It has been a while since I blogged...mostly because I have been truly enjoying my spring and summer! Spring welcomed running season for me, and summer brought more mileage and lots of fun trails to my already busy life, but I'm not even complaining because I love it!
Running and carbs go hand in hand! It is perfect fuel for all your running adventures, and eating a consistant high carb diet can truly help you make vast improvements. Even as a beginner, a decent running schedule paired with a high carb diet can make training so much better. It is like running on unlimited fuel all the time, lots of energy, even during fasted runs!
What most people do is carb load the night before a run, while consuming a high fat, high protein diet most other days. This is not the best method as the body slows down quite a bit when digesting fat and protein, leaving you feeling sluggish, and adding carbs onto a slow and miserable disgestion isn't going to make much improvement.
Eating a high carb diet means your digestion is moving smoothly and quickly leaving you energized and ready to move! No need to 'carb load' when you are literally running on carbs, haha! Food is your foundation! Though you still need to run your butt off a high carb diet will make it so much more enjoyable! If you want to improve your running, or begin a running routine, here are some tips:
1. Improve your diet, improve your speed! You just cannot out run a bad diet...seriously, lol! Eating too much fat or protein will leave you feeling heavy and sluggish...maybe even sleepy, which is not ideal for running!
2. Start with 30 minutes a day and see how many miles you can manage to run in that time. It is ok to do a run walk combo, as long as you just keep moving! Once you have an idea of how many miles you can run in 30 minutes, focus on speeding up a bit until you can run a 5k in 30 minutes or less!
3. Now that you are comfortably running a 5k in 30 mins or less, begin adding some mileage. Short runs turn into 4 miles, and a long run is now 6 miles. Hills and sprints should also be introduced. Finding a nice hilly route to do your long run is a great way to push your legs and your lungs!
4. Add some cross training like spinning, mountain biking, hiking, or some cardio based fitness classes.
5. Introduce weight training, especially on those legs and core workout. Strong abs, glutes, hamstrings, and quads are the key to speed and increasing distance!
6. Rest! It is important to include a rest day or 2! You won't lose any speed or distance...you may actually improve! Over training can lead to injuries as well as burning out!
7. Get out there and have some fun! Challenge yourself, compete with yourself, sign up for some races, and enjoy every mile!
Naturally Vegan Health & FitnessⓋ
Showing posts with label vegan fitness. Show all posts
Showing posts with label vegan fitness. Show all posts
Thursday, September 24, 2015
Thursday, June 4, 2015
When to stop counting
To count or not to count? That is the question...well, in the high carb community it is! What are we counting? Calories, and hopefully lots of them! Here's a little background on this. The high carb community consists of many, many fruit bats, but some are more influential than others! Some claim counting calories to make sure you eat enough is extremely important and the key to long term success. Others say to just trust your body and eat until you are full. So what is the best? Should you count or not? Here's a little background on both sides.
High carbers, mainly Raw Till 4 followers, love to smash in the calories, while allowing their bodies to heal and their metabolism to reboot! New comers are often coming from a past of major damage, like eating disorders and obesity, most also come from a sedentary lifestyle. The guidelines are very strict and promise amazing results...eventually. It is not a program which promises quick results. Some gain weight in the first year or two, before beginning to lose. The calorie suggestion is 2000+ for women and 2500+ for men. Sounds like a lot if you are coming from a 1200 calorie starvation diet! But, in all honesty not only is it easy to do, but you all feel really good! No more light headedness, no more cravings, no more need for caffiene, and so much energy! The down side for many...and the reason why many women quit, is the initial weight gain. Going from a past of dieting and calorie restricting to a lifestyle of abundance can lead to weight gain. The body for the first time is being fueled with the proper amount of food. It will store a bit before it begins to shed! From what I have experienced is a bit of weight gain, especially after giving up caffiene, but it eventually came off. Others struggle with this. It truly leads them to question the lifestyle and look for quick fixes, like caffiene, protein shakes, pre and post workout drinks, and eating much less. When they see the weight begins to come off, they swear that Raw Till 4 does not work and some begin to sell all sorts of gimmics to 'help' you shed those pesky pounds and listen to your body.
These former Raw Till 4 followers, end up leaving the movement. They are so happy with their quick weight loss from cutting the calories, supplementing, and drinking caffiene, they have actually
convinced themselves that this is 'listening to your body' or 'intuitive eating'. Since when does your body tell you it needs caffiene? Or a pre workout? That's the thing, your body does not tell you much, you are programmed by your past bad habits, and unfortuantely until you can heal your body and reprogram it, it will continue to lead you down a path of self sabotage!
So, let's get back to the original question. When should you count and when should you stop? When you begin this lifestyle, you need to count calories. You MUST!!! This is extremely important in the beginning especially since 99% of us are coming from a calorie restrictive diet. It has been ingrained in our heads, a programmed behavior! So, trusting yourself to eat enough can be difficult, and most just cannot rely on their body & mind to make the correct decision. The goal is to split up the daily calorie suggestion into 3 meals and 2 snacks. The reason for counting is strictly to prevent UNDER eating, which later leads to binge eating and massive cravings. High carb low fat vegan foods are very low in calories, eating more than ever can be difficult. It takes practice and patience. Learning how to divide up the calories through out the day can help lead you to great success.
