The Best Ratio of Carbs, Protein & Fats For Weight Loss

The Best Ratio of Carbs, Protein And Fats For Weight Loss
by Sally Hughes
Founder Planet Shark Fitness
Certified in Fitness Training and Nutrition

No matter how many health and fitness professionals you ask and for every article you read, you'll get a different opinion as to the best ratio of carbs, protein and fats for weight loss. For instance, while the USDA guidelines for these macro-nutrients are 45-55% carbs, 10-35% protein and 20-30% fat, many bodybuilders recommend intakes of at least 1 gram of protein per pound of body weight and adhere to relatively low carb, low fat diets. Weight Watchers, on the other hand, whose program is based upon 'points' (as opposed to counting percentages), nonetheless agrees with the USDA according to their web site.

If you'd finally like end the confusion about about the best ratio of carbs, protein and fats for your specific needs, then read on - as understanding macro-nutrient consumption will help you design a nutritional program based upon your unique dietary requirements and goals.

To this end, it's vital to take note of the primary roles protein, fats and carbs play in your overall well-being as well as their best sources:

Protein
Protein is not only the building block of muscle that contributes to overall cellular function, it's an important building material for your blood, skin, hair, and nails. Lean meats, dairy, eggs, beans, edamame, and nuts are all excellent ways to get your protein game on.

Fats
Fats form the structure of your cell membranes, regulate metabolism, help maintain healthy skin and hair, and provide energy during low intensity activity. While saturated fats should be limited, healthy fats you should embrace include olive oil, avocados, seeds and nuts.

Carbohydrates
Providing energy for physical activity (plus your brain, central nervous system and red blood cells!) is the main function of carbs. That they're also the priming mechanism for your metabolism to burn fat is an added bonus. Whole grains such as barley, quinoa, bulgur, and oats are carbohydrate rock stars as are legumes, sweet potatoes and other root vegetables.

Now that you have a better sense of how protein, fats and carbs affect your body, it's of equal importance to understand how they work together:

“Protein, fats, and carbs work with each other to promote a greater sensation of satisfaction,” explains New York City–based nutritionist Bonnie Taub- Dix, R.D., author of Read It Before You Eat It. “When you skimp on one group like protein, you tend to compensate by overeating something else you don’t need any more of like additional carbs or fat.”

Getting back to the question, 'What is the best ratio of carbs, protein and fats for weight loss?'

Because we all have unique dietary needs that change over time, you must develop a nutritional ratio that works for you - and most of all - is one that you can live with in the long-term. The key is finding your 'individual balance' that supports your specific needs, activity level, weight loss goals, overall health, et al. While you can certainly enhance your macro-nutrient ratios by consuming high-quality foods (such as those listed above), designing a well-rounded nutritional plan is the key to weight loss.


Therefore, what I recommend is this: Stop questioning - much less counting! - every single gram of carbs, protein and fats and eat to feel satisfied plus get all your nutrients. As a bonus tip, try consuming most of your carbs in the morning and around your workouts and eat a little lean slow digesting protein right before bed. The carbs will fuel your daily activities and the late-night protein will fuel your muscles while you sleep.

As always, I welcome your questions and comments and thank you for reading my blog.

Yours in fitness and health,
Sally
Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
http://planetsharkfitness.blogspot.com
https://yourtrainer.com/personal-training/georgia/atlanta/sally-hughes

The Top 10 Food Additives To Avoid

The Top 10 Food Additives To Avoid
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer and Nutritionist

Leading nutritionists agree that consuming whole foods is the most effective approach to overall good health, maintaining your ideal weight and preventing many diseases. To this end, the more whole, natural foods you eat, the better off you'll be. Yet, if we're to avoid foods that are processed and contain preservatives, chemicals, fillers, and/or artificial flavors and colors, where do we begin?

With so much conflicting information on the internet - not to mention all those misleading food labels! - the average consumer is understandably at a total loss when it comes to food additives.  Truth is, chemicals used as weed killer, flame retardant and sunscreen are increasingly common in your local grocery's food aisles. You'll nonetheless never find words like "carcinogens," "paint chemicals," or "beaver anal gland juice" on the back panel of your fave products - much less in the produce section. To the contrary, they'll be hidden under names like "Butylated HydroxyAnisole" (BHA), "natural flavoring," and quite possibly even "organic".

So if you're ready to discover what you're really eating, then check out this list of the top 10 worst food additives (in my humble opinion).

1. Artificial Sweeteners: AKA: Aspartame (i.e. Equal and NutraSweet), Saccharin, Sweet’n Low, Acesulfame-K, Sucralose, Splenda & Sorbitol. These highly-processed, chemically-derived, zero-calorie sweeteners actually increase your sweet tooth, impair you metabolism and have been linked to cancer, multiple sclerosis, Parkinson's, headaches, dizziness and emotional disorders like depression and anxiety attacks. Instead, enjoy a little real sugar, fresh fruit or honey and avoid diet sodas and other diet beverages, sugar-free jello, artificially sweetened cereal, sugar-free gum and breath mints, and most brands of chewable vitamins.

2. Carrageenan: This thickener has no taste or nutritional value and could easily be replaced with safer ingredients that do the same 'thickening' job. Although it’s well established that Carrageenan causes harmful gastrointestinal inflammation in MOST people, it continues to be used by food companies in various items such as infant formula, yogurt, ice cream, cream cheese, bottled protein drinks, cottage cheese (aside from Daisy and Friendship - the only 2 brands I endorse!), certain meats and even pet food for the profitable role it plays in giving products a nice texture and tempting appearance.

3. MSG (Monosodium Glutamate): This is one devious 'flavor enhancer' that's most commonly found in Chinese food, lunch meats, salad dressings, low-fat yogurt, chips, frozen entrees, canned soups and most crackers. Because MSG also lends added flavor to meat, fish, poultry, many vegetables, and sauces, it's still considered to be a spice or seasoning on many grocery shelves. Since it's a well-known appetite stimulant that's linked to headaches, nausea, eye damage, wheezing, depression, irregular heart beat, and eye damage, is MSG really something you want to ingest?


