Eating for Success: Macro & Micro Nutrients

Macro and micro nutrients

Macro and micro nutrients

Simple, healthy eating tips to fuel your body – the right way!

Boost your workouts and get better fitness results by balancing macro and micro nutrients.  

Macro nutrientsWhat are macro nutrients?

Macros are the carbohydrates, fats, and proteins that we eat in large quantities to keep our bodies satiated, active… and alive!  Combined, those three macro nutrients make up the majority of a healthy eating lifestyle.

  • Carbs: Not to be confused with potato chips, white bread, and cookies.  In terms of macro carbs, we mean the good stuff that nourishes, restores and helps your body perform at its peak while supplying much-needed energy.   Think: veggies, whole grains, fruits, beans, and lentils.
  • Fats: It’s important to incorporate the right kind of fats into your diet because it protects our organs and provides our cells with energy.  When choosing fats, select foods like avocados, fatty fish, extra virgin olive oil, nuts, cheese, etc.
  • Proteins: Evvvverybody knows that a body needs it.  Protein builds and repair muscles, takes care of our hair, nails and skin, and more!  Great sources of protein are eggs, fish, lean meat, black beans, Greek yogurt, and cheese.

What are micro nutrients?

List of micro nutrients

Micro nutrients are vitamins and minerals that we need in small portions to keep our bodies healthy and balanced.   Their main function is to enable necessary chemical reactions to occur in the body, but they provide no energy (i.e. they don’t boost your calorie intake).  Although micro nutrients are needed in much smaller quantities than macro nutrients, they are vital. Getting less than the recommended amount of micros creates a body that is susceptible to disease and more!  Here are a few benefits to getting the right amount of micro nutrients:

  • Regulating various functions in the human body (e.g. metabolism, heart beat, etc.)
  • Preventing, treating diseases and illnesses
  • Sustaining physical and mental well-being

Healthy foods on a tableHow macro and micro nutrients work together

Think of it this way: macros are the airplanes and micros are the luggage.  The plane is necessary to get to your destination and, while the luggage doesn’t impact your arrival time or travel schedule, it greatly influences how prepared you are upon arriving.  Without proper luggage, you’re totally unprepared for a dinner out, the beach…  any activity.

In the same way, if you eat the recommended amount of macros, you’ll feel full and have energy, but if those chosen macros don’t have the necessary amount of micros, your body will be lacking the vital components needed to function smoothly.  This can result in fatigue, weakness, mental fogginess, slow reflexes, abnormal heart beat, mood swings, impaired immune system, brittle bones and so much more!

Fuel your body for success

Group of smiling friendsThe best way to ensure that you’re getting the right amount of macros and micros is to check your eating habits.  One great way to do this is meal planning.  It’s no secret that meal planning provides HUGE lifestyle benefits, it also enables you monitor how well you’re doing on the macro/micro front.

For example, if you know that you need X amount of calories daily (apps like MyFitnessPal come in handy to figure that out), then combining a free meal planning app such as FoodPlanner can help you find tasty recipes, plan your weekly menu, AND see the nutritional facts.  Armed with nutritional info, you’ll not only see the calorie breakdown of carbs, fats and proteins, but you’ll also see what vitamins and minerals are found in each food.

Ready to build a balanced plate?

Check out the Huffington Post’s article about how to get the right amount of macros and micros in your diet!

 

 

 

 

 

Top 2 workouts to burn more fat this summer!

Lose more weight

Lose more weight with HIIT and strength exercises

Lose more weight by taking strength and high-intensity interval training (HIIT) classes!

We all want to look our best in the summer sun and these two workouts are guaranteed to get you into your best shape ever.

Sign up for a HIIT or strength class!

Yep, HIIT is where it’s at!

Two words: fast results.

HIIT workouts intersperse bursts of high-intensity exercises with active recovery or rest.  The duration of a HIIT workout varies, but they all follow the same model – intense work followed by active recovery.  Repeat.

In every HIIT workout, you are (safely) pushed to exercise at 100% effort for several intervals with short bouts of rest in between keeping your heart rate up throughout the workout.  Exercising at max capacity means your body increases oxygen consumption during active rest.  “This after-burn effect is referred to as ‘excess post-exercise oxygen consumption (EPOC)’ and is the reason why intense exercise will help you burn more fat” and lose more weight.

