  later in the day.  But that’s not all! Eating breakfast also jump-starts your metabolism allowing your calorie burning furnace to start earlier- the longer your furnace is active, the more total calories you burn in a day.

So what’s for breakfast?

... By Karli Taylor

We are eating out more than ever, and our waistlines are growing rapidly as a result. Though it is easy to overeat while dining out, you do not have to completely throw your healthy eating habits out the window. I’m not suggesting that you order a water and a salad- no one wants to be that friend that often gets excluded from eating events because the make things awkward. Below are some tips to help you enjoy your dining experience without having to unzip your pants!

• No matter where you’re eating, practice eating small portions. Take half the entrée home, split the meal with a friend or order an appetizer as a main course instead.
• Ask to substitute high fat items like french fries for a baked potato or side salad instead.
• Request items be made without butter or oil- order items that are steamed or lightly sautéed rather than fried
• Eat a little less at lunch to save for a special dinner later, but don’t skip meals. This can lead to eating too much.
• Eat something small 30 minutes before your meal to help be in better control of your choices.
• Start your meal with a large glass of ice water with lemon to help you feel full before the bread basket arrives.
• Take your time eating- chew your food well and stop eating to concentrate on the conversation.
• When possible, avoid buffets, and all-you-can-eat specials. Why set yourself up for that much temptation?
• For sauces, stick to wine or thinned, stock-based sauces. Avoid thick butter sauces, béarnaise, mornay or sauces that sounds creamy. If you’re unsure, ask the waitstaff.
• Choose salads made with rich dark greens like spinach and romaine rather than pale iceberg lettuce.
• Drink a glass of water in between each alcoholic drink you consume.
• If you are going to have dessert, split it with your friend.