Fasting and Pumping Iron: A Winning Combo?

Thinking about trying something new with your fitness routine? You might have heard about "intermittent fasting"; it's all the buzz. And if you love hitting the weights, you might be wondering if you can do both. Good news: you probably can! But, like any good workout, it's smart to go in with a plan.

What's Intermittent Fasting Anyway?

Imagine you eat all your meals within a certain window of time each day, and then for the rest of the day, you don't eat anything (except water, black coffee, or plain tea). That's the basic idea of intermittent fasting. It's not really a diet about what you eat, but when you eat. Popular methods include:

• 16/8 Method: You fast for 16 hours and have an 8-hour eating window. For example, you might eat from noon to 8 PM and then fast until noon the next day.

• 24-Hour Fast: You might fast from dinner one day until dinner the next day, once or twice a week.

Why Do People Fast?

People try intermittent fasting for different reasons. Some hope it will help them:

• Lose Weight: When you eat within a smaller window, you might naturally eat fewer calories.

• Improve Energy: Some people report feeling more focused and energetic.

• Improve Health: Studies are looking into how fasting might help with things like blood sugar and heart health.

Can You Lift Weights While Fasting?

The short answer is yes! Many people successfully combine intermittent fasting with weightlifting and other gym activities. Your body is pretty smart and can use stored energy (like fat) for fuel.

However, there are a few things to keep in mind to make sure you do it safely and effectively:

• Listen to Your Body: This is the golden rule! If you feel lightheaded, dizzy, or unusually weak, stop what you're doing. It's okay to break your fast if you need to.

• Timing Your Workouts: Some people prefer to work out towards the end of their fast, just before their eating window opens. This way, they can refuel soon after their workout. Others find they do fine working out while fasted. Experiment to see what feels best for you.

• Stay Hydrated: This is super important, especially when fasting. Drink plenty of water throughout the day, even more if you're exercising. Electrolyte drinks (without sugar) can also be helpful, especially if you're feeling a bit drained.

• Focus on Protein: When you do eat, make sure you're getting enough protein. Protein helps your muscles repair and grow after a workout. Think chicken, fish, eggs, beans, or protein shakes.

• Don't Go Crazy: If you're new to both fasting and weightlifting, don't try to do too much at once. Start with lighter weights or shorter workouts, and gradually increase as your body gets used to it.

• Consider Shorter Fasts First: If you're new to fasting, start with shorter fasting windows (like 12-hour fasts) before trying longer ones. This helps your body adjust.

• Get Enough Sleep: Sleep is crucial for muscle recovery and overall well-being, especially when you're asking your body to do new things.

Why This Works (and What to Watch Out For)

When you're fasting, your body taps into its fat stores for energy. This can be helpful for weight loss. When you lift weights, you're building muscle. Combining the two can be a powerful way to change your body composition – losing fat and gaining muscle.

However, be aware of:

• Low Energy: Some people might feel a dip in energy during fasted workouts, especially at first.

• Muscle Loss (Rare but Possible): If you fast for very long periods, don't get enough protein, or severely restrict calories, there's a small risk of losing muscle. This is why getting enough protein during your eating window is so important.

The Bottom Line

Fasting and weightlifting can be a great combination for many people. It's not about magic, but about understanding your body and making smart choices. Always listen to how you feel, stay hydrated, fuel up with good food during your eating windows, and remember that consistency is key.

Before making any big changes to your diet or exercise routine, it's always a good idea to chat with a doctor or a registered dietitian. They can give you personalized advice based on your health and goals.

Disclaimer: This blog post is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before starting any new diet or exercise program.

Beyond the Gym: Embracing Low-Impact Workouts for Sustainable Health

When we think about exercise, our minds often jump to high-energy activities like running, jumping, or intense weightlifting. But what if there was a way to stay fit, strong, and healthy that was gentler on your body? Enter low-impact workouts. These exercises are gaining popularity, and for good reason!

What Are Low-Impact Workouts?

Simply put, low-impact workouts are exercises where at least one foot (or hand) stays on the ground, or where there's less stress put on your joints. This means less pounding and jarring motion compared to activities like jumping jacks or running.

