Mary Teunis

Nutrition + Fitness

Mary Teunis

View The Good Things In Life

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View The Good Things In Life

View the good things in life. 

There are a million things we can complain about.

Things not going our way, traffic, work, family, friends, politics, religion, etc… there is always something that we will not agree with. We all complain. We are human. It’s in our nature. 

This month instead of focusing on the things in life that cause you to become bitter, focus on the things that bring you joy. 

Maybe instead of flipping through the news, you read an inspiring or funny story. 

Try sitting in nature or in a cool, quite room and just be, instead of scrolling through Instagram wishing your life is different.

Stuck in traffic? Use this as an opportunity to listen to a podcast or your favorite album. 

Frustrated with faith and religion? Instead of being prideful try to seek mentorship. 

Upset with a family member or friend? Instead of gossiping, forgive them. Have a real genuine conversation. 

Yes, there are bad things happening in this world. I understand this. War, hate, prostitution, hunger, homelessness, divorce, mental illness, physical illness, poverty…these are not present things

But…

You see if we humans, only see the “bad things” going on in our world, we will have a negative mindset. 

Negative mindsets will rob, steal, and destroy your entire life. Nothing good comes out of negative mindset. 

So I leave you something to reflect on- Why waste precious time and energy here on earth on seeking bad? Where do you need to reflect your focus? What changes can you make today, that will support your mental and physical health? 

Rest Days

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Rest Days

Are rest days important when it comes to reaching your goals?

How often should you be resting?

What happens when you do not rest?

Working out is a stress on the body. For the body to recover and muscles to grow, you must rest! Trust me I know this is an extremely hard concept to come to terms with, for those of us who love fitness and have been taught “Work hard or go home”.

What if I told you that for you to start seeing results, you might need to exercise less and eat more?

Think of the human body as an overly complex car. You cannot drive your car efficiently without a charged battery and gas in the tank. Our bodies are way more precious than a physical object, like a car. So, what is stopping you from giving your body a little TLC? Why are you so afraid to rest?

In the past, and still sometimes today, I was afraid to rest because I would have to face the deep inner thoughts and feelings I was trying to avoid. Feelings of trauma and pain. Feeling of fear and insecurity. When I crushed my body in a workout, my body and mind would numb.

This led me to a loss of period, greater anxiety, isolation, and even more obsession with food and my body.

Let’s reflect-

You have two people. Those who rest too much and those who do not rest at all. The people that have found the balance between work and rest, kudos to you! You are crushing it.

Pre and Post-workout Nutrition

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Pre and Post-workout Nutrition

If you want to feel good while training and maximize recovery it is suggested to eat 60-90 minutes before hitting the gym. If you prefer to train early in the morning it is okay to train fast, but it is important to get in a large dinner filled with protein and carbs the night before. Below is a guide on how to feel good and be well-fueled during a training session.

Before working out fuel the body with a high amount of lean protein and carbs. Keep fat and fiber content low to avoid bloating. Pre-training example meals include egg whites and English muffins, grilled chicken and rice, or ground turkey and sweet potatoes. 

If you are exercising for longer than 60 minutes you may need a mid-workout snack. Intra workout snacks should be quick, easily digestible carbs. Liquid protein shakes are also a good option. Examples include dried fruit, rice cakes, apple sauce, protein shakes.

After the workout, the body will need fuel for optimal recovery. It is suggested to consume a balanced meal that includes lots of lean protein and carbs. Post-workout meals include lean ground beef, brown rice, broccoli, avocado, and a side of fruit. 

No fancy supplements are needed to feel great and look good. Fuel your body with high-quality, nutrient-dense meals, and train smart!

Chronic Dieting and Excessive Exercising

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Chronic Dieting and Excessive Exercising

Many females struggle with hormonal imbalances due to chronic dieting and overexercising. When we eat below maintenance calories our hormone level drops, which can cause major health complications and may play a role in why we are not achieving the aesthetic or performance goals we have. Below are key points to consider when building a balanced and sustainable diet and exercise routine that supports hormone health.

1.       Maintenance calories for most active females are well beyond 1,800-2,000 calories. If you have been switching from diet to diet, your body will need some time to maintenance calories. Eating 1,200 calories is not enough for your body to repair. Consider working with a nutrition professional who can slowly help build you back to eating maintenance.  

2.       Eating a diet that contains proper portions of carbs and fat will help create happy hormones. When we consume a consistent low carb and low-fat diet, we may experience hormone and period problems. Most active females should eat a minimum of 60 grams of fat and 150-200 g of protein. Remember that macronutrient breakdown will be based on the person’s lifestyle, genetics, and goals. A sustainable diet should include all three macronutrients: Protein, carbs, and fat.

3.       Eating whole food meals frequently throughout the day will help the body’s blood sugar levels remain stable. When building a meal choose minimally processed foods and include protein, carb, fat, veggie, and fiber at every meal. Eat at least 25 grams of fiber and add veggies including broccoli, cauliflower, and Brussels sprouts to aid healthy levels of estrogen in the body.  

4.       Sleep 7-10 hours and keep caffeine consumption less 200-300 mg.

5.       Drink ½ your body weight of water in fluid oz daily.

6.       Workout 3-5 x a week in a way that you enjoy and walk 7-10k steps daily. If you are repairing hormone health consider taking a break from high-intensity training like CrossFit, Orange Theory, Spin, or Bootcamp classes.

Making simple nutrition and lifestyle changes can result in positive outcomes when it comes to our health and how we feel, and guess what? When we chase health aesthetics will follow. Instead of focusing on a short-term diet plan that will change the body for a short period of time, we need to create a sustainable and balanced diet that makes both our bodies and minds healthy. A diet is not something you do for 30 days, a diet is a lifestyle, something that both your body and mind can sustain over a long period of time. 

FACTS about FAD dieting

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FACTS about FAD dieting

Fad diets are trendy weight loss plans that promise quick results over a short period of time. These types of diets involve a great amount of nutrient restriction making the diet unsustainable and does not offer long term weight loss. The most popular FAD diets today are the keto diet and intermittent fasting.

When looking at diets we must look at the facts. If the diet seems too good to be true it usually is. If the diet worked great for your neighbor and they tell everyone to try it, it will most likely fail many others, even If they follow the plan with 100% compliance. Why does this happen? Look at science. We are all unique humans with different genetic makeup, living in different environments, with different personal lifestyle habits.

When starting any new diet it is highly encouraged to work with a  trained nutrition professional that helps you critically think through whether the diet makes any sense for you personally and has research to back it up. The key to long term weight loss is with a sustainable, habit-based approach that consistently helps you build healthier routines into your lifestyle, one step at a time. Short term results often never lead to long term results. So how do you tell If the diet is worth the money?

1.       Use common sense. If the person who is selling the diet has no credentials, or nutrition education, question the advice and ask them for some in-depth details.

2.       Look for science and research that backs up the diet. If there is no evidence-based research on the diet save your money.

Understand that there is no perfect diet and something as simple as nutrition should not be complicated. Looking to live a healthy lifestyle?  The average person can start by eating 3 meals a day that consists of the plate being ½ non-starchy veggies, ¼ lean protein, ¼ complex carbohydrates.