Monthly Archives: January 2013

Stress less.

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Stress is very bad for our health, and can even cause weight gain… for diffferent reasons. Stress takes its toll on us physically and mentally. So remember that if you are having it tough in school, or crazy busy with work, or trying to manage everything in your life.

Take a day/or an evening to just relax. To watch a film, pamper yourself (Remember self love. You have to treat your body with love.) and relax, and not stress yourself. Remember to sleep 8 hours, drink green tea and lots of water. Eat healthy. And take momemnts to just relax and breathe, yoga can help with stress.

You will feel so much better, and trust me. When you arent feeling as stressed, you feel happier. Your skin looks better, you get things done quicker/easier. Not as tired!!!

FACTS:     SOURCE: http://stress.about.com/od/stresshealth/a/weightgain.htm

 

Chronic stress and cortisol can contribute to weight gain in the following ways:

 

Metabolism

       — Do you feel like you’re prone to putting on more weight when you’re stressed, even if you’re eating the same amount of food as you always have? Too much cortisol can slow your metabolism, causing more weight gain than you would normally experience. This also makes dieting more difficult.

Cravings — OK, you’re stressed. Do you reach for a nice salad or a pint of Ben & Jerry’s? I’ll bet on the latter. People experiencing chronic stress tend to crave more fatty, salty and sugary foods. This includes sweets, processed food and other things that aren’t as good for you. These foods are typically less healthy and lead to increased weight gain.

Blood Sugar — Prolonged stress can alter your blood sugar levels, causing mood swings, fatigue, and conditions like hyperglycemia. Too much stress has even been linked to metabolic syndrome, a cluster of health concerns that can lead to greater health problems, like heart attacks and diabetes.

Fat Storage — Excessive stress even affects where we tend to store fat. Higher levels of stress are linked to greater levels of abdominal fat. Unfortunately, abdominal fat is not only aesthetically undesirable, it’s linked with greater health risks than fat stored in other areas of the body.

Stress and weight gain are connected in other ways:

 

Emotional Eating

         — Increased levels of cortisol can not only make you crave unhealthy food, but excess nervous energy can often cause you to eat

more 

         than you normally would. How many times have you found yourself scouring the kitchen for a snack, or absently munching on junk food when you’re stressed, but not really hungry? More on

what causes emotional eating

      .

Fast Food — Experts believe that one of the big reasons we’re seeing more obesity in our society these days is that people are too stressed and busy to make healthy dinners at home, often opting to get fast food a the nearest drive-thru instead.

Too Busy to Exercise — With all the demands on your schedule, exercise may be one of the last things on your to-do list. If so, you’re not alone. Americans live a more sedentary lifestyle than we have in past generations, yet our minds seem to be racing from everything we have to do. Unfortunately, from sitting in traffic, clocking hours at our desks, and plopping in front of the TV in exhaustion at the end of the day, exercise often goes by the wayside.

Fortunately, there are things you can do to reverse the pattern of weight gain and actuallyreduce your stress level and waistline at the same time.

 

What to eat before & after a workout!

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Source: http://blogilates.tumblr.com/post/2996785799/what-to-eat-before-and-after-a-workout-to-lose-weight

 

THE BASIC FACTS:

  • A workout may last an hour or two, however dieting is 24 hours a day.
  • Eat 4 or 5 meals per day. A good breakfast, lunch and dinner, with one to two snacks.
  • Don’t starve! Not giving your body the nutrients it needs is going to cause your body to start shutting down, and this will cause it to stop burning fat b/c it thinks it is in survival mode.
  • Eating before working out: settles the stomach, reduces hunger, gives your muscles the energy needed to exercise
  • Eating after exercising and drinking plenty of fluid can help to replace glycogen (energy to workout) that is lost during exercise. Glycogen is comprised of sugars that come from the protein and carbohydrates in your diet.

WHAT IS A CARB? WHAT IS A PROTEIN?

They are macronutrients! Nutrients that your body needs a lot of. This includes carbohydrates, fats, and protein. Micronutrients are vitamins and minerals.

CARBS: USDA recommends that 45% – 65% of our calories should come from carbohydrates. Carbohydrates are the body’s main source of fuel. Carbohydrates are easily used by the body for energy. They are mainly found in starchy foods (like grain and potatoes), fruits, milk, and yogurt.

PROTEIN: USDA recommends that 10% – 35% of our calories should come from protein. Most Americans get plenty of protein, and easily meet this need by consuming a balanced diet. We need protein for growth (especially important for children, teens, and pregnant women), tissue repair, energy when carbohydrate is not available, preserving lean muscle mass. Protein is found in meats, poultry, fish, meat substitutes, cheese, milk, nuts, legumes

PRE WORKOUT MEAL:

  • Glucose is the preferred energy source for exercise, so eat something high in carbs and that’s easy to digest.
  • In general, the closer you get to your workout start time, the fewer calories you should eat. It’s important to winnow down the protein and fat content of your meal or snack as you get closer to exercise.
  • The nutrients that make up those calories should also shift. Because it takes the body: 4-6 hrs to digest fat, 3 hrs to digest protein, and 2 hrs  to digest carbohydrates.
  • You’re not going to want to eat a plate of french fries two hours before working out, because the blood is going to rush to your stomach to digest that while it’s also trying to rush to your exercising muscles.

