When it comes to exercise and nutrition I don't know one woman who isn't thinking about fat loss (or at least maintenance). As you probably know exercise alone won't give you the results you are looking for. Healthy eating habits and great nutrition are a must for fat loss.
Here's one tip you must follow to get maximum results!
Eat every 3 -3 1/2 hours. Taaa Daaa! Yes, I'm actually telling you to eat.
You must eat on a regular basis for several reasons.
First, eating regularly prevents you from becoming overly hungry. When you don't eat enough your next meal contains too many calories and you can blow half a days calories in one sitting and we all know you aren't pigging out on apples and broccoli!
Second, when you eat every 3 - 3 1/2 hours you maintain energy levels. Eating quality foods frequently prevents steep hills and low valleys in your blood sugar. You won't feel drained and exhausted
Third, it is needed for optimal fat loss because your body won't need to store fat when it knows there will be a steady supply of healthy food coming in a few hours. It has the freedom to RELEASE FAT!
Additionally, there is something called thermogenic response. This is the increase in metabolism (think calorie burn) when you eat. Your body must rev up to digest the food and this can account for up to 10% of your daily calorie burn!
Eat regularly and choose your foods wisely!
Marie
Sunday, September 27, 2009
Thursday, September 24, 2009
Practice makes Progress?
My little niece made a comment the other day. She said her 4th grade teacher told her that"practice makes progress." Since no one is perfect, practice will only get you better not perfect. At first I said "Oh, come on. I bet this teacher doesn't give any A grades either."
I began to ponder this statement and how it relates to exercise, fitness and leading a healthy lifestyle. Is this statement discouraging? After all, if you can never achieve the perfect squat why bother working at squatting at all? If you can never achieve the ultimate fitness level then should you bother working very hard? On the other hand, is this statement encouraging because if you are always making a little progress then it motivates you to continue your path and be the best YOU can be? Hmmmm.
When I was running on a regular basis (aka before Audrey!) and racing I knew I would never win a race. I'm just not that fast. This knowledge didn't stop me from running and doing special speed training runs or particular exercises and stretches that I knew would make me a hair faster than last race. For me, however, if I wasn't striving for my perfection then why train at all?
When I asked my friend, Jill Oksenhorn, a winning amateur body builder this is what she said: "The statement practice makes progress if anything unmotivates me!!!! I like practice makes perfect better!!! "Perfect" I interpret more like making your body the best it can be. After all there is only SO much you can do! It gives you something to strive for. In my training, I personally work every year on improving certain body parts that seem to be lagging. I enjoy the challenge and love to see how I can change my body. "
I agree and think PRACTICE MAKES PERFECT is a goal that we should try to achieve even though we all know perfection might just be a dream.
What do you think? How do you interpret this statement as it relates to your health and fitness goals? Post your comments.
I began to ponder this statement and how it relates to exercise, fitness and leading a healthy lifestyle. Is this statement discouraging? After all, if you can never achieve the perfect squat why bother working at squatting at all? If you can never achieve the ultimate fitness level then should you bother working very hard? On the other hand, is this statement encouraging because if you are always making a little progress then it motivates you to continue your path and be the best YOU can be? Hmmmm.
When I was running on a regular basis (aka before Audrey!) and racing I knew I would never win a race. I'm just not that fast. This knowledge didn't stop me from running and doing special speed training runs or particular exercises and stretches that I knew would make me a hair faster than last race. For me, however, if I wasn't striving for my perfection then why train at all?
When I asked my friend, Jill Oksenhorn, a winning amateur body builder this is what she said: "The statement practice makes progress if anything unmotivates me!!!! I like practice makes perfect better!!! "Perfect" I interpret more like making your body the best it can be. After all there is only SO much you can do! It gives you something to strive for. In my training, I personally work every year on improving certain body parts that seem to be lagging. I enjoy the challenge and love to see how I can change my body. "
I agree and think PRACTICE MAKES PERFECT is a goal that we should try to achieve even though we all know perfection might just be a dream.
What do you think? How do you interpret this statement as it relates to your health and fitness goals? Post your comments.
Wednesday, September 23, 2009
Q & A I get stomach cramps after my long run
Q: I'm training for a marathon and I get stomach cramps a few hours after my long run. What gives?
A: My first thought is dehydration or something to do with fluid and fuel replacement. Make sure you are drinking enough water at least 2 days prior to your long run. Your urine should be pale yellow. Make sure you are carrying water with you or plant it along your route. You MUST drink and fuel up when your run lasts longer than one hour.
Also, make sure you eat something before and after your long run. Both meals should contain healthy, low fat carbohydrates and protein. The pre-run meal should be something that is easy to digest like cereal, skim milk and a banana with peanut butter. Your post-run meal should be consumed within 1 hour of getting back. Again, the post-run meal needs to contain healthy carbohydrates and protein. Don't forget the protein! Your muscles will thank you.
