nutrition

Nutrition

Diet and Training or is it Training and Diet?

Which one is more important?

Age old question asked and answered by many different fitness and nutrition professionals. So, I figured I would take a crack at it. There are a few different people:

Some tend to want to “just” go go go and not focus on diet or use food as a reward for all the hard work they’ve put in. Sometimes they feel that working out gives them a license to eat whatever they want. However, chances are you won’t find them on the cover of a fitness magazine anytime soon. As the great Strength Coach Mike Boyle says “You can’t out train a bad diet”.  

Some “diet” yet don’t want to “sweat” or lift any weights or only see exercise needed for athletes. These people will probably lose muscle mass (and trust me you want to keep and make as much of it as you humanely can!) by not taxing the muscles to at least stay strong and big. As we all know, “Muscle burns more than fat!”

Coach Joey has a pecking order for overall health. It is as follows:

1)     Strength Train 2-4 times a week. This will tell your body that you “need” the muscle you already have and encourage some new muscle hypertrophy (growth) to be able to keep moving the way you want and stay active for years to come

2)     Keep your protein high for 2 main reasons…. Higher protein will help you keep muscle and aid muscle hypertrophy. It also serves as a satiety trigger which is super important because if you don’t feel full or satisfied you WILL overeat and probably gain lots of fat. Having trouble getting in the right amount of protein? Consider an Amino drink or chewable pills. It provides you with all the amino acids. You can find my favorite, and the best cleanest ones are here: Amino Pills + Amino Powder

3)     Get your phytos in! Vitamins and Minerals from food first then supplement when needed. Fruits, veggies make up your phyto nutrients. For now don’t worry about how much (although 5 servings of fruit at a time might be a little too much for most). Veggies as much as possible as long as each vegetable isn’t covered in cheese sauce (toppings add lots of unnecessary calories). This will help ensure your body functions properly and overall health is optimized. Not getting all your phytos in? Consider an organic greens powder to drink to fill in gaps.

4)     Make sure you move each and every day (and no getting in and out of the car doesn’t count as movement haha). Should be Yoga, walking, light stretching, basketball game or similar, cardio strength circuit, etc) This will not only burn a few extra calories but will also keep you mobile and encourage your body to keep joints mobile and strong.

5)     Calories NEED to match your activity level and your level of fitness. It also has to match your body composition currently. Example a super muscular person probably needs more calories than the person with the same height and weight that thinks playing video games is a strenuous form of activity.

To answer the question, like most things in life is a good balance of exercise and “diet”. Just don’t be all one sided if you want a balanced healthy body.

Nutrition

Protein, Protein Everywhere!

 Protein. There isn’t a day that goes by that I don’t mention the word or talk about how important it is for all health related things. Fat loss, muscle mass gain, bone density, bone strength, general health… protein can be a huge player in all these. I will spare you with all the science about Protein but trust me it’s really important.

Most people reading my blogs are looking for better body composition, am I right? And by “better” I mean more muscle/less fat primarily. Protein not only builds those nice shoulders and glutes that everyone wants, it ALSO keeps you fuller longer. This is a game changer because if you are “full” your mindless snacking will most likely be significantly reduced, cutting calories and lbs.

In the meantime to help you obtain all the protein you “need” for that body you want, enter protein shakes (powders). And although I agree that having a big steak is more “filling” than a protein shake, the steak also comes with lots and lots of fat (albeit mostly good fat but fat nonetheless). I am NOT saying steak is bad, I’m saying it is high calorie so to get all your protein from steaks you would probably take in WAYYY too much fat.

All about Protein Powders:

There are 2 major types of protein powders that we can talk about. Whey (Dairy based) or Vegan plant based, (non-soy). Whether we talk about Whey or Plant Based, I always recommend getting a powder with natural sweeteners and the fewest ingredients possible. Why do I only recommend more natural powders? I feel if you are using it daily or a few times a week don’t you want cleaner nutrition? I sure do. If a food item is a once a month thing then it’s probably less important the quality, but something that I (or in this case you) take on a regular basis, I would hope you are trying to get the best quality you can find. The difference in pricing is not as much as it used to be, yet the difference in quality can be huge.

Most of the choice between the 2 styles is just preference, unless you vegan or dairy tolerant (notice I did NOT say lactose intolerant, I’ll explain). The amino acid profile for vegan protein has come a long way and now rivals that of the original “gold standard”, whey protein. So the difference comes down to taste, allergies, or vegan preferences. It does make sense to switch it up now and then though if you can tolerate both forms. Variety is the spice of life!

 Whey Protein:

The Whey proteins I recommend are only Whey Isolate, which means the lactose is removed 99% (strained more hence the higher price). Whey protein powders are generally 25grams of protein per scoop making it a high protein meal/snack. Double that and you’d have to eat lots of steak to match that or about 2 chicken breasts in one sitting (which is pretty hard to do).

 
whey protein isolate - jtab training
 

My favorite Whey Isolate Protein is About Time. You can pick it up here on my Amazon page.

