No matter what time you wake up, 4:00 am, 9, 10, or even noon, we all know what that 2:00pm wall feels like. I woke up at 4:15 today for my workout, downed some pre-workout caffeine, came home to get ready and packed my pre-workout water bottle for work today that I'll drink around 2:00pm, and I'm about to leave to get a coffee for work. Let's just say, caffeine gets me through the day.. (I don't sleep much).
And as I’m not doctor, and I can’t really explain the healthiest option for the overall population (It depends on your own caffeine tolerance), but I can share with you what I do, and let you know the options to avoid.
What not to do:
Don’t go to Dutch Bro’s and get the Blue Rebel, 911 or Double Torture, you’ll either give yourself a heart attack or be at your sugar limit for the week.. This includes avoiding gas station energy drinks like Redbulls and Monsters. Cross that off your list, burn the list, and throw the ashes away. It shouldn’t even be on your mind.
Also don’t get a caramel frap, white chocolate mocha, pumpkin spice whatever thinking it will solve your problems. Again with the sugar.
1st evaluate your diet at the 2 o’clock hour. If you’re feeling like you could fall asleep at your desk think about how many carbs you’ve had so far in your day. Did you have toast for breakfast, oat meal, or red potatoes for lunch? What have you eaten. Because food is energy and if you’re low on energy you likely need food. See where I’m going with this? Evaluate your diet and make sure your body is getting what it needs to maintain your energy levels throughout the day.
2nd Do you like coffee? In the morning I drink my coffee with breakfast. Freshly brewed from my fancy shmancy $10 coffee pot with my $5 winco brand coffee. Talking creamer.. I don’t use any. I like my coffee black and I like to stay below 10g of added sugar a day. Creamer has some sugar. BUT if you absolutely cannot have coffee black, a little dash of creamer will make all the difference and a little creamer is better than the 12 oz Redbull. It’s about the lifestyle. If you want to enjoy a cup of coffee with vanilla creamer every morning then do it. You only live once! And there’s not potential for a heart attack like your other options;) If you’re on the go and wanna stop at Starbs, my order is the 16oz Americano with non fat milk.
3rd If you don’t like coffee there are alternatives to caffeine intake. I’m not going to make any statements about what’s healthy for you here, I’m not telling you it’s the best option. But if I need it, I take caffeine in pill form. There’s also new coffee chewable tablets you can get. I’ll leave the research and rest up to you!
4th pre-workout. I use energize from Beachbody about 30 minutes before a workout and it makes all the difference. I know people who take pre-workout in the morning as well as a coffee alternative. If you want pricing/purchasing information click here:
So that’s pretty much it! I get my energy from FOOD/CARBS/Fruit, COFFEE, (sometimes pills), and PREWORKOUT. Obviously the best option is getting your fuel from natural food sources. I would recommend evaluating your diet, if you need a nutrition program let me know and I can work something up for you. The most important thing to note when looking for caffeine sources is SUGAR.
Your body is a direct reflection of how you eat and what you do to it. You may not be able to tell what's happening on the inside, but everyone can see what you're doing to the outside.
If you have a terrible diet:
Why do we go to the store and buy nice/cute clothes?
Why do we take the time do do our hair and/or makeup in the morning
Why do we stop to sprits ourselves with that perfume or cologne?
Heck, why do we even bother showering?
Because we want to be appealing. We want to look good.
Picture yourself walking down the street, how do you want to represent yourself? Clean, well put together? As someone who takes care of themselves and their wellbeing?
If you take the time to buy nice clothes, do your hair and makeup, or shower even, why wouldn't you take the time to eat healthy and workout?
You're doing more for your body eating nutritious foods and being physically active than you would be doing your hair and makeup every day for the rest of your life.
People can tell when you eat like crap. People notice that your body is physically inactive. You can't hide behind nice smelling perfume, makeup and cute clothes. Your health will catch up with you. Make your body thank you, don't make your body turn on you.
Any time I ever share my love for Shakeology people respond with
"Oh I just get my Whey protein at GNC! So much cheaper!"
I just smile and nod... Because Shakeology is SO MUCH MORE than a protein shake!
