For those of you that have a great workout plan, it is easy, because we are creatures of habit, to do the same exercises in the same way each time. Some of the things I do with my clients is change the order of the exercises, add a balance component like doing bicep curls on one leg to get the core stabilizer muscles at the same time, and change the method of doing the exercise. For example, sitting down to do shoulder presses instead of standing to take the temptation of using the body to push up the weight. It is a good rule of thumb to change up something every time you workout so your body doesn't get used to what you are doing and therefore can still give you the results you desire.
Of course one of the very best investments you can make is to hire a personal trainer. I do, even as a trainer myself, once a year just so I can make sure I have the best workout plan for my goals and health. Find a trainer who not only looks, but lives the lifesyle you want to emulate. I recommend at the minimum to purchase 5 sessions so the personal trainer has enough time to really teach you the correct form for every exercise in your plan. The best investment of course is 20 sessions because then you can have a different plan for several days of the week and that will give you enough time to thoroughly learn the correct form without your trainer. I am currently taking new clients and also have my Health Coach Certification so I can bring you more to the service you invest in.
Here is a great recipe and pre or post workout snack:
3 cups of egg whites
8 oz. of organic cheddar cheese
1 cup of fresh organic spinach
1 can of organic mushrooms
Spray muffin tins with cooking spray. Put a 1/4 cup of liquid egg whites in each of the 12 muffin tins.
Divide the cooked spinach and mushrooms in each muffin holder. Sprinkle the cheese in last.
Cook on 350 degrees for 30 to 35 minutes or until the cheese is golden brown. These last for 5 days in the fridge. To reheat cook for 30 seconds in the microwave.
Fat grams: 3
Protein grams: 10
Carbohydrate grams: 2.3
Here is a great recipe that is a healthy alternative to the traditional muffin. It is also great before or after a workout because of the healthy distribution of protein to carbohydrates.
2 ripe bananas
2 cups of almond meal (I use Trader Joes)
1 tsp of baking soda
1 tsp of baking powder
1 tsp of cinnamon
1 tsp vanilla
pinch of salt
2 eggs ( I use organic)
1 tablespoon of honey (I use raw)
1/2 cup of dark mini chocolate chips (Enjoy Life brand is gluten, dairy, and soy free)
Mix the wet ingredients into the dry ones.
Makes 12 muffins
Bake on 350 degrees for about 20 minutes or until toothpick in center of muffin comes out clean.
Fat grams: 15
Protein grams: 7
Carbohydrates grams: 16
Sugars grams: 11
Potassium grams: 95
Do you drink enough water? Most people have heard 8 glasses a day, but did you know it is really .5 oz per pound? Also when you drink alcohol or coffee you need one glass of water just to cancel out the dehydrating effects. So my 2 cups of water first thing in the morning just cancel out the effects of my 2 cups of coffee. I still need 70 oz more water for the day. Then if I workout, which I usually do, I need 20% more (plus the water to cancel out my coffee) or a grand total of 100 oz a day based on my weight of 138 pounds.
The answer is yes!! Food is energy input and exercise is energy output. If you don't have fuel in the tank, how can you expect to spend fuel that isn't there? When we wake up in the morning, our bodies are on empty and we are in starvation mode. Our bodies use energy at night even when we are sleeping to repair muscles, burn fat, and if needed, burn lean muslce mass if there wasn't enough fuel from the day before. There are many dangers of working out on an empty stomach. I have had clients faint when they work out without fuel and even more serious conditions can happen. If you are a early morning exerciser and just can't face eating, at the very minimal use one scoop of whey protein in water for your muscles which are made of protein. The good thing about whey protein is that it is digestable in 10 minutes. Another suggestion is a banana with peanut butter. Experiment, but eat something. If you eat a big meal before your workout make sure that you have at least an hour to digest it before working out. Your body can't digest food and bring blood to the muscles at the same time. It will have to chose to get you through your workout and your food will still be sitting in your stomach and it may not sit well!
Do you stuggle with going on and off diets or are there some bad habits you just haven't been able to get rid of? You might want to consider getting a Health Coach. A Certified Health Coach is a specialty training and a subset of Life Coaching. As your coach, I will help you develop a sound, balanced weight management program that includes nutrition, exercise, and lifestyle change. My training has specifically enabled me to understand the psychological aspects of weight management, the biomechanical and physiological impact of obesity, techniques for lifestyle coaching to facilitate behavior change, the relationship between exercise and nutrition in weight control, and exercise programming and weight-management strategies and progressions. Please let me know if I can assist you in any way!
Here is a great recipe for water that will help de-bloat you and help you burn more fat. Drinking enough water (.5 oz per pound of body weight) is one of the best things you can do to help your body burn fat and these ingredients make it even better!!
It is called Sassy Water:
2 liters of water (about 8 1/2 cups)
1 teaspoon of freshly grated ginger
1 medium lemon, thinly sliced
12 small spearmint leaves.
According to the ACE Health Coach Manual:
Metabolism is made up of:
1. Basal metabolic rate – the amount of energy required for vital, resting bodily functions without food. The more muscle your body has the higher the basal metabolic rate so strength train to burn more calories.
· 60 -75% of daily energy needs
2 . Thermal effect of food – the energy required to digest, absorb, and store ingested food energy
· 10% of daily energy expenditure in most people
3. Thermic effect of physical activity
· 15% to 30% of daily energy expenditure
b. non-exercise activity thermogenesis (NEAT) or spontaneous physical activity.
**This number can vary as much as 2,000 calories a day among individuals
Do you keep track of your sugar intake? Did you know that the American Heart Association recommends only 25 grams for women and 35 grams for men per day? A banana alone has 18 grams, and I eat those daily. Shockingly, the average American eats their body weight in sugar each year. Here are some other names of sugar you should look for in all of the foods you buy and avoid the item if it has any of these names in the top 3 ingredients. They are: sugar, sucrose, high fructose corn syrup, dehydrated cane juice, fructose, glucose, dextrose, syrup, cane sugar, raw sugar, corn syrup, agave, honey, organic cane sugar and coconut sugar. Stay healthy and let me know if you need help with your healthy diet and lifestyle!
If you want to stay injury free, the best strategy is to do different exercises everytime you go to workout. If you rode the bike Monday, jog or walk on Tuesday, Swim on Wednesday, etc. If you worked your chest and back on Monday, work legs on Tuesday, work shoulders, triceps, and biceps on Wednesday, etc. Full body routines are fine to do also, but make sure you don't lift too heavy if you are only going to give yourself one day off in between strength training sessions. In addition, always remember to stretch out after a workout by using the foam roller or stretching with a band to keep the muscles from becoming so tight that you risk injury. The last thing to consider is making sure that your have balanced muscles. It is easy to do the exercises you enjoy and skip the rest, but then you risk getting muscle imbalances which can also set you up for an injury. A great way to avoid this is to hire a trainer even for a short period of time who can design a program for your body, correct any muscle imbalances before they get worse and put you on a schedule of workouts. Let me know if I can help you in any way achieve your goals and stay strong, balanced and healthy.