Alcohol: Fitness Friend or Foe?

One thing I am extremely passionate about is health. Not only my health, but the health of others like yourself. I have worked with a wide range of clients over the years, both male and female. Together, I have helped many people achieve fat loss goals and muscle building goals. What helped each client achieve their goals was proper nutrition and consistent training. I also had to support each person in developing better, healthier habits. One of the habits that I have helped people let go of is the over consumption of alcohol. The main reason being that alcohol is detrimental to lifelong health and physique goals.

But is it a complete foe?

The quick answer to that is no. A drink here and there will not harm progress toward fitness goals. Several drinks a day or multiple times a week will harm goals and the body. Binge drinking is the worst and could even kill someone. 

As I coach, it is my duty to be honest with all my clients and loyal readers. Please know that me teaching clients to count macros does not mean that I support being reckless with food and especially with alcohol. Just because a person can make alcohol fit their macros doesn't mean they are going to get results. Alcohol is toxic, empty calories when consumed in excess.

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If a person (perhaps yourself) truly wants to change their body composition, alcohol in surplus quantities is not going to help. All research shows that alcohol has negative effects, especially in large quantities (4 plus drinks) for muscle building. Muscle is what I want my clients to put on their body for so many reasons. One great reason to have more muscle than fat on the body is because a person can burn more calories at a rested rate. Alcohol in large quantities prohibits mTOR and protein synthesis. It also reduces testosterone levels which is a hormone needed in both men and women for increased muscle mass.

Now, you might be thinking how can I have fun in life if I can't drink? I encourage you to try. It is the media who says the only way to have fun is to drink. Next time you watch a movie or TV show just notice how producers normalize drinking. It is the media who tells people the only way to unwind after work is with a drink. However, the opposite is true. Life can be enjoyed sober. In fact, most people find they remember more about personal experiences when they do them sober. They report feeling less up and down emotionally as well. Experiencing life sober feels great in the morning too. Waking up after events more clear headed and without a sour stomach is priceless. It is one hundred percent possible for people to like each other when not drunk or buzzed. Plus, there are many ways to destress without alcohol. For example, walking, yoga, or a quick workout can do wonders for the body and mind. ​

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I’m probably not the right coach for someone who doesn't want to reduce alcohol consumption, or be open to giving it up if it will create better health. I will never encourage binge eating or drinking which I find most fad diets end up promoting. I will never sympathize with a client who struggles with self-control. I wouldn't be doing my job as a health and fitness professional if I did enable those types of behaviors. 

Macros counting is about freeing yourself from the idea that food is bad or off limits. It is about realizing that there is not a magical meal plan that will make you have rock hard abs.  Macro counting is meant to help you control your food quantity, not restrict the variety. No food is necessarily bad. It's the over eating or under eating that hurts us.  Same with alcohol. A glass of wine or a cocktail can be appropriate from time to time. Yet, alcohol can quickly become a fitness foe the moment one decides to be gluttonous. My advise to clients is to be kind to their bodies and stop binging in general. 

Included are some of my favorite go-to alcohol free drinks. In warm weather, or social occasions, many of us, like myself, crave a refreshing beverage. In social settings we have be programed to not only enjoy food, but to enjoy drinks as well. Most people, including myself, have been programed to feel more comfortable in social settings with a drink in hand. I hope you find a favorite or two from the selection I have provided. All drinks are low in calorie and alcohol free. 

To the right, is one of my favorite. La Croax is a carbonated, flavored water. The aroma stimulates the brain and palate. These have zero calories and no sugar. Just click the image to purchase.

Please note all products come from my affiliate program. I only endorse products which I enjoy and personally use.

Izze carbonated fruit juice. Low calorie. Great taste.
Click the image to purchase.

I love ICE carbonated drinks. These are FULL of flavor, vitamins, and zero sugar.
Click the image to purchase.

Lastly, is Vita Coco Water. Low Calorie. Naturally Hydrating Electrolyte Drink. Smart Alternative to Juice, Soda, and Seltzer. Gluten Free.

If you are ready to see what you are truly capable of mentally and physically then you should reach out for coaching. I offer an array of programs. All my programs will provide you with the tools necessary to continue living your best life even after our time together has ended.

I look forward to working with you! 
Email me for a free consultation.