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Don't Be Afraid of All Carbs

 Carbs:  Why I Stopped Being Afraid of Carbs and Lost Weight Because of It
When you think of a fit person, what is the usual image that comes to mind?  Is it the ripped T-Mobile customer service rep who hasn’t eaten a carb since 2012?  Maybe it’s the creepy marathon runner whose only source for nutrients for the last three months has been from freshly juiced carrots?  Well if you ask me, neither of those two people are even close to healthy.  Looking good is not a direct link to being fit and healthy, as a matter of fact there’s a million-and-one factors that go into how a person looks physically and none of them necessarily make one person healthier than the other.A common mistake made by first time dieters is the notion that carbohydrates must be completely eliminated from their diet in order for any physical progress to be made.  This simply isn’t true.  As a matter of fact any good personal trainer or nutritionist would tell you carbs are an integral part of any successful healthy diet.   I’m sure you readers are asking how this could possibly be, all your life you were likely being told carbs will make you gain weight and that they’re Satan’s fruit.  That’s the biggest issue with most old school and fad diets today, there’s too much push and not enough explaining.To understand how carbs can benefit you, one must first know what exactly a carb does.  A carbohydrate is a macronutrient, meaning a nutrient that is required in large amounts by an organism to survive.  Carbohydrates tend to have approximately 9 calories per gram and can be found in a variety of different foods.  Once a carb is eaten, it has two paths to take, the one that leads to those love handles we’ve all come to know and hate, or the one that leads to that shredded six pack we’ve all been dreaming of.  Now that the boring part is out of the way, I can give you the golden ticket to boosting your metabolism, burning calories, and building a general sense of a healthy lifestyle.In this article I am going to introduce you to a technique most people are unfamiliar with, this concept is called carb cycling.  No I’m not talking about the thing with two wheels.  Carb cycling is a dieting method in which a person has designates a 7 day cycle of how many carbs he or she will take in on a specific day of the week.  For example, Monday may be a high carb day and John might eat about 175 grams of cars that day .  Over the next few days he would moderately decrease his carbohydrate intake until he reached about 50 grams on Friday.  Over the next few days Joen would build back up his carb intake to 175 once again.  This is a very basic example of carb cycling, like any diet it can be tweaked to better fit your goals and your lifestyle. Below I will give you a list of the pros and cons of carb cycling as a parting gift.  But, before I go I would like to share two things. Firstly,as a trainer and an individual I have seen 100% success rates when carb cycling has been implemented correctly.  Secondly, this article will begin a correspondence with myself and any willing volunteers documenting our own health journeys, readers will be asked to submit weekly photos of their progress and, for these submissions, free meal plans and workout routines will be provided.  Just email: mkfproductions1999@gmail.com for more info. 

3 Changes = RESULTS

 3 Easy Changes to Make Huge Progress
For many, first starting off a diet can be extremely hard.  What do I eat? What don’t I eat? Will I ever eat Chipotle again?  The questions can be never ending at first,there are a million different diet plans and they have a million speakers vouching for them.  So how does one navigate through this world of fad dieting to find the truth behind building a healthy mind and body?  Well, if you’re anything like me and hate idea of a “fad diet”,  you simply make a series of healthy changes to promote the progress you are looking for.  To save some time, I’m going to list 3 small changes in habit and in diet that will make a huge difference in all of your future fitness journeys

  1. Before You Change WHAT You Eat, Change WHEN You Eat It-  So many people take the concept of dieting as a one way street with no alternatives.  This attitude not only makes it harder to get things done, it can slow you progress down immensely.  This being said, the first key to building and effective diet plan is timing your meals.  Any smart nutritionist will tell you that you must eat anywhere from 4-6 times throughout a given day.  This may sound like a lot but this is where portioning out servings comes into play down the road.  Instead of eating a huge breakfast and not eating until dinner, have a snack and a meal in between, you’re already up to 4 meals in my book.  This increase in eating will spark your metabolism, ending with a larger amount of net calories burned in a day.
  2. Start Walking!-  Thanks to today’s culture of public transportation and automobiles, we’ve all stopped moving!  This had led, among other things, to HUGE spikes of obesity and other health issues, especially for us living in the cities where the bus and the subway is all we know.  That being said, my second change for a healthy lifestyle is to start walking.  Before we ran, we walked and I think it’s time we started again.  Take time out of your day to go on a half hour walk, it can be with family, friends, or maybe that special some (hint, hint.) I personally have gotten my best results from putting down the car keys and walking to the gym, it’s another great metabolism booster, especially on an empty stomach, and you’ll notice an overall bettering of your mood.
  3. Get Some Sleep Youngsters-  This one requires no explanation, get your 8 hours and implement these other two steps and results are guaranteed.  Sleep promotes your body’s recovery from tough workouts and is also where you lose a good chunk of weight from the previous day, so put down the video games and the I-Phones and get to bed people!

These 3 easy steps may seem insignificant now, but give them a try, I guarantee you won’t regret them! 

Happy Liver, Happy Life

Keep Your Liver Happy With These Foods

Your liver can be considered your body's powerhouse, yet we do much in our every day lives to harm our livers.  A healthy liver plays a huge role in digestion, metabolism, bowel functions, sugar levels, energy levels and mental  functions.  An unhealthy liver can lead to diseases such as diabetes, arthritis, high blood pressure and autoimmune diseases. In order to keep this important organ running smoothly and keeping you happy, try these 5 foods.


1. Water:  Besides oxygen, water is the most important element integral to a healthy human body so it may not be such a surprise that water is so important to a healthy liver.  Water flushes toxins and waste products from your body, making you feel more energized. 64 oz - 80 oz per day is a good rule of thumb for how much to drink!

Skip the ice when drinking water between meals. Your body has to heat up the water after you drink it which could effect liver enzymes.  Bet you didn't know that!


2. Crucifers: First of all, crucifers include: broccoli, cabbage, cauliflower, bok choy and daikon radish.  These foods have been shown to help neutralize harmful chemicals in your system such as: pesticides, drugs and carcinogens.  


3. Dark Greens:  Kale Brussel sprouts and cabbage contain high levels of sulfur which helps your liver in its detoxification.  This effect removes free radicals and other toxins.

Dandelion greens might be seen as a weed, but in many countries, they are boiled and eaten.  They are also one of the most effective foods to support liver function and liver detoxification. 

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