Fuelling your Body and Workouts for Fat Loss,Performance and Muscle Growth

 

 

 

No matter if your goals are fat loss, optimal performance or lean muscle growth, your nutrition and the way you fuel your body is going to be key to your success. If you want to ensure that your workouts will garner fat burning and muscle building results, you must be intentional about what you eat, taking care to feed your body what it needs.

Many trainers and professionals will say nutrition is 80-90 percent of your success and I agree 100%.  In fact “You Can’t Out Train A Bad Diet”, no matter how many workouts, how intense or crazy they are…if you are not eating the right foods, at the right times, YOU WILL NOT GET RESULTS!

Trying to work out with a body that is starving for essential nutrients will end only in frustration; and frustration eats your momentum and resolve with a voracious appetite.

Make the most of every minute you work out by fueling your body sensibly before and after.  Let’s look at the basics.

Nutrition 101:  The Foundation:

The big three nutrients that you need to be concerned with are carbohydrates, protein and fat.  An eating strategy that balances these three macro-nutrients will skyrocket your fitness results.

·       Carbohydrates:  Some have argued that carbohydrates are the most important nutrient that you can consume, because carbs fuel muscle.  Every time you move one of your muscles, you are using carbohydrates. Your body breaks down carbs into sugars and then stores them in your muscles and livers.  If you eat more than can be stored in either of these two places, the excess is stored as fat in your body. Also when it comes to fat loss, eating the right carbs after your workout is going to make ALL THE DIFFERENCE to your fat loss success, as carbs replenish all the glycogen stores that you lose during a HIIT or cardio workout.

Good sources of carbohydrates are complex carbs like, steel cut oats, sweet potato, quinoa, vegetables, fruits and beans.

·       Protein: In order to build muscle, you must have protein.  Protein is the building blocks of our body and because our body does not naturally produce protein, which must be eating quality sources of protein on a daily basis.

Muscle is the foundation for everyone and whether you are male or female, young or old your workouts should have a muscle building element included.

Muscle also plays an important role in making you more anabolic and metabolic so you can burn more calories and fat at a resting rate.  The more muscle you have, the more efficiently your body can uptake glucose from your bloodstream.

Protein also has the highest TEF (Thermic Effect of Food) which means it takes the body more energy (calories) to digest proteins, so the more quality protein you can have the more fat you can burn…I like to say you should have a source of protein with each meal.

It is important to eat protein daily, because your body cannot store protein very easily.  Protein from animal sources is the easiest way to get complete protein, but plant-based proteins can be combined to provide complete protein as well.

Great sources of protein is lean meat, fish, eggs, Greek yogurt and Grass Fed WheyProtein Powder.

·       Fat:  It is unfortunate that fat came under such fire during the last decade or so.  Fat is essential and you need a lot of it. The key is to know what kind of fat to eat.  Avoid anything that is hydrogenated or partially hydrogenated. These fats are also called trans-fats and are very unhealthy.

Instead try to get the majority of your fats should come from monounsaturated and polyunsaturated fats like olive oil, coconut oil, nuts, seeds, avocado, wild-caught fish and free-range animal products such as grass-fed butter, Greek yogurt, organic poultry, Omega 3 Supplement.

Finding the Balance

If you are like many people, you are often confused about how to balance out the different kinds of foods you eat.  It seems as though there is a new diet promotion every day, promising all sorts of miracles.

Most of them are too restrictive and not sustainable for a long period of time for you to get results. Plus most of these restrictive diets are not giving us the daily ratio of macronutrients that we will need to lose weight, build muscle or improve athletic performance.

The key, however, to fuelling your body is balance and moderation.  Starting with a ratio of 45/30/25 (carbohydrate/protein/fat) will bring the best results.

Start here and then adjust the ratios to see what best suits your body and goals.

Remember:  you must give your body what it needs to perform.  If you don’t, you will end up tired, weak, and prone to frustration because you will not be getting the results that you are striving for.

The better you fuel your body, the better it will serve you in your pursuit of fitness and health.

Get it Done!

Your Friend and Fearless Nutrition Coach

Momma Fearless xo 

John Wayne Parr Seminar at Fearless MMA September 14th, 2018

Fearless MMA is proud to announce that 10 x Muay Thai/Kickboxing World Champion John Wayne Parr is coming to Fearless MMA for a members only seminar on September 14th, 2018 from 6pm – 9pm.

We are super honoured and humbled that Wayne would take the time out of his busy schedule to visit us.  Wayne is visiting Toronto as his daughter has a Muay Thai fight on September 15th.

Our friend and colleague Tony Monoharan from Diamond Muay Thai has put together an amazing event celebrating women in combat sports called, She Fights! Jazzy Parr is on this fight card and Rick and I will be going to the event with Wayne to support him, his daughter and all the athletes there.

We are so excited that the striking combat sports of Muay Thai and Boxing are so alive in Ontario and Canada!

Spring Time is Coming, can you feel it?

Hi Everyone,

Just a quick update about club going-ons as we wrap up winter (fingers crossed) and welcome in Spring.

