There are so many decisions and preparations to make when you are getting ready to start a family. Maybe you are the type to uber-plan and make any big moves, check out schools, and paint rooms even before the pee stick comes out positive. Or, you might be the Let’s Keep Our Cool type and hold off on baby purchases until you can’t see your feet. Also, there’s pre-pre-natal nutrition to think about, like folic acid (which you have to take months before you even do the deed), getting your Omega-3s, etc.
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Is this you on the day you really tear it up at the gym? Minus the footy jammies?
With this post I hope to relieve you of some of the anxiety over deciding what/how much/when to eat when you are exercising.
I'll use an example from my practice. A client of mine is using exercise to help reach her goal weight and physique. She is not yet at her goal body, but has lost a considerable number of inches all over in the 5 months since we started working together. Our twice weekly sessions are grueling: 25 minutes of high intensity intervals. Plus she runs on her home treadmill 3x per week as part of a training program to reach 10K by February.
Recently she expressed to me that she was feeling exhausted for a full 24 hours after our session, and that she was experiencing evening hunger that couldn't be satisfied. She was feeling guilty about eating so much and, even worse, she felt her body was taking over and she had no mental control anymore. She asked me what I thought.
As her trainer, I listened, and after our session I researched a bit and realized 2 important things: A) How much her improved metabolism had affected her appetite, and B) She was totally overdoing it!!
Working out 5 days per week may not seem extreme to advanced exercisers or athletes, but at that frequency, variety is key! This client was killing herself with cardiovascular conditioning, and feeling totally drained. Also, she was increasing her metabolic rate with HIIT routines and so her body was telling her to EAT!!!!! in order to fuel the all of this activity.
So how would someone like this regain a balance of feeling satisfied with her diet, energized, and still continue to lose weight?
We had two issues to fix: Cardio overkill, and an uncontrollable appetite.
As I said before, she was overdoing the cardio. Because she has her goal of completing a 10K in a few months, I recommended that she stick with her running program as is; however, our twice weekly sessions would change to heavy resistance training in a sets and reps format with plenty of water and rest. By packing on some lean body mass and mixing up the routine, she will still get the metabolic boost she needs to melt away fat.
What about the nighttime binge? I reminded my client what the effects are of HIIT-style training. Maximum calorie burn for up to 4 hours after a workout, and serious conditioning for the heart and lungs. Even better when you consider that immediately after the workout, appetite is suppressed for about 2 hours. It's all related to the amount of stress hormones that intense exercise produces, as if the whole body is geared for "flight". Great for weight loss, right? Well, what happens later on in the day, in the evening? The body systems return to normal levels, and appetite kicks in, big time. So the key is to preemptively strike! This means that about 30 - 1 hour after your workout eat a small meal comprised of good quality protein, fat and a small amount of slow absorbing carbs like squash or whole oats. The idea is to prevent the blood sugar crash that will have you snarfing anything in site, and that feeling of deep insatiable hunger. Take this meal into consideration with the rest of your daily calories, and eat your next meal at the usual time. Keep a food diary for a couple of days to see how your appetite affects how much you are eating, and once you feel that you are again in control of your eating, you can make calorie cuts if necessary.
Exercise certainly helps to make weight loss faster, but it must be fueled properly. My client's hunger was related to her overexercising and her "reaction" to hunger was uncontrolled eating at night. Once we reduce the stress of overexercise, and start being "proactive" with our diet, things can again come into balance.
I will update on her progress as we move into this next phase. If you have any experiences with how your exercise affected your appetite, please leave them in the comments!
So yes, we are just about to hit the rainy season here in TLV, our version of winter. And it works like a winter anywhere else, making us want to stay indoors and eat crembo, #fluffymarshmallowchocolatemagic. But nevermind that. It's also time to look at our coolest friends, the ones who hold up the mirror and tell us the truth. As in, "Another fluffymarshmallowchocolatemagic? Really?" Now you say, " Yup, will you workout with me?" And she says OF COURSE! Because she's THAT FRIEND. The one who loves to try new things, keep life interesting, and best of all, thinks you and your crazy ideas are awesome!
Call her right now, and tell her that you've decided to take the friendship to the next level. It's time to start exercising together!
My packages are your best bet. 1-1 sessions get bulk discounts when you commit for at least 10. And when you bring a friend, it's just 50 shmeks more per session! So there you go. Winter is coming but it's all sorted now. You're welcome!
Spaces are limited, so call email me NOW or call 054-4482705 to save a spot!
So I decided to start this class because I kept hearing comments from moms I know that "things are starting to break down!" or "I'm tired all the time..." or "I know I should be lifting weights or something, but I don't know where to begin!"
My goals with this course are twofold: A) Give you a great workout that will build endurance and muscle definition B) Teach the basic principles of strength training so you can continue on with a better understanding of this type of training.
Class is limited to 4 people. That's a class that feels like personal training!!
Class taught in English.
Price: 480 NIS per month
When: Sundays and Wednesdays, 8:30am. So, right after gan dropoff when anyway you would be checking your FB.
No experience necessary, all levels welcome!
It's so nice to be on vacation... But whaaaa... where did my hard-earned muscle tone go? Why do I feel flabby after only 3 days away from my routines? While it's important to relax, slipping on your fitness routine only double backfires. You don't benefit from the immediate great things that working out brings like feeling great and confident, but you also have to suffer hard when you return to routines and have to fight your way back. It takes just 2 weeks for a body to 'detrain' from current levels, but you can slow this process by working out smartly throughout your cruise or your beach days.
This HIIT (high-intensity interval training) workout uses just loop bands, a step and a timer and will max you out in just 3 round and 18 minutes. Do it 3x per week and I guarantee that your vacation will be better, and your return to your normal fitness routine will be seamless.
Set your timers for :50 work, :10 seconds rest, 18 rounds (3 rounds of the following 6 moves)
1. Jump ups
2. Push-ups with a twist
3. Squat press
4. Crab toe touches
5. Deadlift and row
6. Speed steps: Using a low step, run up and down as fast as you can.
Optional: For a last calorie torcher, do 3-5 driveway sprints with 1:00 minute rest in between.
Hiya! I am a personal fitness and health coach in North San Diego with over 15 years' experience in holistic wellness and fitness for women in all stages of life.
I specialize in helping women during and after pregnancy. The work we do together will keep you strong and ready for the big push, and help you discover your body once it's finally all yours once again.
Not in the baby phase of your life? Whether your goals are weight loss, building muscle tone, or just increased energy for the day-to-day, I will help you achieve it and "make it stick" for life.
If that sounds good to you, then let's work together!
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