SCREW IT, IT’S THE HOLIDAYS!

Have you fallen into the "screw it, it's the holidays!" mindset when it comes to your health and fitness?  

Miss a few workouts because you have parties to go to, visiting guests to entertain, or you're just too tired from buying presents?! Before you know it those few workouts turn into weeks of no workouts, then out of nowhere it's been 2 months since you've been to the gym or eaten anything green.

Ya know what happens when you take months off from working out and eating well?  Not only is your progress stalled, but you also feel like crap.  And I don't know about you, but I can't afford to feel MORE crappy during the cold winter months.

I'm not saying that you shouldn't give yourself a break from time to time.  In fact, I'm trying to take a break erryday. But in general, moving our bodies and eating well around the holidays will take us far. 

Should you spend time with family and friends, have some drinks and treats this time of year if you want to? Absolutely!  And should you also continue moving your body and eating nourishing foods that will make you feel good and perform well?  Uh huh.  

Believe it or not, they can be done in tandem. If you feel like there's no way this is true - let us help you! We're all about balance around here.  Not just around the holidays, but in life! 

WHY AM I NOT LOSING WEIGHT?!

Are you interested in fat loss? While it's not 100% of people, most people come to Heat with the goal of losing weight.

If you go from being sedentary to working out several times per week, most people will lose fat pretty quickly due to the new stimulus of exercise. But once your body gets used to this more-active-than-before lifestyle, the fat loss rate will likely decrease.

If you're training consistently and intelligently and still aren't losing fat as you wish, it's likely due to your diet. You've heard it before - you can't out train a bad diet. If you're consuming more calories than you're burning, the fat loss will not only halt, it will probably change directions. 

Dialing in your nutrition is a huge piece of the fitness puzzle that oftentimes gets overlooked. You could be doing everything else "right" but if you're not nailing your nutrition it can feel like you're spinning your wheels.  

If your nutrition is dialed in,  so many other important things fall into place.  Your performance in the gym, energy levels, sleep, mood, and general happiness levels will likely improve.  Who doesn't want that?!

ARE YOU TRAINING HARD ENOUGH?

Are you training hard enough during your workouts? The sad truth is. . . probably not.

Research consistently shows that the average gym goer drastically underestimates the weights they can lift. Or if you're like me. . . . sometimes you're just being lazy.

Much to my chagrin, under-doing it in the weight room can drastically decrease the results you'll see from strength training. Check out these tips to ensure you're challenging your muscles enough to maximize strength and muscle gains:

- at the end of the majority of your strength training sets, you should have no more than 1-3 reps left in the tank.

- the weights should noticeably slow down on the last few reps of your sets. If your reps are moving at the same speed on your first and last rep of a set - you're nowhere near failure. Time to go up in weight or reps!

Still not sure if you're pushing hard enough? Take a set all the way to failure from time to time and truly test your upper limits. 9 times out of 10 you'll be able to do more than you think!

WHY SPRINTS ARE AMAZING FOR YOUR HEALTH!

Is sprinting part of your training program?  If you want to improve your health and build a lean, functional body, sprints are integral! Check out 5 reasons why we love sprints:

1. Sprints help build and maintain muscle

Sprinting is an anaerobic exercise, so it helps build muscle in a similar way that weight training does. Research shows that sprinting can enhance protein synthesis pathways, so when paired with proper nutrition and recovery, sprinting can promote muscle building.

2. Sprints keep you fast and athletic

Most people begrudgingly accept that you have to slow down with age but you don't! Sprinting helps keep us young. If you don't use it you lose it though, so get to it.

3. Sprints improve cardiovascular health

Studies show that regular sprints lower your risk of heart disease, improve blood cholesterol levels, and help control/prevent high blood pressure. Steady state cardio is beneficial and has a place in any solid training program too, but sprints HIIT different! ?

4. Sprints are convenient

You can do them anytime, anywhere, and in just a few minutes.  No equipment necessary!

5. Sprints are fun!

Ok maybe not during. . . . especially in the beginning. But once they’re done you feel great! Feeling yourself improve on them over time also feels amazing. And feeling amazing is pretty darn fun if you ask me.

