Bods By Baird Personal Training LLC

Listening to your body from BOTH a physical and mental health response is the BEST way to asses if you are getting enough food in your day to day diet.

Proper fuel and nutrition is KEY for day to day bodily functions, body composition progress, mental health stability, and OVERALL FUNCTION!

If you are not eating an adequate amount of food your body will notify you through several identification factors:

1) Energy levels (low energy, lack of desire to complete tasks, sh*tty workouts)

2) Hunger levels (always hungry, never satisfied)

4) lack of sleep / waking up hungry (inadequate sleep can impact EVERYTHING.. so if you are waking up hungry this is key sign of too low of calorie intake)

3) Mental focus (foggy, tired, uninterested)

4) Thought process focused on eating foods / constant cravings (can’t focus on anything other than eating is a good sign that you should be satisfying your body more regularly)

5) Mood irritability

6) Improper digestion (irregular / lack of 💩)

7) body composition changes or lack of (not gaining lean muscle, looking flat, etc)

Recommendations to assist with this concern:

1) Use a food journal or log to help you identify if you are meeting your daily recommendations / adequately consuming protein!

2) Setup a schedule / meal prep to help you with timing and eating regularly

3) Include ALL foods.. and make sure you are hitting those satisfying foods in moderation to keep yourself happy!

When you invest in yourself and put your excuses and “what if’s” aside.. you start to see what your TRUE potential can be.

BBB LONG TIME online client: showing up and showing out on this transformation Tuesday! 🔥

Man... there are SOO many things I want to say about this journey for her.. but I will keep it short and sweet because the side by sides speak VOLUMES.

The thing I hate about a side by side is no where in this does it show the struggles, low points, plateaus, etc.. which are ALL things you have to go through in order to even produce a lifestyle transformation..

Brittany did that and MORE. There were so many times she would show up for herself despite having the longest shift or worst day ever.. but she learned to make gym and her diet become her safe place!!

You are looking about a 30 lb difference between these two photos and I honestly don’t recognize the girl on the right’s confidence and energy but I’m here for it!!!

It has been NOTHING short of a pleasure Britt... congratulations on the start of this NEW journey you are going to embark on.

Next level stuff otw 🔥

Daily steps ARE A STAPLE when it comes to keeping your body composition in check in unison with a: calorie deficit, adequate protein, lifting weights, staying hydrated, and getting adequate sleep!

SWIPE -> -> ->

There are SOOO many mental and physical health benefits to being active and walking regularly that is shouldn’t even be in question as to what it can bring to the table!

Naturally this method of activity will keep your NEAT (non exercise activity thermogenesis) high which accounts for roughly 20% of your daily caloric energy expenditure! This in turn can assist with your pursuit of a calorie deficit.. leading to weight loss.

In addition taking longer walks can help you tap into a mental health relief as you get natural sunlight and fresh air!

Anytime you get the opportunity to MOVE you should do so!

Progress update for my client 🔥🔥🔥

We are now 6-7 months into this journey of consistency and lifestyle change and Pam has been an exceptional client 🙏🏽

The adoption of her new mindset has seemed so effortless but I can’t help but to brag on her commitment level as it is out of this world!

Not once has she ever made excuses for her situation or even allowed a few “off weeks” to impact or influence her pursuit to building the best version of herself.

Thank you for being so damn coachable and for showing up constantly!

Congratulations on your all time lowest body fat % and highest lean body mass to date!

If you are restricting calories (calorie deficit) your protein intake and resistance training need to be frequent and consistent in an attempt to preserve lean muscle! Unless you are a NEW weight lifter.. gaining lean muscle during calorie restriction is not optimal.

There is a ton of consistent research and evidence that will show a high protein diet + consistent weight training approach will lead to the best outcomes for fat loss w/ minimal lean muscle loss / maintenance of lean muscle.

So with that being said:

1) Growing lean muscle OPTIMALLY will require you to EAT MORE. SIMPLE AS THAT.

2) New lifters will show increases in lean muscle gain initially with calorie restriction.. and then will taper off as you become more seasoned

3) Calorie restriction is the ONLY way to achieve fat loss.

4) Preserving as much lean muscle as possible is another goal during calorie restriction

5) Consistency with your routine is most important

Macro tracking is an EDUCATIONAL resource and tool to help assist you in learning about food composition and food volume with immediate visual feedback via phone applications such as: my fitness pal or my macros. Mostly, these apps will help you keep track of EVERYTHING that goes into your body to help you identify if you are getting an adequate amount of a specific nutrient or if you are over/under consuming 🍎 🍕 🥗

With proper macro ratios.. You have more control of your body composition (lean muscle vs body fat) if you have inadequate protein it will cause you to lose muscle, inadequate carb intake will affect your performance/energy levels, and inadequate fats will negatively affect your hormones.. so if you are unsure how much you are consuming.. tracking can be great solution 💪🏽🤛🏽

There are a lot of stereotypes and misconceptions about this method - however it is important to note that - it is not required or necessary for you to track your food intake to reach your goals. You can absolutely do so without tracking! Tracking just adds an organized, structured way of eating to help you identify what food amounts make you feel your best 💭☝🏽

Here are 4 benefits of tracking macros:

1. Educational opportunity to learn about the structure of food and its compositional makeup! This will then assist you in making healthier food selections during social events to help you stay on track!

2. If you struggle with over or under eating.. macro tracking can help you identify how much food you are consuming in a day and assist with portion control

3. Helps you achieve a more balanced diet with an appropriate amount of protein, carbs, and fats necessary to help you achieve your goals - as a by product you may also notice a more diverse / colorful diet which can also help you meet your micronutrient needs!

4. After enough practice.. you develop skills and knowledge to help you proceed in your lifestyle without having to track every single thing you eat! It’s kind of like taking a class and then applying that knowledge into your everyday routine.

Guys. I will say this time and time again. ENERGY balance is what leads to changes in your body composition. How you get there should be based on your preferences and what method is going to allow you to sustain it long term with consistency.

Going to an extreme measure to make yourself miserable and remove a food group entirely is not necessary.

Will removing a food group work to help you lose weight?? Absolutely. Because it will most likely place you in a calorie deficit.. but what at what cost? For how long? Do you plan to do this the rest of your life? What else are you sacrificing from doing so? Social life? Bodily functions? Hormonal distribution?

The sustainability and feasibility of doing this is low. So why not learn how to appropriately consume all food groups with structure and STILL get the same results.. if not better.

Properly fueling your body to get results has so many benefits outside of how you look and it should become more habitual than a “diet”. You CAN achieve a calorie deficit with a balanced diet - you don’t need to eliminate “carbs” to get to your goal.