Vegan Protein:

Vegan protein powder I recommend is usually made from a myriad of plants/rices (brown rice, hemp, quinoa, cranberry, etc). Benefits of these protein powders are of course lactose free, animal free, dairy free and usually free of any allergies. These tend to more “organic” and most vegan proteins are naturally (stevia/monk fruit) sweetened, so you don’t have to look at the ingredients as much. Some, not all, vegan protein powders I recommend act more of a meal replacement because they have a “greens” blend and probiotics in them as well. This isn’t necessary if you are getting enough greens in elsewhere. There are some that are solely protein also and usually are 15-22grams that I have found. Yes, that means a little less protein but most of the time better assimilated or digested (even if you tolerate dairy pretty well).

 
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My favorite Vegan Protein Powder is Sunwarrior and you can get that here.

My favorite Vegan Meal Replacement is Nutiva and you can get that here.

Keep an eye out for my next blog with some of my favorite smoothie recipes utilizing protein powder!

Nutrition

Dan John: Do It and Diet

For today’s blog we’re borrowing one from Olympic Lifter, Dan John, who is diving deeper into fat loss and what really effects it. We talk a lot about training here at J-Tab (obviously, it’s what we do!), but we also know the importance of diet, and how much it actually has to do with losing weight and fat (hint: pretty much everything!). So, if you feel like you’ve been struggling to cut the fat, read up on Dan’s take on what really impacts things, and how you can get yourself on the right track!

Dan John: Do It and Diet

DAN JOHN: DO IT AND DIET

My good friend, Amy, was telling me something that bothered me: her nutritionist stated flatly that exercise has almost nothing to do with FAT loss. I tried to counter that argument and realized:

I have been wrong. A long time.

It’s true: FAT loss happens in the kitchen. FAT loss happens when you shop, chop, slice and dice.

If you are a personal trainer and you convince all your clients to eat protein and veggies at every meal and drink only water for the next two or three years, you will become the most important name in the fitness industry. Your clients will have unparalleled success in body composition.

And, the exercise we insist upon doing might have little value.

The British Journal of Sports Medicine says it clearly:

“ . . . (M)embers of the public are drowned by an unhelpful message about maintaining a ‘healthy weight’ through calorie counting, and many still wrongly believe that obesity is entirely due to lack of exercise. This false perception is rooted in the Food Industry’s Public Relations machinery, which uses tactics chillingly similar to those of big tobacco. The tobacco industry successfully stalled government intervention for 50 years starting from when the first links between smoking and lung cancer were published. This sabotage was achieved using a ‘corporate playbook’ of denial, doubt and confusing the public.

Coca Cola, who spent $3.3 billion on advertising in 2013, pushes a message that ‘all calories count’; they associate their products with sport, suggesting it is ok to consume their drinks as long as you exercise. However, science tells us this is misleading and wrong. It is where the calories come from that is crucial. Sugar calories promote fat storage and hunger.”

Even when you smash the evidence in my face, I still think exercise has a role. But, I have the same blinders everyone else has: I KNOW exercise is “good for you,” so it must help in FAT loss.

But, maybe it doesn’t.

Certainly, we have gone too far claiming exercise incinerates FAT “right off your body.” Now, of course, with various cryotherapy and cold treatments, we use extreme cold to melt fat off the body, so we seem to be going in two directions at once.

At workshops, I spend quality time walking people through a system of approaching training to help people make better choices and save the precious drops of self-discipline so we can focus on better food choices.

Then, about half way through the talk . . .

The hands go up. I know what the question is going to be; it’s always the same question. It’s about FAT loss.

But first, let’s rewind and pick up at the beginning of the talk. I use a system that I discuss in Now What?, my attempt to teach people the keys to successful performance.

Read the rest of Dan John: Do It and Diet

Nutrition

Guest Blog: Common-Sense Fine Dining

Today we've got guest blogger and fellow J-tab Trainer, Matt Prez, breaking down how you still stick to your diet while going out to eat.

Picture this scenario: you’ve started getting more active, and are making an attempt at better nutrition.

But now you’re in a situation where you’ve gone out to eat at a restaurant, and are at the mercy of what’s on the menu.

How do you handle this?  Well with a few simple steps you can have a meal you enjoy and fits your own goals. 

1. Know you allergies/limitations

Aka: The most obvious one.  Do you have a legitimate food allergy?  Are you following a certain diet that has certain restrictions, like keto/vegan/vegetarian/etc.?  You may have to go by what’s on the menu, but there should generally be no problems with informing your waiter about these.  

2. What’s your weight goal? 

Are you trying to gain, lose, or maintain your current weight?  From strictly a caloric standpoint, your answer should dictate what you consume (wanting to gain weight = more food.  Weight loss = less).  

3. Know the breakdown of the macronutrients in food

Fats, Carbs, and Protein are what we consider the “macronutrients” of ie what our body can turn into energy to use.  

The foods highest in fat are usually nuts, oils, and avocados.

Foods highest in carbs are mostly all breads, pasta, most baked goods, fruits, vegetables, etc.

