The Importance of Nutrition

Left: 6 hours in the gym & poor nutrition, Right: 2-3 hours in the gym & good nutrition

A few months ago, I was living in another country to study abroad for the semester. Prior to that, I was already into fitness, doing mostly HIIT and strength training but eating restricted calories due to my busy schedule. I was very active and ate very little, but that gave way to a bad transition to my life as an international student.

Living away from home meant I had to prepare my own meals to fit my nutrition plan and finding the right gym. The second part was easy: I had a lot of time to spare for training as everywhere "fun"(I.e. shopping centres, etc.)  closed as early as 5pm and I would get bored. I enrolled in a gym with multiple branches in the city and in the suburbs near my house; I even got into Muay Thai and yoga. At the time, my regimen consisted of: 1-2 hour/s cardio/exercises that I considered as "warm-up," 1 hour Muay Thai training, 1 hour yoga class, 1-2 hour/s cardio/weights. On days that I had nothing to do, I could spend up to 6 hours straight at the gym (not as high-intensity or as continuously). 

At first, I also had good nutrition: I would go to the market at least once a week to stock up on fresh produce. I would bring loads of fruits and meal-prepped lunches to uni and limit my intake of "nasties" (i.e. fast food, packaged food, anything that didn't come in its "natural form"). I would eat out at vegan/vegetarian/organic/paleo restaurants and food co-ops. But that was the thing: I ate out a lot. Eventually, I started to eat "nasties" as well and yo-yo between cutting (limited calorie intake/caloric deficit; sometimes I would even struggle to reach 1000 cals and only end up with a 500-700 calorie intake for the day) and "unintentional bulking" (intake of beyond the maintenance). I always had brunch out with my friends or even went to brunch places alone; it became my way of exploring the city: through trying out all the food festivals, markets, and restaurants.

Although I don't regret all those experiences since it was while I was "travelling," it left me weighing [x] pounds heavier and insecure of how big I had gotten. (And people did notice, I was at my heaviest and biggest.)

When I got back home to my own country, I tried to shake off the unwanted pounds by desperately trying quick fixes. I tried them all and failed hopelessly: the Master Cleanse, the Military Diet, starving myself, etc. and would always give up or fail halfway because they are seriously not sustainable. The worst part was that it triggered my hyperacidity and ulcers; eventually I even wound up having to check myself in the ER for how bad my ulcers have gotten.

Suffering from ulcer/hyperacidity meant that I could no longer starve myself to get skinny. I had to listen to my body or else it would punish me with extreme agonizing pain --  pain that can leave me bed-ridden, bloated, and almost crying. I would eat crackers like crazy every time I got hungry. I could not miss a single meal and all the food I ate had to be basic/not acidic.

Eventually, as I got better, I made more advancements to better health by joining a new gym and by focusing on my nutrition. At first, I struggled with getting my gym flow back on because I had been gone for some time due to having to readjust back into the country and because of my ulcer (trust me, it was bad). From having to get a trainer and forcing myself to workout, to now being in love with the gym that I hate getting sick because it meant I have to miss training. 

I started with doing treadmill HIIT (5-10 mins walk, 20-30 mins HIIT: 1 min intervals of speed on low and high, 10-20 mins walk). At first, I feared weights because I thought they were what made me bulky back then (it's a common misconception), which is kind of true because I was doing them wrong before. I ate less and regained my strong discipline when it came to abstaining from "nasties." I have cheat days (they reduce cravings and  tendency for binging) but all the other days of the week, my diet is extremely clean (without me feeling like I'm suffering).

Nowadays, I train around 4-6 times a week, mostly lifting and weight training capped by cardio (I'm eventually gonna switch it up for HIIT again soon because I know it's better for my fitness goals). I have packed meals (meal prep) every day which is focused on meeting my macros and caloric needs. Although the truth is that sometimes I still fall below a safe caloric deficit, I'm currently researching and putting in more effort into eating more (funny how this is my problem now). As I was heavily dependent on carbs such as fruits (fructose) and crackers before, I now try to up my protein intake.

