Food intolerances, allergies, and sensitivities

Food intolerance refers mostly to the inability to process or digest certain foods. A
more severe problem happens when someone develops a true allergic reaction, an
overblown response by the body’s immune system against a seemingly harmless
substance- in this case, a food. After eating certain foods, a large part of the
population experiences symptoms that are not related to food intolerances, food
allergies, or celiac disease. These are referred to as food sensitivities. Though there is
controversy around what exactly happens in the body of someone with a food
sensitivity, it appears that exposure to specific foods may create an immune reaction
that generates a multitude of symptoms. The symptoms are not life threatening, but
they can be quite disruptive and include joint pain, stomach pain, fatigue, rashes, and
brain fog. Gluten is probably one of the best-known trigger of food sensitivities.
The best tool we have to identify food sensitivities is a process of careful observation
and experimentation. Removing certain foods believed to cause reactions from the diet
for two to four weeks, reintroducing them one by one, and watching for symptoms is
the current gold standard to pin down what may be causing symptoms.
(https://www.health.harvard.edu/blog/food-allergy-intolerance-or-sensitivity-whats-the-
difference-and-why-does-it-matter-2020013018736)

Protein

What is protein?

Protein is found throughout the body—in muscle, bone, skin, hair, and virtually every other body part or tissue. It makes up the enzymes that power many chemical reactions and the hemoglobin that carries oxygen in your blood. At least 10,000 different proteins make you what you are and keep you that way.

Protein is made from twenty-plus basic building blocks called amino acids. Because we don’t store amino acids, our bodies make them in two different ways: either from scratch, or by modifying others. Nine amino acids—histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine—known as the essential amino acids, must come from food. (Harvard School of Public Health)

How much protein do I need?

This all depends on the person and their goals, hence the importance of a macro calculator! Once you begin tracking macros, the most common observation is you have not been eating enough protein. Increasing your protein intake can make huge changes over time with muscle development and fat loss.

Macro Nutrients

Macronutrients, or macros, are essential nutrients the body needs in large quantities to remain healthy. Macronutrients provide the body with energy, help prevent disease, and allow the body to function correctly. The three main macronutrients are proteins, fats, and carbohydrates. Each type of macronutrient has it’s own benefits and purpose in maintaining a healthy body. The exact amount of each a person requires may vary based on individual factors such as weight age, and pre existing health conditions.

Carbohydrates

Carbohydrates are a preferred source of energy for several body tissues, and the primary energy source for the brain. The body can break carbs down into glucose, which moves from the bloodstream into the body’s cells and allows them to function. Carbs are important for muscle contraction during intense exercise. Even at rest, carbs enable the body to perform vital functions such as maintaining body temperature, keeping the heart beating, and digesting food.

Protein

Protein consists of long chains of compounds called amino acids. These play an essential role in the growth, development, repair, and maintenance of body tissues. Protein is present in every body cell, and adequate protein intake is important for keeping the muscles, bones, and tissues healthy. (https://www.medicalnewstoday.com/articles/what-are-macronutrients#importance)

Recommendations for protein supplementation during exercise vary based on the type of exercise being conducted; endurance training or resistance training. Recommended levels of daily protein intake for the general population (about 7 grams of protein every day for every 20 pounds of bodyweight) are estimated to be sufficient to meet the needs of nearly all healthy adults. On the other hand, individuals who engage in high-intensity resistance training may benefit from increased protein consumption to optimize muscle protein synthesis required for muscle recovery and growth. The extent to which protein supplementation may aid resistance athletes is highly contingent on a variety of factors, including intensity and duration of training, individual age, dietary energy intake, and quality of protein intake. For individuals engaging in strenuous exercise to build and maintain muscle mass, the International Society of Sports Nutrition recommends and overall daily protein intake of 1.4-2.0g/kg of bodyweight/day. (https://www.hsph.harvard.edu/nutritionsource/workout-supplements/)

Fats

Fats are an important part of the diet that can also provide the body with energy. While some types of dietary fats may be healthier than others, they are an essential part of the diet and play a role in hormone production, cell growth, energy storage, and the absorption of important vitamins. (https://www.medicalnewstoday.com/articles/what-are-macronutrients#importance)

Water Intake

Drinking water does more than just quench your thirst — it’s essential to keeping your body functioning properly and feeling healthy. Nearly all of your body’s major systems depend on water to function and survive. You’d be surprised about what staying hydrated can do for your body.

