Boosting your calorie restricted diet

I have struggled with my weight for most of my life. Having been a professional athlete fitness has always been a part of my life, but over the years in talking with experts I have realized nutrition is just as if not more important than the fitness side when it comes to being healthy. So recently I have been focused on my eating habits and tracking calories.  You might have gotten used to portion control and meal planning to keep your calories in check, but to work out effectively, you also need to make sure you’re meeting your nutritional needs. So, how do you do that without adding tons of calories to your diet?

Photo by Ovidiu Creanga from Pexels

Do not fast

The very first thing that should be made clear: calorie-restricted diets should not be a term used interchangeably with fasting or with tea cleanses that require you to cut your calories down to extreme lows. Intermittent fasting can help, but you have to make sure that you’re eating a healthy amount of calories a day so you avoid issues like malnutrition because your body simply isn’t getting enough energy. This is all about managing weight but in a healthy manner. 

 

Get your nutrients from the right places

What food you’re eating matters as much as how much you’re eating, of course. You might be within your calorie goals in terms of your diet, but if you’re relying entirely on processed foods, you’re going to be missing out big time when it comes to the nutrients. Fresh food diets are much, much better because whole foods not only have more nutrients in them, but they have a higher bioavailability, meaning that it’s easier for your body to absorb them. Look at some of the fresh food delivery services near you if you have trouble getting your hands on fresh produce.

 

Use supplements to make up

If you’re trying to push for specific exercise goals, then you should make sure that you’re also adjusting your diet to those aims. You might find that even with a well-balanced diet, you still need a few extra nutrients to meet your daily recommendations. To that end, you can take a look at a supplement store for easy ways to slip those nutrients into your diet. Of course, you should talk to your doctor about supplements if you’re on any medication or dealing with any chronic health issues. They’re safe for the majority of people, but it’s worth looking out.

 

Keep track

Simply put, you should make sure you know exactly what your body is getting, instead of doing guesswork. There are some pretty great diet tracking apps out there that look not only at the calories you’re eating, but the macronutrients such as fat, protein, and carbs, and then break it down even deeper into the micronutrients. Using these apps, you can fine-tune your diet and what supplements you’re taking to ensure that you’re meeting all the needs of a healthy body while still maintaining the calorie count that you need to manage your weight.

 

It may be the case that you need to adjust your calorie restrictions, allowing yourself a little more to get the nutrition that you need, as well. You can set standards for yourself, but don’t make them so inflexible that you can’t get the nutrients that you need.

Good luck with those fitness goals friends,

xo

Mia

Reducing the Risk of Strain at the Gym

Having been a professional athlete for most of my life I have suffered several injuries. Broken ankles, torn shoulder, chronic wrist pain. The list goes on. But whether you are a professional athlete or just an active person, there is always a risk of injury. Most of this doesn’t come from obvious risks like falling over or mishandling weights, but from muscle strain (something that I am very very familiar with). If you’re experienced muscle strain before, you know it can greatly hold back your fitness potential and keep you out of the gym for weeks. Here are some ways to prevent it.

Photo by Karl Solano from Pexels

Recover and recuperate

First of all, if you’re currently healing from a strain, you should make sure that you recover fully from it before you get back into working out. You can help your road to recovery with the help of things like massage therapy and a physiotherapist. You should pay attention to your delayed onset muscle soreness, as well. It doesn’t necessarily mean that anything is wrong, but not giving yourself the time you need to relax and recover between workouts can put way too much pressure on your muscles.

Prepare effectively

If you jump right into working out intensely, then you are very likely to end up pulling something. Have a full workout routine that starts with a series of full-body stretches. You should stretch your body more thoroughly before working out than after. Some light warmups to help your muscles get limber and flexible are going to be crucial, as well.

Wear the right gear

Well-fitting gear that allows for a good range of motion is crucial in preventing all ranges of musculoskeletal injuries. If your clothes are too tight, then you’re working against your clothes as well as against your own body’s lack of agility. I learned this the hard way when I was training for my first half marathon.  A good pair of fashionable leggings does more than making your thighs look great. They can aid in both strain prevention and even in recovering from existing strains.

Feed your muscles

Most people who work out are very used to the idea that nutrition is key to staying healthy.  In most cases, you might think that this means upping your protein intake. Protein does help your muscles rebuild after the natural wear of exercise, but you should also try incorporating potassium-rich foods into your diet, as well. Potassium, which can be found in things like avocados and bananas, can help prevent the muscle fatigue that leads to more easily straining them.

