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Category Archives: Fat Loss

Workout is an essential part of our daily life to stay fit and healthy, especially to avoid obesity. Obesity has become a common problem in the US and the best way to deal with it is to do regular exercise. But it has been found that people who work out do not get the desired result either.

One of the major reasons behind this is the lack of awareness regarding the workout time for weight loss. This usually happens because many individuals try to work out on their own. But if you are having a personal trainer San Diego, then you can easily get the right instructions regarding when to work out and how much.

The Ideal Workout Time

The workout time can be divided into two observations. The first is at what hour of the day you should exercise and then for how long you should work out. Let us take a look at each of them one by one.

Hour of the Day

Doing a workout at the right time is as significant as the quality of the workout you do. Many people work out in the evening, and some people who stay awake late at night prefer the nighttime perfect for hitting out at the gym. While this can create an impact, optimum utilization is not possible by following this schedule.

  • The ideal time to work out is always towards the morning. After having a light breakfast, you can start working out in the open.
  • The freshness of the morning gives an immediate impetus to the body to exercise better.
  • Also, when you work out in the morning the energy and optimism at the start of the day can act as a contributing factor in this.

If you ask any San Diego personal trainer regarding the ideal time to workout for weight loss they will suggest the morning hours to be the most beneficial.

The Amount of Exercise in a Day

Working out for 20 to 25 minutes daily is decent enough to start your weight loss regime. However, as different individuals have different requirements, this time can vary. That’s why opting for a personal trainer can be highly beneficial in this case. You can easily get a personal trainer in any gym in San Diego

The trainer will assess the number of calories you need to burn every day and on the basis of that, he will suggest to you how much exercise you should do on a daily basis. 

Workout Tips for Weight Loss

There are several attempts you can make for weight loss on your own. Of course, if you want things to be learnt in a practical manner, then the best option to go for would be a personal trainer San Diego, as they will know your requirements in an exact manner. You can easily find one by checking out Iron Orr Fitness’s official website. But apart from that, here are some tips that you can use to your advantage for weight loss. They are as follows:


There is no exercise easier than walking. All you have to do is get out of your house and take a stroll. Walking is a great exercise to lose weight but you have to make sure that you are walking for a considerable period of time: let us say 20 to 30 minutes as a starter. 

  • The important attribute of walking is that it is a lower stress exercise. What this means is that your joints will not be stressed while doing this exercise. For beginners in the weight loss regime, this is the ideal way to get started.
  • If you want to incorporate walking into your work life then you can do the basics like opting for stairs instead of the elevator and taking a walk after lunch or dinner.


Jogging is not the same as running. The maximum speed that you can go jogging is 6 miles per hour whereas running starts by crossing this threshold. Jogging is a great exercise for beginners to lose weight.

  • You can burn as much as 300 calories by jogging for around 40 minutes daily.
  • The important thing about jogging to consider is that you will be able to lose belly fat, the most prominent part about weight gain.

Intense Exercise

Intense exercise is also known as interval training. This refers to a short burst of intense exercise. But here the recovery period is also important to keep in consideration. What this implies is that you cannot go for several high-intensity workouts on the same day. To know how much time you should invest in interval training it is important to consult personal trainers San Diego.

  • According to stats, typically a person who does interval exercise for around 10-30 minutes can lose 25-30% more calories than those who do low-intensity workouts. So, this is a great way to reduce weight.


  • Little needs to be said about the value of swimming on your physique. The effort that it takes to make a stroke in water results in a positive output that can be considered for weight loss.
  • Swimming is an exceptional workout where you can reduce your weight quickly as the friction of water makes you give extra emphasis.
  • Also, the low impact nature of swimming makes it easy to go easy on your joints.
  • Even for women, swimming has proved fruitful in losing weight by a considerable margin and can work as a substitute for female personal trainer San Diego.
  • Although, a personal trainer would be more suitable and safe.

Therefore, these are some of the exercises that you can try out to lose weight. But if you want to do it the right way, there is nothing better than opting for a personal trainer. Whether you are working out in the gym or elsewhere, a personal trainer will know how to train you for weight loss and the changes that need to be made after a certain period has lapsed. 

Iron Orr Fitness personal trainers can also guide you about the diet you need to follow for losing weight even faster.

ron Orr Fitness Receives Personal Training San Diego  Award 2021

San Diego Award Program Honors the Achievement


SAN DIEGO January 7, 2020 — Iron Orr Fitness has been selected for the Personal Training San Diego Award 2020  by the San Diego Award Program.