The most protein-dense foods are your animal products (meat, eggs, dairy), but also things like quinoa, legumes, beans, and tofu are higher in protein.  

4. Eat more protein!

If I were a gambling man (which I am), I would bet most people reading this are not consuming enough protein.   The typical American is consuming way too many more carbs and too little protein.  Instead of going for the pasta dish, give the chicken, fish, or steak a try.  Want a burger, but want less carbs?  Choose another side than French fries, see if there’s a lettuce wrap option for the burger, or even consume just the patty.  Remember you can take this as far as you want.  And also don’t forget that protein-rich foods are incredibly satiating, meaning they will make you feel fuller a lot quicker than anything else! 

5. Watch the alcohol!

Beer and wine are carb-dominant sources, but even more important are the mixed drinks, as they (depending on the drink) may be loaded up with sugar.  Not keeping tabs on how much you’re drinking will add up in calories by the end of the day.  

6. Plan ahead

If Friday night is the night you’re going out to eat/drink the not-best food choices, plan ahead and pick the appropriate foods during the day.  For example: I went to Margaritaville a couple of Friday ago and got this

 
How to eat healthy while you're out.
 

Just from looking at this image we can deduce this is a carb-heavy meal (buns/fries/maragarita) with moderate protein (the two patties) and a little amount of fat (the cheese, and the patties). 

I knew I was going to get this, so I made the steps during the day to consume less sources of carbs to compensate for this meal.  If I wanted to eat something later I made sure it was mostly protein and very little carb.

Nutrition

You Go-To Nutrition Advice

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Here at Jtab Training I try my best to keep things as simple as possible. We all know, that especially when it comes to eating right, the more simple the program, the more likely you are to follow through. Below is my list of solid basic nutrition tips.  

For Fat Loss(accompanied with some strength training):

  1. Reduce starchy carbs:  pasta, rice, bread are not “necessity” for survival or optimal health.  Only have 1 serving, at most, each day.  Bread does not offer any nutritional value except added calories from carbs.  And yes, there are breads that offer added vitamins so it must be "ok" right? No, it’s not and shouldn't have a normal place in your fat loss nutritional plan.    
  2. Reduce sugar (both added sugar and natural sugar):  Sugar is sugar is sugar when it comes to fat loss.  Yes, blueberries are better than table sugar that you put in your coffee (please stop doing that by the way!) but it still has sugar.  Try to eliminate added sugar most days, and try to limit  berries (best bang for your nutritional/sugar buck in my opinion) once a day.  Sugar comes in many things (even salad dressings, etc..) so please read labels and be aware of what you are taking in.  The one exception to the sugar rule is right after a hard workout. You can “allow” yourself a few fast digesting carbs to help with muscle building and to replenish glycogen to muscles.
  3. Increase/maintain protein numbers:  If you are “dropping” carbs, you need to replace some of those calories with protein.  You must be at .7-1.0 grams of protein per pounds bodyweight when trying to lose fat yet still maintain muscle.  This can come from lean meats, eggs, protein powders (vegan or dairy based), fish, beans, or LOW SUGAR Greek yogurts (plain and add some berries on top if need to!).  No matter where you get your protein from, make sure AT LEAST the protein content is the highest macronutrient of the 3 (fat, carbs, protein).  That is a decent quick check to see if it is mainly a protein source or a fat source with some protein (such as peanut butter, almond butter, etc.)
  4. Keep the good fats in, get rid of the bad fat, and limit all fats since they are the highest calorie macro.  Fats have 9 calories/gram while carbs and protein have only 4.  That doesn’t mean you can have tons of carbs (see #1,#2), it just means be picky about what fats you will include.  And for the love of all that is sane, please stop eating/drinking man made fats and “vegetable fats”!  These include canola oil and trans fats.  The one vegetable fat that is acceptable is avocado oil(or avocadoes in general).  Good fats and oils you CAN include in your diet are olive oil, coconut oil (medium chain triglycerides), nuts, or seeds.  Remember, these must be eaten/drank in moderation due to their high calorie count!
  5. Veggies!  Yes to most and as much as you want!  They will help fill you up (higher fiber ones) which helps curb calories since most veggies are very, very low calorie.  Just don’t think about adding lots of oils or cheese on them if you are trying to cut calories.  
  6. Speaking of calories, you have to find your base calorie daily needs (find a good calculator online, Precision Nutrition has a great one) and start with reducing 100-500 calories a day from that number.  Reduce too many too quickly, and your body and hormones will actually go into starvation mode and will not produce the results you're looking for.  Need help finding a PN calculator to find a sweet spot of calories each day (message me or email jtabtraining@gmail.com!)  

There are 6 good tips to get you going.  Please reach out to me if you have any questions from these tips or anything else for fat loss!  

Nutrition

My Last Fat Loss Nutrition Blog EVER!

This is it, the last one…  why you might ask?  Cause I can’t make it any more simple than I’m going to make it right now. A simple plan to simply lose fat.  Because we all know the goal is to lose fat, not just “weight” (big difference here).