Examples of Low-Impact Workouts:

• Walking: The simplest and most accessible low-impact exercise. A brisk walk is great for your heart, muscles, and mind.

• Swimming: A full-body workout that's incredibly gentle on your joints because the water supports your weight.

• Cycling: Whether on a stationary bike or outdoors, cycling builds leg strength and cardio fitness without heavy impact.

• Yoga: Improves flexibility, strength, balance, and helps with stress reduction.

• Pilates: Focuses on core strength, muscle control, flexibility, and posture.

• Elliptical Machine: Mimics running or walking without the impact, providing a great cardio workout.

• Resistance Band Exercises: Can build strength without needing heavy weights or high impact.

Why Choose Low-Impact? The Benefits are Huge!

1. Gentle on Your Joints: This is the biggest advantage. If you have joint pain (knees, hips, ankles), are recovering from an injury, or simply want to protect your joints for the long term, low-impact is ideal.

2. Sustainable for Life: These activities are often easier to keep doing as you get older, or if you have specific health conditions. They allow you to stay active consistently, which is key for long-term health.

3. Reduces Risk of Injury: Less pounding means less stress on your bones, muscles, and joints, lowering your chances of sprains or strains.

4. Great for All Fitness Levels: Whether you're just starting your fitness journey or are a seasoned athlete looking for active recovery, low-impact options can fit your needs.

5. Mental Well-being: Many low-impact activities like walking, yoga, and swimming are also fantastic for reducing stress, improving mood, and boosting mental clarity. They can be meditative and calming.

6. Builds Strength and Endurance: Don't think low-impact means low intensity! You can still get a fantastic workout that builds muscle, improves heart health, and boosts your stamina.

Make it Part of Your Routine:

You don't have to give up all your high-impact activities. Low-impact workouts can be a great addition to your current routine. Maybe you walk on your "rest" days, or try a yoga class to improve your flexibility. They offer a balanced approach to fitness, helping you build a healthy, strong body that lasts. Embrace the gentle power of low-impact exercise and feel the difference!

Smart Nutrition for a Hectic Week: Healthy Eating Strategies for Busy Lifestyles

Life is busy. Between work, family, and everything else, finding time to eat healthy often feels like another chore. But eating well doesn't have to be complicated or take up hours of your precious time. With a few smart strategies, you can fuel your body right, even when your schedule is packed.

Why Healthy Eating Matters (Even When Busy):

It’s easy to grab fast food or skip meals when you're rushed. But this can leave you feeling tired, sluggish, and even stressed. Eating good, balanced meals gives you the energy you need to tackle your day, keeps your mind sharp, and helps your body stay strong and healthy in the long run.

Simple Strategies for Busy Lives:

1. Plan Ahead: The Weekend Warrior Prep:

   • Cook in Batches: Dedicate a couple of hours on a Sunday to cook large portions of protein (like chicken breast or ground turkey), grains (quinoa or rice), and roasted vegetables. You can mix and match these throughout the week.

   • Chop Produce: Wash and chop veggies like peppers, carrots, and celery. Store them in containers for quick snacks or to throw into meals.

   • Portion Snacks: Divide nuts, seeds, or whole-grain crackers into small bags or containers so you can grab them on the go.

2. Embrace Easy, Healthy Staples:

   • Eggs are Your Friend: Scrambled eggs, hard-boiled eggs, or an omelet are quick sources of protein that can be eaten any time of day.

   • Canned & Frozen Goods: Don't forget frozen vegetables (no chopping needed!), canned beans (rinse them!), and canned fish like tuna or salmon. They're ready to use and packed with nutrients.

   • Whole Grains: Oatmeal, whole-wheat bread, and whole-grain pasta cook quickly and offer lasting energy.

3. Smart Snacking is Key:

   • Always have healthy snacks on hand to avoid reaching for unhealthy options when hunger strikes. Good choices include:

     • Fruit (apples, bananas, oranges)

     • Greek yogurt

     • Handful of almonds or walnuts

     • Veggies and hummus

     • Cheese sticks

4. Hydrate, Hydrate, Hydrate:

   • Sometimes we confuse thirst with hunger. Keep a water bottle with you and sip throughout the day. It helps with energy and can prevent unnecessary snacking.