WHY SORE MUSCLES AREN’T ALWAYS INDICATIVE OF A GOOD WORKOUT

Ever found yourself so sore the day after a workout that you wince at the mere thought of stairs or sitting down on the toilet?! Many of us have experienced this and thought - yes! that must have been a great workout! It's a common belief that muscle soreness is an indicator of a productive workout, but let's explore why that might not always be the case.

Soreness isn't always a reliable indicator of progress.

Soreness is more often a result of doing something your muscles aren't accustomed to rather than a clear measure of strength gains. That's why you get super sore after starting a new training program or getting back in the gym after a vacation. Your muscles just aren't used to it!

Too much soreness can lead to injury.

Pushing your body to the point of extreme soreness too frequently can actually be counterproductive. If your body feels like crap going into every workout, the likelihood of getting hurt goes way up. Overtraining can lead to injuries and burnout, hindering your long-term fitness success. 

Recovery and consistency matter more!

Instead of focusing solely on soreness, consider your overall progress and recovery. Have you been able to increase your weights over time? Has your form improved? Are you sleeping better? Do you have more energy throughout your day? 

These are the indicators of improvement in the gym. Consistency in your workouts, proper nutrition, and sufficient rest play a more substantial role in achieving your fitness goals than how sore you get.

While that feeling of soreness can feel rewarding and even addictive at times, remember it's not all that matters.  Not even close!  

STOP TRYING TO LOSE WEIGHT QUICKLY

When many people embark on their fitness journey, their goal is to lose weight ASAP.  And while we love the motivation and eagerness to get started. . . . we also have some bad news.  Losing weight quickly rarely works  :(

Research shows that somewhere between 75%-90% of people that take weight off quickly put it right back on. Oftentimes if you go in too hot, drastically reducing your caloric intake and/or increasing your energy expenditure you will indeed drop weight quickly.  The issue is that most people can't sustain these dramatic changes for long and as soon as that motivation wears off and your behavior goes back to "normal," so does your weight.

Losing weight quickly can also lead to muscle loss, low energy, and nutritional deficiencies.  Your body needs to be fueled to feel and perform it's best!

Your weight does not define you or your overall health.  There is no shame in wanting to drop some lbs, but the number on the scale is not the only indicator that you're kicking @ss.  Your strength gains, sleep, energy levels, and so many other factors are important players as well.

Maintaining a healthy weight over time is achieved through balanced nutrition, consistent training, and a lifestyle you can maintain and enjoy.

So consider ditching the quick fixes and find a more methodical approach to wellness.  It's the only thing that works in the long run!

HOW DO I STAY MOTIVATED?

Are you in a slump?  Trying to find the motivation to workout, eat nutritious foods, complete a nagging task on your to-do list?  How do we stay motivated??

The sad truth is . . . . . we don't. 

We've all felt that intoxicating rush of motivation when we first started a training program, a new job, or were preparing for an exciting event - it's amazing!  

But much to our chagrin - it's not human nature to remain amped up to do anything forever - d@mnit.

So what do we do when these slumps hit?  Sit on the couch, eat cheetos and wait for it to return, right?!  Been there, done that, possibly doing it as you read this? But alas, it's not what brings the motivation back.

Research shows that motivation alone is not enough.  In order to stay on track, reach our goals, not feel like a lazy POS :) - discipline must come into play.  

We have to be disciplined enough to get to the gym on the days we don't feel like it, eat a balanced meal when we really just want ice cream for dinner, and tackle that annoying task instead of binging Netflix.

This doesn't mean we need to be perfect all the time - lord knows that ain't happenin (speaking from experience.)  It means that we need to be disciplined and consistent most of the time.

Inspiration happens in motion.  So even when we don't feel like it, oftentimes if we just GET MOVING,  the motivation we've been yearning for returns.

This isn't easy, and most of us can't do it on our own.  Finding a workout routine that you actually enjoy, a workout buddy or coach to hold you accountable, and a trusted program that delivers results will help.

