The Fitness Industry

The Fitness Industry

I have been in the fitness industry most of my life. It’s all I’ve known. It has changed me a lot and I have watched IT change a lot. The growth of social media, in particular Instagram, has given everyone a platform and a voice. While I’m all for sharing; context and qualification is critical when it comes to health and human movement. I’m sorry to say this, not everyone needs a platform and a voice.

We, as health and fitness professionals, need to clean up the industry a bit. It has become much too muddled with crap recently. Consider this a bit of a callout.

  1. If you’re not sure what an exercise does, haven’t done it yourself, or don’t understand the biomechanics don’t post it and recommend it.
  2. If you need to post a shirtless selfie/ass pic call it what it is. Don’t slap a motivational quote on it and try to pass it off as something it’s not. You like how you look in the photo and you want other people to see it too. It’s completely okay. We’ve all done it . . . But as a whole the social media fitness space needs less of this.
  3. Don’t post about FAD diets if you don’t understand the physiological mechanisms of nutrition, performance and fat loss.
  4. Don’t shill out worthless supplements everywhere. We need a clean-up when it comes to that, not more of a mess.
  5. If you have a fitness account try to provide direction within your lane. Support, through quality content and inspiration through professional, scientific or anecdotal insight. (Not a pic of your ass/abs.)

To put it bluntly, if the social media fitness space was actually making a predominantly positive impact, we wouldn’t still see massively rising obesity rates. There are ONE BILLION on IG alone, after all. Instead, the space has turned into a sloppy mess of pseudo-pornographic material, self-serving content, bad advice, supplement shilling, and fad diet peddling with a small sprinkle of good in there. This makes it difficult for the novice weight lifter to determine quality information from myths. As a community I want to see more of the good!

Let’s take the opportunity to be better as a fitness community on social media. I know I follow some pretty awesome accounts, and I want to see more like that.

 

If you want good quality fitness and nutrition advice, follow me on Facebook, Instagram or YouTube. You can also find some tips and a link to apply for a free coaching call at my website www.kaylimontoyafitness.weebly.com. Working with me gives you access to a large network of other credible fitness professionals that I work with personally and professionally. If you’re looking for a reading or podcast list, shoot me a message and I’ll be glad to send you some of my favorites.

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Protein: What’s the big deal anyway?

Protein has been a bit overplayed by the bodybuilding crowd. You don’t need to eat multiple chicken breasts, or guzzle protein shakes daily.

That being said, most beginners I train, especially women, are under consuming protein.

What’s so great about protein?

The most obvious benefit: you’re going to be able to build more muscle. The amino acids in protein are the building blocks of muscle. If you’re not getting enough protein, you’re shorting yourself results in the gym. Your physique won’t change as fast as it should be.

“I am so full all the time!”

-All my clients when they start eating more protein.

Protein is the most satiating of all the macronutrients. It keeps you full the longest. When trying to lose weight/restrict calories, your biggest enemy is hunger. Eating more protein makes losing weight easier, since you’re full, longer.

Thermic effect. Our bodies require energy to digest food and turn it into fuel. When you use this extra energy to convert food to fuel, your body burns more calories than it normally would – this is “the thermic effect of food” or TEF.

Out of all the macronutrients, protein takes the most energy to turn into fuel. Hence, a greater portion of your caloric intake coming from protein calories means a greater percentage of those calories being burned off in digestion via TEF.

As a generalized recommendation: for most, eating .8-1 gram of protein per pound of bodyweight daily, will give all the benefits of protein.

Do you know where your macros should be to hit your goals? Jump over to my website, www.kaylimontoyafitness.weebly.com, and apply for a FREE coaching call to find out.

Don’t forget to follow me on Facebook, IG and YouTube for free tips about all things fitness.

The 30 Minute Anabolic Window

30 Minute Anabolic Window??

Do you have goals to gain lean mass? (AKA Muscle)

“After this workout I made sure to get my 30g of whey isolate protein shake because I have to get it in the ‘30 minute anabolic window’ . . . “

Who has heard of this before?

What it I told you that you do NOT need to get your protein shake in right after you work out??