5. Master the "Assembly Meal":

   • These are meals that don't require much cooking, just putting ingredients together. Think:

     • Salad in a Jar: Layer dressing, hard veggies, protein, greens. Shake and eat.

     • Grain Bowls: Cooked grain + leftover protein + chopped veggies + a simple sauce.

     • Loaded Toast: Whole-grain toast with avocado, egg, or nut butter and banana.

Small Changes, Big Impact:

You don't have to completely change your diet overnight. Start with one or two of these tips this week. You'll likely find that with a little bit of planning and smart choices, healthy eating can fit right into your busy life, giving you more energy and helping you feel your best.

Optimizing Your Workouts: The Power of Mind-Muscle Connection

Think about your last workout. Were you just lifting weights, or were you truly feeling the muscles work? There's a secret that can make your workouts much more effective, and it’s called the mind-muscle connection.

What is Mind-Muscle Connection?

It's simply focusing your attention on the muscle you're trying to work during an exercise. Instead of just moving the weight from point A to point B, you concentrate on feeling that specific muscle squeeze, stretch, and contract. Imagine doing a bicep curl: instead of just lifting the dumbbell, you think about your bicep muscle shortening and tightening with every inch of the lift.

Why Does It Matter?

You might be surprised how powerful this simple focus can be. When you really think about the muscle, you activate more of its fibers. This means the muscle works harder, which can lead to better results like more strength and muscle growth. It's like telling your body, "Hey, this is the muscle I want to work!" and your body listens.

Also, it helps you avoid "cheating." Sometimes, without realizing it, we use other muscles to help lift a weight. For example, during a squat, you might use more of your lower back than your glutes. By focusing on your glutes, you make sure they're doing the heavy lifting, not your back. This not only makes the exercise more effective but can also prevent injuries.

How to Practice It:

It's easier than you think! Here are a few tips:

1. Slow Down: Don't rush your movements. Take your time during each lift or push. A slower pace gives you more time to feel the muscle working.

2. Lighten the Load (initially): If you're trying to lift too much weight, your body will naturally try to use any muscle it can to get the job done. Start with a lighter weight where you can easily control the movement and really feel the target muscle.

3. Touch the Muscle: Sometimes, gently touching the muscle you're trying to work can help you feel it better. This can help you understand how your body moves and works during an exercise. If you can’t touch the muscle (say back muscles) ask a partner to touch it for you (just don’t be weird about it).

4. Visualize: Close your eyes for a second before a set and imagine the muscle contracting. During the exercise, picture it shortening and lengthening.

5. Breathe with Purpose: Use your breath to help you focus. Exhale as you exert effort (when the muscle contracts) and inhale as you return to the starting position.

Start Today!

You don't need fancy equipment or a new workout plan. Just bring your mind into your workout. Pick one or two exercises in your next session and really focus on the target muscle. You might be surprised by how much more you feel and how much more effective your time in the gym becomes. Give your muscles the attention they deserve, and watch them respond!

Breaking Through Plateaus: How to Keep Your Fitness Journey Moving Forward

Every fitness journey, no matter how well-planned, eventually encounters a formidable foe: the plateau. Whether you're striving for new personal bests in the gym, shedding those last stubborn pounds, or improving your endurance, hitting a wall can be incredibly frustrating. It's that moment when your progress stalls, and despite your best efforts, you just don't seem to be getting anywhere. But don't despair! Plateaus are a natural part of the process, and more importantly, they are entirely surmountable.

Understanding why plateaus occur is the first step to overcoming them. Your body is an incredibly adaptable machine. When you consistently expose it to the same stressors (workouts, calorie intake), it eventually adjusts and becomes more efficient, leading to diminished returns. This is a sign that it’s time to shake things up.

Here’s how you can strategically break through those frustrating plateaus and keep your fitness journey moving forward:

1. Identify Your Plateau: What Kind of Wall Are You Hitting?

Before you can break through, you need to understand what kind of plateau you're facing.

