Breakfast, is it really the most important meal of the day?  

 I think most of us have been told that breakfast is the most important meal of the day, but is it really true. 

Research says YES! 

Lauri Wright, PhD says “Research shows that eating breakfast reduces daily calorie intake, increases satiety, improves the quality of our diet, and improves insulin sensitivity at the meals we eat the rest of the day,”

What if you hate breakfast food? 

No problem, start your day off with a meal packed with protein, healthy fat, and fiber. 

Here are some breakfast alternatives to help set yourself up for success thought the day. 

Chia seed pudding: Mix a cup of your favorite no sugar added yogurt with 2-3 tables spoons of chia seeds and top with your favorite fruit and spices. Not only is this delicious make ahead breakfast, but its packed with protein, healthy fat, and fiber 

Breakfast Burritos: Pick your favorite protein, add in some black beans for fiber and protein, veggies of choice, and some cheese. These are the perfect grab and go “breakfast” for those who hate breakfast. 

Sweet Potato Hash: Leftover roasted potatoes make for the best breakfast hash. Combine with veggies and top with your favorite protein and I promise this will be your new go to meal. 

Written by Director of Nutrition, Madison Shaw

1035 NW 11th Ct. Miami, FL 33137
Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 6:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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 5 Signs You Are Under Eating

Most of us are familiar with the outcome of over eating but what about the consequences of UNDER eating?! Want to lose weight? Eat less, move more, right?! WRONG! Slashing your calories in half and spending hours in the gym does NOT equal weight loss. 

A lot more harm than good comes from under fueling your body. 

Are you getting ENOUGH?! 

Here are some signs you might not be 

  1. Fatigue 

The number of calories needed for basic functions within a 24-hour period is referred to as your RMR or resting metabolic rate. For example, let’s say your RMR is 1000kcal, now lets add the amount of calories your burn with added exercise; this looks different for everyone but can be anywhere from 200-1000kcal+. 

If you are consuming under you bodies RMR for a period of time you metabolic rate will not only drop but you will not have the energy you need to get through the day.

  1. All you can think about is food, you don’t get hungry you get HANGRY

This is one of the more obvious signs that you are under consuming. Studies show that calorie restriction may cause hunger and food cravings in both moderate and overweight individuals. When you drop your calories below your body’s maintenance for too long, your body will eventually send signals to eat to avoid possible starvation 

  1. Loss of menstrual cycle/ infertility Issues

Chronic under eating can hinder a woman’s ability to become pregnant. 

When your calorie intake or body fat percentage drops too low, signals may become impaired, leading to changes in the number of hormones released.

Without the proper balance of reproductive hormones, pregnancy cannot take place. One of the first signs of this is loss on menstrual cycle for 6 months or more. 

  1. Workouts leave you sore for days, and weights feel like 10000lbs 

If you know me you know I’m all about eating the maximum amount of fuel to support maximum performance! 

Eating less do not = more weight loss…but you know what does, more muscle! 

  1. You can’t sleep, and when you do…it’s shit

No matter how much you sleep on the weekends or how much caffeine you load up on you still seem to be tired, ever look into your diet? 

Under-eating has been linked to poor quality sleep, including taking longer to fall asleep and spending less time in deep sleep.No matter how much you sleep on the weekends or how much caffeine you load up on you still seem to be tired. 

Although overeating increases the risk of developing health problems, under-eating can also be just a detrimental. 

Curious about how many calories YOU should be consuming in a day? 

Call us today to book your RMR test! 

Written By: Director of Nutrition, Madison Shaw, RDN

163 NE 24th St.

Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 6:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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New Year, Same You? 

It’s that time of year again where we reflect on the past 10 months and begin to set resolutions for the coming year. For many of us, getting into better shape is at the top of our list. But why wait until the new year to start making changes?

If you’re like most people, you’ve probably tried a number of diets over the years without much success. And if you’re starting over again this year, it’s likely because last year’s diet didn’t work out the way you had hoped.

But here’s the thing: it’s not you, it’s your diet.

Most diets are designed to be one-size-fits-all, and unfortunately, that just doesn’t work. At Infinity, we do things a bit differently.

Your program is built off of 20,000 biomarkers we collect from your objective testing data. This allows me to create a nutrition plan that is entirely customized to your unique needs.

As a dietitian, being able to see exactly how many calories my client is burning enables me to put together the most comprehensive and sustainable nutrition plan possible. My goal is not only to help you reach your goals, but to give you the knowledge and understanding of how YOUR body works.

So if you’re ready to get into the best shape of your life, don’t wait until the new year – start today!