4. Anything GMO: Genetically Modified Organisms (GMO) are plants or animals created via gene splicing biotechnology known as genetic engineering. The most common culprits are Amino Acids, Aspartame, Ascorbic Acid, Sodium Ascorbate, Vitamin C, Citric Acid, Sodium Citrate, Ethanol, Flavorings (“natural” and “artificial”), High-Fructose Corn Syrup, Hydrolyzed Vegetable Protein, Lactic Acid, Maltodextrins, Molasses, MSG, Sucrose, Textured Vegetable Protein, Xanthan Gum, and Yeast Products. I also take issue with certain products labeled as 'natural' or 'organic' including milled corn products,  milled soy products and soy protein isolates. While certified organic products can not intentionally include GMO's, it's still possible to find them in your so-called organic foods due to the lack of "Non-GMO Project" verified seals. The primary adverse health effects include severe allergic reactions, increased toxicity, decreased nutritional value, antibiotic resistance, liver problems and immune dysfunctions to non-GMO foods.

5. Glyphosate: Let's hear it for the active ingredient found in the weed killer - 'Roundup!' As a super close cousin to all things GMO, it's primarily used on corn and soy crops genetically engineered to withstand its heavy dousing. Since most non-organic packaged foods contain corn and soy-derived ingredients and Glyphosate is a herbicide that's forever stored in these plants, when you consume these products, YOU'RE EATING WEED KILLER! Because glyphosphate exposure poses serious health hazards and is linked to obesity, endocrine disruption, DNA damage, cancer, birth defects, neurological disorders and infertility, it's best to avoid it.  Just sayin' :)

6. Trans Fat: If you're not already educated about trans fat, then it's time to get your trans fat knowledge game on! Trans fat is used to extend the shelf life of food and is among the most dangerous substances you can consume.  Like saturated fats, trans fats raise LDL "bad" cholesterol and increases the risk of heart disease and strokes. But unlike saturated fats, trans fats lower HDL "good" cholesterol and may do even more damage.  While small amounts naturally occur in beef, lamb and full-fat dairy products, most come from processing liquid vegetable oil into solid fat. Therefore, you'll find plenty of them in snack foods like chips, candy, and microwave popcorn plus fast food, frozen dinners, margarine and certain baked goods.

7. Yellow #5 (Tartrazine) and Yellow #6 (Sunset Yellow): Banned in Sweden and Norway, these two dyes increase the number of kidney and adrenal gland tumors in lab animals and may cause chromosomal damage. While most commonly found in American cheese, packaged mac & cheese, lemonade, cereal, pudding, bread mix, carbonated beverages, chips, cookies, and condiments, it may also pop up in canned soups, frozen foods and pet food. Basic rule of thumb? If you need to 'color' your food, you're eating the wrong foods! Instead, opt for a colorful nutritional plan that includes naturally vibrant healthy greens and red, blue, orange and yellow fruits and veggies.

8: Sodium Nitrate: This highly carcinogenic ingredient is used as a preservative, coloring and flavoring in processed meats including bacon, ham, hot dogs, luncheon meats, corned beef, and smoked fish. If you absolutely can't resist these foods, make sure those you choose are clearly labeled 'nitrate free.' While its name might sound harmless, making foods that contain sodium nitrate part of your daily diet dramatically raises your risk of developing heart disease. And according to the Harvard School of Public Health, eating sodium nitrate on a regular basis puts you at a 19% increased risk for developing Type 2 diabetes. Since it's a proven link to prostate cancer in men, it's also not a wise choice for women who may fall prey to stomach cancer, pancreatic cancer and more.

9. High Fructose Corn Syrup (HFCS): As you may know, high-fructose corn syrup is an increasingly common sweetener found in sodas and fruit-flavored drinks plus marinades, flavored yogurts, ketchup, breads, salad dressings, BBQ sauce and more. While research shows that high-fructose corn syrup is chemically similar to table sugar, some controversy still remains as to whether or not the body processes HFCS differently than real sugar. Studies also reveal that it's become the number one source of calories in America and contributes to the development of diabetes, tissue damage, and obesity. Because it is so prevalent in processed foods, avoiding it completely will be a challenge. Best bet until further studies? Rise to the challenge and avoid it anyway!

10. BHA and BHT: Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are preservatives used in many foods to preserve fats and extend shelf life. Banned in nearly every country worldwide (except the U.S.) they've been linked to the formation of potentially cancer-causing compounds in lab rats and other animals. BHA and BHT can also induce allergic reactions in the skin and long-term exposure to high doses of BHT is toxic in mice and rats, causing liver, thyroid and kidney problems. Amongst the most common culprits are foods containing animal fats and/or shortening (i.e. butter, sausage, hot dogs, meat patties, etc.) plus white flour, cookies, dry cereals (such as Chex), chewing gum, potato chips, enriched rice, beer, vegetable oils, cosmetics and food packaging.

*Dishonorable Mention: Packaged Salad: Although packaged salad is obviously not an 'additive', because it's washed in chlorine that's 20 times stronger than the average swimming pool (with any remaining nutrients destroyed by its modified atmosphere packaging), it's certainly worth noting!

If the above has helped enlighten you about what's really in your food, you might want to contact the FDA and EPA to voice your opinion.

In the meantime, perhaps one question remains:  Can we consume small amounts of ANY of the above safely? If the same logic applies to "Can we consume small amounts of rat poison safely?" -  The answer is a definitive 'NO.' 

These are my thoughts. What are yours? As always, I welcome your feedback.

Thank you very much!

Yours in fitness & health,
S. Hughes
Founder Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/

Banish Cellulite With The Right Foods, Exercise and Hydration!

Banish Cellulite With The Right Foods, Exercise and Hydration!
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer and Nutritionist

Since cellulite affects 90% of women of all shapes and sizes, a frequent question I'm asked is how to reduce it if not eliminate it completely. While there are no magic potions and liposuction can actually make it worse, you can dramatically improve its appearance and quite possibly banish it for good via proper nutrition, exercise and hydration.

