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

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.

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

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.

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!

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: Closed

Small Steps to a Healthier You

“Health is Wealth”, we have all heard this a thousand times over and it might seem kind of cliché but this statement couldn’t be more true

Being unhealthy can not only lead to chronic discomfort, pain and illness, but some other effects are that it can lead to unhappiness, depression, and even losing out on opportunities in life that could cost you financially.

I always circle back to that saying and add a little more to it. If we feel good, we play/work/perform good. Another financial risk we take with our health is health & life insurance. This is because insurance companies evaluate people whom they want to insure and then offer them terms based on how likely they are to die while the insurance term is pending. If the risk is higher, they will charge higher premiums.

Don’t worry though there is a silver lining. There are several small steps we can take to start that journey of wellness immediately. We do not have to think about getting fit or healthy as tough and difficult process. So here are some small but impactful ways to help jump start your wellness.

NUTRITION

Cut Out Soda: Soda is one of the most common things people take on a regular basis. It is filled with copious amounts of sugar instead, and simply cutting out soda from your diet will help you begin to become healthier almost immediately.
Reduce your Portions: You can eat too much of even healthy food, and when you are not quite at the perfectly healthy food stage, overeating can have disastrous consequences for your health. Try cutting back on your portions by making little reductions over time, and you will begin to see changes in your waistline as well.

Female hands cutting vegetables on cuttiing board – woman preparing a healthy meal to boost the immune system

Need help with your nutrition? Book Your Nutritional Consult Today!

EXERCISE

Cardio exercises like walking and running are great for getting your fitness level up and increasing your endurance. Strength training also helps get you healthier too because of how it strengthens your muscles and body generally.

Don’t know where to start, or would like to speak with one of our team members? Schedule your Free Consult Now!

Three young friends running on the steps of a building in a sunny day in summer

SLEEP

Rest is just as important to your body as exercise and nutrition are but it is often overlooked. Without proper rest and recovery your body wont be able to translate all that effort with exercise and nutrition into positive results. You should be getting a sound 7-8 hours of sleep on a regular basis.

Want to track your sleep and recovery? The WHOOP Band is the best and most accurate biometrics data collector! Get your Free WHOOP Band Now!

Young teenager girl sleeping snuggled in warm knitted blue blanket. Seasonal melancholy, apathy and winter blues. Cozy home.

And Just like that you can be back on the path to better health. See, not so hard was it? Small steps will lead to larger ones and as long as you bring the consistency and effort the magic will happen, I guarantee it.

Written by Cody Perez – Performance Specialist |

Infinity Sports Institute

163 NE 24th St Miami, FL 33137

Northeast 24th Street

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 – 1:00 AM
Sunday: Closed

Eat to Lose (or WIN?)

How can calorie restriction lead to unhealthy weight loss?

The summer vacations are over and some of us have come back a few extra pounds heavier than our usual weight. We definitely have gained some extra motivation to get back on our game, clean up some eating habits and/or get a fitness routine going again. Many of us start things off by cutting out some of the bad things we eat. Now when we do that, it is important to substitute those calories with a healthy option, especially once we start exercising. Not eating enough calories compared to how much your body burns off for energy each day can lead to poor results and symptoms we don’t want.

What’s A Healthy Way to Lose Body Fat?

Anytime we gain some “bad” pounds (body fat), the common traditional mindset has been lose weight, rapid weight loss, diet, portion control; terms that can lead you down to the wrong path. A healthy weight loss is considered 1-2 lbs per week. If it’s your first time exercising in a while you may lose a little bit more for the first week or two based on your body burning off some extra stored energy commonly referred to as “water weight”. 1-2 lbs per week is just right because your body has a goal of maintaining a balanced state at all times. Too much lost too fast not only means you’re more likely to gain it back but can lead to some problems as well.

The key to gaining success and keeping it is making gradual adjustments to your lifestyle habits surrounding your eating habits. Give yourself small wins that will lead to an overall healthier lifestyle.

Risks of a Fast Weight Loss

Programs promoting rapid weight loss often have diets very low in calories and nutrients sometimes leading to health problems.