WHY WOMEN SHOULD LIFT WEIGHTS

You've probably heard that the benefits of strength training in women are: to boost your metabolism and to loose weight . . . . . . . . 

While there is definitely some truth behind both of these, there are so many more benefits to women lifting weights.

More Energy

The stronger we get, the better we feel - mentally and physically.  When we feel good, we're able to accomplish so much more.  Our society is a demanding place.  We're all so incredibly busy with work, family, social activities, and lord knows what else - we really can't afford to feel like crap.  

Age More Gracefully

With the cosmetic industry as successful as it is today, we KNOW this is something y'all care about :) And so do we!  Building strong muscles and bones will allow you to continue doing the things you love without aches and pains, helping you feel younger for longer.  Who doesn't want that?!

Be Better at Life

Being strong makes everyday activities so much easier!  Things like: carrying your groceries, playing with your kids, lifting your suitcase into the overhead bin on an airplane, the list goes on.  Being able to accomplish these activities on your own is super empowering.

Take Care of Your Mental Health

There are so many more benefits to strength training, but these are a few to get your wheels turning. Dedicating time for yourself to workout is so important.  Seeing and feeling yourself improve in the gym is one of the absolute best self esteem boosters on the planet.  

The more strong, capable, happy women we have in this world - the better! New Member Special - 2 Weeks for $25!!

Happy Lifting!

6 REASONS TO BRING YOUR WORKOUT OUTDOORS

As the summer is winding down, the fall weather is finally here. That means that it's time to get back outside and enjoy the sunny, 70 degree days. Even better news, you can bring your workouts outdoors again! Here are our top 6 reasons why you should move your workout outside:

1 - Absorb some of that healthy sunlight

Sunlight, through Vitamin D, helps us fight feelings of depression and heart disease. The UVB rays in sunlight work with the cholesterol in our skin to produce Vitamin D within the kidneys and liver. Along with the natural production of Vitamin D, sunlight also helps to lower blood pressure, in turn reducing the risk of heart disease. With sunlight, your body releases a compound called nitric oxide that causes the blood vessels to dilate. As such, the blood pressure is lowered, leading to overall healthiness and a longer life. Sunshine also is a mood booster that helps you fight depression. Ever notice that slump you fall in during the cold and dreary, winter months? That is because your body is not producing as much serotonin, a neurotransmitter with an effect of calmness, due to this lack of sunshine

2 - Lower your stress levels

“Various studies have shown that activities performed in the "wilderness or urban nature areas" show results of reduced stress. According to other studies published by the Journal of Environmental Psychology, people feel "more alive" when they take their workouts outdoors. They even showed that a person who walked outside reported more enjoyment and received higher results on vitality and energy tests (lower anxiety and depression) than a person who walked inside on a treadmill.”

3 - Room to Move

“There's no denying the energy of a Heat workout in the studio - but bringing your training outdoors to an open field or park will allow you to move in some ways that are limited indoors. Challenging exercises such as sled pushes and pulls, hill sprints, ladder drills, and medicine ball throws to name a few are all much easier accessed at an outdoor workout. Also, while treadmills are great great training tools, they are no match for real running outdoors.

4 - Fresh Air

While we work hard to keep our gym clean, there is no denying the benefits of getting outside for some fresh air. The EPA found that indoor air is 2 -5 times more polluted than outdoor air. If you have a typical job, you probably spend at least 8 hours each day - so the fresh air could do your body good!

5 - Change of Scenery

A change of pace can be crucial to keeping your workout routine interesting, thus keeping you motivated to stick with it for the long haul. Getting outside is one the best ways to break up the monotony of your typical workout. Luckily for us, the city of Raleigh is filled with great parks (Halifax and Fletcher, to name a few), along with greenways, trails, rivers and lakes. There's no better time to take advantage of all of these opportunities than this time of year in NC.

6 - Fun!

Let's not forget that working out should be enjoyable! What are some of your favorite outdoor activities? Whether it's playing organized sports, swimming, running, or one of the many other options we have access to here in Raleigh -- grab a workout partner or two, get out in the sunshine and move! If your exercise routine puts a smile on your face, you'll be much more likely to stick with it.