Can you imagine that in about a month or so we MIGHT be able to open up the roll top doors at the back of the club and feel the warm breeze float in?!? We are super excited!

A very big thank you to Alyssa Raye Productions for coming in all last week and filming (with Billy) as we are working on launching our new club and Alyssa is helping us send our message!  What is our message? That we are the BEST MMA club in York Region that focuses on fitness, discipline, inclusivity and is generally all around a pretty bad a$s workout.  Not for a faint of heart, Fearless MMA has top level coaches that motivate you to reach your personal fitness or mental wellness goals.  Because healthy body = healthy mind, right?

Keep your eyes peeled in the coming weeks for our videos to be splashed across social media and our website and thank you to all our coaches and members that participated in the videos!

Next, we have new and pretty fabulous merch coming in next week – new fresh designs, hats – flat brimmed and curved – hoodies, tanks, t’s and more!  We will post them on our social media as we get them in.  Luckily we were able to do some larger runs and have therefore been able to keep the cost pretty reasonable.  And thank you to Canadian Custom Apparel for working with me through my design process, I am a fierce lady boss and tend to sweat the small details for the sake of my brand.  Interesting FACT, we get inquiries all of the time to buy our merch from non-members!  Such a flattering request, but unfortunately you have to be a member of Fearless MMA to wear our brand – why?  Because we ARE our brand, YEY!

Lastly, fight team members and events… We are going to be super busy out on the road fighting in the months to come.  So far, off to a great start in 2018 with Caden taking the Ascension Super Heavy Silver in GI and Gold in NoGI over the past weekend – way to go Caden! And yey to Dimitri for completing his first competition! Next up at the end of March is the boxers, we are busy preparing fighters in the club.  Remember that if you aspire to spar or compete the first step is getting your competitive membership in your respective sport – please come to the office if you have questions I would be happy to answer them!

We know that the club has been unusually busy during this month, and as we increase our marketing and presence on social media outlets we are increasing the membership base steadily… Infact, this has happened much faster than Rick and I have anticipated.  We are monitoring the class attendance closely and will for sure add more classes if the hours get too busy.  We just wanted to let everyone know that we are aware and keeping an eye on it, it is our intention to keep the class numbers smaller for more one on one attention of each of our wonderful members!

We have a lot of fun and amazing things up our sleeves for this coming spring and summer, stay tuned for more updates and details to come!

Hugs and Punches,

Momma Fearless x

 

We’ve Moved!

Still in Aurora, just around the corner from our old location.  Same great town, but an amazing fresh facility!

Located at 240 Industrial Parkway South, Unit 7.  The new Fearless MMA boasts 7000sq ft, a dedicated coaches lounge, waiting area, change rooms with shower, weight room, boxing ring, MMA cage and much much more!

Come and check out the new digs, try and class and get moving today!  We cater to all levels of fitness and all ages!

Happy New Year!

Team Fearless

GSP Vs Bisping Who Have you Got?

Anyone who knows Fearless MMA, knows that we are big fans of British fighters.  On this occasion though, with Georges St. Pierre matched up against our friend Michael Bisping – we are not so sure!

Here is the official word on the street:

Division: Middleweight
Records: Michael Bisping (30-7), Georges St-Pierre (25-2)

Depending on the person, the middleweight title fight between Michael Bisping and Georges St-Pierre is anything from the worst fight in the history of this planet to the most interesting contest in the UFC in a long while. Frankly, pretty much every take on the fight is correct.

Bisping vs. GSP is competitively questionable. While Bisping hasn’t been especially active as UFC champion for a number of reasons, St-Pierre is nearly four years removed from his last fight. Worse yet, he will be fighting at 185 pounds, a weight he’s never competed at, against a former 205-pounder even though he recently discussed a potential move to 155 pounds.

It’s also a big step forward for fighters rights. UFC President Dana White, for whatever reason, did everything in his power to sour fans both fans and fighters on this bout. Bisping and St-Pierre, two fighters who have sacrificed a lot for the UFC, were undeterred by this and worked together to force the company to repay part of its debt to them.

Despite that, there’s no denying the fight gums up the works in the middleweight division. While oddball title shots can sometimes be justified by the lack of an obvious contender, there is no shortage of competition at 185 pounds, with Robert Whittaker, Luke Rockhold and Anderson Silva all having claims to a crack at Bisping’s throne.

Still, there is enough history on the line that it’s possibly justified. St-Pierre is already in the “greatest of al time” discussion, and becoming the fourth person ever to hold titles in two UFC divisions could put him over the top. On the other hand, Michael Bisping already owns a win over Silva, who many consider to be the GOAT, and adding GSP to his resume will give him an on-paper claim to that title.

The arguments for and against this bout keep on going, but no matter how any fan feels about this contest, it’s happening. So, how will this one go? That’s anyone’s guess, but the odds are heavily in Bisping’s favor.

While GSP is the better pound-for-pound fighter, the ring rust and size differential likely will be too much for him to overcome. He is a wily one, though, so there is a definite chance he can out-savvy the historically mistake-prone Bisping.