5 common mistakes made when trying to loose fat.

 1) Empty stomach. Working out on a empty stomach will decrease the quality of your workout. You won't be able to lift as much weight, perform as many reps or run at your full speed, which ultimately will hinder your results. Also, your body will burn both fat and muscle as a source of energy which could have a negative impact on your bodies composition. It is more effective to have a healthy breakfast before you train so you have enough energy to power through tough workouts.

2) Your Workout. A tough workout uses up energy stores. You need to refuel after a workout so your body can recover and your muscles can grow. Thier is a catabolic window of 45 minutes to an hour where your muscles are primed to. Replenish glycogen levels and promote protein synthesis. If you fail to eat in this window you are depriving your body of a chance to restore glycogen levels and healing the tears in your muscle fibers. It is recommended that you eat 20-30 grams of protein and 40-50 grams of carbohydrate for maximum recovery and growth.

3) Mineral intake. Thier is a lot of research the correlates mineral deficiency with fat gain. Being nutrient deficient can create a bunch of underlying problems such as decreased immune system function, reduced testosterone levels, imparted brain function and coordination, reduced strength and endurance, increased likely hood of muscle cramps, and the list goes on. To optimize your vitamin and mineral I take your diet should consist of fresh seasonal veggies and whole foods. Avoid processed foods,  genetically modified foods,  and anything with an extended shelf life.

4) Fad Diets. We live in a society that demands instant results. Unfortunately fat loss takes time and balance. Avoid the trap of extremely low calorie diets or diets that are really restrictive on your carbohydrate intake.. Carbs are your bodies main source of energy, they also play a key role in recovery. If your carb intake is to low it will have a catabolic effect on your body and it will start to use up muscle and fat for energy. The key to being healthy and losing fat is eating a well balanced diet.

5) Not eating enough protein. No matter what your goals are in the gym the real results will be made in the kitchen. Protein is the building block of muscle. It doesn't matter how hard you train if you are not eating enough protein you will not be able to gain muscle or loose fat. I am not talking about drinking a bunch of protein shakes either. Eating real food chicken, wild caught fish, lean cuts of beef, turkey, ect. I recommend my clients get between .75-1 gram of protein per lbs of body weight. It's also essential to eat good complex carbs, healthy fats, and lots of different vegetables. So don't waste all those hard hours in the gym. Work your body, feed your body, and rest your body.

5 reasons why the scale flauctiates daily.

 As a trainer it's one of the most common issues we deal with. Clients who only base their results on the numbers of the scale. This is frustrating because so many factors effect the scale. This is why we take measurements and body fat percentages. They are a lot more accurate in measuring ones progress. Here are some of the factors that can effect the scale.

1) dehydration- athletes need to be mindful that dehydration can cause the body to protect itself. Several hormones exert control over fluid regulations. If you are dehydrated, your body works harder to retain water, leading to weight gain.

2) Glycogen storage-  endurance athletes in particular need to work to make sure thier diet has adequate carbohydrates to store proper amounts of glycogen. Glycogen has water bound to it, so healthy hydrated cells, important for athletic training, show up on the scale. After a hard strength workout, muscles also store glycogen to rebuild, which is why the scale may actually shoot p after excercise.

3) Diets- after only 24 hours on a restrictive diet you can decrease your metabolic rate by 15-30%. When you do go on a restrictive diet, ( under 1200 calls) your body goes into starvation mode, slowing down your metabolism. This can actually cause you to store extra calories, causing you to go.dmore weight.

4) Constipation- it may be uncomfortable to discuss, but if you're having a difficult time in the bathroom due to changes in excercise or diet, or lack of fibers or fluids, it only makes sense that you might see a higher number on the scale.

5) Salt and sugar- both of play a major role in water retention. Salty and sugary foods both cause hormonal changes in the body that cause your body to save the water it has, often giving you a puffy or bloated look.



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The Health Benefits of Matcha Tea


 Their are several health benifits of drinking matcha tea. One cup of matcha has up to 10x the nutrients of normal green tea. Organically grown and hand picked in its native Japan it can have up to 100x the antioxidants of other traditional teas. Here is a list of some of its medicinal benifits.

