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.
New for 2018:
Your Fit Pregnancy Protocol
Getting through the Big 9 doesn't mean you can't stay in shape!
Order now to get 3 pregnancy workouts PLUS
a custom video made just for you!
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!
I find human behavior fascinating, and while I don't have a psychology degree, I constantly devour lectures and articles on the subject, specifically surrounding behavior change. As a personal trainer I work with people who are trying their hardest to change their bodies and make exercise a routine, and the "X factor", or the thing that will propel them into action, isn't always motivation.
Creatures of habit are we, and the below TEDx talk proves that we can use existing behaviors to trigger new ones that we want to add. I am a firm believer that by "doing" an action, we eventually become it, and BJ Fogg promotes a method called Tiny Habits that is fun and totally do-able.
Fill in the two blanks in the following statement, the first with a behavior you already do, the second with a behavior you want to add. "After I _________, I will _____________" . And then do it. And then celebrate to yourself in some small way every time. Because this shit is hard, and you did it!
So: "After I tuck the kids into bed, I will do 5 sun salutations". Fist pump.
See, I don't stretch enough before or after my workouts, and feel like I never have time what with running to clients and taking care of the house. But it is an essential part of having a sound body, so I really need to make it happen...
I honestly feel like this method can work for my kids, too, especially my 7 year old son who is already extremely set in his ways.
Watch the talk in full below and I would love to get your "After I _________, I will _____________" statements in the comments!
I feel like, even at 36 years old when I should feel secure in my body, I am still affected by fad diet marketing. I truly don't think you can invent anything new in the diet industry, but yet year after year, a new food is touted as "the answer" to losing weight or feeling energized or better skin, etc. And most of the marketing comes from, ahem, bloggers who share their personal experiences as gospel. A word to the wise, PLEASE check facts, people, and don't go out and spend a fortune on rhinoceros horn powder to cure your cancer.
But okay, if you need to make a change in your diet to help feel better or lose weight, but you don't know where to start, here are my five favorite stepping stones to adopting and adapting to a cleaner diet.
Get fit for summer with a 4-week pre-season bootcamp! 15% off private training packages booked through June 9, 2015
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!
visit my youtube channel
join the facebook community
find something cool: