Pre-Workout Meal

YOUR PRE-WORKOUT MEAL

Not sure what to eat before a good sweat session? You're not alone. Unless you're doing Bikram or a long-distance run or ride the recommendation is pretty standard.

• Consume light meal/snack 60-90 minutes before workout
• Consisting of healthy carbs and protein (2:1 ratio)
• Great options are; dried fruit and nut bars, banana or apple with peanut butter, half whole grain toast with 1 T peanut butter, etc
• 150-200 calories 
• At least 4-6 grams of protein and fiber.
• And water, water, water of course!

Although the guidelines for your post-workout meal vary a little, it's just as important.

And if you're a coffee drinker...try a half cup or so an hour before your workout. Countless studies have shown that when coffee is consumed (due to the caffeine) participants not only work at a higher intensity but for a longer duration as well.

So nosh your favorite pre-workout snack while sipping your favorite cup of Joe and you're bound to burn through some cellulite wink emoticon

XO  Joy

Staying 'Active'. What does that really mean?

We are bombarded with messages that tell us to be active in order to stay healthy.  While that is true, as a society we tend to make it sound and look more difficult than it actually is.  When speaking in terms of keeping our mind and body fluid, strong, and healthy (as opposed to trying to lose weight) the amount and kind of activity our body requires for that is much less than you may think.

It is a fact that regular physical activity decreases risk factors for many diseases like CVD, obesity, Type 2 Diabetes, depression, and hypertension as well as lowering LDL, and increasing HDL.  Being active keeps your heart and lungs strong, helps your muscles and even vascular system maintain its flexibility, improves posture, and increases ones balance control (which is crucial as we age).  However, unless your desire is to lose weight, you don’t have to work out an hour a day to the point of exhaustion in order to reap these benefits.  The types of activities I am talking about to simply “maintain health” would be brisk walking for 20 minutes/day, any activity or sport you enjoy for fun, Yoga, Tai chi, Pilates, etc.  Also just finding ways to sneak in extra exercise or steps like parking towards the end of the parking lot as opposed to finding the closest spot, taking the stairs, etc.  Just find ways to be a little more active.  Some people find a pedometer helpful and even a little fun.  Pedometers keep track of how many steps you take a day. Experts say that to lose weight 10,000 steps a day is a good base.  When trying to 'stay active' for health the guideline is 5,000-9,000 steps a day.  This range takes into account healthy adults and the elderly (whose goal or need may be on the lower end of the scale).  Pedometer can be a great way to monitor your activity and even motivate yourself!  It's never wise to start a rigorous workout regimen before consulting your doctor but simply adding in more activity or walking into your day is not only safe but is extremely beneficial to your health and your mind.  Regardless of your activity level, be sure you drink enough water and eat healthy.  Good nutrition is the fuel that allows your body to do what you ask of it.  Take care of your body and it will take care of you!

XO  Joy