Dienstag, 23. Juni 2015

Morning Insulin & Carbs

Egg Protein with nuts
Before I start talking about why you should avoid carbs in the morning, here's some information about insulin understand the whole process.

Insulin is a hormone secreted by the pancreas to control your blood sugar levels. If you consume too much glucose (e.g. from carbs) , insulin is released to facilitate the transfer of glucose out of the blood, as it's toxic in higher amounts. Glucose is then transported to your tissues. The remaining glucose is used either as fuel for your brains, muscles and other cell functions, to top up your glycogen reserves in the muscles and liver , or (worst scenario) is stored as fat in adipose tissue, and thus prevents you to look hot as hell during summer.

Therefore, if you want to get ready for summer and burn fat, high insulin levels aren't the way to go as it will prevent the stored fat to be burned and consumed as fuel.
The insulin sensibility is as its highest during the first part of the day, especially after you woke up. This means that your body actually can consume and process carbs better in the morning, but this doesn't mean that you should eat carbs in the morning, especially when you want to get lean. You should try to keep your insulin levels low by eating a healthy and balanced amount of good fats and lean protein.

For to those reasons, try to cut the grains, fruits and any other carbs after waking up, opt for healthy fats and lean protein. Don't get me wrong, I am not saying to eat bacon or eggs grosses, go for hard boiled eggs and some nuts like almonds, walnuts or hazelnuts.

The best would actually be lean fish, meat or some avocado. I know this doesn't sound like breakfast, I was a bit surprised too, when I was told to eat meat or fish in the morning, but believe me that you will feel better and have a lot more energy until lunchtime without a typical 10am craving.

To get an idea of healthy fats, a previous article of mine could help you (here). 

And for those who think that they can't have fish , meat or something like that in the morning... Your body and your eating habits can adapt themselves very fast, all you have to do is a little step forward. Honestly, before my competition preparation , I couldn't even smell eggs, fish or meat in the morning. But now I am always looking forward when my diet plan says eggs with turkey ham.
#1 meal: protein shake& nuts, #2 meal turkey ham with crackers and strawberries
egg white omelet
chicken burger with pear &some almond butter

Mittwoch, 17. Juni 2015

Skinny Problems

Everybody has that one friend who can eat whatever she likes but still stays super skinny, right? 
I know this sounds unfair and you may hate that person for complaining about it, but just imagine how your friend feels... Maybe she doesn't want to be that skinny... Don't you also search for support when you're starting a new journey? Well the same goes for her and her goals.

Naturally skinny people face a lot of discrimination as the general public follows the cut and dried opinions of others. If someone is underweight, it doesn't mean that they have an eating disorder. Your genetics or your satiety cues define how your body looks. Some people can feel fuller faster , so they simply eat less, and some people have to eat more to feel full after a meal.

Of course underweight people are opposed to a lot of health risk just as overweight and obese people. The common side effects are a lack of energy, nutritional deficiencies, a weakened immune system, osteoporosis and the loss of menstrual function and complications with pregnancy (the last two are of course just for women).

As I always preach, your eating habits matter the most. But before you jump on the bulking-train, make sure to consult a doctor who can rule out other health issues that might contribute to your weight loss, just as thyroid problems After that, follow the guidelines of a nutritionist who can adapt your diet program according to your individual needs. 

In case you want to try it yourself, here is a short list of what might help you: 
  1.  Food Diary:
    To work out the issue of your dietary habits, log your food (what and when you eat). Online programs like MyFitnessPal or Fitday might help you to track your meals and calories.
  2. Add up:
    After you worked out your current caloric intake, add 200 calories to begin with. Adjust up or down, depending on how fast you want to gain weight. 
  3.  Quality over quantity:
    Instead of fatty and processed foods like pizza, burgers or chips, try to choose nutrient-dense food like lean meat, vegetables, fruits and complex carbs. (learn more about protein here, carbs here and fats here
  4. Regularity:
    Don't skip your meals.
    Of course you feel full very fast when you start adding up calories to each meal, and this change can also include gastrointestinal issues because your body isn't used to work that much.
    To make it easier for your body to process your meals, spread your calories over 4 to 6 smaller meals througout the day. (More here)
  5. Snacking:
    Between your main meals, grab for calorie-dense snacks like nuts, dried fruits, yoghurt , avocados etc. When leaving the house, pack your snacks for calories on the go. (more here )
  6. Drink your calories:
    In order of drinking high sugary beverages like soda , go for healthy filling beverages like smoothies or protein shakes. It can be difficult to eat that much when you're not used to. By drinking between your meals, you can easily add up healthy calories.
  7. Last meal:
    While a lot of healing and regeneration happens overnight, give your body something to work on. Preferably proteins like casein, or even a peanut butter avocado wrap with vegetables and lean meat.
  8. It's the small steps:
    Always remember to be patient.Weight gain is just a process like weight loss. Sometimes it takes longer than expected, but don't give up on hope. Set attainable goals that seem realistic and reachable in 2 or 3 weeks, and then set another tiny goal. If you reach a goal every 2 or 3 weeks, you will stay motivated on your health journey.
  9. Support:
    Make sure to have a supportive and positive surrounding that helps you achieve your goals and deal with emotional issues when it comes to body changes. Appreciate your new body and how it looks in the mirror. 
  10. #ootd:
    If you feel good about your new appearance, choose outfits that make you feel good, no matter what you weight or what other people think about you. 


