vital movement

Protein is a vital macronutrient that supports muscle growth, repair, and overall health. Unlike fats and carbs, our bodies don’t store protein, so it’s important to consume adequate amounts daily.

- Key Benefits of Adequate Protein Intake -
Muscle Growth and Repair: Essential for repairing and building muscle tissues, especially after exercise.
Weight Loss and Satiety: High-protein diets increase fullness and reduce overall calorie intake, aiding weight loss.
Bone Health: Adequate protein is linked to better bone density and reduced fracture risk.
Higher Thermic Effect of Food (TEF): Protein has a higher thermic effect than carbs or fats, meaning it takes more energy to digest and metabolize. This can boost metabolism.

- How Much Protein Do You Need? -

Protein needs vary based on activity level:
Sedentary Adults: 0.8 g/kg body weight
Recreational Exercisers: 1.0-1.2 g/kg
Endurance Athletes: 1.2-1.4 g/kg
Strength Athletes: 1.6-2.2 g/kg
For example, a sedentary person weighing 70 kg (154 lbs) needs about 56g of protein daily, while a strength-training athlete of the same weight may need 112-154g.

Factors Influencing Protein Needs
Age: Older adults need more protein (1.2-2.0 g/kg) to counteract muscle loss (sarcopenia) and maintain strength.
Biological S*x: women’s needs increase during pregnancy, lactation, and menopause.
Goals: Weight loss, muscle maintenance during a caloric deficit, or muscle gain all require different protein intakes.

Benefits of Different Protein Sources
Fish: Rich in omega-3s, Vitamin D, and high-quality protein for heart, brain, and muscle health.
Red Meat: Offers iron, zinc, Vitamin B12, and creatine, supporting muscle performance and recovery.
Poultry: Lean protein source with B vitamins for energy metabolism.
Eggs: Complete protein with choline for brain health.
Dairy: Calcium and probiotics for bone and gut health.
Nuts and Seeds: Healthy fats, fiber, magnesium, and antioxidants.
Legumes: Plant-based protein, fiber-rich, good for gut health.
Soy Products: Complete plant protein with isoflavones for heart and bone health.
Whole Grains: Unique among grains for being complete proteins and high in fiber and micronutrients.

- Protein Myths Debunked -
Myth: High protein intake harms kidneys.
Fact: For healthy individuals, even high protein intakes (up to 2.8 g/kg) are safe.
Myth: Excessive protein leads to weight gain.
Fact: While overeating can cause weight gain, protein’s higher thermic effect makes it less likely to convert to fat.

Conclusion: Tailor Your Protein Intake
Your protein needs are unique to you, influenced by several factors including your age, biological s*x, activity level, and goals. For personalized guidance on optimizing your protein intake, consider working with a nutrition coach.

If you're ready to take control of your nutrition and reach your fitness goals, schedule a free discovery call with me today!
https://calendar.app.google/gh5Q6b9XuusrzBmz7

Katina Gad
Personal Trainer, Nutrition Coach, & Health and Wellness Expert

Vivobarefoot x Animal Flow: The Perfect Pairing 🦶🏼🐾

I practically live in my Vivos, so I’m beyond excited about this partnership! 👟🦶🏼 Huge shoutout to Vivobarefoot for being the official sponsor of this year’s International Animal Flow Day! 🤩

My top choice for flowing is always to go barefoot, but when shoes are a must, barefoot shoes like Vivos are a fantastic alternative. 😎

🤸🏻‍♀️These Motus Flex are my new go-to. They mold to your feet, flex with your movements, and keep you comfortable while you flow. 👍

Interested in trying a pair? Use code VPRO10 for 10% off

Why Rest Days Matter: The Science of Recovery and Performance

In your pursuit of fitness, it's easy to believe more is better—more reps, more miles, more hours in the gym. But there's an important & often-overlooked element that is just as crucial as the workouts themselves: rest. In this newsletter I dive into the science behind rest days, their benefits, how they contribute to your overall performance and long-term health, and about how many you need to maximize your results.

Why Rest Days Are Essential
Rest days aren’t just about taking a break—they are a critical component of any effective training program. Here's why:

1. Muscle Recovery and Growth: When you exercise, especially during strength training, you create micro-tears in your muscle fibers. This is a normal part of the muscle-building process. However, these muscles need time to repair, which is when growth happens. Without adequate rest, your muscles can't recover, leading to overtraining and a plateau in your progress.
According to a study published in the Journal of Applied Physiology, muscle protein synthesis (the process that repairs and builds muscle) is elevated for up to 48 hours after resistance exercise. This indicates that muscles continue to repair and grow during the post-exercise period, making rest days essential for maximizing gains.

2. Central Nervous System (CNS) Recovery: Your central nervous system plays a significant role in your ability to perform and recover from workouts. Intense physical activity, especially heavy lifting or high-intensity interval training (HIIT), places a considerable amount of stress on the CNS. Overloading it without proper recovery can lead to symptoms of central fatigue, reduced performance, and even burnout.
Research from the European Journal of Applied Physiology suggests that the CNS requires more recovery time than muscles after heavy resistance training. If neglected, this can result in reduced force production and an increased risk of injury.