Each year, the San Diego Award Program identifies companies that we believe have achieved exceptional marketing success in their local community and business category. These are local companies that enhance the positive image of small business through service to their customers and our community. These exceptional companies help make the San Diego area a great place to live, work and play.

Various sources of information were gathered and analyzed to choose the winners in each category. The 2020 San Diego Award Program focuses on quality, not quantity. Winners are determined based on the information gathered both internally by the San Diego Award Program and data provided by third parties.

About San Diego Award Program

The San Diego Award Program is an annual awards program honoring the achievements and accomplishments of local businesses throughout the San Diego area. Recognition is given to those companies that have shown the ability to use their best practices and implemented programs to generate competitive advantages and long-term value.

The San Diego Award Program was established to recognize the best of local businesses in our community. Our organization works exclusively with local business owners, trade groups, professional associations and other business advertising and marketing groups. Our mission is to recognize the small business community’s contributions to the U.S. economy.

SOURCE: San Diego Award Program

San Diego Award Program
Email: PublicRelations@2020-townfavorite-contact.org

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If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Gym Myth: Spot Fat Reduction

We have all been there. You finally decide it’s time to get back in shape. That excess weight around your waist has finally prompted you to act! You think to yourself, “the rest of my body looks alright, but this fat around my waist is the main problem. Maybe I can just do some sit-ups and some core exercises to get this fat off my waist.” Sadly, the concept of spot reduction is a total MYTH! The human body is an extraordinary thing, but it also works in such ways that don’t always align with our desires. In this article, I will debunk the myth that you can lose fat in specific areas and help you get that unwanted fat off the quickest way possible.


Spot Reduction Myth

The idea of spot reduction has been backed by popular figures and infomercials for years. Consumerism has preyed on our insecurities for much longer than that. I mean, who wouldn’t want to get rid of that unwanted fat miraculously in a short period of time? Whether that fat is in your thighs, arms, or torso doesn’t matter. There is a product or routine out there for every problem spot. You may even have experience with some of these products. I’m betting they didn’t work too well. The myth started with consumerism making you believe you had a problem, then putting their product in front of you as the best solution. Only, its not the best and may not even the second best. They just want your money! Education is the best way to counter consumerism and knowing how your body works is the first step to losing that unwanted fat.

How Your Body Stores and Loses Fat

You could type this question into Google and get thousands of different complicated ways that explain the chemistry on how your body breaks down food and stores fat. I will save you the trouble of hours of research. According to an article interviewing Doctors Karena Wu (DPT, MS, COMT, CSCS, CKTP, CPI) and Clifford Stark (DO, Medical Director at Sports Medicine in Chelsea, Director of Northshore LILJ Plainview Sports Medicine Fellowship) spot reducing is a total myth.

“It’s important to realize that when people develop more fat, they are not making more fat cells,” Stark said. “Instead, the existing fat cells are storing more lipids and becoming larger. Where and how much individuals tend to concentrate their fat differs. Some see fat pockets in the abdominal area, some in their legs, etc.” Where you store fat depends on a number of factors. These include gender, hormones, genetics, and insulin sensitivity. Stark explained that fat cannot be selectively burned from a specific area just like you can’t choose where you gain fat to begin with.

Full Body Exercises Are Best

Contrary to the myth of spot reduction, a full body workout is your best shot at reducing that unwanted fat over time. Many of us believe cardio is not the best way to lose fat. See my previous myth buster Cardio is the Best Way to Lose Fat.

“Building more muscle overall can help consume more calories and thus results in less fat overall,” Stark assured. Doctor Wu also confirmed Starks findings, “Cardiovascular exercises that are for fat burning affect the entire body. They usually incorporate the full body, or both arms or legs. The entire system gets affected. This is general or systemic fat loss.”

If you were planning your workouts around a specific area because you wanted to reduce fat there, you are not alone. Many of us hear and see things and immediately coin them as true. The myth about spot reduction was not meant to throw you off your fitness game. Rather, these companies want you to feel like you need their product. Good thing for you, you don’t!

If you are having trouble obtaining the right mentality to make a change or you want more fitness education, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla.

 Ready to Start YOUR Full Body Exercises with a Professional Personal Trainer?