Here is a snip it from Runner's World with a little more detail:
Post run: You ran long and hard, and you're tired.
Eat This: When you run longer than an hour, you need to focus on refueling—and fast. "There's a 30-minute window where the body is very receptive to getting carbs back into the muscles," says Shulman. To know your carb needs, divide your weight in half. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes. Try energy bars or sports drinks because they're quickly absorbed. Getting some protein, too, will kick-start muscle repair. Within an hour of that snack, eat a full meal, ideally in a 4:1 carbs-to-protein ratio. According to a 2006 study in Medicine and Science in Sports and Exercise, eating carbs and protein together increases glycogen levels more than eating just carbs. Try a bean burrito or pasta with meat sauce to give your body the nutrients it needs, says Shulman.
Post run: You feel queasy.
Eat This: If your stomach feels upset after a run, it's likely telling you it's been stressed out—either by dehydration, too many gels, or from working hard to get fuel into your system. Even though you might not feel like eating, doing so will help reduce that unsettled feeling and speed recovery. Skip energy gels and chews, which are digested very quickly, says Shulman, and "choose something that takes longer to break down, such as a banana or crackers and cheese—they'll stay in the stomach longer, protecting the lining from acid and helping override that queasy feeling." Other ideas? Jamieson-Petonic suggests ginger tea with sugar, while Kimball likes bland, easily digestible carbs, such as Cream of Wheat.
In Good Health,
MA
A: My first thought is dehydration or something to do with fluid and fuel replacement. Make sure you are drinking enough water at least 2 days prior to your long run. Your urine should be pale yellow. Make sure you are carrying water with you or plant it along your route. You MUST drink and fuel up when your run lasts longer than one hour.
Also, make sure you eat something before and after your long run. Both meals should contain healthy, low fat carbohydrates and protein. The pre-run meal should be something that is easy to digest like cereal, skim milk and a banana with peanut butter. Your post-run meal should be consumed within 1 hour of getting back. Again, the post-run meal needs to contain healthy carbohydrates and protein. Don't forget the protein! Your muscles will thank you.
Here is a snip it from Runner's World with a little more detail:
Post run: You ran long and hard, and you're tired.
Eat This: When you run longer than an hour, you need to focus on refueling—and fast. "There's a 30-minute window where the body is very receptive to getting carbs back into the muscles," says Shulman. To know your carb needs, divide your weight in half. If you weigh 140 pounds, you need 70 grams (280 calories) of simple carbs within 30 minutes. Try energy bars or sports drinks because they're quickly absorbed. Getting some protein, too, will kick-start muscle repair. Within an hour of that snack, eat a full meal, ideally in a 4:1 carbs-to-protein ratio. According to a 2006 study in Medicine and Science in Sports and Exercise, eating carbs and protein together increases glycogen levels more than eating just carbs. Try a bean burrito or pasta with meat sauce to give your body the nutrients it needs, says Shulman.
Post run: You feel queasy.
Eat This: If your stomach feels upset after a run, it's likely telling you it's been stressed out—either by dehydration, too many gels, or from working hard to get fuel into your system. Even though you might not feel like eating, doing so will help reduce that unsettled feeling and speed recovery. Skip energy gels and chews, which are digested very quickly, says Shulman, and "choose something that takes longer to break down, such as a banana or crackers and cheese—they'll stay in the stomach longer, protecting the lining from acid and helping override that queasy feeling." Other ideas? Jamieson-Petonic suggests ginger tea with sugar, while Kimball likes bland, easily digestible carbs, such as Cream of Wheat.
In Good Health,
MA
Sunday, September 20, 2009
Human Again?
I feel human again! For the first time in a long time I went for a run....by myself (no baby in tow). The sky was blue, the temperature was about 65 degrees and it felt good to run. The run was slow and only about 35 -40 minutes, but it still felt great!
I know what some of you are thinking. That's not very "fat burning," Marie! I know, I know. There won't be any great after burn, my metabolism was probably back down to resting within 30 minutes. My heart rate was below 100bpm in only a couple of minutes. You know what, though? It still felt great.
I love to run just to be outside. I love to run to burn off some steam. I love to run to break a sweat. I love to run to move my legs. I love to run Because I CAN!
It makes me feel human to run.
If you run, please tell me why you run. What motivates you? Please post your comments.
In good health,
MA
p.s. For strength building/maintenance I also did 4 sets back to back:
push-ups 20x
single leg squats 10x
I know what some of you are thinking. That's not very "fat burning," Marie! I know, I know. There won't be any great after burn, my metabolism was probably back down to resting within 30 minutes. My heart rate was below 100bpm in only a couple of minutes. You know what, though? It still felt great.
