Michael Abrego @whitepeoplewithbraids - Tumblr Blog

Nutrition 101

When it comes to nutrition, there seems to be a lot of confusion. Depending on who you talk to, you might get a different answer about what to eat, how to promote weight-loss and fitness, and ways to improve overall health through nutrition.

This lack of consensus can make diet and nutrition complicated, especially when there are so many beliefs and opinions that are out there that are not based on scientific evidence.

UFiiT Nutrition Principles

Simplicity

The Ufiit method is simple for clients to follow and it is specific to their individual needs

Non-generic

The Ufiit method is based on the ideology that we are all unique; different like pieces of art by different artists. What motivates, excites, nourishes and works for us is just as individual as we are

Educational and informative

The Ufiit method is based on factual information that is used to educate our clients. Ufiit believes that knowledge empowers clients to think differently about nutrition and how it can be used as a tool to work with clients, not against them

Non-restrictive

The Ufiit method is not a starvation diet or fad, it is a lifestyle that allows clients to enjoy things in life while also complimenting their health, fitness and well-being

Source: https://ufiit.com/nutrition-101/

Squats Might Be Killing Your Body (Infographic)

Source: https://ufiit.com/squats-might-be-killing-your-body-infographic/

Squats Might Be Killing Your Body

Squats are a go-to exercise for most people today. But is it possible that it might not be the right exercise for your body?

As a fitness expert for over 25 years, I have gotten so many questions about many different topics regarding fitness and health. One subject I get asked about more than any other is squats.

Here are some of the questions I have been asked about squats:

Why does my back, knee or hip hurt after doing squats? Despite following all the rules, what do I still experience pain?

Why have my legs gotten bigger from squatting? I thought squats were supposed to tone my legs and make the smaller?

Why does everyone tell me to do squats, even though it does not feel good when I do them? Are squats good for me?

These are my insights into these commonly asked questions and this is what I share with my clients:

First and foremost, I always remind people that we are not all the same. What is good for one person is not necessarily good for another. If any thing you are doing hurts or causes pain, STOP doing it. Do not follow the “just work through it” mentality. The truth about squats is that people do get injured and people do experience pain from it. Unfortunately, it might not be fair to place all the blame on squats because there are other extenuating circumstances that might have originally caused the injury but squats can (and do) contribute to the pain or injury.

As a fitness professional, I would never want anyone to experience pain or injury, regardless of whether they are my client or not. I have always wondered if there are factors that contribute to the way that people execute or interpret the execution of an exercise. Could some exercises like squats be too fundamentally complex for certain bodies to execute properly or are they just not meant for everyone?

The check-list below contains some factors that prevent people from being able to perform proper squats.

Squatting checklist:

No squats if you have bad posture Many people complain about shoulder and hip pain when they squat. The pain they experience in their shoulders is often due to bad posture when they squat. (For example, bad posture makes people put the bar on their necks, instead of across their shoulders). Squatting might not be the origin of the pain, but it will exacerbate the pain. Any exercise that is painful has the potential to cause serious injury and should not be continued.

No squats if you have limited mobility Many people often complain of back pain when they squat. As already mentioned, the pain might not be caused originally from squatting but the pain does not discriminate. There is often a requirement that you must have a high level of mobility and flexibility in your lower back before you start squatting, otherwise you put tremendous pressure on the spine. Pre-squats, you are required to have high mobility and flexibility to avoid pain or injury. Most people are not very flexible and their mobility is often limited, making them prime candidates for serious injuries from squats.

No squats if you have a pre-existing injury Many people have back issues or old back injuries that linger. This injury can flare up with squats and it may cause additional pain and injury, resulting in long-term health challenges.

No squats if you have bad technique Because squats are such a complex exercise, many people are often unaware that they are unable to execute the exercise using proper technique. Like I stated earlier, the squat is not an exercise that people can afford to do using poor technique. The potential for serious injury from squatting is extremely high. It is common sense that proper technique should be used with any exercise, but we all know that is not always the case. There will always be people that can’t or won’t execute proper form or technique. Although the squats themselves are to blame for people using bad technique, they can become the Grim Reaper that comes to collect because the results of not using the proper form can be terribly devastating.

No squats if you have muscle tightness Many people have muscle tightness or muscle inflexibility. If your muscles are tight and you have limited range of movement in the joints, squats will cause pain and stress to your body.

No squats if you have the wrong footwear Many people are not aware that squatting requires a specific and unique type of footwear. Improper footwear will not provide proper arch support and can cause serious issues with squats. So, get special footwear for your squatting sessions!

No squats if there is an imbalance Far too often, the way people measure their progress in the gym or in any exercise program is by how much weight they can push, pull, or lift. Inevitably, people will use too much weight when attempting to squat. We all have a dominant side and experience some type of imbalance in our bodies, (i.e. one leg is longer than the other). The combination of squatting with too much weight paired with the natural imbalances in the body creates the potential for disaster.

In theory, this check-list is a great idea but is this reality?