I call it my nutrition shake! :)
Lets compare Shakeo with Whey Protein:
Okay so let's start with serving size:
Whey protein 1 scoop =29 grams Shakeology 1 scoop = 42 grams
Calories: Whey Gold Standard 160 Shakeology 160
Sugars: Whey Gold Standard 1 g Shakeology 6 grams
Total fat: Whey Gold Standard 2% Shakeology 3 %
Cholesterol: 30mg Shakeology: <1mg
Protiens: Whey Gold Standard 24g Shakeology: 17 g
Sodium: 60 mg 3% Shakeology: 150mg 6%
Carbohydrates: 3g Shakeology: 17 g
Shakeology's 1 serving is almost exactly 1.5 times the amount as wheys 1 serving, so lets double Whey to make the two equivalent:
Whey servings size is now 42 grams:
Whey calories: 240 calories
Total fat: 4.5%
Cholesterol: 45 mg
Protein 36 g
Sodium: 90 4.5%
Carbohydrates: 4.5 g
(Feel free to check my math, I'm not the greatest!)
Okay so, we can now see Whey Gold Standards has less carbs, less sugar by 3.5 grams, less total fat by 1.5 grams, less sodium by 1.5 %.
Whey also has 45 times the amount of cholesterol, 1.5 times the amount of calories, and 19 more grams of protein than Shakeology.
If you consume that much protein in a supplement on top of your daily nutrition plan with protein in other forms, all you're doing is excreting it and potentially damaging your kidneys.
Consuming 1.5 extra grams, 1.5% more sodium, and 3.5g more sugar is worth Shakeology, and honestly is not a substantial amount greater over Whey. Shakeology's content is meant to boost energy levels and burn fat.
Now lets look at the second side of the nutrition label:
Whey Gold Standard has:
0% Vitamin A
10 % Calcium
0% Vitamin C
Not a significant source of Dietary Fiber
100 % Vitamin A
300% Vitamin C
50% Vitamin D
50% Vitamin E
50% Vitamin K1
100% Vitamin B1
77% Vitamin B2
25% Vitamin B3
100% Vitamin B6
100% Vitamin B 12
You tell me which one looks healthier!
The answer is: It really depends on what you're working for and It depends on your current health status in terms of disease and weight.
The minimal recommended exercise is 150 minutes of moderate intensity exercise per week. (ACSM Guidelines)
But for the average joe with no exercise tests, heart rate estimations, or Vo2max estimations it's hard to know what "Moderate Intensity" means. It's also impossible to tell 2 different people the same value for moderate intensity. Someone extremely over weight is going to have a different "moderate intensity" than someone whose somewhat in shape.
Think of moderate intensity as being able to speak comfortably while exercising. & Vigorous intensity as being out of breath and unable to say more than a few words.
Light intensity would be you're able to sing a song. (The Talk Test)
I myself workout 6 out of 7 days a week for about 30 minutes per day. My workouts range from moderate to vigorous intensity to continue muscle growth, overload and to avoid plateau.
(The following is adapted from the American College of Sport Medicine)
If you are overweight or obese (as 65% of the adult US population currently is), then your goal is weight loss. But let me reiterate once again; Research does not support weight loss with exercise alone. This needs to be a full lifestyle change, INCLUDING DIET.
If you are overweight you should be:
Working out a minimum of 3 days a week, up to 7 days a week.
You should be working at moderate intensity, (able to hold a conversation comfortably)
Workout out for 45-60 minutes per day.
Expending 1200-2500 kcals per week.
Exercise programs should last 6-8 weeks and should be adapted there after to avoid plateau and continue weight loss.
(As program progresses or individuals feel up to it, vigorous exercise can be added 1-2 d/week)
Workouts should include:
Warm up: 5-10 minutes light cardio
Conditioning: 45-60 minutes (weight bearing/aerobic exercise)
Cool down: 5-10 minutes light cardio
Stretching: 10 minutes stretching muscle group exercised.
(There are special considerations if you are diabetic, have coronary artery disease or are hypertensive, email me if you are any of these and I can give you you're recommendations)
The most important thing to consider no matter how physically fit you are, is listening to your body. Understand your limits, but also understand that your body can only go as far as your mind allows it. Working out 7 days a week can be good, if you're not working the same muscle groups every day, if you're fueling your body with enough nutritious food, if you're getting enough sleep and recovery time, and taking the steps to avoid injury.
As always.. feel free to contact me with any questions!
For more nutrition tips and to hear about the workout program I do, email me by clicking here:
Today's blog is written by Mr. Tanner Lowry: BS Sport Science, USAW
Why should I eat small meals frequently? It ensures the body remains in an anabolic state, rather than catabolic.
