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Category Archives: Nutrition

Whole 30 Challenge

Are you ready to do a thirty day challenge? One in which you will learn what foods effect your body in negative ways? One in which you will feel better, sleep better, and look better? Oh yeah, and one in which you’ll probably drop some considerable pounds? It’s free – what do you have to lose!?

Challenge Begins January 7th, 2013!

Danyelle Berger is Baltimore Martial Arts and Fitness’s head kettlebell instructor. She is spear heading a Whole 30 dietary life style challenge to all of her students, friends and fellow associates. If you are interested, please visit Danyelle’s Baltimore Kettlbells Facebook Page to sign up. Look for the Whole 30 Begins link. Many others have joined up already, why not you!

The Whole 30 Challenge
30 days with NO sugar, NO grains, NO dairy, and NO alcohol

To learn more about Whole 30 visit Whole9life.com.

30 Reasons To Do A Whole 30

If you need a reason to do the Whole 30 Challange, here’s 30 reasons for you. Visit 30 Reasons to do Whole 30.

whole 30

Danyelle Berger

Baltimore Martial Arts Academy 6565 Baltimore National Pike, Catonsville, MD 21228
Looking for a map?

Walk in M-F, 5-9 PM Saturday, 8 AM – 1 PM & Sunday 2-4 PM
Visit our You Tube Channel{Baltimore Martial Arts You Tube}.
Email us at:baltimoremartialarts@yahoo.com

Danyelle Berger is a level 2 certified kettlebell instructor for RKC and Strong First. She is also a certified strength and conditioning specialist CSCS under the prestigious National Strength and Conditioning Association. Danyelle is also holds two masters degrees, a black belt, is the mother of two young boys and husband to Gary Berger, the owner of Baltimore Martial Arts and Fitness.

Posted in Nutrition | Tagged | Leave a comment

Whole 30 Challenge

Are you ready to do a thirty day challenge? One in which you will learn what foods effect your body in negative ways? One in which you will feel better, sleep better, and look better? Oh yeah, and one in which you’ll probably drop some considerable pounds? It’s free – what do you have to lose!?

Challenge Begins January 7th, 2013!

Danyelle Berger is Baltimore Martial Arts and Fitness’s head kettlebell instructor. She is spear heading a Whole 30 dietary life style challenge to all of her students, friends and fellow associates. If you are interested, please visit Danyelle’s Baltimore Kettlbells Facebook Page to sign up. Look for the Whole 30 Begins link. Many others have joined up already, why not you!

The Whole 30 Challenge
30 days with NO sugar, NO grains, NO dairy, and NO alcohol

To learn more about Whole 30 visit Whole9life.com.

30 Reasons To Do A Whole 30

If you need a reason to do the Whole 30 Challange, here’s 30 reasons for you. Visit 30 Reasons to do Whole 30.

whole 30

Danyelle Berger

Baltimore Martial Arts Academy 6565 Baltimore National Pike, Catonsville, MD 21228
Looking for a map?

Walk in M-F, 5-9 PM Saturday, 8 AM – 1 PM & Sunday 2-4 PM
Visit our You Tube Channel{Baltimore Martial Arts You Tube}.
Email us at:baltimoremartialarts@yahoo.com

Danyelle Berger is a level 2 certified kettlebell instructor for RKC and Strong First. She is also a certified strength and conditioning specialist CSCS under the prestigious National Strength and Conditioning Association. Danyelle is also holds two masters degrees, a black belt, is the mother of two young boys and husband to Gary Berger, the owner of Baltimore Martial Arts and Fitness.

Posted in Baltimore Fitness Blogs, Nutrition | Leave a comment

Exercise Doesn’t Work

Well, I should say exercise alone doesn’t work.

I am not an expert on <em>nutrition</em>. When clients ask me what they should be eating, I can only draw upon my own personal experience and my informal study of nutrition for body composition change as well as sport performance. Lately, it has been my main study focus just because I personally find it very interesting. Besides my study material for the CSCS, my biggest source of study has been the plethora of information presented by Dr. John Berardi on the Precision Nutrition website: www.precisionnutrition.com. I learn something new and valuable every time I log on.

nutrition meal

Shrimp and Cabbage Salad

It’s not possible to out snatch a doughnut. In other words it’s not possible to out train poor nutrition habits. But I had no idea how ineffective even hard training becomes when a person doesn’t nourish intelligently. I am referring to a study conducted at the University of Texas on 100 previously sedentary individuals with an average body fat of 35-40% , which is considered obese. They were put through three resistance training sessions per week with a weightlifting coach and two high intensity interval classes per week. They were instructed not to alter their dietary habits at all. After 12 weeks, guess what the overall average weight loss was? 1 POUND OF FAT! What!? Yes! In fact, they actually ended up gaining weight because they lost one pound of fat but gained two pounds of muscle with a net difference of +1! That’s pretty disturbing, but more importantly nothing can speak louder to the importance of diet and nutrition in combination with exercise in achieving your ideal body composition, weight loss goals or strength and performance goals.

But where does one go to find proper nutrition advice? If you walk into a bookstore you will find dozens upon dozens of books from varying degrees of “experts” on what you should and shouldn’t eat. A lot of these books will completely contradict one another. Worse yet, the magazines you see at check out lines promise you crazy things like losing 10 pounds of fat in one week without exercise if you basically starve yourself or live off cayenne pepper and cinnamon for a week. If it sounds to good to be true, than most likely it is. Go to a reputable professional. In my opinion, Dr. John Berardi is unmatched. Not only is he highly respected and endorsed by many of the most influential thinkers in the fitness industry, his nutritional plans are based on sound science and experience. Also, he manages to make eating well simple. His philosophy is that nutrition is complex, but eating right is simple. Basically, you don’t need to understand the science you just need to follow a smart plan 90% of the time.

Here are his five basic rules for better nutrition that you can implement right away:

  1. Eat every 2-3 hours.
  2. Include a lean protein in every meal
  3. Include a vegetable in every meal
  4. Save carbohydrate heavy meals for after exercise
  5. Include a good balance of healthy fat in your daily diet.

Whether your goal is weight loss, muscle gain, sport performance or a combination of these or other goals, I highly recommend the Precision Nutrition Plan. For more information on each of the rules above and to check the Precision Nutrition Plan out for yourself please visit: www.precisionnutrition.com. I have been informally following the PN Plan now for about a two weeks, but I have finally broken down and subscribed to the plan for enhanced sport performance reasons. I’ll document my progress here once I get started on the official plan!

Danyelle Berger CSCS, RKC

Baltimorekettlebells.com

Baltimore Martial Arts
Catonsville, MD, 21228

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