Current research has shown that as long as you have protein 1-2 hours around your workout (pre or post) and have an adequate amount throughout the day, you will be just fine.

So, for example, if you have enough protein 1 hour before your training, then getting in protein post workout, or in the “30 minute anabolic window” is not necessary.

If you do not eat before training, let’s say in the morning, then it is important to get your protein in after your workout, but once again, within a 1-2 hour window . . . not 30 minutes, if your goal is to gain lean muscle mass.

I personally enjoy eating a real meal that is high in carbs and protein after working out instead of just a protein shake. On days I know I’ll be running short on protein, I can always add a shake in later in the day. It’s best to strive to meet your protein goals through real whole foods first if you’re able.

Struggling with nutrition and hitting your goals? Follow me on Facebook, IG, or YouTube for more free tips and content. You can also check out my website, www.kaylimontoyafitness.weebly.com, and apply for FREE coaching call with me.DSC_0927

Do You Need Cardio?

Do you need to do cardio?

Cardio is not the main catalyst for fat loss. It can be helpful to create a bigger calorie deficit. Prioritize the following before cardio…

  • Moving 8,000+ steps/day
  • Resistance training 3-5 times/week
  • Consistently be in a calorie deficit

I’ve been talking a lot of trash on cardio. But the truth is, cardio has its place in your training routine.

The issue is, many believe cardio is the main catalyst for fat loss, which is far from the truth.

Fat loss comes primarily through creating a calorie deficit via your diet.

So is cardio necessary for fat loss? No. But, it can be useful to create a bigger calorie deficit.

People often get stuck in the cycle of eating whatever, and then trying to “burn it off” via cardio. This never goes we . . .

Before you add cardio, you should be doing the following:

  • Walking 8k-10k steps/day
  • Consistently resistance training
  • Consistently in a calorie deficit ( highly recommend tracking you food)
  • Have at least a few months experience in the gym under your belt.

Got all those?

From there, it’s really up to you.

HIIT style training is great for burning a few extra calories at the end of or in-between training sessions.

Being in better cardiovascular condition will also help you recover faster when lifting weights, so it has applications to improve gym performance.

Just remember, cardio isn’t the end all be all of fat loss. It’s helpful, but less important than diet, resistance training, and just focusing on moving more throughout your day. So have those on point first.

What are your thoughts on cardio?? Want to lose the cardio and still maximize fat loss?? Shoot me a message and let me help you with your nutrition, fitness programming or both! You can find me on Facebook, Insta, and YouTube. OR . . . You can check out the brand new website that is up and running now at https://kaylimontoyafitness.weebly.com

Biggest Mistakes I See in the Gym . . .

As a trainer, obviously I spend a lot of time in the gym and I cannot count the amount of times per day I see these mistakes in the gym.  Correcting these mistakes is so important to actually seeing progress.

-Focusing on isolation exercises
Instead make sure to train big compound lifts such as Deadlifts, Squats, and Overhead Press

-Doing too much
Believe it or not, a lot of guys/gals do too much and do not focus on things such as sleep or taking a rest day. The body needs to recover to build muscle.

-Hitting a muscle 1x per week
Studies show that hitting a muscle group 2x week is more beneficial than 1. No More Bro Splits Please!

-Going too heavy
This causes you to not get enough volume and increases injury risk, instead find a good weight for the rep range and stop a rep or two from failure.

-Staying in the same rep range
You do not need to change it up every workout but working in the 3-6 range, 8-12 range, then 15-20 will do wonders for your body.

-Sloppy Form/Cheat Reps
Studies show that training in a full range of motion will build more muscle than partial range of motion, not to mention training through full range of motion decreases injury risk.

If you are looking to build muscle are you making any of these mistakes? I, at one point, have done every one of these…

The two biggest mistakes I see being made at the gym every day are people having sloppy form and going too heavy. The first usually stems from the latter. If your form is garbage what is the point?? Are you trying to build muscle or just show off to everyone in the gym or on Instagram?

If you need help learning proper form, shoot me a message. I am happy to help. You can also follow me on Facebook, IG or my YouTube channel for free info and tutorials.

