#personal training bakewell

[born2movefaqs-blog-blog]

Top 10 Worst Nutrition & Dietary Mistakes People Make

Tom (one of born2move's super duper Trainers) just sent me a great link titled 'Top 10 Worst Nutrition & Dietary Mistakes People Make'. Nora Gedgaudas, the author of this post and someone that born2move have leant a lot from over the years has nailed it. She discusses the top 10 mistakes that people believe to be true that are actually leading to ill health and fat gain. We like this post so much because what she talks about rings so true with peoples misconceptions around health and well-being here at born2move. 

Here are the top 10 mistakes she discusses in here blog, sound familiar?

1. Relying on superficial descriptions such as 'natural' or even 'organic' on labels to determine whether a food is truly healthy.

2. Relying on the media, your doctor or even 'conventional' nutritionists/dieticians to provide accurate nutritional information.

3. Believing that junk food/alcohol 'in moderation' is ok.

4. Following 'government guidelines' or 'The Food Pyramid' for healthy eating.

5. Thinking that being 'slim' means you are healthy - using weight as your litmus of good health.

6. Using vitamins to 'make up for' unhealthy eating habits.

7. Believing that exercise can 'make up for' unhealthy eating habits.

8. The belief that 'genetics is destiny'.

9. The belief that eating healthy means having to give up enjoyment of food, good flavour, fat dietary cholesterol or animal source foods.

10. The belief or assumption that eating a quality diet is too expensive or too difficult or too complicated to maintain. 

To read nora's full blog click this link: Primal Body Primal Mind

[born2movefaqs-blog-blog]

Why do you recommend sleep, de-stressing and daily R&R so much when all I want is fat loss

On a very basic level stress makes you fat! Ok that was a bit dramatic.

Stress alone won’t cause you to pile on the pounds but stress is a very important part of the fat loss equation. A great diet and diligent exercise routine are never wasted effort, but chronic high stress can put a serious damper on the benefits you should be getting from your healthy endeavors (Mark Sissons, 2011).

The reason stress can impact on your fat loss efforts is because of it’s effect on your bodies endocrine system (aka your hormones). When under stress (even a constant low level) the body releases the stress hormone; cortisol, which jacks up your glucose levels (insulin). Due to the high levels of insulin and cortisol receptors on your stomach (cortisol) and around your love handles (insulin) excess fat storage occurs. Have you ever seen that type A personality guy, the one always rushing from meeting to meeting with a big pop belly?? CORTISOL!

If you are struggling to strip body fat and you’re stressed out of your eyeballs you must address it. 

[born2movefaqs-blog-blog]

Why should I take supplements?

Why shouldn’t you take supplements is a probably a more appropriate question. Many people respond to this by saying you can get all you need from a balanced diet. This is very bad advice for two main reasons:

Who eats a balanced diet? When people say eat a balanced diet have you ever wondered what that means...? A balanced diet requires a perfect balance of the 3 macronutrients and thousands of micronutrients at every meal - even if you are eating incredibly healthy grass fed meats and bio-dynamic vegetable sources this perfect balance would be impossible to achieve. 

Not possible in the modern day - we once lived in a world where food was naturally free from pesticides, herbicides fungicides, GM foods and pollution. Unfortunately this time passed us by about 10,000 years ago and is getting worse and worse by the day. This has had a serious effect even on the highest grade of food available today (biodynamic - grade above organic). Our soil and air quality is so poor today it is impossible to grow foods how mother nature once intended. Throw into the mix all the preservatives, sweeteners, processes, stabalisers, hormones and genetically modified organisms now used by food manufacturers we all need support no matter how good our nutrition is. 

As an absolute basic day to day supplement protocol you should use a high quality, organically sourced, pesticide free multi-vitamin (Super Supplemental), Omega-3 fish oil and a greens drink (liquid chlorophyll (or Green Zone - born2move’s personal favorite). You can purchase all of these supplements at a 20% discount from born2move studio's or via our online shop www.born2moveshop.com  

[born2movefaqs-blog-blog]

What percentage of proteins, carb's and fats should I eat at every meal?

There is not one definitive rule and everyone has different opinions. However, we have a ratio we believe is optimal and one that will achieve the greatest results. It's important to note that this is simply a guide and everyone is slightly different. 

We recommend you aim for:

60% carbohydrates (from 10-15 portions of veg per day and small amounts of fruit)

25% proteins (from organic animal sources but mainly fish)

15% fats (oils, fish, omega-3 supplements, seeds, nuts, avocados etc)

Important note: Omega-3 supplements

We don't consider Omega-3's a supplement. We consider them a food due to the huge deficiencies and massive health benefits associated with omega-3 fish oils. If you had to put oils in order of importance for optimal health they would come second behind water. 

Make sure you source omega-3 supplements correctly. They must be high grade, organic, from wild fish, stored in dark/cool places, in dark bottles and NOT extracted from the liver of the fish! You pay for quality so the £5 for 100 capsules from your local high street shop or supermarket are NOT the fish oils we recommend!! 

There are a number of fantastic suppliers but we personally recommend the following oils for their excellent quality assurance and value for money:

Omega-3's you can trust!

[born2movefaqs-blog-blog]

Can I eat too much protein?

Yes you can eat too much protein. Use the following calculation to work out your daily protein requirements:

(body weight (kg) x 0.8) x 4 = you weight of animal protein based food in grams per day

It’s incredibly important to note that your source of protein is key. Non organic, grass fed protein sources like battery farmed chickens, grain fed cattle etc might even lead to excessive fat gain and negative effects on your health.

[born2movefaqs-blog-blog]

What should I have after training?

Within 20 minutes of finishing a workout your body is primed to make optimal use of post workout nutrition. Organic, clean (no sweeteners) shakes are ideal because you can get it down you straight after training and they require no preparation. This will aid recovery and enhance your results - fat loss and lean muscle development.

Do not dillydally; instead, have your shake straight away for immediately replenishment - you won’t get everything out of your workout if you skip this step. MAKE THIS A POST WORKOUT RITUAL!!!! 

You can purchase fantastic quality post workout shakes from the born2move gym, via our online supplement shop or purchase a post workout shake from our shake bar straight after training.

[born2movefaqs-blog-blog]

What should I snack on?

Nuts, seeds, raw vegetables and leftovers from dinner (the night before) and lunch (in the afternoon around 3-4pm). Go to the born2move food blog for inspiration: http://born2move.tumblr.com/

[born2movefaqs-blog-blog]

Where do I get my carb's from if I'm not eating bread, pasta and rice?

Nutritionally dense sources of carbohydrates - vegetables are the preferred choice and fruits are second. Don’t go crazy on fruits in the absence of fats or proteins (e.g. have fruits with nuts and seeds). The danger of having fruit on its own is the natural sugar content of fruit causing insulin spikes and cravings for other sugary things that are less healthy (devoid of nutritional value like chocolate).

Only eat English fruits because these fruits have a lower sugar content (apples, pears, plums and ALL berries - the number 1 fruit choice!) and freely consume an abundance of organic vegetables!