Fitness & Wellness

Should I Be Eating More Calories For My Workout?

Should I Be Eating More Calories For My Workout?

If you’ve started a program of exercise to help you lose weight, it’s easy to see how eating more calories for your workout can be counterproductive to your overall goals. Let’s start with the basics. You lose or gain a pound depending on your energy output and intake. If you burn more than 3500 calories than you eat, you lose a pound and if you eat 3500 calories more than you burn you gain a pound. It’s all in the numbers, so your goal is king when it comes to whether you need to increase the amount of calories you consume.

Do you want to lose weight?

Then don’t eat more. However, you also need to eat smarter. If your diet consisted of burgers, fries, soft drinks and sweet treats, it’s time to make a change. Instead, opt for whole foods, like fresh fruits and vegetables. You can eat more but consume fewer calories. Before you workout, have a pre-workout snack that consists of protein and carbs. Do the same after a tough workout. Changing what you eat allows you to consume the right type of food when it’s needed most, to help boost the body through a workout and replenish afterward for healing.

Are you working out just to build muscle tissue, but you don’t want to lose any weight or want to gain?

This is one place where you can increase the number of calories you eat but remember to keep it healthy. The body needs the building blocks of muscle to improve your overall fitness and the right nutrition. Don’t load up on junk food if you’re trying to gain weight. Instead, opt for foods higher in protein that can increase your calories, while providing all the nutrients you need.

Most bodybuilders that come to me want to lose fat and build muscles.

That combination takes a balancing act. You don’t want to cut back calories too severely or you’ll lose muscle building power. It’s one reason I provide specialized nutritional help for body builders who have specific needs. You need to cut your caloric intake, but not dramatically, reducing it slightly, based on how much you want to lose and your overall goals. Avoid high amounts of cardio. Instead, focus more on strength building. Most of all, include pre and post workout snacks and make healthier choices, with more emphasis on protein for muscle building.

  • There’s no one right answer to the question about increasing caloric intake. The answer is different for everyone. It’s all about eating healthy and making sure you have pre and post workout snacks to boost the effectiveness of the workout and help repair muscle tissue.
  • Too often, people who are too thin come to me for help, telling me they’ve increased their calories, only to find they fill their menu with junk and high amounts of sugar. To gain weight, you also need to eat healthier and focus on the right types of food to build muscle. Snickers bars won’t do it.
  • People often think they need to eat more once they start working out. They often overestimate the amount of calories they burn and tend to overeat. The normally ends with weight gain and discouragement.
  • No matter what your goal, reaching it is more about what you eat, than how much you eat. It’s about getting the most nutritional benefit from the calories you eat.

For more information, contact us today at JarFIT Body Transformation Experts

Hydration Mistakes You Might Be Making

Hydration Mistakes You Might Be Making

Getting dehydrated doesn’t always occur in excessive heat if you’re working out to the max. You might be sweating enough to lose a lot of fluid even in air conditioning in Denver, CO. Your body is mostly water. In fact, depending on your age, sex and other factors, it’s between 60-75% water. Every cell in the body requires water to function properly. If you have too little water, it can affect your brain, heart and all major organs. While most seasoned athletes understand that it’s important to hydrate, still make hydration mistakes.

Start hydration early.

About a half hour before you workout, hydrate and then sip on water as you exercise. You don’t want to start with a belly full of water. It can cause stomach and digestive upsets. Giving yourself that half hour allows the water to get into your system and out of your stomach. According to the American Council on Exercise, you should drink a two to two and a half 8-oz glasses of water two to three hours before you start your exercise, then 30 minutes before, down another eight ounces. Have a bottle or two of water with you while you workout and zip on it.

Don’t guzzle water after a workout, or even if you’re feeling dehydrated.

It’s easy to drink several bottles of water when you’re parched, but pace yourself. Your body needs time to recover, which takes about a half hour. Large amounts of water can accumulate and interfere with breathing and other recovery processes. That’s because the bowels don’t absorb the water as well as normal, since high activity slows the digestive tract to provide more energy to the limbs. It’s even worse if you drink an ice-cold drink, while the body is still overheated. It can cause the strong contractions in the bowels, leading to cramping diarrhea and pain.

Hydration can be about more than just water.

