Don't Forget to Warmup!

I very much dislike warming up. One of my least favorite things to do before a workout. Despite this though, it is a necessary evil.

I always took warming up for granted. Whether it was before a football game, track meet, or just a basic workout or run. I was never really convinced that it contributed to physical performance or muscle health. "Well you know, it's just a part of the process," they say.  When you have this mindset though, what happens when you don't have that coach or trainer telling you to perform your warmup...will you take the time to do it?

Warming up could be the sole factor preventing you from having great workouts, reaching those personal bests, and most importantly, keeping your body healthy. All it takes is 15 minutes before your workout- even 10 is sufficient if that is all time allows! Why not do something that will help you lift heavier or run faster. It's worth the time if you think of it that way!

Let me try and convince you. A few things jump out in regards to warming up. It helps increase your heart rate, increase your blood circulation, helps prepare muscles to work together, and once again, 'warms' those muscles up to prevent injuries from happening. It's important to move around a little bit before your exercise because as the blood circulation increases, that will make the muscle fibers more flexible, and allow them to work at maximum potential. An example I've heard time and time again: During the winter, in negative degree temperatures, are you going to hop in your car and just start rolling? Or, are you going to let it run for a little while to warm up so its not making all those funny noises the entire time? On top of being better prepared to work out, warming up ultimately leads to the reduction of the dreaded risk of injury. I know nobody wants to go down that road. 

I left one reason out of the last paragraph because I didn't feel like it was a physiological response that your body goes through from warming up. This reason I have is mind is more so mental. Warming up definitely provides a mental stimulation prior to working out. Personally, I know multiple times I have gone out to the gym, hopped on the bench or squat rack and just started to go after it.  I can honestly say whenever I do that I just can't seem to get the mojo going. I feel like I need to take 39 scoops of pre-workout or something to make anything happen. When I warmup (despite not enjoying it one bit), getting that sweat going and blood flowing always makes me pumped up for my workout to come, both mentally and physically.

It's something worth a try! Next workout, throw on some of those pre workout tunes, bite the bullet, and try and get a quick warmup in. It will pay off, trust me, especially in the long run.

Here are a few warmup examples:

1)Band warmup: enclosed band

2)Pull aparts x15

3)Upright rows x15

4)Band over rows x15

5)Bent pull aparts x15

6)Band squats - band under feet and over shoulders x15

7)Knee shuffle x10 each way-

double loop band right above knees

8)Band clamshells- keep band around knees, lay on side with knees bent slightly and rotate superior leg upward 

Body weight warmup: 

Push-ups x15 

Squats x15

Burpees x15

Run in place 30s 

Repeat 3 times 

Keep it easy: 

Jump rope, a great way to get the body warmed up and to get the muscles working synergistically  

Casual: 

Walk on a treadmill for 5-10 minutes

Add incline if possible

Engage the arms. The move you move them, the better!

Be creative, choose something you don't hate too much, and get the juices flowing!

   

#trips

Sugar These Days

70% of Americans are overweight.
33% of Americans are obese.
On average, 150-170 lbs of sugar are consumed per individual each year....say what?!

America as a country has grown in many ways over the years, including the size of the citizens waistlines. Now, I'm not trying to rant about how fat America is now a days, but rather to point out one of the major culprits of why that is. Sugar. More specifically added sugar which is not found naturally in foods.

So why would sugar be added to food in the first place? Well, it tastes good! Sugar is added to enhance the flavor, combat bitterness, improve color and preserve the product. It is shocking what contains sugar these days. If it is a processed food, chances are sugar has made its way in.




What is refined sugar?

Refined sugar is a simple carbohydrate that contains 4 calories per gram. I like to compare it to refined grains such as white rice and white flour. These grains are stripped of all the important vitamins, minerals and fiber and left with nothing but a simple carbohydrate that leads nothing for the body. Added, refined sugars are similar. It all starts with raw sugar usually from sugar cane, corn or sugar beet plants. This raw sugar goes through a process to remove all color compounds and impurities. We are then left with white, refined sugar. Doesn't sounds too bad, right? There are definitely worst compounds out there for sure, but the problem at hand is that sugar is in EVERYTHING these day. Too much of anything is never good...and too many people are consuming too much sugar (150-170lbs a year!!) Many times, they aren't even aware that every single thing ever that they are consuming now a days, contains sugar...too much sugar. That may be a slight exaggeration, but really not that far off.

