Have you ever felt completely lost when it comes to nutrition and how we should be nourishing our bodies? I can 100% relate. Before I made health and fitness not only my number one priority but a lifestyle, I had absolutely no idea what my body needed nutrition wise to not only look its best, but feel and perform its best as well. As someone who used to struggle with disordered eating, food was always the enemy. I used to have body image issues and this led me down a dangerous path when it came to eating patterns. I used to eat the bare minimum in order to stay “tiny” because that’s what I thought being fit was.
Looking back, I wish I had someone to help me and direct me when it came to living a healthy lifestyle. Thankfully I was able to understand that the overall body and lifestyle I wanted to achieve was NOT going to come from under eating. I knew I needed to make a change, but I was scared and honestly just didn’t know what steps I needed to take in order to change my relationship with food. At this point in time I changed my major in college to Health Sciences & Wellness Management. I had started taking classes on nutrition and did my own research at home outside of school to educate myself more so I could not only help myself, but help give knowledge to others as well.
At this point, I finally felt like I was eating properly and giving my body what it needed after neglecting my relationship with food for over a year prior. Its absolutely crazy to see how your body adapts and performs when its being given the fuel it needs to grow and thrive in the gym and outside of the gym.
When it comes to counting calories and macros, as a beginner I 100% understand how difficult and confusing it may seem. I also know how stressful it can get having to worry about counting macros and calories as well. I honestly love to have structure when it comes to my food intake, mainly to make sure I am eating enough to get the most out of training, so counting calories and macros is like second nature to me. I also love the idea of intuitive eating, listening to what our bodies need and when they feel our best is something I definitely pay attention to. Having a baseline of what your calories and macros should be while eating intuitively is absolutely possible.
A full day of eating for me looks something like this: I make sure I am having balanced meals throughout the day. A typical meal for me would be a protein source, a carbohydrate source, and a fat source. For example, for breakfast I will typically have either whole eggs or egg whites as my protein source, a bowl of oatmeal for my carbohydrate source, and half an avocado or a tablespoon of peanut butter as my healthy fat source. I will usually always lay my meals out this way if I am not tracking macros at that point in time to still ensure I am getting a proper intake of each macronutrient source with each meal.
To break up the day a bit, I will normally have a snack 2 hours after each meal. This will also help to keep your metabolism firing and consistently burning throughout the day. Eating every 2-3 hours is great because your body will constantly have something to burn and your metabolism will need to work harder to keep up with the intake of food!
Another factor into our nutrition is WATER. WATER IS HUGE! I believe a lot of people underestimate how important it is to be drinking enough water. Its pretty crazy because we as humans are made up of about 60% of water. Drinking water is vital for almost every function in the body. Water helps flush out toxins, boost our mood, enhance our performance in the gym, prevents headaches and more! The list seriously goes on and on. Depending on your activity level determines how much water you should be drinking. The average person should be drinking half their body weight in ounces of water a day. For me since I train typically 5-6 days a week and am a very active person, I will drink 1 gallon of water throughout the day. At first it seemed pretty hard to drink all this water, but it seriously has improved my performance in the gym and has made me feel all around better mood wise and energy wise.
Here are three simple steps that you guys can make to improve your nutrition and live an overall healthier lifestyle:
1) Prepare food for the week ahead. Cooking your meals in bulk will help you have food ready and on hand when you have a busy day ahead! This way you wont be left with the issue of either skipping meals, or finding yourself hungry with nothing on hand!
2) Always reach for the better option. Let’s say you can either grab a bag of chips or a protein bar, grab the protein bar! It’s a source of protein and you will ultimately feel more full from a protein bar rather than a bag of chips that will most likely still leave you hungry.
3) At the end of the day, intuitive eating may not be for everyone and not one specific diet will not work for everyone. Being self aware about what works specifically for you and your body is huge. Maybe you are someone who likes structure, this is where I would recommend counting calories and macros in order for you to stay on top of your nutrient and understand what is in the foods you are consuming. If you are someone who feels that kind of structure would stress you out worrying about numbers I would recommend eating intuitively while still being aware of the foods you are eating and portion control.
