Hybrid Athlete Food Blog

Magnesium - The Most Beneficial Mineral?

Posted by Lacey Byrd on

Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

 

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

 

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

 

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

 

As a matter of fact, more than 300 biochemical reactions require magnesium!

 

For this reason, it is important to derive sufficient magnesium from your food and supplements.

 

Magnesium Deficiency

 

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

 

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

 

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

 

  1. Loss of appetite
  2. Nausea
  3. General exhaustion
  4. Weakness
  5. Lack of appetite
  6. Muscle cramps
  7. Numbness
  8. Mood swings

 

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

 

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

 

So let’s have a look at the best magnesium-rich foods one can find nearby!

 

Magnesium Food Sources

 

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

 

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

 

Here are the foods that contain the highest amounts of magnesium:

 

  1. Seeds
  2. Walnuts
  3. Hazelnuts
  4. Almonds
  5. Rice
  6. Basil
  7. Spinach
  8. Coriander

 

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

 

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

 

Before you go on to buy a tub of pills however, you have to know a thing or two.

 

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

 

This bioavailability depends massively on the type of magnesium supplement you are getting.

 

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

 

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

 

  1. Magnesium citrate
  2. Magnesium glycinate
  3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

 

Recommended Daily Intake

 

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

 

Well, the recommended intake varies, depending on factors like age and gender.

 

Here’s how the recommendations go:

 

  • 14-18 years old - 410 mg for males, 360 mg for females
  • 19-30 years old - 400 mg for males, 310 mg for females
  • 31-50 years old - 420 mg for males, 320 mg for females
  • 51+ years - 420 mg for males, 320 mg for females

 

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

 

Take-Home Message

 

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

 

It is also about understanding that there are micro elements that your body needs for proper functioning.

 

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

 

To have a fitness and nutrition plan customized for you, go check out www.hybridathletetraining.com 

Read more

Magnesium - The Most Beneficial Mineral?

Posted by Lacey Byrd on

Magnesium - The Most Beneficial Mineral?

There are multiple types of vitamins and minerals that our bodies need to function healthily.

 

Vitamins and minerals are referred to as “micronutrients” and each of them has a different function inside of the body.

 

Some micronutrients for example act as coenzymes, meaning that they help carry chemicals between enzymes, while others just serve as catalysts for certain chemical reactions.

 

Magnesium is one of the most important micronutrients for the body, as it helps catalyze a variety of processes in the body.

 

As a matter of fact, more than 300 biochemical reactions require magnesium!

 

For this reason, it is important to derive sufficient magnesium from your food and supplements.

 

Magnesium Deficiency

 

Because the modern-day diet is deprived of many vitamins and minerals, magnesium deficiency is a very common thing nowadays.

 

And though magnesium deficiency isn’t likely to lead to bad side effects in the short term, it is definitely not something to overlook, as the long-term may speak otherwise!

 

The Symptoms

Some of the first symptoms of magnesium deficiency one can notice, are the following:

 

  1. Loss of appetite
  2. Nausea
  3. General exhaustion
  4. Weakness
  5. Lack of appetite
  6. Muscle cramps
  7. Numbness
  8. Mood swings

 

Now, the thing is that there are a multitude of reasons for the occurrence of a magnesium deficiency.

 

If you are generally healthy however, the most likely cause of a deficiency, would be your diet!

 

So let’s have a look at the best magnesium-rich foods one can find nearby!

 

Magnesium Food Sources

 

Luckily, unless your deficiency is severe, you can solve your problem by just picking out the right food sources.

 

Magnesium can be found in a variety of food sources, with the most abundant ones being plant sources.

 

Here are the foods that contain the highest amounts of magnesium:

 

  1. Seeds
  2. Walnuts
  3. Hazelnuts
  4. Almonds
  5. Rice
  6. Basil
  7. Spinach
  8. Coriander

 

Now, a thing to consider is that thermic preparation of some of these foods may lead to depletion of its magnesium contents, so don’t overcook these foods!

 

Magnesium Supplements

If you find it hard to meet your body’s magnesium needs from food alone, supplements can be a viable alternative!

 

Before you go on to buy a tub of pills however, you have to know a thing or two.

 

Firstly, the amount of magnesium you take in is NOT the only thing - You have to also consider its bioavailability, or, in other words, how much of it is absorbed.

 

This bioavailability depends massively on the type of magnesium supplement you are getting.

 

Magnesium oxide & magnesium carbonate are two of the magnesium supplements with a lower bioavailability.

 

Instead of getting those, opt for magnesium supplements binded with organic compounds like salts and amino acids, such as:

 

  1. Magnesium citrate
  2. Magnesium glycinate
  3. Magnesium lactate

  Sustained Release VitalMag® | Vitamin & Mineral Boosts | Nutrition | Shaklee US site

These are some of the most bioavailable forms of magnesium that have been shown to be optimally absorbed.

 

Recommended Daily Intake

 

Alright, we’ve been talking about deriving sufficient magnesium from food and supplements, but… How much of it is enough, actually?

 

Well, the recommended intake varies, depending on factors like age and gender.

 

Here’s how the recommendations go:

 

  • 14-18 years old - 410 mg for males, 360 mg for females
  • 19-30 years old - 400 mg for males, 310 mg for females
  • 31-50 years old - 420 mg for males, 320 mg for females
  • 51+ years - 420 mg for males, 320 mg for females

 

Note that this is the recommended COMBINED intake, meaning you should calculate the amount from both food and supplement sources.

