Fall Back into Routine Nutrition Challenge

Your 5-Week Nutrition Challenge to Shed Body Fat and Drop Pounds Without Feeling Restricted!

Are you ready to shake off the summer chaos and step back into a healthier routine? If you've been struggling to find a balance and need a straightforward, supportive path to shedding those extra pounds,

"Fall Back into Routine" is designed just for you!

What You'll Get:

Special Offer: Complete Transformation for Only $67!

Imagine stepping into the next season feeling lighter, healthier, and in control. With "Fall Back into Routine," you're not just signing up for a program; you're investing in a new you.

Important Dates:

  • Start Date: Monday, September 16, 2024
  • End Date: Friday, October 18, 2024
  • Initial Scan by: Monday, September 16, 2024
  • Final Scan by: Tuesday, October 22, 2024

Important Deets:

  • We will be using or new system Go High Level for this challenge. You will get an email to set up a login once you sign up. When you login you will have access to all of the meal plans and cheat sheets right away.
  • You will need to scan with a coach so we can give you your specific calorie range and protein intake. You can use the meal plan that matches your specific caloric intake.

Barbell or Trap Bar Deadlift? Find Out Which is Best for You!

I had a great question come in this week, “Is the barbell or trap deadlift better?”

Such a great question, especially when you see both in the gym. How do you know which one is right for you?

Barbell deadlifts are more of a posterior exercise meaning it targets the glutes, hamstrings, erectors and upper back to stabilize the bar. There is also lat involvement to help keep the bar pulled into your body. In the barbell deadlift the hips are the prime movers, meaning the hips hinge first and then the knees follow to complete the movement.

Trap bar deadlifts target glutes, hamstrings, erectors, upper back and lats. They ALSO target the quads. The primary movers in the trap bar deadlift are the hips and knees meaning the hips and the knees bend simultaneously. The trap bar is ideal for all abilities as it sets people up in a natural position to pull and it is easier to go heavy because the quads are involved.

At Get Fit NH, we primarily use the trap bar deadlift. It is the safest variation overall for a large group personal training setting.

We might give a barbell deadlift to a client who has knee challenges and is unable to squat for the trap bar and again, because it is overall more hip dominant and posterior focused.

That was a long winded answer, but one is not better than the other and they truly aren’t that different. They’re both a hip hinge pattern, but one offers more grace so we primarily choose trap bars because of that.

Fasting 101: Weighing the Benefits and Risks for Your Health

Fasting has become a hot topic in the health and fitness world, and for good reason. It promises a range of benefits, but like any health strategy, it comes with its own set of risks. Let’s break it down so you can make an informed decision.

The Benefits of Fasting:

  1. Weight Loss: Fasting can help you shed those extra pounds by reducing your calorie intake and boosting your metabolism. Intermittent fasting, in particular, has been shown to be effective for weight loss.
  2. Improved Insulin Sensitivity: Fasting can help regulate blood sugar levels and improve insulin sensitivity, which is beneficial for preventing and managing type 2 diabetes.
  3. Enhanced Brain Function: Some studies suggest that fasting can improve brain function and protect against neurodegenerative diseases. It may boost the production of brain-derived neurotrophic factor (BDNF), which supports brain health.
  4. Cellular Repair: Fasting triggers autophagy, a process where your body cleans out damaged cells and regenerates new ones. This can contribute to overall health and longevity.
  5. Reduced Inflammation: Fasting has been shown to reduce inflammation, which is linked to various chronic diseases. Lower inflammation levels can lead to better overall health.
  6. Heart Health: Fasting can improve several risk factors for heart disease, including blood pressure, cholesterol levels, and triglycerides.

The Risks of Fasting:

  • Nutrient Deficiency: Extended fasting can lead to nutrient deficiencies if you’re not careful about what you eat during your eating windows. It’s crucial to ensure you’re getting a balanced intake of vitamins and minerals.
  • Muscle Loss: While fasting can help with weight loss, it can also lead to muscle loss if not done correctly. Incorporating strength training and ensuring adequate protein intake can help mitigate this risk.
  • Blood Sugar Issues: For some people, especially those with diabetes or hypoglycemia, fasting can cause blood sugar levels to drop too low. It’s essential to monitor your blood sugar and consult with a healthcare provider before starting a fasting regimen.
  • Dehydration: Fasting can sometimes lead to dehydration, especially if you’re not drinking enough fluids. Make sure to stay hydrated by drinking plenty of water throughout the day.
  • Disordered Eating: Fasting can sometimes trigger unhealthy eating behaviors or exacerbate existing eating disorders. It’s important to approach fasting with a healthy mindset and not use it as a way to punish or restrict yourself.
  • Hormonal Imbalance: For some people, especially women, fasting can disrupt hormonal balance and menstrual cycles. If you notice any adverse effects, it might be worth reconsidering your fasting approach.