Yes, tea, coffee and even fresh fruit or vegetables are ways to get more water. In fact, homemade drinks that contain a variety of fruit can be better than water if it contains the electrolytes your body needs, such as sodium, chloride, calcium, potassium, phosphate and magnesium. You can consume fruit for hydration. In fact, studies show approximately 20% of the average person’s hydration comes from fruit. Strawberries, bananas, mangoes, pineapples and apricots have electrolytes. Best of all is watermelon, which is almost all water with high amounts of potassium. Put a little salt on it and you increase your sodium levels.

  • Drinking something sugary, even if it’s an energy drink, can increase your blood glucose level. That can make you void more frequently to help the body reduce the amount of sugar, which adds to dehydration.
  • You can get too much of a good thing. If you’re drinking too much water, your body will tell you. Instead of straw colored or light yellow urine, your urine will be clear. Overhydration can be life threatening, but not nearly as common as dehydration.
  • You often hear about drinking 8 glasses of water a day, but that’s not always enough and sometimes too much. The amount of water you need varies by activity, age, sex and weight. A more realistic approach is to divide your weight in pounds by 2/3 and that’s the number of ounces you need.
  • You’ll be better served if you drink water with something in your stomach. The macronutrients and electrolytes of the food help absorb the water. One study found that drinks like juices absorbed better than water.

For more information, contact us today at JarFIT Body Transformation Experts

Best Workout Shoes For Weightlifting

Best Workout Shoes For Weightlifting

Whether you workout in person with me in Denver, CO, or via telecommunication, having the appropriate workout clothing is important. It makes a big difference in your performance. It’s particularly true when it comes to shoes for weightlifting. It’s not about how great they look, but how they help you train and improve your lifting. They should provide a solid base, so leather is often the best choice.

Shoes made from a solid supportive material serve a purpose.

You want all parts of the body to work in unison and the right shoes can help create more force, whether it’s doing squats, lunges or deadlifts. Your shoes should provide stability around your ankles, so you don’t have to compensate with the knees and/or hips. The harder sole helps provide that. If you use your favorite running shoes, it won’t do. They absorb most of the force you need for lifting with the extra cushion they provide.

Weightlifting requires a low profile shoe.

The shoe should provide a good grip with its hard stable soles. You’ll protect your lower body joints not only by providing stability, but also elevating the heel for a safer angle for the joints while you’re training, if your ankles aren’t stable, your knees, hips, shoulders and wrists won’t be. The ankles will be the weak link in the movement of power up through the body causing excess strain and less power from other joints. It can even lead to injury.

What type of lifting are you doing?

It also makes a difference. The hard flat sole is important no matter how you’re lifting. However, some shoes have elevated heels. Those help improve the body’s normal movement and aid in keeping the torso upright when doing a clean-and-jerk or snatch. That extra rise in the heel lets you get in a lower squat position and lets you maintain better posture. That lift from the angled heel isn’t good for deadlifting, bench pressing or squatting with a wide stance, particularly for powerlifting. No heel is better for those moves.

  • A study in 2012 compared performance wearing proper weightlifting shoes to basketball shoes when doing a single maximum barbell back squat. It showed those in weightlifting shoes maintained proper form and reduced lower back strain.
  • Studies also show that wearing weightlifting shoes helped reduce the movement of the ankles and maintain proper form when compared to traditional athletic shoes.
  • One very popular shoe for weightlifting is the Converse Chuck Taylor. They check all the boxes with ankle support if you have high tops, a flat, hard rubber sole and have a history of being one of the best.
  • If you’re doing cross fit or multiple types of training but have a budget that doesn’t allow multiple types of shoes, a cross-fit shoe like the Nano X1 Cross Trainer or NOBULL Trainers are a good choice.

For more information, contact us today at Body Transformation Experts

Can You Lose Weight With No Exercise?

Can You Lose Weight With No Exercise?

I’ve had a few people who just wanted to shed some weight, but don’t want to put forth the effort to exercise ask if they could lose weight with no exercise. The answer is simple, of course you can. However, the next question is should you try to lose weight without adding exercise to the mix. Here the answer is no. Exercise brings a lot to weight loss efforts. It burns extra calories to make weight loss easier, but it also does more for your weight loss efforts.

When it comes to losing weight, what you eat determines whether you will or won’t.