. Boost metabolism and help burn more calories

.  High concentrations of amino acids which help to improve mood while reducing physical and mental stress

. Helps alkalize and detoxify the blood

. Potent antioxidants help to strengthen the immune system and fight off infection

. Enhances mood and AIDS in concentration

. Lowers cholesterol and blood sugar

. Contains no animal products, gluten, corn, soy, wheat or yeast.

. Is an excellent source of natural energy

. Try it as a healthier alternative to caffeinated drinks

Kelp Noodle Stir Fry with Grilled Chicken Breast.


 Ingredients: Chicken breast, bell peppers, onions, carrots, kelp noodles, avacado, coconut oil, lime, salt, and pepper

 1) I marinated the chicken overnight in a home made mojo marinade that consisted of orange juice, lime, and spices. Next step is to  fire up the grill.

 2) Gather all the vegetables, wash thouroghly and slice. Melt some coconut oil over medium heat in a sautée pan. Place vegetables in pan and continue to stir over medium heat.

 3) Oil the grill then place the chicken breast on grill. The breast should take 15-20 minutes depending on the size of the breast.

 4) Adding salt and pepper as the veggies continue to cook. Throughly wash your kelp noodles then add them to the sautée. Sir for a minute or two to infuse some flavor.

 5) Pull cooked chicken off the grill and let it rest for a few minutes. Slice the chicken and plate it with a big scoop of the Kelp noodle stir fry. Then slice an avacado to go with it and you are ready to enjoy a healthy and delicious dish! This is a low calorie nutrient rich dish that is easy to make. Give it a try. You won't be disappointed.

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HOMEMADE ACAI BOWL


 Ingredients: Frozen Acai mix, bananas, almond butter, blueberries,  ice, almond milk, frozen bananas, granola and hemp seeds.

1) slice up a Bannana, place almond butter between two slices, then sprinkle with hemp seeds and put in the freezer. Keep a few slices at room tempature. Throughly wash blueberries.

2) Grab a blender. Mix Frozen Acai mix with ice, almond milk, almond butter, hemp seeds, and frozen fruit. Mix until you acquire your desired thickness.

3) Pour half the mixture into your serving glass. Layer the mixture with frozen Bannana, granola, blueberries, and almond butter. Fill the cup to the top with the Acai mixture. Garnish the top of the bowl with more frozen Bannanas, blueberries, granola, almond butter and hemp seeds.

4) Now you are ready to serve your guest a healthy and delicious Acai bowl, that is guaranteed to satisfy your sweet tooth!! Remember eating healthy doesn't have to be boring or repititve!

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Coming soon: www.Nsb_fitnick.com

Frozen banana and almond butter sandwich with hemp seeds:


 Most people believe eating healthy has to be extremely restrictive. Never having fruits, sugars, carbs, or alcohol. This is simply not true. I believe the key is balance. It's un healthy to obsess over calories and never give yourself a chance to indulge in life's guilty pleasures. You also can indulge to much and it will negatively effect your health. Like I previously stated its about balance! I try to find healthy treats to satisfy my sweet tooth. This is one of my favorite pre or post workout snacks. Enjoy!!

Ingredients: Bannana, almond butter, hempseeds

1) Peel a ripe Bannana. Cut into several small slices. Open the jar of almond butter. Place a teaspoon or two of almond butter in between two Bannana slices. Once you have filled all the Bannana slices with almond butter sprinkle hemp seeds all over the bananas u till everyone is fully coated. Next place in the freezer for 40-45 minutes.

2) pull out of the freezer and they are ready to serve!! They are delicious and a very healthy way to satisfy your sweet tooth without any added sugar. Remember to be be creative in your approach to clean eating. Use real natural ingredients and avoid processed foods. Their is nothing more important to how you look and feel than what you put into your body.

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8 Foods that will help you sleep better.

 According to the National Sleep Foundation forty percent of Americans have trouble sleeping. Not getting enough sleep can lead to health problems and depression. Here are some natural foods that will help you sleep better.

1) Wild fish- Fish like Salmon, halibut and tuna boast vitamin b which is needed to make melatonin (a sleep inducing hormone)

2)  Whole Grains- Barley, Bulgar and most other whole grains are rich in magnesium. Not having enough magnesium can effect your sleeping patterns.

