Mom and I went shopping to pick up some sewing stuff and other things she needed. And I got a pair of shorts since my old size threes don’t fit over my butt anymore. I just finished up a workout about an hour ago. I really love having a treadmill in my room because I walk or run whenever I feel like it. Of course, my body did not want to run today, so I just power walked for an hour, but I’m still proud of myself. My mind feel much clearer (be gone, fibro fog) and I’m very relaxed. So I’m just going to lay down, drink my tea, and tumble for a bit since my boyfriend has to work til midnight and won’t be over.
Food Intake:
I was nearly out all day so I really didn’t get to eat much. :/
Exercise:
How To Stay Healthy in College #7
Don’t skip out on breakfast, Skip out on breakfast in your school cafeteria.
Most breakfast foods at schools are; pancakes, waffles, toast, donuts, bagels, cinnabons, and sugary cereals these are not healthy choices that are going to fuel you for your day. They are empty carb calories that will spike your blood sugar level up and then will drop.
For breakfast, Look for protein without too much saturated fat. Look for whole-grain carbs. Look for low-fat dairy or soy options. Look for fiber and nutrients.Some Ideas:
- Oatmeal w/ flaxseed, berries, and almonds
- Kashi Golean Crunch (w/ lowfat milk of your choice)
- Yogurt (chobani?) w/ fresh berries and HEALTHY granola.
- Grapefruit w/ whole wheat toast & almond butter
- Protein shakes w/ extra umph’s (banana, berries, protein powder, spinach, almond butter etc)
- Scrambled egg whites w/ veggies like peppers, broccoli, and onions
- Low Fat Cottage Cheese & Fruit
Love Kayla!!
How to tone up and build some muscle.
#1: Weight train 3x/week minimum. Consistency is key here. Results are yours for the taking with consistent effort, even if you have a poor workout or are too tired to give it your all on certain days, getting in the gym 3x/week to generate even a little bit of weight-training stimulus will pay off over time.
#2: Train with heavy weights. Ladies, get over your “responsive arms” and “thunder thighs”–lifting enough to coax the muscles into responsiveness and generate soreness is not only a good indication of the degree of muscle break-down a workout generates but also a necessity to build lean mass and achieve fat loss while at rest. Let your muscles do the fat burning for you.
#3: Train to failure. While you are grabbing that heavy weight, go ahead and make sure it is one that you can lift 10 times, but not 11. Getting to the point of breathlessness, burning in the muscles and inducing failure with heavy weight all guarantee the hormonal cascade necessary for muscle building and fat-burning: increased lactic acid, growth hormone, testosterone, cortisol, adrenaline–an optimal formula to get the body responsive (more on this here). Since this is a very intense technique, rotate periods in your training where you don’t train to failure, like adding a light “resting” period when you train with lighter weights for 1-2 weeks and then go back to training to failure in your workouts for 6-8 weeks. Check out Metabolic Effect’s Rest-based Training Concept for more info on how to use this technique safely and effectively.
#4: Eat protein pre-workout. Here’s where the fat-burning side of the equation comes in…eating 20-30 grams of whey protein 20-30 minutes before a workout, along with ~5g of branched chain amino acids (BCAAs) encourages the body to pull from fat stores to power the workout and preserves muscle being used for energy. Limit the carbs pre-workout since insulin’s presence in the blood effectively shuts down lipolysis (burning stored fat).
#5: Eat protein (and a little carb) post-weight training workout. In order to capitalize on your tough weight workout, give your body the amino acids (protein) it needs to repair muscle. You will also need some carb in order to release insulin (the muscle-building pathway depends on it), however, too much carb will also store fat. Find your unique Carb Tipping Point to know how many grams you should be getting. I recommend starting with 20-30g protein and 20-30 grams carbohydrates (depending on your size) post-weights–good choices include bananas, honey, grape juice and white potatoes.
#6: Eat protein (and a little healthy fat) post-cardio workout. After a cardio-only workout, the muscles don’t require the same insulin stimulus as after a weight workout. In fact, post-cardio is one of the best opportunities to burn fat. Eating a bunch of carbs after a cardio-only workout may blunt the fat-burning effect of the workout so stick with veggies, lean proteins and even fats. Here is my favorite post-cardio shake:
In a blender or Vitamix, blend:
20-30 grams egg white protein powder
8 oz unsweetened almond milk
2 tbsp natural peanut butter
5 grams L-glutamine
Liquid Stevia to desired sweetness (I use Chocolate flavor)
1 cup ice#7: Eat all your starchy carbs for the day in your post-workout meal, and the very next 2 small meals. For example, if you weight-train at 6am, you eat carbs with a post-workout meal at 7am, 10am and 1pm. If you train at 7pm, you eat starchy carbs at 8pm, 6am and 9am the next day, etc. Your metabolism is elevated for at least the first few hours after the workout is over (maybe longer) and so the best time to capitalize on muscle building and utilize an elevated metabolism to avoid fat storage is in the hours following your workout. Starchy carbs include foods like potatoes, brown rice, oatmeal, squash, zucchini, pumpkin, whole grains, quinoa, etc. Consume your designated bites of starch according to your ME Burner Type at each of the meals. At all other meals (2-3), eat just lean protein and fibrous veggies (greens, etc). More about Best Carb Choices.
#8: Sleep a minimum 8 hours each night. One of the hardest things for most of us to do, but without a doubt a key part of the muscle-building process. Adequate rest and sleep are imperative in the quest for results. Sleep is one of the key times in terms of growth hormone release, and is also one of the best times for fat burning. However, sleeping only a few hours and/or eating a very high carb meal right before bed means that most of your sleep is spent digesting food and not even getting into the fat burning process yet. Pair adequate rest with optimal nutrition for best results!
I hope everyone’s doing well today! :) The weather here is pretty crappy and I can feel that it’s going to rain. My muscles know when it will rain haha, how weird.
Today, I’m going to try to take a walk on the treadmill and do some yoga. If I don’t get a headache , I guess I’ll try to read too.
Have a good day! :)
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Friend: “Does it(fibro) really hurt that bad?”
Me: ”Yeah, it really does.”
Friend: ”Wow, I don’t think I’d be able to function!”
Me: ….you think I do? Since when do I actually function?
These shoes! It’s my birthday on Thursday and I’m getting a pair.I waaaant these!
Nike Free Runners 2.0
I love Nike Frees! All mine have started squeaking though the more worn they get O_O