Reach out to Iron Orr Fitness to take your health to great heights

Call (858) 255-0367🔥

Everyone at one point has searched the best way to gain muscle and lose fat. There is a ton of information in the fitness world. Most claim to be the “best” or the “correct” way to do this the fastest, yet after many tedious tries, you see no results. Let’s put to rest these fitness myths one at a time, so you can start feeling better faster. Starting with a very popular misconception: in order to lose weight, I need to concentrate on cardio.

Concentrating on cardio is not only boring, it can hinder your ability to build muscle and the number of calories you burn day to day. When you build muscle mass, you develop more muscle tissue, which then converts into burning more calories per day. You even burn more calories after your workout when you are at home resting. Christopher Wharton, PhD, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University states “10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.” That is a big difference when you consider how many calories you could be burning while working out with increased muscle mass. This is also why, even after you build the muscle, you must supply your body with the necessary calories to feed your muscles and make sure they aren’t burning away with the fat. 

This is just one reason why you should incorporate strength training in your workout routine. If you are having trouble lifting weights or just don’t have the resources to do so, you should consider seeking help in the form of a personal trainer. He or she will not only provide you with the guidance, they will teach you the necessary skills so you can keep the muscle and lose the fat all by yourself!

To find out even more about the benefits of weight training over cardio exercises, Iron Orr Fitness personal trainer , Brianna, elaborates on why you need to incorporate strength training rather than cardio in your workouts.

If you are having trouble obtaining the right mentality to make a change, you may want to consider working with a personal trainer!

Come in to Iron Orr Fitness Center today to receive a FREE Complimentary Consultation. We will give you a medical grade body composition test, a 20min workout/evaluation with one of our certified personal trainers and develop a plan to help you reach your fitness goals.

Iron Orr Fitness was voted Top 5 Best Personal Trainers in La Jolla. Call (858) 255-0367

One of my biggest pet peeves is being at the gym with someone who has terrible gym etiquette. You may ask yourself what constitutes as gym etiquette? The gym is almost like golf in the fact that there are some unwritten rules that many expect you to know even though there are no posted signs saying so. You must remember, unless you have your own personal gym, the gym you go to has all walks of life. Just because you are ok with something doesn’t mean everyone around you will be as accepting. If you have no idea about gym etiquette, no worries! I will give you 7 gym etiquette rules that may not be obviously known by all, but should be followed by everyone.

1. When In Doubt, Always Ask

I can’t tell you how many times I have seen someone that doesn’t know how to use a machine and rather than asking someone that works at the gym or researching how to use a machine, they go ahead and do whatever they think the machine is supposed to do; you could risk serious injury to yourself! Machines are made to be used in specific ways and doing your own made-up workout that has never been seen before is a bad idea. Another situation where it is good to ask before you act is when you need something next to someone working out. Do not just go and pick up whatever you need. This could distract the person working out and if they are lifting heavy weight, this could be particularly dangerous.

2. Put Your Weights Back Where You Found Them

Humans are creatures of habit. We hate when we have a system and suddenly it changes. We can adapt quickly, but who wants to worry about that every time you go workout. If you borrow weights or equipment from somewhere, put them back where you found them. This will make your workout experience better because the next time you come to the gym you will know where your equipment is and you will not mess up for everyone else. Also – people watch each other in the gym. Every time you put your weights back, someone is watching. That person will most likely do the same. Before you know it, it will become a culture to put things back where they belong and it all started with YOU!

3. Be Aware of Your Surroundings

As you can see from the previous two points, there is a common theme about being aware of things you do as it pertains to you and others. Which brings me to my third point. Be aware of your surroundings! Gyms can be a very dangerous, especially during the busiest times of the day. Many areas of a gym can become congested with people trying to do the same workout and when you need to make it to another part of the gym, navigating can become strenuous. The worst thing you can do is bump into someone while they are lifting heavy weights, so if you must get by someone while they are lifting, just wait till they are done with their lift and then proceed. This type of courtesy is also contagious — and soon you will see others exercising patience (no pun intended) while others are performing their lift. 

4. Use Your Towel

We love to go to the gym and sweat! That is the definition of a good workout, right? Everyone else sweats too, so that can only mean one thing: germs. Countless studies have been conducted focusing around how many germs are present at an average gym. The studies found that equipment found at some gyms have more germs than your toilet seat and out of all the equipment at the gym, bacteria love steel. So protect yourself and everyone around you and wipe down the equipment before and after use. If your gym does not have disinfectant wipes, ask that they start providing them. Disinfectant wipes make a huge difference. 

