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Maintain, Don’t Gain

By | Diet, Training Program

The holiday season! What joy! Parties, gifts, family, friends, food, drinks, food, sweets, food, food, and more food.

It can be merry, but oh so exasperating for the fittest mentality. This is the time when you are put to the test. Most bodybuilding and fitness competitors are in their ?off season?. Even those who are workout enthusiasts tend to let things slide. ?How can you avoid this seasonal pitfall? Let?s look at some tips to keep you your healthiest during the holiday season!

  1. ?Treat yo?self ?? once a week. You certainly deserve to taste a few yummy treats, but don?t make it a daily thing. Slow it down and enjoy the holiday party beverages and snacks during your office party. Don?t partake on a daily binge of the treat table or you will quickly see how your hard work throughout the year can be sabotaged.
  1. Never arrive to an event when you are famished. During your prep for the evening, make sure you eat a healthy snack or even a full meal. When you have a ravenous feeling, you will lose your mind and not be able to control what you ingest. The drop in blood sugar is the cause of this temporary insanity that causes us to eat things we normally wouldn?t touch.
  1. Engage in a new type of physical exercise or give your old routine a twist. This is my personal favorite when it comes to changing things up. Your norm is walking on a treadmill? Try walking outside. You visit the same gym each week? Try the new one down the road. Most new gyms offer trial memberships or a free day pass. How about your workout? Are you completing the same reps with the same number of sets month after month? This is the time of year when you can take a new class, find a new workout partner, or even hire a trainer for a couple of sessions.? TKO Nutrition has some excellent recommendations for trainers. Email [email protected] or [email protected] for more information.

Fast weight loss or gain is never healthy. This is the way that your body tells you that something is wrong. If you do gain a few pounds during the next few months, do not expect that you will lose it quickly in the Spring. Start simple! Make sure you are monitoring yourself on a weekly basis so that things don?t get out of hand. If you would like a holiday meal plan, winter workout plan, or just want to add some different supplements to your regiment, please reach out to TKO Nutrition so that we can add some more ?HAPPY? to your holidays!


L-Glutamine | TKO Nutrition


By | Supplements

Gluta? what?? Are you talking about my butt?

Well, no? not directly. It?s called GLUTAMINE, and it is an amino acid that is highly effective for a variety of reasons. This amino acid is valuable for everyone. It is one of our top three recommended products right behind multivitamins and protein for our clients.

Here?s why:

  1. Recovery ? One of the best ingredients to put in your post workout drink is glutamine. It optimizes recovery by helping your muscles recuperate and alleviate soreness after a strenuous workout. Supplementing glutamine can minimize muscle breakdown and improve protein synthesis.
  2. Immune System Health ? Whether it is flu season, stress of a busy lifestyle, an illness or an aging body; at one point or another we ALL find that we experience a breakdown in our immune system. The immune system uses glutamine as an important fuel source. If your levels drop, then your immune function could follow right behind it.
  3. Stabilize Blood Sugar ? To avoid the spikes and dips in your blood sugar caused by poor nutrition choices, glutamine can be added to smooth these out these dramatic shifts. When changing up your meals to healthier choices, glutamine can ease the transition by suppressing the sugar cravings. Sounds like a win-win situation?

Whether you are just starting out on a new meal plan, or have been questioning why those people at TKO Nutrition continue to ask you if you want it added to your smoothie, now you have the information that you need to make an informed decision about what supplement is best for your body. Do you want it shipped directly to your door? Then order by clicking here.


By | Diet, Training Program

For the past several months, I have discussed establishing healthy patterns within your daily life to help you accomplish your personal goals.? To conclude this point, I will explore how to achieve this in relation to the other essential parts of your life.

I believe in a life of balance. Notice that I did not say that I have a life a balance. However, I do think it is an admirable trait very much worth my aspiration. I always think of a life in balance not as a seesaw, but more as a triad. Each point is an essential part of your well being as a human.? I will explain a little more about each point.