In order to fully understand this process, it's not only crucial to know what cellulite is, it's of equal importance to know what might have caused it.

In simple terms, cellulite is a collection of fat that pushes the connective tissue beneath the skin causing 'dimpled' changes in its appearance. Cellulite is far more prevalent in women than men because of differences in the way fat, muscle and connective tissue are distributed under the skin. And while it's a bit more common amongst those who are overweight, many slim women also have cellulite.

Now that you know what cellulite is, the following theories may provide some insight as to why you got it in the first place:

    •    Hormonal factors such as excessive amounts of estrogen, insulin, noradrenaline, thyroid hormones, and prolactin.
    •    Genetics including gender, race, slow metabolism, distribution of fat just underneath the skin, and circulatory insufficiency.
    •    Diets that are deficient in fiber, antioxidants, micro-nutrients and proper hydration yet high in unhealthy fats, simple carbs, sodium and other toxins.
    •    Lifestyle factors such as too little exercise and too much sitting, smoking and chronic stress.
    •    Certain clothing may also play a role in that underwear with tight elastic across the buttocks limits blood flow. Since poor circulation is definitely a contributor,  avoiding tight clothing, under-garments and even socks may be beneficial.

That said, it's time to reveal the best ways to safely reduce - if not banish - your cellulite - for good!

1. Proper Nutrition: Since cellulite is often caused by poor eating habits, make sure to consume lots of fruits and veggies that contain antioxidants and help your body shed toxins. Berries are particularly good as are bananas, foods rich in vitamin C, healthy fats, and complex carbs. Avoid processed fatty foods which are full of additives, sodium and sweeteners that can cause toxin-overload and lead to more cellulite.

2. Optimum Hydration: A fluid build-up can trigger cellulite, so along with drinking plenty of water (as in 3/4 to 1 ounce per pound of body weight), include 'edible diuretics' in your diet. Try cucumber, celery, onions and asparagus for starters and note that ALL produce bearing large amounts of water will serve you well as good natural diuretics.  Potassium supplements may also be beneficial - but ask your doctor first.

3. Better Fitness: YES, you can significantly reduce cellulite if not eliminate it by getting your fitness game on! Best bet? Strength training. Worst bet? Cardio. Strength training is vital in reducing cellulite because it increases muscle tone, decreases body fat, and raises your metabolism like mad. In fact, for every pound of lean muscle you build, you'll burn an additional 50 calories a day - even while you sleep. Although lifting weights might not replace cardio training's benefits for your heart (unless you only rest 30 seconds between sets - in which case it does), doing cardio does not tone muscles - much less build 'em. And since building muscle is a major player in the battle against cellulite, get off that treadmill and squat!

These are my thoughts. What are yours? As always, I welcome your feedback.

Thank you very much!

Yours in fitness & health,
S. Hughes
Founder Planet Shark Fitness
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/
http://yourtrainer.com/strength-and-conditioning-trainers/georgia/atlanta-dunwoody--sandy-springs/s-hughes-30346

How Social Media, Web Sites and Blogs Help You Lose Weight + Be More Fit and Healthy

How Social Media, Web Sites and Blogs Help You Lose Weight + Be More Fit and Healthy
by Sally Hughes
Founder Planet Shark Fitness/Certified Trainer and Nutritionist
http://planetshark.wix.com/planet-shark-fitness

In order to achieve your ideal health, fitness, and weight loss goals, building a support team to keep you on track is extremely helpful. While this team often consists of family, friends, a workout buddy, and/or a fitness trainer or nutritionist, solid support, fitness tips and inspiration can also be found online. Yet, with SO many web sites and social media portals out there that are focused on health, fitness, and losing weight, where do you find the best fit for your specific goals?

And is it really true that social media, itself, can help you shed pounds plus get more fit and healthy? Engaging in social media is a already a highly time-consuming sedentary task and joining more social communities means you'll be sitting even more (vs. moving your body!) while you do your research. Then again, if you need extra support, social media might just be what you're looking for!

My thoughts behind this theory stem largely from the fact that social media is about connecting with like-minded individuals as well as finding and following experts in any given field. Plus, since you can literally plug into ANY topic of interest including all things health-related, it makes sense that it might help you lose weight, get fit, and become more healthy in general. And while I'm a trainer not a doctor, I have zero doubt certain social media platforms + a few highly respectable web sites - all of which I use - can help you sculpt your body the right way, achieve your weight loss goals, and overcome your specific health and fitness challenges.

Instagram
According to recent social media data, Instagram is currently the world's most popular site for fitness videos. This online mobile photo-sharing, video-sharing and social networking service also enables its users to take pictures and videos plus share them on a variety of social networking platforms such as Facebook, Twitter, Tumblr, Flickr, etc. What this means for you, my dear fitness friends, is that you can more effectively work out anywhere via the app or web site. Because it's super hyper-social, you might very well find a work out buddy and/or make a new friend with similar health, fitness and weight loss goals! What's not to love about that?

Facebook
A great thing about Facebook is that you can follow your favorite fitness mags and get lots of useful info. via your feed simply by 'liking' their page. And if you abide by some of their posts, you WILL see results. Just don't believe everything you read as there's always going to be some conflicting info. whether on Facebook or elsewhere. It's also super cool that you can seek out related groups and find kindred spirits who will support you by searching words like 'fitness' 'health' 'running' 'weight loss', etc. That you can create your own free group or community page and post about your healthy lifestyle journey, weight loss progress, etc. - ALL while connecting with a new support team! - is an added bonus.

Twitter
Not only can you follow the top fitness mags plus health experts and trainers, you can tweet about your efforts and progress in 140 characters or less. To this end, you're creating a mini-food diary - that's public! - which means you'll have some serious accountability. In addition, "Keeping a food diary helps you keep track of what you're eating while realizing what foods you're missing out on," says Tara Diversi, spokeswoman for the Dietitians Association of Australia. Some helpful hashtags to check out next time you’re on Twitter include: #Fitness, #Weightloss, #Health, #Runchat, #YogaADay, #FitBlog, #WeightlossWednesday and #Bodybuilding. Please also consider following me at PlanetSharkTwitter - While I can't post as much as I'd like, ALL tweets are heavily researched and will ideally help you achieve the body you want and deserve!