5. Limit the Phone Use, aka Selfies

We live in a digital world now and I completely understand why people need their phone on them at all times. That being said, there are times and places for phone use. If you need to make a call, simply step out of the workout area to do so. Walking a few feet and giving everyone space is more beneficial than annoying everyone around you with your fantasy football conversation. The age of the selfie is also upon us. Before and after pics are great. Showing how jacked you have gotten in the past month is encouraging. Just be mindful of your surroundings when taking the pictures. I recommend you do this when the gym is very slow, to avoid taking pictures of people that don’t want to be in them and to avoid distracting the focused gym goer who may only have 30 minutes to get their workout in.

6. Don’t Hog the Gym Equipment

This rule especially pertains to busy times at the gym. You may love a particular machine or have a concentrated workout on certain muscle groups, but most gyms don’t have enough of the same machines to satisfy everyone. Most weight lifting exercises are done in sets and you don’t need to do 10 sets of any exercise. Please do not spend 30 min on one machine devising new workouts — especially if the gym is busy. If you absolutely need to get a certain workout in, see if there is any other way you could correctly accomplish this workout or move on to another exercise and come back to the machine when it is open.

7. Enthusiasm is Great, Temper it

I am an emotional person. When I work out, I like to get myself pumped up. Getting pumped up does have its limitations though, especially at a public gym. You may be training to become the next USA Olympic Weightlifting Champion , but likely the dad just trying to do some simple curls next to you isn’t. Yelling into the mirror or screaming after you beat your squat PR is encouraged , just temper it and please do not scream after each set performed. 

Most gyms have rules posted throughout the facility, but there are a lot of unwritten gym etiquette rules that are not posted. The biggest thing to remember is to be mindful of your surroundings and the people working out around you. Not everyone is going to follow the rules. 

Following good gym etiquette you will make the workout experience better for yourself and more importantly, everyone around you!

For more information on how to “rule the gym” and a fast track on getting to your fitness goals, call us today! (858) 255-0367

Is High-Intensity Interval Training Replacing Steady-State Cardio?

Working out is seen by most as a chore and less like an activity that they love doing. When talking to people about what they like most and least about working out, one common theme always comes up. Running. It makes complete sense! Whether it was your elementary physical education teacher that made you run a mile or your high school coach that made you run after a bonehead mistake, everyone can agree that it was not the most enjoyable activity. The idea that steady-state cardio is the best way to improve cardiovascular strength has been around since the first person ran from Marathon to Athens. For years the idea has been implemented and for years it has worked. Recently, a new way of thinking about running has emerged and threatened the rein of steady-state cardio. The new sensation is called High-Intensity Interval Training or HIIT.

Robert is a high school football player and has been playing the sport since he was 8. He has always prepared for the season by lifting weights and strengthening his cardio by running long distances. He loves lifting weights in the gym and watching his muscles bulge in the mirror, but when it comes to his cardio workout, he loathes at the idea of getting his run started. Sometimes, he just decides to skip the running all together. When his coach notices him in the back of the pack, he asks Robert why he is so out of shape cardio-wise and Robert explains that he hates running. His coach explains that a new cardio paradigm has emerged to challenge the old way of thinking and it’s called High-Intensity Interval Training [HITT]. Rather than running distance at a constant speed, HIIT utilizes running at a high intensity for 30 seconds followed by a short rest period. Robert loves the idea when his coach tells him about it and immediately switches his cardio routine to HIIT. HIIT sounds a lot more enjoyable. You don’t have to run a long distance, you are only running for 30 seconds at a time, and you get a break in between. How is this not better that steady-state cardio?

“The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways. The best system of cardiovascular training probably isn’t the all-or-nothing approach. Rather, it’s a blend of both higher and lower-intensity cardiovascular training that’s tailored to your body and your goals.”

Exercise scientists have now begun to debate which system is better. On one side, scientist believe that steady-state cardio is inefficient and the norm that everyone followed. On the other side, scientist believe that steady-state cardio provides indispensable benefits you can’t get from going “all out” on every repetition. And though many experts say super intensive cardio workouts are the future for athletes and the general population, many experts believe that there are drawbacks especially when the workout is implemented over long periods of time. So which side speaks the truth? In an interview with the health publication Experience Life exercise physiologist Jonathan Mike, MS, CSCS, from Albuquerque explains the difference. “The truth is that both high-intensity interval training and steady-state cardio are effective in their own ways. The best system of cardiovascular training probably isn’t the all-or-nothing approach. Rather, it’s a blend of both higher and lower-intensity cardiovascular training that’s tailored to your body and your goals.”

