Good To Know:

The "Good To Know" Post will continue to be updated as new Posts are posted & will be placed 2nd to the Current Post for your convenience.....Be sure to check it out to see what' s up ...

More Posts in 2014......Check me out on Facebook (link below) for daily inspiration! Merry Christmas &
Happy & Blessed New Year!!!!!!

Happy Holidays!!!!!!

So back when I created my website and redirected my blog there were some e-mail issues on blog subscriptions. In fixing those I seemed to have created double delivery for some of you....If you are receiving duplicate VEF blog e-mails daily, please message me and I'll fix it for you ... If in me "fixing" you no longer receive e-mails ~sigh~ be sure to let me know that too ;-)

The January Schedule is up at veryeffectivefitness.com ....Check it out!  Gift certificates are available for purchase at the Studio....make yourself or someone happy and give the unlimited classes for the months of January & February 2014 ....

 

New WEBSITE at veryeffectivefitness.com is fully functional and ready for your viewing.  You can now access my blog posts via the BLOG Page on the new website or directly at veryeffective.blogspot.com & as always if you want to stay up-to-date on all posts, be sure and sign up to receive e-mail updates.  Any last minute changes to classes, etc., will be on Facebook as well as events, specials, challenges so be sure and LIKE the Very-Effective-Fitness Page :-)

Subscribe For Email........

The Links in this post are all correct....AND am working diligently through the links elsewhere and redirecting them....I am hopeful that this will be completed by next week...STILL IN PROCESS....and I will most definitely apprise you of when this project is done....In the meantime, be sure and utilize the SEARCH box on this site for any POSTS you are wanting immediate access to but cannot readily locate:

Just type in the box the topic you are searching........

 

Fit Challenge Info:  Fit Challenges Info & VEF Shirts INFO

Lose Your Pants Challenge

 

 

Pages available (can link from here or from pulldown menu below Site title on the top left): Home / Why Workout With Me? / How Effective? Very! How Do I Know? / What Some Clients Have To Say / Training Prices / Measuring Results / Inspiration & Encouragement / Workout Tidbits / Eating Supportively / Healthy & Yummy Recipes / Free Monthly Workouts / Current Fitness Challenge

Other Site Info: Sign up for daily e-mails of updated posts! Check out various PAGES for past posts on specific info by the Page. On Facebook at Very Effective Fitness.  Other Blogs By Me: http://veryeffectivescripture.blogspot.com/

Want to know more about me? Check out: Why Workout With Me? & How Effective? Very! How Do I Know? & What Some Clients Have To Say & Why A Free Blog

Be Sure to Check Out My Favorite Links & Books for Your Journey Lists.....

 

www.facebook.com/pages/Very-Effective-Fitness

Lose Your Pants & Get Cut Challenges

Holidays and all it's eating, drinking pitfalls abound, but never fear.....You can get in those after Holidays pants!!!  From January 6th - March 30th 2014 there will be a 12 week Challenge for all of you who desire to shed some body fat and pant sizes AND a get cut Challenge for those who don't need to shed so much as trim 'n' firm.

All The DETAILS:

Challenge Dates: 1/6/14 - 3/30/14

Two Challenges:  Lose Your Pants Challenge
                              Get Cut Challenge

Entry Fee:  Lose Your Pants is $20 (with a minimum of 5 participants)
                    Get Cut is $5 (donation towards equipment to get you cut)

Prizes:  Lose Your Pants is $50 visa gift card (to go towards buying those new pants)
              Get Cut is YOUR body ;-)

*Beginning in January, I will be bringing in sample foods/dishes that you might be reluctant to try on your own.  So be sure to show up for the classes on Thursday nights to sample these yummy treats ;-)*

**For all participants, I will line up a photographer for "after pics" at the end of the Challenges if you are interested** (I strongly encourage you to take before pics so you have that to compare to at the end of the 12 weeks....makes such a difference!)

Rules:  Lose Your Pants: You must come by the VEF Studio before any class between 12/16/13 - 1/4/14 to pay in your entry fee and get weighed & measured.  As this is a BODY COMP change Challenge the weight is just in case there is a need for a tie breaker.  The winner will be determined by who has lost the most inches in three body site locations:  Belly Button Waist, Hips, Upper Thigh.  We will be discussing strategies to accomplish maximum results in each Beginner/Intermediate Fitness Class throughout the 12 weeks.  Built in education and support all week long! 

