Everyone wants results right away. Don’t you? Well today I explain what else happens beyond just body composition change if you go too extreme with your weight loss.
Though it is widely known and accepted that the omegas in fish oils are good for your health, it is often just as widely misunderstood in regards to what it is, how much one should take and where it should come from. Fish oils belong to the Omega-3 family of fatty acids. Within Omega-3 fatty acids there are two main types; short chain Omega-3 fatty acids, and long chain Omega-3 fatty acids. Short chain Omega 3 fatty acids are derived from sources such as flaxseed oil but only contain Alpha-Linolenic Acid (ALA) which is of a lesser consequence in terms of health benefits. Long chain Omega- 3 fatty acids are derived from fish, shellfish and algae. These sources are more desirable as they contain both Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA).
Found within this fatty layers of cold water fish, EPA and DHA are precursors to Eicosanoids. The result of 20-Carbon fatty acids being oxidized, signalling molecules called Eicosanoids are formed which exact a complex system of controls over the human body. These controls have many benefits to beings as a whole, but at the top of that list is its unique ability to operate as an anti-inflammatory, its biosynthesis reactionary related stimuli at a cellular level. Countless studies have demonstrated its correlation to reducing symptoms and/or alleviating the effects of cancer, asthma, depression , cardiovascular disease, ADHA, arthritis, Rheumatoid arthritis and macular degeneration. There has even been studies suggesting fish oils in aiding anxiety and clinical depression. Of course, most people use it for more general health benefits such as skin, hair and joint health.
It is interesting to note that marine and freshwater fish are far less desirable for ingestion of EPA and DHA as the said environment just do not encourage consistently high enough amounts of long chain Omega-3 fatty acids. First, the fish that are harvested for oil don’t actually produce Omega-3 fatty acids themselves, but collect them through the consumption of microalgae and prey fish that have themselves collected high amounts of Omega-3 fatty acids. Second, cold water fish have this unique advantage of being in an environment catering to high levels of good quality antioxidants such as iodine and selenium through their diet, which preserves the integrity of the lipids and prevents its common degeneration.
It would be more lucrative from a manufacturing standpoint to use much larger fish from similar environments, the reality is they are poor candidates to source out Omega-3 fatty acids. Larger fatty fish such as albacore tuna, sharks, swordfish, tilefish, etc are typically predatory fish, thus, their position at the top of the food chain coupled with their sheer size usually translates into the larger fish carrying high levels of toxic contaminants such as mercury, PLBs, dioxin, chloride and others, that is why companies that follow safety and health regulations use exclusively small cold water fish despite the cost of production being over double what the production of larger fish would cost.
There are many good companies to choose from when selecting a fish oil supplement. One of the best to be released in recent years is the fish oil capsules by Optimum Nutrition. They are guaranteed to be made exclusively from sardines, anchovies and mackerel while having a special “Energic” coating which prevents it bursting in the stomach, acid reflux, bad breath and general indigestion that is so common with many fish oils are the one brand that can be said to be tasteless, odourless and easily digested with no greasy residue left in your hands. It also does not need to be refrigerated and sells at a reasonably low cost.
Are calories important? Find out here.
I love parfaits! They offer unlimited variety, they are quick and easy to prepare and store. I mean other than smoothies there aren’t many other complete meals that can be preped in less than 3mins. Today I have an orange version for you that is idea to eat for breakfast and post workout. In othewords the times of day you all struggle to eat properly. Enjoy 🙂
Orange Yogurt Parfait:
In a small bowl combine:
1 cup of greek yogurt
1 orange, ( I cut segments in half, but thats optional)
2 tbsp chopped pistachios
Calories: 394 cals, Protein: 32g, Carbs: 38g, Fat: 13g
If you have been thinking about starting a new fitness plan and you haven’t workout out in months or years your plan should not be overly aggressive… let me explain. One of the biggest problems most people encounter when starting a fitness program is rapidly depleted motivation after only a few weeks due to an overly ambitious fitness plan and unrealistic goals. Just take a moment to think about it, you’re starting a new routine that will be physically demanding, you’ll most likely be sore the first week or two(ok, very sore). You will need to learn or re learn exercise techniques and breathing patterns. On top of that there’s a big chance you’ll need to make at least some changes to your eating habits to create the change you want to see in your body. That could mean eating breakfast everyday, or adding in protein at certain times of day or going from eating once or twice a day to 5 or 6 times a day to keep your metabolism going strong. These are BIG changes and they won’t happen overnight, I realize that, but do you?!
I see it all the time new clients putting so much pressure on themselves to make huge progress in the first week or two of training when really they should be focused on developing a routine, consistency. They set goals of losing 5 pounds a week and haven’t even made it to the gym 2 days in a row.
So how should you start?
You should start by committing to be consistent with your workouts and making healthy food choices. As for workouts two days per week of 20-minute low-intensity cardiovascular exercise (walking, jogging, biking, swimming); and two-three days per week of 30-minute light resistance training and body weight exercises is adequate in the beginning. As you become acclimated to the lifestyle “shift” you can add more days and get improved results. But beware: if you try to do too much too fast, you may end up quitting altogether. If you’ve tried and failed doing it alone then I suggest you get a training partner or personal trainer who will help you sustain your motivation and accountability.
