A great article on breathing while working out to really take your workout to the next level. Click below to read the article on fix.com!
Source: Fix.com” target=”_http://www.fix.com/blog/workout-breathing-techniques/”>
Surgery…….nothing will bring you down quicker than an emergency appendectomy…… damn appendix.
Day before Thanksgiving my appendix decides what better time to get infected than NOW!
I was on a roll, and am 4 weeks out to not only our beautiful, wonderful Thailand trip buuuut my next mile marker for weight and body composition. One step closer to competition, many more steps to go but one more closer none the less.
So I am frustrated as my minimum recovery is 2 weeks, and even after that I am not sure if I will be able to get back to lifting, it may just be stretching and maybe light cardio.
Feelin like this is my 2 steps back……but gotta look at the bright side, I caught it before it ruptured which would have set me back 4-6 weeks and quite possibly put a big fat cancel on my trip; so there is a silver lining.
It is 5 days after surgery so focus this week is healing; gotta eat clean (even though I have no appetite and my brain wants me to indulge in comfort food…weird battle), do light walking, and some upper body stretching making sure not to involve a lot of ab muscle movement. (nearly impossible by the way, you never really realize how much you use your stomach muscles until their are cut open and when you try to breathe, cough or for crimany sakes sneeze you feel like your going to die!)
I put a reminder in my phone for everyday to remind me that food choice is what will keep me from going backwards, since I cannot make up for extra calories from working out! Fingers crossed that it will !
Okay so really what is a macronutrient, well its the opposite of a micronutrient…..Duh! UUmmm well not really, so macronutrients are, our main nutrients, Carbs, Fats and Proteins. So when someone says, ” I keep track of my macros”, they are referring to those three nutrients.
Micronutrients, btw, because I can tell you are excited to know, are the vitamins and minerals your body needs. Cool, huh? so you gots your macros and your micros.
But why does this matter you ask? Oh so glad you asked, it matters because carbs fats and proteins are the main sources of calories our bodies need to run efficiently, and because our bodies are so damn smart, it knows the balance it needs to run at optimum speed, we are talkin’ level 10 awesomeness. Now the key part here is that since our bodies understand what it needs to run, when it doesn’t get that balance it runs off kilter, its like putting oil in your gas tank of your car, no Bueno, you ain’t goin no where! Not that I would know from experience (wink wink) Noooo I didn’t put oil in my gas tank, that’s just dumb. However I am super guilty of putting bad foods in my body and definitely unbalanced foods for sure….. but I am learning, learning that when you keep track of those lovely little macros you get lovely results. Its cool to see the way your body actually can be when you start treating it right and feeding it right.
Aaaand to give you a little more help in understanding why keeping track of your macros is cool, I provided below how many calories 1 gram of each has…… uuuhhhh how many calories of what which huh…..
oooohhh cmon scroll down you will see below :
1 gram of protein = 4 Calories
1 gram of fat= 9 Calories
1 gram of Carbs = 4 Calories
Soooo when you see on a nutrition label that a food has 20 grams of protein, 1 gram of fat, and 4 carbs you can see that food will approximately contain 105 Calories (20g protein x 4 calories per gram+ 1g fat x 9 calories per gram + 4g carbs x 4 calories per gram= 105. I say approximately though because some foods on the label may not account for insoluble fiber and the manufacturer did not account for this etc, there is a lot of things that unfortunately the food manufacturers do not “factor in” when they are putting stuff on their label but that’s a whole other conversation for another time, for now just know that you for every gram of one of the these macros you take in a certain number of calories.
So you realize what this means don’t you……….it means…….. that……. if you know approximately how many grams of each macro you need you will know that not only are you eating a well balanced diet to achieve your goals for your body buuuut that you are at the same time taking in the appropriate number of calories. Isn’t that exciting!!!
Now keep in mind no system is fool proof so just because your keep your macros balanced doesn’t always mean your calories will be perfect and vice versa, you need to be able to hit your goals within a 50 calories, and again this is simply 1 of the many methods to keep track of your diet and its the one that I use and love and works for me, you gotta do what works for you. Also keep in mind that its not a perfect world so your macros may not always be balanced and know that and be okay with it. Go with the never fail 80/20 rule.
So now hopefully I have made it a little easier to understand what macros are and if you have any questions or would like further info please please reach out to me, good or bad, I like to hear what I was able to help with(doesn’t everyone love to hear how awesome they are!) and I also need to know what maybe made it confusing because I am putting this out there to help and if it doesn’t well then I didn’t do a good job and I would like the chance to correct it. So reach out to me!
Stay tuned, next I will be showing you how to actually calculate your Macros so you know exactly what you need to take in and keep track! I will also recommend some apps that I use that work really well!
A Calorie is like.. what is in food right? Well yes, but its a measurement. Huh?
BMR x 1.375 for light exercise