Say Hello To Jennifer Delia

Say Hello To Jennifer Delia

Say Hello To Jennifer Delia
We have an amazing family. You inspire more than you know. Jennifer has one of those amazing personalities that you can’t help but like. She has completely turned her life around with hard work in and out of the box.

“7 months ago, I did something I never thought I’d do- I joined…gym isn’t quite the right word because Sweat Factory is so much more than that to me (more on that later). The last 7 months have resulted in:

a loss of 30 pounds (and still counting)
a loss of 15% body fat (I’m now in the healthy range!)
a gain of 4% muscle mass
dropped from a size 14 to a size 6 (and this is still changing)

So, how did I get here?

7 months ago, I was in a rough place. My brother encouraged me to check out Sweat Factory as he thought exercise might help me. I thought “What do I have to lose?” I set up a meeting with Clint to talk about the new 6 week program. When I arrived at the box for our meeting, I took one look at everyone working out and immediately thought, “Oh ‘heck’ no! This is not for me!” But after speaking with Clint, I decided to give the 6 week program a try. After all, if I didn’t like it, I could stop at the end of the program. I started attending the Factory Fit classes 3 days a week. It was rough. My body was not in shape. I had never exercised like this in my life. I could barely walk after the first few classes. However, about 3-4 weeks in, I started to attend classes 4 days a week and by week 6 I was there 5 days a week. Fast forward 6 months. I’m at the box 5-6 days a week and receive personal training 1 time a week. Working out has helped me manage some of my stress and anxiety. I’ve also started to step out of my comfort zone and try new things- like competing in the Intramural Open and the Festivus games. I absolutely love working out at the box and look forward to it everyday. However, my success isn’t just because of the workouts. It’s because of the amazing coaches who support, guide, and push me every step of the way. It’s also because of the amazing people I’ve met at the box. They’ve welcomed me with open arms and are just as supportive as the coaches. It often feels like a joined a family, not a gym. It’s been an amazing journey and I can’t wait to see what changes the next 7 months will bring. #chasinghappiness “

PROTEIN POWDER 101

PROTEIN POWDER 101

Both seasoned athletes and gym neophytes know that the cocktail of choice when working out is a protein shake. Lots of these powders are designed to serve different purposes, which means there are so many to choose from it can make your head swim, Phelps style. If you feel overwhelmed when shopping for a protein supplement, don’t fear, there are answers to all of your questions. Nutrition School is in session and your first class, Protein 101 will teach you all you need to know.

Why should you choose protein powder? Whether you are a gym rat or a couch potato you need protein. Protein is composed of amino acids, which are the fundamental building blocks of muscle proteins and enzymes, making it a crucial part of a daily diet. According to Men’s Health, protein also prevents blood sugar spikes and boosts the hormones that tell your body you’re full and should put the fork down. We believe that the biochemical mechanism responsible for preventing sugar spikes is gluconeogenesis. Basically, when a protein is broken down to amino acids, these amino acids can be used to make proteins such as muscle proteins or biochemically changed to sugars. This transformation is called gluconeogenesis.  What is interesting is that gluconeogenesis is a way to slowly adding sugar to your energy system without spiking sugar or insulin.

Protein powder can be a great way to up the health quotient to your favorite recipes. Bodybuilding states that whey protein is a good addition to your menu if you are looking to build muscle and lose fat. When you combine whey with a health regimen like a workout routine, this protein supplement can help pump you up with lean muscle and increase your strength, as well as help you maintain the hard body you already have. A study in Applied Physiology, Nutrition, and Metabolism stated that 35 grams of protein per meal is a target amount for a healthy diet.

You should always read the Supplement Facts information on labels  When choosing a protein powder, checking out the fine print is a smart idea. Finding a high-quality protein will not only taste better but offer you more benefits and a healthier shake. When weighing which kind to buy, whey comes out on top as far as nutritional value. The ‘biological value’, or the proportion of absorbed protein you get from your food, is generally higher with whey products. The other types of protein powders: casein, egg white, soy, hemp, and others are lower biological value. Furthermore, in the case of soy protein, there is the chance that you are getting protein derived from a GMO source. Be on the lookout for powders with a limited amount of added sugar and carbohydrates as well as little in the way of additives. Beware of the blends, suggests Oxygen magazine, powders that have “concentrates” or “solids” which can be hard on the digestive system and might cause problems like bloating or gas.