  1. Make time for your family. Not too many mothers I know need to be told this tidbit of information. We do it in our dreams. It comes as naturally as breathing. It goes without saying that this is a given.
  1. Make time for work. Most professionals that I know love some aspect of their job. They may get aggravated, tired, or frustrated, but they really do love the core of their career. A formal or informal work clock usually dictates time for work. You either must be at work at a specific time, or you must attend to certain tasks before you are comfortable leaving for the day. The end of the day is becoming increasingly blurred due to the influx of our personal devices that make us accessible beyond the standard workday. That is not my focus, so I will leave it at that for now.
  1. Make time for self. In my mind, while you are reading this, I see you coming to an abrupt stop at this point. I am picturing an old-fashioned Wile E. Coyote running as fast as he can after that roadrunner reading about family (check) and work (double check) then self?. Oh No! There?s the Grand Canyon ahead! Put on the brakes! As much as we tell ourselves that we SHOULD make time for self, sadly, it is usually the last thing we attend to in our daily lives.

One of the worst things that you can say to someone who exercises daily is, ?Oh, I wish I had time for that.? Do you really think that person has extra time that you don?t have so that they can stroll to the gym and embark on a 2-hour training session? There have been very few times in my life where I have not had time to exercise or workout on a daily basis. Please note the words ?very few?.? I incorporate it into my daily life. I do not incorporate television, movies, or solitary games into my daily life. That is the trade off I make. I love a great game of Candy Crush as much as the next person. I have to let something fall off my plate in order to make something else fit. Some can consider an everyday exercise program extreme; however, making time for your physical health on a daily basis is NOT extreme.

I believe there are three ways in which you can balance self: physically, socially, and spiritually. TKO Nutrition can help you with one of these components ? the physical. Whether it is your diet or your physical activity, we can design a personalized program that will get you on the right track to becoming a more balanced individual.

Start here: http://www.tkonutrition.com/diet-plans/


By | Diet

You have identified the habit, determined the why, so now it is time to put the new habit into action.

Last time, I shared that I have the habit of eating processed foods when I get home from work. I figured out that I am doing this because my blood sugar has dropped and I am not making wise food choices. What should or can I do to prevent this? Well, I need to eat! I also need to make a better plan. After work, I am hungry. That is why I am in the habit of eating junk when I get home. A better plan is to stabilize my blood sugar before I get to the ?I?m starving? point.

In real life, I have tried a couple of things to fix the problem. If I make myself a quick protein shake (whey, ice, and water) before I leave work, then I can drink that on the way home. The protein fills me up. I have also implemented different foods. For example, during winter, an icy protein shake doesn?t sound appealing at all. Therefore, I prepare an additional meal that I eat before I leave work. It isn?t a huge 4-course banquet. It is enough protein that stabilizes my blood sugar and forces me to avoid the crazy pantry raid when I get home. This requires PREPARATION on my part. Not for the zombie apocalypse, just for my body?s normal ebb and flow as I move through my day.

I have also tried a couple of things that did not fix the problem:

  • I replaced the food with walking the dog. Can you guess why this did not work? I wasn?t looking at the ?WHY? of the habit. I was trying to replace the processed food with physical activity. EPIC FAIL! The reward of food needed to be replaced with food. Food QUALITY was the change that needed to happen, not replacing the food with an adorable 4-legged creature.
  • Another thing I tried was the attempt to avoid food, period. You can just imagine the negative results of that one! My mood was horrible and starving yourself is NEVER the answer.

You see, the reason why some people can?t make a change is because they try to DELETE something from their routine. Your brain says, ?NO WAY? to this. Your brain loves the fact that you brush your teeth every night before you go to bed. Your brain adores that seatbelt before you put the car in reverse automation. Instead of removing the norm, you have to replace the issue with a different activity so that your brain gets the same reward.? I had to replace the junk food with good food (protein shake) so that I still get food.

TKO Nutrition would love to help you put your new habit into your routine. Email [email protected] to set up a consultation so that you can get the results you deserve!