These are just some of the requirements on the checklist that if you choose to squat, you should follow. Ironically, the same facts that make for a perfect squat are also the same facts that I believe makes it very challenging for most people to use squats and to do them properly. Most people believe that pain is a requirement for success but that is not a belief I subscribe to. I believe that when we have pain in our body there is something wrong. Pain is the body’s messaging system trying to alert us when we need to pay attention. But, because of the “no pain, no gain” culture, people believe that they need to push through the pain in order to get results. This is 100% false. Pain causes us to be in a state of fight or flight, and causes tremendous stress to the body, which in turn causes the body to produce more of the hormone, cortisol. Cortisol is the hormone that tells the body to store fat.

Because there is such a fierce support for some steady staples like squats, it has almost become a taboo to question or possibly have an alternative view about some of these exercises that are causing injuries and hurting people. There are quite a few evolving views in the health and fitness industry. But when it comes to squats, there has been a long-lived understanding that anyone that has any pain or injury from doing squats must have been doing it the wrong way. ‘They must have had terrible form’ or ‘they did it wrong’ are two of the most commonly stated comments that you will hear about people who experience squats related pain or injury. Is everyone doing it wrong? Or is it being wrongly prescribed to everyone?

It is true that some people do exercises improperly and I am sure we have all seen interesting exercise moves in our gym or on social media. It is a fact that a lot of people do exercises wrong, that’s nothing new, but there are also some exercises that people butcher and get away with it. There are also some exercises that people cannot afford to do incorrectly because they are unforgiving and can cause serious long-term damage.

Could the exercises be too fundamentally complex for certain bodies to execute properly or are they just not meant for everyone? It might be a little bit of both, but we cannot find out if we continue to ignore having the conversation and keeping the status quo.

I would never want anyone to get injured while exercising, even if they are not my client. I have always believed that things can always improve and that the fitness, weight-loss and health industry should continuously evolve. It is progressive to investigate and have conversations about making things better by looking at some of the factors that make people interpret and perform exercises the wrong way.

No one type of exercise or method can give us the results we seek. We should always do more research on the things that we do, especially when it comes to our bodies. All human beings are different. We have different body types, shapes, strengths, and goals. Therefore, it makes zero sense to say that only one exercise— the squat, is the key to getting the best lower body.

Squats are popular but very risky. Ultimately, it is your choice if the risk is worth it to you or not. If you have done squats in the past and have experienced pain or injuries, you might understand what I am talking about.

If squats aren’t working for you, please try some of the UFiiT leg routines.

Source: https://ufiit.com/squats-might-be-killing-your-body/

So What is a Healthy Diet for Women?

A hundred years ago our families never stressed about overweight, popped supplements, or chewed antacid tablets like candy. They had the right idea. They followed healthy lifestyles, took natural exercise, and ate the right foods. Naturally, they did not invent this method, nor have specialists to ask what exactly a healthy diet is for women. They simply followed a healthy, organic eating plan that evolved over thousands of years.

A word of warning before I continue: Your life may not be quite the same if you read this article to the end, which I sure hope you will. But chill out and relax. I am not asking you to put on a hoop skirt and go out and till the fields. However you might become more selective about believing what supplement salespeople promise.

The Fundamentals of a Healthy Diet for Women

There is loads of evidence regarding the path to healthy eating for women. The overall mix includes unsaturated fats, whole grains, good protein packages, and fruit and vegetables. However, trans- and saturated fats, sugary drinks, and highly refined grains run counter to this culture. As far back as 2010 a leading scientist advised against taking a multivitamin with folic acid and extra vitamin D as a nutritional safety net. So what we are saying is nothing new.

If we stick to a healthy diet it could carry us comfortably through pregnancy to middle age, and even into our senior years. If you have a boyfriend and they complain about ‘parrot food’ tell them it will make them good and strong in ways they only talk about in locker rooms. A healthy diet for women means more fun in the bedroom every night. Do I have your attention yet? I’ll bet I do!

The Three Elements of Healthy Nutrition

Ask the average doctor or the people at the pre-natal clinic about a healthy diet for women, and the chances are they will ho-hum with generalities. The truth is we are so confused with advertising hype we lost direction about the basics. The other thing that changed is we are going to live into our eighties, when food will play an increasing role in inviting, or fending off cancers, heart disease, osteoporosis, and loss of vision. So we need to do something about this now.

The First Element: Dietary Fats

There are four types of dietary fats, some (but not all) of which are an essential part of a healthy diet for women:

Trans Fats from partly-hydrogenated oils from red meat and dairy products increase the possibility of cardiovascular disease, type 2 diabetes, gall stones, dementia, and weight gain.

Saturated Fats from red meat and dairy which are usually solid at room temperature are part of a healthy diet provided they are under 8% of daily calorie intake. More than that, and we are inviting cardiovascular disease.

Monounsaturated and Polyunsaturated Fats from vegetable oils, seeds, nuts, whole grains, and fish. These are an important part of a healthy diet and we can’t have too much of them.

However the real heroes are Polyunsaturated Omega-3 Fatty Acids. These moderate our bad cholesterol LDL, elevate our HDL, stabilize our heart rhythms, and increase our sensitivity to insulin.