• Strength Plateau: You’re no longer lifting heavier weights or doing more reps.

• Weight Loss Plateau: The scale refuses to budge, despite consistent diet and exercise.

• Endurance Plateau: Your running pace or distance isn't improving, or you're feeling more fatigued during cardio.

• Skill Plateau: You’re stuck at a certain level in a specific exercise or sport.

Pinpointing the type of plateau will help you tailor your approach.

2. Strategize Your Training: Shock Your System

The most common reason for a plateau is a lack of progressive overload or variety. Your body needs new stimuli to adapt and grow.

• Progressive Overload: If it’s a strength plateau, focus on gradually increasing the demands on your muscles. This could mean:

  • Increasing weight: Even small increments can make a difference.

  • Increasing reps or sets: Adding more volume.

  • Decreasing rest time: Making your workouts more intense.

  • Improving form: Better technique can allow for heavier lifts safely.

• Vary Your Routine: If you've been doing the same exercises for months, it's time for a change.

  • Switch Exercises: Replace familiar movements with similar but different ones (e.g., barbell squats to goblet squats, flat bench press to incline dumbbell press).

  • Change Rep Ranges: If you typically do high reps, try lower reps with heavier weight, and vice-versa.

  • Introduce New Training Methods: Consider incorporating HIIT, circuit training, supersets, or drop sets to challenge your body in new ways.

• Consider a Deload Week: Sometimes, the best way to move forward is to take a step back. A deload week involves significantly reducing your training volume and intensity to allow your body to fully recover and repair. This can prevent overtraining and prime your body for future gains.

3. Fine-Tune Your Nutrition: Fueling for Progress

What you eat (or don't eat) plays a crucial role in breaking through plateaus, especially for weight loss or performance.

• Re-evaluate Calorie Intake: For weight loss plateaus, your body might have adapted to your current caloric deficit. You may need to slightly adjust your intake, or even consider a "refeed" day to boost your metabolism. For strength or muscle gain, ensure you’re consuming enough calories to support growth.

• Prioritize Protein: As discussed in our "Easy Tips to Hit Your Protein Goal" article, protein is vital for muscle repair and satiety. Ensure you're getting adequate protein to support recovery and preserve lean muscle mass.

• Hydration is Key: Don't underestimate the power of water. Proper hydration impacts everything from energy levels to nutrient transport and metabolic function.

4. Mindset and Recovery: The Unsung Heroes

Beyond the gym and kitchen, your mental state and recovery habits are critical.

• Prioritize Sleep: Our article "Why Sleep is Your Body's Superpower for Health and Fitness" highlights its importance. Lack of quality sleep can hinder recovery, impair performance, and disrupt hormones that influence appetite and metabolism. Aim for 7-9 hours of quality sleep per night.

• Manage Stress: High stress levels can lead to increased cortisol, which can negatively impact weight loss and muscle gain. Incorporate stress-reducing activities like meditation, yoga, or simply spending time in nature.

• Track Your Progress Diligently: Sometimes a plateau isn't a plateau at all, but rather a lack of awareness of small improvements. Keep a detailed log of your workouts, food intake, sleep, and even how you feel. This data can reveal subtle progress you might otherwise miss and help you identify patterns.

• Stay Patient and Consistent: Breaking through a plateau rarely happens overnight. It requires patience, consistency, and a willingness to experiment. Trust the process and remember your long-term goals.

Hitting a plateau isn't a sign of failure; it's an opportunity for growth and learning. By understanding the underlying causes and implementing strategic changes in your training, nutrition, and recovery, you can effectively break through those walls and continue to build a stronger, healthier you. Embrace the challenge, stay persistent, and enjoy the satisfaction of seeing your progress continue!

Easy Tips to Hit Your Protein Goal

Getting enough protein each day is key if you want to build muscle, lose fat, or just feel better. But let’s be honest, sometimes it feels hard to get it in, especially if you’re busy.

The good news? It doesn’t have to be. Here are 5 simple tips to help you hit your protein goal every day without overthinking it. These ideas are simple, quick, and perfect for anyone on the go.

