Monthly Archives: July 2013

What to eat pre workout



Eating Before Exercise for Maximum ResultsEveryone knows that athletes must plan and time their meals and snacks very carefully to reach their performance goals. But what about the rest of us? You try to squeeze in 30-60 minutes of exercise most days of the week. Do you have to be careful about what you eat before and after your workouts, too?

Usually not. If you’re eating a healthy diet and getting enough calories to support your activity level, you can probably rely on your own appetite, energy levels, and experience to tell you whether you need to eat anything before or after exercise and what it should be. The basic rule here is: Find out what works best for you, and do that.

There are some advantages to knowing how your body works and what it needs to perform at its best. The bottom line for healthy weight loss and fitness sounds simple: You have to eat fewer calories than you use up—but not fewer than your body needs to function at its best.

The size, timing, and content of your pre- and post-exercise meals and snacks can play an important role in your energy levels during your workout, how well your body recovers and rebuilds after your workout, and whether the calories you eat will be used as fuel or stored as fat. Here’s what you need to eat and drink to get the results you want!

Your Pre-Exercise Fluid Needs
Being well-hydrated will make your exercise easier and more effective. Try to drink 16-20 ounces of water during the 1-2 hours before starting your workout.

Your Pre-Exercise Meal or Snack
News flash: Most of the fuel you use during exercise doesn’t come from the food you’ve recently eaten! It actually comes from the carbohydrates (called “glycogen”) and fat that’s stored in your muscles, liver, and fat cells. That’s enough to fuel 1-2 hours of very intense exercise or 3-4 hours of moderate intensity exercise.

This means that if your overall diet is adequate to keep your fuel tanks topped off, you may not need to eat anything before you work out. So, if eating before exercise upsets your stomach or you like to exercise first thing in the morning or at a time when eating first isn’t convenient, don’t feel like eating first is a must.

Some people do have a hard time exercising without eating first, especially if it’s been a long time since their last meal or snack. These individuals often are more sensitive to changes in their blood sugar levels, which fall during the first 15-20 minutes of workout. That drop in blood sugar can cause tiredness, mild dizziness, or even faintness—especially if your blood sugar was already low, but eating something beforehand can help prevent this. If you have health issues like diabetes or hypoglycemia that can cause low blood sugar, you’ll probably want to eat before your workout. If you get very hungry during a workout (and it interferes with your energy levels or focus), or become so ravenous after an exercise session that you end up overeating, try eating before you hit the gym to avoid these problems.

If you are a moderate exerciser who tends to perform better with a pre-exercise snack, there are two ways to handle your needs:

1. Eat a small (100- to 200-calorie) snack about 30 minutes before you work out. This snack should include fast-digesting (high glycemic index) carbohydrates and very little fat (which digests slowly), so that you digest the meal quickly and the fuel is available during your exercise session. Here are some ideas:

  • Fruit juice
  • Fruit smoothie
  • High-glycemic fruits like pineapple, apricots, banana, mango, and watermelon
  • Sports drinks
  • Pretzels or bagels (but not whole grain varieties, which digest slowly)
  • Energy bars (look for 3-5 grams of protein, at least 15 grams of carbs, and very little fat)

2. Eat a nutritionally balanced meal 1-2 hours before your exercise. This is the best option for many people. The larger the meal, and the more fat and protein it contains, the longer you may need to wait before exercising. Ideally, try to eat enough calories to equal about half the calories you expect to burn during your upcoming workout. So if you burn about 600 calories during your workout, aim for at least 300 calories during this meal — or a little more if your exercise is “high intensity” (over 75% of your maximum heart rate). At least 50-60% of these calories should come from carbohydrates, which should keep your blood sugar and energy levels fairly stable during your exercise session. Include some protein to help prevent the breakdown of muscle for fuel and give your muscles a headstart on recovery after exercise. Some good food choices and combinations for this kind of meal include:

  • Fruit and yogurt
  • Nuts
  • Oatmeal
  • Cereals (with more than 3 grams of fiber) and milk
  • Trail mix with nuts and dried fruit
  • Hummus and raw veggies
  • Hard boiled eggs (or egg whites)
  • Cottage cheese and fruit
  • Half a peanut butter or turkey/chicken sandwich on whole grain bread
  • Whole grain crackers with nut butter or cheese
  • Whole grain fig (or fruit) Newton cookies
  • Milk (especially chocolate milk)
  • Tomato or vegetable juice
  • Yogurt smoothie (with added protein powder, if desired)
  • Most protein/energy bars

As a moderate exerciser, you have a lot of flexibility when it comes to timing your meals and choosing your foods. The most important things are getting to know your body and how it responds to exercise, so that you can give it what it needs to perform at its best. Eating the right foods at the right times before you work out is essential to keeping your energy up, your workout performance high, and your body in fat-burning mode.

