Monday Morning Wake-Up Call!!

Rise & Shine!!  Another week begins and it's BACK to the grind.  As you start your morning with that extra cup of coffee, be encouraged!!  I've got some great news for you!!

*DID YOU KNOW*

A recent study showed that by consuming a cup of coffee before working out, participants were able to work out harder, longer and with less muscle soreness to follow.

 Good news, right?!  I know what you're thinking... this is the PERFECT reason to set your alarm 45 minutes earlier than normal, grab a cup-o-joe, and get an EXTRA-coffee-induced-AWESOME workout in before your day even begins.  That's TOTALLY what you were thinking...right?  ;)

Remember, those who work out in the morning find greater fitness & weight-loss success (Check out this post to refresh your memory!!)  Start your week off right...

Eat Well.  Get Fit.  & Drink Coffee!!

-RoxyB!!

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Post-Exercise Fuel: What to eat after a workout!!

The vast majority of us workout in order to either lose or maintain our weight.  We've discussed in the past that calories in vs. calories out is the bottom line in weight loss!  So, eating a meal immediately after a workout might seem counterproductive, but assure it's just the opposite!  Your post-workout meal is super important for providing what your body needs for muscle-repair and replenishing lost nutrients!

The first thing to know is WHEN to eat.  Consume your post-exercise snack within an hour of finishing up your workout, ideally within 30 minutes!  This assures that the calories will be broken down and used for refueling as opposed to being stored away as fat!

And next; WHAT to eat.  Although there is definitely debate over the PERFECT balance of carbs/proteins/fats, I recommend shooting for the following ratio (approximately):

60% carbs      30% protein     10% fat (or less)

Carbs: The idea of carbohydrates makes people who want to lose weight freak out.  However, carbs are ESSENTIAL for normal and efficient body function!  Remember: fruit are carbs too and are a GREAT choice for your post-workout snack!

Protein: This part of your meal is responsible for ending the process of breaking down muscle tissue to use as energy and switching to muscle repair mode.  The fastest digesting protein is Whey Protein, thus the popularity of the "post-workout-shake".  The faster your snack digests, the less muscle tissue your body breaks down, and the quicker you begin the recovery journey!

Fat:  to be honest, fat doesn't play much of a role in the refueling process, so try to limit the fat in your food choices as much as possible!  Keep it below 15%!!

Examples:

• fruit, whey protein, ice, milk smoothie
• fruit, yogurt, ice smoothie
• granola, fruit, yogurt parfait
• milk & cereal
• almond butter & honey sandwich on whole wheat
• egg whites, black beans, on a wheat or corn tortilla
• protein bar
• tuna sandwich on whole wheat
• veggies, crackers, & hummus
 

*Remember* Don't be afraid of calories after a workout!  If you know the approximate # of calories you burned during your workout, shoot for a meal composed of about 1/2 that number of cals!  If you burn 600ish, 300ish calories is safe!  Eating after exercise will NOT sabotage your weight-loss efforts!  If you do it right, it will actually HELP!

  -Peace. Health. RoxyB!!

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Change it Up!!

Routine is a great thing for lots of people!  However, when it comes to working out, it can be your worst enemy!  There is nothing wrong with sticking to a workout routine for a short period of time, but you need to change it up every now & then for better results!  Repeating the same old workout over & over can get boring, which may keep you out of the gym!  It can also lead to repetition-induced injuries in overused joints & ligaments. The worst part- you will inevitably hit that dreaded plateau- your body just stops responding to your healthy habits!  Here are some tips to avoid all of the above:

1. If you do the same routine every time you step foot into the gym, you can KIND of keep doing that.  BUT, get a new routine every 4 weeks!  Consider having a professional analyze your progress and your goals each month and providing you with the most beneficial routine!
2. Add some new & different group fitness classes in there twice a week.  Don't be afraid to try something new... your body will LOVE you for it!  Group fitness is NOT just for girls anymore!
3. Change your base.  If you typically use machines for weight-training, try the same exercise while standing with dumbbells, or perform the same moves while sitting on a stability ball.  You can even try them standing on one foot to really challenge your core!
4. Combine some of your exercises so that you work multiple muscle groups at the same time! For example--> try doing squats and dumbbell shoulder presses together! This ups your workout intensity, burns more calories AND saves time!

--Peace. Health. RoxyB!!

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