Body Knowledge Personal Training and Nutrition

09/07/2022

This week is National Su***de Prevention Week. I have suffered with severe anxiety and depression to the point of not wanting to be alive. I was able to get help and pull myself out of it but the stigma of mental health still exists. Please help me and my team by donating to the AFSP! Any amount helps and is greatly appreciated! 😘❤️🥰

https://supporting.afsp.org/participant/2628287

07/22/2018

Hi all! Sorry it's been awhile since I've posted! Just a reminder that I do online Nutrition Coaching. Are you ready to finally take control of your health and develop lifelong, sustainable habits through proper coaching and support for your specific goals? No fad diets or detoxes that just leave you frustrated and hungry. No foods are off limits! My motto is "Moderation NOT Deprivation!!" Here is what I offer through online coaching:

Accountability- I will keep you motivated and on track!

Full assessment of your current fitness and nutrition level

Assistance with developing healthy, lifelong habits

A plan for sustainable weight loss tailored to your specific

needs and goals

Weekly check-ins with adjustments made when needed

Body Image support

Self-compassion/self-love support

If interested you can PM me or email me @ Bodyknowledgept@gmail.com 😊

01/07/2018

Can Excessive Dieting Damage Our Metabolism?

Not really, however it can make it a lot harder to lose weight in the future. To get a better understanding of how this happens let's talk about the old "calories in calories out" equation. (ie all you need to do is eat less and move more). While this is true, it's not quite that simple. Here's why:

1. Calorie counts on food labels are calculated using imprecise methods and can be off as much as 20-25%

2. The amount of energy (calories) a food contains is not necessarily the amount we absorb, store or use

We absorb LESS energy (calories) from whole, minimally processed foods because they are harder to digest. Conversely, we absorb MORE energy (calories) from highly processed foods because they are easier to digest (our digestive system doesn't have to work as hard because the food is already broken down).

We also tend to absorb more energy (calories) from cooked foods, again because cooking breaks down plant and animal cells, increasing their bioavailability. The amount of calories we absorb can also be determined by the types of bacteria in our gut, which is individual to you.

By following a diet rich in whole, minimally processed foods, the calories we absorb will be less, and you will burn more calories through the digestive process.

Following a diet that consists mainly of highly processed foods will result in more calorie absorption, as well as less calories burned through digestion. On top of that, highly processed foods are less satiating and are more likely to cause overeating.

Dieting (being in a caloric deficit), slows our metabolism in response to less energy (calories) being taken in. This is called "adaptive thermogenesis". This process is actually a protective mechanism that kicks in to prevent our bodies from starvation, hence the term "starvation mode", however contrary to popular belief, this will not completely prevent you from losing weight in a severe caloric deficit.

Constant yo-yo dieting doesn't necessarily damage your metabolism, but it can make it more difficult to lose weight in the future because of the adaptive metabolic, neuroendocrine, autonomic and other changes that occur in response to fat loss.

As you can see, "calories in/calories out" is not quite as simple as it seems. So what can you do? Don't give up! Try focusing on eating more protein (keeps you full, helps muscle recovery and has a higher thermic effect), eat more fruits and veggies, quality carbs and healthy fats (vitamins, mineral and fiber keep you full and healthy!), do a combination of strength and cardio exercise (emphasis on strength!!) and adjust your calorie intake as needed. 🙂

https://www.precisionnutrition.com/metabolic-damage

10/29/2017

I was listening to a podcast earlier today on Intermittent Fasting by John Berardi (co-founder of Precision Nutrition, PhD in nutritional science), and something he mentioned struck a chord with me. He said "Hunger is NOT an emergency". Part of me was thinking "Wait...what? It's not? Sure feels that way sometimes!!" As we have all experienced being "Hangry", or that really angry feeling when we are very hungry, it certainly sends out signals to our body that we need food now! But what happens if we wait? Will we die of starvation? Will our metabolism shut down? Will our blood sugar get so low that we become hypoglycemic? Probably not, unless you are going days or weeks without food!

I certainly am not recommending starving yourself, or even trying intermittent fasting, rather learning to get "comfortable" with being hungry sometimes. If you are trying to lose weight and/or shed body fat then you will sometimes be hungry. As Dr. Berardi said, "it's not an emergency"! If you've ever been too busy to eat you know that eventually the hunger goes away. So next time you feel hangry and are ready to pull into Mcdonald's drive through, let yourself feel what you feel, tummy growling, slightly irritated, etc. Then sip some water and get comfortable with that hunger until you can get home and make some better choices. You won't die, trust me! ;)

08/12/2017

Are you ready to improve your health and mindset? To feel confident, strong and happy physically, mentally and emotionally? This is what I help my clients do through exercise, nutrition coaching and ongoing support and encouragement.

No time for the gym or uncomfortable in a gym setting? Consider online coaching. For most it's a more affordable way to achieve health and fitness. No equipment? No problem! I can design effective workouts that you can do at home using your body weight and even some household items, and/or suggest some basic inexpensive things you can purchase for training.

Here's what I offer through online coaching:

Safe and effective strength training and cardio programs tailored specifically to you and your goals.