Case for steady-state cardio:

Why fix something that’s not broken? We undoubtably know this saying and generally follow it in our daily lives. Steady-state cardio has been a staple in physical training and for good reason. Many of your body functions such as everyday movements, digestion, breathing, walking, standing, and even sleeping are all controlled by your aerobic system (uses oxygen). HIIT training utilizes your anerobic system (uses no oxygen) , but also needs your aerobic system to recover. You may notice, you breath harder after doing a HIIT exercise and that’s why. According to physical therapist Charlie Weingroff “The aerobic energy pathways are the limiting factor to anything we do.” In simpler terms, the more you build up your aerobic system, the most beneficial it is for every system in your body.

Case for HIIT:

High-Intensity Interval Training can consist of sprints, shuttle runs, sprint, swimming, among many other things. Athletes have been using the training, but recently the general public has caught onto the fad. So, does HIIT really work? Mike Robertson, owner of IFAST gym in Indianapolis, explained in an interview with Experience Life. “If you’re trying to lose fat, it’s pretty clear that HIIT is a more effective tool than long-distance cardio. Regular HIIT workouts also improve your ability to withstand the rigors of other types of interval training.” Experts don’t know why HIIT is better at burning fat , but it may be because of the “after-burning effect”, when your metabolism goes into hyperdrive to recover from your HIIT workout. Per Justin Orr of Iron Orr Fitness, “HITT workouts elicit an EPOC (Excess Post-Exercise Oxygen Consumption) response from the body, and a client can burn calories at a higher rate long after an intense bout of HITT exercises.” As well, a 1994 study at Laval University in Quebec, Canada, found HIIT was nine times more effective for losing fat than steady-state cardio.


After analyzing both benefits of HIIT and steady-state cardio, which one should you choose to adopt? The answer is, both! Depending on your workout goals and physical limitations, every person should strive to incorporate a mix of both HIIT and steady-state cardio. If you are an athlete who plays a sport that involves short bursts of speed such as football, basketball, or a sprinter, you should incorporate more of a HIIT routine, but you should not overlook the benefits of steady-state cardio. If you are used to a casual workout routine, and usually just do steady-state cardio, try incorporating HIIT exercises you can handle. This will allow you to burn fat at a higher rate while also benefiting your aerobic system.

Choosing the right workout can be hard. If you are having trouble, or just want a little bit of guidance, visit our website at www.ironorrfitness.com to schedule a complimentary consultation. Our consults are free and absolutely no obligation whatsoever. We can answer the questions and concerns that are holding you back from being your best!

Take the First Step. Let’s Achieve Your Goals!

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Client of the Week, Balaji! He’s staying the course laid out with Matthew, and it’s paying off!

  • ⬇️ LOSING FAT: -15.9 lbs 😲
  • ⬇️ LOSING BODY FAT: -10%🔥🏆

Hear from his trainer Matthew💬
“Balaji is a beast!  He comes in and knows he needs to get it done.  He has confidence in our plan and stays committed. Balaji makes it happen!

  No one wants to spend their free time during these warm San Diego summers missing out on all the fun. If you want to let loose every once and a while without the expense of blowing all your training out the window, then listen up. This article is going to give you tips, tricks, and need-to-knows in order for you to still perform in the gym — even after you’ve chosen beer as your cheat-day treat.

This article is also going to educate you on a few facts and regulations that are in place to keep you and your friends safe, and your health in good standing for years to come.

Lastly, this article will answer these three questions:

  • 1. Why is waiting to drink alcohol after 21 years not only legal, but smart for my mental health?
  • 2. What foods will help me recover after a night of drinking?
  • 3.How soon can I start training hard again after a night of drinking?

1.)Why is waiting to drink after twenty-one years of age smart for my mental health?

Although we live in a culture where it is acceptable to drink, there are a few things you must keep in mind. The first of which is to make sure you are 21 years of age or older before you drink alcohol. Yes, we know — this is where you stop reading this article because we sound like your parents. But, there is research that says drinking under the age of twenty-one is bad for your brain development — and ultimately bad for your mental health!!!!


According to the Center for Disease Control and Prevention, “one in six US adults binge drinks about four times a month, consuming about seven drinks per binge.” The CDCP also reported that Binge drinking is most common among younger adults aged 18–34 years old, and most common in men. Drinking alcohol prior to age twenty-one could potentially have lasting effects on your body and create health problems in the future. This is because the human body is not done developing until roughly age…twenty-one.

