athleticmatter

Crushing It in 2024: Your Guide to Fitness Resolutions That Stick!

sacreoliveoil@gmail.com (Stephanie Nercessian) — Tue, 02 Jan 2024 11:37:26 GMT

Here are 10 tips to help you create a fitness resolution that you will happily stick to!

New year, new me, right? We've all been there, noting down resolutions in the fresh pages of our shiny new calendars, especially when it comes to fitness. On New Year's Eve, where the possibilities seem endless, and the promise of a fresh start hangs in the air. We've all felt that surge of motivation, eagerly grabbing our pens to inscribe ambitious fitness resolutions onto the crisp, uncharted pages of a sparkling new calendar. But the real challenge? How do we transform these hopeful intentions into lasting habits? Let's take a plunge into the vast world of fitness resolutions, unveiling the strategies that make the difference between a fleeting aspiration and a year-long triumph.

But how do we make these resolutions stick?

Your Guide to Fitness Resolutions That Stick!

1. Keep It Real, Keep It Fun

Welcome to the golden rule of fitness resolutions: Keep it real, keep it fun!

Yes, there are plenty of fitness influencers promising you a chiseled six-pack in a week. Tempting, right? But in reality that's the stuff of fitness fairy tales. So, let's ditch the instant miracles and dive into the world of achievable and enjoyable goals that will keep you motivated all year long.

Reality is our compass in this fitness journey. Instead of aiming for the impossible, let's set our sights on achievable milestones. Think of it as mapping out a scenic road trip – you want destinations that are both exciting and reachable. Realistic goals set the foundation for success, ensuring that every step forward is a tangible and satisfying victory.

Now, the secret ingredient – fun! Fitness shouldn't feel like a chore; it's a celebration of what our bodies can do. So, what brings joy to your fitness journey? Let's find the activities that make you smile, and let those be the driving force behind your goals. When fitness is enjoyable, it transforms from a task on the to-do list into a highlight of your day.

Variety is the spice of life, and the same goes for fitness. Instead of sticking to what you're used to, consider exploring a new workout program . It could be anything from a simple new addition of elastic bands to a strength training regimen that introduces you to muscles you never knew existed. The novelty keeps things exciting, and who knows, you might discover a newfound passion, and we will be there for you along the way.

2. Have a Clear Plan

Ever heard the saying, "Failing to plan is planning to fail"?

Well, when it comes to your fitness journey, a clear plan is your secret weapon. It's like having a roadmap that guides you through the twists and turns, removing the guesswork and ensuring you stay on track. It acts as your GPS, guiding you through your workouts, meals, and recovery. It eliminates the uncertainty, allowing you to focus on the journey rather than constantly recalculating your route. When you know where you're headed and how to get there, each step becomes intentional and purposeful.

But it's more than that – a well-structured plan not only maintains consistency but also paves the way for habits that you'll happily embrace.

Consistency is the heartbeat of progress. A clear plan serves as a reliable schedule, helping you stay consistent in your efforts. Whether it's the number of workouts per week, specific exercises, or the rest needed between exercises. It transforms your fitness routine from a sporadic effort into a well-orchestrated symphony of healthy habits.

Habits aren't born overnight; they're cultivated through repetition and structure. A clear fitness plan sets the stage for habits that seamlessly integrate into your daily life. It becomes a routine, something you do without thinking twice. And here's the beauty – once fitness becomes a habit, it no longer feels like a chore. It's a natural and essential part of your day, like brushing your teeth or having your morning coffee.

Athletic Matter: Your Guide to Clear Plans and Efficient Guidance

Navigating the world of fitness plans can be overwhelming, especially with the abundance of information available. That's where Athletic Matter comes in – your compass in the realm of athletic endeavors. Our goal is to assist you in creating efficient and tailored fitness plans , alleviating confusion, and providing guidance that suits your unique journey. Whether you're a beginner looking to establish a foundation or an intermediate enthusiast aiming for specific goals, we're here to curate a plan that aligns with your aspirations. Let 2024 be the year where your fitness goals become crystal clear, and Athletic Matter is your trusted ally in the pursuit of a healthier, happier you!

3. Buddy Up for Success

They say, "Strength in numbers," and when it comes to your fitness journey, it couldn't be more accurate. Wherever you are on your fitness journey you don't have to go through it alone. Whether it's a trainer, a virtual guide leading your online workouts , a friend with shared fitness goals, or even your furry pet joining the exercise fun – the company makes all the difference. It's not just about tackling challenges together; it's about turning those challenges into shared triumphs.

What truly sets a workout buddy apart is their unwavering support. Whether it's celebrating a new milestone or a simple "you've got this" during a challenging moment, having someone by your side makes all the difference. It's the reassurance that, even on the toughest days, you have a partner in crime who believes in your potential.