Slow it down

Sometimes my body just tells me it needs a little time out. That doesn’t mean a day completely off, but maybe just a less intense workout. If you have been pushing yourself super hard lately, then you should think about taking it a little slower. This doesn’t mean that you should skip a workout (unless you’re in need of the extra recovery), but that you should try lighter workouts you can do at home, instead. Having lighter workout days and more intense workout days is a part of most training programs, and only working out at the highest intensities is going to put you at a greater risk of a tear or strain.

When in doubt, you should listen to your body. If your muscles feel too taut or in any way “weird” or have sharp, shooting pains, it’s time to take a rest.

Here is to staying healthy, active, and pain free

xo friends,

Mia

My favourite at home workouts

Ok I will be the first to admit I haven’t done the best job at keeping fit during this pandemic, but it finally hit me just how bad I have been. I tried to put on my “fat” jeans and they are on the rather tight side. And despite BC entering phase 3, and more gyms and workout studios are opening up, you may not be at that comfort level just yet. So I decided to test out a few online workouts and wanted to share some of my favourite that are helping me get back into not just my fat jeans but my skinny jeans too.

 

Breathe at home

I was going to Breathe Studio daily before the COVID 19 shutdowns, and I was very impressed at how quickly they were able to transition online. They started offering the same classes they did in studio through instagram live, facebook videos, and even zoom classes so the teachers could watch and interact with you. I have always loved the high energy of these aerobic, HITT, and yoga classes, and was surprised to find that same energy online. I love sweaty along to the feel good classes at home.

Yoga is the perfect exercise, whether you’re at home or in the studio. There are so many benefits to a yoga practice including increased flexibility, and improved mental health. Yoga can help you to perfect your posture, improve your balance, and tone up. Dynamic classes can help you to get your cardio fix, while gentle classes can help you to relax. When you’re experiencing aches and pains, try a yoga class or two. If you’ve recently experienced an injury, it’s best to see your Physio before attending a class.

 

Lilly Sabri 

A girlfriend of mine told me about Lilly Sabri, and I was hooked after the first class. I love that she posts daily workout videos including 7 and 14 day challenges that target all of your muscles and help both slim you done and tone your body. Along with her full workouts, she also offers lots of 5 and 10 minute videos that target specific muscles and areas.

Daniela Dib Fitness 

 

I always made sure to book Daniela’s classes when I was going to soulcycle. She is uplifting, encouraging, motivating, but also HARD. There were times I thought I was going to collapse right off of the bike. Because of this I was super excited when she decided to migrate and start her own online business. On her public page she offers a few IGTV fitnesses challenge videos, but the real workouts are on her members only page. Just a small paypall donation gives you access to some incredible pilates and fat burning classes, and trust me, her energy is so contagious you won’t even feel like you are working out (well you will because you will be sweating buckets).

I know this is a difficult time right now, but I have found that keeping up with exercise has kept me as sane as can be through it all. I hope that you will also find some enjoyment through these amazing workouts, or please feel free to share some of the online classes you have really been enjoying!!

Stay healthy my friends,

xo

Mia

Breathe: The only studio you need in Squamish

Moving from Vancouver to Squamish was a big change. I went from the hustle and bustle of downtown to the quietness of a mountain town. Squamish’s motto is “Hardwired for Adventure” and it is true, this town offers everything from mountain biking to incredible hiking, however the one thing I struggled to find when I first moved here was workout classes that I enjoyed. In Vancouver I would go to my Soulcycle classes and had endless options through Classpass, here I was struggling to find my workout grove.

Thankfully for social media I came across a post from Breathe Squamish. Breathe Squamish is a boutique infrared heated workout studio that offers group fitness, hot yoga, vinyasa flow, pilates, and barre fusion just to name a few. Now I must say, I have never really been into heated workout classes nor have I been very into yoga ( the harder the cardio the better is my motto) but once I took my first class I knew Breathe and I were true workout soulmates.

What is Breathe?

Before I get into the specifics of the classes I wanted to talk to you a little about what makes Breathe so unique and so rewarding for me; infrared and heat. I have known a long time the benefits of hot yoga, it eases stress and depression, helps your flexibility, and helps you burn even more calories ( just to name a few) however I didn’t know much about infrared until now.

Infrared panel heating radiates waves of energy that penetrate into the body elevating one’s surface temperature. It helps detoxify the body at a cellular level (where most of your toxins reside) while also burning fat,  de-stressing, and promotes healing. Trust me there are many more benefits but that would need a whole blog post on its own.

In my first few weeks training at Breathe I have tried a variety of different classes, some that I am used to like hit training and barre, and some that are a little outside of my comfort zone like yoga sculpt. Each one has offered different advantages, worked different muscles, and given me one heck of a sweat session.

