07/20/2022
CARBOHYDRATES CONTINUED
Starches
As you know not all carbs are sweet. Foods like bread, pasta and grains are rich in polysaccharides (you’ll recall simple carbs are mono or disaccharides).
Polysaccharides are longer chains of glucose.
These carbohydrates are stored in the muscle or liver and converted later to expend energy. This is why endurance athletes use them to “carb load” increasing their carbohydrate intake before a big race or other rigorous physical activity.
Starches are found in:
▪️ white or whole grain bread
▪️ white or brown rice
▪️quinoa
▪️pasta
▪️corn
▪️potatoes
▪️couscous
▪️cereals
▪️ oats
▪️rye
▪️barley
▪️legumes
These starches/polysaccharides are considered complex carbohydrates. Most often, complex carbohydrates are healthier then simple carbs. They are more difficult for the body to break down into individual sugar molecules and therefore have a more moderate impact on blood sugar and insulin levels in the body.
Complex carbohydrates have more dietary fiber which is essential for gut health and blood sugar management.
07/20/2022
Let’s break it down REAL simple.
Carbohydrates provide the body with glucose which is converted to energy. Glucose is the main source of energy for your body’s cells tissues and organs.
Glucose is used to support bodily functions and physical activity.
The most common and abundant forms of carbohydrates are sugars, fiber and starches.
Let’s just talk about sugars today.
Sugars are carbs in their most simple form. They’re called monosaccharides (simple sugars) and include glucose, fructose and galactose.
Foods containing monosaccharides often taste sweet because our taste buds recognize them as sweet.
Simple sugars are found in:
▪️ honey
▪️ corn syrup
▪️ candy
▪️ fruit and fruit juices
▪️ some fruits and vegetables
When two monosaccharide sugars bind together they form disaccharides like lactose, sucrose and maltose. Some examples are:
▪️ table sugar
▪️ dairy products
▪️ beer
▪️ some bread
▪️root vegetables like sweet potato and carrots
Simple carbs (as listed above) are quickly absorbed by the body causing increased blood glucose levels.
People have long associated simple sugar consumption with a sugar rush followed by a crash. However studies have discovered that consuming sugary foods can actually cause short term fatigue instead. This “crash” is usually accompanied by irritability, light-headedness, drowsiness, headaches and other symptoms.
Processed foods with added sugars (candy, soft drinks, corn syrup, and desserts contain the most potent amounts of simple carbs.
07/19/2022
Hey guys! 👋🏼. I took last week off (did you notice?) but this week is a big one.
⭐️ CARBOHYDRATES ⭐️
Carbs easily rival protein in the amount of air time they get in the health and fitness industry so let’s talk about them!
What are they? What foods do we get them from? Why do we need them? Do we need them? Are they what’s making us fat?
You excited? Stay tuned…
07/07/2022
Quick story - as a teenager in the 90’s I became exceptionally interested in nutrition. Nutrition is a relatively new science and 1990 is when the FDA first required food labels to be included on food packaging.
In the youth of my mind and the youth of the science I was convinced that fat made me fat, so….I stopped eating fat. Any fat. All fat. “Fat free” was the only safe option to ensure I didn’t gain weight. 🤦🏼♀️
Needless to say, I’ve learned a lot about fat in the last 30-ish years.
Fat, like protein, is a macronutrient meaning your body needs it in large quantities.
Fat allows you to store energy, cushion organs, make certain hormones, absorb fat soluble vitamins, and helps with cell membrane integrity.
There are 3 types of fats:
Trans fats - should be cut out of your diet. These are unsaturated fats that have been altered by adding hydrogen molecules through a process called hydrogenation. You can find trans fats in margarine, shortening, store bought baked goods, and fried foods. If you see trans fat on the label it should be avoided.
Saturated fats - does not have any bends in the molecule because it’s saturated in hydrogen molecules which makes them solid at room temperature and mostly found in animal sources with high fat content. Things such as high fat beef, lamb, pork and poultry with skin, lard, cream, butter, full fat cheese and dairy. It is recommended that you decrease saturated fat intake and lean towards more healthy fats, known as unsaturated fats.
Unsaturated fats - have at least one double bond causing bends in the molecule. These are harder to stack and therefore liquid at room temperature. The number of bonds allows for the naming of unsaturated fats. MONO unsaturated fats have one double while POLY unsaturated fats have multiple or many. Unsaturated fats are considered healthy fats because they can decrease your risk for heart disease. You can find unsaturated fats mostly in plant sources such as avocados, nuts and nut butters, seeds, olives, and oils (olive, canola, safflower, etc.). They can also be found in animal sources such as fatty fish including salmon, mackerel, sardines, tuna and herring.