A few ways water works in your body:

• Regulates body temperature

• Moistens tissues in the eyes, nose and mouth

• Protects body organs and tissues

• Carries nutrients and oxygen to cells

• Lubricates joints

• Lessens burden on the kidneys and liver by flushing out waste products

• Helps dissolve minerals and nutrients to make them accessible to your body

Every day, you lose water through your breath, perspiration, urine and bowel movements, which is why it’s important to continue to take in water throughout the day. For your body to function at its best, you must replenish it with beverages and food that contain water. (Mayo Clinic). (https://www.mayoclinichealthsystem.org/hometown-
health/speaking-of-health/water-essential-to-your-body)

Nutrition Introduction

Our nutrition is often neglected, yet the most important part of our physical health. When it comes to our progress and seeing physical changes in our body, what and how we’re eating are actually more important than our workouts! If you aren’t refueling your body with the nutrients it needs to rebuild the muscle you’re working so hard for, your workouts are essentially pointless.

At Home Mini Spring Challenge

Hi babes! I’m so excited to be starting my first ever at home challenge with you all!

Things will be a little bit different this time around, as I won’t be creating a guide specifically for the challenge like I have in the past. Instead, you can follow either the Get Fit At Home guide or the Work From Home guide starting on Monday, May 4th through Sunday, June 14th!

To be eligible to win a prize at the end, make sure to send your before + after pictures and a short testimonial about your experience to teamcc@justtempo.com when the challenge is over on Sunday, June 14th. I recommend writing down what your goals are for the challenge before starting so you can reflect back on them when the challenge is over.

Your progress photos must meet the following criteria:

Similar attire in both photos
Preferably nothing high waisted
The same back, front, and side angles in both photos, sent in 3 separate pic-stitches

To get the most effective results, I recommend calculating your macros using this calculator, unless you have had an eating disorder in the past or struggle with one currently, in which case I recommend just eating intuitively.

I also recommend joining the facebook group for the challenge here, where you can connect with other girls doing the challenge and support one another! I’ll also be active in the group answering questions and supporting you all throughout the challenge.

FAQ:

How do I enroll?

All you need is a regular subscription to the app! Then, you’ll follow either the Get Fit At Home guide or the Work From Home guide for the 6 weeks the challenge is going on.

Which guide should I choose?

The available guides are similar in their level of difficulty, and differ from one another mainly in their structure and the equipment used. Get Fit At Home utilizes dumbbells, a short looped resistance band, a chair, and a mat or carpet. Work From Home still utilizes dumbbells, a chair, and short resistance bands, but also incorporates more exercises with long resistance bands if you have them. Work From Home is also set up for 4 workouts a week where Get Fit At Home is set up for 5, but you can modify Get Fit At Home to be 4 days a week if you want by adding in some tricep exercises on back days.

Is this challenge designed for building muscle or losing fat?

This totally depends on your goals! Personally, I’m not using this challenge to lose weight, but to stay active during this quarantine and to ideally maintain my current muscle. Whatever your goals, make sure you adjust your macros and cardio accordingly. The calculator linked above can help you do so.

Do I have to join the Facebook group?

It is not required, but if you have a Facebook it is highly recommended. It’s a place where you can chat with other girls to stay motivated, and ask me questions directly if you need to.

What if I have to miss some workouts during the challenge?

That’s okay! Life happens, and it can be hard to stay motivated or find the time to workout while you’re trapped at home. Just make sure to pick back up where you left off. One thing to note is that your progress photos will be due on June 14th no matter what, so if you miss some workouts you may have to end up submitting your “After” photos before you’re actually done with the workouts.