 

Take-Home Message

 

Your nutrition plan is not just about meeting your caloric & macronutrient goals for the day.

 

It is also about understanding that there are micro elements that your body needs for proper functioning.

 

Magnesium is one of the more important ones, that plays key roles in hundreds of functions in the body and for this reason, you should make sure to...

 

To have a fitness and nutrition plan customized for you, go check out www.hybridathletetraining.com 

Read more


How Important Are Micronutrients?

Posted by Lacey Byrd on

How Important Are Micronutrients?

 

In the modern-day world, we are constantly blasted with often contradicting information about nutrition.

 

Some people swear by the importance of protein and animal products, while others tell us it’s all about the caloric balance.

 

Now, because fat, protein and carbohydrates are taking the majority of the attention, one thing remains quite ignored…

 

That is namely, the importance of micronutrients, which is the topic of discussion for today!

 

So without further ado, let us go in depth on micronutrients and discuss what they are, what they do in the body and what the best sources are!

 

Macro VS Micro

 

So what exactly is the difference between macronutrients and micronutrients?

 

Well, as the names suggest, macronutrients are the primary nutrients our bodies need in big quantities - Protein, fats and carbohydrates.

 

These nutrients provide caloric value and are needed to sustain a healthy body weight and physiological functioning.

 

On the other hand, micronutrients do not really have a caloric value, but are just as important, due to their role in a variety of important processes all around the body.

 

Micronutrients include phytochemicals, vitamins, minerals and last but not least, antioxidants!

 

The body needs these nutrients to sustain the production of a variety of enzymes and hormones, which relate to the overall healthy functioning of the organism.

 

Micronutrient Deficiencies

Though the body needs micronutrients in small amounts, their absence quickly surfaces with a flurry of unwanted side effects.

 

For example, a magnesium deficiency can cause you to:

 

  1. Have bad sleep
  2. Crave sugar
  3. Cramp
  4. Be unable to focus on the task at hand

 

Vitamins and minerals are an important part of human nutrition, mainly because they help kids grow healthy and strong, while adults can reap the benefits of sustained health.

 

Fortunately enough, micronutrient deficiencies are generally easy to diagnose and can be seamlessly treated with various supplements and foods.

 

Common Micronutrient Deficiencies

 

With the abundance of nutrient-poor foods that many people survive on, micronutrient deficiencies are quite a common thing!

 

Here are the most common micronutrient deficiencies found in humans:

 

  1. Vitamin B12
  2. Iron deficiency
  3. Iodine
  4. Magnesium
  5. Vitamin D

 

Some of these are easy to diagnose and don’t hide much risk, but others can cause severe discomfort and if sustained in the long term, even damage.

 

For instance, B12 deficiencies which are common in vegans and vegetarians, can lead to anemia, memory issues, mood swings, irregular work of the heart and even neurological problems.

 

Micronutrient-Rich Foods


Unless you have severe deficiencies, micronutrient supplements are not really mandatory, as most deficiencies can be treated with a slight change in nutritional habits.


Let’s have a look at the most vitamin & mineral-abundant foods!

 

  1. Fatty fish - Omega-3s, vitamin D
  2. Citrus fruits - Vitamin C, Folic acid
  3. Carrots - Vitamin A
  4. Eggs- Vitamin B, Iron
  5. Avocados - Vitamins B2, B5, B6 (And tons of healthy fat!)
  6. Kiwis - Vitamin A, C, E, K, Folate & Choline

 

Including these foods in your menu regularly will keep you away from deficiencies and maintain a balanced inner chemistry.

 

Don’t like diversifying your food sources? Shoot for micronutrient supplements!

 

Take-Home Message

 

Your best nutrition plan is a good balance between macronutrients, micronutrients and calories.

 

Though micronutrients do not provide a caloric value, they play important roles in a variety of bodily functions.


Because their deficiencies will lead to worsened function, it is important to grant sufficient micronutrition through your food.

 

Last but not least, micronutrients don’t really need to be tracked as long as you consume a variety of foods in decent amounts.

Read more

How Important Are Micronutrients?

Posted by Lacey Byrd on

How Important Are Micronutrients?

 

In the modern-day world, we are constantly blasted with often contradicting information about nutrition.

 

Some people swear by the importance of protein and animal products, while others tell us it’s all about the caloric balance.

 

Now, because fat, protein and carbohydrates are taking the majority of the attention, one thing remains quite ignored…

 

That is namely, the importance of micronutrients, which is the topic of discussion for today!

 

So without further ado, let us go in depth on micronutrients and discuss what they are, what they do in the body and what the best sources are!

 

Macro VS Micro

 

So what exactly is the difference between macronutrients and micronutrients?

 

Well, as the names suggest, macronutrients are the primary nutrients our bodies need in big quantities - Protein, fats and carbohydrates.

 

These nutrients provide caloric value and are needed to sustain a healthy body weight and physiological functioning.

 

On the other hand, micronutrients do not really have a caloric value, but are just as important, due to their role in a variety of important processes all around the body.

 

Micronutrients include phytochemicals, vitamins, minerals and last but not least, antioxidants!

 

The body needs these nutrients to sustain the production of a variety of enzymes and hormones, which relate to the overall healthy functioning of the organism.