This Fall, break the routine and get outside and move! You’ll be glad you did.

SMART TRAINING 101

No matter where you are on your fitness journey, it is easy to get wrapped up in the common misconception of workouts only being effective if we essentially have to be dragged off the gym floor...

I hear it all the time, "Wow, that workout really kicked my ass!" or "I could barely walk for a week!" as if it is a badge that should be worn with pride.  This may surprise a few people, but most of your workouts should actually have you feeling better when you walk out of the gym than when you walked in.  Wait, what? Working out isn't supposed to put you in a constant state of soreness and fatigue?  Yep, you heard it right. Smart training is supposed to make you feel good.

Don't get me wrong – burning muscles, heavy breathing, and sweat are all integral parts of any successful program, but grueling workouts are only one small piece to the puzzle in regards to achieving results and staying injury free in the long term.

A smart and effective training program can be broken down into five major parts:  Consistency, intelligent programming, fun, mindfulness, and intensity.   Let's look at each one in more detail:

Consistency:  This one is pretty self-explanatory and the MOST important part of a successful fitness program.  If you continuously show up and move your body, you’ll be well on your way to results.  

Intelligent Programming:   Essentially, this means making sure your workouts make sense for your goals.  For example, if your goal is to lose fat, but you are only doing cardio, that’s not the right program for you because strength training(muscle) is essential for maximum fat loss - along with a good diet, of course.  The good news is if you have general fitness goals - lose fat, gain muscle, feel better - your program should look something like this:  a few days of strength training, a few days of interval or circuit training, some mobility work, and some REST.  Don’t sleep on rest (haha - get it) – this could definitely be its own category so I want to make sure it is not grazed over.  Rest not only includes getting ample sleep on a daily basis, but rest days also allow your body to recover from this stress and come back stronger. 

Fun: Fun is both an underrated and underutilized part of a successful training program.  Are you enjoying your training or does it always feel like work?  If the latter is true, you’ll want to switch some things up.  What forms of exercise do you love to do?  What sports do you enjoy playing? Do you have a workout partner that makes exercise more enjoyable?  Don’t get this twisted – training is going to be tough at times, but if you are constantly feeling beat up, tired, and dreading your next workout, there's a high likelihood that you are not going to stick with it in the long term.

Mindfulness:  In other words, focus.  When you are in the gym, it’s necessary to stay present and focused on the task at hand.  What is the goal workout you are trying to accomplish?  What is the goal of the specific exercise you are completing?  How challenging is the weight you are using?  Are you using the best possible form for effectiveness and injury prevention?  More often than not, we see people just going through the motions in the gym, and while that is absolutely better than sitting on your butt, the addition of this level of detail will most certainly give your training a boost. 

Intensity:  There is a reason this concept is saved for last - and it's not because it's the least important.  While training intensity is a major factor in achieving results, it should only be added once the other pieces are in place.  Here's why:

Intensity without consistency = lack of results and high chance of injury

Intensity without intelligent programming = lack of results and high chance of injury

Intensity without fun = lack of results because there’s a good chance you won’t stay consistent - because training sucks

Intensity without mindfulness = can lead to short term results, but comes with a very high chance of injury

See my point?  Intensity is a good thing and an absolute necessity if you are looking to achieve high levels of health and fitness.  That said, it only becomes your friend once you have the other principles in place to go along with it.  

It is when you can get each of these components working together that you will achieve results that last a lifetime.

2 NON-SEXY WAYS TO MAKE YOUR NEW YEAR’S RESOLUTION STICK

1 - "Big Rocks Before Little Rocks"

As you begin to think about New Year’s resolutions, it can be tempting to jump right into the minutia - fancy diets, detailed workout plans, etc. Resist this urge and make sure that you are putting "big rocks before little rocks." The concept is simple: put your highest priorities in order before you start messing with the little stuff and sweating the details. Ironically, a lot of people tend to see this approach as too easy. They want to shoot for the stars, but the truth is that this strategy pretty much NEVER works. A wise man once said "the less you do, the more you do" (Do Less). All joking aside, starting simple is a common key to success.

