by Dr. Loni Rodriguez | Oct 31, 2019 | nutrition
Why Nutrition?
Nicholas Frazier
Nutrition Specialist @ IPPTW
Dr. Loni and I sit down every other month or so and like to spitball ideas. We throw things on whiteboards and just discuss best practices. We talk about what we see works and doesn’t work with the clients we work with. We’ve both managed programs with hundreds of individuals and see what are the major missing components to their training. We’ve discussed how to develop programming that best suits certain athletes. We’ve talked about teaching coaches how to connect common faults to corrective exercises. Most recently we sat down and talked about the idea of functional living.
The idea was we both have so many athletes that spend so much time crushing it in the gym. They put so much effort into rehab work and their fitness, and struggle to see results. It led to us conversely discussing the fact that most spend that time in the gym, maybe 5-8 hours of their week which totals to 3% of their week? With a total of 168 hours in the week, what are they doing the other 160 hours or 97%?
Our conclusion was that guidance on Nutrition would have the biggest impact on people’s success. We discussed what method we liked the most and both of us concluded the macronutrient method was the most sustainable and realistic for the general population. By calculating and prescribing macronutrients based off a client’s age, sex, weight, and activity level and educating them how to balance their caloric intake based on their goals, weight loss, gain, maintence, we could help them find a sustainable approach to their nutrition that would long term provide the health results they were looking for.
Experience has shown than when we can take control of the major areas of our health including fitness, nutrition, mobility, recovery, and mindset, we are much more likely able to achieve our goals. We spend countless hours on working out and countless dollars on programs, trainers, and classes and wonder why they don’t work? When in fact they may be working just fine, but we don’t have control of our nutrition and aren’t fueling our body properly.
My favorite analogy when it comes to nutrition is thinking about your body as a car. You may own a Porsce. You may spend all the time in the world detailing it, keeping it clean, and upgrading it to perfection. But if you don’t put any fuel in it, you aren’t going anywhere.
We’d love to help you with your nutrition. With years of experience in nutrition and fitness, we are able to draw a road map to fit your needs and help you reach your goals! When you’re ready to follow it, we are ready to help!
-Nick
Have any questions or ready to get started you can reach out to nutrition@infinitepotentialptw.com
by Pippa Teague, Strength Coach | May 28, 2019 | Exercise advice, Ladies, nutrition, Uncategorized
By: Kerry Moynihan
Certified Personal Trainer
@Fit4lifeafter50
Life is a winding road and for we women, menopause is a rest stop on the journey.
Those of us “of that certain age”, grasp the realities of menopause: lower estrogen levels, slower metabolic rate (the rate at which our body converts stored energy to working energy), declining muscle mass and bone density. This life stage requires some lifestyle adjustments. We need to meet the changing needs of our bodies in order to age with the good health and continued mobility we all desire. The question becomes, How?
Two words, EXERCISE and NUTRITION.
The reality is that the rate at which we expend energy during exercise declines at this point in our lives. What worked at age 30 won’t necessarily be our golden ticket at 55. Bottom line, increased time and intensity of exercise is important to lower our risk of osteoporosis, metabolic syndrome and heart and lung issues.
STRENGTH TRAINING or weight resistance training is key in developing the muscle that protects our bones by increasing its mass and improving our metabolism. Shoot for gym time two to three times a week and incorporate dumbbells, kettle bells, and resistance bands, as an example.
AEROBIC exercise keeps us heart and lung healthy and burns extra calories. Pick your poison: swimming, rowing, cycling, dancing…….
Our goal should be 30 minutes of the exercise of our choice most, if not all, days of the week. An added tip….take the stairs and bypass that elevator. Just keep moving!!
Mix it up. Do different and unique activities to keep the interest factor elevated. And grab a partner. Exercising is so much more enjoyable with a friend and frankly science backs the fact that it’s a mood booster, too. Make it fun. Final note, consult your physician if you have any concerns about starting a new program.
Let’s talk NUTRITION. My “full bag of Doritos for a snack” days are sadly over. But frankly, I’d rather feel great with better choices than salt overload knowing that I’m taxing my body. So the key word here is CHOICES. Choose whole grains, natural fruits and vegetables, lean proteins, and healthy snacks like frozen grapes or blueberries, which are delicious. Processed foods are not fabulous, so bypass that supermarket aisle. And time your dinner meal so that it isn’t too close to bedtime. Personally, I find my food tracker phone app helpful in tracking my daily protein goals. Lastly, portion control is important. That chicken breast should be the size of your palm, not the super sized forearm portion at your favorite local diner.
Hot flashes aside, Folks, this stage in life is pretty great. It’s in our power to be happy, healthy and active.