  Yes! This is ironically the same number! Alcohol slows the growth process by which your brain develops.Simultaneously, underage drinking predisposes you to other health issues, like liver damage. Your liver is one of the main filtration systems in your body; it detoxifies your blood and metabolizes drugs. Alcohol is considered a drug or toxin. Your liver also aids in blood clotting and the breaking down of fats. As we already know, fats are essential for us to live a healthy life. Needless to say, underage drinking is not cool, it is not good for your brain and mental health, and it is not good for your physical health.

I’m hopeful that we have established that it is not wise to drink under the age of twenty-one. However, if you are older than twenty-one and go drinking, these next two paragraphs will help you recover faster and help reduce the risk of potential injury.

2.) What foods will help me recover after a night of drinking?

Alcohol can interfere with many aspects of the recovery process. To recover properly after exercise, it is important to replenish glycogen. Glycogen by definition is a substance deposited in bodily tissues as a store of carbohydrates. Glycogen stimulates muscle protein synthesis (MPS), which is the process in building muscle. Glycogen is the energy your body gets from digesting food. Some real life foods that metabolize alcohol quickly are: whole wheat toast, oatmeal, rice, and pancakes. Taking in foods that contain higher amounts of protein will help as well. For example: meat products or beans will help slow the break-down of your muscles after a night of drinking.

  Dehydration is also one of the reoccurring issues that are present in most people with a “hang-over”. Fluid intake has a strong effect on cognitive function and mood. This is because fluid makes-up over 70% of your body. In order to avoid these symptoms, you must replenish fluids and properly hydrate after vigorous exercise. Much like exercise, it is also important to maintain your fluid balance during or after ingesting alcohol — as alcohol is a natural diuretic. 


A diuretic is something that makes you secrete more urine output, inadvertently causing dehydration. Whether its exercise or alcohol, both situations deplete your body’s fluid levels. When your body excretes fluids via urine, it is also getting rid of electrolytes. Meaning, you aren’t just losing water.

  Electrolytes play a very important role in nerve function for your body, as well as maintaining your electrical balance within the blood and helping to transport things where they need to go. Without proper nerve function, the messages between your brain and body will not be received or sent efficiently. This is what causes motor function issues. And, if you’re going to lift heavy weights or compete in a race soon after a night of drinking, you need your motor functions firing optimally! Along with the above mentioned foods and drinking lots of water, I recommend electrolyte drinks such as Pedialyte and Gatorade.


Before we answer our final question, it is important to note that if you’re trying to make “gains” while drinking, please be aware that there are no real nutritional benefits to consuming alcohol. Alcohol is what some call “empty calories”. Empty calories or excess calories are energy ingested that have no real nutritional benefit for your body. Some drinks have more calories than others. For example, beer or drinks high in sugar are usually much higher in calories than straight liquor like vodka. People who drink often tend to gain weight and put on excess fat on their bodies because of the consumption of the extra calories — on top of their daily diet. The food and number of calories you put into your body are important in order to give yourself the right amount of energy required for your daily tasks.

Lastly, a common question I get asked often is: If I do drink, how long will it take until I can train/perform efficiently again? 

3.) How soon can I start training hard again after a night of drinking?

The answer is: at least 48 hours. It takes roughly 48 hours for alcohol to leave your system and be filtered out, and for you to fully replenish anything that has been lost. Everyone is different, therefore, depending on how much you drink and how your body reacts, it could take longer. The best thing to do is a “flush” workout before you begin training intensely again. A “flush” workout consists of drinking a lot of water, foam rolling to open and release tight muscles, followed by a 30-40 minute low-impact cardio workout that brings your heart rate up to 75% of your MHR (maximum heart rate). This should be followed by 15-20 minutes of static stretching in which you hold each stretch for a minute or more. A smart thing to do is perform TWO flush workouts before you begin vigorous training again; this way your muscles and tendons are recovered, rehydrated, and flexible enough to handle a substantial load.


If you need help with proper program design or nutritional guidance, I would be pleased to meet with you in person. Give me a call today and set up an appointment; I can make your fitness goals a reality sooner than you think!

If you have any further questions or need that next level of help to really unlock your body and get into your best possible shape, reach out to an Iron Orr Trainer! You can text us or book an appointment. See you all in the gym!

