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Fitness Fitness and Health Self Workout Wednesday

Workout Safety: The Importance of Warm Up and Cool Down

I never realized knew the difference and the benefits of a warm up and cooled down until I began school. All of my fitness has been Beach Body or Online Trainers. Unfortunately, I was never encouraged to do a Warm-Up or Cool Down nor do they usually program them in. That is why so many people are getting injured working out at home.

Just because you don’t have a treadmill at home doesn’t mean you shouldn’t warm-up. Despite if your workout has a warm-up programmed in I would encourage you to Warm-Up and Cool Down on your own. Unfortunately, a lot of online trainers are either not certified at all, expired certification or no continuing credits. It is critical that you do your due diligience when working with one and check their credentials for your personal safety. Regardless, Warm-Up and Cooldown has been a necessity in a proper workout for many years. Why is it not emphasized? It’s like Breakfast to me the most important “meal” of the day. If you are a highly paid athlete or women just looking to lose a few pounds. Warm-Up and Cool-Down are mandatory. So, take the precautions if you have no idea what to do you can use the Warm-Up/Cooldown workout below or find your own. Just do it anyways despite if your Online Trainer suggests it. I know for DVD Video and Live Streams this is usually included in the workout.

Most people don’t feel there is enough time to add 10-20 minutes to cool down and exercise, but I find that a poor excuse. If you just work out the 150 minutes that are suggested a week you are the only exercise for a little over 1% of the 160 hours that you get a week. You have time! Make it!

Reasons Why You Should Warm-Up

  1. Helps to increase blood flow to the muscles that are being worked as well as a rise in temperature for both your body and muscles.
  2. When your body temperature rises, it helps to produce energy more efficiently which helps you with your workout.
  3. Increases the body and muscle temperature which contributes to increasing the rate of energy production.
  4. Contraction and reflex times severe with higher muscle temperatures.
  5. Exercising without warming up places a potentially serious stress on the heart. Warming up reduces the stress on the heart.
  6. Soft tissue (tendons, ligaments, muscles) injuries are less likely.
  7. Mentally prepared to workout

Cool down

The Cooldown is equally important and as you get older something that you feel the immediate benefits. Despite your lack of time, you should make it a priority to bring your heart rate to a resting pace and prepare your body for the muscle building and repair it will do from your workout session. Proper cooldown is necessary to take care of your body. If you have been pushing hard and then just come to an abrupt stop, you know what that can do to your car brakes imagine your what it does to your body. We are adaptable creatures but like to take it step by step. Intense starts and stops and can be detrimental to your body. Cooling down is just not to gradually bring your body to a resting point it is also to prepare you for the next workout. The stretching done in your cool down is to lengthen, strengthen and prepare your muscles for the workouts to come. It is important to take this step and prioritize it in your workout schedule.

Five reasons cooling down is essential in your workout routine:

  1. Helps to regulate your breathing, body temperature and heart rate to your average pace slowly.
  2. During cool down, your blood is correctly distributed to the heart. The major organ helping keeps things going you don’t want to cause unnecessary stress from skipping your cool down.
  3. Blood redistribution during cool down also helps to get rid of the lactic acid that you have built up in your aerobic workout. Lactic acid can build up in your muscles which are what cause post workout muscle soreness. I don’t know about you, but I rather take a few minutes to cool down then spend the next two days struggling to sit down (and get back up.)
  4. Blood pooling is caused by abrupt stops during exercise. Consistent blood pooling can lead to blood clots, vascular deformations, and pelvic tumors.
  5. Blood pooling, abrupt stopping at the end of exercise can all lead to insufficient blood flow and oxygen which will result in you feeling dizzy, nauseous, and just fatigued or worn out.

Next time you work out whether prescribed to warmup or cooldown, just do it! Come 10-15 minutes early to your class or session to make sure you are properly warmed up. You can use the suggested Warm-Up cooldown below or foam roll, stretch and walk it out on the treadmill for 5-10 minutes just make sure that your body is prepared for the workout ahead. Then once you finished challenging yourself from an excellent workout take the time to cool down and bring your body back to a resting point gradually. Which will avoid some negative reactions, lengthen, strengthen, rebuild your body and prepare you for future workouts ahead? I used to not warmup/cooldown, and ever since I have added it to my workout routine, it has made a noticeable difference in my workout and the days afterward.

Do you warm up consistently or only when told? What about cool down?