Guidance on nutrition and healthy eating habits. (No calorie counting necessary! And no fad diets or meal plans)

Support with weekly check-ins

End yo-yo dieting and learn healthy, sustainable eating habits

Gain confidence and learn self-compassion by freeing yourself from negative thinking

Message me for more details! 😊❤️

08/11/2017

https://instagram.com/p/BXqVQhphwekBiIxOYLQIi_dOkcAdiqPr0v38S40/

0 Likes, 1 Comments - Eva Zygmuntowicz () on Instagram: “2014 on the left, 128 pounds. I dieted for 3 months to lose 5 pounds and get ripped abs. 2017 on…”

08/06/2017

So we've all heard about "starvation mode" right? In other words the belief that eating too little can halt our weight loss and damage our metabolism. But can our metabolism really be damaged? Not really, however constantly gaining and losing weight can change the way your brain regulates your body weight.

Energy balance, or calories in versus calories out, still applies but it's not as easy as it sounds. Many factors affect this equation such as:

* Calorie counts are not accurate, they are estimates only and can be off as much as 25%

* The amount of energy (calories) a food contains is not necessarily the amount we absorb, store or use

* Eating less causes certain hormones such as leptin to go down, thereby increasing hunger signals and causing us to overeat

* Stress from dieting can cause a rise in cortisol which in turn causes our bodies to retain water, making us appear less lean

* We may absorb more or less energy from food depending on the types of bacteria in our gut

* Cooking and processing breaks down plant and animal cells increasing their bioavailability (we absorb more calories)

Eating less calories won't damage your metabolism, rather our bodies adapt in response to fat loss (to help prevent it).When we eat less calories we in turn burn fewer calories, thereby reducing our RMR (resting metabolic rate, or the amount of calories we burn at rest), TEF (Thermic Effect of Feeding or the amount of calories burned through digestion), calories burned through physical activity and NEAT (Non-exercise activities such as fidgeting). If you have lost a significant amount of weight your calories burned will be lower than someone who was always lean. This adaptive effect can last up to 7 years or longer after weight loss.

GEEZ! CAN WE DO ANYTHING ABOUT THIS???

The good news is yes! We can! Here are some tips for losing or maintaining your weight loss:

1. Eat enough protein! Protein supports lean body mass, increases satiety and burns more calories through digestion

2. Eat more whole, minimally processed foods such as fruits, vegetables, whole grains and healthy fats. (We absorb less from whole foods and burn more through digestion)

3.. Adjust your calorie intake as your body adapts and fat loss plateaus

4.. Do a combination of strength training and cardiovascular activity

5. Get enough sleep!

6. Have self-compasssion! ***Research shows that having self-compassion and being more flexible with your diet leads to lower anxiety and stress levels, lower BMI and calorie intake and a healthy relationship with food. :)

References
http://www.precisionnutrition.com/nutrition-report-metabolism

There’s a lot of discussion in the fitness industry about whether crash dieting can cause metabolic damage. In this lesson, we’ll take on this interesting topic and separate fact from fiction. We’ll review some of the latest research and teach you exactly why crash diets might be linked to strugglin...

08/02/2017

Did you know the whole "ideal weight" thing is a bunch of BS?

⭐️The ideal weights are based on statistics that may not be reasonable for many. For example some of my patients who are 300 pounds who lose 75 pounds. They are still not at their "ideal weight" and there is likely no way to get down to their ideal weight without excessive restriction in their diet and a lot of exercise.

🌈Instead use "best weight". A term I believe coined by Drs. Sharma and Yoni Freedhoff - Weighty Matters that basically says to get to the weight where you're happiest and healthiest that you can maintain.

Much more reasonable for many

PS - I am technically not near my ideal weight despite 10% body fat. 🔥

07/27/2017

There is no "one size fits all" diet. The best diet for you is the one that you can stick to and be healthy! All diets can work but not all diets are right for all people.

06/30/2017

DON'T GIVE AWAY YOUR POWER!

Whenever we seek reassurance or acceptance from an outside source we are giving away our power.

Don't let others judgement of you dictate how you feel about yourself. You don't need someone else to tell you that you're beautiful or kind. You don't need another's opinion on your body shape or weight. You don't need someone to say you are strong, hardworking and giving. You don't need to be told you're too sensitive or your feelings are invalid.

No one knows us better than we know ourselves! No one has walked in your shoes but you. No one has a perfect diet, a perfect body or a perfect life. NO ONE!

Live your truth. Just be you. You know who you are and nothing others say or think matters. Stop giving a s**t and harness the power of self love and acceptance. Take back your power and live like a super hero! Love conquers all. 💕💪😎

06/07/2017

I couldn't have said it better myself! 😊❤️

05/31/2017

What is the difference between having self-compassion and making excuses?

Self-compassion means having compassion towards yourself when you are struggling or feel like you have failed at something. It's giving yourself a break and realizing that life is tough sometimes and things won't always go as planned.

Excuses are when you blame others for your mistakes and take no ownership of how your life has become or why something hasn't changed.

Self-compassion means being kind to yourself and getting rid of negative thoughts.

Excuses are used when you refuse to deal with something in your life and try to defend your actions.

When you work hard consistently to stay fit and eat healthy and you have a bad day where you binged, use self-compassion. Do not feel guilty or bad about yourself. Life isn't perfect and neither are you. Know that you are not alone, we all struggle with something.

If you are overweight and out of shape due to a lifestyle of bad eating habits and little exercise ,but it's not your fault because you have kids, you're too busy, you're too tired, you hate the gym, vegetables make you puke, bad genetics etc, you are making excuses.

Self-compassion is not a get out of jail free card. It's not self-pity or self-indulgence. It's simply recognizing your struggle, accepting it and treating yourself with kindness. Telling yourself "I'm having a hard time today but it's ok. Tomorrow will be better". It's stopping negative thoughts in their tracks and replacing them with kind ones.

DON'T make excuses, but DO have compassion and understanding for yourself and your struggles. 😊