 What You’re Missing About Macros
You might’ve heard people talking about it on social media or when you’re out with friends: are you counting your macros? Counting or tracking macronutrients might be all the rage these days- but what is this trend really, and is it helpful or is it just a fad? What are Macros? Macronutrients, or “macros” as they are more often called, are nutrients that the body requires in large amounts: carbohydrates, fats, and proteins. Macros are in contrast to another type of nutrient our body needs: micronutrients, the vitamins and minerals that our bodies need in small amounts. Notice here that I said that macros are nutrients that your body requires. Fad diets might encourage you to cut out whole food groups, but true nutrition is really about a balance of all three of these groups (yes, even carbs!!) Whole books have been written on macronutrients, but a high level overview here will give you the quick and dirty you need to know hype from nutrition. First up, the long loathed Carbohydrate. Carbs are possibly the most hotly debated and misunderstood macro. This is because carbs are actually our body’s main source of energy. These molecules made up of carbon, hydrogen, and oxygen fuel both our our brain (affecting mood, memory, and decision making) and our muscles (used as a quick energy source, they also enable fat metabolism). They are the sugars, starches, and fibers found in fruits, grains, vegetables, and milk products. Next up, the also feared Fats: Feared and avoided by people for decades (especially in the low fat craze of the late 80’s and early 90’s- do you all remember??), fats are things like triglycerides, cholesterols, and other essential fatty acids that are necessary for a multitude of functions in our bodies. They store energy, insulate us, protect our vital organs, act as messengers, and help proteins do their jobs. They also are key in growth, immune function, reproduction, and help the body stockpile vitamins A, D, E, and K. The always lauded Protein: There are many different types of protein, but they all help us grow, build muscle, fight off infection, and repair injuries. Proteins are molecules built of amino acids. Our bodies need 20 different amino acids to survive and thrive, 9 of which we have to obtain from food (these are called essential amino acids, because our body cannot make them). Protein is found naturally in poultry, beef, yogurt, cheese, legumes, and yes-- even vegetables! How to Calculate Your Macros the Right Way The idea with tracking your macros is that you aren’t depriving yourself, you’re fueling your body in the most efficient way possible. Counting your macros involves understanding what your unique needs are for carbs, fat, and protein, and then eatin in a way that supports that ratio. Everybody is different, and every body is different, so there isn’t just one recommendation out there for what your ratio of carbohydrates to fats to proteins should be. Trying to sift through all the misinformation can also be confusing. Are you getting enough protein? What percentage of complex carbs should you be eating? The other problem with online calculators is that they can’t take into account your truly unique situation. They might ask if you workout, but not what type of workout, for example. All of this matters. If you’re just starting out, it may be helpful to get in touch with a registered dietitian who can talk with you about your specific needs and goals, and calculate your ratio for you. Another option would be to try one of the meal planning apps out there, many of which will calculate and help you track what your ratio should be: Pilates and nutrition go hand in hand, and tracking your macronutrient intake (as opposed to calorie intake) can be one excellent way to stay on top of your health.
0 Comments
 These times of the COVID pandemic have been eye opening, heart breaking, but also encouraging. Wait- encouraging!? Before you think I’m crazy, hear me out. One of the bonuses of this pandemic is that my family has been able to spend more time together. More quality time together. Without as many places to go, we spend time together unhurried, unrushed. And more than ever, it’s made me value face to face time with my friends and loved ones.
We all felt it during the height of the pandemic- not being able to spend time with family and friends was really rough. But now that things are opening up more, I’m encouraged to see more and more people bringing friends with them to their Pilates classes! Not only is this a fun time for everyone, working out with your friends or significant other can actually improve your relationship- BONUS!
Whether you choose to workout with us in-studio or virtually, bringing your partner along can boost your physical health, mental health, AND relationship health! Book a duet session with us today.  One of the questions that I get a lot is “Can I do Pilates while I’m pregnant?” or “My daughter is making me a Grandma for the first time! Should she do Pilates?” The answer is- YES!
It’s almost as if Pilates was made for pregnancy. The thing is, pregnancy and childbearing can do a number on the body, especially the muscles that support the pelvic floor. The weight and strain of carrying a growing baby plus the hormonal changes that happen during pregnancy can weaken the pelvic floor muscles. This is important once you understand a bit more about the anatomy of this area: The Pelvic Floor Our pelvic floor is a “sling” of muscles at the base of our core, a bit like a small muscle hammock, that runs between the pubic bone in the front and the tailbone at the back. In women, these muscles support the bladder, bowel and uterus (womb). The urethra, anus, and vagina all pass through the pelvic floor muscles. The pelvic floor muscles normally wrap quite firmly around these passages to help keep them shut, which helps to control bladder and bowel function and assists with sexual function (pleasure). When you contract the pelvic floor muscles, they lift the internal organs of the pelvis and tighten the openings of the vagina, anus and urethra. Relaxing the pelvic floor allows passage of urine and feces, and is important during childbirth to allow the baby to emerge. Still with me? Bottom line: these muscles are important for controlling our restroom activities, keeping our organs where they should be, and for better pleasure during sex. Pregnancy can weaken the pelvic floor muscles, which may lead to:
Sound like fun? I don’t think so! Fortunately, Pilates works wonders for your pelvic floor. The whole aim of Pilates is to make your body (and especially your core) strong, flexible, and balanced. Keeping your pelvic floor strong during pregnancy can:
While we have pregnant clients in our small group classes, many of our pregnant clients find our private sessions are perfect for them: you get the studio all to yourself, and you and your instructor can focus just that bit more on the pelvic floor. In a private session we can completely customise your workout to work around--and with--your pregnancy. There’s never been a better time to do Pilates with us-- especially while you are pregnant! Don’t feel comfortable coming into the studio? We offer virtual classes as well. |
Heather GradkeI'm a BASI Certified Pilates Instructor by day, somewhat competent housewife by night. I used to have hobbies but then CHILDRENS. I am married to the love of my life and somewhat charismatic Rustin Gradke. I have 4 kids that are wonderful sometimes but mostly they just eat a lot. I'm a lover of God and movement and the occasional bowl of queso. Archives
August 2024
Categories |
RSS Feed