Why have a strong core?

Why is important to build a strong core?

First of all, the word “core” not only refers to the “abs’ or “six packs area”.  Is much more than that. The core muscles protect the spine from getting injured. These muscles are connected to the legs and deal with the way you sit, stand, and do a squat. Yes squat! As you can see, there is involvement of the glutes area as well. It’s not just about the abdominal muscles. When you do exercise for the core you have to train your back, glutes, and the area that connect your spinal cord and helps the body supports your spine.
The core is made of several muscles of the abdominal area: the upper abs, the side (obliques), and the very deep layers. Those deep muscles are the ones that do the good work and support your spine.
Now…to be really clear, just working the abs is not going to give you a tight core. It will in part but not entirely. You have to do moves to engage other group of muscles like muscles of the back and glutes. A move that works the core will give you better results than just moves to work your abs. Nowadays, it’s all about the core. That’s why, for example, the plank is so famous.
So from now on, why not work the core? It makes you have a flat tummy, sexy waist, and best of all…great support for your body.

How much protein is TOO much protein?


Fitness tip: How much protein is too much protein?
We already know that we need protein for our hair, skin, nails and to maintain a good lean body mass. Also, we need it because almost very function in the body needs protein.  According to the Academy of Nutrition and Dietetics, to have a high protein low carb plan is good but too much protein can be unhealthy and can have major side effects. Extra protein will NOT help build more muscle because the body will take it as calories and fat.
*** Adults should take 10% – 35% of the day’s calories.
Recommended amounts for women: 46 grams
Recommended for men: 56 grams
Who needs more protein?
– Pregnant and breastfeeding women, athletes, dieters, vegetarians, vegans.
Protein should take up no more than 1/3 of your plate at meals. But you should include some protein in every meal to spread your intake.
Adverse effects:
The International Journal of Sport Nutrition and Exercise Metabolism explains that ingesting too much protein than what you are supposed to can lead to: elevated toxins in blood, nausea, diarrhea, plus other problems. Also, TOO much is STORED AS BODY FAT.
So…if you are trying to lose weight and you are exercising and cutting on processed foods, sugar, etc…and are not seeing results and you are in a very high protein diet…maybe you should take a look at your protein intake.


The Sugar Roller Coaster Part 1

 The Sugar Roller Coaster Part 1. Is sugar our friend or not? NO!
Ok, so we already know that lots of sugary foods have high glycemic index (GI) right? So, let’s talk about the sugar roller coaster. After you eat a food high in High Glycemic Index it triggers a fast rise in blood sugar, therefore, triggering a rise in insulin. The funny thing is that BOOM! the insulin triggers a fast drop in blood sugar which creates hunger and cravings. When the blood sugar drops, the body usually burns glycogen and fat for energy (what we expect to happen at the gym after like 30mins of exercise) BUT the annoying high insulin levels blocks those processes. Then we run out of energy and the vicious cycle starts  again! What you can do is STOP eating so much foods high in GI. A GI of 40 is considered “favorable”. Stay tuned for part 2 of the sugar series…

Foods to stop sugar or salt cravings!


Nutrition tip: Foods to stop sugar or salt cravings!

Sunflower seeds (regulate your nerves and muscles), plain frozen yogurt with fresh fruit, dark chocolate (65% or more of cocoa), pistachios , mini whole wheat pretzels (packed with fiber).

This is a good example of dark chocolate and tastes pretty good!