Recovery Day….

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REST MAKES MY MUSCLES!!!

YES….I am a RECOVERY girl….I believe in the healing powers of rest, sleep and the fabulous benefits this has on my body.  In fact, I know that my lean gains are made during this very important time and I will not deny myself…so another way I maintain my 47 year young physique is to get plenty of rest and when my body is screaming for a recovery day…I LISTEN.  What does that mean…sitting on the couch watching & wasting precious hours in front of the TV eating crap…hell to the NO.  What it does mean is I do not plan a workout for me and if I do…it is active recovery….possibly a walk or even a stretch program in the studio in between clients.  It is also a fabulous time for me to catch up on paperwork, writing programs and the to-dos that are always there.  It also means that I stay true to my 5/6 small meals per day and using my palm size portion philosophy.  I will not be burning as many calories today, so my portions will remain a bit smaller, but very frequent…full of lean protein, fibers, antioxidants, and fabulous healthy fats.  This is very important for me as well being a woman at 47…meaning the healthy fats, especially flaxseeds, which studies have proven assist with hormone balance.  Ladies you know what I am talking about…pre-menopausal symptoms can be a bear…that will be a whole other subject though.  Back to recovery…exercise brings about tissue trauma in need of repair…do not let this alarm you.  It is a good thing and the way my body builds lean mass…when I feel DOMS (Delayed Onset Muscle Soreness) that simply means that the muscles have been challenged & micro-tears of the soft tissue are bearing fruit.  Recovery allows for building & repair of the stressed areas and PRESTO…MUSCLE!!!!  Of course there is a difference in…YIKES…I tore my muscle and …WOW...I worked out and feeling the fitness love today.  Usual post workout soreness should last no longer than 24-48 hours.  Sometimes it is the second day after my workout that I feel the DOMS the most and then I count from there how long the recovery lasts.  I try to get at least 6-8 hours of sleep per night…very important for healthy recovery and in general.  Sometimes taking a rest or recovery day is hard because I LOVE to workout everyday…however…I know that it is counterproductive to over-train.  Not allowing my body to rest will set me up for chronic injury, disturbed sleep, burnout, decreased immunity, and so many things that do not say Stay Healthy.  Fitness is all about balance and being obsessive about my exercise to the point where my life & health are negatively affected is NOT a good thing.  So today I rest and allow my body to grow beautiful muscle and to regenerate so that my next workout I feel ready to challenge myself…it is like going on a mini-vacation for the day and coming back home to my comfort zone…my studio and me!  Oh another personal share…..I DO NOT WATCH TV….well, rarely…I am not kidding…and DEFINITELY NO TV IN THE BEDROOM…Big NO NO...I will let you think about that;)

My Workout of the Day: RECOVERY Active Rest

MY MEAL 3...SO SIMPLE STAY HEALTHY GOOD!

My Nutrition of the Day:

Coffee, one cup
1-Early Morning shake (small)
2-Mid Morning Shake (more like a meal)
3-Egg Whites on Sprouted Bread
4-Protein Balls & Sweet Potato
5-Spinach Apple Cran Salad w/Walnuts & Grilled Fish
6-Protein Pudding (maybe..depends on time of meal 5)

Motivation of the Day:  Not Having the Time to Take Care of YOU IS NOT AN OPTION

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Stay Healthy!

Losing Weight and Gaining Muscle

How do I lose weight? This is a question that I am asked almost daily and I would love to sit and chat with every single person who wants to know. So, I have put aside some time to talk with you about the subject. The factors involved in a successful weight loss program are energy input (calories), energy output (exercise), and mental readiness.

Let’s talk mental readiness. What does that mean exactly? Mental readiness is coming to an acceptance of needing a change in your life. Sometimes this comes with a wake-up call from a doctor telling you that your cholesterol, triglycerides, or blood pressure is too high. Another may be your physician plain and simply stating that your weight is a factor for these issues or others and could lead to a diabetic or heart condition. Many times it comes from our inner selves reaching a point of not liking who we see in the mirror and desiring to change. It is in that moment that true willingness to commit to eating healthy and exercising regularly can be achieved.

