Deco Training

The more people I meet, the more I love my dogs 🐶🐶🐾

Summer, Summer, Summertime ☀️⛱️

Time to sit back, unwind, and enjoy all the social gatherings.

To avoid summertime sadness, here are a few tips and strategies to help you navigate whatever summer throws at you

Can alcohol coexist with your health and fitness goals? 🥃 + 💪🏽?
Many of us drink socially. We want to celebrate with friends and family or simply unwind after a long day.
Despite your aunt Karen sharing those “Drinking wine is as good for you as working out” clickbait articles on Facebook, alcohol is not the most optimal thing for your health and fitness goals.
🚨All drinking comes with health risks, even in moderation.🚨
HOWEVER:
◽When consumed in low to moderate amounts, alcohol has no negative impact on body composition when calories and protein are controlled for. (PMID 31018614)
◽Low doses of alcohol do not affect lean mass or strength, but high doses do. (PMID: 31475936)
◽Alcohol intakes lower than 1g/kg (~5-6 drinks) tended to increase testosterone whereas intakes from 1-1.5g/kg tended to have no effect (5-8 drinks) & high intakes (>8 drinks) decreased testosterone. (PMID: 33467356)
I personally recommend water and non-caloric beverages but enjoying alcohol in moderation (as with your favourite foods) won’t ruin your gains and your hard work. 💪🏽
Always drink responsibly as excessive alcohol intakes can negatively impact appetite regulation, performance and factors that impact muscle recovery. (PMID 33467356)
Tips for drinking:
◽Be active: Workout before you start drinking. Long walks or a hike are good options.
(Going for a walk with a drink in hand is a great date idea 😉)
◽Pick low-cal options: use calorie free mixers like diet soda or water for mixed drinks and drink light beer instead of regular beer.
◽Consume plenty of protein and water during the day and in between drinks to help with hunger and avoiding a hangover the next day.

Is being healthier part of your New Year, New Me? 🏋🏻‍♂️🥗
For many people, January is the start of new resolutions and new goals which oftentimes includes losing unwanted weight and being more healthy.
Unfortunately, navigating all the misinformation online (with everyone and their mother giving unsolicited fitness advice 😒) can make searching for how to get fit or lose weight seem overwhelming. 😫😓
Swipe through for some uncomplicated tips 👉🏼