Blog - Ashley Farias

May

2023

Caffeine – A Friend or A Foe? or Neither?

Let’s delve into the age-old debate: Is coffee your trusty companion or sneaky adversary? Well, turns out, it might just be neither!

Caffeine, the superstar stimulant, holds the title for the most widely consumed psychoactive drug in the world. It has been a long-time favorite fuel for humans across the globe, found in an array of delightful sources like coffee, espresso, tea, matcha, Yerba Mate, energy drinks, chocolate, and soda.

Now, what does this magical bean juice do to our bodies, you ask? Brace yourself for a rollercoaster ride of effects. Here are some of the most common negative side effectss:

increased heart rate and blood pressure
increased respiration
sweating & dehydration
tremors
increased menstrual cramping
anxiety and irritability
insomnia
diarrhea
acid reflux/heartburn
frequent urination
dizziness and headaches
rapid heartbeat (palpitations)
restlessness and excitability

The effects of caffeine vary from person to person depending on the amount of caffeine consumed, the person’s sensitivity to caffeine, and their overall health. Moderate caffeine consumption of up to 400 milligrams per day is considered safe for most people. However, for some people like myself, even small amounts of caffeine can cause negative side effects.

Before discussing its effects further, I want to quickly breakdown the mechanisms of its actions:

Blockade of adenosine receptors: Caffeine blocks the effects of adenosine, a neurotransmitter that makes you feel tired. This makes you feel more alert and awake.
Increased dopamine release: Caffeine increases the release of dopamine, a neurotransmitter that is associated with pleasure and motivation. This can lead to a feeling of increased energy and focus.
Increased neuronal activity: It activates noradrenaline neurons and seems to affect the local release of dopamine. It can also increase your body’s secretion of cortisol, the infamous “stress hormone.” This can lead to a number of effects, including increased heart rate and blood pressure, increased respiration, dilated pupils, increased sweating, tremors, anxiety, and insomnia.
Norepinephrine release: Caffeine increases the release of norepinephrine, a neurotransmitter that is associated with alertness and attention.
Phosphodiesterase inhibition: Caffeine inhibits phosphodiesterase, an enzyme that breaks down cyclic AMP. This leads to an increase in cyclic AMP, which has a number of effects, including increased alertness and energy.
Calcium mobilization: At high doses, caffeine mobilizes calcium from intracellular stores. This can lead to a number of effects, including increased heart rate and blood pressure.
GABA antagonism: Caffeine antagonizes GABA, an inhibitory neurotransmitter. This can lead to increased alertness and energy.

Thanks to these mechanisms and some other cool features of caffeine, there are also plenty of benefits we gain from caffeine:

decreased risk of depression
decreased risk of suicide
increased memory retention
increased athletic performance
protective against Alzheimer’s and Dementia

So what gives? IS it good or bad? Ultimately, your personal relationship with coffee determines whether its a friend or foe.

If you suffer from anxiety, panic disorder, insomnia, ibs-d, acid reflux, hypotension, diabetes, chronic fatigue or you are pregnant – it might be time to rethink that caffeine fix. With a half-life of about 5 hours, caffeine can linger in your system, wreaking havoc on your body’s natural equilibrium.

So if you drank 240mg at 9am, then by 2pm you may still have 120mg in your system. Which means its still blocking or triggering different chemical reactions and hormone secretions that your body naturally wouldn’t.

For the go-getters, early risers, and everyday hustlers, moderate caffeine intake can be your ally in navigating the daily grind. As someone who juggles IBS, panic attacks, and the occasional bout of insomnia, I’ve learned to sip strategically, opting for decaf or matcha on well-rested days and saving the espresso for those marathon work sessions.

And for those die-hard coffee enthusiasts who can’t fathom a caffeine-free day, here’s a thought: Try mixing in a decaf or “half-caf” treat once in a while. Not only will it give you a fresh perspective on your coffee habits, but it might just make that caffeine kick feel all the more potent when you do indulge.