Pinterest
I can not possibly speak more highly of Pinterest in terms of providing some of the very best inspirational health and fitness images on the net! Whether you seek an inspiring photo, cool fitness quote, nutrition infographic, or general health and weight loss info. - you WILL find it here! Not only do most major health and fitness magazines have a solid presence, you can also find some delish and healthy recipes and work out tips via many Pinterest pages ~ including my own: https://www.pinterest.com/planetshark/fab-fitness-mojo and  https://pinterest.com/planetshark/healthy-foodie/

Quora
One of Quora's coolest features is you can ask ANY question (even anonymously) and find a bunch of answers in record light-speed. Granted, like everything else you read online, you'll find some conflicting health and fitness info. Consequently,  your best bet is to follow up with further research. I nonetheless love Quora and invite you to read my blog via https://planetsharkfitness.quora.com

Health Blogs
As you probably know, a blog is a regularly updated website or web page, typically one run by an individual or small group, and written in an informal or conversational style. But did you know you know that you can also blog about your own health and fitness adventures for free? Go to http://www.blogger.com's home page to set one up then compose and post entries about your health and fitness progress, challenges, etc. Or do a little googling to find some awesome blogs to follow. Two of my long-time favorites are Coach Calorie (http://www.coachcalorie.com) and Greatist

MyFitnessPal.com
My Fitness Pal holds you accountable for what you eat plus how often you work out while helping you meet potential workout buddies and supportive online fitness friends. Miss a few days posting on the site about working out and eating well?  One word: Accountable! YES! They WILL shout that out and you will soon find yourself back at the gym plus eating better.  Added Bonus: It's a terrific way to find a new cycling partner, jogging buddy or someone to play tennis with.

Fitocracy.com
Fitocracy connects you to the combined knowledge of over half a million of the world's best fitness coaches, nutrition experts, and other folks from a wide variety of fitness backgrounds. Their tag-line probably sums it up better than I can: "Whether you’re completely new to fitness, trying to lose 20lbs, you’ve run your third New York Marathon, or can bench press twice your own body-weight, everyone has a goal they’re trying to reach. Many Fitocrats, just like you, have already reached that goal." And guess what?  They'll help you do the same!

Fitbit.com
The Fitbit 'family' motivates you to stay active, live better, and reach your goals. Their innovative products and online services harness the power of new technologies to help you be more aware of your everyday activities and motivate you to do more. Members get badges when they achieve their goals and you can meet lots of like-minded people plus tweet your results and accomplishments right from the site.

Other Great Online Communities
Sparkpeople, Daily Mile, Bodybuilding.com and Livestrong are some truly great websites with highly engaging online communities / discussion boards where you can interact with other people who have similar health and fitness goals. Check 'em out and start interacting pronto and you'll build your support team and drop those "love handles" in no time!

Summary
Perhaps one of the best aspects of these social media portals and sites is that they're kinda like the Match.com for anyone who wants to lose weight, find cool fitness buddies and become more fit and healthy. To this end, if you engage in some of the above,  you'll very likely meet your 'match' of like-minded people with common goals and build a virtual support team who rock your 'fitness world'! (And come to think of it, if you're single, you might also meet your fitness soul mate ~ WOOT!).

These are my thoughts. What are yours? Which sites and social media portals do YOU turn to for support in terms of your specific health, fitness and weight loss goals?

As always, I welcome your feedback and suggestions ~ and bid you the very best!

Yours in fitness and health,
Sally
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://yourtrainer.com/personal-training/georgia/atlanta/sally-hughes
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark

S.P.R.I.N.G. Into Fitness
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer & Nutritionist

Spring's in full-swing and summer swimwear season is rapidly approaching. If you're like most people who resolved to get in better shape on January 1, 2013, this has already dawned upon you and you're most likely assessing your resolution's progress right about now.

S. Stop Beating Yourself Up!
Ok. So we're five months into the New Year and you're still the same size you were this time last year - or worse yet - even bigger!  Stop beating yourself up. You're human and it's not necessarily your fault. For starters, there's a ton of misinformation regarding diets and fitness out there and when you want to lose weight it's especially easy to fall prey to the latest gimmicks, fads, and trends. Plus, since so many food labels are misleading these days, unless you have a degree in nutrition, it's unlikely you realize the amount of junk you're ingesting in the name of 'low-fat', 'organic', 'natural' etc. And if all this nutritional nonsense wasn't bad enough, there's all those fitness magazines brainwashing you about getting 'bikini ready abs' by doing endless crunches, etc. Bottom line: Great abs are built in the kitchen. Want great abs? Eat right. Want to lose body fat? Strength train and boost your metabolism. Want to eternally hate working out and be in the same boat next year? Do cardio!

P. Pace Yourself!
Just as you didn't gain 20 lbs. overnight, neither shall you lose it. Be patient and pace yourself. Set a reasonable goal of losing 1/2 to 1 pound of fat per week. Better yet, throw out your scale and rely upon how your clothes fit.  If you simply can't bear to toss the scale, remember this rule: To lose one pound each week, you need to maintain a weekly 3500 calorie deficit. If calorie crunching such a high number isn't your thing, break it down. By merely averaging a 100 calorie daily deficit for one year - without altering anything else you do, you'll automatically be 10 pounds lighter one year from today. Granted, if you've been strength training as you should be - the scale (which you've ideally thrown out!) - might make you wonder. Bottom line: Even if you're the same weight, you'll be much more compact because muscle is far more dense than fat.