My daily meal intake (although I need to fix my macros and caloric intake) consists of: breakfast of rolled oats, bananas and chia seeds; lunch of protein (chicken, salmon, fish), veggies, and slow digesting carbs (boiled sweet potatoes) -- depending on when I'm gymming (*some bodybuilders stand by a "no carbs before training" rule as it can ruin your workout by making you lethargic and sluggish); and very light dinners. Snacks would be a pack of Jacobs Low Sodium High Fibre crackers (helps with my acidic stomach), or boiled plantains, or apples, or other fruits depending on when and if I get hungry*. I don't feel restricted with my diet though, because as a uni student I have allocated feeding times, and to be honest I really love eating healthy and I do love the taste of these seemingly "boring" foods.

[*Note: I'm currently cutting so this is a caloric deficit.]

I now do a lot of research on the right types of natural vitamins (all natty) to take for muscle recovery, avoiding DOMS (delayed onset muscle soreness), and how my body deals with protein and fat. I "supplement" my training with caffeine (coffee), green tea extract (helps in fat burning), aloe vera (digestion/ulcer), and tart cherry with turmeric (against DOMS).

Current goals: building my glutes, losing more fat specially in my arms, stomach, and inner thighs, and overall sculpting my body. Still a long way to go from being in "fitness model" physique. 

Always remember that everything is possible with the right amount of time, patience, effort, hard work, and genetics.

Clean Eats: Easy Breakfast Ideas

BREAKFAST: PANCAKES

• 1 banana

• 1 egg

• ¼ tsp chia seeds

- mash banana and egg in a small bowl

- add chia seeds and mix well

- cook in a pan (heat on medium) using coconut or pomace olive oil)

BREAKFAST: YOGURT, BANANA, MANGO

·       1 yogurt

·       1 banana

·       1 mango

BREAKFAST: GREEN SMOOTHIE, PROTEIN CEREAL, ALMONDS, COCONUT, FLAX + CHIA SEEDS

·       Green smoothie (1 cup greens, 1 cup fruits, any + 1 tsp plant booster: maca/spirulina/chlorella/wheatgrass)

·       ¼ cup protein cereal (chocolate)

·       6 almonds

·       3 tbsp shredded coconut

·       1 tsp flax seeds

·       1 tsp chia seeds

Detox: Cucumber Water

More than just a mask

Cucumbers get their fame from pop culture and media, how they are always shown as eye masks to help hydrate and reduce eye bags. But they have more than just external uses -- when infused in water, cucumber water also provides healthy hydration to the body.

Bye-bye bloating

Cucumber water also reduces water retention, which is responsible for water weight and bloating. As a detoxifying agent, it helps flush out harmful toxins because it contains antioxidants that combat free radicals. 

Livestrong recommends to soak them overnight to allow ample time for the flavours and nutrients to seep into the water. 

If you want to spice things up, try adding these to your basic cucumber water:

• mint - refreshing and cooling, perfect for hot summers

• lemon slices - chockfull of vitamin C and reduces inflammation (more on this in a later post)

• berries such as blueberries and strawberries -  for that extra boost of antioxidants 

Cutting Week Survival: Low Calorie Snacks

Cutting week: the week wherein your calorie intake has to be in deficit (below maintenance) to shed a few pounds. Being in a calorie deficit is hard because it limits your calories to a certain maximum, also limiting the type of food you can eat for that week. Imagine trying to snack on a 500 calorie bag of chips, with a maximum calorie intake of 1000 cals - that's half your daily intake already!

Snacks that are low in calories are great for cutting weeks because they help reduce cravings and excess snacking, aka they help keep you sane.

