It's best to not go heavy with the meals prior to your workout. Eating too much or eating the wrong thing prior to exercise can be possibly detrimental to your workout. Imagine putting diesel fuel in your vehicle when it takes regular gasoline; there is misfiring, sputtering, and stalling. Of course your body will not "misfire" but it could feel heavy, sluggish, you may have a stomachache, and your joints could even hurt. Light snacks are great for workouts that are less than one hour. Fruit and watered-down sports drinks offer quick digesting carbohydrates that break down and become available in the bloodstream immediately after consumption. This creates a seamless production in energy and little distress on the gastrointestinal system. Bagels, Clif Bars, and peanut butter will sit in the stomach and not break down or convert into energy as quickly due to their complex nature. Trying to exercise with these things not properly digested will more than likely upset the stomach and make for an uncomfortable workout!
Take note to what you are currently eating before exercising and see if it is a wise choice or if there is a better alternative out there. Chances are that you may be able to improve your workout experience.
Saturday, June 29, 2013
Tuesday, June 25, 2013
EARN your rewards!
We've all done it, sat down in front of the television at night with a big bowl of ice cream, wings, pizza, or any other large calorie item and said to ourselves "hey I earned this with that awesome workout today." In reality, that "awesome workout" may have only burned off 300-400 calories, and we could be ready to take in thousands. In fact, we just earned ourselves 10 more workouts in order to burn off our reward!
This practice is very common in the wonderful world of exercise; amplifying a hard day's work to justify a large caloric reward in the end. Rewards are great and they do wonders for extrinsic motivation, but they should be healthier, more tangible alternatives such as a movie, a download on iTunes, or an extra hour of sleep, etc. These types of rewards will actually help continue to fuel your ongoing progress, instead of stunting it with stomachaches or extra pounds!
Next time you are finished your workout and are busy raiding the fridge or concocting a "super high calorie, high protein, recovery shake," be sure that you actually EARNED those calories. Do a quick equation of calories in vs. calories out, if your goal is weight loss, you better be breaking even if not less. If you believe in "cheat days," you are only cheating your progress. A full day of eating off of the radar throws a wrench into your accountability. You have no basis to compare when it comes to your caloric ratio and your set calories to burn for that week. A cheat day often sounds like a good idea but it will most likely set you back in terms of reaching your goals.
EARN your rewards!
This practice is very common in the wonderful world of exercise; amplifying a hard day's work to justify a large caloric reward in the end. Rewards are great and they do wonders for extrinsic motivation, but they should be healthier, more tangible alternatives such as a movie, a download on iTunes, or an extra hour of sleep, etc. These types of rewards will actually help continue to fuel your ongoing progress, instead of stunting it with stomachaches or extra pounds!
Next time you are finished your workout and are busy raiding the fridge or concocting a "super high calorie, high protein, recovery shake," be sure that you actually EARNED those calories. Do a quick equation of calories in vs. calories out, if your goal is weight loss, you better be breaking even if not less. If you believe in "cheat days," you are only cheating your progress. A full day of eating off of the radar throws a wrench into your accountability. You have no basis to compare when it comes to your caloric ratio and your set calories to burn for that week. A cheat day often sounds like a good idea but it will most likely set you back in terms of reaching your goals.
EARN your rewards!
Sunday, June 23, 2013
Portion distortion
The serving size of peanut butter is 2 ounces, that is about the size of a ping-pong ball. Do you honestly use that amount on your sandwich? How about this; the correct serving size of meat is equivalent to a deck of cards. Cheese? The size of a domino. Butter? The tip of your thumb.
Although these are the recommended serving sizes of a few of the popular foods we eat, it is obvious that we do not abide by the recommendations, and often overindulge. Yes, we choose to eat our larger, less healthy portion sizes in this day and age, but these larger portion sizes may be all we know, they are marketed this way, our friends and family eat these portion sizes, and that is what we are served when we go out. We go to buffets, "all you can eat's", order in bulk from value menus, drink big gulps, super size it, and buy big to satisfy an even bigger appetite.
