Do I eat now or later?

Do I eat now or later?

I am constantly getting this question on my blog and on my Facebook page.  I figured it was time to give my opinion on this topic.  While my workouts are typically at night and I have to deal with whether or not to eat dinner before my workout (I do eat, btw)

But for those of you that prefer to workout in the morning I am determined to give you the information you need.

You need to remember that Food is fuel and therefore it is important to eat at least something prior to a workout.  Eating before exercise serves specific functions for your body:

  1. your muscles are fueled with the food eaten the day before as well as the hour before your workout
  2. your stomach is happier as it is settled and not playing hunger head games
  3. helps prevent low blood sugar (hypoglycemia)- a dangerous position to be in and the symptoms can include dizziness, nausea, and headaches
  4. helps mentally knowing that your body has what it needs to push yourself in your workout.

There really is no set amount of how much to eat as well as what to eat.  This really does vary from person to person and activity to activity.  There really is no wrong choice and my best advice to you is to experiment with what works well…If you feel full and feel like you are gonna barf, well then next time back off.  If something is too sweet, next time go for something like oatmeal.  But everyone is really different.

Not only fueling yourself in the morning is important to your success.  But really maintaining healthy nutrition is key to success.  You really won’t see the results you are looking for unless you fuel your muscles consistenly with the right food.  Good Wholesome Food and stay away from the fried food.  Vegetables and salads with no crappy dressing are a simple solution to putting the right things in your body.  If you hate fruits, vegetables and salads, then contact me and let me know.  I have a really great alternative for people just like you! http://facebook.com/mycoachannagray

Many people choose NOT to eat before working out because they are worried about feeling sluggish, having cramps or diarrhea, and/or an upset stomach.

One more thing to think about, if you workout on an empty stomach you will be exercising on fumes, not fuel.  Like not putting gas in your car before driving to work.

Remember too that after your workout you should really fuel your body some more.  You have just burned through your “gasoline” and in order to get your engine moving you need to eat some protein and carbs, so this is where you would typically have your eggs, toast, and coffee.  Roughly 60% of these calories should be from Carbohydrates, this is in order to replace the Glycogen that you have lost in your workout, 25% of your meal should come from Protein, this will stop your body from breaking down the muscle to use for energy and will start to actually rebuild and repair the muscle you just worked on.   HERE is what I drink only after a REALLY REALLY tough workout as it has the perfect Carb to Protein Ration and replenishes what I just lost so that I can come back hard the next day.

Stay away from the processed foods my friends, now is not the time to say I can eat anything because I just worked out.

…for those that can’t get their workout in the morning and have to workout at night, the same holds true, fuel your body to get through your workout.  What I typically do these days is drink my Shakeology about 45 minutes before my workout.  This also keeps me from overindulging after my workout especially late at night.

So put something in your system and your body will perform to its maximum potential.

 

Push Up Challenge for June

I am so excited to have joined a Challenge that appears to be too hard at first but I feel like it is the perfect challenge to complete for those P90 grads who are doing weekly Hybrid workouts like myself. I am up and ready for it. Got a Beach Trip scheduled at the end of June and would love to say I did it. So here is the challenge.

MEN: There are women who will complete this challenge. Will you???
WOMEN: Show the men that you have what it takes to STEP UP and GET IT DONE!!

This is a 6000 Push-up Challenge on JUNE 1st! The idea is to do 6,000 push-ups in one month! Ideally you’ll do 200 a day and you can break them up into whatever is a manageable amount for you. I’m going to wake up and knock out 50, do another 50 at lunch, do another 50 after work, and finally do 50 before I go to bed. I don’t care what kind of push-ups you do. You can do them from your knees, you can do them leaning against a wall. The point is to just BRING IT and do them anyway you can! I want to get as many of you all doing this with me so we can all feel better and know we are doing something to contribute to a healthy life.

What matters is who can do more collectively, the men or the women. 6000 is just a goal to shoot for. If you can do more, great! If you can only do half that, GOOD FOR YOU! That is an accomplishment in itself!

