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

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.

Selective Functional Movement Assessment

What is the SFMA?

The Selective Functional Movement Assessment (SFMA) is a series of movements that help evaluate and locate the cause of pain. The assessment includes 7 different movements designed to assess basic everyday patterns of movement such as bending, reaching, and squatting in those with known muscle and joint pain.

The SFMA is a diagnostic tool which helps find the cause of pain, rather than looking at just the source. When someone has knee pain, they typically try to figure out what’s wrong with the knee when the cause of pain could be coming from elsewhere such as instability of the hip, ankle mobility, and plenty of other underlying reasons. By reasonably evaluating poor movement patterns in a structured, yet simple assessment you can provide more appropriate exercises for an individual.

Why and When would you use the SFMA?

The SFMA is a pre-participation tool specifically for those dealing with musculoskeletal pain. The SFMA is commonly used as an additional tool to assess movement before creating an exercise or training program for a specific individual. When an individual has known musculoskeletal pain, the SFMA is typically used in place of other movement assessments.

A better alternative to the SFMA

For someone moving in pain, the SFMA is a great tool used to develop a plan of treatment and training. At Infinity Sports Institute, we no longer use the SFMA as part of the full evaluation to used to assess any pain through movement. In our Sports Science lab, we have a Dari-Motion System that can replace the traditional SFMA.

The Dari gives us more efficiency when it comes to collecting quantitative data. With the markerless cameras, the system automatically captures a person’s movements and provides accurate data points and reliable analysis. It also saves a lot of time when assessing the same or similar movement patterns. Without the Dari, the SFMA is still a valuable resource for professionals to use.

However, the Dari-Motion System isn’t largely accessible to the general population. It’s why at Infinity Sports Institute, we strive to make the best technology more accessible and the reason our Sports science lab is open to the public. Call to schedule your assessment now!

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.

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.

IT Band and Knee Pain? Might be your Butt!

The Gluteus Maximus

IT Band Issues, Low Back Pain, Hamstring Injuries, Knee Pain, Hip and Knee Injuries, Lack of Performance, Loss of Balance, Running Slow, or worse – Seeing NO Gains? Is this you? Read Below.

The Glute. Max.

Is definitely a nice muscle to look at and one of the most powerful muscles we have. Unfortunately many of us suffer from “Glute Amnesia”, the lack of this muscle to actually work. In rehab & performance this is a topic that is touched on quite a bit. If you’ve ever been to a good Therapist, Strength and Conditioning coach, or Performance Specialist, we bet they have checked if those “awesome to look” at muscles are actually working.

You’re probably wondering, “Are my Glutes. Working?”… Well Probably not. We know, we know, you lift like everyday, run and you where a high school all star. But before we try and prove each other wrong lets go over the Gluteus Maximus.

Why is your Butt so important?  

This awesome muscle definitely connects to many things at its origin and insertion – Imagine how it would make you feel if it’s sleeping on the job.

At its Origin the Glute Max inserts into the Fascia of the gluteus medius; the external surface of the ilium behind the posterior gluteal line; the fascia of the erector spinae; the dorsal surface of the sacrum; the lateral margin of the coccyx; the sacrotuberal ligament.

At its Insertion the Glute Max inserts through the Upper fibers, to the posterior part of the iliotibial tract and the fasciae latae muscles; Through the Lower fibers, to the gluteal tuberosity of the proximal femur.

did you read all that 🧐? If you didn’t here’s the quickie:

The Glute Max inserts/connects with the Glute Medius, ilium, your lower back muscles, sacrum, coccyx, a ligament at the lower and back part of the pelvis, IT Band, TFL, and the femur.

That’s a ton of connections and things that can have issues if your Glute Max is not up to par .

Now that you know where it connects – here are its actions (what it does)

It performs extension of the femur from the flexed position in the hip joint; lateral stabilization of the hip and knee joints; external rotation of the femur.

The Glute Max helps you bring back the femur from a flexed hip position such as a deadlift, Romanian Deadlift, Running (extension of the hip). It helps us stabilize the hip and knee joints as well as helping us externally rotate the femur.

We can definitely agree that this awesome muscle needs to be functional during all activities: walking, using the stairs, running, weightlifting, dancing, and making the magic happen

Use it or Lose it!

You ever hear the saying “Use it’s or Lose it” well that is perfect when describing what happens to muscles that don’t get used properly. Your Glute Max is supposed to do many things, but, what happens if you sit on it for 8 hours, or your run looks more like a jog between mile 3 and 12 and you’re not going through a full running gait cycle? Unfortunately that really powerful muscle can become inhibited and atrophy. The under used Glute will recruit less motor units causing it to work less and eventually start shrinking : “You’re going to lose your Gains!”.

In the previous paragraphs you learned where the Glute. Max connects and what it does. Now, if it’s inhibited, it will cause energy leaks causing other muscles to absorb more energy and work harder as well. As the Glute Max atrophies it will cause tension in the areas where it connects.  

If the Glute is sleeping on the job, it can be a reason for the IT Band issues your experiencing, that constant tension and pain in your lower back, that lateral hip pain, or knee pain. A non functional Glute Max can also be a catalyst for an injury such as ligament tear/sprain, lack of balance and loss of performance.

So, is your Glue Max working? Properly? Don’t Know? Come Check us out, send us a message or book directly using the Link on this page!

By: Hector Maradiaga Co-Founder | Performance Specialist

About Infinity Sports Institute

Infinity Sports Institute is dedicated in optimizing the human experience through sports science, sports medicine and technology. We believe Physical, Mental and Social components are pillars to optimizing the human experience.

For all your performance, recovery, rehab and consultant needs, make sure to contact us, or come visit us at Infinity Sports Institute in our Brickell Location (42 SW 6th ST). Click Here to Schedule Your Free RockTape Session!

Contact

infinitysi.com

info@infinitysi.com

305.423.8242

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