Anabolism-the body is muscle building and burning fat
Catabolism-the body is wasting away and eating the most readily available protein in the body, muscle
The body is in constant need of nutrient-dense food in order to run sufficiently. If we withhold food from the body for too long, the body goes into a catabolic state.
>>Being catabolic means the body is in a deficit and cannot sustain normal functioning because it does not have a sufficient amount of energy from food.
To avoid this, eating frequently throughout the day allows for a spike in energy and allows the body to remain anabolic, which allows metabolism to increase and you are able to reap the benefits of your resistance training program.
The phrase, "breakfast is the most important meal of the day" is warranted on many levels, especially in regards to keeping your body in an anabolic state. Starting the day off with a solid breakfast jump starts the metabolism and avoids the body entering a catabolic state. A common scenario that leads to catabolism would be eating dinner around 5 or 6pm, going to sleep at a decent hour, and the body uses up the energy taken in through your dinner throughout the night. If you were to wake up and skip breakfast, your body is already in a catabolic state and will continue to be until you eat. If lunch is your first meal of the day, you could be in a catabolic state for 12+ hours depending on the dinner you ate the night before.
Here's the take home point: eat often! It is more beneficial to eat the smallest of things (even if it is not the most healthy) every 2-4 hours than to allow your body to enter a catabolic state and eat away at the muscle you are working so hard to develop.
If you like this and want more, make sure to fill out the connection box below, Workout program, nutrition plan, or questions about joining my team I'd love to hear from you! Also, don't be afraid to like the link you clicked on Facebook and/or throw a comment on there too!
Rule of thumb: Eat a serving of veggies at every meal! Healthy skin, healthy hair, weight loss, vitamins, it's beneficial in more ways than one!
Yesterday's veggie intake:
Breakfast: Omelet with 1 cup spinach
Snack: broccoli, cucumber, celery mix
Lunch: Salad with pepper, spinach, and chicken
Snack: Shakeology nutrition shake with added spinach
Dinner: Turkey patty with 1 cup green beans
Snack: Protein shake
Good Veggie options:
I felt sort of guilty at first, taking a blog away from health and fitness to share this one. But then I realized it's selfish of me, really. It's selfish to keep something to myself that has changed my life so much. Something that has given me so much current relief and excitement for the future.
I've worked a job I hated for 2 years. It stressed me out and drained my positivity. Instead of continuing to work somewhere that made me entirely unhappy, I quit and began a journey that that I wouldn't change for anything!
You hate your job, or maybe you're just sedentary in your current position. Maybe your salary, minimum wage. Full time or part time.
Do you want to stay home with your kids? Maybe you want to travel whenever you wish.
Move up at your own pace, be your own boss, work your own hours.
Beachbody coaching gives you the financial stability and the freedom to work whenever, where ever and for however long you please. Hear me out, because this has truly changed my future.
As a Beachbody coach I help change lives. I motivate and inspire people on their health and fitness journey. I help people lose weight and get started on a new lifestyle. It's not only financially rewarding.
You don't need to be certified, have a degree or have reached your fitness goals.
We have all the training and support to become successful and grow this into a business.
Hundreds and hundreds of coaches have made this into a full time income. They've quit their jobs and then helped their spouses quit theirs. This business has more potential than any other job. Move up at your own pace, be your own boss, work your own hours.
If you're interested in hearing more, request to join my free 3 day sneak peak into coaching Facebook group. I'll be sharing what it means to be a Beachbody coach!
(No fee, no obligation, come check it out)
If you need any help with these tricks or want to try the exercise/nutrition program I'm on, feel free to email me!
I use to think I'd never achieve the stomach I wanted. Once I got my diet and exercise COMBINED and complimenting each other it started to happen.
Here's a rule of thumb I go by:
High carb days= Cardio days
Low carb days more protein and fat= weightlifting days
Email me with blog ideas, questions or program inquires!
You can still be on your fitness journey and have a social life. You just have some decisions to make in terms of how much you participate. Alcohol is a huge contributor to weight gain and inhibiting weight loss.
If you have blog topics you'd like me to post, questions about a blog or want to hear about my nutrition/fitness program feel free to email me!
My first tip would would be, if you’re bored get up and do something! If you’re bored, at that very moment, you’re not doing anything beneficial for your life or others. If you’re bored go and workout, go and read a personal development book, make something for someone. I honestly don’t remember the last time I was bored. My schedule is always so incredibly packed with tasks that are moving my life forward, I don’t have time to sit and be bored. I hope this sounds more motivating to you then it does conceited!
