Forum Posts

porterstanley
Sep 17, 2017
In Exercise
Our fasted cardio challenge week is done! I asked everyone who participated to rate themselves 1-10 (1= couldn’t do it and 10 = completed challenge every day). Most people found it difficult to get up each morning and do some form of cardio before breakfast. I totally understand because I missed a day myself! I gave myself an 8, but what I learned about myself along the way is more important to me than any rating I gave myself. First of all, I found it was helpful not to do the same type of cardio every day. I do not particularly enjoy doing cardio so having different challenge options worked well for me. I performed an indoor circuit for a couple of days, and a few times I jogged outdoors. Cardiovascular exercise, in general, has been proven to help lower stress, but being outside in the morning was particularly soothing for me. There’s just something about being outdoors, before the world is fully awake, that is refreshing and helps me clear my mind. Secondly, completing this challenge alleviated a few fears I had. In the past, I have sustained injuries to my lower body (namely my hamstrings, an Achilles tendon, and one of my adductors.) Consequently I approach any exercise involving my legs with caution. Surprisingly I didn’t experience any pain resulting from doing cardio almost every day! I believe having a variety of exercise options during this challenge helped me avoid repetitive movements that might put undue stress on my legs and feet over the course of the week. it's worth reminding yourself that results may come slow, but they will come. I increased my calories this week because I was a little hungrier than usual (probably because of the extra exercise). Despite consuming more food, I did drop a little more than a pound of body weight and my body fat % fell slightly. I believe the fasted cardio played a role in this. I would love to know your reflections on this part of our fitness journey! Remember this is a marathon not a sprint. Be patient, but be consistent! Let’s try this again for one more week and see what we can do! For those missed the original video with exercise options listed click this link https://www.youtube.com/watch?v=qIAKrRrzUBg
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porterstanley
May 25, 2017
In Diet and Nutrition
Will increasing my water intake cause an imbalance in my electrolytes? Thank you Bobby A. for your questions! Electrolytes are water soluble minerals that are responsible for various chemical reactions within our us that help our bodies function properly. For example our nerves, muscles, and heart depend on electrical impulses from electrolytes in order to work! Electrolytes include sodium, magnesium, calcium, potassium, and phosphorus. Believe it or not, if you exercise 4 times per week and drink a gallon of water each day, you are probably are not at risk of losing electrolytes. But if you are a soldier in training, an avid hiker, a triathlete, or a marathoner, you probably should be careful in this area. Extreme exercise can lead to profuse sweating which can flush too much sodium from the body. Additionally if you drink more than a gallon of water during this type of exercise you could run into problems. The kidneys, for "fear" of losing too much water will retain water. The influx of new water combined with the retained water can lead to swelling of the cells. People with health issues may need to watch their electrolyte balance as well. Constant fever with sweating can lead to excessive water loss as well as extreme vomiting. Of course those water soluble minerals are being lost as well. Kidney health can impact the absorption of minerals as well. I hope this information gives some perspective to your thoughts on drinking too much water. I think its safe to say if you're drinking at least 8 glasses of water a day and if you exercise moderately 4-5 days per week, you should be fine. If you have any health concerns please consult your physician before increasing your water intake. Sincerely, Stanley Porter
Water and Electrolytes content media
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porterstanley
May 03, 2017
In Exercise
Watch Part One of my video response to this common question WATCH VIDEO HERE
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porterstanley
May 03, 2017
In Diet and Nutrition
Take Steps To Eliminate The Added Sugars In Your Diet CLICK HERE TO BEGIN!
Got A Sweet Tooth? content media
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porterstanley
May 03, 2017
In Diet and Nutrition
Get started using my guide to starting a food journal this week! CLICK HERE TO BEGIN!
New To Logging Your Food? content media
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porterstanley
Apr 25, 2017
In Diet and Nutrition
Sometimes our choices are not as healthy as we think. I was speaking with a client yesterday who had made some changes to her diet in order to lose weight. For starters, she had switched to eating granola cereal with almond milk for breakfast. Sounds good right? Well when I heard the cereal came with raisins and the almond milk was vanilla flavored, all I could focus on was the sugar content in that meal. At that point the most important question for me wasn't: "Is this a good meal?" I asked myself: "Is this a good breakfast choice for her, given her lifestyle and goals?". This particular client has chosen a 1500 calorie diet to help with weight loss. Consequently (according to the American Heart Association) her daily consumption of sugar should be about 25 grams. We logged her breakfast in an online calorie counter and discovered that her breakfast alone contained 30 grams of sugar! This meant that anything else she ate that day, which contained sugar, would put her over her daily limit for sweets. If this is her regular routine, she might be in for some difficulty losing weight (especially since rigorous exercise is difficult for her). Too much sugar affects the body's ability to metabolize fat. Again, this is my reflection regarding this particular case. Your journey may be a little from hers. Still, here are some tips to help you determine if your diet is meeting your needs. 1) Set clear fitness/health goals. 2) Read nutrition labels very carefully, 3) Track your daily food intake, and 4) Regularly check in with your personal trainer to make sure you are on the right path. Feel free to leave any comments or questions. I posted a video about a high protein, lower sugar breakfast I prepare sometimes. Check it out here!
Is Your Diet Holding You Back? content media
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porterstanley
Apr 13, 2017
In Exercise
Exercise is literally stress applied to the body! It's a good stress if exercises are correctly and consistently. However get plenty of sleep at night, and take a couple days off from the gym per week. I know. I know. You are really determined to make some gains or lose those extra pounds! Just know that rest is an important part of achieving those results. A rested body is a healthy one that is prepared to take on the demands of your workout routines...and the entire day! A body that is not rested is more prone to injury and may experience a slower metabolism. You're not reaching your goals any faster if you are laid up in bed recovering from an injury, or if your body is not processing vitamins and minerals at a healthy rate. Work hard...and rest well!!
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porterstanley
Apr 13, 2017
In Diet and Nutrition
Check out this veggie blend I make in the mornings!
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porterstanley
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