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Team Robertson Ready was inspired by our head coach John Robertson who has been involved in Triathlon, Running, & General Fitness & Nutrition for over 15 years!
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April 2016

Team Robertson / 2016 (Page 2)

Sugar Burner or a Fat Burner?

A hot topic in nutrition today is becoming a fat burner. This is the most optimal way to keep body fat low, as well as help ward off different diseases. A sugar burner is just what it sounds like, where a person is burning sugar to rely on energy. A fat burner gets their energy from stored body fat that they carry with them at all times. Most of us have plenty of that to go around, but the key to becoming a fat burner is gradual and can take as long as 6 months or even longer in some cases. How do you even know you are a sugar or fat burner? I created my top 5 list below to help find out whether...

Cardio vs. Weight Training

For years now, the average person has been trying to figure out which form of exercise is best for my health, cardiovascular training or weight training? Is there even one that is better? Do I do them on the same day? Which helps with weight loss? Do athletes benefit from both? These are a few questions I have heard the last 20 years in the fitness industry. I compiled a list below of who can benefit from which form the most and why.   Weight loss- I picked this as number 1 due to the fact that a large majority of the population is overweight. If you are trying to lose weight I recommend about 75% of your overall exercise time is best spent doing cardiovascular exercise.the...

Health Crisis

Here we are in the year 2016 and I can think of a million advances in our society. Technology has made a tremendous impact in how we do business whether for social, or monetary gain and I can attest to that as I work from a computer outside in my backyard. Unfortunately, with those modern advances comes a price tag of declining health for a large majority of our population. While life expectancy has steadily increased,  morbidity rates have increased which is leading to a significant number of people in the last 20% of their life living in a diseased state. Why is this happening you ask? I have compiled below my top reasons why and with possible solutions as well. Food Guide Pyramid- I can't...

Inflammation

Controlling inflammation is a hot topic today in disease control. Acute inflammation is actually a good thing (think bee sting, poison ivy) that comes on fast and happily leaves the body fast as well. Chronic inflammation is the one we need to worry about and can wreak havoc on the body with disease like atherosclerosis, cancer, depression, diabetes, alzheimer's, autism, obesity, and arthritis to name a few. I don't know about you, but I don't want any of these diseases! Below is my list of top foods to eat to combat inflammation, as well as my list of foods to avoid. Keep in mind the key take away is eating as many NATURAL foods as possible!   1. Omega 3 fats- This might sound like an easy...

Best Probiotics

Here in 2016 we are constantly hearing about probiotics, prebiotics, fermented this, etc, etc. The interest of getting enough probiotics in your body has turned into a huge market for the consumer with a lot to gain in their health. The vast majority of yogurt brands that have come on the scene is proof that this is happening at a fast rate. Are probiotics a miracle cure? Do they really help our bodies that much? Some of the benefits include- Irritable bowel syndrome, infectious diarrhea, eczema, urinary tract infections, yeast infections, allergy prevention, strengthened immune system, weight loss, stronger teeth, decreased blood pressure, as well as enhanced exercise recovery. In this blog, I am going to list my top 5 favorite probiotic food choices and...

Ketosis

In today's world there seems to be a lot of attention on a low carb, high fat diet.The basic premise is to increase your percentage of fat and protein, while decreasing your percentage of carbohydrates which leads to a state of ketosis. When you take someone that starts this nutrition plan, there are several changes going on. Without this turning into a Biochemistry class,  I am going to discuss what ketosis is, the benefits, as well as the pro's and cons of following a ketogenic diet. First lets start with what ketosis is. Ketosis is when your body's energy supply comes from ketone bodies in the blood. Ketone bodies are a bi-product of fatty acid metabolism in the liver. Using ketone bodies as an energy supply typically...

Top 10 Ways to Stay Accountable to an Exercise Program

For a large majority of us, we often find ourselves unable to maintain a fitness regimen. There are numerous excuses as to why we struggle to hold onto this simple, yet complex idea. I have compiled below, my 10 favorite strategies to maintain and execute a fitness program.   Exercise buddy- I have seen hundreds of active minded people use this as their sole reason to keep to their health. Some people I know simply cannot exercise alone and RELY on this everyday! Whether it is meeting at the gym, a running buddy, fitness classes,etc. Find a partner in crime to hold you accountable and you will notice more consistency I guarantee! Morning- I myself like to exercise first thing in the morning. For starters, it can rev...

10 Ways to Burn More Fat

Whether you are a professional athlete trying to become leaner for your sport, or someone who has been trying to lose weight for health reasons, teaching your body how to tap into your stored body fat as fuel is the key to achieving your weight loss goal. In the list below I have compiled my top 10 ways to maximize your metabolism to pull from stored fat instead of ingested carbs. 1. Intermittent Fasting- This is key to long-term sustainability in your body becoming a fat burning machine. The idea is to eat all of your calories in a short window of 6 to 8 hours. Not only will this help your body burn stored body fat, but it will also make your day much easier...

Top Foods for Exercise Recovery

There are countless methods to enhance exercise recovery, good nutrition and hydration standing out as two of the most beneficial. These are my top 10 favorite foods for post workout recovery. 1. Plain greek yogurt with fruit- Greek yogurt provides anywhere from 15-25 grams of protein in 1 cup, and most fruit  has enough simple sugars to create the perfect post workout snack 2.  Omelette- Anyone in my family knows this is my all-time favorite post workout dish. I usually start with 2 whole eggs, 2 egg whites, 1/2 cup of cheese and my roster of veggies I choose from are - broccoli, tomatoes, peppers, brussels sprouts, spinach, kale, and onions. This meal will give me about 400 calories total that includes 30 grams of fat, 30-40...

Shredded Chicken Tacos with Mango Salsa

Possibly the favorite meal in our household.  It's easy, and a very healthy go-to for us.  We make a huge batch of the mango-salsa and often just throw it on top of a bed of lettuce and add a protein such as chicken.  DELICIOUS!   Ingredients: 12 ounces skinless, boneless chicken breast halves 3 tablespoons fresh lime juice, divided 1 tablespoon canola oil 1/2 teaspoon kosher salt, divided 3/4 cup chopped peeled ripe mango 1/2 cup chopped seeded tomato 3 tablespoons chopped fresh cilantro 1 tablespoon minced seeded jalapeño pepper 8 (6-inch) corn tortillas 1 cup packaged angel hair coleslaw Preparation: 1. Place chicken in a skillet, and cover with water; bring to a boil over medium-high heat. Boil 1 minute. Remove pan from heat; cover and let stand 15 minutes or until chicken is done. Remove chicken from...