 

Micronutrient Deficiencies

Though the body needs micronutrients in small amounts, their absence quickly surfaces with a flurry of unwanted side effects.

 

For example, a magnesium deficiency can cause you to:

 

  1. Have bad sleep
  2. Crave sugar
  3. Cramp
  4. Be unable to focus on the task at hand

 

Vitamins and minerals are an important part of human nutrition, mainly because they help kids grow healthy and strong, while adults can reap the benefits of sustained health.

 

Fortunately enough, micronutrient deficiencies are generally easy to diagnose and can be seamlessly treated with various supplements and foods.

 

Common Micronutrient Deficiencies

 

With the abundance of nutrient-poor foods that many people survive on, micronutrient deficiencies are quite a common thing!

 

Here are the most common micronutrient deficiencies found in humans:

 

  1. Vitamin B12
  2. Iron deficiency
  3. Iodine
  4. Magnesium
  5. Vitamin D

 

Some of these are easy to diagnose and don’t hide much risk, but others can cause severe discomfort and if sustained in the long term, even damage.

 

For instance, B12 deficiencies which are common in vegans and vegetarians, can lead to anemia, memory issues, mood swings, irregular work of the heart and even neurological problems.

 

Micronutrient-Rich Foods


Unless you have severe deficiencies, micronutrient supplements are not really mandatory, as most deficiencies can be treated with a slight change in nutritional habits.


Let’s have a look at the most vitamin & mineral-abundant foods!

 

  1. Fatty fish - Omega-3s, vitamin D
  2. Citrus fruits - Vitamin C, Folic acid
  3. Carrots - Vitamin A
  4. Eggs- Vitamin B, Iron
  5. Avocados - Vitamins B2, B5, B6 (And tons of healthy fat!)
  6. Kiwis - Vitamin A, C, E, K, Folate & Choline

 

Including these foods in your menu regularly will keep you away from deficiencies and maintain a balanced inner chemistry.

 

Don’t like diversifying your food sources? Shoot for micronutrient supplements!

 

Take-Home Message

 

Your best nutrition plan is a good balance between macronutrients, micronutrients and calories.

 

Though micronutrients do not provide a caloric value, they play important roles in a variety of bodily functions.


Because their deficiencies will lead to worsened function, it is important to grant sufficient micronutrition through your food.

 

Last but not least, micronutrients don’t really need to be tracked as long as you consume a variety of foods in decent amounts.

Read more


Caffeine & Training Performance

Posted by Lacey Byrd on

Caffeine & Training Performance

 

In a world broadly influenced by fitness and nutrition, the search for ingredients that improve performance is something that will never stop.

 

But even though many new companies can try and sell you on new, promising products, there are a handful of substances that have been proven to work time and again.

 

When it comes to improving athletic performance, caffeine has been one of the most used ingredients.

 

But How Does Caffeine Work?

Globally, caffeine is one of the most consumed stimulants, due to its innate ability to boost mood and energy levels.

 

However, oftentimes this stimulant is used in all the wrong ways, as the modern-day way of life is unnatural and you need energy when you’re supposed to sleep.

 

There is a compound called “adenosine” that builds up throughout the day and when it binds to certain receptors, it has a unique effect - The mind & the body relax, leading to a feeling of drowsiness.

 

And well, if you want to avoid that in a situation where you need to be active and alert, coffee seems to be the answer!

 

In the brain, caffeine blocks the adenosine receptors which makes you feel more alert, making it a perfect choice.

 

Now, though the mental fog will fall off when caffeine starts peaking in your blood, this clear focus is just one aspect of training performance.

 

Additionally, caffeine ramps up your central nervous system which is perhaps why it is proven to enhance both strength & endurance performance.

 

Recommended Doses

If you’ve had a good cup of coffee followed by a workout, you know what we’re talking about when we say that caffeine really is effective at enhancing athletic performance.

 

However, due to its nature, you can easily go overboard and experience unpleasant side effects, such as:

 

  1. High blood pressure
  2. Dizziness
  3. Headache

 

For this reason, you should stay away or at least be careful with products that contain high concentrations of caffeine and always stay below the maximum recommended daily intake.

 

For most individuals, 200-350 mg of caffeine per day would be normal and would not lead to any side effects - This is the equivalent of about 3 cups of coffee, or 1 dose of a stim-based pre-workout supplement.

Which Products Contain Caffeine?

 

Though caffeine is mostly associated with coffee, it can actually be found in a variety of other natural products, such as:

 

  • Yerba mate
  • Tea leaves
  • Guarana


Nevertheless, coffee is one of the most accessible and abundant sources of caffeine, so you can primarily focus on finding quality grains!

 

If you don’t do that, well, someone else will and then you’ll see an advertisement for the newest, most effective stimulant-based supplements!

 

This is due to the fact that caffeine is put at the core of many stimulant-based fitness supplements, such as:

 

  1. Energy drinks
  2. Pre-workout products
  3. Isolated caffeine tablets

 

These are the products that can make it more likely for you to go overboard with the intake, so don’t abuse these supplements and stay safe!

Ultimately, your best bet would be to have a solid cup of coffee, at least an hour before your workout.

 

That way, blood caffeine levels will peak right in the middle of your workout, granting energy and focus for superhuman performance!

 

Check out www.hybridathletetraining.com for all of your fitness and nutrition needs. 