Your diet is of primary importance for weight loss. You simply can’t out-exercise a bad diet. Not only do the calories you consume make a difference, so do the nutrients. If you workout for an hour and burn 500 calories, but then leave the gym and have a pizza and beer, you’ll actually gain weight. A beer is 204 calories and a whole 14″ pepperoni pizza is 2523 calories. Even with the exercise burning off 500 calories, you’d still be eating 2227 extra calories and gain a half a pound. You also wouldn’t get all the nutrients you need for a healthy body.

Exercise builds muscle tissue and helps trim you.

Why is having more muscle tissue important? Muscle tissue requires more calories to maintain than fat tissue does. The more muscle tissue you have, the more calories you burn even when you sleep, so effectively it boosts your metabolism. It also makes you look thinner, even if you don’t lose weight. A pound of muscle tissue takes up less space than a pound of fat, so if you weigh 130 pounds, but it’s mostly fat, you’ll look heavier than someone that weighs the same who is mostly muscle.

Dieting alone affects the type of calories you burn.

When you simply diet, without exercise or with the wrong type of exercise, you’ll burn calories from both muscle tissue and fat tissue, depleting your body of more muscle. In order to avoid that, you need the right type of exercise. Running and aerobic exercise won’t do, even though it burns tons of calories. Strength building exercises are the way to go. They can be bodyweight, resistance training or using weights. They cause more fat to burn, while building muscle and the more muscle you have, the easier it is to lose weight.

  • If you hate to exercise, find something active to do that you love. It could be dancing, hiking or playing ball with the kids. You can even find ways to boost the calorie burning, like taking the stairs instead of the elevator or parking further from the car and walking.
  • You don’t have to diet to lose weight, just focus on healthy eating. Choose foods that are closest to whole foods and avoid processed foods and foods with added sugar.
  • Cut your exercise time shorter by focusing on HIIT workouts. HIIT—high intensity interval training—is a method where you alternate your exercise between high intensity and recovery. It burns loads of calories quickly.
  • For specific goals, such as focusing on competition, I’ll help you with a diet and exercise program that’s personalized to meet your needs. It is healthy eating and includes nutrients to help you sculpt and match your goal.

For more information, contact us today at Body Transformation Experts

Upper Back Exercises For Definition

Upper Back Exercises For Definition

That tapered V physique is something everyone wants. It’s broad and defined through the shoulders but narrow at the waist. It takes effort and can be quite tricky, which is why most people who want to compete use a trainer. A strong back with lots of definition is great for both competition and showing off at the beach. It helps you not only look great, but feel great, too. Here are some upper back exercises for definition that will help blast off fat and give you a sculpted look that also help improve posture, strengthen core muscles and help prevent injury and pain.

Start with a warm up on a rowing machine.

You need to warm the muscles that you’ll be using and a rowing machine is a good start. Do pull-a-parts with exercise bands, incline push-ups, squat thrusts and/or thread the needle stretches. Don’t skip a warm-up. You want to increase your range of motion and increase circulation. Once the warm-up is done, it’s time to start the real work.

Bent over rows are a good start, but pull-ups and modified push-ups also build.

If you have barbells or dumbbells, then bent over rows are a good way to start. Your feet should be hip-width apart. Keeping your back straight and core muscles tight, bend at the hips with knees bent slightly and back flat. Grab the bar or dumbbells and pull it to your chest with your arms close to your body. Hold for a few seconds and return to starting position. Repeat ten times. If you don’t have weights, do pull-ups or if you have no equipment, a modified push-up that points the index finger forward and turns the bicep outward to get more action in the upper back.

If you don’t have equipment, just use the weight of your body.

A reverse snow angel starts with your belly and forehead on the ground (you can use a folded towel for padding under your forehead). Extend your legs with toes touching and raise your arms above your head with palms down. Start by raising your arms off the floor, bringing them down to your side, in snow angel form until they touch your sides, pause and raise them back to above your head. When they reach the top, pause and lower again. Do several sets of ten repetitions.

  • If you have access to a machine, lat pull downs are great for building upper back muscles and defining them. Your hands should be wider than your shoulders and you should focus on squeezing your back muscles for best results.
  • Dumbbells can be excellent for building and defining upper back muscles. Do dumbbell rows to add to definition. Put your left knee and hand on the bench and keep your back straight. Hold the dumbbell to your chest and slowly lower it.
  • You can do exercises for back muscles that require dumbbells with filled water bottles or soup cans if you don’t have dumbbells available.
  • Another good exercise for defining the back are back flies. Bend over at the waist with a dumbbell in each hand and arms straight in front, back straight and feet hip-width apart. Slowly raise your arms until they’re outstretched and perpendicular to your body, then lower them.