6 Fitness Myths that Need to DIE!

6 Fitness Myths That Need To Die!

  1. Cardio is how you get lean

You should be in a caloric deficit to be lean. Use cardio as a tool. It isn’t necessary for fat loss and should never replace weight lifting. 

  1. Carbs make you fat

Carbs are a macronutrient that help with performance. They taste good. And unless you eat them like an asshole you’re probably going to be fine getting a substantial amount of calories from carbohydrates. 

  1. You should buy supplements for your gender (I.E. “women’s pre workout”)

Supplements don’t know your gender. Buying things labeled with a woman or for a woman is more than likely a marketing ploy to get you to spend more on LESS active ingredients. 

  1. Lifting heavy weights make you “big and bulky”

Lifting heavy weights makes you strong. You will be able to grow muscle at a variety of rep ranges and intensity. The quality of that muscles appearance, be it “toned” or “bulky” has more to do with your body fat than anything. 

  1. Light weights are better for “toning”

Lifting light weights can help you grow the muscle you want and achieve the toned physique you like – but no more than moderate loads can.

  1. Waist Trainers Are “SAFE”

Waist Trainers create a degree of core atrophy and local sweating. They can create a momentary appearance of a trim waist through water loss, but they don’t shrink the waist, they create muscle atrophy. Not worth it for performance and long term health.

There’s 6 fitness myths debunked! If you need help reaching your goals or getting started, shoot me a message via Facebook, Instagram or email. You can also follow my YouTube page for tutorials and more free info!

Holidays: Key to Staying on Track

With tomorrow being 4th of July, many of you will have BBQs and other family gatherings that involve food. Usually those foods are not considered “healthy” and some of you may be wondering what the key to staying on track during the holidays is. The answer is: BALANCE. While diet is important to reaching your goals, it is still important to life your live and enjoy those special moments with family and friends.

You Don’t Get Fat From:

  • One ice cream cone
  • One late night slice
  • One office donut
  • One family BBQ

The success or failure of your diet comes down to what you’re doing most of the time…

Never let a few meals outside of your control stop you from getting back on track with the majority of meals that ARE within your control.

The second you choose to own your health and take care of your body, you’re immediately put into the minority…

Reason being, most people don’t think or even care about their health (until it becomes a problem, of course). I mean, statistically speaking, 2/3rds of people struggle with their weight…

It’s not all their fault either.

We live in a society that encourages overconsumption.

  • “Don’t take the stairs… take the escalator!”
  • “Walk? That’s what Uber is for, silly goose!”
  • “Why buy a salad when you can get two cheeseburgers for 3 dollars?… Order a combo and they’ll double-up your Coke size too!”

Don’t get me wrong, some things (like AC and Wi-Fi) are great, but there’s no denying that the temptations we face daily make it difficult to choose nutritious foods and maintain a healthy body…

Butttt you know what? It’s our reality.

Things aren’t changing anytime soon, and so you have three choices:

  1. Say YOLO and eat/drink whatever the hell you want
  2. Choose to be healthy and resent society and the bad influences around you
  3. Choose to be healthy, but learn balance so that you can still enjoy everything else life has to offer.

Obviously I’m going to recommend you go with number 3. Part of going with the third option means being okay with the fact that you won’t always have complete control over what options are available.

Luckily, a few “bad” meals aren’t going to derail your progress…but that’s only if you make sure that MOST of your meals are on track!

When you really think about it, most of the meals you’re eating on a daily & weekly basis are within your control.

You’re choosing where to eat, what to eat, how much to eat, etc.

Stay on track with the majority of meals that are within your control, and the few meals that aren’t won’t make a huge difference.

So tomorrow, enjoy the moments with family and friends and enjoy the food!   4th of July is one day out of 365 and Friday is a brand new day that allows you to jump back on your diet and absolutely CRUSH it!

Make sure you are following me on Facebook and Instagram for tons of free nutrition and fitness advice. Feel free to DM me with any questions, comments or suggestions on things you want to learn more about!

HAPPY 4TH OF JULY!!!

4th of July