Loss of Lean Muscle

Muscle is the biggest energy burner in your body. If you are not feeding your body energy(calories)then your body will start to get rid of those energy burners. Losing weight is not the same as losing fat.

Effects on Metabolism

Your body’s goal is to survive. Whenever you limit the body of calories, it changes how it operates. It may affect hormones and other functions to help conserve more energy.

Other effects are common such as

low energy
irritability
dehydration
increased cravings
nutritional deficiencies
and more “not so fun” symptoms

How We Can Help?

WE HAVE THE ULTIMATE TRANSFORMATION PROGRAM!

Here at Infinity Sports Institute we have recently launched our all-inclusive individualized Hybrid Program that puts the individual in the best position to be successful based on their goal.

Each individual is assigned a performance specialist that they will spend the first day testing in the sports science lab using nothing but the best research grade equipment to set up the best possible program to attain their goal.

In addition, they will sit down with our sports nutritionist to set up an action plan based on their current lifestyle eating habits and goals.

After their program is created, they will get updated daily workouts from their coach who will monitor their entire journey throughout the program. A weekly meeting with their performance specialist will help the individual make outcome-based changes to their program which is the best formula for success.

To sit down with a performance specialist and learn more about our Hybrid program call 786-591-7586 or email us at info@infinitysi.com

Postural Restoration Institute Method

What is the PRI method?

The Postural Restoration Institute (PRI) incorporates a method to help people of all ages and ability levels stay balanced from postural asymmetries that occur in the body. Our bodies often move and function in asymmetry to maintain balance. A primary example is whenever we walk or run, one side of the body is creating a new step and the other is finishing the step you just took. PRI uses repositioning and repatterning techniques to maintain proper balance of those asymmetrical movements and functions to keep the body from over compensation.

When and Why should you use PRI method?

When using PRI, the idea is to identify and correct standard patterns found in our muscles and joints from side to side, from front to back and from top to bottom. These asymmetrical patterns influence the way we stand, sit, walk, breathe and even sleep. Infinity Sports Institute uses PRI method to help individual maintain postural balance for the long-term based on measuring their compensations through a full functional evaluation. Infinity Sports Institute uses PRI as another added tool to tackle abnormal postural patterns, unbalanced movement, and breathing patterns.

The Takeaway

The PRI method has given us a great resource to evaluate and treat proper functions of the body. This holistic approach has been effective and efficient when treating all different types of diagnoses.

In addition to PRI, Infinity Sports uses Fascial Stretching and Rocktape Techniques that can help restore an individual’s posture. To book an appointment or learn more about these services contact us at info@infinitysi.comor call 786-491-7586.

Lymphatic Assessment

What is a Lymphatic Assessment?

Assessment of the lymphatic system includes an evaluation of lymph nodes at different points throughout the body. The body has tons of lymph nodes starting from the head, down the neck, trunk, arms, legs, and feet. Lymph nodes are checked for size, consistency, and tenderness. When lymph nodes start to show any swelling or tenderness, that gives an obvious sign of inflammation.

Why and When should you use Lymphatic Assessment?

A Lymphatic assessment is a great resource for those who have chronic pain or trying to improve overall health and performance. The lymphatic assessment helps determine which lymph nodes are the most tender, swollen, and built up with inflammation.

The lymphatic system acts as the body’s sewage system. It balances the level of fluids in our body but when certain lymph nodes are “backed up” and not flushing properly, levels of inflammation increase. Infinity Sports Institute provides lymphatic assessment during our Full Functional Evaluation. The assessment further helps us pinpoint areas of inflammation allowing us to develop a better plan for those that take part of the High-Performance Pain Management program.

The Takeaway

The lymphatic system is an essential component to get your body functioning at an optimal level. A dysfunctional lymphatic system really hinders the body’s immune system and its ability to transport fluid throughout the body. Having the assessment as part of our Full Functional Evaluation and using the proper techniques to manipulate the lymphatic system has really enhanced our client’s performance, recovery, and overall well-being.