Health speaking, refined sugar has ZERO nutritional value. No vitamins, minerals, fiber. Nothing. It is merely a simple carbohydrate that contains 4 empty calories per gram that may be used for energy...if you're lucky. If calories of any kind do not contain any nutritional value, there is a really good chance it will be stored as fat, or have some other, damaging effect in the body.



What does sugar do in the body?

Lets first clarify that added sugar is usually what we refer to as table sugar (white and granulated) and is composed of sucrose. Sucrose is a disaccharide that contains the two monosaccharides glucose and fructose.
              1. Glucose is the human body's primary source of energy. Your brain needs it. Because of this need, your body will make sure you have it by breaking down carbohydrates in the diet. The best carbohydrates for this process are natural whole foods because it will not induce an insulin spike that simple sugar does. (all has to do with glycemic index/load--future post)
              2. Fructose is naturally occurring in honey, fruits and some vegetables. It is almost 2 times sweeter than sucrose. This is why many added sugar sweeteners contain a higher percentage of fructose than glucose. One fine example, and perhaps the greatest offender of them all, is high fructose corn syrup (HFCS). The problem with fructose is that, in excess, it can overload the liver, damaging it in the process. This fructose (in excess) will be stored as fat, and research shows that the fat is usually stored in the liver (high risk of non-alcholic fatty liver disease), and around the abdomen (high risk of diabetes, metabolic syndrome, etc). Like I said, fruit contains fructose naturally, but don't worry, you wouldn't be able to consume enough fruit to cause 'fructose damage.' It's that highly concentrated HFCS and other sweeteners and syrups we are worried about.


So, lets say you eat 5 twizzlers, the pull and peel kind of course, and you feel great. Yummyyy. But, what happens internally, and once it is metabolized?

First, your pancreas senses the influx of sugar in the blood stream (increase blood glucose) and releases the infamous hormone, Insulin. From here, insulin can take one of two paths:
             1. store the glucose as glycogen in the liver and muscle for future easy accessed energy- yay!
             2. store the glucose as triglycerides in adipocytes (a.k.a fat)- not so yay!
 
A lot of what determines the fate of glucose depends on genetic predisposition, and what else you have eaten lately. If there is enough energy stored as glycogen already, then chances are the fat cells will be fed.

Many times the pancreas releases a little bit too much insulin due to the sudden surge of blood sugar and metabolizes all of the blood glucose leading to hypoglycemia--> sugar crash! So, first, the increased blood sugar is metabolized by insulin for energy (if not stored)--sugar high--then, the insulin keeps going and going until there isn't enough left for the body--sugar crash. This leads to wanting more sugar! It's one of those vicious cycles.

How can you tell it has added sugar?

Take a look at the label. Look under the nutrition facts in the ingredients list. It is not always fair to look at the line in the facts stated 'sugar' because that will include all of the natural sugars as well. If you were to look at a nutrition label for an apple it would say it had something like 14g of sugar in it. This is all natural fructose, so we won't harp on that. We are talking about the sugar added to those goodies in the plastic wrapping. Here are a handful of the ingredients that mean sugar:

                   -sugar                               -cane sugar                            -dextrose         

                   -corn syrup                       -evaporated cane juice          -fruit juice concentrate

                   -brown sugar                    -crystalline fructose              -sucrose

                   -molasses                          -maltose                                -lactose

                   -malt syrup                        -agave nectar                        -corn sweetener

                     

                                                      ....the list could go on.

Here's a label for bread- an ingredient denoting sugar appears three times!

Warning: One way people combat refined sugar is by substituting it with sugar free products, usually in the form of sucralose (splenda), saccharin (sweet n low), aspartame (equal) and a slue of other chemicals and sugar alcohols that are found in 'diet' and 'sugar-free' products. Most of these products not only disturb digestion, but can also damage the kidneys overtime. The safest no calorie substitute, in my opinion, is stevia. A future post will contain more information on these sweeteners, but in the meantime, just beware!



I leave you with a challenge...
     Try to go one whole week without consuming added sugar (this includes artificial sugar substitutes)! Check out the ingredient list on product labels- you may be surprised! This may open your eyes, while forcing you to eat less processed, and more whole foods. You may also start to crave it less! Just resist, and say no thank you...

#stix

Is there a great time to consume carbs? Surprisingly, there is!

     

     

        You would be kidding yourself if you said you have never craved those wonderful carbs, especially sugary treats, throughout your day. The majority of people are craving carbs almost 24/7, including us. What a lot of people may not know is that there is an optimal time of day when it's best to eat those carbs you spend the whole day thinking about.  This time of day is the time surrounding your workouts, especially after!

