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Eating Schedule : Before and After Workouts

Written by Lisa Jillanza

personal trainer Dedicating yourself to a healthy lifestyle by eating the right diet and living a more actively seems simple. But it entails a lot of discipline and a little know how. This is true especially for those who are planning to spend a couple of hours at the gym.

The body needs a steady source of energy and nutrients. This holds true for those planning to lose weight or adding muscles. Energy is needed to power your various workout exercises and getting enough energy is essential to proper functioning in the gym. What happens after workouts is also essential. It determines the most safest and opportune time to eat and help your body in the recovery process.

Before Workouts

If you're planning to go on a workout it is important for you to adjust eating times accordingly. Working out with a full stomach could have a negative effect on your workout. The body spends energy digesting, energy which is needed during a workout. This only makes you tire easily as your body divides itself between digesting and providing you with energy during workouts.

Working out in the gym entails focus both mentally and physically. And a full stomach could make you feel lethargic or overly relaxed. Lifting weights especially free weights can be taxing mentally and needs full focus. Hard to do when your body is still busy digesting a meal.

Eating after Workouts

Your body's natural reaction after a workout is to replace lost energy stores. Strenuous workouts may have caused minor muscle tear which require immediate repair. Feelings of hunger is triggered, signaling you that your body is in need of instant nourishment.

If you're about to go through a long workout, one or two hours for example. Be sure to have something handy to provide you with a quick energy source. Eat snacks rich in protein and carbohydrates. Bring snacks in the gym to immediately replenish energy and jumpstart the repairing process. Water is also essential. This is needed to prevent dehydration after a grueling workout.

A 15 minute minimum is required after exercising before you eat.

For those not hungry

For some especially for those whose goal is losing weight, eating after your workout could be detrimental to your weight loss efforts. Eating after a workout actually helps the body restock lost fats which might have been lost during the workout. If you feel hungry, only consume that which is enough to keep you going through the day.

Drink water, pure fruit juices or an energy drink to prevent dehydration and replace lost electrolytes. Even when you're not feeling hungry or trying to lose weight, replacing lost electrolytes is essential for maintaining proper energy levels.

Eating habits before and after workouts

Working out in the gym is one of the best and fastest way to a healthier body. But it entails an extra sense of discipline. This includes proper eating habits to maximize every second you spend in the gym. So the next time you plan on going to the gym, take note of this simple guide on eating before and after workouts.

Beat the Winter Blah: January Fitness Challenge

Written by Lisa Jillanza

This 31-day challenge is a great way to beat the winter blues and stay motivated during the long, cold January. 

 

Day 1: 25 squats

Day 2: 10 burpees

Day 3: 30-second plank

Day 4: 10 push-ups

Day 5: 1-mile walk

Day 6: 25 walking lunges

Day 7: 30-second bridge

Day 8: 20 donkey kicks

Day 9: 50 high knees

Day 10: 2-mile walk

Day 11: 15 burpees

Day 12: 15 push-ups

Day 13: 150 jumping jacks

Day 14: 45-second plank

Day 15: 50 jump squats

Day 16: 30 jump lunges

Day 17: 45-second bridge

Day 18: 30 donkey kicks

Day 19: 20 push-ups

Day 20: 3-mile walk

Day 21: 60-second plank

Day 22: 20 single leg bridges

Day 23: 150 skiers

Day 24: 40 walking lunges

Day 25: 50 squats

Day 26: 20 burpees

Day 27: 60-second bridge

Day 28: 100 high knees

Day 29: 25 push-ups

Day 30: 75-second plank

Day 31: REST

Fitness for All “12 Days of Fitmas” – Part I

Written by Lisa Jillanza

This month we celebrate “Fitmas” to the tune of the popular holiday song, “The 12 Days of Christmas.” A quick Google search can help you if you are not familiar with a particular exercise.

 

We wish you a Merry Fitmas and a Happy New Year! 

On the 1st  Day of Fitmas my trainer gave to me a push up on a Bosu ball. 

On the 2nd Day of Fitmas my trainer gave to me 2 jumping jacks and a push up on a Bosu ball.

On the 3rd  Day of Fitmas my trainer gave to me 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball. 

On the 4th Day of Fitmas my trainer gave to me 4 mountain climbers, 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball. 

On the 5th Day of Fitmas my trainer gave to me 5 kettle ball swings, 4 mountain climbers, 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball.

On the 6th Day of Fitmas my trainer gave to me 6 single arm rows, 5 kettle ball swings, 4 mountain climbers, 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball.

Continued in Part II…

Fitness for All: “Thanks and Planks” November Fitness Challenge

Written by Lisa Jillanza

November brings Thanksgiving and all of that delicious food can mean extra pounds this month. Combat those extra calories by joining in on this “Thanks and Planks” Fitness Challenge, which takes just mere seconds each day.

 

Happy Planksgiving! 

Day 1: 20 seconds

Day 2: 30 seconds

Day 3: 30 seconds

Day 4: 35 seconds

Day 5: REST DAY

Day 6: 40 seconds

Day 7: 45 seconds

Day 8: 45 seconds

Day 9: 50 seconds

Day 10: REST DAY

Day 11: 1 minute

Day 12: 1 minute

Day 13: 1 minute, 10 seconds

Day 14: 1 minute, 20 seconds

Day 15: REST DAY

Day 16: 1 minute, 20 seconds

Day 17: 1 minute, 30 seconds

Day 18: 1 minute, 30 seconds

Day 19: 1 minute, 45 seconds

Day 20: REST DAY

Day 21: 1 minute, 45 seconds

Day 22: 1 minute, 45 seconds

Day 23: 2 minutes

Day 24: 2 minutes

Day 25: REST DAY

Day 26: 2 minutes, 15 seconds

Day 27: 2 minutes, 15 seconds

Day 28: 2 minutes, 30 seconds

Day 29: 2 minutes, 45 seconds

Day 30: 3 minutes