R. Release Your Old Habits!
More often than not, it's the little things we repeatedly do that add up to either great success or some sort of self-sabotage. In order to join the former band of happy campers, it's essential to release your old habits once and for all. Whether it's that super sugary frozen caramel drink you keep buying at Starbucks in the name of 'coffee', too many dinners out and not enough home-cooked meals, or convincing yourself that you have no time to work out, it's time to change things up! As Albert Einstein so eloquently put it: "The definition of insanity is doing the same thing over and over and expecting different results." Bottom line: To think your health, fitness and weight loss efforts operate differently is even more insane, period.

I. Ignite Your Inner Winner!
We all have a winning spirit within but it's up to each of us to ignite our own. No one can do this for you. Not your gym. Not your trainer. Not your significant other. In order to achieve the body you want, you must simply take charge. Don't think you can... Know you can! Aim to win, keep your eyes on the prize and visualize your success. You are in full control of what you consume as well as your activity level and you'll be astounded by what sheer will can accomplish. Bottom line: The ball is in YOUR court - so stop making excuses and ignite your inner winner!

N. Never Doubt Your Dream!
Yes, it's daunting. Of course, it's frustrating. But you have choices here. Either give up on your dream body, keep dreaming about it (without working for it), or GO FOR IT! Again, while it might take some time and will certainly take some effort, you CAN do it.  Start by making small changes: drink more water, eat more fiber, get a good night's sleep and move your body every single day - and the rest will soon take care of itself. Bottom line: Your 'dream body' is only a dream if you allow it to be.

G. Get Up and Go!
Last but not least: Get up and go! The more you move your body, the more it will literally crave movement. The less you move it, the more it will increase your inability to move. Want knee replacement surgery at age 40? Keep on dragging that extra weight. Ready for diabetes? Do the same. Looking for a host of coronary health issues. Ditto. But it doesn't have to be this way because you have the power to get up and go RIGHT NOW! Remember:  Every day, you're either getting stronger or allowing deterioration to set in. The choice is yours. Bottom line: It's not about New Year's resolutions or summer swimwear season after all - it's about you and your lifelong health.

Thank you very much for reading this. As always, I welcome your feedback and salute your health and fitness efforts.

Yours in fitness & health,
Sally
Founder Planet Shark Fitness

http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
http://planetsharkfitness.blogspot.com
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark

Why Complex Carbs Are Your Body’s Best Friend

Why Complex Carbs Are Your Body’s Best Friend
by Sally Hughes
Founder Planet Shark Fitness/Certified Fitness Trainer & Nutritionist

“Fat burns in the flame of carbohydrates” is a well-known quote that seems to have gone out of fashion ever since ultra high-protein/low carb diets became trendy. Yet, while trends come and go, the one truism you can ALWAYS count on is that complex carbs are your body’s best friend!

Since all carbs aren’t created equal, it’s important to note the differences between complex carbs and simple ones.

Complex carbohydrates come from the starch and fiber in whole grains, legumes, potatoes and root vegetables. Simple carbs include the simple sugars found in fruits, milk, honey, sugar, beer, etc. Since fiber-rich complex carbs take longer to digest while simple carbs are quickly digested, they help you feel full longer and are therefore vital for weight loss. In addition, complex carbs help stabilize your blood sugar and play a key role in preventing ‘the afternoon crash’ so many people experience daily.

As a fitness trainer and nutritionist, I’ve heard many a new client lament about ‘the evils of carbs’ and the endless reasons why they shun them. What these new clients tend to have in common is they’re perpetually overweight, lethargic and constantly hungry. Consequently, it’s my job to relay this message: Complex carbs are your body’s best friend because fat really does burn in the flame of carbohydrates!

Since most of these new clients have tried countless fad diets yet remain as heavy if not heavier than ever, they must 1st accept the fact that the percentage of people who regain the weight they’ve lost on low carb/high protein diets is astounding due to 3 key factors:

1. You’ve lost fat-burning muscle and lowered your metabolism.
2. You’ve re-gained the healthy fluid lost via glycogen depletion.
3. All deprivation diets are impossible to maintain long-term and set you up for the yo-yo diet syndrome, more body fat, et al.

If they’re still not convinced that complex carbs are a staple of all healthy nutritional programs, I bid them the following:
◦   They provide fuel for all daily activity including basics like shopping/working plus aerobics, weight training, etc.
◦   They’re the primary fuel for the central nervous system which can not fully function without them.
◦   Carbohydrates are metabolic primers that are absolutely necessary to completely burn fat!
◦   When insulin levels are chronically too low as with very low carb diets, muscle protein breakdown increases and protein synthesis stops.
◦   Your metabolism adapts to prolonged low carb/high fat/high protein diets and significantly decreases over time.
◦   Unlike high glycemic index simple carbs that set you up to crash and constantly crave them, complex carbs are rich in fiber, low on the GI and vital to your overall health.

At this point, most of my former anti-carb clients are not only sold on trying my ‘Complex Carb Challenge” for 1 month, they’re begging me to tell them the best way to get them. And this is what I tell ‘em:

1. Start your day with whole grains. Try a hot cereal, like steel cut oats, or a cold one that lists a whole grain first on the ingredient list and is low in sugar. For the latter, Uncle Sam Cereal is a must (wheat allergies aside, of course). Loaded with fiber, protein, omegas and more, it’s something I’ve eaten daily for a decade and also highly recommend to family and friends.

2. Vegetables including Sweet Potatoes, Broccoli, Asparagus, Mushrooms, Green Beans and Cauliflower are other good sources of complex carbohydrates.

3. Legumes (aka Beans such as Chick Peas, Lentils, Soybeans, etc.) double as a complex carb plus an excellent source of lean low-fat protein.

4. 'Super grains' like Barley, Quinoa, Bulgur, Spelt, Brown Rice, and Buckwheat also contain healthy fiber, fats, minerals, vitamins, enzymes and photo-chemicals.

5. Fresh fruits are complex carbohydrates that provide a myriad of benefits including cancer and heart disease prevention. Some best bets include Grapefruit, Prunes, Apples, Pears, and Berries. (Fruit juice is not a complex carbohydrate in that the fiber present in whole fruits has largely been removed.

So what are you waiting for? Try my "Complex Carb Challenge” this month and see for yourself that fat DOES burn in the flame of carbohydrates and complex carbs are really and truly your body’s best friend!