For more information, contact us today at Body Transformation Experts

Build Your Dream Body

Build Your Dream Body

We focus on body transformation at JARFit in Denver, CO. Helping you build your dream body is what we’re all about. You can do it, but it takes effort and you have to remember that some things just aren’t possible. For instance, if you’re 5’2″ we can’t help you grow to 6′, but aside from that, the sky is the limit. It’s all up to you and the effort you invest. We provide all the tools to help you have that dream body, but you have to use them.

No two people are alike, which is why we use an individualized approach.

If you’ve tried all the one-size-fits-all options and didn’t get the results you want, there’s a reason. You’re not like anyone else. Your goals may be different, perhaps even bigger than most people’s. Your body is different, too. Everyone that comes to us has a different starting point and a unique version of what they want to accomplish. That’s why asking questions and listening to you is the most important part of helping you achieve that dream body.

We even have different levels of training, so it’s more directed at your needs.

Do you want that dream body that’s made for competition or are you just hoping to lose weight and inches to look better at the beach? It’s all up to you. It’s all possible, but still based on the effort you want to put in and how long you want to work at your vision of perfection. We do hold you accountable for reaching your goals, but that’s a good thing. It’s a constant reminder that someone cares enough to watch and help ensure you’re doing your best.

Achieving the body of your dreams takes both exercise and a healthy diet.

While exercising takes effort, once you start eating healthy, you’ll love it so much you won’t want to go back to old habits. Eating healthy makes you feel great and it doesn’t require extra effort, like exercise does—even though you’ll feel better after a great workout, it’s called a workout for a reason. Not only will you learn to transform your body to the one you want, you’ll learn how to maintain that appeal for life. It’s all about changing old habits and making new ones.

  • If the dream body includes competition, there’s no place better to get help than JARFit. We customize everything from nutrition to supplements and exercise. We monitor your progress every step of the way.
  • You’re never left on your own to figure things out, we’re always here to help. We provide specifics for everything from diet to exercise and offer weekly or bi-weekly check-ins with virtual or live workout sessions.
  • You don’t have to pay a fortune or workout alone. There are group sessions that will help you achieve your dream body that provide the guidance and accountability of personal training.
  • Why wait? Isn’t it a good time to start your transformation right now? Too often the best dreams are left for tomorrow and tomorrow never comes.

For more information, contact us today at Body Transformation Experts

What Are Good Carbs?

What Are Good Carbs?

If you work with me, you know I create personalized diets to help you reach your goals. But there are still people in Denver, CO, and across the nation that think one important macro nutrient, carbs, are all bad. You need all types of macro nutrients, fats, protein and carbs. There are good carbs. In fact, you need to eat carbs to be your healthiest. Let’s first examine what a carbohydrate—carb—is and why they’re so important for health. The category includes both unhealthy and healthy food. Carbs provide quicker energy and there are three categories, sugar, fiber and starch.

Exactly what is a low carb—keto—diet?

When you opt for a low carbohydrate diet, like the keto diet, you’re reducing the number of calories you get from carbs. They have been helpful for weight loss and even provide other benefits, such as lower blood pressure, improved HDL cholesterol, reduction of risk for cancer, coronary heart disease and stroke. It’s not so much about reducing all the carbohydrates, but more about the type of carbohydrate you eliminate.

Finding good carbs is easy.

You probably already are limiting the carbs that aren’t beneficial. It’s the junk food that you find at the checkout, like candy bars. It’s baked goods, candy and even pizza. Healthy carbs, on the other hand, come from the produce section and are found in the whole grain bread and cereal area. Fruits and vegetables are good carbs in most cases. These are the carrots, peppers, celery, apples, etc that are normally on the “healthy” list of foods. There is a group that isn’t horrible, but still quite starchy and not quite classified as good carbs. These include peas, corn, potatoes and squash.

You need good carbs for nutrients, fiber and energy.

Cutting out all the carbs in your diet is extremely unhealthy. These are mostly plant based and man has eaten plants for centuries. Carbohydrates provide quicker energy and contain vitamins, minerals and phytochemicals you need for good health. It takes time to process protein, which is why someone with hypoglycemia needs to eat a combination of carbs for the quick sugar and protein to sustain the energy boost. It’s also necessary for a good workout, which is why a combination of protein and carbs before and after a workout is important.

