8 Tips to not ruin your diet while eating out

  When dealing with people that want to lose weight, by far the most important variable is consistency. Consistency triumphs over anything else, and if you don’t have it, no matter how ideal or optimal your whole plan is, it’s going to fail. In my experience, the thing that often ruins consistency the most for my clients is eating out. They’re following their plan just fine, until a social event appears and they can’t track their food. Most of the time, they magically appear much heavier than usual. Of course some of it is water, but we both know the calories were way higher than what they should be. So here’s a few tips to avoid ruining your diet every time you eat out: 1) Abandon the black and white mentally This is biggest game-changer. This alone is half the article, but with a good reason: it’s by far the most important. When people eat-out and are unable to stick with their usual diet, they have the habit to think they’re off-diet, there’s nothing they can do, right? This is what makes it so problematic, and it’s a stupid way of thinking. It’s a logical fallacy normally referred to as false dilemma. It’s either black or white, one or zero, all or nothing. This is obviously not true, just because you can’t follow your diet perfectly, doesn’t mean you’re “off-diet”. People have a tendency to have this mentally in everything in life, but in the context of dieting it is especially bad. Let’s consider 2 different people, they both go to a family dinner. One has the off-diet mind-set,...

How to get better sleep

Most people will experience problems with sleep in their life. It’s thought that a third of people will have episodes of insomnia at some point. The causes can be physical, psychological or both. There are no official guidelines about how much sleep you should get each night, because everyone is different, but on average, a normal amount of sleep for an adult is considered to be around 7-8 hours a night, although older adults may sleep for less. Not only can bad sleep impact your health negatively, but also your training and performance. If you’re having problems sleeping, here’s some tips so you can sleep better: – Avoid caffeine or other stimulants later in the day – Avoid alcohol as this is known to disturb sleep – Don’t take naps during the day – Avoid heavy meals late at night, although a small snack is recommended. – Stick to regular times to go to bed and wake up. Even in the weekends – Minimize light during sleep as much as possible. Use thick curtains, blinds or an eye mask. Ideally your room (or your vision) should be absolute pitch black – Try earplugs to stop any noise disturbing you – Try taking a warm bath an hour before you go to bed – If possible, avoid intense exercise 2-4h before bed time – Try doing relaxing activities before bed, such as listening to calming music or reading a book – Your room should be slightly cold. Not too cold, but enough that you’d feel uncomfortable if you weren’t inside your bed. If needed use a fan or AC to...

Is strength training safe for children?

As long as proper technique is used, lifting weights is completely safe. The belief that it might stunt growth is completely false. As children age, their bones lengthen. In-between the bones, is where the growth plates are located (called epiphyseal plates). When signaled by the brain through a hormonal process, the epiphyseal plates extend the bones overtime, until puberty is finished. At that time, with the hormone estradiol, the growth plates are closed, and the height of the individual is set. For this reason, height growth is purely hormonal. The only way strength training could affect growth would be if the bone itself would break, which is almost impossible, and far more likely to happen with more common sports. Health care and fitness professional groups – including the American Academy of Pediatrics, the American College of Sports Medicine, the American Orthopaedic Society for Sports Medicine, and the National Strength and Conditioning Association agree that a supervised strength training program that follows the recommended guidelines and precautions is safe and effective for children [1-5] If a child is interested in strength training, it should be encouraged. Children of all ages can safely exercise in the weight room, as long as it’s supervised and the training program is individualized. Proper exercise progression should be used, and there’s little benefit to having a program with high volume, high frequency, or sets taken to failure. Proper technique should be emphasized, and the goal should be adherence above everything else. Weight-lifting has many benefits for health and wellness, such as improved coordination, strength, bone density and even cardiovascular fitness. Therefore, it’s of high importance...