Here’s a list of what I would call the Big Rocks when it comes to health and fitness:

•Sleep – It is the single most underappreciated aspect of health and fitness. Sleep is arguably the most important thing you can do for your body. Without adequate rest, our bodies simply cannot function properly. Lack of sleep leads to a slower metabolism, increased hunger, decreased performance in your workouts, and decreased motivation to get those workouts done in the first place. I recognize that some people legitimately have a hard time sleeping, but usually (unless you have young children), your sleep can be improved by addressing the next 3 items on this list …

• Drink (A LOT of) Water - There’s plenty of information about exactly how much to drink, but don’t sweat the details here. If you are an average, busy person, there is a good chance you aren't drinking enough. Drink more.

• Move your body a minimum of 3x per week - What? Why not 6 times per week? Is that too much? Nope. But exercise science would say that the magic number (think BIG ROCK) is 3x per week in order to see significant improvements in your health. Any extra workouts would fall into the little rock category.

There's also a reason I say “move your body” as opposed to recommending some super specific workout regimen. Are some workout programs better than others? Yes, 100%, but when you are starting out, the main thing to focus on is creating a sustainable habit. Just move. The important thing is to start and stick with it long enough to form a habit. Once the habit is formed, you can start diving into the details. Also, keep in mind that working with a coach to help you cultivate this habit in a safe and effective manner will give you the best chance for success.

•Get Enough Protein, and Healthy Fats – Generally, most people are eating way too many carbs, not enough healthy fats, and far too little protein. This is especially true among females. As you look at your diet, protein should be a HUGE rock, healthy fats should be a BIG one and carbs typically take care of themselves.

While some might argue that this is an overly simplistic view of a healthy diet, there is a good chance that you aren’t doing the big stuff yet, so there’s no reason to drown yourself in the details until you get your big rock habits in order. Here is a list of the best protein and healthy fat sources

The truth is that most people are missing the boat on at least of few of these areas and if any of them aren’t on point, you are not getting the most out of your body. Each of these aspects of health significantly contributes to fat loss, energy, injury prevention, disease prevention, and the list goes on …

2 - Make Small but Specific Goals (AND Track Your Progress)

Using the 4 examples from above, small but specific goals would look like this:

1 - Water - I will drink a 20 oz water bottle 3x per day (starting with one first thing in the morning).

2 - Sleep - I will sleep 7+ hours every night. (Keep in mind that how much sleep an individual needs varies, so you’ll need to know your body here. What amount makes you feel your best?)

3 - Exercise - I will move my body for 30 minutes 3x per week. It’s best to have some accountability here, a certified personal trainer is the best tool but partnering with a friend or family member could also work.

4 - Food - I will eat a fistful of protein along with some healthy fats at every meal. Depending on where you are now, you may even want to start with just protein and focus on the healthy fat once your protein habit is in place. Keep it simple, and doable. Need some nutrition help? We got you!

Like I said in the title, these resolutions aren’t sexy, but the good news is you’ve probably had the answers to better health and fitness all along. Now you just need to make a plan and take action.

“THERE’S A DIFFERENCE BETWEEN KNOWING THE PATH AND WALKING IT” – MORPHEUS

"There’s a Difference between Knowing the Path and Walking It" – Morpheus (The Matrix)

The fact that this quote comes from a fictional character doesn’t make it any less profound. In fact, it directly applies to why many people struggle in achieving their health and fitness goals.

For example, if I asked you, “What do you need to do to get into great shape?” You would probably list some common advice, such as: exercise 3-4 times a week, eat 3-4 well-balanced meals per day, get ample sleep and stay hydrated. These are all correct answers and great ways to maintain your health. In fact, you could probably even lay out a solid plan for how to do these things, which brings us to the big question: if we are armed with the right information, why aren’t we all in peak health? For most of us, we know the path, but walking it is another story altogether. Fortunately, this is where coaching comes into play.