Can you say portion distortion? Portion recommendations are now laughed at with individuals eating 3-4 times more than they should. These recommendations are there for a reason! They are there to provide a framework for the individual with no general knowledge when it comes to nutrition. Food allergies are becoming more and more abundant in 2013 and we wonder why. A good contributor is overeating continuously and creating intolerances to these particular items. Think in terms of alcohol; if you have too much, you feel differently, you become impaired, and even sick. Relate this to eating sweets or salty foods, the body will have a reaction, you can become impaired or sick, and too many reactions over time can not be good for the body.
My recommendation is of course eat in moderation. Everyone should reward themselves with a little ice cream, but not the entire carton. It is common to grab a bag of chips and sit to watch tv, but without even realizing it, you've just eaten the entire bag! A simple change can be made to prevent this, portion out a serving into a bowl and leave the bag where it belongs, in the cabinet. This will keep you accountable for knowing exactly how much you ate AND not overeating.
Don't become a victim of portion distortion!
Although these are the recommended serving sizes of a few of the popular foods we eat, it is obvious that we do not abide by the recommendations, and often overindulge. Yes, we choose to eat our larger, less healthy portion sizes in this day and age, but these larger portion sizes may be all we know, they are marketed this way, our friends and family eat these portion sizes, and that is what we are served when we go out. We go to buffets, "all you can eat's", order in bulk from value menus, drink big gulps, super size it, and buy big to satisfy an even bigger appetite.
Can you say portion distortion? Portion recommendations are now laughed at with individuals eating 3-4 times more than they should. These recommendations are there for a reason! They are there to provide a framework for the individual with no general knowledge when it comes to nutrition. Food allergies are becoming more and more abundant in 2013 and we wonder why. A good contributor is overeating continuously and creating intolerances to these particular items. Think in terms of alcohol; if you have too much, you feel differently, you become impaired, and even sick. Relate this to eating sweets or salty foods, the body will have a reaction, you can become impaired or sick, and too many reactions over time can not be good for the body.
My recommendation is of course eat in moderation. Everyone should reward themselves with a little ice cream, but not the entire carton. It is common to grab a bag of chips and sit to watch tv, but without even realizing it, you've just eaten the entire bag! A simple change can be made to prevent this, portion out a serving into a bowl and leave the bag where it belongs, in the cabinet. This will keep you accountable for knowing exactly how much you ate AND not overeating.
Don't become a victim of portion distortion!
Monday, June 17, 2013
Stress
Had a very good conversation with a client of mine this morning on the subject of stress. It is the topic of a very good nutrition book I just started reading called "Thrive" which is about vegan dieting and athletes.
Stress in the current ages is most likely looked at as a feeling of frustration brought on by financial, emotional, and work-related issues. We must not stop there, incorrect dieting, incorrect exercising, and incorrect resting are other forms of stress. Each one as detrimental as the previous. Possessing personal stresses in each of these categories will compound into one very large problem!
This leads me back to the conversation this morning. First off, if you are stressed, you NEED to dial it back a bit. Worrying about things will definitely not change the present day other than make you miserable, give you a headache, overeat, or worse. Focus your energy on the positive things that are currently happening in your life, the simple feeling of a smile on the human face will in fact provoke a feeling of wellness within the body.
Secondly, find something that you can turn to in times of stress. In my case it is running. On some occasions I have ran 4-5 separate times of the day to get away and let my mind wander onto better things. I always reach that feeling of euphoria when my mind is reorganized. Running may not work for everyone but SOMETHING will.
Lastly, take strides to remove the causes of stress. Gluten and dairy in the diet seem to do it to me. A stomachache during the morning can ruin a lot more than you think. Maybe your morning commute does it....change your route! Lack of sleep, overspending, and tight muscles are other common culprits. Find the small, tangible things that annoy you every day and change them, all together, you may be removing one very large stressor.
Stress in the current ages is most likely looked at as a feeling of frustration brought on by financial, emotional, and work-related issues. We must not stop there, incorrect dieting, incorrect exercising, and incorrect resting are other forms of stress. Each one as detrimental as the previous. Possessing personal stresses in each of these categories will compound into one very large problem!