If you are using shakes to shed pounds, according to the Cleveland Clinic, choosing a powder with no added sugars or sweeteners is key.

When is the best time to throw back a protein packed shake? Some people use their shakes as a meal replacement, having one at the beginning of the day or as their lunch when they don’t have time for a mid-day meal. That said, protein powders shouldn’t replace real food, as a rule. Many bodybuilders and fitness fanatics like to imbibe before or after a workout. Some sip during their sweat session too. According to a study in the International Journal of Sport Nutrition and Exercise Metabolism, there is a small window of time when a shake is optimal for your body. About thirty minutes after a gym session, these amino acids will have the most impact on your muscles, bringing you a bit of extra strength and muscle gain. It also helps to repair muscles and recover after exercise. For weight management, the Cleveland Clinic suggests a steady supply of protein at meals to keep you constantly satiated.

In the SFH supplement world, some powders are created to take before a workout. Fuel is a great option if you aren’t going home after the gym or you need something to get your get-up-and-go going before your exercise routine. FUEL contains coconut milk, which is a natural source of coconut fat. This is considered an energy fat burns quickly, providing a burst of energy rather than being stored as fat. FUEL is a fantastic way to get your energy revved without having a heavy meal sit in the pit of your stomach and weigh you down.

How can you mainline your protein powder in the most delicious way? Shakes are the most popular way of getting your powder boost. There are many recipes, from simply adding water or milk and shaking, to combining a variety of fruits, vegetables, nut butters, and ice and blending into a creamy, frothy frappe. Depending on your favorite foods, you can mimic the taste with different shake recipes. If you’re a fan of chocolate covered strawberries, try making a protein smoothie with chocolate protein powder and blended strawberries. If you like pina coladas, you can go for a run in the rain with your smoothie made from coconut and pineapple blended with vanilla whey protein powder.

There are other ways to get your amino acids in powder form. You can use protein powder like flour and make protein-rich pancakes, waffles, muffins, cookies, muffins and more, making those treats and sweets a little more nutritious. Maybe add some powder to your coffee for a protein-infused latte. Make a batch of quick overnight oats with added protein powder for a complete meal, which will hold you over until lunchtime. Using unflavored powder can also enhance your cooking. Adding a scoop to your appetizers, like hummus or guac, could mean you will fill up faster and dip fewer chips. Or perhaps sprinkle the powder in a soup or sauce you are making for extra oomph. The powder will be undetectable to the taste buds, but the addition of protein in your diet will be duly noted by the rest of your body.

SIGNS OF A GLUTEN ALLERGY

SIGNS OF A GLUTEN ALLERGY

When you are striving to live a healthy lifestyle, there are many factors that must be taken into consideration. Many people know about getting enough exercise and drinking enough water each day, but they may still not be feeling at the top of their game, especially after eating a meal that contains wheat, barley, or rye. If this is the case, it’s possible that you have a gluten allergy or intolerance. We’ve put together some common signs of gluten allergy or intolerance, however, please consult a doctor if you feel that you have an allergy or intolerance to food or ingredients.

Some common signs of a gluten allergy or intolerance include:

Bloating, as well as other gastrointestinal issues. If you’re finding that you need to be near a bathroom and are suffering from diarrhea or constipation frequently after eating a meal, you may consider the fact that it has to do with what you ate. If it was something containing gluten, that could be a good start to see if eliminating it helps your stomach.

Abdominal pain or cramping. This is exceedingly common after eating gluten, and while it can have many explanations, if it occurs frequently after eating certain meals, it could be a gluten sensitivity.

Joint and muscle pain. It may seem like this intolerance would only affect your stomach, but the effects are farther reaching than that, and your joints may become painful or inflamed from ingesting gluten.

