Mack.
I dream that I can help each individual find new outlets that form to fit their personality and find a wholeness to their happiness.
Little reminder for you all that the scale shouldn’t be so scary
22/05/2021
Prebiotics vs Probiotics
We don’t want to talk about it openly in the comments so here’s your value if you struggle with constipation, bloating, acid reflux, indigestion, or painful bowel movements.
Prebiotics help move food through the system. They serve as food to the bacteria in your gut.
Probiotics are healthy bacteria in your gut. Probiotics eat and survive off of prebiotics.
Both are necessary for gut health, metabolic functions, protection against pathogens, your immune system, hormone production and most physiological functions.
Prebiotic Foods: Avocados, Asparagus, Apple Skins, Banana, Garlic, Leeks, Whole Grains
Probiotic Foods: Kimchi, Sauerkraut, Kombucha, Tempeh, Yogurt, Kefir, Miso, Pickles, Soft Cheeses, Sourdough Bread
If eating these foods is difficult for you, I use the supplements Opti Greens 50 and Micro Factor. DM me for the link:)
How to Build Endurance
This is how I just did my best time for 3 miles
I did cardio 3x a week
Winning is in the preparation. I didn’t just wake up today and have the capability to run at lightening speed. We don’t have a diploma without the work behind it. I could give you all the metaphors.
I decided that it was realistic and maintainable for me to do cardio for about a half hour every week. That’s your first step. Is that realistic for you?
Second: I chose interval training to build my endurance and build stronger lungs. Here are the intervals...
Jog to warm up. 60 seconds at an RPE (rate of perceived effort which is your own effort level on a scale of 1-10) of 8-9. Rest (walk or light jog) 60 seconds. Next interval: 90 seconds RPE 7-8. Rest (walk or light jog) 90 seconds. 2 minutes RPE 6-7. Rest (walk or light jog) 2 minutes. 2 minutes 30 seconds RPE 6-7. Rest 2 minutes 30 seconds (walk or light jog). And go back down the ladder in reverse.
I did that interval 3x for one week.
Next interval: jog to warm up. 5 minutes RPE 6-7 (8 if possible). Rest for up to 2 minutes depending on capability. Repeat 2 more times.
I did that interval 3x for one week.
Repeat interval 1 and 2 for the next two weeks.
Run at a constant pace until 3 miles is reached.
17/05/2021
Food+Oxygen+Water=Energy
This process of the body converting food, oxygen, and water to energy, burns calories. This is your metabolism.
Age, gender, nutrition, workouts, activity levels, water consumption, body composition, genetics, and hormones effect this. So how can you improve your metabolism?
1. Stay Hydrated. Personally, I drink at least a gallon or 120oz of water a day. Without proper water, your metabolism slows down.
2. Eat protein. Protein requires your body to use energy to break it down and digest it. It helps you feel full longer because it takes longer to digest.
3. Eat Superfoods: Phytonutrients, antioxidants, and enzymes help your body work efficiently. Ex: beets, berries, broccoli, wheat grass, spinach, opti greens/opti reds 50
4. Eat Foods full of IODINE: Your thyroid needs iodine. Food ex: shrimp or seaweed. Supplements.
5. Exercise: Resistance/HIIT Cardio. HIIT is great for people with a tight schedule.
6. Sleep: Sleep with a purpose
7. Lower your Stress Level: Evaluate your lifestyle
8. Create Positive Lifestyle Habits: This does not have to be drastic! Incorporate new foods in your diet or find a protein shake to incorporate in your day.
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