Read more

Caffeine & Training Performance

Posted by Lacey Byrd on

Caffeine & Training Performance

 

In a world broadly influenced by fitness and nutrition, the search for ingredients that improve performance is something that will never stop.

 

But even though many new companies can try and sell you on new, promising products, there are a handful of substances that have been proven to work time and again.

 

When it comes to improving athletic performance, caffeine has been one of the most used ingredients.

 

But How Does Caffeine Work?

Globally, caffeine is one of the most consumed stimulants, due to its innate ability to boost mood and energy levels.

 

However, oftentimes this stimulant is used in all the wrong ways, as the modern-day way of life is unnatural and you need energy when you’re supposed to sleep.

 

There is a compound called “adenosine” that builds up throughout the day and when it binds to certain receptors, it has a unique effect - The mind & the body relax, leading to a feeling of drowsiness.

 

And well, if you want to avoid that in a situation where you need to be active and alert, coffee seems to be the answer!

 

In the brain, caffeine blocks the adenosine receptors which makes you feel more alert, making it a perfect choice.

 

Now, though the mental fog will fall off when caffeine starts peaking in your blood, this clear focus is just one aspect of training performance.

 

Additionally, caffeine ramps up your central nervous system which is perhaps why it is proven to enhance both strength & endurance performance.

 

Recommended Doses

If you’ve had a good cup of coffee followed by a workout, you know what we’re talking about when we say that caffeine really is effective at enhancing athletic performance.

 

However, due to its nature, you can easily go overboard and experience unpleasant side effects, such as:

 

  1. High blood pressure
  2. Dizziness
  3. Headache

 

For this reason, you should stay away or at least be careful with products that contain high concentrations of caffeine and always stay below the maximum recommended daily intake.

 

For most individuals, 200-350 mg of caffeine per day would be normal and would not lead to any side effects - This is the equivalent of about 3 cups of coffee, or 1 dose of a stim-based pre-workout supplement.

Which Products Contain Caffeine?

 

Though caffeine is mostly associated with coffee, it can actually be found in a variety of other natural products, such as:

 

  • Yerba mate
  • Tea leaves
  • Guarana


Nevertheless, coffee is one of the most accessible and abundant sources of caffeine, so you can primarily focus on finding quality grains!

 

If you don’t do that, well, someone else will and then you’ll see an advertisement for the newest, most effective stimulant-based supplements!

 

This is due to the fact that caffeine is put at the core of many stimulant-based fitness supplements, such as:

 

  1. Energy drinks
  2. Pre-workout products
  3. Isolated caffeine tablets

 

These are the products that can make it more likely for you to go overboard with the intake, so don’t abuse these supplements and stay safe!

Ultimately, your best bet would be to have a solid cup of coffee, at least an hour before your workout.

 

That way, blood caffeine levels will peak right in the middle of your workout, granting energy and focus for superhuman performance!

 

Check out www.hybridathletetraining.com for all of your fitness and nutrition needs. 

Read more


12 Reasons You May Not Be Losing Fat

Posted by Lacey Byrd on

Have you been struggling to see the changes that you want in your body composition?
There are several factors that can have an effect on the change in our body composition.

 

 

 

 

 

 

 

 

 

 

1) You’re Not Eating Enough Calories

This is the opposite side of the coin, obviously. But some people go too far and diet too hard, drop their calories too low and in turn basically shut down their metabolism. When you cut calories too low your thyroid will shut down and losing fat will become very difficult. One easy way to monitor this is by taking your temperature when you wake up. If it starts dipping way below normal you’ll know you’ve royally messed up your metabolism.

At that point the best thing you can do is eat a little more for a few days

 2) You’re Eating Too Many Calories

This should be pretty obvious to most people, but there are still those who are claiming that you can eat all you want as long as you avoid carbs. That’s just not true. At the end of the day you need to eat less. It’s the fundamental law of thermodynamics. If you’re body weight is not coming down and you want it to, you are simply eating too many calories. Break out some measuring cups for a couple days and you will see your portions are more than you need. Most people eat way more than they think they do. Eating less is challenging at first, sure. That’s why most people look for another answer. But it's 70% of your weight loss results and anything worth accomplishing will be challenging especially at first. When you’re not losing fat the way you want to, the solution is pretty simple. Eat a little less food.

 

 

3) You’re Looking for the Quick Fix or Latest Celebrity Diet

 How long did it take you to get overweight? How much time and effort went into it? How many unhealthy meals did you have to eat and how many workouts did you have to miss? Add all that up and you’ll get an estimate of how long it’s going to take you to lose that weight. There are no quick fixes. Stopping for a few months, starting for a few weeks, being afraid to commit to something and yo-yoing doesn’t work and you always rebound and gain the fat back later, even more. The only thing that works is a complete lifestyle change with accountability and expert support like we do at Hybrid Athlete Training That and accepting the fact that it’s going to take some hard work and time.

 

 4) You’re Eating Too Much Fat

 Speaking of trendy diets… Some people go to the extreme of low carbs work, so no carbs should work better. They cut carbs and assume that they’re good to go and there’s nothing else to worry about. Unfortunately, the low/no carb diet isn’t as much fun as Dr. Atkins made it out to be. You can’t just eat Paleo muffins, eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up lean. Fat contains calories; nine per gram to be exact. That’s more than twice the calories of a gram of protein or carbs. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to get leaner and lighter. Please don’t mistake this as my advocating a low fat diet. That’s just as bad as eating too much fat. About 20% of your calories (and at the most, 30%) should come from healthy fats like free range egg yolks, wild caught fish, fish oil, grass fed beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low to no carbs automatically leads to lower weight. You still need to keep a handle on things like total calories.