3. Prevention of Overtraining Syndrome: Overtraining syndrome is a condition that occurs when you exceed your body’s ability to recover from strenuous exercise. Symptoms include chronic fatigue, decreased performance, persistent soreness, and an increased risk of injury. The American Journal of Sports Medicine highlights that rest and proper periodization of training are key to preventing this condition.

The Consequences of Skipping Rest Days
When you consistently skip rest days, your body may start sending signals that it’s being pushed too hard:

Increased Injury Risk: Continuous stress on the muscles, joints, and connective tissues without recovery can lead to overuse injuries such as tendinitis, stress fractures, and muscle strains.

Decreased Performance: Your ability to perform at your peak declines without rest, as your muscles and CNS do not have the opportunity to recover fully.

Hormonal Imbalance: Chronic overtraining can lead to hormonal disruptions, including elevated cortisol levels (the stress hormone) and decreased testosterone, which can negatively impact muscle growth and fat loss.

The Benefits of Taking Rest Days
In contrast, incorporating rest days into your training routine offers numerous benefits:

Improved Muscle Strength and Endurance: By allowing your muscles to repair and strengthen, rest days help you return to your workouts with greater power and stamina.

Mental Refreshment: Rest days offer a psychological break from the demands of training, reducing the risk of mental burnout and keeping your motivation high.

Enhanced Adaptation: Your body adapts to the stresses of training during rest, leading to improved overall fitness and performance.

Active Recovery vs. Complete Rest
Not all rest days have to be spent lying on the couch. There are two types of rest days:

1. Active Recovery: Active recovery involves low-intensity exercise, such as walking, swimming, yoga, or light cycling. These activities increase blood flow, help reduce muscle stiffness, and can accelerate recovery by delivering nutrients to your muscles and aiding in the removal of waste products like lactic acid.

2. Complete Rest: Complete rest days involve minimal physical activity, giving your body a full break. These days are particularly beneficial after especially grueling workouts or when you're feeling particularly fatigued.

How Many Rest Days Should You Take?
Here are my Rest Day Recommendations Based on Your Training Goals (My advice does not substitute for a MD's recommendations if they have prescribed otherwise). The number of rest days required varies depending on your fitness goals, the intensity of your workouts, and your individual recovery needs. Below, we’ll break down how to approach rest days for different training objectives:

1. Training for a Marathon:
Rest Days: 1-2 complete rest days per week.
Active Recovery Days: 1-2 days of low-intensity activities like walking, swimming, or cycling.
Why: Marathon training involves high mileage and significant strain on your muscles, joints, and CNS. Adequate rest is crucial for preventing overuse injuries, such as shin splints or stress fractures, and for ensuring peak performance on race day.

2. Training for Weight Loss:
Rest Days: 1 complete rest day per week.
Active Recovery Days: 1-2 days of moderate activities like brisk walking, yoga, or light cycling.
Why: While consistent activity is important for weight loss, rest days prevent burnout and help maintain long-term motivation. Active recovery can keep your metabolism engaged while giving your body time to repair and avoid overtraining.

3. Training for a One-Rep Max (1RM):
Rest Days: 2-3 complete rest days per week, especially after heavy lifting sessions.
Active Recovery Days: 1 day of low-intensity movement like stretching or gentle mobility work.
Why: Heavy lifting places significant strain on your muscles and CNS. Adequate rest is necessary to allow your muscles to repair and to prepare your body for the next heavy lifting session. Too little rest can lead to overtraining and increase the risk of injury.

4. Training to Get Stronger:
Rest Days: 1-2 complete rest days per week.
Active Recovery Days: 1 day of light activities like walking, swimming, or yoga.
Why: Strength training demands proper recovery to build muscle and improve performance. While rest is crucial, light activities on active recovery days can promote blood flow, aiding muscle recovery without adding additional strain.

5. Training to Move Better (Mobility and General Fitness):
Rest Days: 1 complete rest day per week.
Active Recovery Days: 2-3 days of gentle movement like yoga, Pilates, or tai chi.
Why: For those focused on mobility and general fitness, active recovery days are especially beneficial. These activities can improve flexibility, reduce muscle stiffness, and enhance overall movement patterns without the intensity of regular workouts.

Conclusion
Rest days are not a sign of weakness but a necessary part of a well-rounded fitness routine. By understanding the science behind rest and recovery, you can optimize your training, prevent injuries, and achieve your fitness goals more effectively. Remember, the time you invest in rest today pays off in stronger, healthier workouts tomorrow.

Stay strong, train smart, and don’t forget to rest!
Best regards, Katina Gad, Personal Trainer and Nutrition Coach

Interested in working with me? I offer personal training and nutrition coaching services. Book your free consultation with me today and let's get started.

