Week of March 6, 2011

Support Systems

Everyone, like usual, worked their @$#*^ off last week.  What is so wonderful about everyone, is that we all are true supporters of each other.  Whether it’s someone’s first time or 100th time, we all cheer and support one another. This is one type of support that is vital to enjoying and sticking with an exercise routine.

I want to take this time to recognize the couples who workout together.  I know for many of you it’s hard for both you and your partner to workout together, believe ME! Also, perhaps, this isn’t something your spouse/partner is interested in doing, I understand, believe ME! Don’t worry, it doesn’t mean that your relationship is doomed because your other half is at home watching TV.  What we all need to lead a healthy lifestyle is just plain ‘ole support, which can come in many shapes and forms from spouses, friends, family and co-workers.  Here’s an article from Lance Armstrong’s website, Living Strong that talks about how spouses can be supportive: http://www.livestrong.com/article/32279-support-spouse-lose-weight/

Daylight Saving Time

Yes, next Sunday is daylight saving time.  Here’s a few facts on this event . . .

  • Daylight saving time was first used during World War I, as part of an effort in the United States and other warring countries to conserve fuel. In theory, using daylight more efficiently saves fuel and energy because it reduces the nation’s need for artificial light.
  • A U.S. law signed by President George W. Bush in 2005 extended the length of daylight saving time by four weeks. It now begins at 2 a.m. on the second Sunday in March. It ends on the first Sunday in November.
  • Two states—Arizona and Hawaii—and four U.S. territories—American Samoa, Guam, Puerto Rico, and the U.S. Virgin Islands—don’t observe daylight saving time. Indiana adopted DST in 2006.

Women are More Likely than Men to Overeat after Exercise

by Diets in Review

Women like to blame exercise for a lot of things: making them tired, making them bulk through muscle gain (oh, please), and making them overeat. The last one is when I like to politely remind them that we, as humans, do in fact possess the gift of freewill, and exercise is not what brings the chips to their lips after a workout, it’s their brain, which makes the decision to eat it sound okay.

This doesn’t mean, however, that the hunger is not real. Women especially experience energy cravings after tough workouts, which can be hard to suppress. According to an article in the ACSM Exercise and Sports Sciences Reviews, there are several studies that suggest exercise promotes higher responses in energy-regulating hormones in women than it does in men. The more calories women burn, the more calories they crave after exercise. The result?  Women crave more food after exercise than men, making them more likely to overeat after a workout which can have disastrous effects on their goals.

But don’t get me wrong, this isn’t an excuse. While the craving is real, it doesn’t mean you need to give in. Being healthy means making healthy decisions every day. Our bodies are smart and tell us what they want. But in this case, they want to cancel out our workouts. If weight loss is your goal, that calorie deficit is what you need, and post-workout snacks are one of the quickest ways to make it disappear.  (Note from Lisa: Remember, too little calories will likely store more fat since your body will feel starved, so it’s a balancing act).

Post-Workout Snacks

  • Protein shake
  • Chocolate milk
  • Yogurt (not artificially sweetened or with fruit already in it: add your own fruit, cinnamon, nuts for add flavor and texture)
  • Grilled chicken breast
  • Turkey sandwich (mustard instead of mayo)
  • Fruit
  • Tuna/tuna salad
  • Cottage cheese (in moderation)
  • Egg whites and whole grain wheat bread/toast
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