Yours in fitness and health,
Sally
Founder Planet Shark Fitness/Certified Fitness Trainer and Nutritionist

http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
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http://yourtrainer.com/strength-and-conditioning-trainers/georgia/atlanta-dunwoody--sandy-springs/s-hughes-30346

Top 10 Pieces of Fitness Equipment You Need to Create a 'Home Gym' for Under $100

The Top 10 Pieces of Fitness Equipment You Need to Create a 'Home Gym' for Under $100
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer & Nutritionist

Exercising at home is a really convenient way to get in shape or stay in shape and a basic home gym doesn't need to be filled with expensive equipment to be highly effective. In fact, all you really need are the following 10 items which can easily be tucked away in the corner of your garage, basement, or any closet in order to get a good workout in the comfort of your own own home.

Since most of these can be purchased for the prices noted below at places like Ross, Marshall's, etc. (where they're usually found in both the women's and men's active wear departments), there's no excuse for not getting your home fitness regimen mojo happening ASAP. By getting creative in their usage plus adding some body weight exercises such as push ups, planks, etc., you'll be on the fast-track to achieving your fitness goals in no time!

Plus, after you acquire this basic equipment, you can always add on a few more items that cater to your specific exercise needs and budget.

1 Swiss Ball/Stability Ball (pump included) $8  (Ross)
1 15 lb. Kettle Bell $15 (Marshall's)
1 Set of 'Heavy Duty' Resistance Bands $10 (Ross)
1 High Speed Jump Rope $5 (Ross)
1 Set of Ankle Weights - ideally 2.5 lbs. each $5 (Ross)
1 8 lb. Medicine Ball $10 (Marshall's)
1 25 lb Plate (with handles) $20 (Sports Authority)
1 'Yoga' Mat $10 (Ross)
1 Pair of 10 lb. Dumbbells $10 (Ross)
1 Pair of Push Up Handles $5 (Ross)

TOTAL COST: $98

As for how to make the most of this equipment, I bid you the following:

1. Swiss Ball/Stability Ball - In addition to ab work,  you can use your stability ball as a 'bench' to bench press, do incline flyes, reverse flyes and more.
2. What can you NOT do with a Kettle Bell?   Some of my faves include kettle bell swings, lunges, squats, rows and lumber-jacks.
3. Resistance Bands Rock! Some best bets include upright rows, bicep curls, side laterals, shrugs and rows.
4. Yes, doing cardio bites but would you rather spend $500+ on a treadmill or $5 on a High Speed Jump Rope? Try it out. If it's not your thing, then take it to Good Will. Bottom line: jumping rope burns a lot of calories and costs practically nothing. Plus, it'll make you feel like a kid again.
5. Ankle Weights - While I do NOT recommend using them for walking or jogging, they WILL amp up your ab routine and therefore, I consider them to be a sage, low-cost investment.
6. What I most love about Medicine Balls is how versatile they are. Whether you're doing ab work, side lunges, or a host of other moves, you can count on your medicine ball to never let you down.
7. 'Why get a 25 lb plate with handles?' -  you ask. GREAT question! For one thing, you can use it for squats and dead lifts. You can also do one of my fave moves known as 'Around the World' and strengthen your back. In addition and because of its handles, you can do bicep curls, rows and the Russian Twist for your abs.
8. While I don't do yoga these days, I firmly believe a 'Yoga' Mat is still a good investment unless you'd like rug burn along with your 'feel the burn' workout.
9. And what about that pair of 10 lb. dumbbells?  Granted, this may or may not be a necessity if you have all of the above equipment (or if 10 lbs is way below your strength threshold), but for the average person, this is an ideal weight for lunging, curling, tricep kick backs, etc. It's also a great way to get stronger if you're stuck on a plateau or want to increase your muscular endurance by doing more reps at a lower weight.
10. Push Up Handles are cool in the sense they force you to work just a little bit harder than you would by utilizing your body weight alone. Would I buy them if they cost $20? NO. But for 5 bucks, I say YES because not only do they challenge me but they remind me to do my push-ups! Plus if you ever bake a casserole and don't have a trivet, you can spare your table by placing the baking dish upon your push up handles! :)

Two Bonus Tips: You can create a home-made kettle bell by freezing a gallon of water and a home-made medicine ball by filling an old basketball with sand  - or even cat litter! - then plugging it.

These top ten tips are simply my humble opinion as somebody who's worked in the fitness industry for over a decade. What I'd love to hear are YOUR thoughts. What did I miss? Please post your comments and let me know ... We're all on this fitness journey together and your feedback is invaluable.

Sally
http://planetshark.wix.com/planet-shark-fitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo 
http://www.facebook.com/PlanetSharkFitness
http://www.myfitnesspal.com/planetshark
http://www.yourtrainer.com/strength-conditioning-coaches/georgia/atlanta/s-hughes-30346

The Top 10 Ways To Eat Less, Lose 10-20 Pounds Yearly - And Still Feel Satisfied!

The Top 10 Ways To Eat Less, Lose 10-20 Pounds Yearly - And Still Feel Satisfied!
by Sally Hughes
Founder of Planet Shark Fitness / Certified Fitness Trainer & Nutritionist


Eating less doesn't mean starving yourself and feeling deprived. To the contrary, by averaging a mere 100 calorie daily deficit - without changing anything else you do - you'll automatically (and painlessly) lose 10 lbs. a year. Similarly, if you're looking to lose 20 lbs. a year - without even realizing you're cutting back - simply average a 200 daily calorie deficit. While it can be equally effective to achieve such caloric deficits via moderate exercise, the purpose of this post is to teach you 10 easy ways to do it via your nutritional program.

1. GET YOUR FIBER GAME ON
Fiber is so filling and slow-digesting that by consuming fiber-rich meals and snacks you simply won't be able to eat as much at any given time - all while feeling totally satisfied. Give it a test-run by swapping out your white rice or pasta with quinoa, bulgur, barley, etc. or replacing your favorite sandwich bread with a low carb high fiber tortilla and see for yourself how full you get - fast!