07/05/2022
I hope everyone enjoyed their 4th of July! 🇺🇸
Many times we beat ourselves up after a “bad” weekend but I really encourage you to break that mindset.
The best thing you can do today is NOT beat yourself up over whatever you ate/drank this weekend.
Don’t starve yourself or start eliminating things and over restricting.
Don’t add extra cardio or hours of working out.
Simply prioritize your protein ,get a workout in, eat some wholesome nourishing foods, drink your water, and go for a walk.
It’s what you do MOST of the time that matters more then what you do SOME of the time.
Ok, on to this weeks takeover.
FATS
We’re going to uncover this macronutrient and talk about all the things you need to know about it.
News flash - ❗️ FAT DOESN’T MAKE YOU FAT❗️
Stay tuned…
07/03/2022
Animal vs. Plant Protein
It’s clear that protein is important regardless of who you are, or how you choose to eat.
So what if you choose to eat a animal based diet or a plant based diet?
It’s important to know the differences between animal proteins and plant proteins so that you can adjust your food choices accordingly.
“Complete” proteins contain all the essential amino acids. “Incomplete” do not.
If you choose plant based proteins you’ll need to get more creative with your sources in order to insure you’re getting all your amino acids.
“Anabolic” essentially means BUILDING - Building new compounds and tissues, including muscle. The body uses amino acids in an anabolic state and it uses energy in the process.
This is what makes animal proteins more optimal for muscle gain.
There is nothing wrong with being plant based just be aware and make the necessary adjustments to get all your amino acids.
07/02/2022
PROTEIN
We know what it is, why we need it, and about how much to eat of it, but what does that look like in real life?
Protein is almost always the hardest macronutrient to hit. How do you get enough without running out of calories, carbs and fats?
Here are a few of my favorite protein-rich food items that I always have on hand. I enjoy them and they help me hit my targets.
Share your go-to’s! 👇🏼.
06/30/2022
Yesterday we broke down what protein is and what it’s necessary for.
But how much do you need!?! 🤷🏼♀️
The answer is…it depends.
It depends on:
❗️Goals
❗️Preferences
❗️Muscle mass/Body
We can land anywhere between 0.7g/lb. - 1.0g/lb. Maybe even more if you prefer more.
I personally love protein and eat about 1.6g/lb of body weight. But that’s my preference and it works for my goals.
I think it’s important to free yourself from the mindset that there is one protein number for everyone. It’s a range. And finding what works best for YOU is what matters most.
Here’s a quick snap shot of some go-to lean protein sources for the animal or plant based eater.
06/28/2022
Chemically, protein is composed of amino acids, which are organic compounds made up of carbon, hydrogen, nitrogen, oxygen and sulfur.
There are 20 amino acids, 9 of which are essential meaning your body requires them from food.
Just as amino acids are the building blocks of proteins, proteins are the building blocks of muscle mass.
We love muscle mass around here and YOU should love muscle too!! 💪🏽
Increasing your muscle mass is vital for:
• increasing your metabolism
• fortifying bones, ligaments and tendons
• managing blood sugar
• making every day activities easier
• giving your body shape
• decreasing disease risk
• Supporting a healthy immune system
• Regulating hormones
Simply put, protein is important! And not just for muscles, but for SO many other functions of your body.
It’s impossible to deny the hype around protein in our world today, and it is for good reason.
Most Americans are not getting anywhere close to adequate amounts of protein and is hindering their muscle mass, metabolism, and hormones levels.
More on this macronutrient tomorrow, but for now, go grab yourself a high protein snack!
06/28/2022
🚨Takeover🚨
Coach KT here. 💁🏼♀️
You ready for a little takeover??
Over the next several weeks I’m going to be jumping on here dropping knowledge, tips & tricks on various nutrition topics.
I hope you’ll follow along, learn a few things along the way, and use this information to help yourself and others reach your goals and make healthier habits.
We’ll start the first week off with PROTEIN!!!
Protein quite possible has THE biggest buzz around it in the world of health, fitness and nutrition right now, so what’s all the hype about? And is it really that important to try and get your protein from your ice cream? 🍦🤔
Well, we’re dedicating the rest of the week to the WHAT, WHY and HOW of protein.
Stay tuned…
And if you have specific questions feel free to DM me .totalwellness.