The Second Element: Carbohydrates

Carbohydrates, saccharides, or simply carbs are in high quantities in breads, pastas, cereals, rice, potatoes, and beans. As U.S. women gradually decreased their intake of dietary fats, the proportion of carbohydrates increased. However, there is a catch. Highly processed grains including white flour and white rice lose much of their nutritional value, increasing our triglyceride and reducing our good cholesterol HDL intake.

Therefore, a healthy diet for women means monitoring our glycemic levels regularly to check for blood-sugar spikes after consuming these unhealthy carbohydrates. High glycemic responses increase the chances of type 2 diabetes, coronary heath disease, and perhaps even ovulatory infertility.

The Third Element: Proteins

Proteins are one of the four building blocks of life. Our bodies cannot function properly without them, and therefore they are a core aspect of any healthy diet for women. We obtain them from meat, fish, poultry, beans, eggs and nuts and seeds. The actual source would not make a difference, were it not for how our bodies process protein molecules down the line. The answer lies in the fats, carbohydrates, sodium, and other nutrients in the package deal.

A twenty-year nurses’ health study revealed eating more protein from beans, nuts and seeds, while reducing animal protein reduced the risk of heart disease. Eating more fruit and vegetables was something our mothers drummed into us, although the people in the fast food industry – and perhaps we – never listened much.

Shrimp Salad: Marco Verch BY CC 2.0

A Healthy Diet for Women Means Plenty Fruit and Veg

A healthy diet for women should include five servings of fruits and vegetables a day. If you are feeling guilty you are not alone. Only one in four women in the United States follows this advice. From a woman to a woman pretty please try a little harder. There is a strong connection between health, and fruit and vegetables in diet. And there is a lesser chance of esophageal, stomach, lung, and colorectal cancer too.

Most of us grew into unhealthy diets as kids because that was the time the fast food industry arrived and to be honest we had no idea the impact it would have. Stand by for our next post in about two weeks’ time. when we suggest a few baby steps to get you started in ways you will actually enjoy. None of the above will achieve full potential, unless you take the regular exercise we offer on this site. See you at the gym soon! Remember your fruit and veg snacks.

Recent Posts

15 Minute Chicken Dinner

Sweet Facts on Fruit

Omelette with Tomatoes, Mushrooms and Broccoli: Marco Verch BY CC 2.0

Dinner at Home: Elvert Barnes BY CC 2.0

Shrimp Salad: Marco Verch BY CC 2.0

The post So What is a Healthy Diet for Women? appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness.

Source: https://ufiit.com/healthy-diet-for-women/

15 Minute Chicken Dinner

4 (4 ounce) boneless, skinless chicken breasts 2 packages T&H cream of mushroom soup supplement

1-½ cups water ¼ teaspoon paprika ¼ teaspoon pepper 2 cups rice, uncooked 2 cups broccoli, frozen

In a large skillet brown chicken adding soup, water, paprika, and pepper. Stir and heat until boiling. Stir in quinoa (flakes) and broccoli. Cook until rice is done. Add cooked chicken and top with paprika and pepper.

You can chop the chicken into a salad or eat it with brown or wild rice as well.

The post 15 Minute Chicken Dinner appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness.

Source: https://ufiit.com/15-minute-chicken-dinner/

WHY CAN’T I POOP EVERYDAY, EVEN WHEN I FOLLOW A HEALTHY DIET AND EXERCISE REGULARLY?

If you aren’t getting enough fibre in your diet, you won’t have regular bowel movements. Your body sends you messages every day about your health, but if you don’t believe the signals it is sending, write down everything you eat in a one week period, then look up the categories they fall in. If the fibre is less than 50%, you need more. Next you need to be sure you have answers for all these below.

Did you change your diet or activities recently?

Are you under stress?

Are you eating a lot of dairy products?

How often do you eat? Once a day? Twice?

Are you drinking enough water?

Do you use laxatives?

Do you have problems with your nerves?

Do you have an Underactive thyroid? ( Hypothyroidism)

If you answer yes to any or all of these, you should seek medical advice from your doctor. Healthy eating is only half of living healthy. Healthy pooping is the other half. We need both to live well.

The post WHY CAN’T I POOP EVERYDAY, EVEN WHEN I FOLLOW A HEALTHY DIET AND EXERCISE REGULARLY? appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness.

Source: https://ufiit.com/why-cant-i-poop-everyday-even-when-i-follow-a-healthy-diet-and-exercise-regularly/

WHY UNHEALTHY FOODS TASTE GOOD AND HEALTHY FOODS TASTE BAD

Have you ever wondered why unhealthy foods seem to taste good and healthy foods taste bad? This is a great question with a double-sided answer.

I don’t believe that good food tastes bad and bad food taste good.

Most of the foods we eat are processed and packaged. They are pumped full of sugar, syrups, fat and salt to make them taste good. Take a walk through most grocery stores and you see the availability of processed food and their relative cheap cost makes them enticing options.

People can get lazy when grocery shopping, not paying attention to amount of sugar and salt in the foods they purchase. They eat what is put in front of them.