If you have been having chronic pain, our High-Performance Pain Management program is for you! Call us today at 786-591-7586 to schedule your Full Functional Evaluation.

Hydration & Neuromuscular Perfomance

If you’re an athlete you probably have heard every now and then, “make sure you stay hydrated!” But what exactly does that mean? These days no matter who you are, there is a big trend about drinking enough water. It’s true, drinking enough water is very important when it comes to staying hydrated but being properly hydrated is so much more than just drinking tons of water. Whether you’re an athlete or soccer mom, it is important that we maintain a proper balance of electrolyte minerals and H2O in our body to maintain appropriate hydration. If you are lacking either electrolytes, fluids, or the right mix of both it can significantly affect your performance.

What Are Electrolytes?

Electrolytes are micronutrients that ingest into the body from our diet. These micronutrients play a big role in assisting the “mind to muscle” connection. There are four main electrolytes that help the brain send a signal to each muscle telling it how to move.

Magnesium – This mineral interacts with motor proteins within the muscle fiber. At rest, magnesium helps the muscle stay in a relaxed state. When there becomes a shortage of magnesium, there is a likelihood of muscle cramping.
Calcium – When the brain sends a signal to the muscle to move, calcium is triggered into the muscle cell helping activate muscle contractions.
Sodium & Potassium – Both assist with nerve function. When the brain sends a signal through the nervous system to the muscle fiber to contract, sodium pumps into the cell and potassium has the opposite effect and filters out. When a muscle relaxes, these micronutrients perform the opposite action sometimes acting as a pump.

Dehydration

When you are dehydrated, your body lacks enough fluid to help transport these electrolytes to the cells of the muscle. Think of it like a city bus system. The kids are the electrolytes and the busses are water. The kids(electrolytes) are all standing around waiting for the bus(water) but the bus(water) never comes to take the kids(electrolyte) to school(muscle). If your body lacks enough water to properly transport the electrolytes this could significantly affect your performance and more importantly health, if this becomes chronic.

Over-Hydration (Hyponatremia)

When you’re “over-hydrated” your body now lacks the right number of electrolytes compared to the amount of fluids within the body. The body now has enough water to transport these electrolytes to the muscle, but it does no good if there aren’t any electrolytes to transport. When the body is in a state of over-hydration, the nerves and muscle cells are not able to function properly which in turn will significantly hinder your performance.

Strategies for Proper Hydration

Proper Diet – The best way to get these micronutrients is making sure we are eating the right foods. Whole foods contain tons of micronutrients and it’s imperative to make sure we are getting plenty of these within are diet and staying away from processed items.

Magnesium: Greens, beans, nuts, whole grains
Sodium: Celery, tomatoes,
Potassium: Sweet Potatoes, Bananas
Calcium: Oranges, some leafy greens

Sole Water – Sole water, pronounced So-Lay, is water that has been infused with Himalayan pink salt. Sole water has the electrolytes needed as well as 80 plus other minerals that help the body function optimally. To make Sole water, take a mason jar and fill up 1/3 of the jar with Himalayan pink salt, fill the rest with water and let it sit over-night.

Purium Coco Hydrate– Coco Hydrate is a supplement from an organic whole food supplement line called Purium. Coco hydrate is filled with whole food ingredients that contain the much-needed electrolytes required to perform at a high level. All that is needed is a couple of scoops mixed in with your water and you’re off to the races.

We Can Help!

If you want help to be at the top of your game, book an appointment with our sports nutritionist at Infinity Sports Institute. Invest in being the best and let us help you reach the top of your game. Call (786)591-7586 or email us at info@infinitysi.com.

The Truth Behind the Scale

What the Scale Can’t Tell Me

A lot of us have different goals in the gym, whether that be to gain more muscle mass, lose some body fat, or maybe a little bit of both. Often times we track our goals using a scale, but frequently checking the scale can be misleading. The scale tells you your total weight but not how your body is made up of muscle, fat, and bone. Muscle is the good weight that helps us move better, burn fat and is important to maintain in your body for optimal health. Fat is the weight that we know when excessive, is bad for our health and we all work hard to burn off.