So, in the spirit of "Buddy Up for Success," it's time to invite a workout companion into your fitness journey.

4. Ask for Guidance

Your fitness journey is comprised of equipment, exercises, and nutrition choices. "Ask for Guidance" is your guide, your compass in times when the weights seem too heavy, the exercises too complex, or the overall journey a tad overwhelming. This isn't an admission of defeat; it's a recognition of your superpower. It's the acknowledgment that everyone, at some point, encounters twists and turns on the road to fitness.

The primary hurdle when seeking guidance is the vast ocean of information available, both online and in your surroundings. Not all sources are accurate, potentially adding to your confusion. It's crucial to consistently assess the reliability of your information sources to ensure you stay on the right track.

Remember, everyone starts somewhere, and embracing the journey means understanding that progress often involves seeking help along the way. Whether you're a beginner finding your footing or an intermediate enthusiast aiming higher, the willingness to ask for guidance is your secret weapon. It aligns your efforts with the collective wisdom of those who've been there, done that, and are cheering you on.

5. Celebrate the Wins (Big or Small)

Fueling Motivation with Acknowledgment. In the hustle of daily life, it's easy to overlook the victories – big or small. "Celebrate the Wins" is your reminder to pause, acknowledge, and celebrate every achievement on your fitness journey. From conquering a challenging workout to making healthier food choices, each win contributes to the mosaic of your success. Recognizing these milestones isn't just about patting yourself on the back; it's a powerful motivator that propels you forward. It transforms your fitness journey from a series of tasks into a continuous stream of accomplishments, fostering a positive mindset that fuels your motivation.

6. Create a Plan, Not a Punishment

Lastly, "Create a Plan, Not a Punishment" sets the tone for a transformative approach to fitness. Your fitness program should feel like a roadmap, a clear and intentional path toward your goals. It's not about punishment for indulging in your favorite treat or missing a workout; it's about creating a positive, uplifting experience.

Fitness should be a joyous part of your day, not a guilt-inducing task. This mindset shift is your key to developing sustainable habits and cultivating a love for the journey, making each step a purposeful and rewarding endeavor.

In 2024, let's commit to embracing totally achievable New Year's resolutions and seamlessly integrate them into our daily routines. These resolutions shouldn't feel like obligations; instead, they should become ingrained habits we willingly adopt and joyfully follow.

Happy New Year,

From the Athletic Matter Family

Feast Without Fret: A Guide to Enjoying Holidays Guilt-Free

sacreoliveoil@gmail.com (Stephanie Nercessian) — Sat, 16 Dec 2023 01:05:31 GMT

A quick guide on how to enjoy the holiday season without guilt!

As the holiday season approaches, the air is filled with the enticing aroma of cinnamon-spiced treats, roasted delights, and the unmistakable scent of joyous celebrations. We all know that the allure of festive flavors can be irresistibly tempting, and the prospect of indulging in delectable holiday delights is as real as the twinkling lights adorning our homes. But here's the good news – you don't have to bid farewell to your fitness goals amid the jingle bells. In this guide, we'll embark on a journey together, navigating the banquet of holiday feasts with finesse, ensuring that the joy of the season is embraced wholeheartedly without an ounce of guilt on the side. So, buckle up for a flavorful adventure that not only satisfies your taste buds but also keeps you in harmony with your fitness aspirations. It's time to savor every moment of this festive season without compromising on the well-being you've worked so hard to achieve.

Here's your guide to embracing the joy of the season without a side dish of guilt!

1. Embrace Balance, Not Banishment

The holiday season is a time for celebration, shared moments, and, of course, the joy of savoring those signature seasonal treats. During this culinary extravaganza, the first golden rule is to embrace balance rather than resorting to the extreme of banishing certain foods from your festive repertoire.

Instead of approaching the dinner table with a restrictive mindset, consider the concept of balance as your guiding star. Yes, you can revel in the pleasure of your favorite festive treats; in fact, it's encouraged. Rather than banishing certain foods, look at the holiday banquet as an opportunity to create a well-rounded and harmonious plate. The key lies in moderation and thoughtful choices. As you enjoy the special holiday dishes, let the overall composition of your meals reflect a balance of nutrients. Pair those delectable desserts with a vibrant assortment of veggies, lean proteins, and whole grains.

By approaching the holiday table with a mindset of balance, you're not denying yourself the pleasures of the season; instead, you're creating an experience that is both satisfying and nourishing. It's about enjoying the festive journey without the baggage of guilt, ensuring that every bite is a celebration of flavors and a nod to your overall well-being. So, let the feast begin, and may it be a symphony of balance, joy, and culinary delight.

2. Portion Control is Your Superpower

When it comes to holiday feasts, think of portion control as your superhero cape – it's there to save the day! So, here's the secret: it's not about waving goodbye to that tempting slice of pie; it's about giving it a warm "yes" in moderation. Your mission, should you choose to accept it, is to opt for smaller portions of those irresistible holiday goodies.