2. AMP UP YOUR HYDRATION
Many people mistake thirst for hunger and if this might even possibly be you, then it's time to hydrate pronto! Shoot for at least 1 oz of water per pound of lean body mass daily. If the mere thought of this makes you feel like you'll be imbibing Niagra Falls, then start slowly and work up to it. While green tea and other clear liquids rate well on the 'hydration hierarchy,' nothing beats good old-fashioned water. As an added bonus, by drinking more water you'll retain less and automatically drop a few pounds of water weight plus lose the dreaded 'bloat.'

3. EAT MORE OFTEN
Because digestion raises your metabolism 30%, eating more frequently boosts it significantly - especially over time. You'll also be less likely to over-eat and cravings will become a distant memory once you no longer feel deprived or are in 'starvation-mode.' To get your "metabolism party" started, shoot for 5-6 mini-meals daily and never allow yourself to get so hungry that you undermine your metabolism.

4. PREPARE YOUR OWN FOOD
Restaurant portions are not only typically at least twice the size of home-cooked meals, they're often accompanied by enticing bread baskets, pats of butter, chips and salsa, etc. To make matters worse, since restaurants add lots of salt, sugar and fats to their offerings in the name of 'taste,' you end up eating a bunch of extra hidden calories. You're also much more likely to be tempted to have an appetizer and/or dessert at a restaurant than at home. Best bet: Prepare your own meals whenever possible.

5. USE TINY UTENSILS
While we've all heard about the merits of using smaller plates to trick the brain into thinking we're eating more than we are, my favorite way to slow down the rate at which I devour something is to use a cocktail fork, baby spoon, or chop sticks. Granted, this might sound goofy but it WILL slow you down like crazy, giving your body time to realize it's full. (Just make sure to try this at home and not on a 1st date as 1st dates are goofy enough without your chop-sticking your Tiramisu!).

6. CONSUME MORE PROTEIN
Much like fiber, protein is both very filling and slow-digesting. It is also a primary muscle-builder that helps you gain highly coveted metabolism-boosting muscle while ensuring you lose more unwanted fat. Precisely how much protein you need depends on several variables, but as a general rule, your body requires at least 1 gram per pound of lean body mass. Best bet: Assuming you're eating 5-6 mini-meals daily as noted in #3, make sure each one includes 20 grams of protein (and adjust if necessary).

7. MAKE NO FOOD OR FOOD GROUP OFF LIMITS
Once you decide any food or food group is 'off limits' it becomes even more appealing than ever. Consequently, when you categorize certain foods as such, you set yourself up for failure. Instead, embrace the foods you love while making the commitment to enjoy them periodically. If professional fitness models, bikini competitors and bodybuilders can have 'cheats meals' and look fabulous, so can you. It's all about moderation and balance.

8. EMBRACE HEALTHY FATS
Avoiding healthy fats is one of the greatist disservices you can do to your body because they're not only required on a cellular level, they make you full - not fat. What does lead to excess fat is either consuming more calories than you burn and/or eating too much processed junk in the name of  'food.'  Meanwhile, enjoying small amounts of healthy fats at every mini-meal helps you to feel full longer and eat a lot less in the long run. Some excellent sources include olive oil, avocados, flax, nuts and seeds.

9. LIMIT SIMPLE CARBS
In the simplest terms, simple carbs wreak havoc on your insulin levels setting you up for cravings, excess abdominal fat, diabetes and a host of other health problems. The insulin spike they produce adversely affects your blood sugar and leads to a crash and burn which in turn makes you crave them even more. Since they also leave you feeling hungry an hour or so after consuming them, you ultimately over-eat yet never feel truly satisfied. While again, I never advise giving up an entire food group, limiting simple carbs is a must if you're serious about achieving your goals and avoiding this perpetual conundrum.

10. EAT JUST BEFORE BED TIME
Yes, you read that right: Always eat just prior to bed-time! Contrary to popular belief, eating late at night does NOT lead to weight gain if you consume the right stuff. The main reasons this works is that it fuels your metabolism, aids in muscle repair, and prevents your body from going into starvation mode which leads to a decreased metabolism and excess fat. You'll also wake up ready for a healthy breakfast because your insulin levels are in check. Best bets for your midnight snack: low-fat cottage cheese, greek yogurt, egg white scrambles, a hand full of almonds and other slow-digesting proteins.

So there you have it. My top ten tips to eat less, lose 10-20 pounds a year, and always feel satisfied instead of deprived. Even if you don't embrace all of these ideas, by implementing those that most resonate with you, you can still average a 100- 200 daily calorie deficit and painlessly lose weight - plus keep it off!

As always, I thank you for reading this and welcome your feedback plus any additional tips you have to offer on the subject.

Yours in fitness and health,
Sally
http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo
http://www.yourtrainer.com/strength-conditioning-coaches/georgia/atlanta/s-hughes-30346

Top 10 Ways to Get More Protein If You're a Vegetarian Bodybuilder or Avid Strength-Trainer

Top 10 Ways to Get More Protein If You're a Vegetarian Bodybuilder or Avid Strength-Trainer
By Sally Hughes
Founder Planet Shark Fitness
Certified Fitness Trainer and Nutritionist

Whether you're a vegetarian bodybuilder like me or an avid strength-trainer like my fitness clients, getting enough quality protein can be challenging. For starters, you need to realize that for every pound of lean body mass you require at least 1 gm of protein - if not more. As a general rule, the heavier you lift and the lower your BMI, the more protein you need. To this end, I shoot for 1.25 gms per pound of my lean body mass which means I must consume about 130 gms daily - as a vegetarian no less!

Sure, I can make a sizable dent in this number by downing a big ole protein shake with 50 gms. But how much protein can the body actually utilize within any given time without the surplus turning into FAT? And what are the very best ways to get more protein daily as a vegetarian?

Since scientists estimate our 'protein threshold' is about 30 grams per meal/snack - and I train many vegetarians - I decided this top ten list was in order!