 5) You’re Snacking Too Much

 Between Meals 4-6 moderate meals a day of real food, will keep your body from dealing with highs and lows in blood sugar fluctuations. This will also help you regulate your digestion, improve overall satiety and decrease any extremes of being overly full or extreme hunger. This balance leads to overall less cravings of high sugar/ high fat foods.

 

6) You’re Eating Too Many Nuts

Nuts have a lot of calories that can add up quickly. When working for fat loss you’re better off filling up on nutritionally dense foods that don’t pack a lot of calories, like green vegetables. Not too many people can eat ten almonds and stop lol. And that’s about the most you’d be allowed per day on a fat loss plan. Most people eat ten handfuls of almonds! That can easily put you over your daily calorie and fat limit. Nuts can also be problematic/allergenic for a lot of people, especially those with digestive or auto immune issues. Nuts should be used the same way you use cheese or condiments- sparingly.

 

 

 7) You’re Not Exercising Properly

Most busy people don't have time to do an hour of weight training and then another 30-60 mins of boring cardio. That's why Metabolic Resistance Training designed in a specific way and kept around an intense 30 minutes gives you the same muscle toning and fat loss results but in less time, because you increase your metabolism long after the workout is done, not just chasing the calories burned during. Plus it's less impactful on your joints and your compliance is higher because you can actually fit it into your schedule at least 4 times a week. When focusing on fat loss, focus on building lean strong muscle. Muscle IS your metabolism, and the stronger you get the bigger metabolic stress you exert, but your weight, bodyfat and inches comes down.

 

8) You’re Overdoing Cardio

Traditional forms of cardio are largely useless for fat loss. You're better off taking 30 minutes to prep a healthy meal. But useless is even okay, it’s when it starts to be counterproductive that we have a real problem. Excessive amounts of cardio lead to an overproduction of cortisol which leads to abdominal fat, thick legs and numerous joint and health problems. If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk, swim or hike. Also Sled pushes like we do at GYM SITE is an amazing exercise with no joint stress, causes no soreness but lights up your lungs and legs.

 

9) You're Not Getting Professional Help.

I wouldn't trust myself to fix my car, do the electrical in my house or create legal documents. So why do people think they can design an effective progressive workout program and controlled nutrition plan just baffles me. I've "only" spent thousands and thousands on my education and 20 years experience becoming a fitness professional. You want something done right that you are not an expert in, you hire a professional to get the best results, and like any service, yes you get what you pay for, so don't cheap out when it comes to your one and only body.

 

10) You’re Not Managing Stress Properly

When you get stressed out your body produces a hormone known as cortisol. This increases bodyfat storage if it’s not controlled. Most people are stressed out all day long which means their cortisol levels are always high. That leads to an increase in bodyfat even if your diet and training are perfect. So make sure to take the time for stress management every single day. It HAS to be built into your routine the same way that brushing your teeth or eating is. It’s that important. In the hierarchy of fat loss stress management may actually be the single most important factor. Here are some good ways to manage your stress:

  1. Meditate
  2. Keep a gratitude journal
  3. Get a pet 
  4. Learn to say no to other people's demands
  5. Don’t let surfing too much social media steal your time 
  6. Cut out the negative people in your life
  7. Get rid of the word can't
  8. Spend more time outdoors
  9. Make time for laughter every day
  10. Schedule more fun stuff with friends and family
  11. Volunteer
  12. Stop watching the negative news
  13. Listen to relaxing music
  14. Get regular massages
  15. Walk in the woods Stress management is an essential key to fat loss.

 

11) You’re Not Getting Enough Sleep

When you’re short on sleep your insulin sensitivity decreases and your cortisol goes up. Both things lead to less than optimal fat loss. In fact, sleep deprivation can actually lead to fat gain. You also miss out on the critically anti-aging and important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 11pm. Unfortunately this just might be the most important thing on the whole list. Some tips to improve your sleep are: 

  1. Get outside in natural light for 15-30 minutes daily. 
  2. Work out earlier in the day. 
  3. Don’t have caffeine after 12pm.
  4. Turn the lights down in your house after dark.
  5. Don’t look at phone or computer screens two hours before bed. 
  6. Remove electronics from the bedroom. 
  7. Use the bed only for the two S's ;) 
  8. Make your bedroom as dark as possible. 
  9. Invest in a really good bed. You spend 1/3 of your life in bed. So it’s worth investing in the best bed you can afford. 
  10. Keep the bedroom cool. 68 degrees seems to be about right for most people.
More sleep improves EVERYTHING. Make it a priority.

