WebFit Nation

Eggs aren't some miracle food. But I enjoy them. They have many health benefits and they are versatile.
http://bit.ly/2u9nDL4

4 Different Ways to Enjoy Eggs I love eggs! I have had eggs in some form or fashion almost every day since I was a kid. I'm that guy that goes and buys 5 dozen eggs when I go to the grocery store. Eggs aren't some miracle food. They do have some nutrients that provide some great health benefits. They’re an excellent sour

There is little reason to perform cardio on an empty stomach if your goal is to maximize fat loss. At best, the effects on body composition won’t be any better than had you trained in a fed state. The worst scenario is you’ll lose muscle and perhaps even reduce total fat loss.
http://bit.ly/2vkrPI4

Is Fasted Cardio The Answer? I see a ton of people on social bragging about fasted cardio. You would think that the cardio kings are passing out medals of honor for these people getting up before they eat to get on a treadmill. It has become a real popular fat loss strategy. The thinking around fasted cardio sort of lo

It is essential to understand that balance is important. It is great to integrate HIIT training in your program but do it in spurts and not as your training program as a whole.
http://bit.ly/2vDsmV3

What Is High-Intensity Interval Training? There is always a battle in the fitness community between high intensity exercise an steady state aerobic exercise. I don't know why some experts like to operate on one side of the fence or the other but it is common to hear that one form of cardio is better than the other. But the truth is yo

Remember, the best exercise routine is one that you can adhere to.
http://bit.ly/2uARnU0

Should You Be Doing Cardio? The popularity of cardio goes up and down. It really just depends on what the latest fitness trend is. During the 80s and 90s and the era of Jane Fonda workouts and Tae Bo, aerobics were in and weightlifting was out. The tables have turned now. Now it’s all about being strong, not skinny. Havi

IT'S OKAY TO FEEL HUNGRY. THE KEY IS TO MANAGE IT DURING A WEIGHT LOSS PHASE.
http://bit.ly/2teNWOI

Hunger Is Important pt. 2 IT'S OKAY TO FEEL HUNGRY. Your body has an incredible ability to store fat. From a physiology stand point your body needs to store fat to survive. The issue we run into when it comes to health and fitness is storing unwanted body fat. Would you agree? Why do you even need body fat? Fa

🎧 New Podcast 🎧 My Healthy Lifestyle Journey.
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10+ years training and I still love it just as much as I did on day 1. This podcast dives into my story a bit and hopefully shows that failure doesn't have to stop you from being your best.
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Check out the newest episode on iTunes, Stitcher or SoundCloud. ‼️
http://apple.co/2uDFKv1

🎧 New Podcast 🎧 The Benefits Of Strength Training.
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Of course most people only exercise to lose weight but the benefits of a strength training program reach far beyond the scope of just improving aesthetics. Me and discussed some of the benefits to adhering to a strength training program.
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Check out the newest episode on iTunes or SoundCloud. ‼️Link below.
https://soundcloud.com/2buffbeards/the-benefits-of-strength-training-mixdown

Of course your trainer should be knowledgeable about their craft. But a trainers first goal should be to meet you where you are along your healthy journey lifestyle.

🎧 New Podcast 🎧 How to get in shape for summer?
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2 Buff Beards Podcast is continuing to get better and better every week. Me and are on a good vibe right now.
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Check out the newest episode on iTunes or SoundCloud. ‼️Link below⤵️
https://itunes.apple.com/us/podcast/how-to-get-in-shape-for-the-summer/id1248017334?i=1000389274474&mt=2

Excited for family game night today at Berkley Riverfront Park at 6pm! Showing people how to make fitness fun again.

🎧 New Podcast 🎧 Do you need to take supplements?
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While this is only episode 2 of 2 Buff Beards Podcast, I'm happy to continue the process of bringing quality content, conversation and innovation into the fitness industry.
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Check out the newest episode on iTunes or SoundCloud. ‼️Link in my bio ⤴️

Is one of these better than the other?
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1️⃣ Yes, you might digest one better than the other.
2️⃣ Yes, you might prefer one over the other. Everyone's personal preference is a little different.
3️⃣ Yes, one might fit in your personal budget and the other not so much.
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❌ There is no need to label one healthy and the other unhealthy.
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I respect many different nutritional frameworks because I feel that many of them have much to offer. There is always something to learn from the different perspectives. But labeling myself as one or the other implies that I’m restricted to something.
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But why not be a person who's smart enough to try different things and assess the results? You don't need a label to do that. Be open to the possibility that more than one dietary strategy will work. And your commitment to it doesn't have to become your identity.

A bunch of trial and error but the process excites me more than the actual destination. Me and Zac Ansaldo spent a lot of time brainstorming and recording some really cool content. Happy to release the first episode. Available on iTunes and Soundcloud.