Montag, 8. Juni 2015

What's next?

NAC Luxembourg, Team Powerfood's J-M.b
Pheww... That was a long season with great experiences, awesome moments and powerful actions. 

Now that the competitions are over, I already set my goals for the next season but this time I will go for higher ambitions. While there are three more shows waiting for me , I am still sticking to my strict diet for the following two months. Therefor I decided to take a break in autumn, so my body can recover 100% from these straining diets and training routines before attacking the preparation for the next spring season.
Of course I will maintain a healthy and balanced diet, just as intense gym sessions. I mean I don't want to turn into a jiggly-puff over summer and have struggle to lose that extra fat and water again in 2016.

With hindsight, I have to say that I am very proud of myself and about what I achieved this season.Remember when I was talking about my New Year's Goals (Resolutions) ? Well I have attained them ALL. The beginning of tis year could not have been better. I got a Top3 twice at the International Championship (J-M.B.Open) in Luxembourg, I mamanged (thanks to you) to participate at the Miss FIBO Power Beauty Contest 2015 with my best shape so far and I qualified for the International NAc World Championships in Warsaw. 

Even thought I wasn't in the best shape for the World Championships,  I am happy that I did my best and that I hold strong during this entire preparation. It wasn't easy at all, especially the last few days... Oh hell no, how often did I play with the thoughts to throw the towel, just because of the food... It was a tough prepration because my body wasn't 100% ok , so I can't show 100%on stage, but that's totally ok. I've learned from it and this won't happen again.
I am already looking forward to 2016, I hope (and train) for my personal best and that I achieve all my goals again.

Concerning the upcoming shows, there will be one on the 21st June, 11th and 18th July here in Luxembourg.
Our team athletes will perform a guest posing at the FSR Motorshow on the 21st of June in Belval to support kids in their fight against cancer.
On the 11th of July, Powerfood's J-M.B launches its annual jaarmarkt in front of the shop in Kahler where you can benefit from exclusive sales, yummy and healthy food and of course enjoy our posing shows and choreography throughout the day.
We are also guest-posing for a good cause at the charity event Télévie 2015 CHEM Bikers.

I hope to see you there, I am counting on you.
Top5 at the International NAC Championship Luxembourg, placed 2nd and qualified for the World Championships in Warsaw
Marlene M. (right), Alix G. (middle) and me after the J-M.B Open
Top3 at the J-M.B Open 2015. 1st Marlene M., 2nd Li h., 3rd me
Totally happy about my trophies
At the Miss FIBO Power Beauty 2015 in Cologne
J-M.B Open, Round 2, Evening dress
Afer the Miss FIBO Power Beauty 2015
Joking around after the 2nd round at the Int. NAC World Championships Warsaw
Team Luxembourg. Thank you for everything.

Dienstag, 2. Juni 2015

Int. NAC World Championsips 2015

NAC Luxembourg

Yesterday we came back from Warsaw, Poland, where the International NAC World Championship took place and I have a lot to tell you...

We were leaving last Friday early in the night to head over to Charleroi Airport where we took the plane to Warsaw. Arrived in Warsaw at the hotel we still had to wait a little until our rooms were ready. But that wasn't a big issue since I had my meals at hand and a great team around me with lots of humor. So the time passed pretty fast, and same goes for the time spent in the waiting line for the registration.
I met some other athletes from different countries, who all seemed very nice... even though they were all depleting.

Afterwards I was so happy to just lay down in my bed and think about nothing than my next meal before I went sleeping. It also came very handy that the competition itself took place in the hotel.

On Saturday I didn't have to hurry in the morning as it only took me 2 minutes to enter the competition facilty, which was actually 3 floors under my room. So convenient.
After being dolled up with my stage-makeup, jewels and tan, I went down to the backstage area to warm up, but I couldn't. Unfortunately my body didn't cooperate with my mind and I had some serious circulatory problems. Yes I know that's normal when you're dehydrated, but I never felt this bad on my previous competitions.
As this season's goal was to qualify for the World Championships, I already achieved all my goals  (also the Top3 ranking at the J-M.B Open and participation at the FIBO contest). Thus I tried to make the best out of this situation and decided to still step on stage. Of course my presentation was far from being the best, but I didn't gave up and stayed on stage.

In the evening, during the finals, my circulatory problems were gone because I ate some cookies and had water. The first round of the finals was in the evening-dress, and oh my goodness, I have never seen so many beautiful dresses at the same time. They were just fabulous.

Like always, the last round was in the bikini again, where I also recieved my participation-medal, of which I am very proud.
I know that I did my best during the preparation, and I also know that my shape could have been better, but sometimes things just don't work the way you planned it and that's something you have to learn from for future shows.

To finish this exciting day, the whole team went for dinner at the hotel restaurant were everyone of us enjoyed an epic cheatmeal and some drinks at the bar afterwards.

On Sunday we went for some sightseeing in Warsaw and of course ate that one or another delicious cheat. It was a super pleasant day and it felt like being a little family. We were all getting on well with each other and again I realized how lucky and glad I am to be part of this team or let's say fitfamily. That's what a great team is all about. Getting on well with each other, joking around but still being serious when it comes to competing and being 100% honest and supportive with each other.

P.S For more pictures have a look at my Facebook Page (here)
Alix G., Nathy G, and me with our medals and snickers
Selfie before the eveing-dress round
sightseeing in Warsaw