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
Burn Baby Burn
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 ;-)
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.....
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......
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 ....
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:
"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 ;-)
"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)
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 ...
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 :-)
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:
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/
.jpg)
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
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.....
.jpg)
No comments:
Post a Comment