FUNCTIONAL PERFORMANCE FITNESS
  • Services
    • Gym Memberships
    • Personal Training
    • Group Fitness Classes
    • Virtual >
      • NEW Virtual Personal Training
      • NEW Virtual Group Fitness Classes
    • Teen Fitness Classes
    • Membership Features
    • Specialty Class Packages
    • Nutrition Program
  • What's New
  • ONLINE STORE
  • Testimonials
  • Clients
  • About Us
    • Our Mission
    • Our Team
    • Our Facility
    • Contact Us >
      • Contact Us
      • Newsletter
      • Join Our Team
    • Community Involvement
    • Blog
  • 2021 Reopen

Look at what 1 pound of body fat looks like!!

2/27/2016

 
Picture

Look at what one pound of fat looks like. That's a chunk isn't it? If you're mad that you only lose 1 pound of fat this week, don't be!! You did very well! Keep working at it!

Understanding the Difference between Simple and Complex Carbs

2/15/2016

 
There are all kinds of diets that focus on cutting down on carbohydrate intake in order to lose weight and shed fat. Perhaps the most extreme of these is the ketogenic diet (similar to Atkins), which sets a strict limit of around 20-25 carbs per day. Unfortunately, many people who avoid carbs don't realize that not all carbs are bad. In fact, there are "good" carbs and there are "bad" carbs. What you need to understand is that you need to work on avoiding the bad carbs and replacing them with the good ones.

WHAT ARE SIMPLE CARBS? ​ (Bad)

Picture
Simple carbs are those that come primarily from sugars. Some of these occur naturally (such as those found in dairy milk), but the majority of the simple carbs found in our foods come in the form of added sugars, corn syrup, and glucose. These are the types of carbs that you should generally avoid because they consist of the most basic sugars that are the easiest for the body to digest. As a result, they don't keep you feeling full for very long, which can result in increased calories.
Here are some examples of foods with high simple carb content:
  • Sodas
  • concentrate juices
  • desserts and pastries
  • white rice
  • white pasta
  • white bread
  • white potatoes
  • candies
The one exception to the idea of simple carbs being bad for you is that of fresh fruit. Fresh fruit, such as strawberries and melons, are considered simple carbs. However, they're all natural sugars and are still relatively low in carbohydrates, so there's no problem with eating and experimenting with fresh fruit daily.

WHAT ARE COMPLEX CARBS? (good)

Picture

Complex carbs differ from simple carbs primarily in the sense that they're comprised mostly of fiber rather than sugar. Fiber is much more difficult for the body to digest and takes longer to do so, which means that foods that are complex carbs tend to keep you feeling fuller for longer. This is great for those who are looking to lose weight without feeling like they're starving themselves in the process. Fiber can also provide a nice energy boost to the body, so foods with complex carbs make for great middle-of-the-day snacks to help you avoid that afternoon crash.
Some examples of foods with high complex carbs content:
  • beans
  • quinoa
  • Oats
  • Kamut
  • brown rice
  • Sweet potatoes
  • whole grain or ancient grain pasta/bread
  • whole oats
  • vegetables
Some studies have also shown that complex carbs can help reduce your risk of developing type 2 diabetes and cardiovascular problems. Substitute complex carbs for simple carbs in moderation.
​
 
HOW TO AVOID THE BAD STUFF

Even when you understand the difference between simple and complex carbs, making the right food choices isn't always easy—especially when you consider the fact that nutrition labels don't differentiate between the two. When you're shopping at the grocery store, then, how can you be sure to load up your cart with complex carbs as opposed to simple carbs?
It's actually quite simple! Pay attention to the ingredients and not only the nutrition facts. Foods that are higher in fiber most likely contain complex carbs, whereas those with higher sugar content (or with any "added" sugars) should probably be avoided because they contain simple carbs. 
Of course, everything is in moderation. From time to time, it's not the end of the world if you indulge in a food with simple carbs. Just get right back on the wagon, and make complex carbs part of your signature meals.

TIPS FOR EATING MORE COMPLEX CARBS AND LESS SIMPLE CARBS

Picture
Getting enough complex carbs in one's diet isn't always easy, but here are many ways to do it. One of the easiest ways is to substitute your regular white breads, pastas and rice for whole grain version. So when you’re shopping at the grocery store avoid putting them into your grocery cart. The taste isn't much different and it makes a huge difference in your health. Increasing your intake of leafy greens is also a great way to boost your complex carb intake without adding a lot of calories in the process.
The differences between simple and complex carbs are numerous and by substituting with complex carbs, it's simply easier to achieve your fitness goals more quickly.

Do you have an office job? Take one minute to perform this exercise while working in the office.

2/9/2016

 

Chair Lunge

Picture
​Sitting accelerates the breakdown of multiple physiological systems in your body, and it weakens your core and hips. You can turn your office chair into a rehab tool by kicking off your shoes and perform this chair lunge exercise to release too-tight hip flexors. It’s great for both men and women.

Hold each stretch for 20 to 30 secs on each side. Can be done many times throughout the day.

    Author

    I'm Natatia Gemmell. No matter how busy life gets, eating well and exercising is always a priority! I LOVE fitness, and I share my passion for exercising and clean eating with my friends and family, And I want to share with you too! Let me know how your next recipe turns out!

    Archives

    March 2021
    February 2021
    December 2020
    October 2020
    September 2020
    August 2020
    June 2020
    April 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    May 2015
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    March 2014
    February 2014
    November 2013
    October 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012

    Categories

    All
    Fitness
    Health
    Nutrition
    Recipe

    RSS Feed

Functional Performance Fitness

Settlers Ridge Centre Mall              
275 Brockville St, Unit 14
Smiths Falls, ON
K7A 4Z6

Phone: (613) 205-1234
Email: info@functionalperformancefitness.ca
www.FunctionalPerformanceFitness.ca

Staffed Gym Hours
Monday - Friday: 8 am - 8 pm
Saturday: 8 am - 12 pm

24 Hour Gym
Members have 24 hour gym access with their key fob.

Clients Page
Privacy Policy
Terms of Use


Reopening Update


Services
Gym Memberships
Personal Training
Partner Training
Youth Fitness
Semi Private Training
Group Fitness Classes
Senior Fitness Classes
Yoga Classes
Zumba Classes
Kickboxing Classes
BootCamp
Weight Loss
Pain Reduction
Corrective Exercises
Sports Specific Training
Strength and Conditioning
Teen Fitness Program
Specialty Class Package
Nutrition Program

Childminding
Gift Cards


About US
Team
Our Mission
Facility
Community Involvement
Events Sponsored
Testimonials
Blog

What's New
Apple FPF App
Android FPF App

New Virtual Training
Virtual Personal Training
Virtual Group Fitness Classes
Download ZOOM App


New Online Store

Contact
Newsletter

Copyright © 2021 Functional Performance Fitness
  • Services
    • Gym Memberships
    • Personal Training
    • Group Fitness Classes
    • Virtual >
      • NEW Virtual Personal Training
      • NEW Virtual Group Fitness Classes
    • Teen Fitness Classes
    • Membership Features
    • Specialty Class Packages
    • Nutrition Program
  • What's New
  • ONLINE STORE
  • Testimonials
  • Clients
  • About Us
    • Our Mission
    • Our Team
    • Our Facility
    • Contact Us >
      • Contact Us
      • Newsletter
      • Join Our Team
    • Community Involvement
    • Blog
  • 2021 Reopen