Written By: Madison Shaw, RDN

163 NE 24th St. Miami, FL 33137
Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 6:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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How to lose body fat and preserve muscle mass 

With all-new fitness journeys, we all ask the question about how to lose only fat while maintaining our muscle mass. This is a great question that should undoubtedly be at the forefront of our path. 

When it comes to losing body fat, I always bring the focus back to building more muscle – yes ladies, that means you too! What I dispel first about this is that you can exercise for the sole purpose of burning calories, but that’s a battle that will get you nowhere fast. Let’s say you went to a spin class and burned off 400 calories, great! As with all intense workouts, individuals tend to focus only on the number of calories burned during their hour-long class/workout, versus how they can elevate their calories burn throughout the rest of the day. 

How do we focus on doing that you ask? Well, the primary focus should be given back to that hour we spend working out. We want to put the focus on developing more muscle in the body, this is the most effective way to increase our metabolic rate. By having more muscle, we in turn burn more calories at any given point in the day. 

So now you can burn more calories while you sleep, drive your car, and while at work. This is why I always shift the focus to lifting weights as our primary method to lose fat and preserve muscle. Now, let’s hit the weight room and show that stubborn fat we mean business! 

Until next time,

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 6:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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In the Lab with Eric Martinez: How a Dexa Scan can Optimize your Health

Fat in the body can be divided into several categories, such as subcutaneous and visceral fat. It can also be broken down into another subset of white, brown, and beige fat.

As a consumer, the priority is to understand where the different categories of fat are located and how it plays a huge role in the longevity of someone’s health. 

Visceral fat is the main cause of several health issues such as diabetes, hypertension, coronal arterial disease, cardiovascular disease, and other complications such as sleep apnea. 

Visceral fat is located underneath the abdominal wall and around the organ. It’s meant to be a protective layer against physical trauma and can also be used as a backup energy source and heat insulation for our organs. 

The following list can cause us to develop Visceral Fat:

  • Extreme caloric deficits
  • High levels of alcohol intake
  • Stress
  • Hormone imbalances 
  • High fatty acid diet 

Any individual with over 500 grams of visceral fat is considered “at-risk” and needs to be taken care of immediately. The only way to know how much visceral fat someone has is to perform a Dexa scan (the gold standard of body composition). The Dexa scan is the most powerful on the U.S. East Coast; it has over 700 sensors and less than a 1% margin of error. The scan reads an individual’s total body fat and visceral fat percentage, total lean mass (muscle), bone density, and limb comparison.   

If you’ve never had one performed, we highly recommend conducting one to optimize your overall health and fitness. If you’d like to schedule your Dexa scan with us, you can give us a call at 786-591-7586 or email us at tm@infinitysi.com  

Until next time,

Eric Martinez, Co-Founder and Clinical Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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How Much Should I be Eating?

One of the foundations of a healthy and active lifestyle is undoubtedly centered around nutrition and rightfully so. What we put into our bodies is directly linked to how we feel and how well we perform. Now most blogs written about nutrition put the focus on what types of foods we should be eating and what diets are best. We all have a preference for foods we like to eat and different styles of diets whether it’s paleo, keto, carnivore, vegan, or anything in between. What I want to focus on is how much we should be eating and the only way to determine that is through a resting metabolic rate test (RMR). 

Now, before you start to think to yourself “no I don’t need that,” the calculators you find online are highly inaccurate. Inaccurate data can hinder any progress you’re making in your health and wellness journey. By using an RMR test, we can measure your calorie consumption via what your breath is telling us. 

Through this test, we can accurately measure exactly how many calories you burn in a day at complete rest. From here, we can then determine your calorie expenditure and how much you should eat (in terms of calories). This accurate data will help you lose fat, gain muscle, and become an overall “better you”. So don’t hesitate and reach out to get that RMR test in and let’s start this journey off with our best foot forward. 

Interested? You can call (786) 591-7586 or email tm@infinitysi.com to schedule your RMR test. 

Until next time,

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 6:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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In the Lab with Eric Martinez: What Causes Hip Pain

Hip pain is one of the worst pain anyone can have and is complicated to alleviate. When it comes to hip pain, there are a lot of reasons and moving parts that can cause pain, such as:

  • A large amount of range of motion
    • Can be heavily comprisable due to a loss of range of motion or increase of range of motion which can cause pain.
  • The hips are one of the most weight-bearing joints of the body
    • Pain can come from overuse.
  • Many of our muscles are connected to the femur and pelvis
    • Multiple muscles mean a higher case of causing over-compensation in one area, which can lead to pain or overuse.
  • Biomechanical relationship to the knee and back
    • I call it the “dumb joint,” because if there’s a knee problem, then there’s a hip problem.
    • If there’s a back problem, then there will most likely be a hip problem too.
  • Other neurological related issues
    • Nerve impingement
    • Scars running the facial nerve matrix
    • Past traumas

There are a lot of things that can go wrong and cause pain. The best course of action is to narrow down the cause of pain first and then to continue working with the patient until the pain has subsided. Once they have a strong foundation to fall on and prevent any further issues, is when I would recommend starting a new program aimed at the patient’s goals. 