Message me if you are up for the challenge as I am really excited to get this started.

Day #3 July 30 Day Challenge

Today was definitely a challenge to get on the treadmill early enough and fit in my Asylum workout.  I managed to get on the treadmill around noon.  Went to some friends house for some pool time with the kids.  Had Shakeology for Breakfast with my favorite ingredients: Coconut Milk, Coconut Water, Coconut Oil, Chia Seeds, PB2, and Ice, tastes better then a Mocha Coconut Frappacino, and my gosh 5,000 times more healthy.  So, I had to squeeze in Asylum Vertical Plyo which is 40 min long, but since my husband and I had date night planned with a movie involved I had only 20 min to fit it in and I did just that, 20 min and I was sweating like a dog.  I felt really bad about it but decided it was better then skipping it.  I enjoyed a movie and dinner but dinner was my first vegetarian screw up.  So I went to the Cheesecake Factory, looking for light vegetarian and I chose to order Angel Hair Pasta with tomatoes and Shrimp, Oops!! As soon as I ordered it, I hopped on my smartphone and looked up whether Shrimp was considered Vegetarian and guess what it was not, oh geez.  So when the food came I ate 3 out of the 5 shrimp felt guilty and decided to not eat the rest.  But I managed to avoid the cheese.  I did have one Skinny Martini that was under 150 calories.  Stay tuned for Day #4.

 

Overcoming Fitness Plateaus | My Story

By Anna Gray

Yes it is already Mid February 2013 but I have spent the last month and a half reflecting on my last year of health.  It officially appears that I am one of many trying to overcome their fitness plateaus.  See, I took control of my health and fitness back in 2009 when I did my first round of p90x and got amazing results!! Fast forward almost 4 years and where am I?  Well I am technically in the same pant size but I know in my heart that I am not in the same fitness level I was in back then.  Why?  I have done every Beachbody workout put out as soon as it was put out.  I will admit I have not always finished them.  I think that I have not finished them for multiple reasons.  One, my fitness business has taken off even more then I ever could even imagine and with me working full-time, having 2 young kids and a husband, something had to give.  So what gave if I was still doing all the workouts?  Well I still ate Clean as I have not had things like diet soda since my first round.  This month I have discovered what changed, was I was eating clean but I was eating too much which was fine when I was doing P90x and focusing on that program.  If you have ever done p90x you realize that you should be eating up close to 2000 cals a day even for a woman.  I realized I was still eating that way but I was not burning the calories and my metabolism wasn’t what it was then.  So, now why is that?  Well that is because I did not push myself in my workouts like I did with P90x.  Workouts like Insanity tested my patience and frustration levels as I felt like I wanted to puke because the workouts were so hard, TurboFire tested my patience since I didnt have the choreography skills like they did in the videos.  I have realized that these cardio based workouts as amazing as they are, did not tug at my heart like ones lifting weights did.

Now you say *gasp but don’t you sell those products why would you say that you wanted to puke or you were frustrated.  Because I am real!! I have plenty of friends, customers, family that have done them and have had AMAZING results because it really did tug at their heart!  For me it was when Les Mills Pump was brought in the picture and I could lift weights again and not worry too much about choreography and still have a blast doing it so guess what?  I started to see results again, but still felt like I was not where I wanted to be.  I really was just going through the motions and not pushing myself to my limits, those limits where you are just struggling to get those last 3 reps in, when I did push myself I knew I was getting results.  But at the same time since business was going so well there were days I skipped my workouts because I had a call to jump on or I had many emails to return and really didnt put my fitness first.  I put my family, my business and then my health in that order in my life and it showed.  Priorities are amazing things as they really do show you a reflection of who you are and where you are at.