I respect many different nutritional frameworks because I feel that many of them have much to offer. There is always something to learn from the different perspectives. But labeling myself as one or the other implies that I’m restricted to something.
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I see this type of branding when people ‘feel’ they have plateaued or stalled progress. I’m often told, “I’m going gluten free because I haven’t lost any weight in a month.” “I read that eating too much protein is bad so I’m going vegan to help me lose weight.” “I’m allergic to processed food so I’m going paleo.”
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Why do we do this?
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I don’t think we understand that placing ourselves in a nutritional niche is powerful. They may make us feel like we fit in, and that feeling helps us commit, which is good... at first. But these labels can also make us barricade ourselves from different ideas and possibilities, which is bad.
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Do your best to avoid fad diets. Diets are typically restrictive in some form or fashion in both quantity or variety. Restriction at high levels leads to a feeling of deprivation and binge eating could follow that feeling. I have always preached to be more inclusive than exclusive. Moderation is a more healthier long term approach.
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One of the reasons why I got into the health and fitness industry 10+ years ago is to show people that improving your health and getting in the best shape of your life does not have to be boring.

I've found that when you enjoy what you are eating then you are most likely able to stick with it long term. That is the entire purpose of this FREE guide.

I wanted to create a recipe book that shows a few things: What flexibility is and how it can fit into your current routine. How variety always wins. How you can have foods you love and still reach your goals.

The link to the free guide is:
http://webfitnation.com/free

Hope you give it a try!

One of the new items we got in this week. Zac is sporting the trucker hat today.

Most people stand on one side of the fence or the other when it comes to rice. It's has long been debated on which is better for you. White Rice vs Brown Rice.
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Rice in general has a similar macronutrient breakdown. You will find somewhere between 25-30 grams of carbohydrates in 100 grams of rice depending on the type. Now, depending on how you currently view your nutrition, you might have a thought that goes like this, “30 grams of carbs! That’s bad! Because carbs are bad!”
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Truth is carbs are neither inherently good nor bad. Brown rice has some nutrient benefits and so does white rice. Your body or your taste buds may like one or the other more and that choice is yours. But we shouldn't demonize foods because they don't fit inside the criteria of what you label as "healthy" or "unhealthy".
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The view of categorizing foods is great for short term success. But in the long term it can cause unhealthy relationships with food.

Emotional hunger is not caused by an actual physical pain or need for food to survive. It's caused by a desire to eat either out of habit, because you see good food around you, or because you are stressed, or need comforting. Sometimes emotional eating can occur because food is "fun".

It is important to learn how to recognize physical hunger and distinguish it from emotional hunger. Physical hunger shows itself with physical feelings of emptiness in your stomach, rumbling accompanied by weakness. Emotional hunger is simply the desire to eat, accompanied by no physical proof that it is necessary at that moment. Feelings of guilt typically com afterward.

Unmet emotional needs, stress, anger, depression, boredom and simple habit can cause psychological/emotional hunger to spiral out of control. The complexity of the issue often makes it difficult to unravel on your own. Seeking out help or leaning on a friend is sometimes needed to get through this issue.

➡️ Fully examining "why" you want to lose body fat is a really important factor. Of course getting ready for summer is awesome but you might want to find a bigger "why". When times are tough and you are exhausted from the lack of calories and workouts, the only thing that will keep you going is having a deep "why". It will keep you consistent through your fat loss process.

➡️Stress plays a major role in the health of your immune system, and can impact your blood pressure, cholesterol levels, brain chemistry, blood sugar levels, and hormonal balance. Actively managing your stress levels is important. Great stress management tools like exercise, staying positive, connecting with others, engaging in hobbies, and spending time in nature are crucial for optimal health and often overlooked.

➡️The "clean eating" phenomenon took the world by storm and has won wide acceptance. While it has its heart in the right place, it misses the point on a micro level. What most “clean eaters” don’t realize is the nutritional value of food has little to do with its effect on your body composition. Eating nutritious foods are very important for overall health, but there are no foods that directly cause weight loss or weight gain. Sugar isn't the enemy and healthy fats aren't going to be your saving grace. It always comes down to energy balance when the goal is fat loss. Which is the relationship between the amount of energy you eat and the amount you burn.

➡️To put it simply, all you need to lose weight (hopefully mostly from fat) is a calorie deficit. This means by the end of the day (or week, or month), you’re in a negative energy balance. You’re burning more than you’re ingesting.

➡️What we eat is comprised of two different types of nutrients: macronutrients (protein, carbohydrates and fats) and micronutrients (vitamins and minerals). All three types of macronutrients have a specific role and function, and the body requires these in relatively large amounts in order to repair, develop and grow. Macronutrients are found in almost every item of food, the only difference is how they are balanced.

➡️ Supplements can fill the gaps where your nutritional habits might miss. I've always aired on the side of it's best to cover all your bases rather than missing one just because you "think" you are getting enough. Supplements like a multivitamin, probiotic, omega-3, and whey protein can definitely help in your journey.