So, whether you’re a devoted java junkie or a casual sipper, your relationship with coffee ultimately dictates whether it’s a friend or foe. Embrace the balance, sip consciously, and remember – a well-crafted coffee ritual can be the perfect start to your day or a sweet reward to savor. Cheers to finding your perfect brew!

How do I moderate my caffeine intake? As someone who suffers from IBS, Panic Disorder and menstrual Insomnia, I drink 1 shot of espresso (70mg of caffeine) instead of coffee(130-150mg of caffeine). This cuts my caffeine intake in half! Additionally, if I slept 8-9 hours, I’m probably going to start my day with water, a decaf cup of coffee or Matcha. Doing this has kept my panic attacks dormant, prevents my gut from having flare ups and my sleep is far more regular.

Aug

2024

Building a Bigger Butt Without Bulking Up – What You Need To Know

Can you build a bigger butt without gaining body fat?
Do you need to do hundreds of squats to build a bigger butt?
How much protein does it take to build glutes?

The quest for a rounder, fuller butt is a common desire, but navigating the path to glute greatness can be confusing. This blog post dissects the realities and misconceptions surrounding this goal while offering a basic roadmap to achieve it safely and effectively.

Spot Reduction: A Mythical Pursuit

Firstly, let’s address the myth of spot reduction. Unfortunately, targeting fat loss in specific areas like the butt is impossible. Exercise primarily burns calories throughout your body. This is influenced by factors like genetics, eating habits and activity level. So, while glute-focused exercises are crucial, they won’t solely melt fat away from your thighs or stomach.

Muscle vs Fat vs Weight:

Secondly, understanding the difference between bodyweight, muscle and fat is key. Your bodyweight is a measure of your skin, muscle, bones, organs, stool, water retention, connective tissue all added up to one number. Fat mass is the measure of the amount of body fat on your body – a scale weight doesn’t tell you this specific information. Muscle tissue is denser and more compact than fat mass. This means building muscle in your glutes won’t necessarily translate to a dramatic increase in overall size at first but it will with time. In fact, it can create a more toned and lifted appearance, even if the measurements don’t change significantly or if your scale weight is higher than what you’re used to. Building a booty means you’ll need to accept the fact that your scale weight will go up. This can be scary at first but with a strategic plan you can try to minimize fat gain and maximize muscle gain.

Before diving into actionable steps, let’s address the fundamental fallacy: you cannot target fat loss to specific areas. Numerous studies have concluded that spot reduction through exercise or dietary manipulation is not possible. Where your body sheds fat is based on genetics and overall energy needs, not where you wish it to disappear. Additionally building muscle (ie. gaining weight) and losing body fat (losing weight) are competing goals. You’ll have to commit to one or the other. Some complete beginners to strength training have a possible advantage of losing body fat and building muscle at the same time but that’s not always the case.

Muscle Matters: The Key to a Sculpted Silhouette

So, if spot reduction is off the table, what is the key to achieving a lifted, shapely behind? The answer lies in building muscle. While adding muscle mass will contribute slightly to overall weight gain, it also elevates your basal metabolic rate (BMR), the number of calories your body burns at rest. This translates to more efficient calorie burning throughout the day, aiding in fat loss and body composition improvement.

Glute-tastic Exercises: Shaping Your Sculpted Dream

Now, to the actionable part: incorporating effective glute-focused exercises into your routine. Here are my top 3 exercises for targeting the glutes for well-rounded growth:

Squats: This fundamental compound lift works multiple muscle groups (thighs and glutes) while engaging your core. You could say this one exercise is a butt and gut blaster. Start with bodyweight squats and gradually progress to weighted variations like barbell squats, zercher squats and goblet squats.

Lunges: These single-leg exercises do wonders for targeting each glute individually. These exercises allow for the glutes to go through a greater range of motion to stimulate muscle growth in all areas of the glutes. Experiment with walking lunges and reverse lunges before moving onto more complex variations.

Deadlifts: This exercise is the undisputed king of glute builders. It targets the glutes and hamstrings the most, making it perfect for shaping a round peach. Unfortunately this is also one of the most challenging exercises to master the correct form with. The deadlift when done right will explode your glutes. The deadlift done wrong can easily leave you with crippling back pain. It would be in your best interest to hire a coach or attend a seminar that teaches you how to perform deadlifts correctly. If you don’t have that option, then start with dumbbells and slowly progress in weight each month.