Here’s my take:

Really think about why you want to try fasting. If your main goal is to lose weight or improve your bodyfat composition then I don’t think fasting is necessary. Setting a time period of when you eat does help to manage when you are taking in calories and can make it easier to consume less calories than you’re expending, also known as eating in a caloric deficit. But you don’t have to put fasting rules into play in order to achieve this. If you have a history of disordered eating or body dysmorphia, I strongly recommend to avoid all fasting plans as this can be a massive trigger.

Beat Muscle Cramps: Effective Supplements and Lifestyle Tips for Relief

Muscle cramps can be a real pain—literally. Whether they strike during a workout or wake you up in the middle of the night, they can disrupt your routine and leave you feeling frustrated. But don’t worry, there are effective ways to tackle this issue head-on.

Why Do Muscle Cramps Happen?

Muscle cramps can be caused by a variety of factors, including dehydration, electrolyte imbalances, poor circulation, and even overuse of muscles. Understanding the root cause can help you find the right solution.

Supplements to Combat Muscle Cramps:

  1. Magnesium: This mineral is essential for muscle function and relaxation. A deficiency can lead to frequent cramping. Aim for 300-400 mg of magnesium daily. Foods rich in magnesium include nuts, seeds, and leafy greens, but a supplement can also be beneficial.

  2. Potassium: Low potassium levels can contribute to muscle cramps. Bananas, oranges, and potatoes are great dietary sources. If you prefer a supplement, look for one that provides around 100-200 mg of potassium.

  3. Calcium: Calcium plays a crucial role in muscle contractions. Ensure you’re getting enough through dairy products, fortified foods, or a supplement providing around 1,000 mg daily.

  4. Electrolyte Supplements: Electrolytes like sodium, potassium, magnesium, and calcium are vital for muscle function. Consider an electrolyte powder or tablet, especially if you’re active and sweat a lot.

  5. Vitamin D: This vitamin helps with calcium absorption and muscle function. Aim for 800-1,000 IU daily, either through sun exposure, diet, or a supplement.

Lifestyle Solutions:

  • Stay Hydrated: Dehydration is a common cause of muscle cramps. Make sure you’re drinking enough water throughout the day, especially before, during, and after exercise.

  • Stretching: Regular stretching can help prevent muscle cramps. Focus on stretching the muscles that are most prone to cramping, both before and after physical activity.

  • Warm-Up and Cool-Down: Properly warming up before exercise and cooling down afterward can help prevent cramps. Gentle exercises like walking or light jogging can be effective.

  • Balanced Diet: Ensure your diet includes a variety of nutrient-dense foods that provide essential vitamins and minerals. A balanced diet supports overall muscle health.

  • Massage and Foam Rolling: Regularly massaging or foam rolling your muscles can improve circulation and reduce the risk of cramps. Focus on areas that tend to cramp up frequently.

  • Proper Footwear: Wearing supportive shoes can make a big difference, especially if you experience cramps in your legs or feet. Make sure your footwear is appropriate for your activity level and provides adequate support.

By incorporating these supplements and lifestyle changes into your routine, you can significantly reduce the frequency and severity of muscle cramps. Say goodbye to those pesky cramps and hello to smoother, more comfortable movements.

Essential Tips for Post-Menopausal Bone and Ligament Health

Let’s talk about something crucial for all the amazing women out there: post-menopausal ligament and bone health. As you navigate through this phase of life, understanding the changes in your body and how to support it becomes essential.

The Stats:

  1. Bone Density Decline: Post-menopause, women can lose up to 20% of their bone density within the first 5-7 years. This increases the risk of osteoporosis and fractures.
  2. Ligament Changes: Reduced estrogen levels can lead to decreased collagen production, affecting the strength and elasticity of ligaments. This can result in joint instability and increased injury risk.
  3. Fracture Risk: Women over 50 have a 1 in 2 chance of experiencing an osteoporosis-related fracture in their lifetime.

Solutions and Supplements:

  • Weight-Bearing Exercises: Engage in activities like walking, jogging, and strength training. These exercises help maintain bone density and strengthen ligaments. Aim for at least 30 minutes most days of the week.
  • Calcium and Vitamin D: These are the building blocks for bone health. Aim for 1,200 mg of calcium and 800-1,000 IU of vitamin D daily. Foods rich in calcium include dairy products, leafy greens, and fortified foods. For vitamin D, consider supplements, especially if you have limited sun exposure.
  • Collagen Supplements: Collagen supports ligament health by improving elasticity and strength. Look for hydrolyzed collagen supplements, which are easier for your body to absorb.
  • Magnesium: This mineral is crucial for bone health as it helps with calcium absorption. Aim for 320 mg daily from foods like nuts, seeds, and whole grains, or consider a supplement.
  • Vitamin K2: This vitamin helps direct calcium to your bones and away from your arteries. It works synergistically with vitamin D to enhance bone health. Look for supplements that provide around 100-200 mcg of vitamin K2.
  • Omega-3 Fatty Acids: Found in fish oil, these fatty acids have anti-inflammatory properties that can help maintain ligament health. Aim for 1,000 mg of combined EPA and DHA daily.
  • Hormone Replacement Therapy (HRT): For some women, HRT can be an effective way to manage menopausal symptoms and support bone health. Consult with your healthcare provider to see if this option is right for you.
  • Balanced Diet: Ensure your diet is rich in fruits, vegetables, lean proteins, and whole grains. These foods provide essential nutrients that support overall health, including bone and ligament strength.