BUT if you are bored, sitting around watching Netflix or doing homework and you want to turn to food, I have 7 more tips for you!
It’s strange that your mind tricks your body into thinking it’s hungry when you’re not expending very much energy.
It’s so important on a weight loss journey to eat consistently, but eat nutrient dense foods. More often then not, eating when you’re bored turns into an entire bag of chips or box of cookies. So that leads to...
Tip 2: Don’t have an entire bag of chips or box of cookies in the house.
Tip 3: Have readily available healthy foods. I even prepare fruits and veggies so I can grab a baggie and go. If the food requires too much prep time you’ll go for what’s most convenient.
Tip 4: Drink a glass of water. When you’re thirsty it can feel the same as when you’re hungry. Also, fun fact, when you’re thirsty and your mouth is dry or you need water you’re already dehydrated! Drink up!
Tip 5: Protein shake. Often bored eating comes with sweets cravings. I drink a chocolate recovery protein shake that takes away all my cravings and makes me full right before bed!
Tip 6: Research some alternative snack items that are still appealing and wont make you feel guilty about bored eating. (I think I just came up with tomorrows blog)
Tip 7: Leave the house! If you’re doing homework at home, go to the library or the coffee shop. If you’re watching Netflix, get up and go for a walk outside.
Tip 8: If you can’t turn off the TV, do jumping jacks or crunches every commercial or every 10 minutes. This way you’ll expend more energy and actually be hungry for real! : )
Whether you're going to be on the road or flying to a tropical destination, it's not impossible to keep up on your workouts and clean eating. Like I have said a million times over, and will continue saying forever, it's all about the lifestyle. Learning how to fit a healthy routine into your life permanently will be the most beneficial thing you do for yourself.
The people who know me know that I am always on the go. Over the years I've been between Africa, Nicaragua, Hawaii, New York, trips home across the state, trips to Texas, Nashville, etc... do you wonder how I do it all and still keep my healthy lifestyle?
The times I'm not traveling I have a 95-5% diet, meaning I eat healthy 95% of the time and 5% I treat myself, (It often turns into 100% clean eating). When I'm traveling I follow more of an 80-20% rule. I find it intriguing to find local healthy options where ever I go. A large part of vacationing is enjoying the food, but the food doesn't have to be the local garbage.
The biggest advice I would give about your diet when you're traveling, is enjoy the most delicious local healthy options 80% of the time, and indulge 20%.
Another tip from my personal experience, I bring healthy snacks or go to the grocery store when I get to my destination and stock up on protein bars, bananas, dried fruit, apples etc. so when I'm hungry I don't turn to a bag of chips on the beach. This is also a good technique to help save some $!
I never use traveling as an excuse not to exercise. When I was volunteering in Africa I went on a run a few mornings a week when time allowed. When I was in Hawaii I went on a run every morning before I hit the beach. When I stay in hotels I have the luxury of using the mini hotel gym. In Nicaragua I was walking every day and doing yoga. Where ever you go there is always going to at least be a beach or road to run on, a grassy spot to do abs and/or burpees, or a pool to swim laps in.
Even better, over the last 5 months (since I've found my obsession in Beachbody) I've been taking my 21 Day Fix workouts with me everywhere. I'm able to stream them online so I can do my workouts from my phone, kindle, ipad, or laptop, anytime, anywhere. And the awesome part is, it's only 30 minutes. So it doesn't take up a ton of vacation time!
My friend Jade and I are getting ready to embark on a 6 day road trip from north to south states. I'm excited to see what cool places we can find to enjoy a nice workout and healthy meal!
If you have any questions or topics you would like addressed on my blogs, please feel free to send them my way!
I honestly get this daily. And although I want to help everybody that comes to me, there is just so much to nutrition and it's something that should be so specialized to you, there is just not one answer for each person. (And to be honest not enough time in my day to be creating special plans for everyone)
Something I don't understand is..
People pay hundreds and hundreds of dollars for nutritional advice and specialized programs and I'm over here sending them out for free.
My question to you all is, what cost is too much when it comes to your health?
Is an affordable program cost determined by the amount of time you will be utilizing it?
I'm here to provide tips and tricks to a healthier lifestyle, because it's my love and passion along with helping people. If you have questions about your current diet or need help tweeking it I can do that.
But this is what I have to offer:
A lifelong specialized diet plan to fit your energy levels, schedule, and weight loss goals.
EVERYTHING you will need to answer all your questions and my free coaching for life is only $165.
How much is too much when it comes to your health?