12) You’re Not Sticking to the Plan

In the age of information overload the biggest roadblock to fat loss is program ADD. One week you’re doing high fat, the next week you’re doing high carbs, then no cardio, followed by cardio every day, and on and on. Fat loss is a simple science. There is a proven path that works. You just have to stick with it long enough to see results. The most you can lose is about 1-2 pounds of fat per week. Unless you’re over 300 pounds. In that case you’ll lose more. If you’re leaner you’ll be able to lose less. Nothing you can do will change that. It’s human physiology. Bodybuilders and field athletes are the leanest people on earth. What do they do each week:

  1.  Eat protein, vegetables and starch every day
  2. Never go too low on carbs
  3. Resistance Training 3-4 times
  4. Cardio and Conditioning 1-3 times
  5. Expend more calories than they consume
  6. Manage stress
  7. Sleep

 

 

The last thing I’d add is to simply walk more. Get a FitBit or use the Health app on your Phone and shoot for 10,000 steps per day. Don’t sit when you can stand, and build movement into your daily routine. A sedentary life equals death. 

 

 

It’s a simple but powerful plan, easy to follow, and it works. Forget the quick fixes and make it a lifestyle like we do at HYBRID ATHLETE TRAINING 

 

Visit www.hybridathletetraining.com to get started today!

Read more

12 Reasons You May Not Be Losing Fat

Posted by Lacey Byrd on

Have you been struggling to see the changes that you want in your body composition?
There are several factors that can have an effect on the change in our body composition.

 

 

 

 

 

 

 

 

 

 

1) You’re Not Eating Enough Calories

This is the opposite side of the coin, obviously. But some people go too far and diet too hard, drop their calories too low and in turn basically shut down their metabolism. When you cut calories too low your thyroid will shut down and losing fat will become very difficult. One easy way to monitor this is by taking your temperature when you wake up. If it starts dipping way below normal you’ll know you’ve royally messed up your metabolism.

At that point the best thing you can do is eat a little more for a few days

 2) You’re Eating Too Many Calories

This should be pretty obvious to most people, but there are still those who are claiming that you can eat all you want as long as you avoid carbs. That’s just not true. At the end of the day you need to eat less. It’s the fundamental law of thermodynamics. If you’re body weight is not coming down and you want it to, you are simply eating too many calories. Break out some measuring cups for a couple days and you will see your portions are more than you need. Most people eat way more than they think they do. Eating less is challenging at first, sure. That’s why most people look for another answer. But it's 70% of your weight loss results and anything worth accomplishing will be challenging especially at first. When you’re not losing fat the way you want to, the solution is pretty simple. Eat a little less food.

 

 

3) You’re Looking for the Quick Fix or Latest Celebrity Diet

 How long did it take you to get overweight? How much time and effort went into it? How many unhealthy meals did you have to eat and how many workouts did you have to miss? Add all that up and you’ll get an estimate of how long it’s going to take you to lose that weight. There are no quick fixes. Stopping for a few months, starting for a few weeks, being afraid to commit to something and yo-yoing doesn’t work and you always rebound and gain the fat back later, even more. The only thing that works is a complete lifestyle change with accountability and expert support like we do at Hybrid Athlete Training That and accepting the fact that it’s going to take some hard work and time.

 

 4) You’re Eating Too Much Fat

 Speaking of trendy diets… Some people go to the extreme of low carbs work, so no carbs should work better. They cut carbs and assume that they’re good to go and there’s nothing else to worry about. Unfortunately, the low/no carb diet isn’t as much fun as Dr. Atkins made it out to be. You can’t just eat Paleo muffins, eat pounds of bacon and mayonnaise with reckless abandon and think that you’ll magically end up lean. Fat contains calories; nine per gram to be exact. That’s more than twice the calories of a gram of protein or carbs. At the end of the day total calories still matter, and if you’re eating more than you burn you’re never going to get leaner and lighter. Please don’t mistake this as my advocating a low fat diet. That’s just as bad as eating too much fat. About 20% of your calories (and at the most, 30%) should come from healthy fats like free range egg yolks, wild caught fish, fish oil, grass fed beef and coconut oil to ensure optimal health. Just be careful about going overboard with it and thinking that low to no carbs automatically leads to lower weight. You still need to keep a handle on things like total calories.

 5) You’re Snacking Too Much

 Between Meals 4-6 moderate meals a day of real food, will keep your body from dealing with highs and lows in blood sugar fluctuations. This will also help you regulate your digestion, improve overall satiety and decrease any extremes of being overly full or extreme hunger. This balance leads to overall less cravings of high sugar/ high fat foods.

 

6) You’re Eating Too Many Nuts

Nuts have a lot of calories that can add up quickly. When working for fat loss you’re better off filling up on nutritionally dense foods that don’t pack a lot of calories, like green vegetables. Not too many people can eat ten almonds and stop lol. And that’s about the most you’d be allowed per day on a fat loss plan. Most people eat ten handfuls of almonds! That can easily put you over your daily calorie and fat limit. Nuts can also be problematic/allergenic for a lot of people, especially those with digestive or auto immune issues. Nuts should be used the same way you use cheese or condiments- sparingly.

 

 

 7) You’re Not Exercising Properly

Most busy people don't have time to do an hour of weight training and then another 30-60 mins of boring cardio. That's why Metabolic Resistance Training designed in a specific way and kept around an intense 30 minutes gives you the same muscle toning and fat loss results but in less time, because you increase your metabolism long after the workout is done, not just chasing the calories burned during. Plus it's less impactful on your joints and your compliance is higher because you can actually fit it into your schedule at least 4 times a week. When focusing on fat loss, focus on building lean strong muscle. Muscle IS your metabolism, and the stronger you get the bigger metabolic stress you exert, but your weight, bodyfat and inches comes down.