Imagine your plate as a canvas, and each dish is a masterpiece waiting to be enjoyed. By choosing smaller portions, you're not depriving yourself; you're actually enhancing the experience. It's like having your cake and savoring it too – minus the guilt. This superhero move allows you to relish every flavor, every texture, without the risk of overindulging. Pick and choose your favorites, but keep it in superhero-sized portions. This way, you're not just indulging; you're savoring.

3. Sip Smartly

When it comes to holiday beverages, some of these drinks can carry a calorie surprise! The key is to sip smartly. Instead of diving headfirst into the calorie-packed options, opt for lighter versions or alternate between water and your chosen festive drink.

Oh, and here's a fun fact: sometimes, we forget that alcohol , can carry more calories than we realize. It's like wearing an invisibility cloak – you don't see the calories, but they're there!

Alcohol is calorie-dense because it's a concentrated source of energy. While proteins and carbohydrates provide around 4 calories per gram, and fat provides 9 calories per gram, alcohol falls right in between, providing about 7 calories per gram . So, even a small amount of alcohol can contribute a significant number of calories to your overall intake.

Moreover, when we enjoy alcoholic beverages, it's not just the alcohol itself that contributes to the calorie count. Mixers, sweeteners, and other ingredients often used in cocktails can also add up, making the overall drink quite calorie-heavy.

Not to scare you off, but we do have two more warnings. First, when you drink alcohol, your body prioritizes metabolizing it over other nutrients. This means that while your body is busy processing the alcohol, the metabolism of fats, carbohydrates, and others may temporarily slow down. This could impact your body's efficiency in burning fat. Second, alcohol can lower inhibitions and affect decision-making, potentially leading to less mindful food choices and overeating. Cheers to fun times, just with a little extra awareness!

4. Move, Don't Hibernate

Okay, let's talk about keeping that body in motion during the holiday season because, trust us, it's a game-changer. So, here's the deal – we all feel like pressing pause, but instead of hibernating like a bear in winter, let's keep those muscles moving.

Here's the thing, we understand that between all of the fuss, you may not feel like wasting your time to head out to the gym, but, you can stay active with a simple home workout . Sprinkle a little fun to your festive routine by creating a simple bare minimum workout sequence, or contact us for some guidance!

Remember: Staying active during the holidays isn't just about the calories, or not wanting to lose your progress. It's like a mood-boosting potion. The endorphins from that workout will have you feeling like you can conquer the world (or at least the mountain of holiday wrapping paper).

So, there you have it – a simple secret to surviving the holidays with a skip in your step. Move, don't hibernate, and let the festive spirit continue while keeping a healthy routine. Your body, (and probably Santa), will thank you later.

5. Don't Skip Meals

Now, let's talk about a common strategy some of us might consider during the holiday hustle – skipping meals to stock up on calories for that grand holiday feast. Spoiler alert: it's not the best game plan.

When you skip meals, you're setting the stage for an epic hunger showdown. Your stomach might start growling like a hungry bear, and when you finally face that holiday spread, all bets are off. Hungry you isn't the best decision-maker. You might find yourself diving headfirst into the stuffing or reaching for that extra slice of pie without thinking twice.

So, here's the pro-tip: Stick to your regular eating schedule. Treat your body like the VIP it is. When you maintain a consistent meal routine, you're keeping your energy levels stable, your metabolism humming along, and those hunger pangs at bay.

It's all about setting the stage for a balanced and mindful feast. So, don't skip meals – embrace them! And please remember to nourish yourself throughout the holiday season, your body will thank you!

Remember, the holidays are about joy, connection, and, yes, delicious food. By incorporating these tips, you can savor the festive season guilt-free while staying on track with your fitness journey. Cheers to a happy and healthy holiday season!

Tabata and Fat Loss

Thu, 21 Sep 2023 01:35:08 GMT

The new season is a great reason to make and keep resolutions. Whether it’s eating right or cleaning out the garage, here are some tips for making and keeping resolutions.

Make a list

Lists are great ways to stay on track. Write down some big things you want to accomplish and some smaller things, too.

Check the list regularly

Don’t forget to check in and see how you’re doing. Just because you don’t achieve the big goals right away doesn’t mean you’re not making progress.

Reward yourself

When you succeed in achieving a goal, be it a big one or a small one, make sure to pat yourself on the back.

Think positively

Positive thinking is a major factor in success. So instead of mulling over things that didn’t go quite right, remind yourself of things that did.

The controversy around intuitive eating and weight loss

Thu, 21 Sep 2023 01:35:07 GMT

Although intuitive eating has been applied for years on end, recently we have seen a lot of practitioners market intuitive eating as a weight management tool, and as a superior to traditional diets.