A systematic review into the efficacy of static stretching as part of a warm-up for the prevention of exercise-related injury. (n.d.). Retrieved March 07, 2017, from https://www.ncbi.nlm.nih.gov/pubmed/18785063/

Clark, M., Sutton, B. G., & Lucett, S. (2014). NASM essentials of personal fitness training. Burlington, MA: Jones & Bartlett Learning.

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Fitness Fitness and Health Mealtime Monday

What’s the deal with Macro Counting?

Meal Time Monday [Autosaved]

calculating-macros

I have been counting macro’s for a while now about 6 months and it has made a world of difference in my diet.  I also recently just passed my nutrition class at school so that makes me an authority on macro’s, right? Nope, but I am going to let you in on my notes from my personal research.

Macro’s?

According to my textbook Visualizing Nutrition Everyday Choices, macros are “Carbohydrates, lipids (aka fats. Proteins, and water.” I am not including alcohol although it is a macro it is not a nutrient required to live. It does contain calories which is why it is a macro but let’s try to keep it out of our count.  These are all considered macronutrients and what we need in large amounts. There are also micronutrients which are vitamins and minerals and we only need a little that is why they are micro. 

 So, when someone is counting macro’s they are measuring their Carbohydrate, Fat, and Protein.

carbohydrates

 Let’s tackle that monster first!  Should I eat them? Shouldn’t I? Please do eat Carbs. The purpose of Carbohydrates are to fuel our bodies with energy.  They are stored in the liver, brain, blood and muscles as glycogen.  You can get carbohydrates from: Starches, sugars and fiber.

 You can get carbohydrates from:

  • Fruit
  • Vegetables
  • Grains
  • Oatmeal
  • Steel Cut Oats
  • Sweet Potatoes/Yams
  • Brown Rice
  • White Rice
  • Whole Wheat Bread
  • Ezekiel bread
  • Cream Of Wheat
  • Cream of Rice

You can also get them from processed foods and drinks but since you’re trying to make healthier choices stick to Whole foods.

 How much is enough?

We all are different, Thank God.  It can range from zero-700 grams per day.  The daily recommendation 130 grams of carb per day. If you are counting macro’s I would go to a macro calculator. When taking into account your macro numbers there is usually activity level, body weight, body fat percentages and goals.

A range that I saw consistently was .5-2 grams per pound of lean body mass.  Lean body mass everything (including organs, blood, bones, muscle and skin) that is not body fat.

 Body-Fat = Lean Body Mass

The Lean Body Mass Formula:

Body Weight- (Body Weight x Body Fat Percentage) = Lean Body Mass

Or you can use an automatic calculator.

Before we go back to Macro’s, Lean Body Mass is a good thing to know.  It will help you to track changes that you have in your Body Fat versus whether the scale decides to behave or not it can give you a more accurate idea of weight loss! It also helps to make sure you are just losing your fat and not muscle too!

Protein assist you in building muscles if consumed correctly it can also prevent muscle loss if you have a calorie deficit.  Protein has also been linked to controlling appetite and helps keep you full longer better than fats and carbohydrates do.  Another thing about protein is that it requires a lot more energy to digest than other macro nutrients.  It has been said that protein is a good example of effective calorie burning gram for gram.  That is why a lot of high-protein diets have been associated with better fat loss.

You can get your protein from both vegetables and/or animal sources:

  • Egg
  • Skinless Chicken Breast or Cutlets
  • Lean Turkey
  • Top Round
  • Steak Filet Mignon
  • Fish
  • Beef
  • Cottage Cheese
  • Pork Tenderloin
  • Wild Sea Bass Wild Swordfish

Vegetable Sources:

  • Chia
  • Hemp Seed
  • Soy
  • Seitan
  • Quinoa

How much is enough?

Again, this is all dependent on YOU! Your weight, body fat percentage and goals need to be accounted.

A consistent range that I found was .5 grams-2 grams per pound of lean body mass.

According to Authority Nutrition, “The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. This amounts to: 56 grams per day for the average sedentary man. 46 grams per day for the average sedentary woman.”

Example:

You weigh 140 lbs. and you are at 25% body fat, your lean body mass will be

140 – (140*25%) = 140-32.50 = 107.5 is your Lean body Mass what is left AFTER the body fat.

108 x .5 g of protein = 54 grams of protein. If you planned on consuming .5 grams of protein per day for your goals. That is why with macro’s-goals matters!

 fats

Fat?