3)  Kale- has lots of health benefits. Kale is rich in calcium. Research suggests that people who are deficient in calcium have trouble falling to sleep.

4) Lentils- this superfood is very rich in magnesium, a mineral that plays a key role in sleep. It's also a good source of potassium and protein to help you sleep through the night.

5) Almonds- are packed with the muscle relaxing mineral magnesium. A hand ful of almonds at night could help you fall asleep faster.

6) Bananas-  contain tryptophan, an amino acid that has been linked to quality sleep. They also offer solid amounts of potassium and magnesium. Both minerals help to relax muscles.

7) Green Tea- contains theanine, an amino acid that helps reduce stress and promote relaxation. Make sure it's decaffeinated at night.

8) Walnuts-  are a natural source of melatonin and help your body respond better to stress. A perfect snack later in the day.

THE IMPORTANCE OF POSTURE


  Proper postural alignment allows optimal neuromuscular efficiency, which helps produce effective and safe movements. This should be at the forefront of any training program. You will never reach your bodies full potential until you address this issues. Proper posture helps the body produce high levels of functional strength, without it the body may degenerate or experience poor posture, alters movement patterns, sprains, tendinitis, and low back pain.


 Static posture, or how a individual physically presents himself or herself in a stance. This is a road map of how the individual is using their body with time. We have discoverd that the body tends to compensate in particular patterns based on muscular relationships. Understanding these movements has made it possible to help correct these distortions through stretching  and strengthening muscles. If left untreated these distortions can lead to pattern overload and eventually injury. Movement observations should relate to basic functions such as squatting, pushing, pulling, and balancing. It's also important to understand how the body is suppose to move effectively.


 Never add strength to disfunction. It's important to understand what your body needs to operate efficiently. This is why it's so important to switch up your style of training. If you sit at a desk all day, then go to the gym and lift heavyweights, chances are you will have movement issues. All the muscle in the world will not help you move better. It's essential to implement functional movements and flexibility training in your regimin. Working out shouldn't be about achieving a certain look. It should be based on become a healthier, moving better, and gaining functional strength. As the saying goes "listen to your body when it whispers and you won't have to hear it scream"

Get shredded for spring!! 10 calisthenic excercises that will get you beach ready!!

1) Inchworm 20 yards down and back repeat 2x

2) Bearcrawl 20 yards down and back repeat 2x

3) Walking forward lunge 20 yards down and back repeat 2x

4) Walking reverse lunges 20 yards down and back repeat 2x

5) Walking lateral lunges 20 yards down and back repeat 2x

6) Squats as many as you can in 1 minute repeat 3x

7) Burpees as many as you can in 1 minute repeat 3x

8) Dips as many as you can in 1 minute repeat 3x

9) Pull ups as many as you can in 1 minute repeat 3x

10) Ice skaters for 1 minute repeat 3x


Here are ten very effective functional excercises that are very efficient for fat loss. No equipment required. So get outside and get moving! Dreams don't work unless you do!!)




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Homemade paleo granola crunch

Dry Ingredients:

. 3/4 cup of raw pumpkin seeds
. 3/4 cup of raw sunflowers seeds
. 11/2 cups of almond meal
.11/2 cups of unsweetened coconut
. 3 cups of raw sliced or chopped almonds
. 3/4 teaspoon of cinnamon and nutmeg

Wet Ingredients:

. 3/4 cups of raw honey
. 3 tablespoons of pure vanilla
. 3/4 cup of melted coconut oil
Note: put oil in last so it lightly coats and helps prevents sticking to pan or foil. May only need 1/2 cup

Instructions:

1. Preheat oven to 325 degrees.
2. Mix all the dry ingredients first.
3. Stir in wet ingredients. It comes together pretty easy. Line baking sheet with foil or parchment paper and spread on a full cookie sheet. Bake for 20 minutes. Remove after 15 minutes and stir. Place back in the oven for 5 minutes. Let it cool for about 5-10 minutes then you are ready to start munching!!

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Oven roasted chicken served with avacado, kale, broccoli, and a baked sweet potato.

Ingredients: greenwise chicken breast, kale, broccoli, avacado, sweet potato, coconut oil, salt, pepper, rosemary.