Coaching isn’t just about introducing new exercises or pushing you outside your comfort zone. Working with the right coach creates a culture of accountability, which is crucial to achieving success. Without accountability, the path to our goals can become lost in life’s day-to-day challenges and before we know it, our health has been pushed to the bottom of our list of priorities. Accountability can mean the difference between just knowing the path and walking it so that you are always taking steps towards reaching your goals.

Show me someone who is thriving in any area of life and 99% of the time, you will find a mentor, coach, family member, or friend who has helped that person stay the course on their road to success. Instead of trying to go it alone, why not enlist the right help and create a support system? Sometimes stepping back and saying “I could use some help” is all it takes to get on the right path and stay on it for good.

4 SIMPLE MORNING RITUALS TO IMPROVE YOUR DAY AND YOUR OVERALL HEALTH

1. Hydrate

Drink 2 cups of (filtered) water immediately upon waking up. Hydration is crucial to keeping all of your body’s natural processes working properly, even when you are asleep. That means that if you are sleeping 7-9 hours, like you should be, you’re going to wake up dehydrated.

2. Eat

Unless you are participating in an intermittent fasting diet, which can provide certain benefits, breakfast is a crucial meal. No matter how many times we are told that breakfast is the most important meal of the day, many of us still skip it entirely or scarf down some type of carbohydrate loaded bagel, muffin, or cereal before we run out the door. Eating a well-balanced breakfast, that focuses on incorporating plenty of protein, can boost your metabolism, aide in muscle recovery, and help you start your day feeling energized.

3. Take a Multivitamin

The truth is that most of us, even those who prioritize healthy eating, are not getting all of the vitamins and minerals we need from our diet.  A high-quality multivitamin can be a life changer for those of us with deficiencies.  That said, not all supplements are created equal. Unfortunately, the U.S. does not regulate supplements, which means that you could be taking a vitamin that doesn’t even contain the ingredients listed on the label. Unless you are familiar with the brand and trust their products, we recommend purchasing Canadian products, which are highly regulated for both quality and consistency. One of our favorite multi-vitamin brands is Thorne Research.

4. Get Outside

Getting exposure to natural light as soon as you roll out of bed can be very beneficial for the brain and the body and help get rid of any lingering grogginess. If you can get outside AND move your body for a few minutes you’ve earned bonus points.

5 COMMON NUTRITION MYTHS DEBUNKED

1. Foods labeled "natural" are healthier

Unfortunately, there are practically zero regulations that prevent manufacturers from labeling their products as “natural.” Do not assume that this label is accurate or that it equates to "healthy.” If you want to be guaranteed that your product is unadulterated, then buy organic. This label requires products to meet a very clear set of guidelines.

2. Egg yolks are to be avoided

Egg yolks have more protein, healthy fats, and vitamins than egg whites.  More importantly, the myth that eating yolks will raise your cholesterol is completely unfounded. While egg yolks do contain cholesterol, there is no connection between dietary cholesterol and blood cholesterol. In fact, your body needs dietary cholesterol to function properly. So, eat your yolks!

3. Fat free and sugar free products are a good way to cut calories

The short version as to why this isn't true is simple.: when manufacturers remove natural fats and sugars from foods they almost always replace them with chemicals and other processed garbage. Junk food is junk food, and it's important to know that diet soda or sugar free cookies are not doing your body any favors. Golden rule: the less processed food you put in your body, the better.

4. Fruits and vegetables are interchangeable

Fruits are a part of a healthy, nutritious diet if consumed in reasonable portions, but generally speaking, vegetables pack a much larger punch in terms of nutritional value. Many of your favorite fruits (bananas, apples, grapes) are loaded with sugar and over doing it on fruit can lead to excess fat storage. Ultimately, sugar IS sugar, no matter what the source. Veggies, especially greens, reign supreme over fruits and should be prioritized much higher in your diet.

5. Soy products are safe and healthy

Soy should not be a mainstay in a healthy diet because it contains endocrine system (hormone) disruptors. While excessive amounts of soy can cause a variety of problems, the most common side effect is abnormal estrogen levels. On top of that soy is 99% Genetically Modified and contaminated by more pesticides than almost any other food.