Are You Self-Sabotaging Your Workout?

Many of us feel the well deserved twang when eating something indulgent after a workout. WAIT!!! Are you self-sabotaging all the hard work? Some of us tend to overindulge and negate the calories we just burned. The result is no weight loss and EVEN WEIGHT GAIN!!!!

If you are eating more calories following a workout than you burned – you are what we’d call a compensator. You eat to compensate for your workout, but may be falling into a psychological trap of rewards rather than refueling. Here are some tips to stop compensating.

First plan your meals, at least for a little while. See where your daily slumps are. Do you need a nutritional snack at 10am? 2pm? to make it to your workout after work? Do you eat every 2-4hours? Small snacks? Get enough protein and fat throughout the day? Are you eating nutrient dense foods so you’ll have the energy to finish your day without feeling deprived?

Next check your beverages. Do you drink enough water throughout the day? How much caffeine are you drinking? Caffeine will set you up for those slumps and create a cycle to feed itself. You’ll need more and more and then not sleep and then need more. See how it works?

Find non-food rewards to give yourself. You may be bingeing because you feel like you deserve something special…and you do, however if food was used as a reward in your life, especially those sweet treats, it may be time to stop that cycle. Find other ways to give yourself a special treat.

It helps to make sure you eat a good pre and post workout snack. AND consider if you burned off 250 calories in a workout, that really only a granola bar. So eating a heaping portion is more than you burned. Often people will be more hungry because what’s called post exercise energy consumption – however if you have planned pre and post snacks and have a solid eating schedule throughout the day usually exercise isn’t a binge creator – that’s the psychological piece of I deserve it.

Healthy Weight Loss Goals

So you’ve been working hard and know you’re no the right track, but now it’s time to morph your new year’s resolutions into your life. It’s getting hard to maintain the motivation to keep up the new year pace. That sounds great! AND that’s how it happens day by day and new behavior by new behavior. Here is a guideline for losing weight to help you plan for the next few months and bring this lifestyle into your week.

10-12lbs in 12 wks is doable. On average you want to aim for 1-2lbs per week. So you might be better off giving yourself 14wks to allow for set backs. There will be some weeks you lose more and some less. We all cycle so that usually isn’t something to worry about unless you aren’t seeing loss. I find most of my clients (men and women) lose about 3wks a month and gain .5 or so 1 wk a month on average.

Sometimes the last 10 lbs can stick. If this is the case look at diet and see if there is anywhere you might be getting hidden calories or extra salt. Alcohol is another big place to cut down or out when looking to lose the last few pounds toward your goal. Use this as a guideline to help you determine healthy weight loss to keep it off.

Planning for Fitness Success

This week’s idea for healthy living = PLANNING

It’s Fall, back to school, and illness season. So planning will be key. If you haven’t paid things forward it will matter that you determine your strategy to get through the season and how to maintain workouts if you get ill. How will you adjust your schedule for busy days or days/weeks you feel like crap. Falling completely off the wagon doesn’t seem to be the best option because most have trouble getting back on – Damn horse ran fast after I fell off – SO … here are some tips for planning balance in your life.

1)      Determine what you can do – maybe you usually workout an hour but the first week of school or during a big project it might be 30min a day or 2 15min segments. Maybe find activities that you can include for calorie burn like parking and walking or picking events with friends that include activities to participate in.

2)      Pay attention to food – if you aren’t working out as much or hard you may need to cut back on calories – often easier when sick than during a busy time. So just notice and maybe choose the salad and lean chicken, smaller portions, or eating less snacks throughout the day – don’t go too long between meals or you’ll tank your blood surgar.

3)      Know this is how healthy living works – life happens, we get sick, go on vacation, have a whole town party for a week where we dress up. Give yourself a break and keep postive. This is the stuff that makes life worth living and if you can strike the balance between healthy eating, working-out, and living you are doing it. Your horse won’t take off with your wagon – you’ll have no trouble living the fitness lifesytle if you have put some effort into planning for life.

Quick Reminder on Benefits of Exercise

Sometimes it’s easy to forget that starting exercise doesn’t have to be overwhelming AND there is good reason to consider adding it to your life if you haven’t already. Here’s a quick reminder on some benefits and how to get started with short bouts of movement.

