MacKenzie Breihan

My secret project isn’t so secret anymore.

Follow BTO Fitness and the incredible life changing journeys🔥

Part of my journey since graduation is teaching others how to BEAT. THE. ODDS! Learn more by visiting www.BTOFit.com.

Great post from ⬇️⬇️⬇️


This is important...


I know it’s very easy to think the more i workout the quicker my results will come in. Well as you see here rest is just as important as exercise for the body.


I always tell clients you can’t out work a bad diet, you could workout for 2 hrs a day 7 days a week and if you’re eating like s**t you won’t see the changes.. which makes nutrition the next most important part of reaching your goals!

🤓Know Your Macros🤓
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A macronutrient is a finer form of calories which your body requires in large quantities for energy and proper body function.
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Macronutrients include:
PROTEIN🍗 = 1 gram/4 calories
CARBOHYDRATES 🍞 = 1 gram/4 calories
FATS 🥑 = 1 gram/9 calories
***We also like to throw in fiber and water as they play equally important roles in the body
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How are these macronutrients used in the body?
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PROTEINS are broken down into their individual building blocks (amino acids) which are then used as “building blocks” for tissues💪🏻. Protein are necessary for growth and tissues repair. They can be used as an energy source when carb presence is low.
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CARBOHYDRATES are the body’s primary source of energy✨. Carbohydrates are broken down into glucose, which is then used for energy by most cells in the body. The dietary fibers found in carbohydrates help promote health of the colon and blood sugar regulation.
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FATS serve many roles in the body👏. They help to regulate hormones, aid in vitamin absorption, and provide structure within a cell. Not ALL fats are created equal, and saturated fats should be replaced with unsaturated fats as often as possible.
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So, why is it important for you to track your MACROS rather than your CALORIES?
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You can certainly lose weight by tracking calories. However, two foods may have similar calorie content, but completely different macronutrient make-ups.
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So, although you may be getting the same amount of energy you have to consider what the source of the calories are. Something made up of a lot of simple carbs and fats will be broken down quickly and stored as fat. While something that has a good balance of proteins, carbs, and fats will take much longer to break down, keeping you fuller longer.
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Tracking your macros, as opposed to tracking calories, creates a balance between proteins, carbs, and fats that allows you to lose weight/body fat while remaining full and satisfied from choosing more nutrient dense foods.
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Questions on macros and how to track them?
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⬇️⬇️⬇️
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UniquePerformanceGym.com

✨Happy Tuesday Fit Friends✨
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I hope you’re having an amazing day and I want to help you make it even better👏
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How? By helping you have a great workout today. Because let’s face it, having a great workout makes every day better🙌
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So how do you insure a great workout? Just take more pre workout right🤪 WRONG.
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The truth is, there is more to a great workout than a good pre-workout!
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If you’re looking to improve your workouts, reach your goals more quickly, and crush it in every single workout, here are 6 healthy habits you should make a part of your fitness routine:
1️⃣QUALITY SLEEP: More often than not sleep is an after thought is people’s fitness routines, because they are more concerned with how much they accomplish in a day.
2️⃣HYDRATION: A good rule of thumb in 1oz of water per pound of body weight. Being well hydrated helps with proper muscle function, recovery, mental clarity, etc.
3️⃣FUEL PROPERLY: Many people overlook the importance of fueling before a workout. Without proper fuel your body will easily burn through your glycogen stores and then turn to your muscles for energy.
4️⃣PRE-WORKOUT SUPPLEMENTATION: This is intended to prime your body for better performance in the gym.
5️⃣REVIEW YOUR WORKOUT: Failing to prepare is preparing to fail; have a plan when you walk through the door.
6️⃣YOUR WARM-UP ROUTINE: Start with aerobic work to increase blood flow. Follow with dynamic work to activate the muscle group you are wanting to target.
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Start implementing these six steps right NOW and start earning better results🔥
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UniquePerformanceGym.com