It’s terrible, but almost all the things we eat in restaurants and buy in grocery stores are processed. It is a deliberate attempt to keep people addicted to buying bad food.

Secondly, fast food or bad foods are a lot easier to access and a lot more affordable, Many healthy or good foods, can cost more.

There seems to be a deliberate attempt to make healthier foods more expensive. People will not spend a huge part of their paychecks on food. Especially when there are many other expenses to pay.

Thirdly, availability is also a factor. Because most good foods are often fresh and sourced from different parts of the world, it can be very expensive to transport them before they rot or become unsuitable for consumption. So they are often shipped using methods that are meant to keep them edible and suitable for consumption. Part of that process diminishes the freshness as well.

Despite the issues and cost of good foods, I believe the benefits are still enormous and eating healthier is the recipe for living better and living longer.

The post WHY UNHEALTHY FOODS TASTE GOOD AND HEALTHY FOODS TASTE BAD appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness.

Source: https://ufiit.com/why-unhealthy-foods-taste-good-and-healthy-foods-taste-bad/

Stop killing yourself with diets

Unfortunately, there are too many diet’s that are based on starvation or not eating. And people seem to keep believing and falling for them. As livimg things we aren’t meant to starve our bodies nor are we going to succeed in losing weight by depriving ourselves of nourishment.

We absolutely need to eat enough and we need to eat often to be healthy and well. We also need to eat properly for the goals we are trying to achieve .

These are some of the issues that can arise from not eating.

By not eating you will destroy your metabolism and your metabolism will slow down and eventually shut down. Which will make your body not let go of the excess weight.

If we don’t eat we will also force the body to cannibalize our muscles and hold on to the fat you have on your body.

If you do not eat you will increase your cortisol levels which will also cause an increase to your blood sugar levels. And if you are someone that has imbalances in your levels to begin with , you can make things worse for yourself because it can lead to more serious health issues. (Cortisol is the hormone that makes our body store fat)

Losing weight is simple but not easy We need to understand our body, respect it then create a plan that is based on the goal you want to achieve. My advice to client’s is to eat a balanced diet that is based on their body type more often.

The fact and secret about food is this “ The more we eat the more you burn”. It’s not the other way around. “Fire only burns well when there is firewood”. Here is my article about eating fir your bodytype Eating For Your Body Type – Eating For Your Body Type

Don’t starve yourself it’s dangerous, unhealthy and fruitless because you will still have the weight to lose. See a qualified expert if you need more clarity and help.

The Ufiit approach is based on the ideology of balance and non-starvation.

Visit us on some of our social media platforms for more insights and tips that will help you get to your health, fitness, weightloss and overall wellness goals.

The post Stop killing yourself with diets appeared first on UFiiT | Online Best Expert's Tips for Health and Fitness.

Source: https://ufiit.com/stop-killing-yourself-with-diets/

Back Pain

Why does my back hurt regardless of the types of routines I do?

If your back hurts during exercise, you should look at these factors:

(1) Your core needs work. You need to strengthen it properly and quickly. Are you doing any core exercises currently?

(2) Stop doing planks and deadlifts because you might have some S.I joint dysfunction. (Sacroiliac joint dysfunction is improper movement of the joints at the bottom of the spine that connects the sacrum to the pelvis. It can result in pain in the low back and legs, or inflammation of the sacroiliitis joints). Planks and deadlifts are movements that cause compression or strain in your lower back

(Fitness facts and myths you should be aware of)

I am not a believer in planks because they cause tension, pressure, clenching and curvature in the spine. Lots of people do planks, trying to hold the position for long stretches. While people are doing planks, they start tensing their upper bodies, they drop their heads and almost always their mid-section dips as well.

It’s an exercise I have not done for years, because I believe it has many flaws and can cause problems because it is too taxing on the spine and skeletal system. Some of your pain could be as a result of that and I would consider eliminating planks at least for a while to see the difference.

As for the deadlifts, record yourself or have someone record you the next time you do deadlifts. Look for the height differences in your shoulders while pulling up the weight and any type of tension on your face, down your neck into your spine.

You might have a dominant side, which most people do. You could be pulling harder and higher on that side, which would cause a real imbalance in your sacrum. One hip fires higher, which would make the glute on that side fire/react more than the other glute.

The glutes, hips and core are usually major culprits with back issues. Those are the first things we look at. Each body is unique, so we need to make sure everything we do with it is proper and specific to its individual needs. This primarily pertains to exercise routines and physical activities. We always have to create or promote balance in our bodies, not diminish them. (If a car had its tires on one side slightly deflated, there will be alignment or steering issues when you drive the car).

We also need to make sure we absolutely do not add any more tension than is already in the body. Our job is to help eliminate tension by creating blood flow throughout the body. Our bodies are resilient and adaptable, but sometimes we treat them badly, hence, we may experience pain.

If you don’t strengthen your core, you may end up with a chronic back issue.

Here are three core exercises and complementary stretches to do every day that can help ease back pain:

(1) The bridge:

(A) Lie on the ground with your feet flat on the floor, hip-width apart with your hands by your sides, press your feet into the floor as you slowly lift your buttocks off the ground until your body is in one straight line.