If you have any other questions about the challenge or the app, email them to teamcc@justtempo.com!

Which Training Guide Is Best For You?

Beginners Guide To Fitness: Beginner. This plan focuses on fat loss and is set up for 3 workouts per week and 4 rest days. This plan is great for someone new to working out or lifting and needs to gradually adjust to making time for the gym. The first day of each week is legs, day 2 focuses on upper body, and day 3 focuses on full body. Each workout includes a cardio workout to be performed after you finish your lift.

New Year, New Lifestyle: Intermediate/Advanced. This plan starts out with 3 workouts per week for the first 3 weeks and 4 rest days and then increases to 5 workouts per week with 2 rest days. (5 days a week starts on day 10 if you want to start there) This guide is perfect for someone who has lifted weights before but fell off track for a while and wants to start slow so they aren’t overwhelmed. This guide focuses mainly on fat loss and includes 2 leg days, 3 cardio workouts, and 3 days of upper body split up by body part per week.

Fit For Life: Intermediate/Advanced. This guide focuses on fat loss (but will require you eat in a caloric deficit as well) and is set up for 4 workouts per week. If you are someone with a busy schedule and cannot make it to the gym 5-6 times a week, but still want to make sure you are working every muscle group, this is the guide for you.

Fit For Summer: Beginner/Intermediate. This plan focuses on fat loss and is set up for 5 workouts per week and 2 rest days (rest days are to be taken whenever you need them). This guide includes 2 leg days, 3 cardio workouts, and 3 days of upper body split up by body part.

8 Weeks To Bigger Cheeks: Intermediate/Advanced. This guide focuses on building muscle, specifically glutes. You will have to eat in a surplus to achieve maximum results. This guide is set up for 5 workouts per week divided by upper and lower body with 2 rest days and one of the days can be done in the comfort of your home if you can’t make it to the gym.

Get Fit At Home: Beginner/Intermediate. This entire guide can be performed in the comfort of your home and only requires dumbbells, an exercise ball, a circle resistance band, a chair or step, and a mat or carpet. This guide is perfect for those who aren’t able to make it to the gym and are looking to drop some fat. If you can usually make it to them gym but can’t one day, you can substitute one of these workouts for a gym workout.

Burn Fat, Get Fit: Intermediate/Advanced. This guide focuses on fat loss and is set up for 5 workouts per week and 2 rest days. This guide is perfect for experienced lifters looking for a challenge or to just changes things up.

CCTHICCC: Intermediate/Advanced. This guide focuses on building muscle, with a heavy focus on glutes. You will have to eat in a surplus to achieve maximum results. This guide is set up for 5 workouts per week divided up by body part with 2 rest days.

Growing Szn: Advanced. This guide focuses on building muscle during the “off season” (fall/winter) with a focus on the glutes and shoulders. There is limited cardio since we are focusing on gaining weight instead of losing it. You will need to eat in a caloric surplus to achieve maximum results. It is set up for 5 days a week and 2 rest days that you can take whenever you need them!

Targeting Fat Loss: Advanced. This guide breaks down workouts by muscle group a bit more than I’ve ever done before but I was inspired to try something new! You can focus on one muscle group per day or you can combine a couple different groups and create your own workout! You will find some cardio workouts throughout this guide as well but I am still only doing cardio on upper body days. If you would like to use these workouts while you’re bulking or trying to gain muscle, feel free, just exclude the cardio! Since this isn’t as structured as other guides I have, you can do however many days a week you’d like. I will be aiming for 5 days a week with two off days and my workout split will probably be Inner Thighs & Outer Glutes > Chest, Shoulders & Cardio > Glutes & Hamstrings > Back & Cardio > Quads & Calves > Biceps, Triceps, Abs, & Cardio. Since this is 6 days of workouts, each week will start with a new workout. You can also do these in any order you prefer! If you’re still sore from legs come the next leg day, do an upper body workout!