You will then need to come by the VEF Studio before any class at the end of the 12 weeks between 3/20/14-3/27/14 to get final weight measurements taken.  A Winner of the $50 Visa Gift Certificate will be announced at the VEF Studio at the Beginner/Intermediate Fitness Class on 3/29/13 so everyone can celebrate their achievements & congratulate the winner (you all will be winners so there might be some extra prizes in addition to your fitter/trimmer bodies....).

             Get Cut: Since this is a jacked up let's push each other like crazy and support each other challenge and we won't be awarding a winner, there is no official measurements or before pics...but I strongly encourage you to take measurements as well as before pics so you know for yourself where you started and where you ended up.  The entry fee of $5 is not mandatory but would go a long way towards getting some additional equipment in the Studio so I can properly "cut" you ;-)

CHALLENGE ON--BRING IT 2014

 

Ab Facts

from 10/24/12 post on Ab Facts    

A good write up on the "why" situps are not an affective ab enhancement choice from Women's Health.

"You have five lumbar vertebrae, and each one gives you about seven to nine degrees of motion, for a total of 45 degrees," says Mary Kirkland.  That means to truly work your core, you need to stay between zero degrees (like a plank) and 45 degrees (like a crunch).  "From 45 degrees to a full situp, you're engaging your hip flexors, which attach directly to your lumbar spine.  Too many reps will not only make your hip muscles sore, but your lower back will start to hurt too."

Come join us at the VEF Studio for some real ab work .... Class schedule days/times at www.veryeffectivefitness.com/

Sore Wrists During Push Ups? Let’s Fix That.

... excerpts from The Daily HIIT Blog / article by Kevin Moore:

Well, like the vast majority of joint aches you’ll ever experience, wrist pain during weight bearing is a simple, mechanical issue that’s actually pretty easy to fix.

The Problem

Here’s your wrist in palmar flexion:

 

 

 

 

 

 

 

 

 

 

 

 

 

 

This is palmar extension, or dorsiflexion . . .
 . . . which is, obviously, the position of your wrist while you’re doing a push up. What you might not know is that, what looks like a pretty straightforward hinge has a significant component of rotation. In particular, dorsiflexion of the wrist requires (or causes, depending on which direction the force is traveling) internal rotation, or pronation, of the forearm.

So, if your forearm isn’t rotating enough, your wrist isn’t dorsiflexing enough. And if your wrist isn’t dorsiflexing enough, bearing weight on it feels awful.

The Solution

With that rotation comes the freedom to dorsiflex the wrist as far as you please. Without it, the radius—with its hooked, sharpened end—is left to grind the surrounding soft tissues into pulp, which is roughly as pleasant as it sounds.

What’s more, dorsiflexion of the wrist is mechanically similar to dorsiflexion of the ankle, in that it provides the initial leverage which drives upper-body strength. In addition to ridding yourself of that unpleasant stabbing sensation, you’ll be tapping into a whole new source of badass.

Side note

Be aware that, as you’re experimenting with this, a lot of new, interesting things will happen in the elbow and shoulder. Keep the focus on the wrist for a bit and just try to make things comfortable. Remember: one thing at a time!

For full article:  http://www.dailyhiit.com/hiit-blog/hiit-life/sore-wrists-push-ups-lets-fix/

Mindful Eating.....

If you are aiming to reach fat loss goals, then you must eat mindfully.  Part of mindful eating is not being distracted while you are eating (e.g., television) as well as tracking what you are eating (reference below section on tracking foods).  Eating clean and planning your indulgences is another key factor...if you try to eat clean (whole foods rather than processed foods, limited sugar and white flour, etc.) about 90% of the time and limit your personal indulgences (PIs) to 3-4 times a week, you will be set for optimum supportive and fat burning mindful eating.  Keep in mind that bites, licks, and tastes (BLTs) of foods throughout the day count towards your caloric intake and need to be tracked, or better yet avoided all together.  Planning your indulgences is better than "winging" it as you will end up eating far more PIs throughout a week if you do not plan them in advance.  Also check out these Post Links:  The Importance Of Journaling  &  Weekends  &  Pre Splurge  &  Tricks & Tips  &  Alcoholic Beverages

Need more info?  Check out Eating Supportively Page

Give The Best Gifts This Year....