1. BREAK IT DOWN
Long gone are the days of eating '3 square meals' daily - not just from a protein stand-point but also from a metabolism boosting one because digestion, alone, raises your metabolism 30%. Consequently,  your best bet is to break it down and consume a protein-rich mini-meal or snack 5-6 times per day. Shoot for 20-30 gms of protein every time you eat and you'll hit your daily goals in no time.

2. AMP IT UP
Since 1 serving of hummus has only 2 gms of protein, you'd have to eat a Costco sized tub every day to get even remotely close to your daily protein goals. Better to mash canned chick peas into your hummus (or make your own) and amp up the protein plus give yourself a fiber boost. Since this 'amp it up' approach applies to most everything you consume, get creative with powering up your protein for each and every meal.

3. GO FOR GRAINS
Certain grains including quinoa, bulgur, barley, and couscous have a lot of protein compared to brown rice. In fact, some of these grains have as much - if not more - protein than one egg per serving. And just like chick peas, they provide fiber which will not only satiate you but also help you achieve those perpetually coveted 'washboard abs.'

4. SAY YAY TO WHEY
Whey protein hits the muscles at light-speed compared to many other forms of protein and is easily digested by most people. If for some reason it doesn't agree with you, look for other sources of uber fast protein absorption such as powdered hemp, soy, etc.

5. COTTAGE CHEESE PLEASE
Most people either love cottage cheese or they loathe it. Do yourself a favor: Make an effort to love it as it's a really clean protein that also provides many amino acids plus calcium. The purest brands are Daisy and Friendship because they don't add fillers like Carrageenan. Still can't bear it? Then mix it into your scrambled eggs or protein shake or turn it into a 'dessert' by adding pumpkin puree, nutmeg, etc. It will melt into the eggs and you won't taste it at all in the others.

6. DON'T BE A HAS-BEAN
Don't have a pantry full of beans, yet rarely eat them. They are highly nutritious super-foods that provide complete protein when accompanied by whole grains such as those noted in #3. While some types of beans have more protein than others, all varieties except green beans are considered a high-protein food.

7. PROTEIN YOUR PM
Never ever be afraid to eat protein right before you go to sleep as it's the IDEAL time to consume it because your muscles need all the nutrients they can get while you drift off to happy dream land. Think about it: While you are in deep slumber, your poor hard-earned muscles have gotten no protein since dinner at 7. Assuming you fall asleep by 11pm and awaken around 7, this is a VERY LONG time to hang in there from a protein/muscle stand-point. Best bests: Scrambled egg whites with some veggies, Greek yogurt, Kefir, Edamame and other lean slow-digesting proteins...

8. GO GREEK YO
By now, this should be a no-brainer. Standard yogurt has very little protein plus a ton of additives nobody can pronounce. Greek yogurt, on the other hand, packs a major protein punch and is a super clean food - depending upon the brand, of course. Best bets: plain Greek yogurt which you can enhance with Agave, fresh fruit, Chia seeds etc.

9. BE AN EGG-HEAD
Since we're talking vegetarian - and NOT vegan - eggs are another no-brainer. Packed with so many nutrients your body needs along with 6 gm of protein per little oval offering, eating eggs (especially at breakfast) is one of the very best ways to ensure you meet you protein requirements.

10. GO NUTS
Last but not least, major props to anything that falls within the nut category - past relationships aside. Not only do nuts provide lots of protein, they offer healthy fats and fiber. Granted, since some people tend to binge on nuts, if this is you, opt for more of the above sources and save the nuts for last!

Thank you very much for reading this ... As always, I welcome your feedback and salute your health and fitness goals and efforts!

Yours in fitness and health,
S. Hughes
Founder Planet Shark Fitness

http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
http://www.myfitnesspal.com/planetshark
http://www.yourtrainer.com/strength-conditioning-coaches/georgia/atlanta/s-hughes-30346


"Fitness - if it came in a bottle, everyone would have a great body." ~ Cher

My Top 10 Gym Pet Peeves

My Top 10 Gym Pet Peeves
by Sally Hughes ~ Fitness Trainer & Nutrition Ninja

When you spend as much time at gyms as I do, you can't help but develop certain 'pet peeves' over time ... In no particular order, here are my current top 10 ...

People Who:
1. Sweat excessively all over the benches and equipment and don't wipe 'em down ...
2. Grunt at the top of their lungs especially when lifting rather light weights ...
3. Don't rack their weights and plates ...
4. Don't let you work in and/or hog a station and lounge around on weight machines ...
5. Dress completely inappropriately for their shape, size, gender, et al. and give me WAY more info. than I need!
6. Don't wash their hands after using the bathroom ...
7. Yack on their phones during sets, between sets and while doing cardio ...
8. ONLY do cardio. The best bodies at any given gym are always in the free weight zone! (plus why spend money on a gym membership when you can buy a treadmill for less than your annual fee?)
9. Crash their weights to the ground (even when lifting nominal weights) ...
10. Drive 1 mile to the gym, wait for the closest parking spot, then spend an hour doing cardio while chatting on their phones!

*Honorable Mentions Go To Those Who:
1. Hoard dumbbells, barbells and other equipment and refuse to 'play nice' and share.
2. Get too close for comfort especially when there are 5 similar machines nearby and someone big, sweaty and stinky saddles up right next to you.
3. Are locker room exhibitionists. Seriously: Is it really that hard to put a towel around your waist?

These are my primary gym pet peeves ... What are YOURS? ... I welcome your comments and would also love to know which of the above most resonate with you!

Yours in fitness & health,
S. Hughes
Founder Planet Shark Fitness

http://planetshark.wix.com/planet-shark-fitness
http://www.facebook.com/PlanetSharkFitness
https://twitter.com/PlanetSharkFit
https://pinterest.com/planetshark/fab-fitness-mojo/
http://www.myfitnesspal.com/planetshark
http://yourtrainer.com/strength-and-conditioning-trainers/georgia/atlanta-dunwoody--sandy-springs/s-hughes-30346