Baby carrots

Source: imgkid.com

Baby carrots are my staple when cutting. A medium baby carrot is only around 5 calories; 100g of it is only 35 calories! It's great because carrots are rich in beta-carotene, which is converted into vitamin A in the body. They make great filler snacks in between meals because they are easy to calculate into your macros. Baby carrots also taste sweeter than regular carrots and need not be cut into pieces -- you can simply wash them well (best if organic), or peel them if you prefer, and munch away. 

But be careful because eating too much carrots (or other food rich in beta-carotene) can cause your pigmentation to turn yellow or orange, a strange condition known as carotenemia. Don't be too alarmed: this condition is harmless; with reduced beta-carotene consumption, the pigmentation will fade and skin will return back to normal.

Puffed corn

Source: Arrowhead Mills 

I always pack a zipbag of puffed corn (sometimes with a handful of almonds) when at work. It's great for mindless snacking (instead of chips/). Since it is mostly comprised of air (puffed) it has limited calories and unlike its fatty counterpart, flavoured popcorn, it comes in a more natural form: free from butter, added salt (too much sodium = water weight and bloating), and other nasties & baddies. Although at first it will seem like an acquired, sort of bland taste, the flavour gets you hooked eventually. The taste is similar to unbuttered popcorn, but less bland and more flavourful.

Puffed corn is also good for people cutting who have ulcer or hyperacidity as it is a basic food and can be something used to put a little something in your stomach in between meals to prevent it from becoming too acidic.

Cold-brew coffee

Cold brew coffee is a great alternative for a caffeine fix (rather than lattes with copious amounts of sugar and milk/fat-laden cream). The process of extraction (in low temperature water for around 12 hours) leaves the coffee without the bitter acids of roasted/brewed coffee. Hence, you don't need to add sugar or milk for it to taste great! It has a nutty and almost chocolatey taste, a great replacement to black coffee (low in calories which makes it a common staple in most gym-buffs' regimen) that can taste too strong or bitter. Cold brew also has high caffeine content and coffee has been proven to help with fat loss. (Bonus: caffeine helps amp you up for a workout!) 

Fitness Blogging

Writing about fitness is difficult for a multitude of reasons. People have different fitness goals and beliefs. I have friends who swear by the IIFYM/flexible dieting lifestyle, who favour whey even after my incessant coaxing into converting towards hemp protein, who are aiming to get wings/quads/delts/etc. I know girls are extreme cardio bunnies, or those who only go to the gym for the group classes. The bottom line is, it's hard to write about something that is so subjective.

Right now, my regimen consists of either weights-rowing-core-(attempted) Muay Thai (since I haven't trained in ages), or HIIT-weights-core, or even just pure cardio. I'm aiming at building my endurance (my friend convinced me to join her on a 10k marathon -- yes it's just 10k but I have a love-hate relationship with running, okay?), toning down (getting to sub 10% body fat), and building strong curves (hello, squats). Although I love having friends gym with me, we usually break apart at the gym to complete our own regimen. My male friends usually stay at the weights area and lift heavy, building certain muscle groups (leg day, chest day, etc), whereas I try to do full body as much as possible.

It's important to establish your own fitness goals and work on your own regimen. As fun and interesting as it is to do the same workouts as your friends or what you see online, you have to remember to check if those workouts reflect what your goals are. Do your research and figure out what your goals are --  what your body needs.

Review: Barney Butter Crunchy Almond Butter

Barney Butter's Crunchy Almond Butter is my number one guilty pleasure. I have to stop myself from consuming the whole jar (yes, it tastes that good) and although I'm sad when the jar is nearly empty, it's a good excuse to finish every last bit of it off (straight off the jar, mmm).

Overall, the taste is a medley of sweet and salty; the right balance of smooth and sticky. The surprising little bits of roasted almonds are a treat, hidden in the creamy butter. 

Nutrition wise, almonds contain unsaturated good fats and Omega-6. They also top the list of "filling food" making it a good snack choice (if you can control yourself from consuming the whole jar, that is). Other benefits of almonds include antioxidants, Vitamin E and magnesium.