  • When you cut back on carbs, cut back on white flour, highly processed food, products with added sugar and junk food. Replace those types of carbs with a rainbow of color from fresh fruits and vegetables.
  • Even healthy carbs can become unhealthy if they’re not cooked properly. While chili peppers are good carbs, pepper poppers that are breaded and fried aren’t necessarily the best option.
  • Foods high in carbohydrates also supply fiber. Some fiber, insoluble, doesn’t digest, but provides bulk for your stool. Other types of fiber, soluble, creates a gel that feeds beneficial microbes and also makes it easier to go.
  • Healthy carbs tend to have a lower carbohydrate count than unhealthy options. A cup of broccoli is 6 carbs, less the fiber that can’t be digested, bringing it to 3.6 net carbs. A cup of sugar is 199.96 net carbs by comparison.

For more information, contact us today at the Body Transformation Experts Jarfit

Do I Need To Sweat Daily?

Do I Need To Sweat Daily?

Working out hard will build a sweat, so do you need to sweat daily? The answer is no. According to the Department of Health and Human Services, you need a minimum of 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. While you’ll have to work harder to get a competition body, doing long hours of strenuous exercise daily may be counterproductive. You need a day or two to let your muscles heal. That doesn’t mean you sit around but do more of a recovery activity than a strenuous workout.

Sweating doesn’t mean the workout was necessarily good.

No sweat doesn’t mean the workout isn’t beneficial, either. Sweat is the body’s cooling device. While some think it tells you how many calories you burned, that’s not always true. Sweat cools your body as it evaporates, so you don’t overheat. While a tough workout may cause you to sweat, it’s not necessarily the barometer to register the benefits.

Each person is different and so is their sweating patterns.

You may know someone or even be the person that sweats with just light physical activity, like walking across a room. There are also people that can work hard for a long time without breaking a sweat. Even the temperature, humidity and your level of fitness makes a difference. Some people have an internal program to sweat quicker than others do, while sweating may require a super hot room and tough exercise routine for others.

Aiming for daily sweating may create a condition known as overtraining.

If you aim for working hard enough each day to sweat profusely, it may or may not cause overtraining. That all depends on your body. However, doing a strenuous workout daily isn’t necessarily good, especially if it’s weight training. Your body needs time to heal the micro tears that pushing it to the limit can cause. You need a day away from strength training for rest.

  • Taking a day of rest away from a strenuous workout doesn’t mean you’ll lay on the couch. You can do active recovery. Active recovery can be walking, swimming or doing yoga or other form of stretching.
  • If you’re overtraining it can cause symptoms like fatigue all over your body, shortness of breath and interrupted sleep. Doing high-intensity workouts can cause an imbalance between the sympathetic and parasympathetic nervous system, keeping you in a constant state of fight or flight.
  • Continuous days of high intensity workouts without rest between can lead to muscle inflammation, including in the airways of the lungs. That means you’ll produce more phlegm and get more head colds.
  • I will create a personalized program that will help you build muscles without over-exercising. Over-exercising is actually counterproductive. It doesn’t allow muscles to heal, so you don’t get the bulk you want.

For more information, contact us today at the Body Transformation Experts Jarfit

Does Exercise Help You Live Longer?

Does Exercise Help You Live Longer?

Clients who workout with me in Denver, CO, often note I look a lot younger than I really am. That’s one of the side effects of exercise. You not only look younger, you feel younger and live longer. Those extra years are also healthier years, where you’re more productive and can enjoy life. Why is that? Exercise can aid good health in a number of ways. It can help you lose weight, which is extremely important. A study by Cleveland Clinic and New York School of Medicine found the greatest number of preventable life-years lost were from obesity, followed by diabetes, tobacco use and high blood pressure.

Exercise affects the body in several ways.

Eating healthy is always the first step in a healthy lifestyle and exercise is second. It slows down the aging process and even diminishes the aches and pains that often accompany aging. How does it do that? One way exercise helps is by lengthening the DNA’s telomeres. Telomeres are protection for the DNA. Each time a cell replicates, the telomeres get shorter, but the chromosomes remain intact. They act like aglets, those plastic tips on shoelaces that prevent the lace from fraying and unraveling. Telomeres do the same for DNA to prevent damage to the genes and cell death. The longer the telomeres, the more protection the DNA and cell has.