Moving on to how to start a weight loss program. First, are you going to try this on your own or seek the assistance of a personal fitness trainer/counselor? It is very important either way to educate yourself. Purchase a few books that catch your interest….shy away from trends or fads…..stick to the realistic approaches on this subject. This means thumbing through a few books that embrace eating nutritious foods throughout the day and regular exercise. As much as you want things to change in an instant, your program must be designed and carried out in a healthy manner. Losing weight and incorporating a new active lifestyle happens one day at a time. Days turn into weeks and before you know it, you are on your way to losing your first 10 lbs. Another avenue you may consider is to seek the help of a personal trainer/nutrition counselor. The knowledge of a qualified personal trainer can really push you in the right direction, educate you on nutrition, exercise, and motivate you through the first few months. A qualified personal trainer will have a degree in the field, international certifications, medical training, and if an independent contractor, will be licensed and insured. Always interview at least 3 trainers before deciding on the one you will be investing your time and money. Do not be afraid to ask questions regarding the trainer’s qualifications, years of training, continuing education, client success stories and if you could speak to past clients.

Let’s begin the journey of successful weight loss. It is important to know where you are and plan realistic goals. In order to discover where you are, an assessment of your body composition (lean to fat ratio), measurements, and aerobic fitness needs to be administered and recorded. This will give you starting numbers to work with, and a re-evaluation conducted in 12 weeks should show an improvement in all areas. Any qualified personal fitness trainer should be able to do this for you. Always have the same trainer re-assess you for accuracy since not all trainers use the same assessment protocols. In addition, a personal fitness trainer or nutritional counselor should be able to review your current eating habits, calculate your BMR (Basal Metabolic Rate: calories burned throughout the day when not exercising), and be able to educate you on healthy food intake, how often to eat, and what to eat.


Let’s look at the steps. First, when applying physical changes to your life, always consult with your physician before you begin. Once you receive the green light, educate yourself by reading and/or hiring a personal fitness trainer. Schedule an appointment to have an assessment completed that includes head-to-toe measurements, body-fat composition, resting heart rate, and recovery heart rate. In addition, educate yourself on healthy eating through books, or again schedule an appointment with a personal fitness trainer or nutritional counselor who will review your current eating habits, calculate your BMR and activity calories, and through information gained be able to inform you on how many calories to intake, what the calories should consist of, and when to eat them.

The information gained from your appointments: measurements, body composition, resting heart rate, recovery heart rate, BMR and calories to intake, should leave you with a positive feeling that you have all that you need to start your program and be successful.

A few ideas that should be shared with you are to start keeping a journal of your food intake and daily exercise. Your nutrition should contain at least 50% complex carbohydrate intake since it is our number one fuel source, moving to approximately 40% protein, and 10% fat. The percentage values will vary for each person and the goals trying to be achieved. Examples of good carbohydrates are whole grains, vegetables, and fruit. Excellent protein sources are lean meats such as boneless/skinless chicken or turkey breast, albacore tuna, egg whites, and whey powder. Include essential fats through flaxseed oils, nuts, natural omega 3s in fish such as salmon, and olive oil. Also, normal hunger occurs every 3 hours so do not allow yourself to feel hungry and eat every 2 ½ hours. This will boost the metabolism and keep the calories burning throughout the day. If you think for a second that your body does not know you are holding back….think again. In order to fuel an engine, you have to tank it up or put wood on the fire to fuel the furnace…..otherwise….shutdown. Without adequate calories, the body will store in reserve what it thinks it needs for fuel…..the number 2 energy source…FAT.

Your fitness program should be progressive…..start slowly and increase the intensity as you go along. Expect Delayed Onset Muscle Soreness (DOMS) when beginning a new program. This is your body’s way of letting you know that you did something different with your muscles….and that is a good thing! The soreness should not be debilitating, but definitely let you know that you exercised. With each workout, the DOMS will still be evident, but not overwhelming. You come to accept and even invite that you challenged yourself. It is suggested that cardio be implemented at least 4 times per week in your training zone, with weight resistance training at least 2 times per week. Also, you should be able to complete your workout within 60 minutes. Think about that…..60 minutes out of your 12 hour day…that is very doable. This is where the wonderful calendar comes in…pick your days and times for your workout and keep your appointment!