This leads me back to the conversation this morning. First off, if you are stressed, you NEED to dial it back a bit. Worrying about things will definitely not change the present day other than make you miserable, give you a headache, overeat, or worse. Focus your energy on the positive things that are currently happening in your life, the simple feeling of a smile on the human face will in fact provoke a feeling of wellness within the body.
Secondly, find something that you can turn to in times of stress. In my case it is running. On some occasions I have ran 4-5 separate times of the day to get away and let my mind wander onto better things. I always reach that feeling of euphoria when my mind is reorganized. Running may not work for everyone but SOMETHING will.
Lastly, take strides to remove the causes of stress. Gluten and dairy in the diet seem to do it to me. A stomachache during the morning can ruin a lot more than you think. Maybe your morning commute does it....change your route! Lack of sleep, overspending, and tight muscles are other common culprits. Find the small, tangible things that annoy you every day and change them, all together, you may be removing one very large stressor.
Friday, June 14, 2013
Boxing for fitness
When the term "boxing" comes to mind, some might only associate it with a sport where two opponents are beating the daylights out of each other in an effort to obtain a heavyweight championship. Sure, this is one aspect of boxing, but it can also be looked at in a fitness sense. Boxing, non-contact kickboxing, and even bodyweight cardio kickboxing/bootcamp are all excellent ways to challenge and improve cardiovascular efficiency, tone the core and muscles of the upperbody, and increase agility and hand-eye coordination. If you think that your hand-eye coordination is already exceptional then try hitting a speedbag!
Incorporate shadowboxing into your general warm-up, go a couple one-minute rounds on a heavy bag, or try out a kickboxing class at a local studio or gym. These will all be challenging even to the most physically fit. If you are a runner or biker, incorporate kicks into your workout regime, learn how the core and center of gravity play a dynamic role in your ability to keep a sense of balance while on one foot. Mastering the skill of a speedbag will surely raise your shoulder endurance levels and contribute to more strength gains when hitting the weights, and most likely less shoulder injuries due to adequately lubricated muscles and tendons.
The benefits of boxing can pay you back exponentially and there is little, if any, equipment needed to try it. Talk with a trainer or professional to learn proper form if you start to get serious and really hit hard!
Incorporate shadowboxing into your general warm-up, go a couple one-minute rounds on a heavy bag, or try out a kickboxing class at a local studio or gym. These will all be challenging even to the most physically fit. If you are a runner or biker, incorporate kicks into your workout regime, learn how the core and center of gravity play a dynamic role in your ability to keep a sense of balance while on one foot. Mastering the skill of a speedbag will surely raise your shoulder endurance levels and contribute to more strength gains when hitting the weights, and most likely less shoulder injuries due to adequately lubricated muscles and tendons.
The benefits of boxing can pay you back exponentially and there is little, if any, equipment needed to try it. Talk with a trainer or professional to learn proper form if you start to get serious and really hit hard!
Monday, June 10, 2013
Perseverance
Too many times do people give up on something just shy of actually achieving it. To me, it doesn't matter if you are a minute or a mile away, you need to push through any obstacles that are getting in between you and your goals.
My clients often question me why we must continue to stress the exercises that they are having the most trouble with, or the ones that they can't stand the most. My response always is: "if you hate it, you need it." This seemingly daunting, and sometimes neverending, task of chipping away at something is necessary to achieve it. Focus, set your mind on your goal, push forward, and learn from what does not work. Success does not always come easy. You MUST, you CAN, and you WILL. Use that or any other mantra that gets you through the tough times because in the end, it pays off.
Persevere!
My clients often question me why we must continue to stress the exercises that they are having the most trouble with, or the ones that they can't stand the most. My response always is: "if you hate it, you need it." This seemingly daunting, and sometimes neverending, task of chipping away at something is necessary to achieve it. Focus, set your mind on your goal, push forward, and learn from what does not work. Success does not always come easy. You MUST, you CAN, and you WILL. Use that or any other mantra that gets you through the tough times because in the end, it pays off.
Persevere!
Sunday, June 2, 2013
Results don't grow on trees!