The best gifts in life are not "stuff" and not bought.....the best gifts are truly from the heart.  Give yourself this year and give the very best that anyone could ever ask for from you!  Recently I have received so many such truly phenomenal gifts from friends and am still basking in the sunshine that comes into ones heart from such gifts!  Give someone a hug who truly needs it and you have given them hope and comfort!  Tell someone how you feel about them even if they don't feel the same or even if you have told them before--but just perhaps they need to hear it again in that moment and you have given them love that springs eternal!  Give someone a card from the heart with a box of tea that while yes this is "bought" it isn't expensive and it is from the heart given for no other reason than that friend just really needed someone to give them a reminder they are not alone in their stressful lows!  Give from the heart this Christmas and you can't go wrong....make someone's day and in turn it will make yours....guaranteed ;-) 

Give someone assistance with part of their journey in life towards an achievement and you have given them the very step up that makes that success possible!  A special THANK YOU to the supporters and contributors of VeryEffectiveFitness.com......My success is very much your success.  Your outpouring support and contributions mean so very, very much to me.....you know who you all are!!!

 

Chai Tea Latte Minus the Calories

For those of my fellow tea drinkers....If you love a warm large cup of Chai Tea Latte but don't want the empty calories.....Give this a try.....YUM!

After steeping 1-2 Chai Tea bags for desired amount of time, then add quarter cup of Almond Milk and 1/2 to 1 pkt of Stevia and enjoy the flavor without the guilt of wasting your efforts on a beverage! 

It's About the PRODUCE People!

This week's focus is very much on the produce your body needs you to eat!  You want the fat to be gone?  Well it isn't going anywhere if you don't feed the machine what it so desperately needs.....VEGGIES 'n' FRUIT!  8-10 servings a day!  Read on to get the scoop on what you need to do...must do....eat up!!!

A question that gets asked a lot is what constitutes a serving size of produce.  First know that the information contained on this blog is not medical advice and is not intended to replace the advice or attention of health-care professionals. I am not a registered dietician. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.  That said, the rule I go by is to eat a minimum of 8-10 servings of fruit and vegetables daily.  I try to weight the fruits earlier in the day due to the sugar content and I always combine my produce with protein.  Eating Supportively  The serving sizes I utilize are as follows:

1 Fruit Serving Size is Equal to:
1 medium whole fruit (e.g., apple, banana,, orange)
1/2 cup small fruit (e.g., berries, grapes)
1 cup chopped large (e.g., melons)
1/4 cup dried fruit

1 Vegetable Serving Size is Equal to:
1 cup cooked or raw
2 cups leafy greens
1/2 cup beans/legumes

Thankful!

Mentioned last week that the focus this week would be on produce servings....Thought about it yesterday and decided to save that for the week after Thanksgiving....Enjoy this week, enjoy your family, friends, and everything you are thankful for realizing that even if everything in your life isn't exactly as you would love it to be that your life is precious as are you....Wanting to change parts of your life or yourself for the better does not diminish the awesomeness of who you are in the present...change is good and appreciation of your amazingness is important!  I am very thankful for being a part of your journeys .... THANK YOU!!!

 

EMail Fixed???

For those of you who had been receiving blog post updates via e-mail and had not been receiving them correctly in the last week or two, I think I have the issue fixed.  If so, you would have received a verification e-mail to accept and if you did that then HOPEFULLY you are also receiving this post via e-mail as usual.....Below are post you might have missed......