Lastly, the combination of healthy food intake and regular physical activity should allow you to reach your fitness goals. Give yourself time to reach them…do not become overwhelmed of how far in the future it may seem. Even if it takes one year….how long have you lived as you are? A year will go by quickly, 6 months like a flash and 12 weeks in an instant. Also, challenge yourself to drink at least 2 quarts of water daily with your new program. Your system will love the flush and your skin will probably look the best it has ever been. Once you have adapted to 2 quarts per day, move to 3, and graduate to a gallon. It is important to allow a rest or recovery day per week. Exercise good nutrition and water intake during your non-workout day. Remember to allow for an 8 hour sleep cycle each night for your overall health and especially muscle recovery.

I want to really break down this program to basic form:

1. Make a commitment to yourself to start a new healthy lifestyle and go for it!

2. Seek the assistance of a personal fitness trainer or if a truly disciplined person, educate yourself through reading materials.

3. Have an assessment completed and BMR/activity calories calculated.

4. Eat 5-6 small meals a day using your BMR calculations to determine how many calories to eat daily and per meal calories that include complex carbohydrates, lean protein, and fat.

5. Drink plenty of water…start with 2 quarts and increase as your body adapts.

6. Implement aerobic fitness (cardio) in your training zone at least 4 times per week.

7. Implement progressive weight resistance training at least 2 times per week.

8. Allow a Recovery Day or non-workout day.

9. Plan to get at least 8 hours of sleep per night.

10. Journal, Journal, Journal.

I enjoyed writing this article for you and I hope it answers most of your questions regarding weight loss while gaining muscle, how to implement a healthy nutrition and exercise program, and the motivational tools to start. If you have any questions, please do not hesitate to contact me at http://www.fitness-4-you.com/.

Take care and Stay Healthy!

Darla:)

Follow Up Fitness, Motivation, and Sharing

Hi readers

Are you becoming motivated????? What are you doing for that nutrition and exercise program…..Changes being implemented…..even baby changes. Today is the day after Thanksgiving and the pumpkin pie was wonderful…. How did you do over Thanksgiving? Did you read my last blog on “Eating for the Holidays”? Christmas is just around the corner and filled with wonderful temptations like cookies, fudge, candy, and let’s not forget that Christmas cheer…alcohol. Before you dive into December, re-read my November 17th blog and glean motivation to enjoy the holidays healthfully. The votes are in and my next article will be on “How to Gain Muscle”. I love this topic and look forward to addressing it.

Jumping into my morning…..I wanted to share my breakfast creation….leftover mashed potatoes, egg whites, pepper and spices. In a skillet, I heated up the potatoes making them a bit crispy and added the whisked egg whites. Added a bit of pepper and a pinch of salt. I also had some High Five Fiber bread……and Yummmmm…..protein, carbs, fiber….the works and perfect for my mid morning run!!!! I will probably hit a bit of weights before enjoying a fab protein shake. I am in a stage in my life where I utilize my time and exercise efficiently…..but there is always TIME….whether 20 minutes or one hour….I am a NO EXCUSES trainer and exercise ME time person. So…..if you hit me up with the NO TIME thing….I will definitely give you suggestions but simply refuse to accept that…..I think if you are honest with yourself, you would also come to the same conclusion….but sometimes it does take someone to kick you in the mental and physical bootie to get you going.

For those running on FITNESS STALE or BURN OUT and do not DO IT because the motivation is well…..burned out….

It is important to remember the stages of your fitness program and when it has become stale….now is the time to step it up. Also, if you have been performing the same routine for months or even years….guess what…time for a change. The body is very adaptable to routine and to ensure muscle confusion, changing up your exercise program will not only fire up the muscle fibers, but also bring a new mental outlook to your routine. Every one likes something brand new….right? Or another good line…. “Variety is the Spice of Life.” So spice up that routine that may have you in a non-motivational rut by trying weight resistance training, plyometrics, circuit training, or a boot camp workout just to list a few.

Stay healthy!

Darla

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Stay Healthy

Darla, LCPT, LCMT