At the end of the day, we are all striving to find a diet/ eating approach that fits our lifestyle and allows us to still feel like we have freedom when it comes to food. Finding the correct diet/ nutritional plan isn’t always going to be easy and we have to understand that we may have to try multiple approach’s in order for us to find the one that works best! Once we accept that this is a process of trial and error, we then can shift our mindset from trying to find the “quick fix” to forever trusting the process of a life long fitness journey.
You have been consistent with your workouts at UFC GYM and leave the gym feeling challenged, sweaty, and satisfied after each UFC GYM class, but you aren't seeing the results you want. We are pointing the finger of blame to one main culprit...your diet. The saying is true, you cannot work off a bad diet! In Episode 05 of the UFC GYM Podcast, Registered Dietitian and Sports Nutrition expert Kat Barefield talks all things nutrition and diet. Kat answers some of the questions we all ask ourselves as fitness enthusiasts, like what to eat before your workout and proper supplementation to reach your goals. Kat also finds out what UFC GYM President Adam Sedlack's ultimate "cheat meal" is. We learned so much from Kat during this session, and hope you do too!
Enjoy the entire podcast here.
When heading in and out of UFC GYM for a fitness class, it is importation to properly fuel your body, even if it means grabbing a snack for your drive. One of the simplest and most effective ways to get high quality nutrition on the go, is using smoothies or meal replacement shakes. Whether your goal is weight loss, muscle gain, or to maximize recovery, shakes can be formulated to meet your exact needs. Plus, they’re convenient, portable and don’t require much prep. Check out our dotFIT smoothie recipes below:
For weight loss, calories need to be minimized, while protein needs to be maximized to prevent the loss of muscle and maximize the feeling of fullness. This shake recipe does both and contains a good dose of fiber to also help keep hunger at bay. The added coffee makes it perfect to start the day. https://www.dotfit.com/VanillaFrappe
For muscle gain and performance goals, meal replacement shakes offer an easy way to add more calories and protein to fuel growth. A common complaint among those trying to build muscle is having to eat continuously. Drinking those calories in the amounts and ratios desired is a simple fix to this issue. Youth athletes can also benefit from these to prevent weight loss while in season or as rapidly digesting pre-workout fuel.
Mocha Mint https://www.dotfit.com/content-1671.html
Strawberry Chocolate Smash https://www.dotfit.com/content-1672.html
For recovery, liquid nutrition offers an effective way to get nutrients quickly into the body to help with muscle repair and prevent soreness. A simple essential amino acid blend can be consumed throughout or after a workout, especially if you’re shedding body fat and are maintaining a calorie deficit. After intense workouts, a meal replacement shake with carbs to replenish muscle fuel and protein to help with muscle repair are smart strategies to maximize recovery.
Ideal Essential Amino Acid Blend - https://www.dotfit.com/aminoboostxxl-lemonade
Post Workout Recovery Shake - https://www.dotfit.com/content-1708.html
Up your nutrition on the go with these smart shake recipes and your body will thank you for it.
By: Kat Barefield, MS, RDN, CPT, CES, PES, Registered Dietitian Nutrition
UFC GYM’s Kickboxing Conditioning class is a 50-minute high calorie burning, high intensity workout that incorporates all your limbs and muscles. It starts with a 10-minute warm up, preparing the body to move, followed by bag work which includes punches, kicks and knees within 7 three minute rounds. Between rounds, expect active rest movements for maximum calorie burn. The class ends with a 10-minute cool down to lower the heart rate and reset the muscles to their original length, but not before blasting the core for a gut busting ab routine to rip up anyone’s mid-section. If you aren’t convinced to attend a UFC GYM Kickboxing Conditioning class yet, perhaps the benefits below will have you HOOKED!
Imagine combining the dance moves of the Islands of the Pacific with a challenging, cardio based workout? That's exactly what Anna-Rita Sloss did when she created HOT HULA fitness. In UFC GYM Podcast Episode 04, UFC GYM President Adam Sedlack sits with the group fitness queen to discuss all things fitness. From the launch of group fitness classes in the gym industry to the power behind Kickboxing, Anna-Rita has a wealth knowledge to share. Listen and learn how fitness inspired her to take care of herself and her family.
Enjoy the entire podcast here.
