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

What Should I Do About Muscle Soreness?

Everyone who has exercised before has experienced the dreaded soreness the day after and subsequently asked the question “how do I get rid of the soreness?” The key to understanding how to get rid of that feeling lies in what it is actually coming from. I’m here to blow up the myth of lactic acid and what causes that soreness.

First, let’s address what lactic acid is. Lactic acid is a byproduct from anaerobic work, this build-up occurs during intense workouts and causes that “burning” feeling in the muscles. But contrary to popular belief, this build up return to normal levels once you are able to get back to a resting state.

“But then what is causing me to be super sore and stiff the next day?”

This my friends, is the million dollar question (not really, but you get the point). The feeling you are experiencing the next day is a combination of fatigued muscles and hydrogen ions left behind from the previous workout. This left-over hydrogen causes you to feel stiff and sore, but can be removed simply by getting the blood to flow again. Yes, that’s right, moving again when you’re too sore will help you stop being so sore!

This is known as hemodynamics (flowing of blood) and once you get the blood pumping again, it will help remove those hydrogen ions out and you’ll be feeling better in no time. So the next time you’re feeling too sore to workout, just give yourself a little time to warm the body up and get the blood flowing and you’ll be ready to rock! Until next time my friends!

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

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

ACSM Certified Clinical Exercise Physiologist

What is an ACSM CEP?

The ACSM Certified Clinical Exercise Physiologist (ACSM-CEP), formerly known as ACSM Registered Clinical Exercise Physiologist (ACSM-RCEP), is a health professional that has either a minimum of a bachelor’s degree in exercise science or a master’s degree in clinical exercise physiology. In addition, they are required to complete hundreds of hours of hands-on clinical experience to receive the certification.

ACSM-CEPs® are qualified to work with those that have chronic diseases or conditions (but are not limited to working with this demographic). The most common chronic diseases in Florida include cancer (breast, cervical, colorectal, lung, prostate, and melanoma), cardiovascular disease (heart attack, heart failure, stroke, coronary heart disease), diabetes, and respiratory disease.

Why meet with an ACSM-CEP?

Getting a baseline health measurement

ACSM-CEP’s are committed to improving the overall health and quality of life of patients by using a combination of fitness-related consulting, assessments and programmed training to guide the health of those with chronic health conditions in a clinical setting. If you’re interested in making a healthy and sustainable change to your life, they can help you reach your goals by building a customized plan based around you. The first step is understanding how your daily habits contributed to your current disease(s). Patients complete questionnaires or interviews that detail their health history. Then they undergo an assessment that acts as a baseline for the training programming.

2) Building a personalized protocol

Based on what ACSM-CEP’s learn about their patient, they build a plan of attack for improving that person’s health. These goals do not have to be a specific number or target. Instead, they are often qualified by that person’s improved and sustained quality of life. ACSM-CEPs help to increase the likelihood of long-term physical, mental, and social aspects of a patient’s life through health and fitness education, lifestyle change, rehabilitation strategies, as well as preventative measures.

3) Only the best

The ACSM Certified Clinical Exercise Physiologist® certification has very demanding standards in the health/fitness industry and characterizes the gold standard of the clinical exercise profession. At Infinity Sports Institute, we carefully vet our team members to provide you access healthcare professionals with one of the highest certifications. This way, all you have to do is focus on becoming better.

The Takeaway

You deserve the best! It’s not enough just to go to a gym and sweat. Work with a professional who can build you an exercise program based on where you are today and where you want to be.

ACSM-CEP’s work with a number of different populations but a majority of their time is spent in a clinical setting. If you have a chronic disease, they can help you fight the fight against chronic diseases and conditions with exercise and lifestyle behavior change strategies.

It may feel like just another workout, but ACSM-CEPS provide a unique skill in understanding the potential and limitations of those with chronic conditions. When dealing with populations coming from a clinical environment, ACSM-CEP’s become a valuable resource.

Are you ready?

Don’t postpone feeling better. Book your appointment with an ACSM-CEP at Infinity Sports Institute. Let’s get you on the road to better health today! Call (786) 591-7586 or email us at info@infinitysi.com.