In Need of a Wake-up Call?

Coffee Anyone?

Hello everyone! It's been ages!!! I've been extremely busy with...well...life, but I figured I should try to get back to blogging because...well...it's fun! :)  (P.S. Guess what still isn't working?? Attaching images!! grr!!)

So, who loves coffee? (jumps up and down!) This girl does!!! I love black coffee, flavored coffee, iced coffee, hot coffee, caffeinated, decaffeinated, baked into cookies and cakes, used as flavoring for icing, scented candles, etc.....absolutely love the stuff! Ever had a mocha flavored cupcake with nutella frosting??? AHHH-MAAZ-ING! Just sayin...

Since I started my training for the fitness competition, I have had to give up a lot in the coffee area of my life. :(  It's not that I can't live without it, but it IS delicious and it HAS helped me get that little kick start to my mornings in the past. So, what is so horrible about coffee that makes it so that I'm not allowed to have more than one black cup a day during my pre-competition stage? Well, let's look at the pros and cons of coffee, shall we? :)

Pros

• According to recent studies, daily coffee consumption may help to lower the risks of strokes, heart disease, Parkinson's disease, prostate cancer, type 2 diabetes, depression (in women), cirrhosis, etc. Click here, here, and here  to be taken to the sources.
• Coffee is full of antioxidants (it is "the biggest source of antioxidants in the modern Western diet") which may help boost the immune system Click here to find out about it
• Coffee is a natural stimulant which not only helps you understand and retain information better, but it's also been proven to help you exercise up to fifteen percent longer due to its fatigue fighting powers.
• It prevents one from feeling sore during workouts because it is a natural analgesic.
• Coffee stimulates the pleasure center by increasing the level of dopamine in the brain.
• It increases the metabolism and oxidizes fatty acids faster, leading to weight loss.
• Studies have shown that coffee is a strong bowel stimulant and a mild diuretic

Cons

• High coffee consumption  can lead to mild increases in cholesterol and heart disease
• People who smoke metabolize caffeine faster, causing them to consume more caffeine which could prove to weaken their health along with the smoking later on
• If under the age of 55, studies have shown that consumption of more than four cups a day could lead to early death (although, these studies also showed that those under 55 who drink high amounts of coffee daily also tended to smoke and poor physical fitness levels) Click here to find out more
• The caffeine found in coffee is addictive. Cutting oneself off of caffeine can lead to headaches, irritability, and increased fatigue until the caffeine withdrawals have passed.
• The dark color of coffee can stain teeth and the bitter scent of the coffee beans could cause bad breath
• Since coffee contains a natural stimulant, high consumption of coffee can lead to feelings of anxiety and/or stress
• Some studies showed that coffee can cause ulcers in the stomach lining if consumed in high amounts
• Some studies have shown that coffee can increase sterility if consumed in high amounts
• The flavorings and sugars normally added to coffee are extremely high in calories (one creamer cup of flavored creamer is 50 calories!!!!)

Clearly, the risks associated with drinking coffee all pertain to drinking too much coffee. So, how much coffee is too much? Study results concerning over consumption of coffee range from saying "no more than 2 cups a day" to "no more than 4 cups a day" and even "no more than 6 cups a day." One cup equals 8oz. of coffee. Six cups a day seems extreme in any situation! If you're at that point, I would definitely suggest scaling it back a bit!!!

So don't be afraid to reach for that morning cup o'Joe. Just be sure to limit yourself to one or two cups a day and everything should be fine! :)

*Still wondering why I can't have more than one cup of black coffee a day while I'm prepping for competition? Some of my uptake drinks already contain caffeine and consuming too much is obviously bad for one's health. Also, it's important to drink water more than anything during competition prep. and the coffee can get in the way of that. It can also mess up one's water weight near the end of the prep. phase right before competition.

Have a great day!!!

What State Are You in Now?

Hello everyone!!! I hope you are all doing well!

Let's get right to it!

