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Bringin’ Back Your Mojo

It’s so easy to get into a routine and feel like you’ve hit a plateau. Your body is not changing, you aren’t as energized as you used to be and you just go through the motions to get in a workout.

What’s it going to take to inspire you again? You need to re-ignite your mojo. Two solutions:

Get Out Of Your Comfort Zone

If you find yourself doing the same exercises week after week, in the same sequence, your body is going to adjust. Monday cardio, Tuesday Tabata, rest Wednesday, Thursday Tabata, comfort-zoneFriday cardio. There is a lot of comfortable anticipation and you may have stopped pushing yourself hard in each workout. It is critical to get out of your comfort zone. Change it up.

Instead of running on a treadmill for 30 minutes – change it to intervals. 5 minutes at 6mph, then 2 minute sprints at 7.6mph and repeat. Keep that going for 30 minutes, increasing your speed a little more each set. You will be much less bored and your body will be shocked into having to react to a new movement.

During your HIIT class, contract your abs the whole time and set yourself a goal of jumping the highest in the class…measure it – seek it out. Push yourself.

Keeps your muscles and body guessing…and readjusting…and changing.

Find The New

I was in my normal weekly routine (with a few summer schedule quirks) and scheduled to teach Tabata outside at my pool club and no one showed (tough summer vacation schedules!). Instead, the tennis director offered me a one hour private session. Holy kicked-my-ass. I was so rejuvenated, pumped up and excited I could not contain myself. I had a perma-grin the remainder of the day. I was so energized from the change, I came home and ran another 40 minutes outside (which I also never do) – from pure exhilaration of something new and challenging my body in new ways.

Find something new to get you excited. Try rock climbing – go for a hike – try a new class – something to remind you how much fun it is to challenge your body.  Change your playlist. Set yourself a new goal – “I will run 3 miles in 26 minutes.” Find a partner in crime and run on the beach – or try kick boxing.  There are so many clubs, gyms, boutique studios that offer free or reduced trial classes. Take one week and try them all: Barre, Trampoline, HIIT, Yoga, SLT… call it your exercise renewal.

You will be exhilarated by the change and it will trickle down into future workouts.

Finding the new will give you that extra spring in your step and change in your body.

 

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Sick Of It

athlete-fatigueDo you work out, eat well and take care of yourself yet often find you are sick or tired all the time?

Despite taking such good care of your body, if you are an avid exerciser and fitness enthusiast you can actually break down your immune system with overtraining. Many factors associated with overtraining compromise an athlete’s immune system. In fact, upper respiratory infections are actually very common in athletes.

This was a big topic during the training for my Nutrition Certification I just completed this past week. Let’s break it down.

What Happens?
When you exercise, there is an increase in stress hormones which leads to high inflammatory markers (bi-products of chronic stress). There is also a decrease in innate and acquired immunity.

Interesting Fact: 90 minutes after strenuous activity, your immunity is the lowest and you are more apt to get sick! It’s important to refrain from putting your hands near your mouth or eyes (the most susceptible areas of the body) post exercise & wash your hands immediately.

How Do I Keep The Sickness and Fatigue Away?

Protein
Protein is a key component to building immunity. Make sure you are getting adequate amounts. Your daily protein intake should be between 0.8-1.8 grams per 2.2 lbs. The high or low range depends on your activity level. An average adult needs about 0.8 – 1.2 g/2.2 lbs. where a strength athlete needs between 1.4-1.8 g/2.2 lbs.

Example: For a 150 pound active woman: divide 150 by 2.2lbs and multiply that number by about 1.2 grams of protein. Total = 82 grams of protein per day.

Vitamins and Minerals
There are several vitamins and minerals that work as anti-oxidants and help keep your immunity strong including Vitamin A, E, B6, B12, C and Folic Acid. Zinc and Iron are also important, but they should be ingested in moderation as too much can actually have the opposite effect and lower immunity. Most of these vitamins/minerals can be ingested in the food you eat: green leafy veggies, beans, eggs, dairy, lean meats, fruits and whole grains.

Ingest Carbs
Eating carbs post-exercise is said to help build your immune system and reduce stress hormones. We are not talking about eating a box of crackers or bag of pretzels – try to keep to “real” foods such as fruits, veggies and healthy grains.

Stay Hydrated
Staying hydrated is critical to helping your body function. Dehydration can be the main reason for fatigue. When you exercise, especially in hotter weather, it’s important to rehydrate 125-150% of fluid loss during exercise. Thirst is regulated in the brain. You are already very dehydrated when you even begin to feel thirsty.  You have to stay ahead of it.

Probiotics
I have professed my belief in probiotics for years – studies suggest probiotic and prebiotic ingestion in athletes reduces sick days.

Polyphenols
Polyphenols are abundant micronutrients in our diet, and evidence for their role in the prevention of degenerative diseases such as cancer and cardiovascular diseases is emerging. They are said to be great stress inhibitors and promote immunity. These can be found in foods like kale, hot peppers, onion, apples, etc. Here is a list of 100 richest dietary sources of polyphenols.

Sleep
As I preach to my clients all the time, adequate rest is crucial for an athlete’s recovery and keeps stress hormones low and repairs mental and physical function. Consistent sleep patterns and getting enough sleep to repair your body is crucial in keeping your immunity & performance levels high and stress hormones low.

Stress
And of course, keeping regular stress at bay is a big component. The more stressed you are, the lower your immunity levels and higher your fatigue. Your body may even start to hold onto some fat. The unfortunate result is when we are chronically stressed by life crises and work-life demands, we are prone to getting an extra layer of “visceral fat” deep in our bellies.

Nutrition is a big component of your day to day. It dictates everything – how your body responds to stress, your energy level and a strong immune system. Getting enough anti-oxidants, keeping stress levels in control and being able to replenish & repair your body are key to optimizing your health and energy levels.

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How To Eat Healthier & Lose Weight In One Hour

Let’s have some fun!
Poster FINAL 2

Nutrition Busters Seminar:
April 22nd, 7:30 – 8:30 pm
@ Momentum, 33 Union Place, 3rd Floor, Summit

Registration required, space is limited!   
Click here: www.Nutritionbusters.eventbrite.com

Topics include:

  • Understanding confusing food packaging labels
  • Making healthy choices
  • Carbs vs. fats vs. proteins
  • What does it all mean?
  • A bit on fitness
  • Losing those extra “X” pounds

Light, healthy refreshments served by Paolo’s Kitchen

 

  • Mariana

    It was very helpful the seminar thank u so much!!!

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