Are you ready for the secret? You have to have less calories going in calories out.  

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Does it get more simple than that?  For pure weight loss (not caring if it’s muscle mass or fat) it’s as simple as calories in and calories out. You have to expend energy or calories while daily living and working out.  Now here’s where the hard part comes in; You have to count EVERY single little morsel of “food” that you take in, even those “few” M&M’s you ate from your kid’s snack.  So, as you can see, what starts as a simple answer can get a little bit more complicated.

The real answer actually lies somewhere in the middle of having to have a PhD in advanced biology and mathematics, and the calories in vs calories out simplicity.  The real answer lies with making sure your macronutrients are taken care of (protein for muscle recovery and gain, carbs for energy and micronutrients, and fats for hormonal/skin/brain help).  You have to ensure that you’re not only limiting your calories, but managing the TYPE of calories your intaking.

You CAN go workout for 4 hours twice a day if you want, to eat whatever is in front of you.  However, because most of us don’t have more than an hour tops a few days a week to workout, we need to come up with a better, more manageable option.  This means we need to have a general idea of the calories we are eating, to adjust the exercise we should be getting in each day.  In order to truly lose weight, you should limit the days your calorie intake is higher than you expenditure to a maximum of 1 per week.

Exercise recommendations typically favor “cardio” for the sure amount of calories burned DURING exercise. This is why weight training will never be the go to for health care recommendations although it should be. But, with cardio you’re only counting calories burned while exercising, and it doesn’t take into account what is burned for the hours after.   With weight training, there is something called EPOC or afterburn.  I won’t bore you with the numbers but let’s just say over 24 hours lifting weights vs running for one hour, the weight training will eventually burn more calories.  

Hormones: little “things” inside our body that regulates how well we burn fat, keep muscle, lose fat, digest nutrients, build muscle, sleep quality, “hunger” and many other things.  Hormones rarely get the love they deserve when it comes to a fitness plan, and they are just starting to be recognized in their importance.  Many things affect our hormones like like lack of sleep, STRESS, etc.  It’s a constant battle to keep hormones in check and regulate the hormones that work for us.  There’s a hormone, Leptin, that if not regulated won’t trigger that “I’m full” feeling.  And of course, you can imagine, that not feeling full, will just lead you to overeat and gain weight.

It may seem confusing, especially with all sorts of “different” types of diets out there. So, in effort to clarify, I’ll be giving even more tips in my next blog - I lied about it being my last one :) - that will take this whole calorie in vs. calorie out thing to the next level.

Nutrition

Game Day: Are you prepared?  

nutrition for highschool athletes.

High School athletes usually fly by their seat when it comes to nutrition.  And yes, while most of them are getting enough nutrition here in the USA to avoid being malnourished, a better nutrition “plan” will take their game to the next level. Want to perform even better on game day?  Want to have "good nutrition" instead of just "good enough nutrition"? Don’t worry, Sports Nutrition Coach Joey, CSNC, CSCS has your back!  Let’s dig into a better nutrition strategy for a game day.

That big game day starts first thing in the morning, before you leave for school!  Athletes need good carbohydrates and good protein sources first thing in the morning.  Carbs and protein in the morning give your body glucose to fuel your brain for school and performance on the field later in the day.  With steady levels of “fuel”, your body will maintain homeostasis, which means that all systems of your body will be working together correctly.  Just some examples of this combination are: PB&J Sandwich, a protein smoothie with some fruit in it, overnight oats (made the night before and put in fridge from simple ingredients oats, fruit, “milk”, protein powder, nuts), hardboiled eggs and fruit, or low sugar and high protein yogurt with fruit on the side.  And don't forget a large glass of water! Hydration in the morning is very important!

Lunch is more of the same, with some with good quality sources of carbohydrates and protein (and some good fats also).  This can be; a bigger sandwich with a piece of fruit, or a salad with chicken or eggs on it with a piece of fruit.  If you are lucky to have a hot school lunch, try to grab chicken, potatoes, and some fruit!  Again, keep glucose running through your body so it can use it for fuel, your body’s most preferred fuel source!  

Before the big game or practice we usually need another feeding or “snack”.  This can be (depending on how much time before your game or practice) dried fruit and nuts, protein bar (get the ok by Coach Joey on these as most are just candy bars in disguise), beef/turkey jerky with some fruit, packed peanut butter sandwich with some fruit.  Again, lots of liquid in the form of water, or milk.  For some of the older athletes that already drink coffee, and since many go to the local coffee shops in between school and games, bring a scoop of protein powder and mix it into your coffee with a piece or two of fruit on the side. This is a great way to get your caffeine fix with some quality protein and carbs (not just carbs and sugar!).  

With these nutritional strategies you'll know you (or your athlete) will perform at your best!  Don’t forget after the game or practice you need nutrition to help recover for the next day’s practice or game also!  

Joey Taraborelli, CSCS, CSNC   

Nutrition

Pecking Order of Nutritional Aids - Pt. 2

nutritional aids from Jtab Training in East Greenwich, RI.

