Original Monthly Video TRX Moves, Fitness Tips and Community Events...Enjoy!
Wednesday, December 22, 2010
Sunday, December 5, 2010
Saturday, December 4, 2010
GAIN WEIGHT WHEN EXERCISING MORE?!
Now this is a tricky question as there are a lot of ways to respond to this. I've heard people in my classes state that they felt they were gaining weight instead of losing after starting an exercise program. So what gives?
First...particularly with high intensity exercise, you will notice your appetite increases. It's what you do with this, that will make or break your workout. If you wait too long after your workout, your blood sugar is low, your muscles are starving for recovery fuel and you'll likely over eat and/or eat, fatty, more unhealthy options. So eat within 15-30 minutes for best results and no longer than an hour after your workout. An increased appetite is not a bad thing. Also, some think if they exercised, they can eat what they want because they 'earned it'. Don't get trapped in to that thinking or you will eat/drink back what you burned off from exercise and then some.
Secondly...are you gaining weight or changing your fat to muscle ratio? Your clothes may fit differently so TAKE THEM OFF. I think the best way to gauge if you like the results from your workout is...look at yourself naked. The scale is deceiving, clothes may fit differently as your body takes on new shapes...so strip it, observe and appreciate.
Thirdly...check your fluid intake and sodium intake during high intensity workouts. You may be dehydrated and in need of sodium to allow for proper cellular growth and mobility. Women bloat easily and will even go through hormonal changes with exercise...so give it several weeks to really observe any changes in body appearance.
Body fat testing is THE best way (other than water weighing) to know exactly how your doing with your diet and exercise plan. The scale is often a bad indicator and BMI charts are off for those with higher ratios of lean muscle mass vs. fat.
First...particularly with high intensity exercise, you will notice your appetite increases. It's what you do with this, that will make or break your workout. If you wait too long after your workout, your blood sugar is low, your muscles are starving for recovery fuel and you'll likely over eat and/or eat, fatty, more unhealthy options. So eat within 15-30 minutes for best results and no longer than an hour after your workout. An increased appetite is not a bad thing. Also, some think if they exercised, they can eat what they want because they 'earned it'. Don't get trapped in to that thinking or you will eat/drink back what you burned off from exercise and then some.
Secondly...are you gaining weight or changing your fat to muscle ratio? Your clothes may fit differently so TAKE THEM OFF. I think the best way to gauge if you like the results from your workout is...look at yourself naked. The scale is deceiving, clothes may fit differently as your body takes on new shapes...so strip it, observe and appreciate.
Thirdly...check your fluid intake and sodium intake during high intensity workouts. You may be dehydrated and in need of sodium to allow for proper cellular growth and mobility. Women bloat easily and will even go through hormonal changes with exercise...so give it several weeks to really observe any changes in body appearance.
Body fat testing is THE best way (other than water weighing) to know exactly how your doing with your diet and exercise plan. The scale is often a bad indicator and BMI charts are off for those with higher ratios of lean muscle mass vs. fat.
Friday, November 19, 2010
Wednesday, November 17, 2010
Tuesday, October 26, 2010
Saturday, October 23, 2010
Thursday, October 21, 2010
Arizona Rescue Water (Energy Drink) Review
If your looking for a new energy/performance drink, there's a new one out made by Arizona (makers of Arizona Tea) and Twin Lab (makers of supplements). They make an Energy, Recovery and Anti-Oxident version of drinks and I tried the energy and anti-oxident.
The Energy drink has a light, great taste, approx. 75 calories, 18 grams of carbs, 18 grams of sugar (not great but not awful like Gatorade and others), Vit. C and A LOT of B vitamins. It also has Green Tea, natural caffeine and Guarana extract. I had half the bottle and it gave me a great burst of energy without any funny side effects (which I normally get from energy products).
Their Anti-oxident drink was also great tasting!
A nice new option for those looking for something new! I found it at 7-11 and that usually means you can find it at Walmart and possibly GNC/Supplement stores, since its made partially by Twin Lab.
The Energy drink has a light, great taste, approx. 75 calories, 18 grams of carbs, 18 grams of sugar (not great but not awful like Gatorade and others), Vit. C and A LOT of B vitamins. It also has Green Tea, natural caffeine and Guarana extract. I had half the bottle and it gave me a great burst of energy without any funny side effects (which I normally get from energy products).
Their Anti-oxident drink was also great tasting!
A nice new option for those looking for something new! I found it at 7-11 and that usually means you can find it at Walmart and possibly GNC/Supplement stores, since its made partially by Twin Lab.
Tuesday, October 19, 2010
Sunday, October 17, 2010
NEW RESEARCH...PROTEIN MAY NOT HELP ATHLETIC WOMEN TO RECOVER
A fascinating study was just published by David Rowlands, PhD from Massey University, New Zealand.
He performed a study with MEN only who cycled...showing that increases in protein and carb intake immediately after workout showed greater recovery in the legs and performance.