Checking your body fat percentage is the best way to create a start and finish line when it comes to getting the best results with your body and health. The DEXA machine is the most accurate and convenient way to check it. It can pinpoint your body composition by using a low-level x-ray to see how much total body fat, lean muscle mass, and bone mass you have. Keeping track of exactly how your body is made up between muscle and fat is the ultimate measure of health.

There’s Fat on My Organs?

We can break up our fat into different types. Visceral is the most important type when it comes to your overall health. It’s the fat that hangs out around your internal organs. Visceral fat plays the biggest role in longevity and risk of chronic diseases like heart disease and type two diabetes. Your scale at home and even other alternatives to checking your body composition cannot tell you the amount of visceral fat you have. A person may be content with their weight but if there is lots of fat around the organs, that person is more likely to develop lousy chronic diseases including cancer. The DEXA has the ability to show us the mass, volume, and area of visceral fat we are carrying which will tell us if we have to start changing our eating habits for healthier body composition.

Healthy Bones

If you’re an athlete that plays a high-impact sport, bone health can play a role in your risk of injury and performance. Also, women passed the age of 30 are at a higher risk for developing bone diseases such as osteoporosis and osteopenia when not exercising under resistance or eating enough calcium within their diets. The scale can tell you how much you weigh, but it won’t tell you how much of that is bone. The DEXA has the capability to show us if you are at risk or not while other methods do not.

Where Can I Get a DEXA Body Composition Scan?

Infinity Sports Institute has the luxury of having one of the best DEXA machines on the market, the Hologic Horizon DXA system, available to the public. The number one rule to winning a race is knowing where the start and the finish line is and getting a body scan can help motivate you through the finish line.

Schedule an appointment for your body scan so you can know exactly where you’re at and set the goal for where exactly you want to be.

Director of Human Performance, Andre McCormack

Carbohydrate Confusion

How will Carbs affect your weight management?

It almost feels like we can go all the way back to the beginning of time when everyone got confused about Carbohydrates. High carbs, low carbs, no carbs, people frequently get stumped on carbohydrates in their diet and how much they should eat to manage their weight. The confusion may be coming from the fact that carbohydrates are not all created equal. Carbs can be processed through your body differently creating a variety of effects in the body.

Good Carbs

To start, there is not a “best” diet. Many people have their preferences on specific diets but whatever diet you choose, it should contain whole foods. Whole Foods are often slower digesting and higher fiber carbohydrates. These carbs are attainable if we choose a wide variety of whole unprocessed foods. These type of carbs are called complex carbohydrates such as vegetables, fruits, legumes, and whole grains. These have a lower calorie density and are often hydrating, keeping us feeling full for longer. The best part is complex carbs come with many helpful friends such as micronutrients, phytonutrients, fiber, water, sometimes even protein and healthy fat.

Bad Carbs

Simple carbs are refined and highly processed foods. They digest rapidly often times keeping us unsatisfied and back to craving some more. Simple carbs bring a gang of ingredients that come with high amounts of sodium, a variety of flavoring chemicals, trans fats, and preservatives. Simple Carbs lack many if any nutrients and often poorly affect our health.

How much should I eat?

There is not a specific amount of carbohydrate intake that is the same for everyone, all the time. Intake can depend on a variety of factors such as simple things like body weight, activity levels, age, and goals. For example, an older retired man who lacked activity would not need as many carbs as a young man who did high performance training.

The Takeaway

While it is important to focus on the amount of carbs you’re eating, start by focusing on this key point. More often than not we should consume slower-digesting higher fiber carbohydrates. Many people prefer to eat differently but no matter what type of diet you have carbohydrates do not have to be the devil. Focus on staying away from unwanted processed simple carbohydrates and eat whole food complex carbohydrates that provide energy, nutrients, and satiety. This is ultimately the first step into starting to eat a healthy diet.

Call us now to schedule your nutrition consultation with our in-house sports nutrition coach to map out an action plan in order for you to reach your goal!