Last week we went over the top dogs? (or as Coach Joey would say the Hulk Smash ones), Tier 1.  Today we're bringing you the next set, Tier 2. These are to further your health and longevity (it is cold and flu season after all) and some help with recovery from training.  Tier 3 will be mostly all about training help (people that train hard need more quality nutrition than people that sit on a couch all day) so keep an eye out!

Tier 2:  The Next Big Ones

  1. Ashwagandha: Hormonal and anti-stress help.  This works bifold as a hormone optimizer (this will be a big theme for Tier 2) and also it’s man function as an anti-stress relief(it’s a adaptogen herb, gives you a calming sensation).  https://examine.com/supplements/ashwagandha/
  2. Tumeric (Curcumin):  A spice that has tons of health benefits besides giving Indian food a great taste.  The main benefits reportedly are for anti-inflammation and works well with people with arthritis (that’s a large portion of the population nowadays).   https://examine.com/supplements/curcumin/
  3. Zinc and Magnesium: You may have heard about taking zinc at onset of your cold, but it has many other benefits, including optimizing hormones (especially if deficient and you lose zinc through sweating).  I usually take this as a combo with Magnesium at night to help get into a deep sleep and for better Testosterone levels(ZMA).  Magnesium helps with blood pressure, reduces glucose tolerance and causes neural excitation.  https://examine.com/supplements/magnesium/ https://examine.com/supplements/zinc/
  4. Vitamin C: Vitamin C is capable of being both an antioxidant and pro-oxidant, depending on what the body needs.  Yes it also helps with colds when you load it up (multi-vitamins don't traditionally supply enough Vitamin C so look for it on it's own).  https://examine.com/supplements/vitamin-c/

Nutrition

Pecking order of Nutritional Aids - Pt. 1

Nutritional supplements that are most important include Vitamin D, Fish oil, greens and probiotics.

Being in the health and fitness area for more than 15 years I’ve come to research and study many different nutritional needs of a healthy body.  There’s always going to be different people and different companies telling you that their supplement is the most important. Well I’m here to help you sort through the mess and have come up with my list of the most important and the best bang for your bucks aids to help keep you healthy.  Tier 1 is what I consider my most important for general well being.  Tier 2 will be ones I believe are still very important but not as important as Tier 1.  Tier 3 list will be mostly sports supplements to further your fitness gains.  Today we’re starting with Tier 1 nutritional aids and will be giving more information on Tier 2 and 3 in future blogs.

Tier 1:  For Overall Better Health

  1. Fish Oil- anti-inflammatory, pro-joint help.  Do I have to tell you how inflamed most of our bodies are nowadays with high stress/toxins everywhere/bad diets?  I know we all can agree we need some help in the inflammation department, and Fish Oil(Algal Oil if vegan/Krill Oil if super sensitive to mercury) seems to fit the bill.  Systemic inflammation feeds other pathologies such as psoriasis, fatigue, joint point and many other negative symptoms. One of the major contributors to inflammation is omega-6 to omega-3 ratio intake and Fish Oil will help you regulate that..
  2. Greens Powder- Those few of you that truly eats 5 servings of greens a day can ignore this, but for the other 99.99% of the population this should be a staple also.  It isn’t rocket science that adding greens to your diet will help with a plethora of ailments, health issues, and just make you healthier in general. Problem is most of us do not get the required amount to make a difference.  Organic greens powder will step in and fulfill the requirement and keep you running on premium gasoline.  Get your greens in!   https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/americans-come-up-short-on-fruit-and-vegetables/bgp-20147073
  3. Vitamin D- “Just go in the sun” they say.  It’s been proven that anything more that SPF 8 will block out the important Vitamin D from the sun’s UV rays (and we all know how important sunscreen is, especially for those with light skin).  In addition, most foods high in Vitamin D are foods that are not eaten in a normal diet (Fatty Fish, Beef Liver as examples). As you can see, many people are getting way below their recommended daily allowance of Vitamin D, especially us in the Northern Hemisphere away from good sun most of the year.  Few reasons why you need Vitamin D? It is great in assisting with sleep help, hormonal help and bone help.  https://www.webmd.com/food-recipes/guide/calcium-vitamin-d-foods
  4. Probiotic- Gut health is a hot topic and deserves to be.  Many leading Dr’s know, and believe, that your health starts and ends in your gut.  If your gut health and flora are not happy and balanced, then we are not healthy.  And with the advent of “take antibiotics for EVERYTHING” this makes it even more important now than ever before as antibiotics kill the good bacteria in your gut, along with the bad.  Few reasons they are good for you and needed: eczema and skin conditions, urinary/vaginal health, allergy/cold help, help after/during taking antibiotics(when needed).  https://www.webmd.com/digestive-disorders/what-are-probiotics#1

Training

The Value of Personal Training

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Value is defined as “estimate the monetary worth of (something)”.  This leads me into one of the questions I get all the time. “Why should I spend money on personal training”? Well - that’s a question you won’t even have to ask once you see the “value” of it.