Exercise has so much potential to make your life better – less stress, sickness, and disease, not to mention, endorphins (body’s morphine), endocannabinoids (body’s pot), and it just feels good to have completed something that makes you sweat. Life gets a little easier when you take the time for you each day even if it’s just minutes. Fitness goals can be accomplished in intermittent bouts of exercise, you know so take some time to do just a little here and there until you’ve reached your daily goal. You can do this and it doesn’t have to be overwhelming to start.

IF you are still struggling – See me. Let’s look at your obstacles and maybe pare down your goal.

IF you are feeling pretty good about your current health place – EXCELLENT!!! You’ve put in the hard work to make the change and now it’s becoming habit. Work on continuing to solidify and look at timing to add another layer of healthy change on – for example: it’s often easier to focus on diet or exercise to start with, once your fav becomes easier to stick with you add the other component. This helps you stay focused and challenged. Loss of motivation happens just as easily from boredom as difficult tasks.

How Does Your Garden Grow?

As we move closer to the official date of summer I thought it would be good to discuss gardens. Not the gardens in our yards, on our balconies, and growing in pots, but the garden that is your body.  Just like planting a garden good health takes tending. We have to work to get it to elicit the juicy fruit of health. Here are a few ways to make sure you have planted the right seeds in your fitness-garden. What fertilizer did you give it? Quality fuel goes a long way. It is important to choose clean, whole foods – things as close to their original composition as possible. This doesn’t have to be burdensome. Shop the perimeter of the grocery store and look for items with the least amount of ingredients.

I have been learning about how our nutrition impacts our physical and mental health. One tip to eating more healthy and emotional health is cutting out added sugar. According the Wall Street Journal “Most women should limit sugar intake to 100 calories or six teaspoons, a day. Men should limit their consumption to 150 calories. … A 12-ounce can of cola has 130 calories or eight teaspoons” These recommendations come from the American Heart Association. This recommendation is about the extra sugar added to our foods, like added sugar in dried cranberries (and other fruits), juices, crackers, chips, and cereals. Naturally occurring sugars aren’t on our list however it can be tough to pick them apart from added sugar. The best way to help figure it out is look on the label. Any food with added sugar comes out of your cart.

Then there is fat. There is research to support that our bodies need fat. It is known that many processes and vitamin absorption requires fat, however it can be confusing to determine what fat is a “good fat”. Typically, we want the fat in our diets to come from polyunsaturated fats (avocados, olive oil, nuts) and only about 10% of our daily intake to come from saturated fat (animal products). The omegas – 3, 6, & 9s – are also important to healthy function in our bodies. Things like wild salmon and nuts provide some of these luscious fats. So pay attention to the type of fat you are consuming, it’s a big part of good health and helps you feel more satisfied after a meal.

Food is an important component to good health – in fact without a good diet great exercise won’t take you far. You need good nutrition to get the great exercise. However exercise is the other half of the equation. So now that you have considered your food intake and have “planted seeds” of good nutrition it is time for adding exercise in.

Exercise allows our body to move through joint range of motion, build strength, bone density, and heart health. It helps our metabolism stay elevated and helps us create efficient metabolic pathways through our energy systems. All of this translates into feeling better while we do fun things in our lives. Some of us enjoy hiking, shopping, biking, kayaking, playing with the kids or grandkids or neighborhood kids, gardening, walking our dog, chasing our cats, exercise is the piece that makes all of these activities more enjoyable. You can begin by walking daily, adding in strength 2-3 times a week, increasing your current intensities or speed. The key is you just need to start. I have some links below to help you customize your needs.

See some of my older posts to get started on a new workout (here’s a quick search I did). I have some specific workouts up as well. Just search www.superiorworkout.com to find them in old blog posts. I also have a number of exercises with safety tips and equipment buying tips available on my video blog. If you have a specific question about a workout, let me know and I’ll be happy to answer your questions.

So as we come upon summer solstice how have you planted your garden of health? Are you feeding yourself well? Are you exercising hard enough, often enough, enjoyably? Now is the time to re-evaluate where you are and where you want to be … you’ll be amazed at the harvest you’ll reap with a little planning.

We’ll check on your garden in August (8wks) and see if it needs some weeding and then in September (13wks from now) to see what kind of harvest you’ve pulled in over the long days of summer sunshine.