Progressive Overload – The Key to Continued Growth

Muscle growth requires progressive overload, meaning you need to gradually increase the weight, sets, or reps you lift over time. This creates micro tears in your muscle fibers, which repair themselves stronger and bigger. Progressive overload can be done in a multitude of ways such as: adding weight, increasing range of motion, increasing reps or increasing sets.

Fueling Your Fitness Journey – What to Eat

Prioritize protein: Aim for 0.8-1 gram of protein per pound of bodyweight. Include lean meats, fish, eggs, lean dairy, and tofu in your diet.

Consume enough complex carbs: Choose whole grains, fruits, starches and vegetables for sustained energy in the gym and essential nutrients.

Healthy fats are your friends: Include healthy fats from sources like avocado, nuts, seeds, and olive oil to support hormone balance and nutrient absorption.

Beyond the Gym – Rest and Recovery

Muscle growth thrives on rest and recovery. Aim for 7-8 hours of sleep nightly and schedule rest days between workouts to allow your muscles to repair and rebuild.

Mindset Matters: Embracing Realistic Expectations

Genetics play a role in body shape, and achieving a perfectly “round” or “lifted” butt may not be attainable for everyone. Instead, focus on building strong, healthy glutes that contribute to a balanced physique and improved functionality. Celebrate your progress along the way, and prioritize body positivity over unrealistic aesthetic ideals.

Remember, it’s a journey, not a destination. Building muscle takes time and dedication. Don’t expect overnight results. Stick with your workout routine, eat a healthy diet, and celebrate small victories along the way. Your natural body shape and fat distribution are partly determined by genetics. Don’t compare yourself to others and focus on achieving a healthy, strong version of yourself. Take pride in the way you’re able to shapeshift during this journey.

Should You Be Weightlifting While Wearing Running Shoes?

It depends. But I’d argue the answer is often yes.

For a long time, trainers and influencers demonized the usage of running shoes for any weightlifting exercises. It was often recommended that you should always lift with flat shoes – like Chuck Taylors or Vans. In fact, many of these same people also argued it was best to lift barefoot.

I know. I was one of them.

This argument was made because running shoes have “too much cushion.” This excessive cushion tends to shift your bodyweight too far forward. As a result, your weight is mostly on your toes, making it hard for you to “ground yourself” and maintain balance.

Here’s the problem with this statement.

While its not entirely wrong, it doesn’t paint the whole picture. Most people who are first getting into fitness have weak feet from working a sedentary job. Some individuals who wear heels at work often have high arches or bunions. Additionally, obese individuals often have flat feet. This is due to the excess bodyweight pushing their center of gravity so far forward that they apply all of their weight onto their toes. On the other hand, there are other individuals who were born with flat feet. Is it fair to say that each and every one of these individual’s feet all have the same strength and capacity to support their body during a strength training session using flat shoes? It’s not.

The foot is a complex mechanical structure of the human body.

It is composed of 33 joints and 26 bones.

The muscles, tendons and ligaments that support these 26 bones are either strengthened or weakened by the person’s daily movement patterns. Advanced gym rats have developed the body awareness and the ability to control their bodyweight over their feet. The most common issue I see with beginners in the gym is knowing how to shift their bodyweight over their feet.

For example when learning to ride a bike, we use training wheels to help us gain confidence. We also do this to understand the feeling of control and balance. With time, you learn to ride a bike without those training wheels.

If you haven’t strength trained before or worked on your foot muscles then having a supportive running/walking shoe is a great training wheel for the gym.

So the best way to get started with weight training is NOT to strip the individual down to bare feet. It is to provide them with a supportive shoe and show them how its supposed to feel to have a stable base of support. Bunions, high arches, and flat feet are often permanent in adults. I can’t say I’ve ever seen someone change their foot shape without surgery but I wouldn’t doubt that there are individuals who have managed to improve their foot health. I know I have.