I had heard about K- fitness through my wife and sister while they were attending the classes and telling me how challenging and motivating the classes were. I had decided to take advantage of one of Kiernan’s promotions and give the classes a shot as my current gym routine had stalled at producing results. I decided to start working out about 6 months previous and bought a membership to a big name gym, everything started well besides the high pressure sales tactics. In 2 months I had lost 20lbs but everything seemed to stall after that. It seemed like no matter how hard i worked in the next 4 months I could never shed anymore weight and it started to become very un-motivating. It was at this point that I signed up for one of K-fitness promotions to give it a try. Right away I had a one on one assessment with Kiernan who was very knowledgeable and didn’t try to judge or pressure me into anything. Kiernan had placed me into his weight loss challenge group and given me a individualized meal plan to go with the workouts. I was very pleased at this point and still had not touched a weight. I remember my first class as it was completely different than anything I had been doing before, he had given me some dumbbells which I thought were small and used tires and ropes and many movements with weights. After the first class I felt like I had accomplished more in a half an hour than I could in the gym in 3 hours!!. I soon realized that those dumbbells were not small at all and that the weights coupled with the exercises and program created were actually very challenging but positive. In the first week of attending classes I managed to lose another 13.4lbs and once I got past the sore muscles from the first few days I felt amazing. I soon found that every time I attended class I felt even more motivated and left feeling pumped up and full of energy. I was so excited that I had now pushed past the hurdle and was starting to see results again. Not only was I starting to lose pounds but my body was starting to get more defined. I had more energy and more drive and this was because of many factors. The workouts are always different and always challenging. By the end of the challenge and my first month I had managed to lose 26.8lbs. and won a free Ipad as part of the challenge. I just had to sign up after that as I was hooked.
The Classes – Each class is different and provides multiple exercises and formats, one day you could be working as a team in class the next challenging yourself against others or yourself. Kiernan creates a positive environment that makes you want to push yourself with every rep. It seems there is always a challenge or event that not only makes it fun but makes it very rewarding from an overall health point of view. There are many options available for class times and a person can do 30 mins, 45 mins or 1 hour and the layout lets it work into whenever it is convenient for you. Each class pushes your strength, cardio and stamina while producing results in each.
The Instructors – Kiernan and Marco are always positive and are always ensuring you are getting the most out of your workout. They are there for moral support, advice, form adjustments, one on one, nutrition advice and anything you require to make your experience and overall fitness better. They know when to push you that extra little bit without being to overbearing. Every routine they create is unique, fun, new and generates results fast! I cannot say enough about the instructors as they are truly one of a kind.
The other members – I have found that everyone I have met that attends K-fitness are very upbeat and friendly and supportive of everyone’s goals. Everybody is able to push themselves and complete the workouts as each person has the correct weights provided to them for their fitness levels. Never once has anyone made me feel uncomfortable or unwelcomed as you may experience at some other clubs, instead everyone treats you more like a friend and colleague with the same appreciation for fitness. I look forward to attending class each day!!
I would not hesitate to recommend K-fitness to anyone as it got me every result i was looking for and more when I just couldn’t get there anymore with a standard gym. I have told many people about the program and how it truly is unique and rewarding.
Clint was one of our challenge winners losing 26.2 lbs in 28days and earned an Ipad mini too.
I joined k-fitness for a month long challenge, thinking that the weight loss challenge itself didn’t really interest me, but the unlimited classes for one month might be a good way to try it out. I thought I was able to meet my weight loss and fitness goals by myself, and considered myself to be fairly fit, just wanted to try some new classes out. I was wrong in all areas. From the first class I tried, I was hooked. During the first class I also realized how out of shape I really was, and how much harder I could push myself than I had been on my own. I quickly realized that I had a whole repertoire of excuses in my mind for why the weight wasn’t coming off, and I had been relying on them without even knowing it. However the most important realization I quickly came to was how important my fitness level was to my self-esteem, and general outlook on life. As I started to see a reduction in my weight, as well as an improvement in my fitness level, I was happier, more confident and more outgoing. I found I was no longer spending time in the morning choosing which outfit to wear, because everything started to look good again – I was no longer focused on the areas I didn’t like. I started to like how I looked again, and that feels incredible.
I also decided to try the nutritional plan Kiernan set up for me for the month, to see how it went. I thought I was eating well on my own, but was amazed at the changes in my weight that occurred as I focused more on balancing protein-carbohydrate-fat ratio’s (like Kiernan stressed), and less about low calorie foods. Kiernan is always willing to help you fine-tune the nutritional plan as you progress to allow you to get over plateaus and continue to see results. Having a nutritional plan that is flexible and allows for cheat meals/treats allows it to be a lifestyle switch, not a diet.
K-fitness takes personal training to a whole new level. For the cost of group classes, you get one-on-one nutritional planning, advice, body measurements/weight goals. The classes themselves are fantastic – I am amazed on a daily basis how hard I can push myself. I would never have tried some exercises that I now love without Kiernan and Marcos suggesting that I should, and could do them, and with weights I never thought I could lift. I love the wide range of class times, from early morning, through the day, and into the evening – the variety means I can always find a class I can fit into my busy schedule – no excuses. Each class is different – all seem to push me to my limits, but in different ways. I enjoy every class, even if they seem hard at the time.
Needless to say, my initial month passed, and I signed up to continue. I can’t imagine not having K-fitness as part of my daily routine.
For the first time in my life I can say I am actually enjoying working out..and at 6am to boot! Kiernan (and Marco) have been supportive and patient with me being a complete newbie. his clients are funny and encouraging which adds to this awesome kickstart to my day. I have told everyone I know they need to check it out.