Despite the low-fat nonsense you see in the store. Fat can be good! Say what? Yep, we absolutely need fat to survive it helps us with vitamin absorption, hormones and their regulation, keeps our brain functioning properly among some of the things which are pretty important.

How much is enough?

Always asking this question, huh? Well we all know too much is too much but how much is enough? Good question but guess what that depends on? Yep, you got it your body wright, body fat percentage and your goals.

A consistent range is 15-45% or .35-.7 grams per pound of lean body mass. That can be calculated just like the protein.

Although, a lot of people give that range. According to Health.gov, you should strive for “a total fat intake of no more than 30 percent of calories, as recommended in previous editions of the Guidelines”

You can get good sources of fat and poor just like any other macro nutrient.

My suggestion:

  • Olive Oil
  • Flaxseed Oil
  • Fish Oil
  • Almond Butter/
  • Cashew Butter
  • Almonds
  • Pecans
  • Walnuts
  • Cashews
  • Natural Peanut Butter
  • Avocados

What does all this mean?

When someone is counting their macro’s they are tracking the Protein, Carbohydrates, and Fats they eat in a day versus calories. Now each macro nutrient has caloric value but we’re not going to get into that.

macroscalorievalue

When counting your macros as long as you focus on the grams of macro nutrients and use an amount according to your goals. With the information from a nutrition label instead of counting calories you can create your Macros:

counting-macros-from-a-nutrition-label

For Example:

This is an example of how although you are counting macro’s it still equals your calories. Why? Calories are the amount of energy food gives you. Macronutrients are where the calories come from they are the nutrients that give you energy.

Is there any other things that need to be counted when calculating macro’s? No!

NOT:

·         Saturated Fat

·         Cholesterol

·         Sodium

·         Dietary Fibers

·         Sugars

·         Added Sugars

·         All the Vitamins, Calcium, Iron and Potassium are Micro nutrients so, not these either.

What do I do if it doesn’t have a label?

Google it! My Fitness Pal it, get a really educated idea of the macros in your apple, chicken breast, or baked potato.  Gift of modern day technology. You can track everything on My Fitness Pal if you like.  I just wanted to break it down so you understand what the macro’s look like and are coming from.

countingmacronutrients

Still concerned? Or, Ready to try?

For those who are still concern I will address a few issues I had at first!

This seems complicated why not just track my calories? Macro tracking or counting helps you make sure that the weight that your losing is not the muscle you have worked so hard to gain, you aren’t having hormonal issues because you’re consuming adequate amounts of fat, you performance won’t suffer because although you are reducing calories do you know if you’re getting the adequate amount of carbohydrates to fuel your workout?

You can remain counting calories but if you’re looking to improve your health and maintain your muscle definition and work to your bodies best ability because it is fueled with the adequate macro nutrients for today. It’ s really up to you I say at least give it a try!

 

Do you use macro’s? Have you heard of counting macro’s ?

References
Grosvenor, Mary B. Visualizing Nutrition Everyday Choices. 2nd ed. Hoboken: Wiley Visualizing, 2012. Print.
http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocument sRegulatoryInformation/LabelingNutrition/ucm385663.htm http://www8.nationalacademies.org/onpinews/newsitem.aspx?Rec ordID=10490 http://www.nationalacademies.org/hmd/Reports/2004/DietaryReference-Intakes-Water-Potassium-Sodium-Chloride-andSulfate.aspx

 

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Fitness Fitness and Health Weightloss Journey Workout Wednesday

Getting My Functional Exercise

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Functional Exercise

Functional exercises are performed every day in our workouts but have you considered doing a Functional Exercise workout to your weekly routine. As of recently this primary type of activity has not only caught my attention but is now I include it daily in my exercise.  It only takes me less than 20 minutes, and I am feeling the difference a month later.

What is Functional Exercise?

The point of the Functional exercise is to train your muscles to perform the everyday task safely and productively. Huh? Isn’t that the whole point of the exercise. Well yes, but functional training is more specific than that.  Functional exercises teach your muscles to work together and get them ready for your day to day tasks. The functional exercise simulates typical movements you may do at home, work or in sports. One of thing things I like about functional exercise is its emphasis on balance.  Usually, the exercises are performed while using various muscles in the upper and lower body at the same time this helps stabilize your core.

FunctionalExercise.

What are the benefits of Functional Exercise?