Fit For Summer V2: Intermediate/Advanced. This guide is set up for 5 workout days per week divided into 2 lower body days, 2 upper body days, and 1 full body day. This is a great guide for those looking to maintain muscle during a cut or maintenance phase, as you will be hitting each body part multiple times each week. For cutting, make sure you’re also eating in a calorie deficit! This program can also be adapted for bulking by eating in a surplus and omitting most of the cardio.

Mini Fall Challenge

Hey babes!

I’m SO excited to be kicking off another mini challenge with you all! Just like the Summer Challenge, the workouts won’t be loaded into the app until a few days before the challenge actually starts to ensure that you are all starting on the same day.

To enroll in the challenge, all you need is a premium membership to the CCFIT App and join our Facebook group here! There is NO coaching included in this challenge, hence why it is so cheap but I will be active in the group and there will be other girls to help you out as well!

Start Date: September 23rd

End Date: October 20^th

To be considered for prizes at the end, send your before and after photos, along with a short testimonial about your experience, to teamcc@justtempo.com on October 20^th.

Your progress photos must meet the following specifications:

Similar attire in both photos, nothing high waisted
Holding paper with the dates the photos were taken
The same back, front, and side angles in both photos, sent in 3 separate pic-stitches

To get the most effective results, I recommend calculating your macros using this calculator, unless you have had an eating disorder in the past or struggle with one currently in which case I recommend just eating intuitively.

FAQs:

Q: How many workouts a week is the challenge set up for?

A: The challenge was designed for 5 workouts a week – 2 upper body, 2 lower body, and 1 full body. If you aren’t able to make all 5 workouts each week, the program can be modified for 4 workouts a week by leaving out the full body day, or 3 workouts a week by leaving out the full body day and either an upper or lower body day.

Q: Is this challenge designed for building muscle or losing fat?

A: This challenge is designed for fat loss, but can easily be modified for muscle gain or body recomp by changing your macros and omitting cardio.

Q: Do I need a gym membership to do the workouts?

A: Yes, the workouts in this challenge require a gym membership.

Q: Can I still participate even if I don’t have a gym membership?

A: Yes! If you don’t have a gym membership and still want to participate, you can follow the At Home workout guide in the app and still be eligible for prizes at the end.

Q: Do I have to join the Facebook group?

A: It is not required, but if you have a Facebook it is highly recommended. It’s a place where you can chat with other girls to stay motivated, and ask me questions directly.

Q: What if I have to miss some workouts during the challenge?

A: That’s okay! Life happens. Just make sure to pick back up where you left off. One thing to note is that your progress photos are due on October 20^th no matter what, so if you miss workouts you may end up having to submit your ‘After’ photos before you’re actually done with the workouts.

If you have any other questions about the challenge or about the app, email teamcc@justtempo.com!

Mini Summer Challenge

Hi babes!

So happy you guys are as excited for this mini challenge as I am! You’ll notice the workouts are not up yet because I want to make sure everyone is starting on the same day. They should be up a day or two before so you can look over everything and get prepared.

Start Date: June 3rd

End Date: June 30th

For your diet, I recommend tracking macros here for the quickest and healthiest results but if you have had an eating disorder in the past or struggle with one currently, I recommend just eating intuitively.

If you wish to be eligible for the prizes at the end of the challenge, please email teamcc@justtempo.com no later than July 1st with your before and after photos and a testimonial.

Please feel free to email the address above with any other questions regarding the challenge!

Cant wait babes!

Cristina

Growing Szn

It’s time to GROWWW my bb’s!

I am starting a new guide as you may have already noticed called “Growing Szn” that will focus on building muscle during the fall and winter seasons. It is set up for 5 days a week with 2 rest days you can take whenever you need them. I will be adding the workouts as I do them so we can do it together!

To figure out how much you should be eating to gain muscle use THIS macro calculator. Eating in a surplus means you may gain some fat as well as muscle but it’ll be worth it in the long haul and honestly who cares about extra fluff, more to love. If you would like some extra nutrition help check out my nutrition guide HERE.

Let’s use the hashtag #ccgrowingszn to follow each other along this journey!

Cristina