🤔Does Fiber Have Calories🤔
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Let’s start by answering the question, “what is fiber”?
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Simply put, fiber is a form of carbohydrates that your body is unable to directly digest.
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Fiber is found in two forms:
1️⃣ Soluble fiber ➡️ meaning it dissolves in water.
2️⃣ Insoluble fiber ➡️ meaning it does not dissolve in water.
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Soluble fiber HAS CALORIES, while insoluble fiber DOES NOT.
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Let’s learn why🤗
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It all comes down to your bacteria. Believe it or not, bacteria outnumber your living cells 10 to 1....and they are hungry🙃
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Many of the bacteria in your body loves to chow down on soluble fibers to produce short chain fatty acids for energy. How much energy? Approximately 2 calories/gram worth of energy👏
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While as insoluble fibers are NOT metabolized by bacteria, and therefore, produce 0 calories/gram worth of energy. These types of fibers pass through the intestines and aid in digestion.
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And there you have it🤓
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Find this information valuable? Please save and share✨
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UniquePerformanceGym.com

Eat more and lose fat🤯 logically it makes no sense. To us science minded peoples, it makes complete sense🤓
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Why? Because when you’re CONSISTENTLY giving your body the information (food) it needs in order to continue to perform you will START seeing the results you WANT🔥
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Which brings me to the reverse diet👏 What is it? And how does it work?
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A reverse diet is the “diet” after your diet👏
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It is a gradual and personalized increase of calories, via protein, carbs, and/or fats. This process allows you to gradually increase calories, and reboot your metabolism with little to no weight/body fat gain.
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Reverse dieting uses the same principles as your diet: macro tracking and maintaining exercise intensity. But there is NO need for additional cardio and NO extremes involved.
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The actual numbers of a reverse diet are as individualized as your numbers would be for a cut. Everyone’s body needs something a little different in order produce the desired end result. The goal is to maintain/lose weight, while increasing calories each week (well only if you hit your number the previous week).
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When done correctly (like we do at Unique Performance) you should be able to get your caloric intake to impressive levels with minimal body fat gain🙌
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This process also increases you Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE); as your caloric input goes up, you will begin to feel more energized, and thus your energy output will also increase.
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Interested in learning more?
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Shoot us a message or head over to our website✨
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www.UniquePerformanceGym.com

Do fad diets work🤔
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If you’re looking for a “quick fix” then yes fad diets will work...for the time being.
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Why?
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🥗Low carb diet >> caloric deficit
🥑Ketogenic diet >> caloric deficit
🍗Low fat >> caloric deficit
⏱Intermittent fasting >> caloric deficit
✔️Weight watchers >> caloric deficit
🍊Paleo >> caloric deficit
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At the end of the day fad diets “work” because they are putting you into a caloric deficit when you adhere to them.
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Weight loss comes down to calories in vs. calories out. As long as you are consuming less calories than you are burning in a given day, you are in a caloric deficit, and should lose weight.
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But, take a moment to ask yourself: 1️⃣ Are fad sustainable? 2️⃣ What do I do after I have reached my goal weight?
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The answer to your questions being, 1️⃣ NO they are not sustainable long term, and 2️⃣ if you revert back to your old habits following your diet, you are easily and quickly going to gain all of the weigh back.
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So, steer clear of the fad diet trend and work to build a LIFESTYLE that is sustainable and won’t completely rock your world.
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No one plan works for everyone, but there is a diet plan that will work for everyone out there.
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Wanting to find the correct diet plan for you? Contact us today about finding the right plan for you and building a sustainable lifestyle⬇️⬇️⬇️
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UniquePerformanceGym.com

🚨Common Weight Loss Mistakes🚨
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1️⃣ Focusing on “low carb” or “low fat” diets rather than overall caloric intake. In order for weight loss to occur, you MUST be in a caloric deficit. Meaning, calories IN must be LESS THAN calories OUT in order for weight loss to occur. Stop obsessing over fad diets and start focusing on maintaining a caloric deficit.
2️⃣ Trying to adhere to an extremely restrictive diet rather than eating in moderation and restraining from over-indulging. Completely restricting yourself from foods you enjoy will most often lead to binging. When trying to lose weight, include meals and treats that will satisfy your cravings, but in MODERATION.
3️⃣ Focusing on perfection over progress. Weight loss is NOT a linear process, but rather a crazy roller coaster, loaded with ups, downs, twists, and turns. But the general trend of your journey should be a gradual decline in your weight if you are adhering to a sustainable plan!
4️⃣ Focusing on cardio over weight lifting. Cardio is a TOOL for weight loss, but it is NOT necessary. Performing resistance training regularly while trying to lose weight will allow you to maintain your lean muscle mass, which is your bodies fat burning machine👏
5️⃣ Focusing on motivation rather than momentum. You aren’t always going to be motivated, so you have to learn to be dedicated. Put one foot in front of the other and continue to work towards your goal daily. Eventually you will find your groove and everything will work itself out.
6️⃣ Focusing on the end goal rather than smaller wins. Focusing on the end goal can be extremely overwhelming, and will often lead individuals to quit before they have even started. Keep the end goal in mind, but celebrate your small successes along the way.
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Don’t get coaxed into the fad diets, don’t spend hours on the treadmill, instead find yourself a coach that will help you to build a sustainable lifestyle whilst accomplishing your health and fitness goals✨
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⬇️⬇️⬇️
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UniquePerformanceGym.com