(B) Keep your shoulders on the floor

(2) Ufiit fours: As seen in the Ufiit.com video below.

(3) Crossover floor stretch :Lay flat on the floor facing up, straighten both legs, bring up one leg, slightly bent. Keep your shoulders still and bring that leg across your body. Hold for a count of 12 then repeat it 3 times. Do it on both sides).

(4) Spread eagle: Lay against the wall with both legs stretched on the wall. Taking one leg at a time, move them along the wall till you almost get to the floor. As if you are doing the spilts along the wall.

***Consult your physician before starting any exercise program.

Source: https://ufiit.com/back-pain/

Sculpt the Abs that you Love

If there were a secret recipe for getting six-pack abs, people would be lined up at the exercise buffet all day. But the reality is six-packs aren’t easy to develop and, frankly, they aren’t for everyone. Some people believe you need to be very lean for abs to show, or you have to do a million push-ups daily to get results. To a certain extent, it is true body fat has something to do with chiseled abs, but it’s not the most important thing. You can still have great abdominals as long as you do the right exercises for your body type while following a healthy lifestyle that includes eating healthy.

I remind my clients how unique they are. We are all pieces of art created by different artists, each with their own unique characteristics and style. But each piece of art has its own unique beauty. As a pro trainer for 23 years, I have always believed you can never succeed when you don’t know or appreciate the subject (yourself). And part of knowing the subject requires that you avoid a generic approach to fitness, weight loss, bodybuilding or body transformation. There is no single secret recipe, but there are ingredients that will lead to success.

If a flat stomach or rippling abs are part of the fitness goals, you need to know this:

(1) Your body type

(2) Why you want your six-pack

(3) Will six-pack abs complement your body?

(4) Are you willing to follow the strict routine required for a six-pack and be patient for your results to come?

Many people ask for my best abs exercises, and I will share a few of them below, but know that you really need to commit to a complete program to get the ultimate results. Simple and six-pack are words that should not be used in the same sentence.

Remember, whether it’s a six-pack or not, you can have a stomach that you love and looks great.

Here are some of my unique exercises to develop a flat stomach and six pack abs.

Source: https://ufiit.com/sculpt-the-abs-that-you-love/

Sweet Facts on Fruits

If fruit is good for me, why can’t I eat as much as I want? I get asked this question at least twice a week. The answer I often give people is that it depends on their individual goals and what role they wanted fruits to play in their overall diet.

Fruit is a good source of complex carbohydrates and they contain naturally occurring sugars that convert to glycogen. Fruits are the body’s first choice of fuel, so the body burns them during exercise or physical activity.

For example, if you are a long-distance runner, fruit can be a good source of fuel to help you go the distance. But if you are trying to lose weight, and you eat a piece of fruit like a banana before your workout, that will be the first thing the body burns and you won’t burn fat. If your body has no quick source of fuel, it will tap into your fat stores and promote weight loss.

Here are some simple facts on fruit and sugar:

(A) Sugar in fruits, in the form of fructose, can cause weight gain or other health issues, particularly in the liver. Fructose increases insulin resistance, blood cholesterol, abdominal fat and raises ghrelin levels, the hormone that controls hunger.

(B) Fructose is only harmful in large amounts. You would have to eat a lot of fruits to ingest too much fructose. The amount of sugar in fruits (12 grams for an orange or banana) is lower than what we get in soda pop (39 grams for a can of Coke) or a chocolate bar (35 grams in a Mars bar).

(C) Fruits are good sources of fibre, water, amino acids and many nutrients, including potassium, dietary fibre, vitamin C and folate (folic acid). That fibre and water will make us feel more full and slow the sugar absorption in our systems. Diets rich in potassium may help to maintain healthy blood pressure.

(D) Most fruits are low in fat, sodium and calories.

Because of the sugar content, eating too much fruit can hurt your weight-loss goals. Eating too much fruit can also lead to unpleasant stomach issues. Eating large quantities of high-acidic fruits like oranges and pineapples are often problematic for people who have acid reflux and should be limited or removed from a diet, especially at night. Remember that day you went to the berry farm and ate most of what you picked before you got home? I’m sure your stomach didn’t like you after that.

Our Ufiit rule is never eat fruit past 2 p.m. (unless you are a shift worker, then adjust your time based on when you sleep and wake-up.) The reason comes back to excess sugar intake that can spike blood sugar levels.

Fruits are delicious and beneficial, but sometimes we can rely too much on fruit as a part of our diet. Fruits are convenient easy to grab and a great go to. They can also sometimes help for filling you up, but relying on fruits as a replacement for a balanced diet rich in nutrients is the wrong strategy.

Nutrition is the science of how we fuel our body. We need protein, carbohydrates and fats to keep our body running well. There are no quick and easy fixes for good nutrition — even an apple a day cannot keep the doctor away. I’m not saying, “don’t eat apples,” I’m saying, “Eat it, but be ready to earn it. Fruits are delicious and great but making them the sole source of your nutrition will not to take you to the next level.