 

8) You’re Overdoing Cardio

Traditional forms of cardio are largely useless for fat loss. You're better off taking 30 minutes to prep a healthy meal. But useless is even okay, it’s when it starts to be counterproductive that we have a real problem. Excessive amounts of cardio lead to an overproduction of cortisol which leads to abdominal fat, thick legs and numerous joint and health problems. If you want to do cardio that won’t actually hurt you and could do you some good, go for a long walk, swim or hike. Also Sled pushes like we do at GYM SITE is an amazing exercise with no joint stress, causes no soreness but lights up your lungs and legs.

 

9) You're Not Getting Professional Help.

I wouldn't trust myself to fix my car, do the electrical in my house or create legal documents. So why do people think they can design an effective progressive workout program and controlled nutrition plan just baffles me. I've "only" spent thousands and thousands on my education and 20 years experience becoming a fitness professional. You want something done right that you are not an expert in, you hire a professional to get the best results, and like any service, yes you get what you pay for, so don't cheap out when it comes to your one and only body.

 

10) You’re Not Managing Stress Properly

When you get stressed out your body produces a hormone known as cortisol. This increases bodyfat storage if it’s not controlled. Most people are stressed out all day long which means their cortisol levels are always high. That leads to an increase in bodyfat even if your diet and training are perfect. So make sure to take the time for stress management every single day. It HAS to be built into your routine the same way that brushing your teeth or eating is. It’s that important. In the hierarchy of fat loss stress management may actually be the single most important factor. Here are some good ways to manage your stress:

  1. Meditate
  2. Keep a gratitude journal
  3. Get a pet 
  4. Learn to say no to other people's demands
  5. Don’t let surfing too much social media steal your time 
  6. Cut out the negative people in your life
  7. Get rid of the word can't
  8. Spend more time outdoors
  9. Make time for laughter every day
  10. Schedule more fun stuff with friends and family
  11. Volunteer
  12. Stop watching the negative news
  13. Listen to relaxing music
  14. Get regular massages
  15. Walk in the woods Stress management is an essential key to fat loss.

 

11) You’re Not Getting Enough Sleep

When you’re short on sleep your insulin sensitivity decreases and your cortisol goes up. Both things lead to less than optimal fat loss. In fact, sleep deprivation can actually lead to fat gain. You also miss out on the critically anti-aging and important Growth Hormone boost that comes each night during deep sleep. If you want to lose more fat you have to get more sleep. Most people will ignore this and some of you are probably reading this at 11pm. Unfortunately this just might be the most important thing on the whole list. Some tips to improve your sleep are: 

  1. Get outside in natural light for 15-30 minutes daily. 
  2. Work out earlier in the day. 
  3. Don’t have caffeine after 12pm.
  4. Turn the lights down in your house after dark.
  5. Don’t look at phone or computer screens two hours before bed. 
  6. Remove electronics from the bedroom. 
  7. Use the bed only for the two S's ;) 
  8. Make your bedroom as dark as possible. 
  9. Invest in a really good bed. You spend 1/3 of your life in bed. So it’s worth investing in the best bed you can afford. 
  10. Keep the bedroom cool. 68 degrees seems to be about right for most people.
More sleep improves EVERYTHING. Make it a priority.

12) You’re Not Sticking to the Plan

In the age of information overload the biggest roadblock to fat loss is program ADD. One week you’re doing high fat, the next week you’re doing high carbs, then no cardio, followed by cardio every day, and on and on. Fat loss is a simple science. There is a proven path that works. You just have to stick with it long enough to see results. The most you can lose is about 1-2 pounds of fat per week. Unless you’re over 300 pounds. In that case you’ll lose more. If you’re leaner you’ll be able to lose less. Nothing you can do will change that. It’s human physiology. Bodybuilders and field athletes are the leanest people on earth. What do they do each week:

  1.  Eat protein, vegetables and starch every day
  2. Never go too low on carbs
  3. Resistance Training 3-4 times
  4. Cardio and Conditioning 1-3 times
  5. Expend more calories than they consume
  6. Manage stress
  7. Sleep

 

 

The last thing I’d add is to simply walk more. Get a FitBit or use the Health app on your Phone and shoot for 10,000 steps per day. Don’t sit when you can stand, and build movement into your daily routine. A sedentary life equals death. 

 

 

It’s a simple but powerful plan, easy to follow, and it works. Forget the quick fixes and make it a lifestyle like we do at HYBRID ATHLETE TRAINING 

 

Visit www.hybridathletetraining.com to get started today!

Read more


Top Five Reasons For Supplementation

Posted by Sarah Galbreth on

 

 


Now that you have imbedded yourself DEEP (and happily) into Hybrid Athlete Training, one of the biggest questions you might have is…

WAIT, with all these macros, and with all this amazing training, do I really need to supplement?


The answer? YES. There’s nothing better than optimizing the human body, and supplementation can help you. So let’s dive in to the top 5 reasons for supplementation.

 

1. BRIDGING THE NUTRITIONAL GAP

Now that you are hitting those macro goals you might be thinking—but I’m eating 5 meals a day- I should be getting ALL of my nutrient needs in there, right?!?!?

90% of people actually do not get the recommended amount of nutrients from food alone. ( I know right!) 