New day, new goals, new you right?
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When was the last time you actually stuck to the whole “oh I’ll start Monday deal”?
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Be honest with yourself👏 the last time you decided you were going to start that diet or that exercise program on Monday, did it actually happen?
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If not, then why didn’t it? What was standing in your way?
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I can tell you what was. Yourself. Your mind. Your own disbelief.
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So make this Monday different from all of the rest and COMMIT to changing your mindset, your habits, and your lifestyle TODAY.
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Monday’s do provide a fresh start, take advantage of that✨
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Don’t let another Monday pass by where you set your goals aside. Be selfish. Put yourself first. Make something happen🔥
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UniquePerformanceGym.com

What is a reverse diet?
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A reverse diet is the “diet” after your diet👏
•
It is a gradual and personalized increase of calories, via protein, carbs, and/or fats. This process allows you to gradually increase calories, and reboot your metabolism with little to no weight/body fat gain.
•
Reverse dieting uses the same principles as your diet: macro tracking and maintaining exercise intensity. But there is NO need for additional cardio and NO extremes involved.
•
The actual numbers of a reverse diet are as individualized as your numbers would be for a cut. Everyone’s body needs something a little different in order produce the desired end result. The goal is to maintain/lose weight, while increasing calories each week (well only if you hit your number the previous week).
•
When done correctly (like we do at Unique Performance) you should be able to get your caloric intake to impressive levels with minimal body fat gain🙌
•
This process also increases you Basal Metabolic Rate (BMR) and Total Daily Energy Expenditure (TDEE); as your caloric input goes up, you will begin to feel more energized, and thus your energy output will also increase.
•
Interested in learning more?
•
Shoot us a message or head over to our website✨
•
www.UniquePerformanceGym.com

This my friends is why we push for progress pictures🙌 No one likes taking them, but everyone eventually appreciates the fact that we made them take them.
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was frustrated with the scale, until I showed that her hard work in the gym and consistently in hitting her macros is NOT for NOTHING👏
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This lady is killing her reverse🔥 eating more, feeling more energized, and LOSING INCHES✨
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There is a method to our madness🤯
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Want to find out for yourself? Contact us to set up your free consultation today⬇️⬇️⬇️
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UniquePerformanceGym.com @ Makutu's Island Chandler

You can’t outwork a poor diet❌ You can’t outwork an inconsistent diet🚫 And if you can...please enlighten me on the sorcery you have discovered🤯
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Yes, food may be fuel. But, it is also INFORMATION for you body🤔
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If you aren’t giving your body consistent information, how will it know what to do with it?
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The simple answer it...IT WON’T👏
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One of the most common questions/concerns I get as a trainer is, “Well I eat healthy, why am I not losing weight/fat?”
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Well, is your caloric intake consistent day after day? Is your macronutrient ratio consistent day after day? If not, well there is your answer🙌
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By giving your body consistent “information” day after day it will learn whether it needs to burn it, use it, or store it. The more consistent the information, the better your body can respond to the information that it is being given.
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REMEMBER our bodies are adaptive. When information is inconsistent, your body will struggle to adapt.
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By giving your body consistent information day after day it will adapt to what it is being given and respond accordingly (whether that be weight loss, fat loss, maintenance, or weight gain).
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But in order to determine what your body WANTS and NEEDS, the information it is given needs to be consistent.
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Struggling with consistency? Don’t know where to begin? Contact us⬇️⬇️⬇️
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UniquePerformanceGym.com