With that being said, not all running shoes are created equal. There is SOME truth to the overly cushioned shoe argument. Brands like Nike, Skechers, Adidas, and Puma make very cute shoes but at the expense of being overly cushioned or with zero regard to arch support. Instead, I often have my clients take a test online to determine their foot’s limitations and needs. Then they’ll purchase a shoe (usually Brooks or Asics) that provides the support they need as they learn how to move their bodies in the gym. As for advanced gym goers, Olympic lifting shoes can be great for improving your Squats and Weight lifting exercises but are not entirely necessary for the average gym rat.

TLDR: Not all feet are created equal and there’s no shame in getting a shoe to support your unique foot structure.

Jun

2024

Fruit and Vegetables – Can they restore and combat memory loss?

YEP.

If you understand the role that vitamins and minerals play in your body via chemistry, this wouldn’t be a surprise to you. But lets chat more about the title of this post in a more digestible way.

A large-scale study led by researchers at Columbia and Brigham and Women’s Hospital/Harvard is the first to establish that a diet low in flavanols—nutrients found in certain fruits and vegetables—drives age-related memory loss.

We already know that a young developing brain needs essential nutrients in order to develop properly. Similarly, an aging brain needs nutrients to slow down the rate of aging/deterioration.

If haven’t heard by now, the hippocampus is an important part of the brain that controls learning and memory. This study found that the area in the hippocampus known as, dentate gyrus, improved in function if it was provided adequate nutrients found in flavanols. These flavanols have been proven in the past to enhance hippocampal-dependent memory by increasing synaptic and blood vessel density in a subregion of the hippocampus called the dentate gyrus. By improving the communication between neurons and providing greater blood supply to the brain, we can maintain a healthy brain that retains memories and learns information adequately. The article discusses a host of other potential reasons for improvement but i won’t bore you.

One thing to note is that this massive study only saw improvements in individuals who weren’t eating enough nutrients to begin with. The Center for Nutrition Policy and Promotion (CNPP) uses a scoring system and data to determine how well the average American is able to achieve a diet that provides enough nutrients for their overall health and wellbeing. Sadly, the average diets of Americans do not align with the dietary recommendations and fall short.

Dementia is currently the seventh leading cause of death. Every 3 seconds someone is diagnoses with dementia and women are more likely to develop this illness than men.

If we deprive a plant of water, it wilts. If we water our plants, they blossom and thrive for as long as they can. If we deprive a brain of nutrients, it will decay. If we feed our brain the nutrients it needs, it greatly improves its ability to thrive as well. Imagine how much more fruitful our lives can be with a thriving brain. Our brains are the thing that allow us to experience life. How bizarre it is to be neglecting such an organ.

Do you need to start juicing or using greens powders? No, in fact, I would advise against them. The best thing you can do is eat real food. Extracting juices and using powders will never compare to the abundance and quantity of nutrients you will find in fresh, whole plant foods.

Eat well, sleep enough and stay moving.

May

2023

Undereating is Making you Gain Weight.

Undereating is Making you Gain Weight - Explained.

This is probably the opposite of what you heard in a long time so you’re probably thinking …What the heck?
Hear me out.

There are a few reasons why undereating during the day can make you overeat at night.

1. Your body releases hormones that make you feel hungry when you don’t eat enough. These hormones, called ghrelin (the “hunger hormone”) and cortisol (the “stress hormone”) can peak in the evening, which can make you feel even hungrier.

2. Your body’s metabolism slows down when you don’t eat enough. You’re body will conserve energy if its not getting enough fuel. This means that you burn fewer calories throughout your day, which can make it more difficult to lose weight or maintain a healthy weight.

3. You may be more likely to make unhealthy food choices at night. Ever notice how its easier to avoid food during the day when you’re busy? At night we have less discipline and distractions to resist eating calorically dense foods. When you’re hungry, you’re more likely to reach for sweet or salty foods that are high in calories and fat.

4. You’ve built habits and routines. If you’re used to eating a big meal at night, it can be hard to break that habit. Even if you’re not hungry, you may find yourself eating out of boredom or habit. Lets face it – eating is fun and delicious.