Many of you know Ashley Flores as the fitness beauty filling your Instagram feed with daily motivation and workout tips through her platform, @ashleyfloresfit. But there is so much more to this girl than what meets the eye. Ashley is kind, driven, accepting, and a fighter. She sees a challenge and she takes it, making her the perfect athlete to represent UFC GYM. We sat down with Ashley to discuss where she's at in her career, important lessons she's learned, and of course, her favorite fitness & food items! Check out the Q&A below, fall in love with Ashley like we have, and then go give her a follow on Instagram! We promise you wont regret it.
Hey guys! My name is Caitlin Horvath. I am 23 years old and I am currently a full time student majoring in Exercise Science, as well as being an online coach & staring my own online business. Health and fitness means so much to me and I want to share my knowledge and motivation with others who may feel lost and feel like they don’t know where to start.
A couple years back I really struggled with eating. I thought being skinny was what being “healthy” and “fit” was. I would force myself to do endless amounts of hours of cardio to burn off the food I ate that day because I was scared of gaining weight. I finally got so sick of living this way, I knew I needed to change my mindset, start living life to the fullest, and stop limiting myself to the point of weakness. I remember I would read articles every night on how to be healthy and fit, and become stronger.
At this point I changed my major to Exercise Science so I could give it my full attention at school, and outside of school. At this time, I was also introduced to body building and weightlifting in the gym. At first, I was so scared of what others would think of me in the weight room. I was scared people would think I was weak or performing certain exercises wrong. Eventually after a couple of weeks, I didn’t care anymore about other people’s opinions. I gave it my all every day and I saw results that I had never seen before in the past. I finally had something to be proud of. I felt invigorated and I wanted to share my experience and motivate others to start their fitness journeys as well. This led me to creating my fitness Instagram account, and now online coaching business, CaitlinMichelleFit.
The main reason I started online coaching was because I wanted to help others feel beautiful and confident in their own skin. I want to ensure that you don’t have to starve yourself or do ridiculous amounts of cardio to achieve your dream body. Fitness is all about getting stronger, living a long and healthy life, and most importantly enjoying life to the fullest with loved ones. It is possible to reach your goals without having to sacrifice the things you love just to get there.
A few months back I was introduced to UFC GYM. I had only taken Boxing class a few times in my life, but after seeing a class that was going on during my first visit to the gym, I felt the urge to give it another go. I am currently getting ready to compete in my first bikini competition on June 2nd, 2018. My training involves a body building/ strength training split and I also need to be incorporating cardio into my workout regimen 3-4 times a week. The stair master (as I’m sure some of you know) can get super boring! I figured boxing training would be a really great alternative some days when I just feel like getting my cardio done in a more exciting and hands on way! UFC GYM offers a killer class called Kickboxing Conditioning. It’s an amazing total body workout to tone your body (while burning some serious calories!). You do not need to be a “pro” at kickboxing in order to enjoy this class. It was so much fun and a lot of the drills that you are doing are basic functional movements… we did A LOT of squats during my first class! Before the class, the coach makes sure you are all set with your hand wraps, and if you’ve never put hand wraps on before they will make sure they are put on properly so your hands are comfortable throughout the class. The class had a really great combination of everything. My whole body was exhausted after! Aside from practicing some different techniques with the bag, we also did a ton of different core work which was great. The coaches really make sure that your using correct form and they take the time to go over the different techniques and combinations the class will be performing. My first class was incredible and definitely made me want to continue trying to get better with the kickboxing techniques and challenge my body in ways that it normally is not used to. I’m so glad that I’ve found UFC GYM because it allows me to incorporate different styles of training into my normal routine. It is so much fun to switch things up! My body definitely liked the challenge and now I am eager to get better and have another hobby aside from just strength training/bodybuilding.
I challenge you to step out of your comfort zone and try out a Kickboxing Conditioning class at UFC GYM! You will not be disappointed. I know sometimes its hard to take that initial step and do something you’ve never done before, but I’m telling you, the feeling afterwards is such an accomplished and rewarding feeling. Everyone at UFC GYM makes you feel like you’re at home, they really do treat you like family and genuinely care about your success and are 100% willing to work with you on weaknesses and helping you excel. I recommend this class for anyone who is willing to give up their normal boring cardio routines and leave the room feeling 10 times more accomplished afterwards!