This about what you “value” and spend money on all the time. You pay an accountant to handle your finances. You pay a store for clothing instead of making them yourself. You pay an electrician, plumber or carpenter to come fix something in your house when you break. We are willing to spend money on these things because not only does it save us time, we know that it will be done right.    

So when it comes to our body’s, why are we so willing to cut corners? We only get one body, so why aren’t we willing to invest in ways to take care of it? Whether it’s paying more for higher quality food, or investing in personal training, placing “value” in your health is one of the most important things you can do.

At Jtab Training I teach clients how to lift and exercise properly under their current abilities. What is the benefit of this? You are getting a better workout, in less time, and with fewer injuries. The words I hear a lot are, “I would be lifting improperly or wasting my time at the gym if I weren’t training with you”.      

I started my small personal training studio business because I felt I could add a lot of “value” to client’s fitness routines. In many cases, and especially when it comes to your health, choosing to invest in the right way of doing things ends up saving you time and money, as well as helps you reach your goals faster and more efficiently. 

Nutrition

10 Day Transformation starts today!

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Day NOW!  So I started my Purium 10 Day Transformation a day early (today) because I could not wait to get going!  As I write this I have already had 10 Super Aminos (vegan legume based aminos) which is about the same protein as a big steak and 12 ounces of water.  I noted in my Instagram post I hate drinking lots of water in the morning.  Isn’t that the epitomy of health, Coach?  Maybe yes, maybe no, but I’m on board now (yes, even Joey sometimes struggles with doing what is healthy).  This starts my week with tons of greens and superfoods, which means I'm kicking off the week feeling healthy and energized.  No catch phrases with Purium, just good old organic holistic nutrition.  

Why am I doing this again?  To recap, over the winter plethora of skin issues (I've always had skin issues actually but they flared up much worse over the winter).  I am also doing this because it is time to get ripped. I just finished a strength block where my only goal was to lift more weight and I accomplished that.  And finally, I am turning 40 this October and going in full charge with a healthy and in shape body to crush my 40’s!  Now it’s time to look better, clear up those skin issues and rock this next decade.  I currently weigh between 185-186ish and hoping to get under 180 with some more definition.  Is it vain?  Maybe, but don't we all want to look better while getting healthier?  

I'm telling you all this so you can follow my journey on this EASY path with Purium and me.  Who knows, you might want to start your own path real soon!  

Remember Purium is all natural and organic superfoods that help you live a healthier life.  Purium makes it real easy to get all your nutrients in during your busy day(s).  Contact me at jtabtraining@gmail.com or message me on my Instagram or Facebook for more details.  Stay tuned over the next 10 days as I update you on my progress and you walk with me on this journey.  

Nutrition

Why Purium? Why Now?

I am getting ready to embark on a 7-10 Day transformation with organic nutrition from Purium - and I want you to join me! Don't go it alone. I will be ready to coach and work with 6 people that want to start a transformation alongside me!  I am planning on starting Wednesday the 23th of August, just in time to be done for Labor Day Weekend if you choose 7 Days.  

People ask why Purium?  Well in my humble opinion it is the best organic nutrition that is convenient and easy to use.  Sure, cooking organic meals every few hours is ideal, but who has time for that?  Even stay-at-home moms, or people working from home, usually do not have that kind of time.  Purium allows you to be on “the go” and still get the best of the best nutrition in your cells - fitting in much easier into our busy schedules. 

While the cleanse lasts 7 or 10 days, the "transformation" is really what happens to your body in the days, weeks and months following it. It will help make you crave good, non processed nutrition (instead of those late night chip cravings) during the 10 days.  After it you will want to continue down the non-processed, mostly organic path.  Your taste buds will change by eating only organic fruits and veggies alongside Purium’s organic nutrition.  After the 10 Days you will want to continue using Purium’s great nutrition for a meal or two just because it is simple, organic nutrition that is a no-brainer.  It will free up many hours during the week of not having to cook or prepare meals.  Also, in the age and day of “cleanses, detoxs” where companies put IN chemicals and fillers, processed crap, and ingredients that make your hormones worse, isn’t it great to know that there is a company like Purium that actually has organic nutrition with no chemicals and inferior ingredients in it?     

  1. What is entailed in the transformation?  Purium= Pure and Premium and that is what you get with each and every piece of nutrition from them.  The big components are a greens power shake (for your carbs, greens, energy), amino pills (for your protein requirements, can be chewed or swallowed), cherry night time drink (for additional antioxidants and help sleeping naturally), and a few other items if you need (greens spectrum lemon for additional greens, veggie support, post workout nutrition support if lifting weights during).    
  2. What is it exactly?  It is an eating plan designed to rid the body of sweet cravings, excess sugar, gmo ingredients(as long as flex foods are organic), excess bad fats, reduce inflammation in body, reduce bodyfat, reduce toxins in body and re-energize your body.

I can go on and on about how pure and premium Purium’s nutrition is but I will make this short.  If you have any questions about it please contact me at jtabtraining@gmail.com or through Facebook or my cell phone (401) 529-5089.     