        No, this isn't just somebody trying to trick you to workout so that you get to eat some sweets. It is all due to the physiological response of your body to moderate to high intensity exercise lasting approximately 30 minutes.  Moderate to high intensity exercise...That's the key to this secret. You need to perform exercise that gets that heart rate going in order to indulge in some of those carbs afterwards. These types of muscle contractions are what is needed for this to work.  The worst thing you could do is walk for a few minutes, without sweating, without an increase in your heart rate, and then consume 12 snickers bars after.  If we go and do that, we end up consuming more carbs then we are burning, which leads to what we all try to avoid...fat. (Science can be brutal, I know). But, that is not what we are discussing here. By increasing the heart rate, getting the sweat going, the glucose (simple form of carbohydrates) that is saved up in your body will start to be used for physical activity.  Glucose is your FUEL. Glucose is what provides you with energy throughout the day (especially necessary for brain function!), and especially throughout workouts. The glucose that accumulates, and is stored in your body, is known as your glycogen storage.  When this storage is depleted, it needs to be replenished. Hence, why we get to eat some of those delicious carbs after our workouts :)! 

        Now diving into this a little deeper.  The physiological response of the body deals with your insulin sensitivity and especially your glucose transporters known as the GLUT 4 transporter.  The job description of this GLUT 4 receptor is simply to transport glucose from outside the cells to inside muscle and fat cells.  During a normal day, the GLUT 4 receptors hang out and relax deep within muscle and fat cells, which makes it harder for the glucose to be absorbed.  Fortunately for us there is a phenomenon where the GLUT 4 receptors move to the outer parts of the cell, which in turn makes it easier for glucose to be absorbed. This is called GLUT 4 translocation. During this time, the receptors are ready to soak up some consumed carbs.  These receptors don't remain on the outside of the cell for hours though, minutes is more accurate..it is safe to say that one should consume carbs no longer than 20 minutes post workout. Anytime after that, you are risking that these receptors have made their way back to the middle of the cell...so take advantage of it!

        A few key points: Yes it is actually beneficial to consume carbs after your workout! Make sure to not take advantage of this process. There aree better carbs to consume than others:  

Carbs to avoid:

• Crazy unhealthy carbs like candy bars, high sugar drinks like  
• Doughnuts, baked goods....dang it (unless they are the protein doughnuts posted earlier- woot!)
• High fat foods (high fat and high carb foods- not ideal)

Carbs to choose:

• Plain yogurts
• Fruits (especially bananas- contain loads of crucial vitamins to maintain muscular health!)
• Sweet potatoes
• Protein shakes (my love)
• Don't forget about water before, during and after!

       A few numbers to think about: A variety of research has been done regarding the amount of carbs that should be consumed after a workout. Livestrong states approximately 0.5 grams to around 0.7 grams per pound of body weight should be consumed, whereas I recall hearing from other sources 0.25 grams to 0.4 grams should be consumed.  For me weighing around 205, 0.25 grams per lb would allow me roughly 40 grams of carbs after workout. To put that into perspective a 16 oz gatorade has a little over 30 grams of carbs in it; so that would almost be about it for me after workout. Lastly...DON'T FORGET ABOUT YOUR PROTEIN.  This entire post is about carbs, but protein is necessary after your workouts as well. Your body needs protein to continue the process of protein synthesis, and building up those muscles.  Try and shoot for around 20-30 grams of protein!

Carbs aren't always the enemy, after an good workout.. they can actually be our friend!!!

#trips

The Scoop on Protein Powders

Now a days, there are TONS of different protein powders on the market. The most popular would be whey powders, which are part of the milk protein family. Others types include rice, egg white, may different plant based and even beef protein! (I've tried that once and it was actually very tasty- I expected it to taste like a hamburger, but it was straight creamy chocolate!).

I generally stick to protein derived from milk: whey and casein. They seem to be the best tasting, most reasonably priced, and some of the highest in nutritional quality. Here is a brief breakdown of the different proteins derived from milk:

When I look for a protein powder, I usually look for ones that have minimal carbs. Carbs are without a doubt important to consume post workout, but my thought is that if I want carbs in my post workout drink, i'll put a banana or something in it! Am I right? Anyway, here are the protein powders I currently have on the menu:

Side note: I am lucky enough to have Arron, who is a PA Amish Country local. Well, once in a while at the Amish Markets will be gold in the form of really really cheap protein. The two Optimum Nutrition proteins above (ProComplex and 100% whey) were found there for around $10 a piece. Yes, they may be expired, or close to expired, but I'm not complaining as a college student who doesn't want to drop $40 on a thing of protein. All three of these proteins taste delish, and have pretty good PRO/CHO ratio if you ask me.