My favourite classes

Infrared Yoga Sculpt: This isn’t your average yoga class, this is a full body yoga workout. You are in a heated infrared room so there are all the benefits that I mentioned above, and while you do go through salutations and flows, you are also using light weights to really sculpt your arms and abs. I absolutely am addicted to this class.

Infrared ABSoulte Booty & Infrared ABSolute and Arms : Saying that I LOVE this class would be an understatement. The class is fun and energetic and they play great pump up music. The workout is focused on strengthening and toning your core and glutes (for the booty class) and the arms for the other class through resistance training. You use weights, bands, and a ball and it really works deep into the muscles.

Infrared Barre Fusion: I have always enjoyed Barre classes (and have even blogged about some in the class) it helps you work the deepest and most neglected muscles in your body, but infrared barre fusion takes it to a whole other level. You combine ballet, yoga, and pilates. You work with the barre elongating your legs and working on movements that are sure to get your booty and abs burning. It is designed to increase cardiovascular strength while also helping you tone, sculpt, and lengthen your muscles.

Infrared Sculpt It: If you are looking for a total body workout this is the class for you. It combines cardio with the use of equipments like weight bar and balls to target everything from your head to your toes.

Infrared Candlelit Aromatherapy Yin: If you need an hour to really stretch, unwind, destress, and relax every single muscle in your body this is the class for you. As I have mentioned I am not much of a yoga person, that is until now. I have started to see the benefits of allowing your body to take a moment for itself. With my work I am constantly on the go, and so to just be able to relax for a full hour, I have realized what a blessing it truly is.

These are just a few of my favourite classes that I have had the chance to try out so far. They all offer something different, but each one of them focuses on toning and working your muscles. I am so happy to have finally found my place here in Squamish.
Do you live in the Squamish area and have any favourite spots I should check out?
Leave a comment below, would love to hear them!
xo
Mia

 

 

 

 

 

 

 

My love/hate relationship with ‘Shredding for the Wedding’

He liked it so much he put a ring on it. That is right I am a fiancée, at least for another three weeks. The moment we got engaged I started looking at venues, dresses, oh and I finally got a gym membership because I had to start “Shredding for the Wedding.”

I had heard that term before used in magazines and by other friends that have gotten married and would always joke about it but now it was my turn and I was determined to shred some pounds for the big day.

I started hitting up the gym at least five times a week, combining my favourite SoulCycle classes, Kondi HIIT classes, F45, you name it I was trying it all, doing it all, and sweating it all out.

On top of upping my fitness game, I was also paying more attention to the food I was eating. Cutting out carbs and sugars and eating smaller more nutritional portions and meals.

In just a matter of weeks I was starting to see the pounds fall off but I also started to notice other changes. I had more energy, my skin was clearer than every before, I was in a happier mood, and feeling more confident about myself overall.

It was in that moment that I didn’t need to shred anything for the wedding, I needed to start living a healthier lifestyle in general for my own well being and personal relationships.

After quitting tennis, I had always been a bit of a yoyo dieter and had always struggled with self image and confidence because I wasn’t the athlete I used to be. However when the wedding came up, I had real motivation to stick to a plan and to better myself.

I am not going to lie, I was disappointed that it took a proposal to motivate me, I should of wanted to do this for myself but at the end of the day at least I got the push I needed and can start this journey back to a healthier me.

The best part about it all, is it has been relatively easy. Sure I wish I could drink an extra glass of wine or indulge in another scoop of ice cream but I haven’t done any actual dieting. I have let myself have cheat days, eat chocolate, drink wine but just in smaller portions. I also enjoy working out but would always make excuses if I got to busy. Since I got engaged I have stopped making excuses and have been making time.

Now the last thing I want anything to do while reading this is think that you need to lose weight if you are getting married, or need to lose weight period. What I want people to realize is that life can get busy and we can get distracted and lose sense of ourselves and that is ok. What is not ok is if we don’t check in every once in a while and reconnect with ourselves and make sure we are taking care of ourselves and if we aren’t well then it is time to make the changes. For me that change was leading a healthier and more active lifestyle and that might not be the same change for you but no matter what it is important to be aware.

I am three weeks away from my wedding and I have lost 20 pounds and am back down to a healthy weight. But besides the pounds I lost I have gained energy, confidence, and overall happiness. So while I don’t necessarily agree with shredding for the wedding, I do agree about shredding for yourself, or really anything for yourself if it is going to improve yourself.

xo

Mia