Nutrition

Convenient AND Healthy?

We live in a day and age where convenience is KING and time is of the essence.  If it takes more than a few seconds we “can’t” wait for it.  Our internet has gone from dial up (taking upwards of 10 minutes to get “online”, but now, if it takes longer than 15 seconds we start yelling at the computer!  To make matters worse nutrition has gone the same way.  Not many people have time (or patience) to prepare complete “healthy” lunches and breakfasts that take 5-25 minutes. While this doesn't seem like a big chunk of time, for many this is more than they can spare.

This shift if our culture has put a damper on our health, as quick “fast food” options are usually less desirable for our optimal health. Often times fast food options are high in sodium, high in fat, and VERY high in calories.  If you are watching what you put in your nutrition plan, you know that these are usually not the traits you look for in "healthy" foods. When look to lose weight, improve health, or simply lead a healthy lifestyle, than low calorie/high nutrient/clean calories should be the top of the list.  It is usually hard to find that in a convenient “package”.

Enter Purium’s Core 3 (or even just 2 of the 3).  Let me explain.  Most people think a salad is the epitome of quick convenient healthy nutrition.  There are many pitfalls in this.  First unless you put good quality protein source (whether that's vegan based like beans, or meat based like organic chicken or beef), you are still only getting a lot of carbs without the need protein.  Second, if you can only get down a salad with tons of dressing on it, you've now bumped up the calories so high that you've negated any healthy benefits in the first place. 

Purium’s CORE 3 is a combo of high quality protein, high quality veggie/phytonutrient shake and the highest ORAC value fruit drink.  When taken in the same day you get most of your veggie nutrition you need for the day, ALL of your fruit intake you need for the day and a good serving of protein that you need for each day.  

Power Shake- phytonutrients, greens, veggies, antioxidants, low sugar, low calorie, high nutrients, gluten free, organic

 
 

Super 23 Aminos- vegan protein source, high amino content, non-dairy, non-soy, physicians desk reference product, high protein

 
 

Apothe Cherry- tart cherry juice, 10 servings of fruit (half serving is all your fruit requirement for day!), no pesticides, natural sleep aid (melatonin found NATURALLY in Tart Cherries), super high antioxidants, 7,000 ORAC value per full serving

 
 

My recommendation is to drink a Power Shake and have 3-5 Amino tablets for a complete “fast food” quick breakfast or lunch.  This will give you all the green power you need and all the protein without the high calories you need for a complete meal.  If you need something to chew on while having this shake and tablets add in 3-6 almonds(depending on calorie needs) for a crunch and chew and some good fat, more fiber and even more protein.

So now there are no excuses for eating healthy on the go or in a time crunch! For more information or to place an order email Joey at jtabtraining@gmail.com.

Nutrition

Going Beyond The Basics

Everywhere you look there is new nutrition info out there.  Some complex, some simple.  But at JTab, we believe that good nutrition goes beyond just eating your fruits and vegetables (although those are great places to start!) This week we go a little deeper and dive into some of the things that may be affecting your weight and body composition beyond the obvious.

  1. HORMONES:  And we’re not just talking the typical male/female hormones. Food effects your hormones and hormones effects your nutrition.  One example is sugar.  We can all safely say excess sugar isn’t the healthiest thing in the world, correct?  Sugar also creates inflammation and stress in your body and thus makes your cortisol hormone go bonkers.  Cortisol then creates havoc on your body, killing your sleep, your mood, etc.  Choose foods that help your hormones balance out, and your body will be more in balance, you will see your health skyrocket, and you will feel amazing.  
  2. Blood sugar spiking:  Bananas.  They are either the devil or to be worshipped.  Most science still says when you eat a high sugar food item (like a banana) alone, your blood sugar spikes causing a havoc on your body.  You must pair these high sugar food with either a fat or protein (think peanut butter on a banana).  This slows down the absorption of the sugar in the banana so your body doesn’t go crazy.  
  3. More hormone talk:  Men, and to a lesser degree women, should be looking to add more testosterone optimizing foods (such as brazil/macadamia nuts, eggs, grass fed beef, etc.).  Optimizing your hormones (the ones you are supposed to have but modern life decreases) will create a more favorable body composition and help your health considerably.  Plastics, air fresheners, receipts, scented candles, and most skin care products all have estrogen mimicking properties that can keep you from having optimal hormones and feeling your best.  Again, optimal was the key word, so don’t stress over every little thing. Try to steer clear as much as possible to keep hormones under control. 
  4. Organic:  I know this gets thrown around in talk like a rag doll, but to optimize your health, hormones, and body, you should be looking to add more organic foods as you can.  There is a great list to go by called the “Dirty Dozen/Clean 15”.  When purchasing the foods/produce on the dirty dozen list, try to be organic as much as possible.  Meats (if you eat meat) should be purchased as organic as possible, and if you can’t buy organic meats, try to get the LEANEST cuts available to you.  The extra hormones from raising are stored in the fats.  A good rule of thumb is a food with a thick outer peel that you don’t eat (think a banana) probably doesn’t have to be organic.
  5. Timing:  There is lots of talk about nutrient timing.  My thoughts are, as long as you get the correct calories for your body and activity level, timing is less important.  The idea here is to think smart and plan ahead. Having a heavy carbohydrate meal in the morning can lead to be exhausted mid day.  If you are required to have lots of energy mid day, think about high protein/high fats (the good kind) foods such as eggs, avocados, or greens. And, what about the class “3 square meals a day”. Is that the best rule of thumb? No! See how your energy levels are day in and out and tweak accordingly. Eat to fuel your body and stay energized, not just because you feel like you “have” to eat. 