Lastly, I have this yellow pea protein. I got this because a lot of protein baked goods call for it! If anyone has ever made protein powder goods with whey, you may have noticed it turns out quite dry. This pea protein leaves the finished product more hydrated, and more enjoyable to eat as a result. Do I recommend drinking this in a shake with water? Ehhh no. It tastes like plants, despite the 'vanilla blast' flavor it claims. I have yet to find a plant based protein that tastes amazing. With that said, I would definitely recommend using it in baking!

 Now, I am definitely an advocate for getting all your nutrients from real, whole foods. Protein powder anything shouldn't be a replacement of any meals with whole foods, rather, a supplement if you need it. After lifting workouts, to meet a protein goal for the day, etc, absolutely!

More protein powder treats coming soon :)

#Stix

Donuts...enough said.

I have come across a dilemma. I am a sucker for sweets, but I also really like nutrition and staying in control of what I put in my body. So, now, I am on a quest to find some delicious, 'healthified,' recipes to satisfy my sweet tooth.  

One major thing I like to tweak when brewing up a 'healthified' desert is the sugar content. I try not to add any if possible! (if the taste buds agree). Sugar, a main ingredient in all mainstream sweets, and even worse, high fructose corn syrup, acts negatively in the body. It all has to do with insulin and blood sugar- I will get more scientific about this in a future post.

I'm going to try not to be long winded here and get right into the donut recipe. Arron and I have made these together, and both give them a thumbs up! They are almost as fun to make and decorate as they are delicious. We tried to make them as unhealthy looking as possible so it would feel like we are eating a real donut (mind tricks work sometimes).

The recipe...

The yield is approx. 6 donuts each with the following estimated macros:

Not so bad for a tasty treat!

I should mention that these pans are very hard to find anywhere in stores, so I recommend ordering it online if you want one:

Are you drooling yet??

#stix

Take a Rest.

       

          Sunday is the day of rest after all, so why not take today off and let your body recover? Many people today don't get too excited at the fact of working out. On the other end of the spectrum, there are people may that may enjoy working out too much, and workout too often in result! I include myself in this category sometimes.  It's crucial for the recovery of one's body to have AT LEAST one day off a week; a day with limited activity.  There's even been research done saying 2 to 3 days off a week is ideal.  I'm a firm believer, though, that there isn't one right answer when it comes to fitness. Everybody has something that works best for them.  Anyways, back on topic; I have ventured down the trail of "I want to lost weight fast," or "I want to get ripped- up fast" which can lead you to think you have to workout everyday to achieve that goal. This is not true. Again, rest is necessary!

           Your body needs its rest to fix all the muscular damage you did during the workout as well as to replenish the stores you depleted.  During your workout you break down so many muscles fibers, which need to be repaired or replaced, in order to improve.  Now wait, when you say it like that it doesn't sound so good does it? The breaking down of muscle fibers IS normal and they need the proper time for repair.  As muscle fibers repair and others get replaced, they get thicker and stronger and increase in number, leading to a bigger and stronger you. Without this rest time, your body won't have the necessary time to regenerate and in turn it won't have the ability to adapt to lift heavier weights, and honestly you'll probably be constantly sore and won't feel too good either.

           Bodybuilding.com actually listed an interesting study done on people who overtrain. What they found was an increase in cortisol levels. Cortisol is a hormone that gets released during stress (emotional and physical) and has the ability to break things down (catabolism).  So it would make sense that overtraining would lead to higher amounts of cortisol.  Due to the high amounts of cortisol though this can lead to a hormonal imbalance within the body, leading to muscle breaking down instead of building (anabolism).  On top of this bodybuilding.com even listed more baggage that high cortisol brings to the party: craving carbs, which can spiral out of control, an increase in fatigue, depression, vitamin and mineral depletion. That's just a few, which can lead to other negative side effects such as a disruption in protein synthesis.

         All in all, give it some thought! Me personally? I could probably work out twice a day and be satisfied and go to bed with a smile on my face.  I know I can't do that though. The body doesn't work like that. It needs its rest!  I find no better day than Sunday, the day of rest, relax, let that body heal, and let those muscles grow.

Gotta do it...

#trips

Booty Workout

I know we all like a good booty workout once in a while! Here's one that incorporates heavy weight while keeping the heart rate up and sweat dripping! Choose a tough weight for those 50 barbell squats and rest no more than 10sec at a time when needed during those reps. Have fun and do work!

#stix