One Decision At A Time

"When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied."  ~Herophilos, Greek Physician
 

"It is not one decision that pushes you forward into the next, but a series of small decisions, one following the other, that connects the events of your life into a bigger picture.  Remember that a healthy body is built or destroyed one decision at a time.  It's up to you."  ~Tosca Reno

 

"It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all--in which case, you fail by default."  ~J.K. Rowling

 



"With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift.  Everything is either an opportunity to grow or an obstacle to keep you from growing.  You get to choose."  ~Wayne W. Dyer

Burn Baby Burn

Basic Habits:  Eating 20-30 grams of protein within an hour of waking up in the morning is an excellent way to kick start your metabolism.  Another metabolic booster and support is to eat your largest meals earlier in the day starting with breakfast.  Eating every 3-4 hours throughout the day keeps your metabolic rate stabilized and burning fat.  Ideally each meal should be 15 grams or more of protein and make up 1/3 of your meal with the remaining 2/3 made up of produce and whole grains.  Aiming to eat between 8-10 servings of Fruits/Vegetables daily is another great way to stay on track with your nutrition and support your active body.  Staying properly hydrated daily is also key to supporting your fitness and weight loss goals. 

We are focusing this week on eating every 3-4 hours and in some cases depending on meal(s) and your workouts every 2-4 hours.  Waiting too long between meals will slow your metabolism, stress your hormones, and plummet your blood sugar.  Continuously feeding your body supportively is what levels your levels and is what will rev your fat burning, muscle building machine and make the most out of your workouts!  We're not talking ice cream and cookies here...but SUPPORTIVE choices....If you haven't checked out the Eating Supportively Page then do and all the links provided therein....they are all fixed for your clicking ease and will provide you with information and inspiration and tools to make the most out of all your efforts!  For recipe ideas, check out the Healthy & Yummy Recipes Page

Next week we will really try to hit those 8-10 servings of Fruits/Vegetables so if you want to start looking at what you are really getting in a day take note cause we'll be tweaking that just in time for making those good Thanksgiving Day choices ;-)

 

 

Holiday Survival Challenge & This Week's Focus

Be sure and "LIKE" the Very-Effective-Fitness Facebook Page to be in the know about specials, challenges, events, schedules, etc., that might not always get mentioned here on the blog or on the website VeryEffectiveFitness.com.  To stay apprised of all info....subscribe to e-mail blog updates, Like the FB page, and check in on the website from time-to-time.....AND visit the studio for classes to get the most body changing strategies & workouts!

Posted on the Very-Effective-Fitness FB Page yesterday was both the focus for this week for those "stepping up" to participate in the "Lose Your Pants Challenge" coming up January 6th as well as a Survive the Holiday Challenge.  To be sure your week and Holiday season are off to a kicking start, below are those details here too.....

Last week we focused on eating breakfast within the first hour of waking up and eating it every single day ;-) Also, consistent regular sleep .... if you aren't getting it, it not only hinders your metabolism but impacts your hormones as well...

This week start making sure you are eating a meal or snack every 3 to 4 hours to keep that metabolism revving. Target each meal 10-30g protein w/a 1/3 of your plate protein and the remainder produce/whole grains. More info on the how's and why's tomorrow......

 

***

 

For those of you who are looking for extra energy burning solutions to help you SURVIVE THE HOLIDAYS....Let's try this on for size:

Intermediate / Advance Exercisers: 100 full on Burpees (thruster to jack out legs n back to push up ...to standing) 5 days a week every week now through the end of the year ... in addition to your regular workout routines break 'em up, all at once, while you watch tv, whatever you have to do....

Beginner Exercisers: 10,000 minimum steps a day every day, every week now through the end of the year ... in addition to your regular workout routines ... march in place at the stove, at work, in front of your desk if you have to ....

 

The Importance of SLEEP....

Are you getting enough recovery and sleep?  This is actually as important as the workouts themselves.  You need to recover adequately in between workouts because without recovery you actually are just tearing down your muscle and never allowing it to repair and build!  So, you might as well just skip working out!  Overworking your muscles is as bad for your progress as undereating!!!  Sleep is huge for more reasons than I am even addressing here, but know that without consistent sleep (ideally, 7-8 hours) each night, your body will hinder the work you are putting into your results elsewhere, so try and go to bed at the same time each night and wake up at the same time each morning.  I have two small children, so yes I know this is difficult.....just do your best for your sanity and your body!