The ingredients listed on the jar show that it is made mostly with almonds (first listed is always majority of what is contained, take note), and that it contains no hydrogenated oils and HFCS (high fructose corn syrup).

Below is the nutritional facts for those concerned with their cals/macros:

Source: Barney Butter Official Site

Recipes/Ideas

Source: leegaines.com

My favourite way of really tasting this almond butter (aside from licking it off a spoon) is eating it with cut and peeled apples. I always peel the skin off apples, a) as personal preference; I find it too bitter/dry, and b) because preservatives and fertilisers may have contaminated the thin skin.

For breakfast, I always have cooked rolled oats (this one is with red quinoa) with a bit of honey, for taste. The almond butter helps create another dimension of flavour that is not just oatmeal. I mix in a tablespoon or so really well and the flavour and crunch boosts my breakfast. The protein and fat also help balance the carbs.

As a snack, I packed an almond-rye sandwich using 1.5 tbps of almond butter sandwiched between 2 rye crackers. Rye crackers are low in calories and fat and provide hefty amounts of fiber and protein. Benefits include calcium, magnesium, iron, potassium, etc.

The fibers in rye help aid digestion and is good for weight loss as it is filling. In cracker form, it also provides crunch and lots of chewing, which studies have shown help tell the brain that you're getting full.

There are a lot of ways this almond butter can be used but my bottom line is this: it tastes so amazingly good, you really should get your hands on a jar asap!

Fitness for Starters

Personally, I don't see fitness as a journey. It's a lifestyle: a way of life.

But as a beginner immersing into this new "way of life," there are uncharted waters that can be a bit daunting. First time at the gym --  what if people stare and think I'm not using the machines right? Not having a gym membership -- does that mean I can't be as fit as my fitspirations? Or there's the simple being-too-lazy-to-even-workout dilemma.

Here are some fitness hacks I have which can help you get started:

GYM HACKS:

• I make it a point to find a gym en route to/from uni or work, so I won't have an excuse not to go

• On the way to the gym, which is in the 4th floor, I always use the stairs as a warmup/cooldown

• If you're really lazy to do intense workout, bring a book or a tablet with a movie/show: instead of idly sitting at home (probably munching on snacks), you can multitask and read/watch while walking on the treadmill so you will at least burn some calories. Keep your speed low to avoid any accidents

• Find a workout you really like and stick to it at first. This will give you a positive association with working out and keep you coming back for more. (*Adjust eventually to something more challenging or more fitting to achieve your fitness goals)

• For girls: If you're still shy about working out in front of guys, some gyms have a female-only area

• If you feel like traditional gyms (the likes of Gold's Gym or Fitness First) aren't for you, try a martial art, they still use a "gym," just a different sort and a different sport

GYM-FREE HACKS

• Workout DVDs/Ebooks: personal faves include Kayla Itsines' BBG and Shaun T's Insanity (Insane Abs) 

• Get a yoga mat: this is perfect for home workouts, especially for core

• Always take the stairs, and use your glutes when going upstairs (or even skip a step to increase level of effort for your glutes)

• Go running/walking with a friend. Even if you spend most of the time laughing and talking, you're still staying active!

• Do chores such as washing the car, cleaning the house, or even just walking the dog

• Babysit. I once volunteered as a child caretaker for little kids and toddlers and let me tell you, running around and carrying those cute little rascals for a whole morning was probably equal to a gym session of HIIT and weights

• Some household items make great cost-cutting equipment: 1L (or any amount, subject to workout) filled water bottles can count for weights, paper plates are perfect for pikes and crunches (hold them against the floor with the tips/ball of your feet while on a high plank position), chairs are great for tricep dips and elevated one-legged squats, and I'm sure there are a thousand other items that can be multi-purposed into workout equipment

With that said, there are no more excuses left! These hacks can help you get on track with this new lifestyle and eventually, you would even find your own.

Remember, it may be tiring for now but the endorphin rush will eventually take the load off! Have fun!