Nutrition

Captain Obvious Nutrition: 5 Tips You Already Know But Aren't Doing

Nutrition is one of the most talked about subjects between people.  It seems like everywhere you turn people are doing a crazy diet or giving their own nutrition advice to make sure everyone around them knows (Hey, did you know I’m doing paleo right now?).  With all of the fad diets going around out there, I thought it would be best to bring it back to the basics. Sometimes, striping everything down to the tried and true nutrition facts we’ve always know is the best way to start:

  1. Get enough protein from quality sources.  If you are lifting and/or trying to change your body composition it is important to eat enough protein.  It fills you up better than carbs, helps with recovery from workouts and helps with changing body composition.  
  2. Eat/drink your VEGGIES!  I don’t want to say an amount of servings specifically (as that can verify by person) but you should be including them in as much as possible.  Don’t like veggies?  Then drink them, but get them in.  There are plenty of great tasting veggie powders nowadays.  No excuses.  The list of how greens/veggies help your health is immense.  
  3. When trying to change your body composition (i.e. gain muscle, lower fat), it has been proven that a lower carbohydrate intake is best overall.  Try to cut out the breads and pastas, and when you do eat carbs, keep them in the form of veggies.  
  4. Fats have the highest calorie per gram content out of the 3 main macronutrients.  Fats have 9 calories while protein AND carbs each have 4 calories per gram.  Do I even have to mention you should limit your fats to try to change body composition and reduce body fat?
  5. Tip #5 should be #1 but it’s not as “sexy”.  DRINK LOTS AND LOTS OF WATER!  DRINK MORE THAN YOU THINK YOU SHOULD!  That is probably the best thing you can do to start eating healthier.  The more water you drink, the less hungry you will be, and the less you will snack on empty calories.  Water is also vital for many functions.    

Additional Tip:  Obviously very important to know what foods are high in carbs, which ones are high in protein and which ones are high in fats.  Some for example an egg are high in 2 of the 3.  Eggs are lots of protein but also high in fats (although in this case, it’s a good kind of fat).  Cheese is another example.  Cheese is high in protein yet very high in fat.  Grass fed beef is very high in protein but also very high in fat making it a good protein source but also very high calorie food.  Lean chicken is high in protein and fairly low in fat making it a good choice for a high protein food with lower calories.  

Things I've Been Digging Series, Part 1 Anti-Soreness Nutritional Support

Here is the first installment of things I've been "digging" (Yes, I was a H.S. and college volleyball player and H.S. coach back in the day, so theres a little volleyball humor for you).  These days my cousin and I have been crushing an intense bodybuilding program called Super Hero Muscle.  I would usually be sore each week (lifting 4 times a week can do that to you).  About a year ago I was introduced to a great line of organic nutritional components called Purium (PURe and PremIUM).  Recently I tweaked my peri (pre and post) workout nutrition to match my recovery needs and have been seeing great results.  Here is my exact routine: 

Preworkout: 2 scoops Power Shake (organic greens and slow release carbs), 2 Super Xanthin (see below info on Astaxanthin), 4 Super23 Aminos (organic vegan protein amino pills).

Postworkout: 2 Super Xanthins (see below), 4-5 Super23 Aminos and a serving of LOVE Supermeal Protein Meal Replacement Shake.

Ever since, I've been doing this almost to a T every lifting day and have had no muscle soreness and can actually function the next day.  Years before finding this organic nutritional support there were days after lifting I wouldn't be able to move well and this does not bode well when trying to show exercises to clients.

Sound like a lot?  You could say so.  Important to note A) I live for intense lifting (stress relief for me) and setting personal records, and B) My body is a walking billboard of my business. While you may not have the same lifting goals (or needs) that I do, we could all benefit from a little more nutrition and a little less soreness in our lives, can't we?

 

This doesn't happen to me anymore!

This doesn't happen to me anymore!

Super Xanthin

Bye-bye, lactic acid. Hello, better body!

  • May protect muscle tissue from damage
  • May provide some protection for the skin from UVA and UVB damage
  • May reduce lactic acid build-up and improve recovery time
  • May support eye health

Purium`s Super XanthinTM is made from nature`s most powerful antioxidant, which studies show is 550 times stronger than vitamin E. It helps combat free radical damage to muscles and helps reduce the buildup of lactic acid that causes post-workout soreness. We recommend combining this product with our Super Amino 23 so you can get the most out of your workouts.