Skin conditions. Anything from psoriasis to alopecia could be caused by gluten sensitivity or intolerance. You may also find that you develop rashes after eating, which goes hand in hand with an allergy to food.

While there are many signs of a gluten allergy or intolerance, if you are having serious health issues, please consult your doctor to eliminate anything more serious. There are many gluten-free options on the market today, which makes this diagnosis an easy one to live with. With a few simple diet adjustments, you’ll be feeling better in no time!

 

Protein Overnight Oats

Protein Overnight Oats

Here at Sweat Factory, we love to make our oats in mason jars making for no mess prep and an easy grab and go option. Place all of the ingredients into the jar and mix until thoroughly combined. Lid the jar and place in your fridge overnight. Eat them plain or top with your favorite fruits and nuts!

 

  • 1/2 cup old fashioned rolled oats
  • 1/2 cup of almond milk
  • 1 teaspoon chia seeds
  • 1/2 teaspoon of grade a maple syrup
  • 1/4 teaspoon of vanilla extract
  • Pinch of cinnamon
  • Pinch of Himalayan sea salt
  • 1 scoop of your favorite protein powder
MAKING HEALTHY DECISIONS: FEELINGS ASIDE

MAKING HEALTHY DECISIONS: FEELINGS ASIDE

“Why is getting healthy so hard? You already know the answer – your feelings. If you feel deprived of bread, you won’t stick to your gluten-free diet. The second you consider how you feel about eating salad for the next 113 days, you’ll convince yourself not to do it. The moment you scan today’s CrossFit workout and consider how you feel about doing three sets of 45 burpees with a bunch of people in a parking lot – you won’t feel like walking out the door and going. Will sticking to a diet make you happy? Absolutely. Will seeing your friends at CrossFit and working out make you happy? You better believe it will.” – Mel Robbins, The 5 Second Rule


 

When I first read this quote in Mel Robbins’ book, The 5 Second Rule, all I could think was “wow, how absolutely true is that?” We seriously do not recognize how much our thoughts and feelings impact every single decision that we make every single day, no matter how big or small.

We rarely follow our instincts and what we feel is right. Why? Because we spend too much time making our decisions and then fear doubt, and uncertainty begins to creep in and we are left to settle and unwilling to face change.

This right here is the primary reason why so many of us struggle with getting healthy and changing our diets: we are afraid of the challenge. We are afraid of feeling uncomfortable, of getting out of breath, of entering into uncharted territory. We let our feelings dominate every aspect of our everyday life, we cannot let them dominate our health, at least not negatively.

Getting healthy can be scary because we FEEL scared of the new things we are about to face, not necessarily because getting healthy is actually scary. In fact, it’s actually the best possible thing you can do for yourself, your life, and your relationships with others!

In order to conquer these fears and move toward the health, wellness, and lifestyle that we want, we have to learn how to separate what we need and want to do from what we feel about doing it.

What do I mean by this? Let’s take a look at my daily struggle with waking up and getting myself out of bed. When my alarm goes off, my brain formulates two very different questions, one being “should I get out of bed?” and the other being “do I feel like getting out of bed?” We don’t realize at the time, but these two questions mean two totally different things.

The answer to “should I get out of bed?” is always yes. I set my alarm to give me enough time to start my day without rushing and get to my appointments on time or to work when I planned. The answer to “do I feel like getting out of bed?” is almost always a resounding no. I’m still tired, my bed in comfy, I just don’t want to start the day yet.

The key here? One question and answer is productive and makes me a better person, the other holds me back and brings me down. But regardless of knowing these things, I usually stay in bed and start my day off the wrong way because I am making my decision based off of how I am feeling, not off of what is best for me.

To begin living our lives the way we want and to begin seeing the positive changes we want to see, we must enter change, every day decisions, and our health with a different perspective. We must work to remove our feelings as often as possible and go by what is right for us both in the present moment and for the long term.

Should I start going to the gym?

Do I feel like starting at a gym?

The answers to these questions are life changing and can either propel you forward into your best life or send you falling backward. Try putting your feelings aside and look at the answers rationally. What is best for you.

We can help you on that journey

GET STARTED

#chasinghappiness

Coach Clint