1) Preheat the oven to 375. Wash the sweet potato then wrap it in tin foil and place it in the oven.

2) Next season the chicken. I used salt, pepper, and some chopped up rosemary. Once the Chicken is seasoned place  it inside the oven. Chicken will take about 20-25 mins depending on the size of the breast.

3) Put some coconut oil in a deep dish pan over medium heat. After they are thoroughly washed start chopping up the broccoli and kale. Place chopped greens into the pan then cover so they will steam. Stir them around every couple minutes. Should only take around 5-8 minutes to cook.

4) Slice up an avacado and season it with salt and pepper. Take chicken out of the oven and let it cool. Place cooked vegetables on a plate. Slice up the chicken then place it on top of the greens. The last step is pull the sweet potato out of the oven, unrap it then slice it down the middle. Peel off the skin and place it on the plate. Now you are ready for a super healthy and delicious dinner!!

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 6 STEPS TO GET SIX PACK...

The first step to maintaining six pack abs year round, is to first lose enough body fat to allow your abs to show. All the crunches in the world will not get you a six pack. The most important factor to losing body fat is diet.

1) Eating clean meals that consist of complex carbs, vegetables, and lean sources of protein are essential to reducing body fat. Try to avoid processed foods, or empty calories. Focus on eating fresh seasonal foods, and limiting your alcohol and sugar intake.

2) Drinking lots of water throughout the day. Water is very important to keep your body hydrated and help deliver the nutrients from the meals you eat. If we don't drink enough water on a daily bases we become dehydrated and our body will start to store water giving your body a bloated look and feeling.

3) Focus on compound movements instead of "AB excercises" Squats, deadlifts, and lunges. All three are good examples of compound movements that require a lot of energy to perform. They are more energy demanding therefore will burn more calories throughout the rest of your day.

4) Sleep is another major factor to reducing your body fat. The only time your body is burning 100% fat is during cycles of REM sleep. 7-8 hours is recommended on a daily bases. This should give your muscles enough time to heal from the day's work.

5) HIIT ( high intensity interval training) is a very effective method to reduce body fat. You basically perform extremely energy demanding activities for short periods of time. Then give your body a minimal time to recover before starting the excercise again. Ex sprints, battle ropes, sled push, burpees, and tire flips.

6) Avoid the gimmicks out there!! Don't go on a extremely low calorie diet, or try to starve yourself for results. You must learn to feed your body properly to obtain results that last. So don't go waste a bunch of money of fat burners and supplements! Go to the local farmers market and buy fresh seasonal foods! It's impossible to outwork a bad diet!!






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7 Herbs and Spices with major health benefits

1) Garlic is very healthy for you, it has the ability to lower blood pressure, prevent blood clots, and improve the blood cholesterol profile. Allicin is a active ingredient in garlic that has been proven to boost the imuune system and fight of symptoms of a common cold.

2) Parsley purifies and rejuvenates your entire system because of the high levels of chlorophyll it contains. Studies have linked chlorophyll to counteracting inflammation and lowering blood sugar.

3) Rosemary has been linked to improved memory and brain function because it contains substances that help protect acetylcholine, a vital neurotransmitter. Rosemary is also a very potent anti inflammatory compound often used to fight arthritis.

4) Oregano contains thymol and is considered the herb with the highest antioxidant activity. Oregano also contains carvacrol which has anti fungal, antibacterial, and anti inflammatory properties. This makes it one of the most beneficial herbs you can add to your diet.

5) Cinnamon can help lower blood sugar, decrease blood pressure, and reduce triglycerides level in bad cholesterol ( LDL)

6) Ginger has been known to control symptoms of nausea, prevent blood clots, and decrease inflammation.

7) Tumeric contains curcumin, a very strong compound in the plant kingdom. It is extremely healthy for the liver and has been shown to improve symptoms of arthritis. This spice has very potent anti inflammatory properties.


 Adding herbs and spices to your dish is a great way to introduce new flavors, as well as giving your body key nutrients to promote optimal health! Try to implement these seven foods into your diet over the next week or two. Fresh herbs and spices are cheap and can be found anytime of the year. Eating healthy doesn't have to be boring or repetitive. Don't be afraid to spice it up!






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