So, in January I was lucky enough to spend a week in Hawaii as a reward trip for my business and spent a lot of time with some incredibly fit people.  I have always been the coach but I really never had a coach, coaching me.  I have had business success partners that push me in my business but not someone that really showed me it was possible to reach the goals my heart really wanted to reach until this trip.  I got to spend a lot of time with my friend Jade Nguyen, a mom and fellow business woman who was learning how to push her business further from me but what I gained from her was really how to push my fitness further.

 

Beachbody CEO and I

 

So here I am with a whole new outlook on 2013.  I have started to really dig deep in Beachbody’s Body Beast program as I feel like I am back home again lifting weights.  My body seems happy with me.  I have a new schedule that forces me to NOT skip my workouts.  I get up at 4:45am thanks to Chalene Johnsons’ highly suggested tip for successful individual and I get my workout in before heading to work.  I am really starting to learn to push myself again with my workouts until those last 3 reps are such a struggle.  Best of all I learned from Jade what simply to eat on this program and how I could incorporate that in my daily work schedule.  I have found many fitness success partners in the last few weeks pushing me to stay on track with these goals.  I am measuring my calories burned throughout the day and calorie intake so that EVERYDAY I am in a calorie deficit.

So, will my business struggle if my priorities change from Family, Business, Fitness to Family, Fitness, Business.  NO!! It won’t change because my business is FITNESS so these two will actually go side by side and I will be forced to hone in on my time management because all of the other things will be in place the way they should.  I am extremely excited for this years journey as I don’t see the last 3 years as a failure at all, I see it as a stepping stone to my next GOAL!!

I hope this inspires someone to brush off those cobwebs, get past that plateau because you know others have met the same goals you want to meet.  IT IS POSSIBLE!! ARE YOU WITH ME?

The Ultimate Reset Day #1 | Vlog

Day 1 of the Ultimate Reset seemed to be more than I bargained for.  This was my second round of the Reset as I had gone through this 21 day detox/reboot in 2012.  Here are my results.

So, the layout of the Reset is 21 days following a meal plan that is broken up into 3 phases/weeks.  The Meal plans start with animal protein (or vegan option of that is your choice) and by the end you are eating Lots of veggies and fruit.  This plan is not made to starve you by any means.  There is also a supplement schedule to follow every day.  The supplements vary during each phase.  Most of them are  capsules with the exception of the Alkalize and the Detox those are in powder form, mix them with water and GULP.

My Goals for this round are:

–Ween myself from coffee
–Get rid of a layer of goo
–Gain back some mental clarity
–Get rid of my ankle achiness after fracturing it in the spring.

Day 1 Recap

I woke up as usual and rather than make my normal cup of coffee with a TBS of half and half I was prepared with a fake Teecino (herbal non-caffienated coffee).  I prepared a normal breakfast:  Two eggs, sautéed spinach, 1 piece of Toast.  I took all my supplements as planned and was hoping to be a breeze all day since I knew what to expect.  OR did I??
Ultimate Reset Day 1b.jpg.jpg

I suffered a horrendous headache from the moment I woke up tip the moment I hit the pillow.  the day before I kind of joked that I would deal with the consequences of my coffee.  In hindsight I should have started to ween my self off of coffee a few days prior.  Totally my fault.

I still managed to make and eat my lunch and dinner and will have to say that I am not a Salmon person by any means but really, really enjoyed the salmon I made using the recipe in the meal guide.  That was a success since I probably could have slept all day if I had the ability to.

Worst part about it was that I was invited to the Los Angeles Kings game with the best seats we have ever had.  I was also supposed to play hockey (even though you are not supposed to workout).  I was definitely skipping my hockey game for this headache but not the Kings game so I had to give in and take an Aleeve.. only one but there was no way would be able to survive that game without throwing up.   I will also say that I started to experience some chills, like I was just getting the flu towards the end of the night.

The game was great, we came home and I crawled into a ball and passed out, hoodie, socks and all.

Here is my day 1 Video (midday before my headache got worse)

If you have any questions about this 21 Day Detox/Reboot, please feel free to send me an email at Fitbalanz@gmail.com