I have been on this weight loss journey for a year now. Recently, it has turned from a want to lose weight to new fitness goals. I decided that I want to be the fittest 70-year-old. Since yesterday was my birthday that means I have 36 years to obtain my long term goal, God willing. One of the benefits of Functional exercise and the advantage of all exercise is a lean, in shape physique. Another advantage of functional exercise is it helps make everyday life task easier. When functionally exercising you are using multiple joints and muscles at the same time. Training is liking this also reduces your risk of injury and helps improve your quality of life.

Functional exercises tend to be multi-joint, multi-muscle exercises. Instead of only moving the elbows, for example, a functional exercise might involve the elbows, shoulders, spine, hips, knees and ankles. This type of training, properly applied, can make everyday activities easier, reduce your risk of injury and improve your quality of life.

SomaSole PlankHold

 

What does Functional Exercise look like?
There are a lot of exercises that are included that serve a functional purpose. Especially those moves that are various physical movements like in Tai Chi and Pilates.  The mix of resistance and flexibility is a great way to functionally exercise.  Some other common moves that you may recognize are; Multi-directional lunges, standing bicep curls, step-ups with weights these exercises help you with an everyday task such as vacuuming, mopping, yard work for example.  Proper form when performing these exercises is imperative.
How do I get started?
Most people would recommend functional exercise workouts for those over 40 (not there yet), but I feel that it is important for everyone.  It improves your balance, agility, muscle strengths and reduces the risk of falling.  If you have a trainer, I would ask them to include some functional exercises (they most likely already do).  There is always the University of YouTube and Pinterest.  Just be cautious that you are using proper form,  are cleared by a physician.  I gave you a little preview of the Functional Core Workout I have been doing the last month.  I feel stronger, can hold a plank longer and will be including this in my workout regime from here on out.
My Birthday Month Workout
Disclaimer This month I included a Functional Workout in my daily core routine.  I felt so much stronger and lost over an inch and a half on my waist which is a great benefit of exercise.  I also used my SomaSole Workout Bands.  They were a great easy way to add some resistance to my workout and one of my new favorite at home workout tools!!   They were a great easy way to add some resistance to my workout and one of my new favorite at home workout tools!!  Use Coupon Code DeBolton10 for 10% off of your own bands.
Do you do Functional exercise? How does it make you feel?

FunctionalCoreWorkout

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Faith & Self Care Faith Journey Fitness Fitness and Health

So Much More

FaithFueled Friday

Honoring Your Temple is Not Just about Weight Loss

In my opinion honoring your temple is not just about weight loss, eating right and exercise. It is about taking care of the body God gave you spiritually, mentally and physically. It has come to my attention that I have been misrepresenting myself. I have showcased the physical worship of God and not the mental and spiritual. Partially because I’ve been on a weight loss journey; I am passionate about healthy, and fitness, and I have been sharing my journey on social media and through this blog. I have not been so public about the personal journey that I have been on in the last few years. The mental and spiritual journey I have kept to myself because I do them in my quiet private time but I find that it is equal, if not greater than my worship of God through physical activity.

“But when you pray, go into your room, close the door and pray to your Father, who is unseen. Then your Father, who sees what is done in secret, will reward you.” Matthew 6:6

 Mommy.time

Using our talents to spread His word

I believe our purpose is to spread the gospel, and there are so many ways we can do that.  We all have our strengths, and I have recently reconnected my love of fitness, nutrition, and health.  I have found that I love to inspire and motivate others through fitness, but there is so much more to me too.

“It would be a shame to be fit for this world but be unfit for the King.”

I believe that physical fitness is important, but a relationship with God and knowledge of His word is more important.

Honoring your temple includes:

Things you watch;

Romans 12:2 – And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what [is] that good, and acceptable, and perfect, will of God

The things that you say,

Ephesians 4:29 Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear,

The way you treat others,

Luke 6:31 And as you wish that others would do to you, do so to them.

 Among other things.

Worshiping God is done in many forms: dance, song, written, fitness for example but one is no more important than the other.  It is your way of bringing glory to the Lord.