References:
Phillips, S. M., et al. "Muscle Protein Synthesis and Breakdown Following Resistance Exercise: Mechanisms and Practical Recommendations for Maximizing Gains." Journal of Applied Physiology.
Meeusen, R., et al. "Prevention, Diagnosis, and Treatment of the Overtraining Syndrome: Joint Consensus Statement of the European College of Sport Science and the American College of Sports Medicine." European Journal of Applied Physiology.
Kenttä, G., & Hassmén, P. "Overtraining and Recovery: A Conceptual Model." Sports Medicine.

Raleigh/Durham- my next pop-up Primal Flow class (hatha vinyasa yoga infused with primal movements) will be on Saturday September 7th at Bull City Yoga Festival studio at 10am. Looking forward to sharing this experience with you all 😍 🤸🏻‍♀️ register here: https://bullcityyogafestival.offeringtree.com/schedule/49ee03b0-9457-4a2a-ae51-b8c4484d8741_1725717600

Virtual classes are back! Join me Aug-Sept. for Yoga & Animal Flow online.
I'll be teaching at the Sol Harmony Festival this September.
& try out this simple mouth watering Pumpkin Seed Pesto Recipe.

Virtual Classes Are Back! Pumpkin Seed Pesto Recipe! Sol Harmony Festival! I'm excited to bring back 2 virtual classes for a limited time. This summer (August-September) I'll be offering Gentle Yoga and Intro to Animal Flow online. You can book directly through my website.

Thank you to all my new likes and followers! It's been a little over a year since I officially started up as a solo-entreprenuer and what an amazing journey it's been so far! To those who don't know me, hello! My name is Katina Gad, I'm based in Raleigh, NC, and I have spent the past 5 years offering fitness and nutrition coaching services both in person and virtually. I have not shared much here previously, but I promise to share more related to fitness tips, healthy recipes, free workouts, and exciting research. I am currently accepting new clients virtually and in person, and I am also happy to teach pop-up events and classes.

A few of my credentials/certifications include:
NASM personal trainer,
200-hr RYT yoga instructor
Level 1 Animal Flow instructor & Regional Leader
Spartan SGX-L2 coach
FMS-L2 (Functional Movement Screen)
TRX qualified instructor
Precision Nutrition L2

Fun fact: I'm currently working through several more certification and working towards my National Board Certification as a health and wellness coach (NBC-HWC).

Virtual Classes coming in August, Strawberry Tomato & Herb Summer Salad Recipe, & the benefits of seasonal eating. Read more here:

VIRTUAL CLASSES coming in August on zoom, Tangy Tart & Sweet Strawberry Tomato & Herb Summer Salad Recipe + the benefits of eating seasonally, and virtual/in person Personal Training openings. LIVE Virtual Classes are back beginning in August for a limited time! Please reach out if interested and give me input on class times. Sign up info will go out end of this month.

Join me in person for a group fitness class in November! Save this post - all sign up links are in my bio. (I also have limited availability for one on one personal training this month, dm to schedule a free consultation)
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What is Functional Movement? By definition, it's a movement sequence based on real-world situations. They are performed in multiple planes of motion, with multiple joints, to help you accomplish everyday situations more efficiently. They vary person to person based on age and the activities you pursue; but common functional movements include things like sitting, standing, walking, tying shoes, and bending down to pick something up off the floor.

In other words, functional movements are the things you do during your day to help you accomplish essential tasks. Each time your body coordinates the muscles to perform one of these patterns, you’re in the process of developing new neural pathways. The more you perform these movements, the more ingrained and efficient the pathways become, and the more benefits you receive from them.

Now that you know what functional movement is, are you questioning if there are steps you can take to identify and improve any deficits and limitations in performing them 1. well 2. without pain 3. without the risk of injury?

As a coach, I take functional movements and break them down into their simplest parts and then develop a strategy specifically for improving the areas of these movements that need it. I typically perform a functional movement screen (FMS) to assess where an individual needs to improve, and with that person's goals in mind, I tailor a plan for them to move more efficiently.

These movements are great to include in every training plan because they improve function in everyday life and reduce a person's chance of injury. It can be frustrating when you can't accomplish basic tasks during the day. I strive to help all my clients move better, using my knowledge and skills obtained through certifications (including and to name a few) and years of experience working with people so that they can feel and live better than ever before.

If you are interested in learning more about my style of training and services offered through vital movement , schedule a free consultation with me and let's talk!
Book your call here: https://calendar.app.google/BYuk4hYQPD5MUJcD9

Are you looking for a Jumpstart to reach your fitness goals? My fall fitness challenge begins October 1! This is a huge opportunity for you to Kickstart your training for the fall. Sign up includes 3, 1 hour workouts per week (plans + video explaining the movements and regressions/progressions), a 1 on 1 nutrition consultation, a 1 on 1 mobility assessment (FMS which includes personalized exercises to improve your movement patterns), 1 yoga class per week (live if you can attend, or by video recording), personalized baselines for running mileage/steps walk, personalized guidance on water consumption, and of course - weekly challenges with a chance to win cash prizes!
Comment or message to sign up now! Let me know if you have any questions.