Healthy Diet and Exercise: The Perfect Marriage

It is definitely much easier to tag on an extra 3,500 calories in one day than it is to burn off an extra 3,500 calories in one day. It would take you about 1-2 weeks of strict diet and exercise to burn off that kind of damage. So, success is dictated by…

Resistance Training and Eating Clean

It is definitely much easier to tag on an extra 3,500 calories in one day than it is to burn off an extra 3,500 calories in one day. It would take you about 1-2 weeks of strict diet and exercise to burn off that kind of damage. So, success is dictated by consistent habits BOTH with exercise and eating clean. I recommend circuit-style resistance training and eating 5-6 small meals a day to keep your body looking amazing.

Here are just a few reasons why you must carefully marry a healthy diet and exercise:

1. Clean eating helps to capitalize on all the hard work in the gym. You can keep your muscle weight up and your fat weight down – low body fat percentage. You burn calories during your workout and more calories at rest when you build muscle.

2. No one eats perfect all the time. Those 1-2 pounds of vacation, holiday parties, & tailgating weight add up over the years. Even when you go back to your healthy eating habits it doesn’t mean you are going to burn off the extra calories to lose what you gained. Being able to hop right back into a consistent workout routine helps to burn the fat. The opposite is also true, when your workout routine is inconsistent the clean eating will help to keep you on track.

3. If you eat healthy all the time it doesn’t mean you are in shape. Exercise helps to keep your heart healthy and resistance exercise training helps to counteract the natural loss of muscle due to age (which starts as early as 25).

4. Just because you look good in clothes doesn’t mean you look good out of your clothes. A low weight on the floor scale doesn’t indicate a low body fat percentage. Exercise helps to keep everything where it’s supposed to be and your body fat down. One of my favorite client quotes, “I want to look good naked.”

5. A consistent workout routine will curb the damage you do in a day. Consistent workouts mean your metabolism is higher, which helps to burn more calories throughout the day, and the calories you’ve burned in your daily workout help to limit the damage when you feel like indulging.

6. Working out & Eating Clean is like a lock and key. The two work perfectly together and produce the best results when combined consistently.

I’ve been working with Caitlin on a weekly basis and we are seeing great results. Here are a few simple eating tips Caitlin recommends:

Eating clean is attainable – really, just about every recipe can be made healthy.

• If something calls for sour cream, substitute Greek yogurt
• For heavy cream substitute whole milk
• When cooking eggs, just use the egg whites
• Instead of oil, cook in non-stick pans
• Instead of frying, bake.  Flavor does not equal fat
• To add flavor, add herbs and spices; not butter or salt
• Once you find your favorite spice blend add it to everything

Healthy food should always taste good because then you’ll be more inclined to eat it.

And remember, moderation is the key. It’s okay if you slip up and have a doughnut for breakfast once every 2 weeks, but you don’t need to eat the whole box every other day.

ABOUT THE AUTHOR:
Sweat Training Owner Danielle Korb
Danielle has always had the dream to run her own company, and her lifelong passion for health and fitness is what led her to open her own personal training facility.

Since then Danielle started her own personal training company and has built it brick by brick from the ground up. Danielle’s passion for health and fitness combined with 12 years experience of coaching/personal training has helped her to create a company that is truly unique. At Sweat Training we train people that crave the desire to train like an athlete and we specialize in high intensity and resistance training.

Danielle graduated from The University of Cincinnati with her Bachelors of Science in Health Promotion and Education, and is a certified personal trainer through The American College of Sports Medicine. ACSM is the largest, most respected sports medicine and exercise science organization in the world.

Fun Facts about Danielle:
Danielle has grown up in gyms. Her love for fitness started as a competitive gymnast. As a gymnast Danielle trained in an Elite Program year round, and in the last 3 years trained on average 20-25 hours a week.  After competing for 6 years her focus switched to coaching. Danielle spent 6 years coaching, and finished her coaching career as the Lead Coach of 60 athletes.