Why Protein Matters

Protein helps your body repair muscles after workouts, keeps you full, and gives you energy. Most people need about 0.36 to 1.0 grams of protein per pound of body weight daily, depending on their goals and level of activity. For example, if you weigh 150 pounds, aim for 105 to 150 grams of protein a day. These tips will make it easy to hit that number!

5 Easy Tips to Get More Protein

1. Add Protein to Breakfast
   Instead of starting with a carb-heavy breakfast (cereal, toast, etc…), start your day strong with a protein-packed breakfast. Try eggs (one large egg has 6 grams of protein) or blend a quick smoothie with protein powder (20-25 grams per scoop). Mix in some fruit and milk for flavor. It takes just 5 minutes to make!

2. Use a Protein Supplement
   Whole foods are great, but protein shakes and bars can help fill the gaps. They’re fast, easy, and perfect when you're busy. Look for whey isolate or plant-based protein powders for easy digestion, low-sugar protein bars or even ready to drink shakes.

3. Include Protein in Every Meal and Snack
   Don’t save all your protein for your ‘big meals’ like lunch or dinner. Instead, build your meals and snacks around your protein. It’ll help your body use the protein more efficiently (since you can only absorb about 35 to 50g of protein at a time) and keep you feeling fuller longer.

4. Batch Cook or Prep Protein in Advance
   When life gets busy, fast food wins, unless you’re ready ahead of time. Cook protein in bulk so you can grab and go. For example, grill or bake your chicken breasts for the week or hard-boil a dozen eggs. Spending about 30 to 60 minutes on the weekend meal prepping can save you hours (and stress) during the week. You can also keep grab-and-go snacks handy like yogurt (pro-tip: check out higher protein versions of Ratio or Oikos with up to 25g of protein per 5.3oz serving), beef jerky or protein bars. Stash some in your car, bag or desk so you’re never caught off-guard.

5. Track Your Protein (At Least for a Week)
   Most people think they’re getting enough protein, but when they track it they’re surprised. Try using MyFitnessPal or, for current clients, the built-in meal tracker with your Legacy Fitness & Nutrition program app. You’ll learn a lot from even a few days of logging. Work with your coach to figure out your goals to get the right amount of protein for you.

BonUS: High-Protein Foods That Are Easy to Prep or Grab

Here’s a list of protein-rich foods that are simple to prepare or buy:

• Yogurt: 15-25 grams per 5.3-ounce cup (again check out Ratio or Oikos for high protein options). Buy single-serve cups for convenience.

• Eggs: 6 grams per large egg. Boil a batch for the week.

• Chicken Breast: 25 grams per 4-ounce serving. Grill or bake in bulk.

• Canned Tuna: 25 grams per 5-ounce can.

• Protein Bars: 15-20 grams per bar. Look for low-sugar options.

• Edamame: 17 grams per cup. Steam and sprinkle with salt for a snack.

• Cottage Cheese: 25 grams per cup.

Final Thoughts

Hitting your protein goal doesn’t have to be hard. With these tips, you can eat enough protein even on your busiest days. Keep it simple, plan ahead, and choose foods you enjoy. Your body will thank you!

Want more fitness tips? Check out our other articles at Legacy Fitness or contact us for personalized coaching!

5 Fun Ways to Celebrate National Fitness Day and Boost Your Health

Did you know that today is National Fitness Day? It’s a perfect day to get moving and celebrate staying active! Whether you’re a gym lover or just starting your fitness journey, this day is all about finding fun ways to stay healthy. Here are five easy ideas to join the fun, plus a bonus tip about sleep to keep your body strong.

1. Try a New Workout

National Fitness Day is perfect for trying something new! Head to a local gym or check out a free online class like yoga, Zumba, or high-intensity interval training (HIIT). These workouts build muscle and make your heart stronger. Find a 15-minute YouTube video to get started at home—no equipment needed!

2. Join a Group Fitness Event

Many communities host walks, runs, or group workouts on National Fitness Day. Check your local park or gym for events. Exercising with others is motivating and fun! Plus, moving your body releases endorphins, which make you feel happy and reduce stress.