12/04/2021
Welcome our newest sponsored Fighter, Juan Adams ‼️‼️
We will be helping Juan Dominate this heavy weight division! Let’s get that Belt back 😤
09/27/2021
Congratulations to all of the TP crew who competed yesterday! We are so proud! Pt. 2
09/27/2021
Congratulations to all of the TP crew who competed yesterday! We are so proud! Pt. 1
06/18/2020
Turning Point 8-Week Challenge!
Last few spots left!
Turning Point 8-Week Challenge!
06/17/2020
Turning Point 8-Week Challenge!
Have you checked this out?
Turning Point 8-Week Challenge!
06/15/2020
Turning Point 8-Week Challenge!
Have you seen our latest news?
Turning Point 8-Week Challenge!
06/15/2020
Turning Point 8-Week Challenge!
Turning Point 8-Week Challenge!
Turning Point 8-Week Challenge!
03/27/2020
Yoga at Turning Point with Jodie
Keep moving!
https://youtu.be/thUmy_XVDV0
Yoga at Turning Point with Jodie
40 min yoga class!
03/01/2020
SHOULD YOU TAKE CREATINE??👇🏼
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🤙🏼Tag someone you think would wanna know this! Comment and save for later!
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💊Facts about Creatine?
🔹Most popular and researched supplement
🔸Improves high intensity performance
🔹Most is stored in skeletal muscle
🔸Can increase muscle growth and size
🔹Can fight neurological diseases
🔸Improves brain function
🔹Reduces fatigue and tiredness
🔸Cost efficient, safe, and easy to use
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⁉️How much creatine is enough?
This is dependent on your size and activity level but anywhere between 3-6 grams a day is sure to be enough.
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⁉️Take away message?
Creatine has been used and studies for years and has been proven to help increase performance in physical activity. Further research is showing it helps many other parts of the body. It’s safe and easy to use!
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🤘🏼Let us know if you have any other questions about Creatine down below!
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03/01/2020
Save this post📌
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One thing we have changed a lot through out the years is the way we train our Abs!
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Yah yah we all know where Abs are made but that does not mean you should not train them so when the time comes you’re ready to show off that hard work!
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These are our favorite 5 exercises:
Hanging Leg Raises (tempo)
See Saws
Ab Wheel
GHR Sit Ups
Weighted Star Side Planks
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What are your favorite Ab exercises?
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Let us know if you want us to post how to videos of these exercises!💪🏻💪🏻
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01/09/2020
Turning Point 6-Week New Years Challenge!
In case you missed it!
Turning Point 6-Week New Years Challenge!
01/08/2020
Turning Point 6-Week New Years Challenge!
Have you checked this out?
Turning Point 6-Week New Years Challenge!
01/07/2020
Turning Point 6-Week New Years Challenge!
Have you seen our latest news?
Turning Point 6-Week New Years Challenge!
01/06/2020
Turning Point 6-Week New Years Challenge!
Turning Point 6-Week New Years Challenge!
Turning Point 6-Week New Years Challenge!
12/16/2019
It’s Monday!👇🏼
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There are reasons to hate Monday’s and there are reasons to love em! We love em because it’s a new day and a fresh start to the week!
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Turning point is here to remind you guys to be sure to go out there and start this week off strong!
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Let’s hit that goal we made for ourselves. Stay motivated, stay dedicated, stay consistent, make your next actions worth doing!
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Let us hear what you’ve got in mind this week and what you’re going to do to get there!
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@ Turning Point Strength and Conditioning
09/28/2019
Congratulations to .saad for making her verbal commitment to Washington State University to play D1 soccer! We have enjoyed being part of your training and wishing you the best of luck!
09/05/2019
Turning Point 6 Week Challenge!
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Come train with us and lose body fat, get in great shape and have fun doing it! Our 6 week challenge gives you unlimited access to all our conditioning classes as well as a custom nutrition plan. We will teach you what it takes to be successful in order to achieve the goals you want.
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Weigh ins start September 13th and 14th. During this time you will step on our machine to see your starting point. After this we will take ‘before’ pictures followed by creating custom macros for you. We invite everyone to come to our lecture talk at 11am on Saturday the 14th to better understand nutrition and macros.
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This challenge our trainers will be doing the challenge with you and everyone will be split up into teams! That’s right you will be held accountable during this challenge. We will have a male and female overall winner as well as a winning team. The winner will be the client and team who loses the most relative body fat percentage.
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DISCLAIMER: this challenge is for serious clients only. Those who have been cleared by there doctors to workout and those who have a drive to change themselves. All clients must take pictures (we don’t share them without your permission)
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Price: $75 for members and $150 for non members. This is our best deal to train with us! DM for any additional info or how to sign up!
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@ Turning Point Strength and Conditioning
07/03/2022
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