With so many diets denying grains such as gluten free, paleo, and the latest, keto inspires the question, why?  What’s the connection in this Venn Diagram of diets?  So we followed the food…all the way to the gut and how it behaves.

When we look to the gut, we find an interesting relationship between lectins, gut flora, and the gut lining.  Read with us as we explore our gut!

What are Lectins and why should you care?

Lectins are a type of protein that bind to cell membranes and can breakdown endothelial cells. Endothelial cells have very thin cell membranes and for this specific conversation, line the wall of your stomach. When your body breaks down food, the nutrients are absorbed in that very thin lining of endothelial cells. If your diet doesn’t consist of very high amounts of lectins, your body can repair these micro holes relatively quickly. However, when foods with high levels of lectins are eaten in large quantities and consistently, bigger holes in the GI lining can form, and your body doesn’t have enough time to repair these holes before the next onslaught/meal comes. This is where the gut becomes “leaky”. These holes allow endotoxins (microscopic pieces of feces) to get into the blood stream. When the gut lining is damaged without recovery, our bodies have problems also absorbing important nutrients, vitamins, and minerals. If too many lectins are consumed and there is too much damage to the GI lining at once, you will probably experience a GI evacuation, which is: vomiting, cramping, and/or diarrhea.

Let’s go back to these endotoxins that get through the breaks in the gut wall. Endotoxins can ultimately reach the brain — creating brain fog, depression, anxiety, fatigue, sleeplessness, and create joint paint. If endotoxins reach your skin they can create acne, rashes, and a myriad of inflammatory conditions like psoriasis and eczema. In an extreme situation, if too many endotoxins get into the blood stream your body can go into sepsis.

According to Harvard Medical School, “some studies show that leaky gut may be associated with other autoimmune diseases (lupus, type 1 diabetes, multiple sclerosis), chronic fatigue syndrome, fibromyalgia, arthritis, allergies, asthma, acne, OBESITY, and even mental illness.” Additionally, in the International Journal of Molecular Sciences, August 2018, “The Perturbance of Microbiome and Gut-Brain Axis in Autism Spectrum Disorders” describes in detail the disruption of the microbiome (gut bacteria) and the correlation to autism.

Interestingly, some experts recognize the correlation between the top 8 allergens and the fact they contain some of the highest amounts of lectins (including: dairy, egg, wheat, soy, peanuts, tree nuts, fish, shellfish).

So now that we know we need to avoid and have in limited quantities, where do you find lectins?

  • Pasta Rice
  • Potatoes
  • Potato chips
  • Milk
  • Bread
  • Tortillas
  • Pastries
  • Flour
  • Crackers
  • Cookies
  • Cereal
  • Non-Southern European Cow’s Milk Products (these contain casein A-1)
  • Yogurt (including Greek yogurt)
  • Ice cream
  • Frozen yogurt
  • Cheese Ricotta
  • Cottage cheese
  • Sugar
  • Agave
  • Sweet One (Acesulfame K)
  • Splenda (Sucralose)
  • NutraSweet (Aspartame)
  • Sweet’n Low (Saccharin)
  • Diet drinks
  • Maltodextrin
  • Peas
  • Sugar snap peas
  • Legumes*
  • Green beans
  • Chickpeas* (including hummus)
  • Soy
  • Tofu
  • Edamame
  • Soy protein
  • Textured vegetable protein [TVP]
  • Pea protein
  • All beans, including sprouts All lentils
  • *Vegans and vegetarians can have these legumes only if they are properly prepared in a pressure cooker.
  • Cucumbers
  • Zucchini
  • Pumpkins
  • Squashes (any kind)
  • Melons (any kind)
  • Eggplant
  • Tomatoes
  • Bell peppers
  • Chili peppers
  • Goji berries
  • Sunflower
  • Chia
  • Peanuts
  • Cashews
  • Soy
  • Grape seed
  • Corn
  • Peanut
  • Cottonseed
  • Safflower
  • Sunflower
  • “Partially hydrogenated” Vegetable
  • Canola
  • Kefir Grains
  • Sprouted Grains
  • Pseudo-Grains,and Grasses
  • Wheat (pressure cooking does not remove lectins from any form of wheat)
  • Einkorn wheat
  • Kamut
  • Oats (cannot pressure cook)
  • Quinoa Rye (cannot pressure cook)
  • Bulgur White rice
  • Brown rice
  • Wild rice
  • Barley (cannot pressure cook)
  • Buckwheat
  • Kashi
  • Spelt
  • Corn
  • Corn products
  • Cornstarch
  • Corn syrup
  • Popcorn
  • Wheatgrass
  • Barley grass

Are there foods with protective qualities or can neutralize lectins?