HonorYourTemple

 Misrepresenting my purpose

It has been brought to my attention that I was misrepresenting my beliefs on honoring your temple. August 1st, I will begin my third prayer channel this year, and I have invited the public to join me this time. I put an invitation on Instagram to join, and women commented, that she thought “honoring your temple” was to keep clear of a worldly desire not just physical fitness and that if she joined that would be her focus. Those who know me personally, know my heart but because I am a fitness blogger; I enjoy fitness and nutrition, and I talk, post and share about it daily but that is not solely where my heart lies. Nor is it the sole intention of my Honor Your Temple prayer challenge but if you do not know me personally, never experienced my prayer challenge it would be safe to assume that physical fitness and proper nutrition is my focus in my prayer challenge.

Honor Your Temple

What’s my point?

So, this prompted me to write this post to let everyone know that there is no one way to honor your temple there are many and your relationship with God is the ultimate honor and my intention and purpose to share. We are here to spread the gospel. However, you choose to do so and connects you with God. Treat your body with respect other than salvation it is one of our greatest gifts. What do you believe is important when honoring your temple? Is it one particular thing or several things?

If you’re interested in joining my 30 Day FREE (I would never charge someone to pray) Honor Your Temple Prayer Challenge, please join us at www.FaithFueledFitness.org

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Fitness Fitness and Health Weightloss Journey Workout Wednesday

Get Brycked Up!

BryckedFitness

I must get B.R.Y.C.K.E.D again!

I got B.R.Y.C.K.E.D Up, and I want to do it again and again. Two weeks ago, I was able to participate in something so fun, intense and different.  It was an hour and 20 minutes of pure sweat, laughs, smiles and hardcore non-stop workout.  I got B.R.Y.C.K.E.D Up, and I am now hooked.  I was invited by a friend to try a new workout; Of course, I was gamed!  When I got there, it was instantly enticing.  It was like stepping into a club there were Black Light, Strobe, Disco Ball, Carribean, Latin, Hip Hop music and sensory overload!  After the 2 minute warm up I was drenched in sweat and Tru Adams, the creator of Brycked Fitness was like, “Now let’s get started.” It was on an popping from that point forward.

B.R.Y.C.K.E.D Class

What is B.R.Y.C.K.E.D Fitness?

In my opinion, B.R.Y.C.K.E.D Fitness will be the next fitness phenomenon. I was privileged to experience it from the Creator, Batrice “Tru” Adams.

B.R.Y.C.K.E.D stands for:

Bootcamp.

Resistance.

Yoga.

Cardio.

Kickboxing.

Endurance.

Dance.

B.R.Y.C.K.E.D withTru

Who thought of that?

B.R.Y.C.K.E.D is a crazy INTENSE workout. Endurance is required and dancing makes the workout tolerable. All the movement makes you forget that you just did 40 squat jumps or 50 lunges then jabbing and kicking all in a 2 and half minute song span.  It makes it okay that you are doing bicep curls with resistance bands and then jumping jacks because you’re sweating and having fun. Tru Adams created B.R.Y.C.K.E.D out of the desire to create her a workout program. Tru compiled everything she loved and inspired her into this jam packed fitness workout program. Tru has been working in the fitness industry for over ten years and wanted something efficient and with variety.  She couldn’t pick just one, so she added EVERYTHING. (My kind of girl)

What is B.R.Y.C.K.E.D Like?

B.R.Y.C.K.E.D. appealed to me by covering all of your basics, adding on to others skills, and having different movements from song to song.  This format allows so much variety in one workout. I tend to get bored quickly with the same ole workout routine, over and over again. I burned 1100 calories in the one class. When I left the workout I was famished, pumped and woke up sore; but in a right way.  I hate cardio, but if cardio looked like B.R.Y.C.K.E.D; I see myself taking three classes a week. B.R.Y.C.K.E.D. could replace my normal workout routine. It’s that good! I also loved the Yoga part I never thought to include balance in my cardio but Tru slides that in too. Imagine doing Tree pose after you just squatted it out. Performing the Warrior Stance in between some high-intensity moves; I loved the mix of skills.

B.r.y.c.k.e.d Class.

Where can I get B.R.Y.C.K.E.D. Up? 

I am fortunate enough that the creator of this fantastic workout is near me local in the Southern New Jersey area.  There are opportunities to become certified in B.R.Y.C.K.E.D and also participate in Live Classes.  Words cannot do this class justice. Once you experience it you will want more!  I plan on getting certified in B.R.Y.C.K.E.D in the Fall or Winter and putting a Faith-based flare on it.  If there is a B.R.Y.C.K.E.D instructor in your area, I highly suggest you try a class.  What do you think? Would you try B.R.Y.C.K.E.D if it was in your area?

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