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TESTIMONIAL
"Our Child has been training with Stephanie Thompson since January 2006. Sarah had done speed and agility training with another company in the Ottawa area, and we were not pleased and saw very little results. However, her high school soccer team was working with Infinity Health and Fitness before the start off the season, so she began training and working with Stephanie from (IHAF).
We have been very pleased since. She loves working with Stephanie. Not only does she make it fun, she teaches her proper techniques to ensure that she does not injure herself, and she is also instructing her on good nutrition for full performance on the soccer field. She is getting so much stronger, and she no longer gets pushed around by larger players. Sarah has always had good speed, but her explosiveness, as well as her reaction time is unmatched."
Joanne Armstrong
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Infinity Health and Fitness Nutrition Tips
Reduce Carbohydrate Intake
When exercising, carbs are essential and must be included in your nutrition plan; if you want to speed up fat loss, manipulate your carb intake slightly. When you reduce carbs from high to moderate and then to low, your body has less glycogen to run on and is forced to burn fat instead. We all love to indulge sometimes. If you’re going to eat pasta, make sure it is multi-grain and eat it before 4pm and you’ll be much better off. Evening snacking and meals should be protein and veggie type foods.
Protein
Protein is key to weight loss, and 80% of Canadians don’t get enough. Protein provides essential amino acids to repair and rebuild muscle tissue after a workout. Don’t skip your protein servings because you’ll fall short of your goals and cheat yourself out of important nutrients. Great sources of protein include turkey breast without the skin, chicken, lean red meat, tofu, beans and fish.
More Calories
Low-calorie diets (anything under 1200 calories a day) do much more harm than good. A low caloric intake only slows your metabolic rate and forces your body to store calories in the form of fat. A more realistic range of calories for an adult female is 1200-2200. We recommend starting at around 1550 and then adjusting as you learn how many calories your body is burning on a daily basis. Ingest a good ratio of protein, fats and carbs so you don’t get hungry and start binging. Your scale most likely does not show water weight, muscle gain or fat loss. Go by your measurements and how your clothes fit. And if you can, purchase a body composition machine.
Have Low to Moderate Alcohol levels
Alcoholic beverages are loaded with sugary calories, which are easily converted to fat. When alcohol is in your system, the liver works overtime to process it and doesn’t have adequate time to burn fat. Excess alcohol can also cause a number of adverse health conditions. Reduce by half the amount of alcohol you consume if you have a goal to attain.
Drink water
Proper hydration is very important for weight loss. We recommend drinking between 65-70 ounces of water a day. The benefits of drinking required amounts of water include decreased appetite, improved metabolic function, increased energy levels, improved alleviation of fluid retention, and improved liver function.
Cut out fat calories
Calories from bad fats are easily stored as body fat, calories from other foods have to be converted to fat, a process that burns calories. Try to stick to low-fat and non-fat choices, and watch for hidden fats in processed foods, even things like breads, crackers and bagels. Your body does need some dietary fat to keep your joints, skin and internal organs in good working order. Everyone has different genetics but most women need 20-25% of their total daily calories to come from fat. Where you choose to get your fat also makes a difference. Saturated fats, such as those that come from animal products, are more easily stored in the body, while it is more likely to use unsaturated fats, such as peanut and olive oil, as fuel. Read labels and understand where your daily amount of fat is coming from.
Limit sugar consumption
Most of the time when you ingest too much sugar, the excess can be turned to body fat. Sugar triggers a surge of the hormone insulin, which activates enzymes that promote fat storage. Fat-free snacks and cereals are full of sugar.
Eat 4-6 times a day
You burn calories far more throughout the day when you eat frequently than when you don't, not to mention the amount of energy you have saved. Your body will absorb nutrients better and faster and you will be less tempted to snack on bad foods. If you continually fuel your metabolism every 3 hours, you will burn more calories and will lose body fat faster.
Focus On Natural Foods
The body is much more efficient when processing natural and unprocessed foods and these are less likely to be stored as fat. Choose veggies, fruits, whole grains and other complex carbs as the main choices of your nutrition plan. Natural, complex carbs are needed to make and replenish muscle glycogen, the carb stored in the muscle and liver that is used to supply energy for exercise and activity. If you decrease your intake of a simple carbohydrate such as pasta made with white flour, cake, or soda, you will notice a big difference in your waist size, definition and energy level.
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