So he replicated the study with women and surprisingly found that increased protein/carb made NO difference in recovery or performance and they actually performed lower than women who only ingested carbs. However, micro trauma to the muscle was minimal.
They also stated that women athletes need approximately 1.6 times the recommended daily requirements for protein.
This is the only study done like this and thus needs to be replicated to be of more importance but food for thought!
He performed a study with MEN only who cycled...showing that increases in protein and carb intake immediately after workout showed greater recovery in the legs and performance.
So he replicated the study with women and surprisingly found that increased protein/carb made NO difference in recovery or performance and they actually performed lower than women who only ingested carbs. However, micro trauma to the muscle was minimal.
They also stated that women athletes need approximately 1.6 times the recommended daily requirements for protein.
Friday, October 15, 2010
Thursday, October 14, 2010
Wednesday, October 13, 2010
We're getting MORE toys to play with!
So, I've had a little time to mess around on the internet, look through some of my connections and found two new things we'll be adding in to the classes. I'm going to leave it a mystery but I will tell you...it's going to be 'FUN'!
Tuesday, October 12, 2010
Monday, October 11, 2010
Sunday, October 10, 2010
Saturday, October 9, 2010
Eden's Personal Struggles and Journies with her Scoliosis
I wanted to take this month to share something personal about myself that I've often shared with my other classes over the years. The goal being, to inspire people to do things they didn't think they could do and to change negative thinking.
As age 13, I was diagnosed with a 'rare' case of congenital scoliosis (curvature of the spine) that gave me a 43 degree curve in my lumbar spine and a 30 degree curve in my neck. Created by a half formed vertebrae in both areas and thus the curves go in different directions. This spared me from looking deformed though you can see deviations in my hip, shoulders, and traps if you look closely. It took 4 1/2 inches off my height (okay...this still stings a little), stripped me of any contact sports/activities, caused me chronic back pain and I was told I was a 'walking time bomb' by the specialist. The fear being, due to my unstable spine, one bad fall on my back and I'd be paralyzed. I was told having children would give me permanent nerve damage and that I'd be in a wheel chair by 60 due to deterioration of my spine. I used a painful back brace for several years and felt sorry for myself for many years beyond that. Being athletic and all things being taken away as a teen, was a painful reality. The only sport I was allowed to participate in was Track and Field and ironically my condition compresses one of my lungs, so I don't have normal lung capacity. I thought it was a cruel joke then. Running and really any cardio exercise is a struggle for me to do this day but you'll see me doing it anyways. I refuse to be limited\
So the point to this story? I've chosen to go against my 'odds' and have had 3 children, with no nerve damage to date. I've chosen to take charge of my life and body and be as strong and athletic as my body will allow and it is with limitations. But these limitations don't control me or make me feel sad anymore. I see them as challenges, period. When people tell me, 'I can't', 'It's too hard', 'I hate my body', etc., I quickly challenge them to find what they are blessed with and to find it within themselves to believe beyond their own mental boundaries. I've surprised doctors with a back that hasn't changed a degree since I was 18. I'm told that's rare. I tell them, that's the power of exercise, Pilates and believing I can do what ever I set my mind to...may you find your own strength and power to believe in what ever your heart and body desires! We are often our own limitation. Decide today, to do better and be better.
As age 13, I was diagnosed with a 'rare' case of congenital scoliosis (curvature of the spine) that gave me a 43 degree curve in my lumbar spine and a 30 degree curve in my neck. Created by a half formed vertebrae in both areas and thus the curves go in different directions. This spared me from looking deformed though you can see deviations in my hip, shoulders, and traps if you look closely. It took 4 1/2 inches off my height (okay...this still stings a little), stripped me of any contact sports/activities, caused me chronic back pain and I was told I was a 'walking time bomb' by the specialist. The fear being, due to my unstable spine, one bad fall on my back and I'd be paralyzed. I was told having children would give me permanent nerve damage and that I'd be in a wheel chair by 60 due to deterioration of my spine. I used a painful back brace for several years and felt sorry for myself for many years beyond that. Being athletic and all things being taken away as a teen, was a painful reality. The only sport I was allowed to participate in was Track and Field and ironically my condition compresses one of my lungs, so I don't have normal lung capacity. I thought it was a cruel joke then. Running and really any cardio exercise is a struggle for me to do this day but you'll see me doing it anyways. I refuse to be limited\
So the point to this story? I've chosen to go against my 'odds' and have had 3 children, with no nerve damage to date. I've chosen to take charge of my life and body and be as strong and athletic as my body will allow and it is with limitations. But these limitations don't control me or make me feel sad anymore. I see them as challenges, period. When people tell me, 'I can't', 'It's too hard', 'I hate my body', etc., I quickly challenge them to find what they are blessed with and to find it within themselves to believe beyond their own mental boundaries. I've surprised doctors with a back that hasn't changed a degree since I was 18. I'm told that's rare. I tell them, that's the power of exercise, Pilates and believing I can do what ever I set my mind to...may you find your own strength and power to believe in what ever your heart and body desires! We are often our own limitation. Decide today, to do better and be better.
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