A few days ago we talked about taking time for yourself to relax and allowing your body to rest. Today we are going to dig a little deeper into the topic of resting and discuss why it is necessary in order to build and/or tone muscle. This information is beneficial for those trying to cut weight or bulk up,(or in other words, lose fat and/or gain muscle :).

There are two words you must understand in order to know how to prepare an adequate diet and exercise program. No matter what your goal is: losing weight, gaining muscle, toning muscle...you must understand when your body is at work vs. when it is at rest. No, I'm not specifically talking about when you are sleeping or when you are awake. I'm focusing more on muscle work vs. muscle rest cycles.

Most people believe that they are building muscle while they are performing an exercise. They imagine that each extra lunge or pull-up will pack on the muscle or help them drop weight right before their eyes. Then they leave the gym feeling pumped, smiling to themselves as they reflect on the amount of muscle they just built or fat they just lost. The truth, however, is just the opposite.

While you are at the gym (or workout location of choice), you are actually breaking your muscles down. This is known as the catabolic state. Each exercise targeting a specific muscle causes the muscle tissue in that area to be torn (i.e. break down). That being said, the more exercises you do focusing on one area, the more the muscle in that area will be broken down. Now, before you start thinking "Oh boy, I better stop exercising or I won't have any muscles left," let me advise you that this break-down is necessary to build muscle later. Muscle tissues are broken down during the catabolic state in order to create energy for the workout. The problem lies in the fact that most people think in order to build muscle, they have to spend hours in the gym targeting that muscle. Truth be told, you should only target specific muscle groups for up to 1 1/2 hours. Anything after that will deplete your muscle tissue too much and cause your muscles to become smaller rather than larger over time. Keep in mind, this is not a quick or approved way to lose weight (for those trying to cut).

The opposite of the catabolic state is the anabolic state (i.e. the process that occurs when muscle is being built). When the body is in an anabolic state, it is at rest. This is actually when your muscles are building/toning and when fat is being lost. After a workout, the body goes into a resting mode (anabolic state) in order to repair all of the damaged muscle tissue resulting from the exercises performed. During this time, the body breaks down fat molecules and nutrients from the diet and uses glucose to provide the energy for the tissue repair. (Many believe that fat can be turned into muscle, where in reality, fat is broken down and parts of it are used as an energy source to repair muscle tissue damage - leading to stronger, bigger muscle). So remember, if you want to build muscle...you have to let your body rest!!!

Going along with the importance of allowing your body time to recover, it is also important to remember that your body needs adequate nutrients to help fuel the process of fat depletion and muscle growth. If the body does not get enough nutrients before or after a workout, it is forced into a catabolic state. This is because the body must find an energy source for rebuilding the muscle from somewhere and if there is not a steady stream of fuel from a proper diet available, it will attempt to use more muscle tissue (i.e. break it down more) in order to try to repair itself. Clearly, the body cannot effectively build muscle by using muscle, thus, the muscle will continue to be broken down and the body will become weak.

In order to prevent an on-going catabolic state, one must provide the body with a protein source every 2-3 hours. The body is able to use protein to fuel muscle repair and an anabolic state is able to continue without interruption (from starvation mode). The more exercise you do, the more protein you will need. This is why protein supplements are so popular in the fitness industry (not to mention it keeps you feeling full longer, decreasing the need for unnecessary snacking - leading to weight loss over time). By supplying the body with a rich protein source before, during, and/or after a workout, the time frame of being in a catabolic state is decreased and muscles are able to be built (repaired) faster. Therefore, it is beneficial to have a small protein-filled snack before or after your workout such as protein shakes, lean meats, Greek yogurt, or 1% cottage cheese.

Brief overview of tips:

• Don't work out longer than 1 1/2 hours at a time when trying to build muscle or cut weight
• If working out longer than an hour, supplement your body with electrolytes and/or protein
• Allow your body to rest after all workouts
• Never workout the same muscle group more than once every couple of days (to allow adequate rest time)
• Eat protein every 2-3 hours to provide enough fuel for rebuilding the damaged muscle tissue

I hope you understand your workout and/or diet a little more now! Click here to go to a great source for more on this information! 

Have a great day!