Health & over restriction


There is a HUGE difference between being healthy and over restricting. I mean being healthy is making a choice between white rice and brown rice and choosing white rice. But it also means that, when you are at a restaurant or at someones house and white rice is offered, then you take it and dont feel bad. But over restricting is when you absaloutly never eat certain foods – and that is – according to me – sick behaviour.

Sure, choosing to eat healthy thats fine. Thats your own choice. But when you have certain foods off limits, that is when this healthy goes to far.

I mean Chinese food, chips, pizza, fries etc… they might not be the healthiest foods, but you know what… they dont kill you. And eating them is not going to make you gain 5 pounds…. if you eat them in moderation. Its ok if you make the choice to not eat them often, but if you are with friends, or family then you just need to go with the flow.

Life is about enjoying yourself, dont be so restrictive. Because there comes a point when healthy becomes unhealthy.

Its ok to make a choice to be healthy, but dont let it go so long that you stop going out with friends, or never have a glass of wine (i dont encourage drinking, but one glass or two is not that harmful – apart from some dead brain cells, that is.) . You need to be able to live life.

July Goals


I believe it is important to have goals. So that you dont feel motivated, and so that you have something to work towards. And of course, its then you see improvement, as you reach that goal – something which you haven’t been able to do before. Or just something you want to do.

So, even though im a day or two late, these are my July goals:

No chocolate for 31 days. (Chocolate is my one weakness. I dont eat so many pasteries, and i dont like chips or pizza or any of that. And even though i dont eat alot of chocolate, i am still going to go 31 days no chocolate) No idea how it will go!! 

2-4 runs a week. Recently i havent been running alot. I just havent felt motivated, but now i want to start running again.  So i am going to do minimum of 1 long distance run (10-15km) a week & minimum of 1 short distance (5-7km) a week & HIIT & hill intervals!!  And i can do these runs either on the treadmill or outside!! 🙂

5-10 proper push ups.

90 seconds plank – (I hate the plank, so at the moment my max is like 50 seconds.. -_-‘) 🙂

You dont gain 5kg over night


We’ve all had times where we’ve eaten too much, and feel a little guilty. And suddenly we start thinking we’ve gained 5kg. Which really isnt the case, unless  you have eaten EXTREME amounts of junk food (or McDonalds). I mean when we eat alot, and if it is salty food, it can cause bloating. And/or water retention. Which might mean 1kg plus on the scale, but this is easily reversed by eating clean again and exercising. So its nothing to worry about.


Thank goodness, because today was not good..

1 day of bad eating really isnt that big a deal. I mean its just 1 day out of 7. And even one bad meal wont have any bad affect, because if you eat 6 meals a day, and you eat one bad meal, its just one out of 6.

As long as you eat healthy 80-90% of the time, a few bad meals here and there wont make much difference.

This next bit is from:




Take a deep breath and put your thinking cap on.

I’m going to hit you with some wisdom, k?

Take your weight loss calorie goal, and just toss that number out the window. We’re not going to talk about that right now. We’re going to talk about that minor (or major) freak out we sometimes have when we’re having a really good week, eating really well, then we lose our damn minds and stuff our faces with delicious delicious junk food.

2000 calories is about what your body needs to maintain your weight and keep all your organs doing all those lovely keeping you alive things that they do. Your body burns all those caloriesat rest. That means that while you’re sitting on your ass, walking to the fridge and back, scrolling through tumblr, etc etc.. your body is making you breathe and make new cells and shit and burns those 2000 calories.

To gain a single pound, you’d have to eat another 3500 calories on top of those 2000. Thats 5500 calories. 5500 calories is a fucking lot of calories, okay? Lets take a look at what 5500 calories looks like.

  • One slice of a large pepperoni pizza from pizza hut is 330 calories. You’d have to eat a little over 2 entire large pepperoni pizzas to hit 5500 calories.
  • One crunchy taco from taco bell is 170 calories. To eat 5500 calories, you’d have to eat 32 tacos.
  • One double cheeseburger from mcdonalds is 440 calories. 12 of those is 5500 calories.
  • 21 cheetos are 160 calories. 714 cheetos are 5500 calories.

Was whatever junk you ate probably a bad choice health-wise? Probably.

Did you ruin all your progress? No.

Did you even eat enough to gain an entire whole pound? Nooope.

Are you going to survive, drink some water, go for a walk or run in the morning, and forgive yourself? Yep. You are.

Know why?

Cause shit happens.

But we move on, and we stay determined, and we get fucking results because thats how bad we want it. You started this journey, and you’re going to finish it. One bump in the road is just that. A little bump in your road.


1 months difference


From the end May to the first of July my body has changed alot, and really, i didnt notice the difference until i put the two photos together!!

Well, what have i done…? Eaten loads!! Weight trained, gone for power walks…. theres not so much to say really!! Ive just been doing what i enjoy 😉

And well, its just a bonus that im becoming more toned, but really. I’m exercising because i love it, and im eating when im hungry!! And that works for me 🙂