Let us start by defining what is intuitive eating. IE is eating with focus on physiological hunger, and satiety cues [internal cues] [1] , instead of focusing on emotions, food availability, cravings by sense, and serving sizes [external cues] [1] .

Intuitive eating is listening to our body’s internal signals in order to supply resources when needed.

How does this contradict with body composition goals?

Disrupting the body’s homeostasis is key to driving change; the human body is in a constant battle to maintain a stable internal environment by regulating hormones, water balance, body temperature, etc.

Whether the goal is weight loss or gain, changes in energy balance need to occur either by limiting food intake (caloric deficit), or by increase it (caloric surplus).

Most of the studies adopting an intuitive eating approach failed to show any significant difference in energy intake, bodyweight changes, blood pressure, blood glucose, and cholesterol. [2] [3]

Body composition and hormones

Two of the hormones that seem to play an important role in the regulation of body weight, and food intake, are leptin, and ghrelin. [4]

Leptin has an appetite-suppressing role, while ghrelin functions as an appetite enhancer.

Studies have shown that, as we try to lose weight, leptin levels drop significantly after a few days from energy restriction, and that may be due to carbohydrate restriction [4] , on the other hand ghrelin (hunger signaling hormone) levels increase [6] making it harder to lose weight as we spend more time in an energy restricted phase. In addition, the opposite happens with weight gain where leptin (satiety signaling hormone) levels increase [7] .

Referring back to the intuitive eating approach that promotes listening to our body’s hunger, and satiety cues, adopting this method most probably will not be effective neither in weight loss, nor weight gain, since our body will be sending signals that oppose what we are trying to achieve.

Many people wonder if they should feel any hunger when attempting to lose weight and vice versa, when trying to gain weight satiety signals will be increasing and this is normal due to changes in leptin/ghrelin concentrations.

If intuitive eating is not optimal for weight loss or weight gain, what is it supposed to do?

Findings by Clifford and colleagues [2] showed that intuitive eating approaches enhanced psychological outcomes (Lower depressive symptoms, improved disordered eating patterns, emotional wellbeing, and self-esteem)

Therefore, intuitive eating and mindful eating are more weight neutral approaches with several psychological benefits especially for people that experience deprivation (strict diets) and weight cycling (Yo-yo dieting) looking to change their eating behavior.

Secondly, the goal is to enhance someone's relationship with food, body image, and food-related anxiety.

Lastly, this is not by any means attacking anyone who practice intuitive eating, what we are trying to do is to spread awareness on the topic and differentiate between body composition-oriented goals and psychologically enhanced outcomes.

Creatine: Separating Myth from Fact

sacreoliveoil@gmail.com (Stephanie Nercessian) — Sun, 13 Aug 2023 01:35:07 GMT

There are so many good reasons to communicate with site visitors. Tell them about sales and new products or update them with tips and information.

What is Creatine?

Creatine is a well-known performance enhancer that has gained popularity in recent years. It is a naturally occurring compound found in small amounts in certain foods and synthesized by the body. Creatine has been widely studied, and the data supporting its performance-enhancing benefits are on the rise.

Is it Safe?

For the majority of individuals, creatine is considered safe when used as directed. However, as a responsible person, I always emphasize the importance of consulting with a healthcare professional before starting any supplement regimen. This ensures that individuals with preexisting medical conditions or those taking specific medications are well-informed about potential interactions.

Does Everyone Need It?

No, not everyone needs creatine. The decision to use creatine should be based on individual goals and needs. Athletes and bodybuilders often incorporate creatine into their routines to enhance performance, while others may not find it necessary for their fitness goals.

What's the Appropriate Dose?

The typical daily dose of creatine is around 3 to 5 grams. This amount is sufficient for most individuals to experience its benefits without overloading the body with excess creatine. I emphasize again the importance of following recommended dosages to avoid any potential side effects.

What is Creatine Loading? Is It Needed?

Creatine loading involves taking a higher dose (usually 20 grams per day) for a short period (about a week) before transitioning to a maintenance dose. While loading can saturate muscle stores more quickly, it's not necessary. Many individuals opt for a steady, lower-dose regimen without loading.

Does Creatine Cause Bloating?

One common myth about creatine is that it causes bloating and water retention. While some individuals may experience slight water weight gain initially, this is temporary and not the same as fat gain. It's essential to clarify this misconception and explain that the water weight tends to normalize after a few weeks of use.

Should I Take Creatine Every Day?

Yes, for those who decide to use creatine, taking it daily is recommended. Consistency is key in maintaining the benefits of creatine supplementation. Encourage your audience to make it a part of their daily routine for best results.

What Happens If I Miss a Dose?

Missing an occasional dose of creatine is unlikely to have a significant impact. Unlike medications with strict dosing schedules, creatine's effects are cumulative. Don't stress if you forget a dose now and then but do strive for consistency.