There are many different reasons for this (including some of the reasons listed below)  Supplements will never replace food alone, but they absolutely can help you bridge that nutritional gap to help fuel your body to its optimal (and healthy!) potential.

 

2. OUR SOIL IS NOT AS NUTRIENT DENSE AS IT ONCE WAS


Have you ever heard the saying you are what you eat? Well, actually, you are what you eat EATS! And that includes how and where plants get their nutrients from- our soil. Fertilizers used in modern farming deplete the soil and take away some essential nutrients from our plants. According to a 2004 report in the Journal of the American College of Nutrition, nutritional values for fruits and vegetables today are below what you could get in the 1970s. 

 

3. YOUR BODY NOW HAS NEW NEEDS

Yup, you know it, and it’s time to own it. Now that you are athlete status,  you require extra nutrients to stay in shape and keep your energy levels up. So what exactly happens to your body when you exercise? Your body uses up those amazing nutrients that you stored away—so, they need to be replenished . This is not only vital for every day living, its also vital for your recovery.

 

4. PREVENTION IS POWER


Instead of disease treatment, healthcare professionals are starting to encourage their patients to look into habits for prevention- and supplementation is a huge part of it. When our body actually gets ALL the nutrients it needs (which is a lot!) it has the ability to THRIVE and do what it’s made to do for disease prevention. Aging doesn’t have to look like what we think it does. When we take care of our body, aging is AWESOME!

 

5. YOU’RE JUST GOING TO FEEL AMAZING

 

Yup, this one isn’t so much a scientific fact, but more of a straight up experience from me to you. But NO DOUBT,  the best feeling in the world is when you are fueling your body with goodness. Remember that feeling when you started getting more and more reps in your workouts you have been doing? Or every week  that you are straight up hitting your macro goals? Add in high end science backed supplements. Friend, once this happens, you have officially just entered full blown human body optimization.



I know what you are going to ask- ok, so I read the whole thing, now what?

Supplementing requires vitamins that are pure, proven, and safe. This is why we recommend Shaklee products. With 350 tests against harmful contaminants, beyond organic products, 3 times the amount of pesticide tests required, 100,000+,   quality tests annually, 100+ patents and patents pending, 100+ published scientific papers and 100+ years of innovation, there’s nothing like it out there.


Want a regimen personalized for YOU and YOUR needs?


Check out Meology here

Read more

Top Five Reasons For Supplementation

Posted by Sarah Galbreth on

 

 


Now that you have imbedded yourself DEEP (and happily) into Hybrid Athlete Training, one of the biggest questions you might have is…

WAIT, with all these macros, and with all this amazing training, do I really need to supplement?


The answer? YES. There’s nothing better than optimizing the human body, and supplementation can help you. So let’s dive in to the top 5 reasons for supplementation.

 

1. BRIDGING THE NUTRITIONAL GAP

Now that you are hitting those macro goals you might be thinking—but I’m eating 5 meals a day- I should be getting ALL of my nutrient needs in there, right?!?!?

90% of people actually do not get the recommended amount of nutrients from food alone. ( I know right!) 

There are many different reasons for this (including some of the reasons listed below)  Supplements will never replace food alone, but they absolutely can help you bridge that nutritional gap to help fuel your body to its optimal (and healthy!) potential.

 

2. OUR SOIL IS NOT AS NUTRIENT DENSE AS IT ONCE WAS


Have you ever heard the saying you are what you eat? Well, actually, you are what you eat EATS! And that includes how and where plants get their nutrients from- our soil. Fertilizers used in modern farming deplete the soil and take away some essential nutrients from our plants. According to a 2004 report in the Journal of the American College of Nutrition, nutritional values for fruits and vegetables today are below what you could get in the 1970s. 

 

3. YOUR BODY NOW HAS NEW NEEDS

Yup, you know it, and it’s time to own it. Now that you are athlete status,  you require extra nutrients to stay in shape and keep your energy levels up. So what exactly happens to your body when you exercise? Your body uses up those amazing nutrients that you stored away—so, they need to be replenished . This is not only vital for every day living, its also vital for your recovery.

 

4. PREVENTION IS POWER


Instead of disease treatment, healthcare professionals are starting to encourage their patients to look into habits for prevention- and supplementation is a huge part of it. When our body actually gets ALL the nutrients it needs (which is a lot!) it has the ability to THRIVE and do what it’s made to do for disease prevention. Aging doesn’t have to look like what we think it does. When we take care of our body, aging is AWESOME!

 

5. YOU’RE JUST GOING TO FEEL AMAZING

 

Yup, this one isn’t so much a scientific fact, but more of a straight up experience from me to you. But NO DOUBT,  the best feeling in the world is when you are fueling your body with goodness. Remember that feeling when you started getting more and more reps in your workouts you have been doing? Or every week  that you are straight up hitting your macro goals? Add in high end science backed supplements. Friend, once this happens, you have officially just entered full blown human body optimization.



I know what you are going to ask- ok, so I read the whole thing, now what?

Supplementing requires vitamins that are pure, proven, and safe. This is why we recommend Shaklee products. With 350 tests against harmful contaminants, beyond organic products, 3 times the amount of pesticide tests required, 100,000+,   quality tests annually, 100+ patents and patents pending, 100+ published scientific papers and 100+ years of innovation, there’s nothing like it out there.


Want a regimen personalized for YOU and YOUR needs?


Check out Meology here

Read more