I witness too many people come into the gym, walk around aimlessly from machine to machine, stare intensely at their iPod, text friends on their phone, or stand around and chit chat instead of exercising. Most people will have to admit that they are guilty of at least one of the above. Going to the gym or strapping on some running shoes does not guarantee a good and productive workout, the goals and intrinsic motivation do.
Chances are, your gym probably offers wayyy more than you are aware of, and it is all there for you to explore. Schedule a session with a personal trainer, try a group exercise class, look and see if there are running or swimming clubs available, or become friendly with someone you regularly see and agree to meet up for workouts during the week. If you already are doing these things, make it a personal goal to outperform yourself each week in some way. Add an additional exercise to your routine, increase the amount of repetitions you can typically accomplish, work to failure, run to the gym, etc, etc, etc.
If you aren't a member of a gym, get up from the couch during commercials and plank till exhaustion, do 10 pushups everytime you walk into the kitchen, throw away your unhealthy foods, visit myplate.org, add an extra serving of fruit to your diet per day, so on and so forth.
Keep all of these suggestions in mind when looking at your typical day. Remember that there must be a fire within you to push you to your goals, endless repetition, monotony, and just going through the motions will not cut it after a while. Push yourself, challenge yourself, make strong goals, and do not be afraid to fail.
Results don't grow on trees!
Chances are, your gym probably offers wayyy more than you are aware of, and it is all there for you to explore. Schedule a session with a personal trainer, try a group exercise class, look and see if there are running or swimming clubs available, or become friendly with someone you regularly see and agree to meet up for workouts during the week. If you already are doing these things, make it a personal goal to outperform yourself each week in some way. Add an additional exercise to your routine, increase the amount of repetitions you can typically accomplish, work to failure, run to the gym, etc, etc, etc.
If you aren't a member of a gym, get up from the couch during commercials and plank till exhaustion, do 10 pushups everytime you walk into the kitchen, throw away your unhealthy foods, visit myplate.org, add an extra serving of fruit to your diet per day, so on and so forth.
Keep all of these suggestions in mind when looking at your typical day. Remember that there must be a fire within you to push you to your goals, endless repetition, monotony, and just going through the motions will not cut it after a while. Push yourself, challenge yourself, make strong goals, and do not be afraid to fail.
Results don't grow on trees!
Saturday, June 1, 2013
Milk: soy vs cow
More and more brands of soymilk are popping up on the shelves of grocery stores these days, right alongside the ever popular cow's milk that we all know and love. Some may prefer soymilk to cow's milk due to dairy or lactose allergies, some may be vegan, or some may look to it for the health benefits.
If you don't know too much about soymilk then here are a couple facts. It is derived from soybeans, rather than animals, yielding less saturated fat and not contributing to high cholesterol levels. Soymilk contains about 7-10 grams of protein per cup and also contains fiber since it is plant-based, providing a more satiating effect (the feeling of being full). Soymilk contains calcium and also typically has a longer shelf life than cow's milk.
There are mixed opinions on soy vs cow when it comes to milk. A lot of researchers will promote soy largely due to the fact that cows are being treated with hormones which could ultimately be transferred to the consumer. Others will state that cow's milk is best for it's nutrients (keep in mind that soymilk is usually fortified with all of these nutrients).
If you are looking to try something new in your diet than pick up some soymilk and try it out, you may just like it.
Check out the documentary "Forks over Knives" where the debate of milk sources is greatly detailed.
If you don't know too much about soymilk then here are a couple facts. It is derived from soybeans, rather than animals, yielding less saturated fat and not contributing to high cholesterol levels. Soymilk contains about 7-10 grams of protein per cup and also contains fiber since it is plant-based, providing a more satiating effect (the feeling of being full). Soymilk contains calcium and also typically has a longer shelf life than cow's milk.
There are mixed opinions on soy vs cow when it comes to milk. A lot of researchers will promote soy largely due to the fact that cows are being treated with hormones which could ultimately be transferred to the consumer. Others will state that cow's milk is best for it's nutrients (keep in mind that soymilk is usually fortified with all of these nutrients).
If you are looking to try something new in your diet than pick up some soymilk and try it out, you may just like it.
Check out the documentary "Forks over Knives" where the debate of milk sources is greatly detailed.
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