Remember, taking proactive steps now can make a significant difference in your bone and ligament health. Incorporate these solutions and supplements into your routine to stay strong and active.

Hydration Hacks: Boost Muscle Recovery and Performance

Let’s dive into a topic that’s often underestimated but incredibly powerful: HYDRATION. You might think hydration is just about quenching your thirst, but it’s a game-changer for muscle recovery and overall performance.

So, how does hydration help with sore muscles?

  1. Nutrient Delivery: Water is essential for transporting nutrients to your muscles. When you’re well-hydrated, your muscles receive the oxygen and nutrients they need to repair and grow. This speeds up recovery and reduces soreness.
  2. Toxin Removal: Hydration helps flush out toxins and metabolic waste products that accumulate during intense workouts. These waste products can contribute to muscle soreness and fatigue. Drinking enough water helps your body eliminate them more efficiently.
  3. Joint Lubrication: Proper hydration keeps your joints lubricated, reducing friction and wear and tear. This can help prevent injuries and reduce the discomfort that often accompanies sore muscles.
  4. Muscle Function: Dehydration can lead to muscle cramps and spasms. Staying hydrated ensures that your muscles function optimally, reducing the likelihood of cramps and aiding in smoother, more effective movements.

Now, let’s talk about supplements that can help improve hydration:

  • Electrolyte Supplements: Electrolytes like sodium, potassium, magnesium, and calcium are crucial for maintaining fluid balance and muscle function. Look for electrolyte powders or tablets that you can add to your water, especially during and after intense workouts.
  • BCAAs (Branched-Chain Amino Acids): BCAAs can help reduce muscle soreness and improve recovery. Some BCAA supplements also contain electrolytes, giving you a double benefit for hydration and muscle repair. Spoiler: We have these available at Get Fit NH!
  • Coconut Water Powder: Coconut water is a natural source of electrolytes. Coconut water powder can be a convenient way to boost your hydration levels, especially if you prefer a natural option.
  • Hydration Tablets: These are effervescent tablets that dissolve in water and provide a balanced mix of electrolytes. They’re easy to carry and can be a quick fix for hydration on the go.
  • Hydration Drinks: Specialized hydration drinks are formulated to provide optimal levels of electrolytes and fluids. Look for options with low sugar content and natural ingredients.

Remember, hydration isn’t just about drinking water. It’s about maintaining the right balance of fluids and electrolytes to support your body’s needs. So, next time you feel those muscles aching, reach for that water bottle and consider adding some of these supplements to your routine.

Understanding Aging and Metabolism: How to Stay Fit and Energized as You Age

Let's talk about something that sneaks up on all of us: aging and its impact on metabolism. You might have noticed that as the years go by, it gets a bit harder to keep the pounds off or maintain the same energy levels. So, what's going on here?

  1. Muscle Mass Decline: As we age, we naturally lose muscle mass—a process called sarcopenia. Muscle tissue burns more calories than fat tissue, even at rest. So, less muscle means a slower metabolism. This is why strength training becomes even more crucial as you get older. It helps maintain muscle mass and keeps your metabolism revved up.
  2. Hormonal Changes: Aging brings about changes in hormone levels, particularly in hormones like testosterone, estrogen, and growth hormone. These hormones play a significant role in regulating metabolism. Lower levels can lead to a slower metabolic rate, making it easier to gain weight and harder to lose it.
  3. Reduced Physical Activity: Let's face it, life gets busy, and sometimes physical activity takes a back seat or we are less intentional about intensity of exercise. As we age, staying active is more important than ever. Regular exercise not only helps maintain muscle mass but also keeps your metabolism humming.
  4. Changes in Fat Distribution: With age, fat tends to accumulate more around the abdomen. This visceral fat is more metabolically active and can lead to insulin resistance, further slowing down your metabolism. A balanced diet(caloric deficit and protein, protein, protein) alongside regular exercise can help manage this.
  5. Nutritional Needs: Your body's nutritional needs change as you age. You will likely need fewer calories since your metabolism will naturally slow down. You will also need to focus on nutrients like protein, calcium, and vitamin D. Eating nutrient-dense foods can help support a healthy metabolism and overall well-being.

So, what can you do to counteract these changes?

  • Strength Training: Incorporate weight lifting or resistance exercises into your routine to maintain muscle mass.
  • Stay Active: Aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week.
  • Balanced Diet: Focus on whole, nutrient-dense foods and stay hydrated.
  • Adequate Sleep: Quality sleep is crucial for metabolic health.
  • Regular Check-Ups: Keep an eye on your hormone levels and overall health with regular medical check-ups.

Remember, aging is a natural process, but you have the power to influence how it affects your metabolism. By staying active, eating well, and taking care of your body, you can keep your metabolism in check and enjoy a vibrant, healthy life.