Because lectins are so widely distributed in foods we consume on a daily basis, you may find your current health may warrant a reduction in your consumption or try to reduce the amount by soaking, fermenting, sprouting and/or cooking.  You can also add baking soda to soaking legumes to help in decreasing lectin levels.   Unfortunately, lectins are resistant to dry heat so baking doesn’t decrease affect on the gut lining.


What foods can I eat if I want my gut to stay healthy and intact?

The majority of your plate should have leafy green or cruciferous vegetables such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, Brussels sprouts and good fats like olive oil, avocados, grass fed ghee, coconut oil, walnut oil, macadamia nut oil.


In a smaller portion, avocados, paleo wraps with coconut flour, green plantains, green bananas, cassava, sweet potatoes or yams, rutabagas, parsnips, taro root, turnips, jicama, green mango, green papaya just to show you have some options in starches.


Climbing higher on the pyramid of foods in smaller amounts berries, avocados, poultry, wild seafood.


In moderation, Southern European Cow milk and cheese, A2 milk, goat, sheep & buffalo milks and cheeses, along with red wine, champagne, dark spirits.


Finally, in very limited quantities of 1-2 per week, grass feed beef.

How to Repair the Gut?

Immediate Help

In terms of repairing the gut, zinc L-carnosine is a mucosal protectant. Here in the U.S. it’s a supplement, but in Japan it requires a prescription for the treatment of gastric ulcers. Clinical studies have also shown its efficacy for oral mucositis, esophagitis, proctitis, taste alteration and dermatitis during and after radiotherapy. Its mechanism of action is that is can remain in the stomach without rapid dissociation and adhere specifically to ulcerous lesions, after which L-carnosine and zinc are released to heal the ulcer. It has been shown to stimulate mucus production and to maintain the integrity of the gastric mucosal barrier. It maintains homeostasis of the gastric mucosa by prostaglandin-independent cytoprotective effects due to anti-oxidative membrane stabilizing actions, and it promotes the repair of damaged tissues by wound healing action.


With a long history of more than 20 years of clinical use in Japan, zinc l-carnosine has recently become available in Italy for the treatment of any condition that requires a mucosal protection and mucosal repair within the gastrointestinal tract, including GERD.


Bottom line, if you’re struggling with weight loss or have any of the aforementioned ailments like painful joints, skin conditions, fatigue or depression, gastrointestinal conditions like GERD, Crone’s Disease, Celiac, eliminating the quantity of lectins you consume may help you live a more active, less painful and more enjoyable life.

If you can see that you will have a tough time incorporating a new lifestyle decreasing your lectin intake and actualizing your body image goals, we can help. Our trainers are exceptional at creating the most efficient and straight pathway to your goals. We have over 100 Google 5 Star Reviews and over 75 Yelp 5 Star Reviews because we care about you to do our very best!


-1 cup whole wheat couscous

-1/4 cup dried apricots, chopped (or golden raisins)

-2 tablespoons olive oil

-1/2 cup 2-percent plain Greek yogurt

-1 tablespoon prepared hummus

-2 tablespoons chopped fresh mint or dill

-Kosher salt

-1 1/4 pounds medium shrimp, peeled and deveined, tails removed

-1 cup cherry tomatoes, halved

-1/4 to 1/2 teaspoon hot paprika

-Juice of 1/2 lemon

1.Preheat your broiler to high and combine 1 tablespoon of olive oil, apricots, and couscous in a bowl. Add 1 ¼ cup of boiling water to bowl, cover, and set aside until all the water has been absorbed and the couscous is tender.
2.Combine yogurt, hummus, mint, and 1-2 tablespoons of water in another bowl. Mix together, season with salt, and set aside.
3.In a bowl toss shrimp, tomatoes, and paprika with 1 tablespoon olive oil. Spread it out on a prepared baking sheet and cook it in the oven until the shrimp is opaque and cooked through. Drizzle with lemon juice after shrimp is done cooking.
4.Fluff your cooked couscous with a fork. Be careful not to over fluff. Scrape off any remaining juices from the baking sheet into your yogurt sauce.
5.Serve shrimp over couscous and the sauce either drizzled over or on the side.

This recipe was previously featured on the Food Network.

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