"Research found that shortchanging slumber by as little as 80 minutes leads people to take an average of 549 more calories the next day."  from Shape July 2012 issue

Not sure how much sleep your body requires?  Everyone needs a different number of nightly zzz's.  To determine what your body's needs are and what your body clock is set to, forgo using an alarm clock for a few nights and see when you naturally wake up and how much sleep you got.....then just back into when your bedtime needs to be based on when you need to be up in the mornings.  Best results for nightly rest and recovery is to have the same bed time and wake time each 24 hours.


from my 3/15/12 Post Importance of Sleep, Post Workout Snack, & Water Intake:

Here are some excerpts from Women's Health article, "A Hotter Body No Sweat!" by Jayme Moye in the March 2012 issue out now:

"As soon as you slip off your sneakers after a workout, your body starts repairing the 'damage' you did to your muscles.  In fact, it's actually this recovery process--not  exercise itself--that makes you stronger and leaner, says Stacy Sims, Ph.D., an exercise physiologist and nutrition scientist at the Stanford School of Medicine's Prevention Research Center in Palo Alto, California.  'To speed your results, research shows that what you do when you're not exercising is nearly as important as the workout itself,' she says."

Benefit of Sleep
"We know, we know--if you could lose a pound every time you heard about the advantages of sleep, you'd never have to work out again.  But if seven to nine hours of shut-eye still isn't a priority, here's some incentive:

Not only does deep sleep kick up production of tissue-repairing growth hormone, but studies show that lack of it is a weight gain double whammy:  It prompts your body to consume more calories and shuts down its ability to recognize a full stomach.  When you're tired, your gut produces more ghrelin, a chemical that triggers sugar cravings.  'It causes your body to seek quick energy from food to try to keep you awake,' says neurologist Chris Winter, M.D., medical director of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville, Virginia.  Meanwhile, fatigue suppresses leptin, a fat-cell hormone that tells your brain, 'OK, stop eating now.'  For this reason, says Winter, 'prioritizing sleep is probably the best thing you can do, recovery-wise, to meet your body-shaping goals.'"

Post Workout Snack & Water Intake
While the article goes on to talk about the importance of staying on the move, massage, upgrading your post-workout snack, and how dehydration substantially slows your metabolic rate, I am simply going to refer you to Eating Supportively.

I have wanted to relay the importance of sleep on muscle recovery but hadn't wanted to get too technical about it, so when I came a across the simplicity of the explanation in this article I thought it was the best way to share this with you ;-)

 

 

BREAKFAST BREAKFAST BREAKFAST

All This Week the focus is on BREAKFAST....Most important meal to your metabolism.....Want to know why? If you eat within an hour of waking up and give your body protein/grains/produce it burns instead of stores.....Need some quick recipe ideas that all take under 10 min to prepare?  

 

Protein Oats
1/2 cup of Steel Cut Oats (can quick cook in microwave)
1/2 ...- 1 TBL Cinnamon
1 TBL Chia Seeds
1 cup of Blueberries or Strawberries or Banana

Greek Yogurt Parfait 1 cup of Fage 0% Greek Yogurt
1 cup of Blueberries
½ cup of Strawberries
2 tablespoons Flaxseed (sprinkled on top of mix)
½ cup of Kashi Go Lean Crunch (sprinkled on top of mix)

Simple Green Smoothie
1 cup of Blueberries
1 cup of Strawberries
3 cups of Spinach (or 2 cups of Spinach & 1 cup of Kale)
1 med-large Apple (or 1 med-large Banana)
1 serving Protein Shake mix (or 1 cup of Fage 0% Greek Yogurt)

 

Want more ideas and explanations?  Check out Healthy & Yummy Recipes PAGE  &  Eating Supportively PAGE


Good To Know:
The "Good To Know" Post will continue to be updated as new Posts are posted & will be placed 2nd to the Current Post for your convenience.....Be sure to check it out to see what's up ...

For the months of November & December, I will only be posting Tues/Wed/Thurs ... Be sure to check this "Good To Know" post for important updates & announcements......

Happy Holidays!!!!!!





 

New WEBSITE at veryeffectivefitness.com is fully functional and ready for your viewing.  You can now access my blog posts via the BLOG Page on the new website or directly at veryeffective.blogspot.com & as always if you want to stay up-to-date on all posts, be sure and sign up to receive e-mail updates.  Any last minute changes to classes, etc., will be on Facebook as well as events, specials, challenges so be sure and LIKE the Very-Effective-Fitness Page :-)

Subscribe For Email........

