Wicked Wednesday: Feeding "the Beast" (a.k.a. Your Workout)

What to eat before and after your workouts to boost your energy, lose inches and build muscle.

If you workout in the mornings, remember NOT TO SKIP breakfast. Your metabolism needs a jump start - which can be accomplished with as little as 1/2 a banana and OJ. Eat a small snack of 25 grams/100 calories before your AM exercise and then follow up with a good breakfast.

Check out the TODAY Show website for more tips on what to eat for those mid- and late-day workouts, as well as throughout the day!

Wicked Wednesday: Fact from Fairytale

Did you know that the "No Pain No Gain" approach towards exercise is a bunch of hooey?

Yep. Turns out that's not the only fitness myth we've been told over the years. Celebrity fitness trainer Harley Pasternak debunks six of these myths:

Myth: No pain, no gain
Harvey explains: "While resistance training can be intense, and some level of discomfort may occur, pain is not required for a successful workout. It’s also important to note that pain can be a warning sign of an exhausted muscle or torn ligament."

Myth: Stretching before a workout will reduce the risk of injury.
A 2002 article in the British Medical Journal noted a lack of supportive evidence concerning stretching as an effective preventative for muscle soreness or injury. Despite this, many sports medicine specialists still support and encourage flexibility training - such as that found in yoga and martial arts. The American College of Sports Medicine recommends people follow a basic stretching program two to three days a week.

Myth: The best time to work out is early in the morning.
In truth, it doesn't really matter when you exercise - JUST DO IT.

Myth: If you’re not going to exercise intensely and frequently, exercise is a waste of time.
"...the human body burns fat most efficiently at our target heart rate (which is 80 percent of maximum heart rate). Even 25 minutes 5 times a week can get you major results and change your entire status of health....[however] the body must be regularly challenged for further change and adaptation."

Myth: Exercising the same body part every day is the best way to increase strength.
You need to change up your routine to keep your muscles working and evolving.

"Example: Many people think they need to exercise just their lower abs to reduce a potbelly. Actually, while ab exercises define muscle, cardio exercises burn fat. A cardio workout on an elliptical machine will do more to tighten the waistline than a round of crunches."

Myth: Running is the best way to get in shape.
"...there is no “best” way to get fit...if you burn more calories than you consume, you will lose weight."

Myth: Heavy weights make big muscles and small weights make lean muscles.
"If you’re using free weights, there are many different variables — sets, reps, tempo, intensity, rest, exercise selection, duration and frequency — that can all be adjusted to achieve optimal results without looking too muscular. Choosing various core stabilization exercises, including stability ball push-ups or single-leg squats, will burn more calories, have a smaller likelihood of increasing muscle mass and be much more likely to lead to a lean and toned physique."

Don't forget to tell us about your fitness routine in the comments section!

Chugging along

I've been extremely busy, but I haven't stopped working out.  How about you?

Tell us about it in the comments.

Back on track literally...

New years resolution, here I come

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It's February! Let's keep going

Well, I know for a fact I lost some weight and a little around my mid-section with the help of my friends here at TwitterPTChallenge, but it wasn't enough.

I'm an Air Force Reservist and we're required to maintain the same physical fitness standards as our Active Duty counterparts.  The standards are measured by taping your waist, running a 1.5 mile run, crunches, and push-ups.  Well, I was 1 inch over where I need to be for my waist.  Big deal, right?  Well it meant I had to run my 1.5 mile run in 12:30 vs 15:30 minutes.  That is HUGE difference.  I simply could not physically run that fast!

Even if I had passed the test, I would want to continue this effort.  I'm pretty confident I can shed one more inch in the next 8 weeks.  So, let's get back to work and go beyond making this a New Year's resolution. 

 

I do need some help with this though - drop me an e-mail at dan dot mosqueda at gmail dot com if you want to participate as an author on this site.

Leave your workout results in the comment section.

The Last Day of the Month

Can you believe it's January 31st? We got through the month!! And not only did we get through it, but speaking for myself - I'm on a roll. Working out is no longer this special thing that I'd have to force myself to do every now and then. 25-Days after I first issued this Twitter Fitness Challenge, my attitude has completely flip flopped. Now working out is ingrained in my daily habits. It's not that I work out every day, but I do try to work out most days. Then when I take a rest day, it's not because that's the normal thing to do. It's the exception.

Where to go from here...? Forward. I plan on keeping this up. It feels amazing. I'm noticing significant results that I only want to keep improving. As for this blog, to be honest - I just don't think I can continue to make blogging about my workout progress a priority. This challenge, for me, was about kick-starting a new fitness regime. I've done that. You all helped immensely. I want to thank each and every one of you for just being there and participating and helping me to feel accountable. I'm proud of us all.

After this morning's workout on the treadmill, I only have one more workout until I reach my 25-workout goal. That one workout is going to be knocked off my list with a beautiful video yoga class tonight. Then I'll gladly be patting myself on my back. How are you doing? Please post your thoughts, progress, and accomplishments in the comments section below. Rock on!!! ;)

Wicked Wednesday: One-Month Plateau

You've been at it for one month.
You've been exercising, eating healthier, just getting into the groove when BAM! you hit a brick wall.
The One-Month Plateau.

The following excerpts are part of The Joy Bauer Fit Club, found on NBC's The TODAY Show Here's how TODAY's nutrition and health editor says we can break through the one-month plateau:

"The one-month milestone can be particularly challenging as the newness of a diet has worn off and people tend to loosen up on the reins."

Here's how you can boost your metabolism, shake things up a bit and continue on the road to success:

Change Your Exercise Routine
"Try adding an extra 10 to 15 minutes of cardio exercise to your daily routine. You'll burn at least 50 additional calories. Also, add two to three days of strength training. As your weight goes down, you not only lose fat but also a small amount of muscle. Since muscle is critical to keeping your metabolism revved, losing it can reduce your metabolic rate and hinder weight loss."

Keep Your Mouth SHUT
"After following a diet for a few weeks, we often loosen up and begin to grab this and that...try to eat mindfully and consider keeping a food log for accountability. Also, pay attention to your beverages (alcohol included), as well as what’s going into your coffee and tea."

Cut Out The Dinner Carbs
"You'll save a few calories when you omit pasta, rice, bread, potatoes, corn and peas from your dinner. Instead, fill up on lean protein and lots of plain (no fat added) nonstarchy vegetables like broccoli, carrots, peppers, spinach, cauliflower, zucchini and lettuce."

No Nighttime Snack!
When you're through eating dinner, put closure on food by drinking an herbal tea or other decaf tea. You can also try flossing and brushing your teeth... You may even want to try the Crest Whitestrips after dinner —you have to keep them on for 30 minutes and you probably won't WANT to eat after you take them off. If you must have something in the later evening, stick with low/no-calorie options like sugar-free/fat-free Jell-O.

Don't forget to post your daily progress in the comments section!