3. Go for a Family Walk

Grab your family or friends and take a 30-minute walk. Walking strengthens your muscles and bones while letting you enjoy fresh air. Make it fun by playing music or exploring a new trail. It’s a great way to bond and stay active.

4. Stretch for Better Recovery

Stretching is a low-impact way to celebrate fitness. Spend 10 minutes doing stretches to improve flexibility and help your muscles recover after workouts. Try touching your toes or doing a gentle yoga flow. Stretching also helps you relax, which can lead to better sleep.

5. Set a Fitness Goal

Use National Fitness Day to start a new habit. Maybe you want to exercise three times a week or run a 5K. Write down your goal and track your progress. Small steps lead to big results, and staying active keeps your body and mind healthy.

Bonus: Sleep to Stay Fit

Did you know sleep is a key part of fitness? When you sleep 7–9 hours (for adults), your body repairs muscles and stores energy for your next workout. A study in the Journal of Strength and Conditioning Research shows good sleep boosts muscle recovery. So, after a fun and exciting National Fitness Day, make sure you get plenty of good rest!

Get out there and move —it’s all about feeling strong and having fun!

Why Sleep is Your Body’s Superpower for Health and Fitness

Sleep is like a secret weapon for staying healthy and fit. It’s not just about closing your eyes and resting, it’s when your body does some of its most important work. Whether you’re a kid, a teen, or an adult, getting enough good-quality sleep can make you stronger, happier, and ready to tackle your day. Let’s explore why sleep matters so much for your health and fitness.

How Much Sleep Do You Need?

Different people need different amounts of sleep depending on their age. Here’s what experts recommend, according to the National Sleep Foundation:

• Kids (6–13 years): 9–11 hours per night

• Teens (14–17 years): 8–10 hours per night

• Adults (18–64 years): 7–9 hours per night

• Older adults (65+ years): 7–8 hours per night

Getting the right amount of sleep helps your body stay energized and focused. Too little sleep can make you feel tired, grumpy, or even make it harder to do well in sports or school.

Why Quality Sleep Matters

It’s not just about how long you sleep, but how well you sleep. Good-quality sleep means you fall asleep easily, stay asleep without waking up a lot, and wake up feeling refreshed. To get better sleep, try these tips:

• Stick to a regular bedtime.

• Keep your room dark, quiet, and cool.

• Avoid screens (like phones or tablets) at least 30 minutes before bed because the blue light can keep you awake.

Poor sleep can leave you feeling weak and slow, which isn’t great if you’re trying to stay active or build muscle.

Sleep: Your Body’s Repair Shop

When you sleep, your body gets busy repairing itself. This is super important if you’re into sports, working out, or just staying healthy. Here’s what happens while you snooze:

• Muscle Growth and Repair: When you exercise, your muscles get tiny tears. Sleep is when your body fixes those tears, making your muscles stronger. A study from the Journal of Strength and Conditioning Research found that good sleep boosts muscle recovery after workouts.

• Energy Recharge: Sleep helps your body store energy so you can run, jump, or lift weights without feeling worn out.

• Brain Boost: Sleep improves your focus and memory, which helps you learn new skills, like a soccer move or a dance routine.

Without enough sleep, your body can’t recover properly. This can lead to feeling sore, getting injured, or not seeing progress in your fitness goals.

Sleep and Your Overall Health

Sleep isn’t just for muscles—it keeps your whole body healthy. It helps your heart stay strong, your immune system fight off germs, and even keeps your mood in check. When you’re well-rested, you’re more likely to make healthy choices, like eating good food or going for a walk instead of sitting on the couch.

Make Sleep a Priority

If you want to be your healthiest and fittest self, don’t skip sleep. Think of it as part of your fitness routine, just like eating well or exercising. Set a bedtime that works for you, create a cozy sleep space, and give your body the rest it deserves. Your muscles, brain, and energy levels will thank you!

Source:
National Sleep Foundation, “How Much Sleep Do We Really Need?”
Journal of Strength and Conditioning Research, “Sleep and Athletic Performance,” 2017.