Until next time,

Eric Martinez, Co-Founder and Clinical Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 6:00 PM
Saturday
12:00 AM – 8:00 PM
Sunday
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How to Make time for Exercise

“I just don’t have any time to work out, I’m always too busy,” is something we all will end up telling ourselves at some point. I get it, life comes at us fast and we are constantly juggling our responsibilities and emergencies as they pop up and the next thing we know it’s time for dinner and bed.

 It’s hard enough to make time for the important things, let alone exercising consistently. Well, I’m here to deliver a bit of hard truth, your health is easily just as important as any of the other responsibilities we have. 

However, as with all things, there’s light at the end of the tunnel (as they say). The good news is that your fitness routine does not have to take hours and it doesn’t even have to be every day. The goal for your health is to take action that you can sustain. Even if it’s a 20 min walk in the morning before work. You don’t have to go to the gym, learn a bunch of new exercises or create a complicated routine, simple effective activity will do just fine to start. 

A morning walk a couple of times a week, sprinkled in with some time to stretch, or maybe adding some push-ups and sit-ups will have you on the path to a healthier lifestyle! The beauty is the more time you invest in your health, the more time you’ll end up finding for it. So let’s keep it simple and just start. Remember the journey of a thousand miles starts with a single step!

Until next time,

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 6:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
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In the Lab with Eric Martinez: Training Clients who have Cardiovascular Diseases

Many cardiovascular diseases are manageable in the sense that we can monitor and modulate the intensity of an activity as the individual gets stronger. 

The key importance to working with cardiac disease is as follows:

1) Are there any other conditions such as pulmonary, shortness of breath, diabetes, swelling, hypertension, claudication, neuropathy, pacemakers, or neurological concerns?

2) What medication are they using, if any? 

3) Are there signs of chest pain, dizziness, pain, and numbness in extremities?

4) Be aware of the Cardiologist’s recommendations. 

5) Know the disease and its limitations of it.

6) Check blood pressure several times during activity.

7) Time vs intensity is key to a successful program.

8) Using many forms of measurements for intensity is important, Rpe, Mets, Hr, Blood pressure, and even breathing rate.

Activity and dosage are key. I start by having my clients do simple tasks that they can achieve and be consistent with. Over time I’ll add additional tasks, for example, I’ll begin with 5-minute intervals and slowly progress by adding more time as they improve.

During their rest periods, I’ll check their Avo2 saturation, blood pressure, HR, ask how they feel, and look for signs of heavy breathing. For more in-depth training on this subject feel free to reach out to us and ask about our Clinical performance Specialist course.

Until next time,

Eric Martinez, Co-Founder and Clinical Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 6:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
Closed

Weight Loss vs. Fat Loss

There’s this common trend that when most people start their fitness journey, they focus specifically on losing weight – with an emphasis on solely performing cardiovascular training. While they have the right intentions, there’s more to weight loss than just cardio!

Many of us end up gaining weight over the years when our responsibilities take center stage, and unfortunately, our health takes the back seat. What I want to express to my clients is that while our intentions are in the right place, the focus should not be primarily on weight loss – their focus should be fat loss. Through this approach, we can monitor something more specific and not let the scale dictate our success. Now that you have established that fat loss is the focus, we can narrow the vision down and pinpoint the best way to drop our body fat percentage.

The best way to increase our metabolism and drop body fat is to focus on increasing our muscle mass. Yes, ladies you too should focus on resistance training and increasing your muscle mass as the most efficient way to drop fat and lean out, cardio is not the friend you think it is. While cardio is great for your cardiovascular health it is not the go-to method here. 

Resistance training is great for building muscle and increasing our resting metabolic rate which is where we will have the biggest impact on losing fat. This will increase your metabolism and help you drop that body fat percentage much more effectively than hours on the treadmill. So, don’t fear the weights and get out there and build some muscle. Trust me, you’ll be glad you did!

Until next time,

Written by Cody Perez – Performance Specialist

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Monday
6:00 AM – 9:00 PM
Tuesday
6:00 AM – 9:00 PM
Wednesday
6:00 AM – 9:00 PM
Thursday
6:00 AM – 9:00 PM
Friday
6:00 AM – 9:00 PM
Saturday
8:00 AM – 12:00 PM
Sunday
Closed