The Links in this post are all correct....AND am working diligently through the links elsewhere and redirecting them....I am hopeful that this will be completed by next week....and I will most definitely apprise you of when this project is done....In the meantime, be sure and utilize the SEARCH box on this site for any POSTS you are wanting immediate access to but cannot readily locate:

Just type in the box the topic you are searching........

 

Fit Challenge Info:  Fit Challenges Info & VEF Shirts INFO

Lose Your Pants Challenge

 

 

Pages available (can link from here or from pulldown menu below Site title on the top left): Home / Why Workout With Me? / How Effective? Very! How Do I Know? / What Some Clients Have To Say / Training Prices / Measuring Results / Inspiration & Encouragement / Workout Tidbits / Eating Supportively / Healthy & Yummy Recipes / Free Monthly Workouts / Current Fitness Challenge

Other Site Info: Sign up for daily e-mails of updated posts! Check out various PAGES for past posts on specific info by the Page. On Facebook at Very Effective Fitness.  Other Blogs By Me: http://veryeffectivescripture.blogspot.com/

Want to know more about me? Check out: Why Workout With Me? & How Effective? Very! How Do I Know? & What Some Clients Have To Say & Why A Free Blog

Be Sure to Check Out My Favorite Links & Books for Your Journey Lists.....

 

www.facebook.com/pages/Very-Effective-Fitness

One Decision At A Time

  

"When health is absent, wisdom cannot reveal itself, art cannot manifest, strength cannot fight, wealth becomes useless, and intelligence cannot be applied."  ~Herophilos, Greek Physician
 

"It is not one decision that pushes you forward into the next, but a series of small decisions, one following the other, that connects the events of your life into a bigger picture.  Remember that a healthy body is built or destroyed one decision at a time.  It's up to you."  ~Tosca Reno

 

"It is impossible to live without failing at something, unless you live so cautiously that you might as well not have lived at all--in which case, you fail by default."  ~J.K. Rowling

 



"With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift.  Everything is either an opportunity to grow or an obstacle to keep you from growing.  You get to choose."  ~Wayne W. Dyer

 

 

Good To Know:

The "Good To Know" Post will continue to be updated as new Posts are posted & will be placed 2nd to the Current Post for your convenience.....Be sure to check it out to see what's up ...

For the months of November & December, I will only be posting Tues/Wed/Thurs ... Be sure to check this "Good To Know" post for important updates & announcements......

Happy Holidays!!!!!!





 

New WEBSITE at veryeffectivefitness.com is fully functional and ready for your viewing.  You can now access my blog posts via the BLOG Page on the new website or directly at veryeffective.blogspot.com & as always if you want to stay up-to-date on all posts, be sure and sign up to receive e-mail updates.  Any last minute changes to classes, etc., will be on Facebook as well as events, specials, challenges so be sure and LIKE the Very-Effective-Fitness Page :-)

Subscribe For Email........

The Links in this post are all correct....AND am working diligently through the links elsewhere and redirecting them....I am hopeful that this will be completed by next week....and I will most definitely apprise you of when this project is done....In the meantime, be sure and utilize the SEARCH box on this site for any POSTS you are wanting immediate access to but cannot readily locate:

Just type in the box the topic you are searching........

 

Fit Challenge Info:  Fit Challenges Info & VEF Shirts INFO

Lose Your Pants Challenge

 

 

Pages available (can link from here or from pulldown menu below Site title on the top left): Home / Why Workout With Me? / How Effective? Very! How Do I Know? / What Some Clients Have To Say / Training Prices / Measuring Results / Inspiration & Encouragement / Workout Tidbits / Eating Supportively / Healthy & Yummy Recipes / Free Monthly Workouts / Current Fitness Challenge

Other Site Info: Sign up for daily e-mails of updated posts! Check out various PAGES for past posts on specific info by the Page. On Facebook at Very Effective Fitness.  Other Blogs By Me: http://veryeffectivescripture.blogspot.com/

Want to know more about me? Check out: Why Workout With Me? & How Effective? Very! How Do I Know? & What Some Clients Have To Say & Why A Free Blog

Be Sure to Check Out My Favorite Links & Books for Your Journey Lists.....