I love to run just to be outside. I love to run to burn off some steam. I love to run to break a sweat. I love to run to move my legs. I love to run Because I CAN!
It makes me feel human to run.
If you run, please tell me why you run. What motivates you? Please post your comments.
In good health,
MA
p.s. For strength building/maintenance I also did 4 sets back to back:
push-ups 20x
single leg squats 10x
Wednesday, September 9, 2009
How To Do More Push-Ups Part I
Push-Ups are an all time favorite (or hated!) exercise. They build upper body strength and endurance and let's face it, being able to do push-ups makes you feel really cool because if you can do push-ups you can do anything!
If you can't do a proper push-up you must first decide whether it is lack of core strength or lack of shoulder and chest strength. Here is an easy test which I sometimes use as an exercise for my clients:
Begin in plank position
as shown to the right.
If you can't do a proper push-up you must first decide whether it is lack of core strength or lack of shoulder and chest strength. Here is an easy test which I sometimes use as an exercise for my clients:Begin in plank position
as shown to the right.
Lift your body up and finish in the top part of push-up position, so you will be on your hands. Go back and forth between plank and up position of push-up for one minute. The whole time keep your abs braced and in neutral position. If your low back sinks before the minute is up then you need to strengthen your core musculature. If you maintain posture throughout the entire minute then you must strengthen your shoulders/arms/chest.
One exercise to strength your core and improve shoulder endurance is a Mt. Climber.
Begin in a push up position on the hands and toes. Bring the right knee in towards the chest, resting the foot on the floor. Quickly switch feet in the air, bringing the left foot in and the right foot back. Continue alternating the feet as fast as you safely can for 30-60 seconds.
Another exercise is the plank (as shown above in the first picture) with added movement. Start in neutral (or home base ) position as shown then move the hips up, then down below neutral, then up to neutral again. Pause in neutral again before beginning the up, down, home base lifts. Work your way up to 60 seconds. Check out the video from an earlier blog showing plank variations.
A third exercise is called Wood Chop. Hold a medicine ball in your hands. Choose a weighted medicine ball that you can control. You should be able to hold the rest of your body fairly rigid when you begin the move. Slightly bend your knees. Brace your abdominal muscles and swing the ball in a diagonal pattern in front of your body from the outside of one knee/hip to above/at the opposite shoulder. Try to keep your hips from moving excessively. First level is with elbows and shorter range of motion. As you become stronger straighten your elbows to create a longer lever.
These are just a few examples of exercises to help build your core strength and improve your ability to do more (or a single) push-up. If you have unusual pain, like back pain, while doing any of these exercises, make sure your abs are engaged and check your form in a mirror or by a professional.
In the next part I will discuss other exercises to help you do MORE PUSH-UPs!
Monday, September 7, 2009
The Snatch - A Power Lift
This is me practicing the Snatch at MPower CrossFit at my friend's, Karianne Dickson, gym. It's hard to perform correctly and even harder to teach! Great to improve performance and strength.
Friday, September 4, 2009
High Fructose Corn Syrup - Stay Away!
Don't believe those television commercials from the corn refiners association saying how high fructose corn syrup is not that bad.
Another reason to avoid high fructose corn syrup: The Journal of Agricultural and Food Chemistry published a study of the “Formation of Hydroxymethylfurfural in Domestic High-Fructose Corn Syrup (HFCS) and Its Toxicity to the Honey Bee”.When exposed to warm temperatures, HFCS can form hydroxymethylfurfural (HMF), mainly from heating fructose. HMF can kill honeybees, and may contribute to colony collapse disorder that has killed honeybees in the United States and around the world threatening human food production.HFCS is also used as a sweetener in many of our processed foods, and studies have linked HMF to DNA damage in humans. In addition, HMF breaks down in the body to other substances potentially even more harmful than HMF.
The above paragraph is from The Paleo Diet Newsletter. Check out the Paleo diet at http://www.paleodiet.com/.
Another reason to avoid high fructose corn syrup: The Journal of Agricultural and Food Chemistry published a study of the “Formation of Hydroxymethylfurfural in Domestic High-Fructose Corn Syrup (HFCS) and Its Toxicity to the Honey Bee”.When exposed to warm temperatures, HFCS can form hydroxymethylfurfural (HMF), mainly from heating fructose. HMF can kill honeybees, and may contribute to colony collapse disorder that has killed honeybees in the United States and around the world threatening human food production.HFCS is also used as a sweetener in many of our processed foods, and studies have linked HMF to DNA damage in humans. In addition, HMF breaks down in the body to other substances potentially even more harmful than HMF.
The above paragraph is from The Paleo Diet Newsletter. Check out the Paleo diet at http://www.paleodiet.com/.
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