fitness

Why is Breakfast the Most Important Meal of Day?

Whether you’re an athlete or someone who lifts weights a few times a week, your performance will improve after eating a healthy, nutritious breakfast. By making smart, healthy choices first thing in the morning, you’re more likely to continue them throughout the day. This can decrease your overall calorie intake throughout the day and encourage weight loss. In addition, your blood sugar levels will stay steady and you’ll be less likely to binge on unhealthy snacks. Hungry yet? Below, we’ll discuss tips from our in-house nutritionists on how to make the most of this meal and set the tone for your entire day. Carpe Diem!

·      Breakfast releases hormones that control appetite

Eating a clean meal early in the morning reduces blood cortisol and has been found to promote long-term weight management and weight loss. Cortisol may also impact how the body processes food, especially around your waistline. Your liver and brain functions will also improve by eating after a long period of fasting while you were sleeping.

·      Carbohydrates fuel activity

Certified personal trainers and nutritionists, like the ones at Transform 180 Training in Seattle, know that starting a training session without sufficient carbs will lesson your ability to train and even make it harder to realize gains. Our in-house nutritionists will create healthy-eating plans with a proper balance of carbohydrates and nutrients to help you work out to your potential.

·      Protein keeps you feeling fuller longer

Although it may be tempting to reach for a bagel, a well-balanced breakfast must include protein. Protein takes longer to digest and it will take longer for you to feel hungry again. It may also reduce the calories you eat at lunch too. Eggs are easily digestible first thing in the morning. Omelets and scrambled eggs taste great when mixed with vegetables too.

·      Food for thought

Think you’re too busy to make a protein- and carbohydrate-rich breakfast every day? Think again! Here are some foods that are quick, portable and healthy: Hard boiled eggs, cottage cheese, Greek yogurt, organic peanut butter, raw vegetables, berries, whole-grain toast, instant oatmeal, or you can blend a smoothie with almond milk.

If you’re ready to start improving your health and fitness with certified experts that have earned the best reviews on Yelp in the Seattle area, contact Transform 180  Training today! We have personal training sessions featuring barbell strength training and small group endurance training classes that utilize unconventional cardio equipment. Regardless of your experience level, we have a program for you!

Train the brain

Today, more than ever, the interest in physical fitness is growing. Between the internet and social media it is hard to miss the latest and greatest technology or fitness tool that will help you achieve your fitness goal. The main components of physical fitness are simple and sometimes it is easy to take simple concepts and try to individualize them so much that confusion and sub par results can occur.

In this day of "on demand" society we are often seeking the ultimate life hack. From my personal experience, and myself being guilty as well, one of the most underrated or underdeveloped skills is the ability to move beyond your current comfort zone. One of the least trained aspects of physical fitness is the mind! I am speaking nothing new but rather a gentle encouragement that growth comes on the other side of adversity. I'm not talking about hurting yourself or training till you feel you are going to die. I'm talking about little decisions like parking at the end of the parking lot and walking into work, taking a flight of stairs instead of an escalator, or ordering that burger but choosing not to have fries.

Obviously this is information that we all know, it's simple but sometimes simple is hard!

Check out these links below on some awesome examples of how far your brain can take you !

-Blake Bender, Certified Personal Trainer at Transform 180  

http://www.justgofitness.com/navy-seal-david-goggins/

https://www.outsideonline.com/2171236/superhero-diana-nyad

https://www.thestar.com/life/health_wellness/2017/05/12/the-wim-hof-method-is-mindfulness-as-extreme-sport.html

Take pride in your progress, big or small

Feeling stuck? That’s okay, we have all been there before. Maybe something is going a little slower than you anticipated or you aren’t seeing the changes you were hoping to see. Fear not, you are still making progress! Try focusing on the things that are going right. Look at where you began and then take a look at where you are now. Celebrate every victory you have because whether big or small, it is still a victory. You have come so far, just keep going.

 

-Rena Bartlett, certified personal trainer at Transform 180 Training.

Don’t let the numbers control you

It is a common goal to want to be a certain weight. Everywhere you look, media is telling you that you need to lose weight quick, that media being magazines or movies or whatnot. It is no wonder that it is so ingrained in us. However, try not to let it control you. Check to see progress in other ways. Take measurements, progress pictures, or just take a look at the progress that you have made in your lifts. There are so many other great ways to tell if you are moving forward. Whether or not the scale says what you want it to say, you are here and you are making progress.

 

- Rena Bartlett, certified personal trainer at Transform 180 Training.