Its a beautiful weekend and I know most of us will be celebrating with friends and family.
So lets have a quick review of keeping our fitness progress in tact this weekend.
1) Get in a workout in the morning before a party or BBQ gathering to get your metabolism firing. - see below for a quick workout.
2) Don't skip meals early in preparation of saving calories for later - this usually leads to overeating and storing ALL the calories you eat later.
3) Be aware of how much you are eating - grazing adds calories fast. One plate at meal time and be done.
4) Enjoy your meals - choose the foods you really want to eat, enjoy them, and skip the ones that you are eating just because they are there.
Be well - remember the men and women of our armed services.
See you all next week in boot camp.
Here is the schedule of class Numbers for the next boot camp session starting next week and the 2/3 day passes.
East Bluff:
6-7am 3482.202
9-10am 3483.202
Newport Coast:
9-10am 5600.202
6:30-7:30pm 5602.202 (this may become 6-7pm, we will decide after the first day)
2 day pass - 5606.204
3 day pass - 5606.203
Here is your workout for the weekend -get your family involved too
Make a quick intense circuit - 20 high intensity and 10 seconds rest (only 10)
1-squats - drive from your heels
2-jumping jacks or cardio equivalent
3-active plank (shifting weight back or side, lifing arms etc)
4-skull crushers
Or choose from my video list - http://www.youtube.com/watch?v=0UhKsX0uubM
crank up your metabolic machines
Coach greg
Sunday, May 24, 2009
Saturday, May 16, 2009
Why am I famished
I’m exercising more but WHY am I so hungry?”
Many of my clients have stepped up their fitness program with extra training sessions and increased intensity, or they are new to fitness (maybe due to the reality that summer is coming and a swimsuit is eminent) and are asking the same question: ”Why am I so hungry?... I’m eating healthy, but feeling famished in the afternoon or evening.”
Sparing you the boring scientific answer, your body’s metabolism is kicking in high gear. Which means that when you exercise you are burning a lot of calories (hopefully 300+), and if your workout is a mix of strength and cardio circuits, you will create an after burn of calories hours later.
Gotta love that!
What this ultimately means is that you are burning more, and your body needs more quality calories and nutrients to replenish, restore and recover from your workouts.
Don’t be fooled into thinking that you can eat anything you want because you are a metabolic machine. This hunger feeling can drive you to making lousy food choices.
You still need to manage a higher amount of calories burned versus caloric intake to drop those fat pounds.
Here are a couple of tips to help you not feel so hungry and keep you moving positively toward your fitness and weight loss goals:
Eat within one hour of your workout. Get in a balanced meal or high quality protein shake that includes carbohydrates, protein and fat. Even if you are on a carb-restricted diet, this is the time to give your body the carbs! It wants them to replenish energy stores and repair muscles, so make a good choice of brown rice, pasta or whole grain bread with your balanced after workout meal.
Eat five meals every day – you’ve probably heard this by now, but here it is again. Your metabolism will stay on fire if you feed it every 2 to 3 hours. And to help curb your appetite, this is necessary. If you wait 4 to 5 hours between meals, you will feel famished and this can lead to poor choices or calorie holding by your body.
Eat quality foods – when you are feeling hungry be sure to have quality foods on hand for a meal or to snack on. Lean meats and bright green, yellow or orange veggies are your best choices. Fill up on the veggies!
Drink 80 ounces of water daily – sometimes your body will mistake hunger for thirst. Before you give in to additional calories because you think you are hungry, drink 8 to 10 ounces of water and wait a five minutes. If it’s been a couple hours since your last meal, then eat. If you were really thirsty, your perceived hunger will go away.
Keep your meal size small – your 5 meals a day should be smaller in portion size to allow your body to efficiently utilize the calories that you are eating. Eating large meals will result in storing the extra calories and that can equal fat. Yuk!
Implement these tips in your daily routine and you will excel with your fitness plan.
Please email me your progress and questions…I love to hear from you.
Be Well and Rock it,
Many of my clients have stepped up their fitness program with extra training sessions and increased intensity, or they are new to fitness (maybe due to the reality that summer is coming and a swimsuit is eminent) and are asking the same question: ”Why am I so hungry?... I’m eating healthy, but feeling famished in the afternoon or evening.”
Sparing you the boring scientific answer, your body’s metabolism is kicking in high gear. Which means that when you exercise you are burning a lot of calories (hopefully 300+), and if your workout is a mix of strength and cardio circuits, you will create an after burn of calories hours later.
Gotta love that!
What this ultimately means is that you are burning more, and your body needs more quality calories and nutrients to replenish, restore and recover from your workouts.
Don’t be fooled into thinking that you can eat anything you want because you are a metabolic machine. This hunger feeling can drive you to making lousy food choices.
You still need to manage a higher amount of calories burned versus caloric intake to drop those fat pounds.
Here are a couple of tips to help you not feel so hungry and keep you moving positively toward your fitness and weight loss goals:
Eat within one hour of your workout. Get in a balanced meal or high quality protein shake that includes carbohydrates, protein and fat. Even if you are on a carb-restricted diet, this is the time to give your body the carbs! It wants them to replenish energy stores and repair muscles, so make a good choice of brown rice, pasta or whole grain bread with your balanced after workout meal.
Eat five meals every day – you’ve probably heard this by now, but here it is again. Your metabolism will stay on fire if you feed it every 2 to 3 hours. And to help curb your appetite, this is necessary. If you wait 4 to 5 hours between meals, you will feel famished and this can lead to poor choices or calorie holding by your body.
Eat quality foods – when you are feeling hungry be sure to have quality foods on hand for a meal or to snack on. Lean meats and bright green, yellow or orange veggies are your best choices. Fill up on the veggies!
Drink 80 ounces of water daily – sometimes your body will mistake hunger for thirst. Before you give in to additional calories because you think you are hungry, drink 8 to 10 ounces of water and wait a five minutes. If it’s been a couple hours since your last meal, then eat. If you were really thirsty, your perceived hunger will go away.
Keep your meal size small – your 5 meals a day should be smaller in portion size to allow your body to efficiently utilize the calories that you are eating. Eating large meals will result in storing the extra calories and that can equal fat. Yuk!
Implement these tips in your daily routine and you will excel with your fitness plan.
Please email me your progress and questions…I love to hear from you.
Be Well and Rock it,
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