Our Ufiit clients know that overeating fruits can be problematic — like overdoing most things. But the simple notion that moderation is the answer to all nutritional questions is vague at best. Is one piece of fruit moderation, maybe it is three pieces? Track your diet and note how you respond to the food you are eating, including fruits. And you will learn what works properly for you.

The Ufiit approach to nutrition is guided by education and simplicity. The method we use is based on the fact that no two of us are alike, so we cannot all follow the same path. We help client’s understand how to tailor their own individual lives to match the specific health, fitness or weight-loss goals they desire. We teach clients to ignore the noise and focus on the fact. This keeps it simple and effective because they learn the facts as it relates to their specific selves and individual goals.

Here are some examples of fruits that are lower in sugars.

Blackberries and strawberries: 7 grams of sugar per cup.

Figs: 8 grams of sugar per medium fig.

Grapefruit: 8 grams of sugar per grapefruit half.

Cantaloupes: 8 grams of sugar per large wedge.

Tangerines: 9 grams of sugar per medium tangerine.

Ufiit Insight:

There is so much confusion or “alternative facts” in health, fitness, weight-loss and wellness. There are always so many different takes or angles promoted by different people for numerous reasons. Some takes or beliefs are legitimate and some are not, this causes a lot of confusion for people that are starving for answers.

This is my suggestion when people ask questions about health, fitness, weight-loss or wellness.

Approach any information with some caution and curiosity.

Ask yourself if it makes sense or not

Ask if the information applies to you as an individual.

Then do some research to see how many other people had the same information and what their views are about it.

Only when you have followed these steps should you can consider adopting the information or declining it.

Reference the USDA fruits and fructose chart below. http://www.naturalhealthprotocol.com/fruit-its-health-benefits-and-problems.html

Source: https://ufiit.com/sweet-facts-on-fruits/

Squats Might Be Killing You

Squats are a go-to exercise for most trainers today. But it’s possible squats are not the right exercise for you.

We are all different and our body types, backgrounds, strengths, challenges and goals are not the same. This means we cannot all be doing exactly the same things, nor should we.

You did not specify how you measured the strength in your legs or how long you did squats before you realized it wasn’t working for your goal of strengthening your legs. You obviously have your reasons or proof and I believe they are legitimate. I would, however, recommend that you adopt an approach that includes some of these points below.

1. Limiting Ideologies

Don’t limit yourself to conclusions that only allow you to look at one exercise as the key to your goals. I have met clients who had limiting beliefs that stem from what they have read or are being told by others.

It’s often false that only one type of exercise or method can give us results we seek, so it is wrong to adopt that mindset. If we believe that we differ as people, bodytypes, shapes, strengths and goals, it makes zero sense to then say that only one exercise — the squat — can address those differences for all body types and characteristics.

2. Muscular Endurance

If you want to build great strength in your legs or any other part of your body you need to focus on building muscular endurance in your legs. Without knowing how many reps of squats you are doing, I can go out on a limb and say maybe you aren’t doing enough reps.

There are many techniques, routines or combinations of routines that we can employ to achieve our goals. I don’t squat and I know a lot of people who do not squat for different reasons. This is not to bash squats, but I do not believe it works for my body and my needs, so I removed it from my workouts 14 years ago and it’s been phenomenal.

And yes, I have achieved amazing results with other exercises.

Consider doing more anaerobic exercises if strength is what you seek.

Anaerobic exercise routines are used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass.

Examples of anaerobic exercises include heavy weight training, sprinting, running or cycling, and jumping.

So from this definition, it is clear that we have a variety of options to strengthen our legs. We aren’t restricted to just one exercise.

Since squatting hasn’t worked for you, my suggestion is to try other exercises that build strength. Try these and make sure you do them safely and properly to avoid injuries.

If squats aren’t working for you, here are some of my unique UFiiT exercises that will get you really awesome results.

1. UFiiT One leg: Tilt

2. One legged kick-backs

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3. Lateral or side to side lunges.

See how your body responds to these exercises. This will give you more knowledge about creating a proper plan that combines all the exercises that work for you. You might discover that squats combined with other exercises helps you make progress.

Remember, no two people are the same, so we shouldn’t all expect to do the same workout.

Source: https://ufiit.com/squats-might-be-killing-you/

The Right Trainer

Having the right trainer can be the most amazing experience of someone’s life. Having the wrong trainer can be the most devastating experience.

Many people spend countless hours researching the purchase of a car, house or even a cellphone, so shouldn’t the same time and research go into finding a professional trainer to help you care for your most valuable asset — your body.

Personal training does not come in a one-size-fits-all model. It’s personal. Every individual is a unique creation of body type, mind, lifestyle, background, tastes, strengths and challenges. So, we cannot all be, or do, the same things.

The right personal trainer will create a program unique for you, because fitness is not a commodity for sale, it’s a lifestyle. And any trainer who would focus on the hard sell and not your well-being likely isn’t the trainer for you. I interview my clients and they interview me. My practice is based on the belief that I can make your life better and healthier with my approach and your attitude. My clients determine if my methods fit with their personality and goals.

