The sun is finally starting to shine through (here in Michigan), and summer is finally here! The lack of vitamin D during the colder months may have reduced your ambitions to stay on your workout program and shot your ability to reduce your food cravings. Well now is the time to get back after it before summer comes. In order to shed body fat while maintaining and even build muscle, you need to have a […]
When it comes to weightlifting, lifting weights, and strength training in general, the barbell is the signature tool we think of, and for a good reason. Various strength-training movements with the barbell can produce phenomenal results when done correctly. However, traditional barbell training can come at a cost. Learning Curve Understanding how to perform various barbell movements such as the deadlift and back squat takes a fair amount of skill. From the set up to […]
What is fiber and are you getting enough fiber in your diet? Fiber is a complex carbohydrate that our body does not digest. Fiber can be divided into two general groups, soluble and insoluble. The main difference between these two is that soluble fiber can absorb water while insoluble fiber does not absorb water or dissolve in water. This means that when consuming foods rich in soluble fiber, it helps to keep our stools softer […]
Getting enough sleep and getting quality sleep is important for optimal overall health and even more so if you are putting in hard work in the gym. While we are sleeping our bodies are able to recover, turn short-term memories into long-term memories and help to improve performance not only physically but also mentally and increase overall happiness. The optimal amount of sleep to get each night is between seven to nine hours which allows […]
Low-carb or keto diets seem to be all the rage nowadays, but the question is, is it better for fat loss in comparison to a moderate carbohydrate diet or low-fat diet? Many people who go on a keto-diet and restrict carbs, as well as calories end up losing a significant amount of weight and quickly at first but then it starts to slow down. This occurs by depleting water and glycogen stores in our body. […]
Having issues with your digestive system or notice that you are getting sick more often, maybe it is a good time to take a closer look at your gut health. Our gut plays a pretty big role in helping us to digest food, absorb nutrients, metabolize drugs and help aid in regulating our immune response. Our guts are also highly sensitive to not only the things we ingest but whether we are exercising or even […]
I was talking to a client the other day about seriously trying to drop some body fat. In the personal training world, many clients will primarily be training for fat loss. Sure you will have many that want to improve health, get stronger and the like, however, the majority of adult age clients will want to lose some fat. While there are many ways to lose body fat the number one factor will be consistency. I […]
What Goes on in the Gut Digestion has been a hot topic of discussion in the last couple of years. With the profound research coming out about how important our gut bacteria can be has opened our eyes to a whole new way of thinking about our health. Everything from our immune systems, brain, and even fat loss can be dramatically affected by what is going on in our guts. I have had my own […]
Real Workouts. Real Eating. Real life.
Having issues with your digestive system or notice that you are getting sick more often, maybe it is a good time to take a closer look at your gut health. Our gut plays a pretty big role in helping us to digest food, absorb nutrients, metabolize drugs and help aid in regulating our immune response. 
Our guts are also highly sensitive to not only the things we ingest but whether we are exercising or even if we are under a lot of stress. Some possible reasons for poor gut health are antibiotics, stress, poor diet, over-consumption of animal proteins and poor gut motility. Keeping our guts healthy and happy will help you to feel better and help keep digestive ailments at bay.
Our guts are filled with billions upon billions of bacteria and it is important to keep a good balance of these helpful or beneficial bacteria to keep our digestive systems working well. Good gut bacteria also have a large influence on our metabolism and body composition.
Consuming probiotics or good bacteria helps to keep an abundance of good bacteria in our gut and pushes out harmful bacteria. Some probiotic rich foods are yogurt, kefir, fermented sauerkraut, fermented pickles, and kimchi. It is also important to consume prebiotics because these are essentially food for probiotics to keep them alive. Some prebiotic-rich foods are oats, quinoa, bananas, berries, and garlic to list a few. Healthy individuals should aim to get about 1-2 servings of probiotic-rich foods and 2-3 servings of prebiotic-rich foods each day.
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