Pre-Workout

Workout Foods

I’ve been researching the best way to eat pre-workout for the last few weeks. It has not been an easy task but it has been very informative.

Myth Busting

First thing to announce is that CARBS ARE NOT YOUR ENEMY! That being said, does not mean you should go load up on doughnuts or sugar cookies. Nutrient dense carbohydrates like whole grain or fruits and veggies are the way to go. You’re body needs carbs for quick energy. I love this lady’s list of good carbs.

http://www.shapefit.com/eat-carbs-get-lean.html

Second, Protein is good too! The recommended amount for protein is between 0.66 and 0.80 grams of protein per kilogram of body weight per day. That’s about 54 grams of protein a day for a 150-pound adult. If you are exercising daily you’re intake should be almost double that because you’re repairing and building muscle. If you’re not exercising keep in mind that protein turns in to fat if it isn’t utilized!  Check out this website for a great list of how much protein is in all types of meats and things. (I’m not an advocate for low carb diets, just a great breakdown).

http://lowcarbdiets.about.com/od/whattoeat/a/highproteinfood.htm

Pre-workout

If you like to exercise in the morning, like I do, you need to keep in mind that you’re body is running on zero energy. Breakfast is a MUST!

It is recommended that you have a meal that consists of 75-100% carbs 20 minutes before your workout. If you’re going to workout longer than 40 minutes you should add on no more than 20g of protein. It will really weigh you down. You don’t want to loose your breakfast at the gym do you?

It is a good rule of thumb, the longer your food has to break down before a workout the more “solid” it can be. If you have a few hours before you feel the burn you can enjoy a steak and some good healthy carbs like broccoli(my kids are shaking their heads at that one).

My favorite breakfasts:

Oatmeal with a half cup of frozen raspberries and a scoop of protein powder. Most people say oatmeal with some eggs on the side but I’m a one pan kinda girl.

Slice of toast and two scrambled egg whites. I usually do two poached cause I’m not big on just whites but I’m trying.

Whole grain toast and almond butter or your nut butter of choice for longer workouts.

Plain Greek yogurt(or vanilla, if you can’t hang with plain) with a half cup of frozen raspberries and a half cup of granola. Fyi: Greek yogurt has a higher protein content than regular yogurt.

(Note: They all have some sort of grain, best for morning workouts cause it’s a slow burn. You’ll hopefully have a little energy left after your workout).

preworkout2

Snacks:

Apples with nut butter, yum!

Banana with nut butter.

Protein bar with under 20g protein.

Traditional PB&J on whole grain bread, maybe avoid the jam and sub a banana.

Humus with pretzels, I love the roasted red pepper kind.

String cheese and a half a cup of grapes.

It’s best to have fruit and vegetable based carbs with afternoon workouts because they breakdown faster and give you a faster boost of energy than the grains.

Web

Aim for lean protein and clean carbs to help get your workout started on the right foot. Until next-time…

I will be working on post workout meals next week, so be sure to check back!

http://www.beachbodycoach.com/darcihorton

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Coffee or Green Tea???

My two fave kinds <3

My two fave kinds ❤

I’ve got to tell you, I LOVE COFFEE!! Okay so it’s probably more like I love cream and sugar….

At the beginning of my get fit kick I decided to reduce my sugary addiction and switch to green tea. Now I LOVE GREEN TEA!!

I wanted to share with you some of the good and bad of both so you can decide which one to include in your diet or if you need to reduce your intake.

Studies at Columbia health suggest that including caffeine in your diet may result in 1 lb. weight loss per month.

Green Tea

8 oz of Green tea has 24-45mg of caffeine and 0 calories.

Green tea tons of antioxidants, one kind is a cancer killer. It has more cancer fighting plyphenols than any other tea or coffee. The antioxidants called catechins are most effective at weight loss with caffeine.

Australian researchers also linked regular consumption of green tea to an increase in bone mineral density in older women.

Coffee

8 oz of Brewed Coffee has 95-200mg of caffeine and 5 calories. (If you drink yours like mine there are over 100 calories, sometimes near 1,000).

Coffee according to Harvard researchers show that 4 cups a day can reduce a woman’s chance of depression by 20%.

It also helps aid in helping keep Alzheimer’s at bay, 3 cups a day. Older adults that had Mild Cognitive Impairment(start of Alzheimer’s) that had higher levels of caffeine were able to delay full blown Alzheimer’s by several years. (Maybe I’ll toughen up and drink it black, my memory now makes me worry).

Decision?

Mine is to stick with the Green tea for now just because I’m making awesome progress with my current diet and workout regimen I’d rather save my coffee calories for a Margarita on Saturday or maybe a brownie…yum...

Mom’s

The American Academy of Pediatrics recommends adolescents have no more than 100mg of caffeine a day, younger kids shouldn’t have it on a regular basis. 12 oz of Pepsi contains 32-49mg and Mt Dew has 42-55mg of caffeine, fyi.

Me and My Adventures!

Me

First and foremost I am a Mama to three amazing kiddos, I birthed two and got the other as a bonus! Heard a guy call his step kids bonus kids and I just think that is the greatest thing. Step just sounds so silly to me 🙂 They are what drives me to be a better me, EVERYDAY! I’ve been a Coach now for almost 2 years and it has changed my life in so many positive ways. Sure I was already working towards a fitness goal but it has given me the strength to continue on past the initial one. I have a lot of people tell me I’m skinny, I don’t need to work out… Which is just bologna, working out is for people who want to be healthy, people who want to play with their kids, people who want to stay active. Working out isn’t just for people who want to loose weight. That’s why I’m going to share with you why I do this. I apologize in advance, it’s gonna be long… Didn’t want to miss anything!

I was never a very confident person and after a 3 year physically and verbally abusive relationship I really had no respect left for myself. It took a long time to realize that I didn’t deserve that and that my boys didn’t either. I didn’t want them to grow up thinking that hurting people is okay. I was so insecure that I took any attention, good or bad, and soaked it up. I just thought of myself as weak because I took that abuse for so long.

Fast forward, I ended up getting to marry an amazing guy, which still blows my mind! That led to my fitness journey, everyone wants to look good in their dress! I had seen a friend complete a Spartan Race and was unsure I could do it.

August 2014, I FINISHED a Spartan Sprint, for those of you who don’t know it’s a mud run on steroids. If you’ve never done one I urge you to find one and try it! Any who, jumping over the fire and crossing that finish line was one of the most powerful moments of my life. I have never felt more strong and capable, like I could do anything, after a nap, but anything!

Joining the Beachbody team has only made me stronger, pushed me to get out of my comfort zone and talk to people, pushed me to work on improving myself through motivational reading. I have successfully completed 6 different workout programs now, and I’ve never been one to stick to things. I’ve started schooling to become a certified personal trainer. I love my new Fit Family, they inspire me every day to be a better me and to help you become a better you. I want everyone to feel like that, I hope that I can inspire you to push yourself and try things you think are hard because it’s amazing!

 

At the finish!

At the finish!