Fitness At The Lake

11/03/2024

03/02/2023

Kz Nutrition Coaching is about reaching your ideal body composition, reducing body fat, weight, and increasing lean muscle mass. Many of my clients have been asking me about animal-based protein vs plant-based proteins. Here is my best explanation without getting too scientific.

Protein is a vital part of this process and important for a healthy, well-balanced diet. Protein plays an important part in virtually every metabolic process, from building muscles and bones to regenerating hair and nails. It even aids in the production of certain hormones.

There are about 20 different amino acids that the body uses to build protein. Some of the amino acids are considered essential, while others are considered non-essential. The human body has the ability to produce non-essential amino acids, but it can’t produce essential amino acids. Your body requires all of the essential amino acids, and they must be in the right ratios, in order for you to maintain optimal health and build muscle. That’s why you need to ensure that you are consuming essential amino acids through your diet.

Animal proteins, including beef, poultry, dairy, fish, and eggs, contain all of the essential amino acids that your body needs. Plant proteins, on the other hand, like beans, nuts, seeds, vegetables, legumes, grains, etc. do not contain all of the essential amino acids, therefore they are considered incomplete proteins. Plant-based Proteins also have less of an anabolic (muscle building) effect than animal proteins due to their lower digestibility and lower essential amino acid content (especially leucine),

While you can certainly obtain protein from plants, food made of animals is considered the highest quality source of protein. Plants do not contain all of the essential amino acids; therefore, it is harder to obtain all of the vital amino acids that your body needs in order to function properly. Furthermore, animal proteins also contain several other vital nutrients that many plant proteins lack.

The takeaway is: while I do not recommend it, if you want to maintain a plant-based diet, make sure you are eating the proper amount (at least twice as much) and the right type, in order to get the same effect as animal protein

08/02/2022

Meet Kathy. She was recently diagnosed with Multiple Sclerosis. Multiple Sclerosis (MS) is a progressive inflammatory disease that damages the myelin sheaths that coat nerve cells.
Exercise has a range of benefits for people with multiple sclerosis such as:
* improve mobility
* improve muscle movements and flexibility
* improve the overall quality of life
* reduce the risk of MS-related complications
* reduce the risk of mental health conditions, such as depression
* boost heart health
* improve lung function
* raise energy levels
* improve mood
* increase the strength of the muscles and bones

Exercises
1. TRX Sprinter Starts (works on core strength, single leg strength, and balance.
2. TRX Power Pull (works on core rotational strength, single arm strength, and hand grip).
3. Transverse plane lunge balance to curl.

Keep up the good work Kathy 💪🏻💪🏻💪🏻💪🏻

08/06/2021

Food is not good or bad. Certain foods have favorable benefits on health and other foods have negative effects. But that statement is very broad. The reality is that there are many, many factors involved, including calorie intake, body composition, activity patterns, and hormone response.

There is no such thing as "good fat". Fat is fat. It has 9 calories per gram. It's energy dense (a lot of calories in a small portion). Saturated fats lead to increased cholesterol and blood lipids, and they are pro-inflammatory. Unsaturated fats have the opposite effect - can reduce inflammation and improve blood lipids. However, achieving an optimal body composition trumps all of that. You can eat all the unsaturated fats you want but if you are in a calorie surplus, guess what? Increased blood lipids and increased inflammatory markers.

Remove the label of good and bad. Food is just food. Look at it for what it is and ask yourself if it fits into your nutrition plan to achieve and maintain an optimal body composition. Try to limit your saturated fat intake and make the fat you do eat come from unsaturated food sources.

11/23/2020

Coming soon at Fitness At The Lale 🤣🤣

03/17/2020

Due to the many gym closures throughout the United States, many people are finding it hard to get their workout in. Studies show it is important to continue to exercise during times of extreme stress.
That being said, we all need to help support each other during these times. As certified personal trainer I will help design an in home workout for you at no charge.
Send me a message with what equipment (if any) you have, and we can go from there.
Stay healthy 💪🏻

02/09/2020

Stop the madness of dieting and break your connection with the scale.

Learn how to reach your ideal weight and body composition, using a Science-based approach called Metabolism Based Eating, developed by Dr. Todd Miller and Registered Dietitian Stephanie Mull, of the Miller Method.

By using research-grade testing equipment to assess body composition and metabolism, I will design an eating strategy based on YOUR unique physiology.

Stop the fad dieting and get real results based on a proven science based eating strategy.

Contact me today to learn how to reach your ideal weight and body composition.
(805) 444-3002 or private message me.

12/23/2019

Merry Christmas and Happy Hanukkah

06/23/2019

For those women who have entered menopause, increasing muscle mass will help to burn more calories at rest, thus increasing your metabolism.
Eat your protein, and include weight training in you day to help facilitate this process 💪🏻

06/15/2019

You know you have done your job when your client is on vacation without her foam roller and has the genius idea to do this. Great job Scott N Donna Tilley 💪🏻

01/17/2019

Trainer tip of the day:
☝️You’ve heard: Crunches (and other abdominal exercises) are best for melting fat around your middle.

👍🏻The truth: “You may some strength by doing crunches and other abdominal exercises, but you won't melt off fat. You can't spot reduce the abs or any other part of your body. The only way to lose belly fat is by reducing overall body fat—some may come off your trouble zones, but how you lose fat is genetically determined.

💪🏻Bottom line: To shed belly fat and burn more calories during your workout, shift your focus from crunches to total-body moves that work multiple muscle groups at once (including your abs). And be sure to supplement your hard work at the gym with a healthy nutrition plan.

01/08/2019

A recent, eye-opening study finds that much of the cardiovascular disease seen in severely overweight people is driven by more than diabetes and high blood pressure. Learn the new risk Johns Hopkins researchers now know obesity holds.

01/05/2019

☝️ If you are tired of getting out of bed in the morning and just not feeling and moving like you once did, let me help you gain that back.

👍🏻Contact me at 805 444-3002
Or visit my website at http://www.fitnessathelake.com/