Friday, November 18, 2016

Post-Workout Fuel

You make time to exercise, you work hard and you want to fuel your body in a healthy way. Here are a few fat-blasting combos that supply the nutrients you need to refuel your muscles, plus they amplify your after-burn.

Oatmeal and Eggs
B vitamins help you convert the food you eat into energy, which stokes your metabolism. It's tough to get all your B's from one food, so pair these two power sources. Oatmeal topped with a fried egg will give you not only a wide range of B's but also a hit of muscle-making protein.

Turkey and Hummus
The resistant starch in chickpeas, combined with protein, may increase your ability to burn fat, according to a study in Nutrition Journal. Roll up sliced turkey and a few tablespoons of hummus in lettuce leaves for a snack or pair the two in a sandwich if you're working out before lunch. 

Nuts and Fruit
Thanks to their protein and fiber, nuts may actually boost your metabolism as well as help your body blast fat. Eat about an ounce of almonds - the amount that fits in a shot glass - and have them with a piece of fruit, like an apple or pear, for some carbs to replenish your glycogen. 


Stay Active, Keep Moving and 
Enjoy Your Food

Friday, November 11, 2016

Streak From Thanksgiving to New Year's!

The holiday season is a perfect time to ditch your workouts with excuses of too little time, lack of energy, and no motivation. That doesn't have to be you! More and more people are turning toward a “running streak” to stay motivated, running at least one mile every single day, from Thanksgiving until the New Year

Isn't running every single day bad for you? Running hard and long every single day will certainly lead to burnout or injury. However, you only need to run one mile every day to keep this streak alive, and that mile can be as slow and easy as you want it to be. 

The streak is portable. You can do it at Aunt Bertha's house, in a hotel gym or on a tropical beach - if you are lucky enough to be there for the holidays.   

Prevent Injury 
Angie Spencer, a registered nurse and running coach, said alternating between pairs of shoes for runs during the streak can be a good idea.   

It’s good both mentally and physically to switch up the distances and routes to maintain the streak. Try the treadmill one day, a hilly route one day and flat sidewalks another. 

If you’re streaking temporarily mainly for the calorie-burning benefits, be sure to pump some iron, too. “Folks who are running to lose or keep weight off should also be strength training to maintain lean muscle mass,” says Jason Fitzgerald, a USA Track & Field certified coach. 

Listen to Your Body 
Your health and wellness should be the most important goal above and beyond your streak. If illness strikes, runners can continue through above-the-chest symptoms like a headache, sinus congestion or a runny nose. “If there’s a fever, then it’s best to focus on recovery and rest for a few days,” says Fitzgerald. 

Stop if you’re injured. It is recommended that potential streakers should have been running on a regular basis for at least six months. “I think (the streak) can be a great way to keep your motivation going,” Spencer says. Just don’t get to the point where you’re obsessively maintaining the streak and it's not fun. 

Like Priority Fitness Burbank on Facebook, if you have not already. You can post your progress and encourage others to maintain their streak all the way to the New Year. 

Stay Active, Keep Moving and 
Enjoy Your Food

Friday, November 4, 2016

Get an Exercise High

Next week we will be asked to vote about legalizing marijuana in the State of California. Your vote is your personal choice but did you know you can get the same kind of high in a totally healthy way without endangering other drivers and without any brain-damaging effects?

The feeling you get after a great workout is a unique mix of euphoria and Zen that's simultaneously motivating and relaxing. It puts you in a great mood, makes you proud of the session you just aced and gets you psyched to tackle the next one.

Scientists have found that the blissful feeling is not just about endorphins, the pain-killing hormones proven to bring on pleasure. Recent studies show that other compounds contribute to the buzz. One compound, endocannabinoids are lipid molecules that help regulate pain and mood. Your brain processes this molecule in almost the same way that it does cannabinoids, the chemicals that cause the marijuana high. 

While our levels of endorphins and endocannabinoids are higher after endurance exercise, endocannanoids have a more powerful effect on how we feel. This compound is believed to produce the stress-busting effects of exercise. Endorphins have been shown to contribute to some of the other aspects of the exercise high.

The study found that the body releases endocannnoids only when you push your intensity level into the moderate zone. Cardio is what counts: anaerobic exercise like weight lifting doesn't activate the endocannanoid system. The sweet spot is 70 - 85% of your maximum heart rate. Using the RPE, aim for 5 or 6 on a scale of 10. If you can barely speak, you are pushing too hard. Ease off a little.

Exercise with others. Social bonding activates the same endocannanoid system that exercise does. So you're scoring even stronger perks when you workout with friends. Group workouts or classes will reap the same benefits.

This week choose the ultimate post-exercise buzz.

Stay Active, Keep Moving and 
Enjoy Your Food