Adults also have stem cells.

Stem cells don’t just occur in fetuses, even adults have stem cells. Various studies show that if you’re more active, you’ll have more stem cells. Recent studies show that regular exercise can prevent muscle depletion and maintain muscle stem cells that turn into new muscle cells when tissue is damaged. As you increase your level of exercise, your body increases the number of stem cells to replace those cells lost in exercise. It may be the reason exercise helps arthritis pain.

You’ll look years younger when you stay more active.

Not only does exercise boost stem cells, it improves circulation. That sends life giving oxygen and nutrients to all cells in the body. It prevents boosts cell replacement for cells that are injured or die. Even recreational exercise, like bicycling, swimming or walking can help prevent muscle atrophy, boost stem cells, increase circulation and counter muscle loss that often occurs with aging. One study shows that people who went from no exercise to 10,000 steps a day reduced their risk of mortality by 40%. Another study showed adding 3,000 steps a day reduced the risk of dying by 12%.

  • Exercise can lower blood pressure. It increases the amount of nitric oxide that relaxes vessels to lower blood pressure.
  • Stress is a killer. It causes changes to the body that shorten your lifespan. Exercise helps burn off the hormones of stress and replaces them with ones that make you feel good.
  • Both a healthy diet and regular exercise reduce the potential for serious conditions that shorten your lifespan and make you look and feel older. Minor changes, like walking faster can add extra years.
  • Not only will exercise lengthen your life and make you look younger, it will make you feel younger, too. Exercise can add years to your life and life to those years.

For more information, contact us today at Jarfit

Will "Cheat Day" Ruin My Progress?

Will “Cheat Day” Ruin My Progress?

Diet is an important part of your fitness regime. While each person may have minor differences in their requirements based on their goals, everyone agrees that eating healthy is a top priority. What becomes more controversial is patterns of eating, intermittent fasting or multiple small meals throughout the day. Whether you should have a cheat day or not is also debated. Some say it will ruin your progress, while others suggest it may help boost progress. Cheat days are reserved for people on restrictive diets. It is considered a way to boost your metabolism by eating whatever you want. Can it really help you lose weight?

Are you thinking of cheat days or cheat meals.

There’s a big difference between the two. One starts at dawn and ends when you finally fall asleep. The other focuses on eating one meal that’s higher in calories. Both can be a problem if you aren’t carefully choosing your food. If you opt for a cheat day and consume all junk food and sugary treats, you’ll probably eat twice as much as you would in a normal diet day. Cheat meals are often junk food and high calorie food, particularly those that contain sugar.

How could cheat days possibly help?

The theory surrounding cheat days is that it boosts your metabolism and causes the body to produce leptin. Leptin is the hormone that tells the brain you’re full and it’s time to stop eating. The body has to increase its metabolism to burn all the calories you consumed by overeating. That can prevent metabolic slow down that may occur on a super restrictive diet. There is still a lot of debate whether cheat days boost leptin, but most scientists agree it does boost metabolism. However, that boost is between 3 and 10% and only lasts 24 hours.

You can’t starve yourself into a better body.

If you’re trying to build a body that wins championships, or even one that is the best version of you, you can’t get there by starving yourself forever. You’ll deplete your glycogen stores and won’t maximize the benefit of working out, since you’ll tire too quickly. That means it will be less efficient and the fatigue can even cause injury. Whether you have a cheat meal or a cheat day, it can replenish that glycogen and boost your energy. It’s similar to carb loading two or three days before a marathon. However, it may improve your performance, but still can slow your weight loss.

  • If a sugar addicted was part of the reason you gained weight and broke the habit, consuming junk food and sugary products on cheat days can really set you back.
  • Some people feel cheat days actually help them stick with a restrictive diet. They learn to ignore cravings, since they know that they’ll be able to eat the food they crave on cheat days.
  • If you’re preparing for competition, it’s important to stick with the dietary regimen created for you. Cheat days should not be part of it. Cheat days can also create a negative cycle of restrictive eating and binging.
  • If you have diabetes, high cholesterol or other health issues, like high blood pressure and following a special diet from your health care professional, cheat days should be avoided.

For more information, contact us today at Jarfit