 

www.facebook.com/pages/Very-Effective-Fitness

Burn Baby Burn

Basic Habits:  Eating 20-30 grams of protein within an hour of waking up in the morning is an excellent way to kick start your metabolism.  Another metabolic booster and support is to eat your largest meals earlier in the day starting with breakfast.  Eating every 3-4 hours throughout the day keeps your metabolic rate stabilized and burning fat.  Ideally each meal should be 15 grams or more of protein and make up 1/3 of your meal with the remaining 2/3 made up of produce and whole grains.  Aiming to eat between 8-10 servings of Fruits/Vegetables daily is another great way to stay on track with your nutrition and support your active body.  Staying properly hydrated daily is also key to supporting your fitness and weight loss goals. 

We are focusing this week on eating every 3-4 hours and in some cases depending on meal(s) and your workouts every 2-4 hours.  Waiting too long between meals will slow your metabolism, stress your hormones, and plummet your blood sugar.  Continuously feeding your body supportively is what levels your levels and is what will rev your fat burning, muscle building machine and make the most out of your workouts!  We're not talking ice cream and cookies here...but SUPPORTIVE choices....If you haven't checked out the Eating Supportively Page then do and all the links provided therein....they are all fixed for your clicking ease and will provide you with information and inspiration and tools to make the most out of all your efforts!  For recipe ideas, check out the Healthy & Yummy Recipes Page

Next week we will really try to hit those 8-10 servings of Fruits/Vegetables so if you want to start looking at what you are really getting in a day take note cause we'll be tweaking that just in time for making those good Thanksgiving Day choices ;-)

Holiday Survival Challenge & This Week's Focus

Be sure and "LIKE" the Very-Effective-Fitness Facebook Page to be in the know about specials, challenges, events, schedules, etc., that might not always get mentioned here on the blog or on the website VeryEffectiveFitness.com.  To stay apprised of all info....subscribe to e-mail blog updates, Like the FB page, and check in on the website from time-to-time.....AND visit the studio for classes to get the most body changing strategies & workouts!

Posted on the Very-Effective-Fitness FB Page yesterday was both the focus for this week for those "stepping up" to participate in the "Lose Your Pants Challenge" coming up January 6th as well as a Survive the Holiday Challenge.  To be sure your week and Holiday season are off to a kicking start, below are those details here too.....

Last week we focused on eating breakfast within the first hour of waking up and eating it every single day ;-) Also, consistent regular sleep .... if you aren't getting it, it not only hinders your metabolism but impacts your hormones as well...

This week start making sure you are eating a meal or snack every 3 to 4 hours to keep that metabolism revving. Target each meal 10-30g protein w/a 1/3 of your plate protein and the remainder produce/whole grains. More info on the how's and why's tomorrow......

 

***

 

For those of you who are looking for extra energy burning solutions to help you SURVIVE THE HOLIDAYS....Let's try this on for size:

Intermediate / Advance Exercisers: 100 full on Burpees (thruster to jack out legs n back to push up ...to standing) 5 days a week every week now through the end of the year ... in addition to your regular workout routines break 'em up, all at once, while you watch tv, whatever you have to do....

Beginner Exercisers: 10,000 minimum steps a day every day, every week now through the end of the year ... in addition to your regular workout routines ... march in place at the stove, at work, in front of your desk if you have to ....

 

 

 

The Importance of SLEEP....

Are you getting enough recovery and sleep?  This is actually as important as the workouts themselves.  You need to recover adequately in between workouts because without recovery you actually are just tearing down your muscle and never allowing it to repair and build!  So, you might as well just skip working out!  Overworking your muscles is as bad for your progress as undereating!!!  Sleep is huge for more reasons than I am even addressing here, but know that without consistent sleep (ideally, 7-8 hours) each night, your body will hinder the work you are putting into your results elsewhere, so try and go to bed at the same time each night and wake up at the same time each morning.  I have two small children, so yes I know this is difficult.....just do your best for your sanity and your body!