Example Pre Workout Foods…

  • Bananas and apples. These are good choices for an energizing snack. Bananas are packed with potassium, which aids in maintaining proper nerve and muscle function aka no cramps.
  • Oatmeal. Oats are full of fiber and therefore the carbohydrates from them are released into your bloodstream gradually, keeping your energy levels constant during your workout.
  • Cereal
  • Yogurt & fruit
  • Trail mix/unsalted nuts
  • Fruit & yogurt smoothie
  • Sweet potato, yam

POST WORKOUT MEAL:

  • This meal is probably the most important meal you can eat. (And breakfast of course)
  • Your post-workout meal serves to give you the energy to recover from your workout and replace what was lost as result of training.
  • After you train your natural metabolism is burning red hot and can take much more nutrients at once and still not store it as fat.
  • The first nutritional priority after exercise is to replace any fluid lost during exercise.
  • Research is clear that eating carbs and protein within 15-60 minutes of your workout will help speed up your recovery time by replenishing glycogen stores and increasing protein synthesis (aka building lean muscle).

Example Post Workout Meal…

Chobani strawberry greek yogurt: 14 g protein, 20 g carbs. Yogurt is also EASILY DIGESTABLE so your body will soak up the nutrients immediately.

WHAT HAPPENS IF YOU DON’T EAT BEFORE AND AFTER YOU WORKOUT?

You’ll burn fat. But be very fatigued.

PRE-MEAL: If you exercise for a long time without eating, you’ll limit your ability to burn calories and maintain intensity. You won’t burn more of anything if you can’t muster the enthusiasm to master your toughest sets.

POST-MEAL: And if you don’t feed your muscles and replenish your energy stores after exercise, you won’t have the necessary building blocks for recovery.

Happy right now!!!

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The endorphins have kicked. Im feeling amazing! !
  Just had a super tough wrokout!! Abd it fekt great. I had whole deal eyes on me!! Guys checking me out and girks giving me envious blicks…. haha. I just did my own thing!!!
  Another thing which im so happy about… is that I can see my body changing!! I swear I hsve tge start of visible abs!!!!! My arms are more toned/muscular…. and my quads are starting to pop!!! (Hahah. Though I dont want them to grow bigger….:/) and…. I can  see calf definition! !! Im so happy! My fitness journey is not about loaing weight. Its about feeling hapoy and healthy! ! Gaining strength and confidence!! And I love it. I love this lifestyle!!

Im now gonna drink up my protein shake (nom. Nom!!!) And then head home for an evening of study!! – no problem!!

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^^^ thats the start of abs right? Tell me that im not just seeing things?

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^^ ego…. of course!

How to stay healthy during school.

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This is something which i know many wonder about. And my tips are:

Bring water with you and drink continuously through out the day (Even if you have to go to the bathroom like 10 times during school… Thats what i have to do. But i cant go an hour without dirnking water!!)

If you get lunch in school, take salad first, and fill up about half of your plate with salad (and depending on your goals… if you are trying to lose weight, dont take so much dressing/oil. Stick to plain) then add protein and then carbs. 

After lunch, it can be helpful to chew some gum. And even in the afternoon aswell.

Take a fruit with you to school so that you get energy in the afternoon when you start feeling tired, and can keep awawy the binge when you get home frmo school, and it keeps your metabolism high.

If you have any long breaks, use those breaks to go for a walk, dont sit all day. And remember to use the stairs even if the elevator might seem tempting.

There are some tips!! And remember to sleep well, eat right and exercise!! It takes time to lose wieght/tone up. Its a progress, but its also a lifestyle! Not just a 6-week thing!

Chocolate lover!!

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If you sre like me, and cravw a bit of a sweet treat or s bit of chocolate after dinner or with your mid morning coffee… these are great for you.

Home made, chocolate rice cakes.

Melt dark chocolate.  (I used 80%). Can add some cinnamon/coconut etc.
   And tgen soread onto unsalted rice cakes and put in the freezer!!!

– Perfect! !

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A typical week of exercise for me!

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Got asked if i could post how my typical week of exercise looks like, so here it is:

Monday: A 45 minute Switch (Circuit training) class & c.a 60 minutes cardio. (In the morning)

Tuesday: Either a 45 minute switch class & 30 minutes strength training in the morning, or a 30 minute core class & 45 minute cardio in the evening. (All depends how my day in school will be. I.e loads of work, then i go in the morning, or if its a chill day in school (school work wise) i go in the evening!) &&Am going to start going to yoga in the evening.

Wednesday: My rest day. Usually go for a 30 minute walk with my dog & have a P.E class.

Thursday: 60 minutes cardio & 10-20 minutes strength training (Depending on what muscle group i feel like working on!)

Friday: Either an hours PW, or 60-90 minutes cardio at the gym! (In the morning. Never have the energy in the afternoon on Fridays!)

Saturday: This all depends what i feel like doing. Some Saturdays i do 45 minutes cardio & 45 minutes strength. Or do 60 minutes strength & 30 minutes cardio. Or i go to a core class and then do some cardio.

Sunday: Rest day. & Usually go for a long walk with my dog!!

Thats how my week of exercise usually looks like, though it varies. Depending on how tired i am, how much work i have in school, whether i have the time… etc 🙂

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^¨Ok, stupid picture… they’re not abs!! (Or not really!) But still… kinda proud anyway! Even if its not a 6-pack!!!

Stuck in a plateau? What to do?

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During your weightloss or toning up progress getting stuck in a plateau is just about the most annoying thing. It feels like all your hard work isnt paying off. You wonder what you are doing wrong, and it can be a combination of things. But down below are some of the causes, and what you can do about it:

Ive been stuck in plateaus before (toning up& gaining muscle) and my main reason is that 1) I dont vary my exercises… but im getting better at varying! And 2) i dont always give myself enough rest. But both of those are very important!!