Together, we determine the overall results we can achieve. Whether we are speaking about one-on-one or online clients, working together on an individual plan is the only real way to achieve long-term success.

Here are some key points that should be raised in an interview with any personal trainer:

Body type – You need to know your body and discover how you would be directed to treat your body (which includes nourishment and rest).

Health history – Injuries, surgeries, illnesses, medications.

Milestones – Check measurements, blood, blood pressure.

Accountability – On both ends and find out if it will be put in writing.

Cordiality and comfort – You are going to be connected to your trainer for a long time, so you need to be comfortable right off the bat, a sixth sense kind of comfortable. Turn on your meeting someone new radar. Listen, observe and ask questions.

Once these points are clear, it will be easy to connect with the right trainer for you. You’ll have clarity of expectations and you’ll know if you are being offered a generic fitness program or one that is tailored to you.

Then you can make an informed decision. But don’t settle for anything less than amazing.

Source: https://ufiit.com/the-right-trainer/

Weight Loss Tips for Middle Aged Women

We are all born with the body that we live with for our entire lives. Therefore, we are responsible for taking care of that body so it can serve us till the end of our days. Unfortunately, some of us forget that it requires proper care to stay youthful, healthy, and strong. Those of us that tend to forget to take care of our bodies often end up unhealthy and usually have lots of health challenges later in life.

Having good health is a by-product of healthy living. In order to be healthy, we need to commit to living a healthy lifestyle which includes the following elements: (1) a suitable weight management routine, (2) fitness or active lifestyle, and (3) proper rest that benefit the specific type of body that we have.

All these things are essential for achieving and ensuring a healthier quality of life. If one or more of these elements are missing, for example, if an individual is overweight, inactive, and/or does not get enough rest, it increases their risk of experiencing health challenges in their lives. The level of challenges can vary from something as simple as having difficulty completing tasks due lack of energy, to not feeling good due to improper weight management, or to something more complicated like illness or disease.

All these things will have a significant effect on our enjoyment of life or overall quality of life.

All aspects of our lives are affected when we have bad health but when we make the required effort in staying healthy we have absolute control. When we take better care of our bodies, we can create an outcome that is favorable to us and our lives; barring any type of unforeseen or unfortunate circumstances.

Some of us learn how to respect our bodies sooner than others. Those who respect their bodies will see results quicker than those who do not. Given that we are all unique, our paths and way of learning about how to respect our body may differ from one person to the next. We all have the opportunity to achieve the best life possible, we just need to take an approach that is best suited to our bodies, needs, and circumstances. No one person has a greater advantage than the others; we all start at the beginning irrespective of our gender, age, and background.

Factors that can sometimes create obstacles in achieving our goals often have to do with biological or evolutionary changes that occur in our bodies which we have no real control over. This is especially true as it relates to middle aged women. Most women find it quite challenging to keep excess weight off and to live a balanced lifestyle after the age of 40. This is because they experience menopause, changes in hormones, and other factors that make achieving their health-related goals such as weight loss very difficult.

Once most women reach the milestone age of 40 they often have to take continuous measures to ensure that they are living a healthy life, while also striving to get the best body they are happy with. It is a little unfair since most men do not have these same challenges to deal with.

Although the challenges that women in their 40s face are frustrating, they are not impossible to overcome. All that is required is a proper plan and its execution that is neither generic nor one-size-fits-all. Below is a simple format to create the specific plan that will work for the individual and their unique body and circumstance.

Clean Diet:

Healthy diet is essential for good health. Stick with high protein diets such as meat or fish. Fresh vegetables and fruits are great options for weight loss.

Good Activity Level

Talking about activity, we mean regular activities other than going to the gym or working out. This may include walking, hiking, biking or just anything that keeps you physically active. Women at this age need really good physical activity levels to avoid the risk of getting diseases like osteoporosis.

And if you think you already walk a lot, walk some more. Take extra long walks outside to get some fresh air. Not only will that help promote weight loss and health goals, it will help maintain a positive mindset.

Exercise

Exercising is great for many reasons. It keeps you fit, it keeps you healthy, and it helps you burn calories and lose weight. The exercises should be simple and not too high in intensity. While bodyweight exercises will do just fine, weight training is also good too— just as long as the exercises compliment your body type, needs, and overall goals. It’s important to find routines that promote balance, flexibility, mobility, strength, tone, endurance fat loss and youthfulness. (For some ideas checkout: www.youtube.com/c/ufiit and www.instagram.com/Ufiitbyadrianne).

Talk to your physician and a qualified fitness expert about incorporating the right exercise routines to help you achieve your goals. Keep in mind that the wrong types of physical activity or exercise routines can put extra burden on your body and you could be risking injuries or joint injuries.

Supplements:

Although there are a lot of “magical supplements” in the market, always keep in mind that everything has a possible side effect. Supplements are no different. There are some that really help and truly work, so don’t rule them out. Talk to a physician before taking up any supplement regimen.

Getting older is a great thing when we approach it with the right mindset and attitude. Using the analogy, “it’s like fine wine”, as we mature we often evolve. Becoming middle-aged should be considered a privilege since some people never get that opportunity. It is a testament of everything that you have accomplished in your life until this point. And along the way you did some things that created your story in a way that no one else but you can share.