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*Disclaimer: All of the information provided here is the opinion of the author after thorough research of medical surveys, medical reports, and medical/government web site information. It has not been reviewed by a medical professional and results cannot be guaranteed by the author. Consult with your doctor before planning any diet or fitness changes.

Take Time to Take Time...for Yourself

Hey Everyone!!!

For some reason, I have been unable to post any pictures on here for the last week. I feel like giving up, but hopefully it will all be fixed soon. What's a blog without pictures right?

So, I know I've been absent from this blog over the last couple of days, but I promise it was completely necessary! You know that feeling when you feel like if you stop moving for even a second, your life will collapse into itself and you'll never be able to catch back up? No, it's just me huh??!? Well, that's the kind of week I've been having. Between baking tons of cake pops and cookies for my niece's dance recital, flipping around on the trapeze getting ready for our performance in July, going to birthday parties, working out with my trainer at Hitchfit, cooking healthy meals, practicing choreo. for new Zumba workouts, etc., etc., etc....I'm a little overbooked! Thank goodness it should slow down a little bit soon. :) So, with all that, I needed a break from writing just so I could keep my head above the water....BUT now I'm back from outer space...oh yes...that just happened! :)

Since I just enlightened you on all of my activities, I feel today's topic should be based around something I don't do well (and maybe you don't either): Relaxing!!!

It sounds simple enough, doesn't it? What does it mean to relax the mind and body? Take a few breaths, count to ten, take a nap? All good ideas, but what is the real goal behind all of it and why is it necessary? I mean, the body will tell you when its had too much going on, right? Yes...but usually a hospital visit or a mental breakdown occurs in order for you to get to that point first (if you don't realize that you need a break in time). After all, some stress is good for us...it keeps us motivated to reach our goals. The problem lies in the fact that some of us strive so hard to reach our goals that we end up forgetting to take care of ourselves in the process, which generally ends up delaying our goals anyway while we are forced by our bodies to recover.

Taking time to relax is extremely important! As our bodies (including our minds) take on the stress from daily activities, our muscles tighten. This is followed by increased activity by the heart and lungs, as our organs try to stay ahead of our needs. Our minds revert back to the instinctive idea of fighting or fleeing the object causing the stress and we reach a peak in physical and mental pressure. This occurs many times throughout the day and becomes extremely taxing on our bodies, leading to chronic illness if not treated properly in time. The only way to treat this process (or slow it down), is to take time to relax each day.

According to Dartmouth University, stress is one of the number one causes of chronic illness in the world today. There are at least six chronic illnesses caused by stress to include heart conditions, cancer, cirrhosis, depression, etc. Click here to go to the source of this information. You MUST take the time to take time for yourself!!! Even 1 minute of relaxation can make a difference for your overall level of health.

So, with all this in mind, take the next minute to close your eyes. Tune out all the noise around you. Put on some relaxing music if you need/want it. Now...spend one minute clearing your mind. If you find yourself thinking about something that needs to be done, push it out of focus for the time being and instead, focus on breathing. If you have a hard time focusing on nothing, count the numbers 1 to 60 to give your mind something to occupy itself. Breathe in deeply. Most of us take shallow breaths throughout the day and our lungs are never able to expand fully in order to get enough oxygen. It's amazing what a couple deep breaths can do to instantly provide a relaxed state of mind.

Our bodies are constantly fighting to keep up with our rigorous schedules. If you don't take care of your body, it won't take care of you. So, give your body a break. Get a massage, take a hot shower/bath, meditate to peaceful music, sit in a quiet room and focus on breathing, practice yoga, go for a walk, etc. It's not selfish to take time for yourself. After all, if you don't, someone else will be taking their time to take care of you later (and to me, that's more selfish since it's preventable now).

Now BREATHE...

Have a great day! See you tomorrow!

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*Disclaimer: All of the information provided here is the opinion of the author after thorough research of medical surveys, medical reports, and medical/government web site information. It has not been reviewed by a medical professional and results cannot be guaranteed by the author. Consult with your doctor before planning any diet or fitness changes.