"Research found that shortchanging slumber by as little as 80 minutes leads people to take an average of 549 more calories the next day."  from Shape July 2012 issue

Not sure how much sleep your body requires?  Everyone needs a different number of nightly zzz's.  To determine what your body's needs are and what your body clock is set to, forgo using an alarm clock for a few nights and see when you naturally wake up and how much sleep you got.....then just back into when your bedtime needs to be based on when you need to be up in the mornings.  Best results for nightly rest and recovery is to have the same bed time and wake time each 24 hours.


from my 3/15/12 Post Importance of Sleep, Post Workout Snack, & Water Intake:

Here are some excerpts from Women's Health article, "A Hotter Body No Sweat!" by Jayme Moye in the March 2012 issue out now:

"As soon as you slip off your sneakers after a workout, your body starts repairing the 'damage' you did to your muscles.  In fact, it's actually this recovery process--not  exercise itself--that makes you stronger and leaner, says Stacy Sims, Ph.D., an exercise physiologist and nutrition scientist at the Stanford School of Medicine's Prevention Research Center in Palo Alto, California.  'To speed your results, research shows that what you do when you're not exercising is nearly as important as the workout itself,' she says."

Benefit of Sleep
"We know, we know--if you could lose a pound every time you heard about the advantages of sleep, you'd never have to work out again.  But if seven to nine hours of shut-eye still isn't a priority, here's some incentive:

Not only does deep sleep kick up production of tissue-repairing growth hormone, but studies show that lack of it is a weight gain double whammy:  It prompts your body to consume more calories and shuts down its ability to recognize a full stomach.  When you're tired, your gut produces more ghrelin, a chemical that triggers sugar cravings.  'It causes your body to seek quick energy from food to try to keep you awake,' says neurologist Chris Winter, M.D., medical director of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville, Virginia.  Meanwhile, fatigue suppresses leptin, a fat-cell hormone that tells your brain, 'OK, stop eating now.'  For this reason, says Winter, 'prioritizing sleep is probably the best thing you can do, recovery-wise, to meet your body-shaping goals.'"

Post Workout Snack & Water Intake
While the article goes on to talk about the importance of staying on the move, massage, upgrading your post-workout snack, and how dehydration substantially slows your metabolic rate, I am simply going to refer you to Eating Supportively.

I have wanted to relay the importance of sleep on muscle recovery but hadn't wanted to get too technical about it, so when I came a across the simplicity of the explanation in this article I thought it was the best way to share this with you ;-)

BREAKFAST BREAKFAST BREAKFAST

All This Week the focus is on BREAKFAST....Most important meal to your metabolism.....Want to know why? If you eat within an hour of waking up and give your body protein/grains/produce it burns instead of stores.....Need some quick recipe ideas that all take under 10 min to prepare?  

 

Protein Oats
1/2 cup of Steel Cut Oats (can quick cook in microwave)
1/2 ...- 1 TBL Cinnamon
1 TBL Chia Seeds
1 cup of Blueberries or Strawberries or Banana

Greek Yogurt Parfait 1 cup of Fage 0% Greek Yogurt
1 cup of Blueberries
½ cup of Strawberries
2 tablespoons Flaxseed (sprinkled on top of mix)
½ cup of Kashi Go Lean Crunch (sprinkled on top of mix)

Simple Green Smoothie
1 cup of Blueberries
1 cup of Strawberries
3 cups of Spinach (or 2 cups of Spinach & 1 cup of Kale)
1 med-large Apple (or 1 med-large Banana)
1 serving Protein Shake mix (or 1 cup of Fage 0% Greek Yogurt)

 

Want more ideas and explanations?  Check out Healthy & Yummy Recipes PAGE  &  Eating Supportively PAGE

Good To Know PLUS WEBSITE / BLOG CHANGES-INFO.......

The "Good To Know" Post will continue to be updated as new Posts are posted & will be placed 2nd to the Current Post for your convenience.....Be sure to check it out to see what's up ...

For the months of November & December, I will only be posting Tues/Wed/Thurs ... Be sure to check this "Good To Know" post for important updates & announcements......

Happy Holidays!!!!!!
 

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