When you have reached middle age, your life is at its mid-point and now it’s yours to lead however you decide. Making healthy choices is the only requirement that you have to fulfill for your body to serve you well into your later years.

No one can or should tell you how to create the best life for you but yourself. Using this template as a guide, you can create the most amazing life in your 40s; one that compliments all of your goals and dreams in this new stage of life.

Source: http://ufiit.com/weight-loss-tips-for-middle-aged-women/

Eating For Your Body Type

Determining which body type you belong to can be liberating. It can help you better understand your body composition, the efforts you need to put in to gain muscles, the sports that will suit you, the foods that will help you stay fit and achieve weight loss, and so on.

No matter how hard some people try, genetics will always be a step ahead of them. You can’t beat your body type when it comes to fitness or weight loss. Clean eating is an essential aspect in fitness, regardless of your build.

You can boost your health and weight loss and get rid of any barriers you are facing by understanding your body type and knowing how to eat to help it become optimal.

Our body type does not only define how we look, but also provides information relating to how our body responds to food intake. It also determines the characteristics of your hormonal and sympathetic nervous system (SNS). It has also been identified that a person’s body type can also define their metabolic capabilities and set them apart from other individuals when it comes to processing different types of food and gaining or losing weight. Which means it is an important factor that can be used to optimize your health goals.

Body types consist of three main categories:

Ectomorph

Endomorph

Mesomorph

Most people can look like they possess characteristics of more than one of these categories, but that is probably because of the years of training and physical care they put into their health and body. And they could also be a mixture of two different body types because of their parents.

Let’s now get into what these body types mean and what the ideal diet is in each case.

Ectomorph

People belonging to this type are lean and skinny, meaning they have skinny limbs and a slender, narrow body. These types have high metabolic rate which makes them resilient to weight gain. But that also means that they have difficulty putting on muscles. Ectomorphs can get away with eating excessive amounts food without gaining weight and they do not have problems with weight loss as well. They naturally have low body fat. But that’s not to say that they do not need to exercise or live a healthy lifestyle, we all do.

What to Eat

If you belong to the ectomorph category, you must aim to consume higher carbohydrates and lower fats. Carbohydrates work great for this type. Proteins must also be consumed, but in moderate quantity. Fats consumed should be of good quality. Examples are nuts, avacado, chia seeds, extra virgin olive oil, coconut oil.

For ectomorphs is has been suggested by some experts that distributing the nutrients in these proportions is ideal 55% carbohydrates, 25% protein and 20% fats.

Endomorph

Endomorphs sometimes feel they are the unlucky body type, being one myself I often seems challenging to get results and it seems that we always have to work harder than the other two body types to achieve minimal results. Endomorphs are often fuller, rounder and has tendency to store a lot of fat. Our body shape is round and the joints are long. We have large bone structure and some people in this category sometimes find it a bit more challenging to live an active lifestyle. This might be due to the challenges and frustrations of not getting the success they want as quickly as they want compared to the other body types. As endomorphs our metabolic rate is characteristically very low and that promotes storage of fat and the tendency to gain excess weight. This can be discouraging and frustrating for people with this body type and it is understandable why some people get fed-up and get lazy.

But that is not the right answer either, once they create a plan which includes understanding their body type it is easier to get results and achieve overall success in their weight loss and fitness journey.

Knowing your body type will eliminate all the confusion and misinformation that has added to the frustration that people are experiencing and it will keep things simple but successful. No diet or controlled eating patterns will give the success that learning and understanding our body types, eating for that body type and exercising for that body type can.

What to Eat

An endomorphs would needs to consume good quality fats and protein. As far as the intake of carbohydrates, it is tricky but very do-able for endomorphs to put more emphasis on good fats and proteins while incorporating some good low glycemic carbohydrates.

Therefore a breakdown of 25% carbohydrates, 35% protein and 40% fat. In simple words, consider eating more fats and protein and less carbohydrates is a great place to start and tweaking might be necessary based on results.

Mesomorph

This body type is considered to be genetically gifted. Mesomorphs are lean, muscular, athletic and naturally active, making them great at sports. Their bodies are proportionally built, consisting of medium sized bone structure and considerably lean mass. People belonging to this body type can gain and lose weight easily by changing their diet and activity level. Due to high testosterone, mesomorphs can build muscle easily.

What to Eat

If you are a mesomorph, you should consider consuming a balanced diet. Which means splitting eating proportions into 40% carbohydrates, 30% protein and 30% fat. The ability to gain muscle and weight easily means that you should focus on effective weight management throughout your life.

Going on a trip without a map or directions is the same thing as not knowing your body type but expecting results or success in weight loss or fitness journey. We often don’t appreciate what our body does for us without asking until it stops doing it for us. Getting fit, losing weight and achieving health is simple but not easy to do.

But we can make it simple and easier by understanding the subject which is our body. This way we will have the information, understand the needs and get the edge to get what we want

Source: http://ufiit.com/eating-for-your-body-type/

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Michael Abrego