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How to Eat Based on Your Activity Level

March 12, 2018 By Scott D Sessions

 

Proteins, fats & carbs. Which is most important for us? All three of these macronutrients are important in our diet but the main question you need to ask yourself is how active am I? Sedentary individuals 👨‍💻 – protein & fat is your friend. I recommend 40% protein🥚, 40% fat🥜 and 20% carb🍊 – your cravings will slowly deteriorate 👌🏼. Being that you’re not physically active your body does not NEED carbs(glucose). Cross country/marathon runners 🏃 – 65-75% carb🍝, 15-20%🍗 protein and 5-15% fat🥑 – heavily relies on carbs for fast energy * fats and protein slow digestion. Lastly, average weightlifter 🏋🏻 who works out 3-5x’s per week and is lightly active outside the gym i.e. “me” – 25-35% protein🥚,25-35%fat🥑 and 25-35% carbs🍠 – an equal balance of everything.

Filed Under: Nutrition

How to Banish your Cravings!

March 1, 2018 By Scott D Sessions

Even if you don’t live an active lifestyle I still suggest getting at least 25-30 grams of protein in each one of your main meals along with a high fiber carb (bananas, berries, Ezekiel bread, brown rice, quinoa, oats) along with a moderate amount of healthy fat (egg yolks, almond butter/pb, almonds, walnuts, olive oil, avocado). Do not be shy with healthy fat🤨(along with protein, a fair amount of fat will prevent you from having cravings). I get at least 15 grams of fat every morning to stay full💪🏻. Macros for this meal: 32p, 50c, 15f

Filed Under: Nutrition

Who ever Thought the two Words “Bread” and “Healthy” would ever go together?

February 27, 2018 By Scott D Sessions

Next time you’re food shopping opt for this nutrient dense, sprouted grain bread.  This bread contains all 9 essential amino acids that your body needs to repair and grow.  Two slices of this bread gives you 8 grams of protein, 6 grams of fiber, 16% of your daily Vitamin B1 requirement(Thiamine), 16% of Phosphorus, 12% of Magnesium, 12% of Niacin, 8% of Vitamin B6, 8% of Iron and 8% of Zinc. Here I have listed the vitamins in this bread and how they play a role in your body:

Thiamine – Helps the body convert carbohydrates into energy and helps metabolize(break down) fats and proteins (**plays same role as Niacin**).

Phosphorus – Helps build strong bones and teeth (much like Calcium).

Magnesium – Regulates muscle and nerve function (Especially important for exercisers), blood sugar regulation (great for diabetics), blood pressure, making protein, bones and DNA.

Vitamin B6 – Same role as Thiamine and Niacin except it helps the body make hormones such as Serotonin and Norepinephrine, which assists your body clock (when your body wakes up and when it winds down and sleeps).

Iron – Helps distribute oxygen and red blood cells from your lungs and throughout your body. Iron also improves energy, focus, gastrointestinal processes, your immune system and the regulation of your body temperature.

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Filed Under: Nutrition Tagged With: bodybuilding, cleaneating, eat, fit, fitness, fitnesslifestyle, fitnessmotivation, food, foodie, foodporn, hungry, insta, instadaily, instafood, instagood, instagram, instagramhub, motivation, muscle, personaltrainer, weightlifting, weightloss, work, workout

Key Exercise to Strengthen your Back, Shoulders, Triceps, Chest and Core

February 26, 2018 By Scott D Sessions

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Dumbbell pullovers are one of the many exercises that are overlooked in gym’s today. The reason why you want to include these in your routine is because it accomplishes so much.

Note that my arms are fixed at a 45 degree angle and I am keeping the same form throughout the movement- this will focus the load on the lats i.e. back muscles. Make sure to have a weak grip and let the lats do the work. To place stress on the pecs, you want to have a strong grip and squeeze your hands together throughout the movement.

1. Pullovers improve flexibility/range of motion in your chest and shoulder region.

2. Strengthens your chest, back and triceps.

3. Works many stabilizer muscles (other muscles that aid in the movement) such as the abs, upper back/scapular region and gluteal muscles

Filed Under: Weight Lifting

The Biggest Mistake You’re Making in the Morning

February 22, 2018 By Scott D Sessions

image of strawberries, blueberries, yogurt and coffeeEver wonder why you feel tired soon after eating breakfast?  You’re most likely eating a sugary, low fat, low protein meal.  When carbohydrates are eaten alone for example, orange juice paired with a bagel, muffin, toast with jelly, or cereal, it will result in a drastic rise in blood sugar.  Yes, you will feel energized for a short amount of time but then you will be needing a nap or even worse, eat more sugar, more cups of coffee..etc to compensate for the lack of energy.  This is even worse for coffee drinkers because they’re battling the sugar lows from the food as it is…now they’re guzzling down iced coffees on top of that with more sugar…  These constant fluctuations in your energy throughout the day increases your blood pressure, increases your chances of becoming diabetic and will negatively impact your sleep which then leads to hormonal imbalances that effect your mood, motivation to do anything i.e. working out 💪🏻 and lowers testosterone in men.  Instead of reaching for a high carb/sugary breakfast that digests very rapidly, opt for a high protein, “healthy” fat and high fiber carbohydrate to keep you full and to sustain your energy all day.

What do you eat for breakfast? Comment below.

Filed Under: Nutrition

TPI Training | Golf Swing Analysis & Corrections

November 9, 2017 By Scott D Sessions

TPI Golf Training - Before & After Pictures

How critical are your wrists in your golf swing?

With golf, applying the smallest tweaks here and there can make a world of difference.  Here are a couple of roles that the wrists play in the golf swing:

1. Your wrists control the face of the club in the backswing and downswing.

2. Flexible, strong wrists can provide the ideal wrist angle you need at impact leading to consistent ball flight, better contact and greater distance.

BEFORE2-x
AFTER2-check
before1-x
AFTER1-check

Filed Under: Golf Training

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