Updated: Jun 9
Here are some tips and interesting research we think would help you live optimally! Our goal is to always help you look and feel your best; that includes mind, body (inside & outside) and soul. We hope these Illuminations are helpful to you!
And no... our first tip isn't to eat whatever you want. Actually, quite the opposite.
Imagine this: you started getting back into fitness. A salad for lunch YAY!! Gym 3 times a week and walking around the block on the weekends. You. Are. Killing. It. A couple weeks of consistency and you are feeling ready take the workouts up a notch!! Let's see results and get serious! Lifting heavy weight, running at 12 speed, keeping that heart rate up, really working up a sweat. Oh you can't wait for that next day soreness... all that hard work!
You know what? You probably worked so hard that you deserve a big meal! A burger and fries? No, pizza! NO. It was leg day. BOTH!! You're sure you burned AT LEAST one meal one in class. Coach Brandon kicked your butts!! And that after-burn will keep on burning so you better get you calories up to feed those muscles. Dessert might be a little much but you earned it baby!
Sound familiar? This common "I earned it" way of thinking about our diet is called
Illumination #1- Illusory Invulnerability
This is the false, highly inaccurate way we sometimes think about our calories in, calories out throughout the day. Because Illuminate Sweat uses heart rate monitors, you know how much calories you burn in class. The "after-burn" effect likely won't exceed an additional 20% more than you burned in class. Let's say you had a great class and burned 800 calories. Add in your afterburner and you'd burn about 960 calories. Great job! Keep your normal/maintenance diet and exert that kind of energy 3-4 times a week and you'll consistently drop body fat.
We've said it once, we've said it a thousand times. You can't outwork a bad diet. We may FEEL that we worked up enough sweat that it would negate the effects of eating high calorie foods, but we have to keep real numbers in perspective. Here are some Real Numbers:
1 Royal Red Robin Burger = 1,110 calories
1 order of fries = 434 calories
1 large coke = 310 calories
1 slice of cheesecake = 440 calories
Dinner + Dessert = 2,294
If you eat bad for breakfast, lunch, and dinner on the weekends, you are hindering yourself from making REAL progress towards your fitness goals. We're not saying you can't ever have a burger, just make sure you are being realistic with the work we've done in the studio, and the sacrifice you are making in your meals.
Illumination #2 - Live a NEAT Life
NEAT stand for Non-Exercise Activity Thermogenesis. By adding more movement throughout your routine, you can burn thousands of extra calories every week. Your body wants to move! Not only will you burn more, your joints will thank you and any soreness from your workouts will pass quicker. Here are some ways to live a NEAT lifestyle:
Take the stairs
Park away from stores
Play with your dog
Tend to your garden
Use a standing desk
Walk for your lunch break
Do you have other ways you like to get your body moving? Share with us!
Illumination #3 - Eat Beets
What makes beets such gems? They get their jewel-like hue from betalains, a type of natural plant pigment that provides a health boost. Betalains contain:
Antioxidants: These natural compounds protect your cells from damage. Antioxidants may lower the risk of heart disease, cancer or other diseases.
Anti-inflammatory properties: Ongoing inflammationin the body is linked to several diseases, including Type 2 diabetes, high blood pressure, heart disease, asthma and obesity.
Betalains are just the tip of the iceberg. Beets have some other things going for them, too:
Fiber: Beets are high in fiber. Fiber can help you control blood sugar levels, maintain a healthy weight, lower cholesterol and stay regular.
Nitrates: “Beets contain nitrates, which help widen blood vessels,” Skoda says. “That can help with blood pressure and may also improve athletic performance and brain function.”
Vitamins and minerals: “Beets — and beet greens — are a good source of folate, a B-vitamin that’s especially important during pregnancy,” Camille Skoda, RD explains. “They’re also a good source of potassium, magnesium and vitamin C.”
No, you didn't "earn" that massive meal. Just eat it if you want it! Don't make food your reward.
When in doubt, take the more active route. You'll burn more calories and just feel better!
Beets are SUPER!! They yield tons of benefits but be warned, they will turn your urine red. You are not dying!!