Check out the research behind how increased EPOC leads to better long-term fitness improvements.HIIT exercise

The history of HIIT

There isn’t a singular genesis moment for high-intensity interval training workouts.  The main consensus is that HIIT-style exercises were first used to train elite athletes for competition dating back to the 1912 Olympics with the first scientific publication of HIIT workouts emerging in 1959.

Although there are several forms of HIIT, perhaps the most widely known style is Tabata.  Named after Professor Izumi Tabata, Tabata interval training was developed in 1996 for Olympic speed skaters.  The interval workout includes 20 seconds of intense exercise followed by 10 seconds of active rest, repeated non-stop for 4 minutes.  After completing this type of training for 6 weeks, studies showed that Tabata participants “improved their anaerobic performance and lowered their BMI more than those who exercised at a steady state for the same time-frame.”

Now, that you know why HIIT workouts are major fat-blasters it’s time to experience them for yourself!

Jumpstart your weight loss with one of our HIIT classes this week:

strength training classOkay, what about strength training?

When thinking of how to lose more weight, cardio exercises inevitably come to mind, but that’s only half of the story.

Enter stage left: strength training.

Strength training incorporates weights, resistance equipment or body-weight based strength moves to contract your muscles, forcing them to work.  Over time, this increases muscle mass.  Increased muscle mass turns your body into an efficient, fat-burning machine because muscles burn more calories to sustain themselves.   The more muscle mass you have, the more fat and calories you burn around the clock; even when you’re not working out.

If you’re a woman worried about turning into the Incredible Hulk by lifting heavy weights: don’t.  Women, by nature, don’t have enough testosterone turn into Arnold Schwarzenegger.  Instead, gals who lift heavy weights or strength train change their body composition.  Think tighter abs, a lifted booty, toned arms and shoulders…  You get the idea.  Discovery Learning’s article gives a bit more insight into why strength training does the body gooood, especially for women looking to lose more weight and tone up.

To see results, it’s recommended that you strength train at least twice per week and we’ve got you covered with several class options!  From BODYPUMP™ to Sculpt & Tone, and TRX & Tone Circuit, our strength training classes cater to all fitness levels and deliver a total-body workout that will build long, lean muscles!

Ready to lose weight, but need a bit more guidance?

Schedule a FREE fitness consultation for expert advice on how to reach your fitness goals!

Book a consultation appointment!

Or, give us a call (248) 477-5248 today!

 

MYZONE’s heart rate monitor is a fitness tracker that delivers results

heart rate training

MYZONE’s heart rate monitor will get you in your “results” zone

 

 MYZONE is a effort-tracking program that uses a state-of-the-art heart rate monitor to provide real-time results on your caloric burn, heart rate and effort output while you workout.  Every.  Single.  Time.

 

Buy your MYZONE belt today and start seeing results!

 

How it works

MYZONE beltKiss your wrist-based tracking devices goodbye.  MYZONE’s heart rate monitor seamlessly tracks your progress with every heartbeat as you workout, giving you more accurate results in real-time on our custom-designed, effort-tracking screens and via the MYZONE app on your smartphone.

With MYZONE’s chest strap, you’ll no longer have to wonder whether or not your numbers are reliable.  The feedback generated by MYZONE’s heart rate monitor has a 99.4% accuracy to an EKG machine.

Using color-coded MYZONE Effort Points (MEPs), your personal results have never been easier to decipher.  Each MEP corresponds to the amount of sweat equity you’re putting out during class.

Only in the gray zone?  This must be your warm-up.  Hitting the green?  We see the sweat starting to drip.  Kicking it into red?  Whoa.  You must be in it to win it!   Learn more about MEPs here.

To get in your zone and start seeing the fitness results you want, purchase a MYZONE belt, download the MYZONE app.  And let it seamlessly track your effort while you sweat it out!

Find out more about MYZONE’s heart rate monitor here.

 

Why you should use a heart rate monitor

MYZONE's heart rate monitor feedbackSweat dripping down your face.  Can’t catch your breath.  Surely that means you’ve been kicking exercise butt.

But, maybe not…

If you don’t use a heart rate monitor, you might be overestimating how hard you’ve been working.  Studies have shown that people tend to inaccurately judge how hard they’ve been exercising which can lead to overeating (“I burned a ton of calories so I deserve these donuts!”) and that’s counterproductive, especially if weight-management is the goal.  And it’s a fact that tracking your progress in real-time is a great motivator to push yourself harder than you normally would because, hey, why am I only in the blue??

Start tracking your effort to see the results you want!

 

Purchase a MYZONE belt today!