I can’t stress enough how important it is to make sure you’re eating enough during the day.
Start simply by eating 3 meals a day and DO NOT SKIP MEALS.

If you don’t feel hungry in the morning or are too busy to make something: have a protein shake, an apple or a bowl of fruit. By doing this you are teaching your body how to start recognize when its hungry, when its feeling low energy, prevent drops in your blood sugar and make better choices. Upon making these 3 meals try to follow these three basic rules:

1. Choose foods that are high in protein and fiber. Protein and fiber will help you feel full and satisfied.

2. Avoid sugary drinks and processed foods. Sugary drinks, overly sweetened coffee and processed foods can lead to blood sugar spikes and crashes, which can make you feel hungry.

3. Keep healthy food in sight and readily available. Not having time to put a meal together is a huge reason why people skip meals or reach for processed snacks/bars. Precut fruit, berries, finger food veggies, hardboiled eggs, deli meat, greek yogurt, frozen veggies, wraps/bread are great things to keep on hand to build a 5 minute meal.

Yes nutrition should very much be individualized but, there’s one thing we all need – fuel.
Give your body the fuel it needs to make better choices.

If you’re struggling with overeating at night or still feel like you need more specific guidance on what to eat, try out my Nutrition Coaching service. As a certified nutritionist and personal trainer, I’ve helped many clients take control of their eating habits and transform the way they look at food. In return they’ve been able to lose weight and keep it off. There’s nothing wrong with seeking guidance – in fact, you’ll probably see faster results. Let me know and we can get started wit ha consult to make sure I’m the right fit for you.

Want to work together, but not sure if we’re a good match?

Sign-up for a free consultation!

Apr

2023

The Reality of Muscle Soreness

Apr

2023

Calorie Counting – Should you do it or ditch it?

There are many benefits to tracking your calories. Some of those benefits include:

Increased awareness of your food intake. When you track your calories, you become more aware of what you’re eating and how much you’re eating. This can help you identify areas where you can make healthier choices.
Improved portion control. Tracking your calories can help you learn how to eat appropriate portion sizes. This can be especially helpful if you tend to overeat or eat large portions.
Weight loss or maintenance. If you’re trying to lose weight, tracking your calories can help you create a calorie deficit. If you’re trying to maintain your weight, tracking your calories can help you make sure you’re not overeating.
Improved nutrient intake. Tracking your calories can help you make sure you’re getting enough of the nutrients you need. This is especially important if you’re following a restrictive diet.
Increased motivation. Tracking your calories can help you stay motivated to reach your weight loss or health goals. When you see your progress, it can be very encouraging.

If you’re interested in tracking your calories, there are many different ways to do it. You can use a food journal, a calorie tracking app, or even just a pen and paper. The important thing is to find a method that works for you and that you’ll be able to stick with.

Here are a few tips for tracking your calories:

Start by tracking everything you eat and drink for a week. This will give you a good baseline to start from.
Be as accurate as possible when tracking your calories. This means you’ll need to purchase a food scale to start weighing and measuring your food whenever possible.
Don’t forget to track drinks, snacks, and condiments. These can add up quickly!
If you find yourself overeating, don’t get discouraged. Just make a note of it and try to make better choices the next day.
Tracking your calories is a process. It takes time and effort to see results but it does get easier. Be patient and keep at it!

Spot Reduction: A Mythical Pursuit

Muscle vs Fat vs Weight:

Muscle Matters: The Key to a Sculpted Silhouette

Glute-tastic Exercises: Shaping Your Sculpted Dream

Progressive Overload – The Key to Continued Growth

Fueling Your Fitness Journey – What to Eat

Beyond the Gym – Rest and Recovery

Mindset Matters: Embracing Realistic Expectations

Further Reading & Resources:

Here’s the problem with this statement.

The foot is a complex mechanical structure of the human body.

TLDR: Not all feet are created equal and there’s no shame in getting a shoe to support your unique foot structure.

Undereating is Making you Gain Weight - Explained.