My recommendation for clients is to count until your appetite regulates and you have stimulated it enough to actually eat 2000+ calories a day. This can takes months or even years. What I find is those who stop counting too early, begin their bad habits all over again. Behaviors like skipping breakfast for coffee, eating only when starving instead of fueling consistantly to avoid hunger spikes, and craving junk food! Working with a health coach to get to a comfortable eating schedule is very helpful. It may sound crazy, I often hear people say...'animals don't have health coaches or eating schedules, they just listen to their bodies' well, animals also have something called instinct and they trust it. Us humans have lost touch of our instinctual eating habits. We have been poisoned for 1000s of years with meat, dairy, and procesesed junk food. We cannot count on our bodies to eat intuitively. We must LEARN first what that is and how to do it properly. This means how much to eat as well. Unfortuanelty when weight loss is the motivator, majority of people will under eat, because it is a learned behavior.
What do I do when I start to gain weight? This is the hardest part of the lifestyle. I recommend you keep counting and eating enough calories. Begin to exercise regularly, and don't stress over the number. Look for other signs of healing. Are you feeling energized? Does your skin glow? Are you eating in abundance? Are you no longer starving yourself? These are all positive results, weight loss is not the only result you should be focused on! One recommendation I give my clients is just a simple change of foods, for example, changing from bananas to potatoes or rice. Eating less fruit more starches, and adding in more greens, and vise versa. The goal is to stay in the proper calorie count and stay high carb low fat, but there are ways to adjust the food to help promote weight loss. This would be something I work one on one with my clients! It can truly make a huge difference!
Can I stop counting eventually? YES! You will eventually know how much food equals a certain amount of calories! You will be able to recognize what full feels like and how to fuel through out the day to avoid getting too hungry. The goal is to consistantly fuel and feel energized all day. Lack of
calories will drain you quickly! Here are some tips for success:
-food journal and record how your energy was for that day. Record your activity as well. This will help you determine if you need to increase calories on fitness days.
-don't be affraid to mix things up! Try a fully raw day, a raw till 4 day, and a starch solution day. All these lifestyles are high carb low fat vegan and will help keep meals exciting!
-avoid drinking caffiene, as it is an appetite suppressant and will prevent you from reaching your caloric goal for the day.
-don't eat until you get sick! Some people come to this lifestyle and think they must down a 10 banana smoothie in one shot, which leaves them feeling sick and bloated. Be smart with your calories. Split them up, so maybe a 500 cal smoothie, and a 500 cal snack a bit later will help you consume enough food without getting sick.
-use Cronometer to help you keep track of your macronutrients, you want to stay in the 80/10/10 ratio.
-enjoy food!!! For the first time in your adult life you are eating in abundance! No longer panicking about having an extra potato or another plate of pasta! Remember, as long as the food is high carb, low fat vegan, you can eat it!!
High carbers, mainly Raw Till 4 followers, love to smash in the calories, while allowing their bodies to heal and their metabolism to reboot! New comers are often coming from a past of major damage, like eating disorders and obesity, most also come from a sedentary lifestyle. The guidelines are very strict and promise amazing results...eventually. It is not a program which promises quick results. Some gain weight in the first year or two, before beginning to lose. The calorie suggestion is 2000+ for women and 2500+ for men. Sounds like a lot if you are coming from a 1200 calorie starvation diet! But, in all honesty not only is it easy to do, but you all feel really good! No more light headedness, no more cravings, no more need for caffiene, and so much energy! The down side for many...and the reason why many women quit, is the initial weight gain. Going from a past of dieting and calorie restricting to a lifestyle of abundance can lead to weight gain. The body for the first time is being fueled with the proper amount of food. It will store a bit before it begins to shed! From what I have experienced is a bit of weight gain, especially after giving up caffiene, but it eventually came off. Others struggle with this. It truly leads them to question the lifestyle and look for quick fixes, like caffiene, protein shakes, pre and post workout drinks, and eating much less. When they see the weight begins to come off, they swear that Raw Till 4 does not work and some begin to sell all sorts of gimmics to 'help' you shed those pesky pounds and listen to your body.
These former Raw Till 4 followers, end up leaving the movement. They are so happy with their quick weight loss from cutting the calories, supplementing, and drinking caffiene, they have actually
convinced themselves that this is 'listening to your body' or 'intuitive eating'. Since when does your body tell you it needs caffiene? Or a pre workout? That's the thing, your body does not tell you much, you are programmed by your past bad habits, and unfortuantely until you can heal your body and reprogram it, it will continue to lead you down a path of self sabotage!
So, let's get back to the original question. When should you count and when should you stop? When you begin this lifestyle, you need to count calories. You MUST!!! This is extremely important in the beginning especially since 99% of us are coming from a calorie restrictive diet. It has been ingrained in our heads, a programmed behavior! So, trusting yourself to eat enough can be difficult, and most just cannot rely on their body & mind to make the correct decision. The goal is to split up the daily calorie suggestion into 3 meals and 2 snacks. The reason for counting is strictly to prevent UNDER eating, which later leads to binge eating and massive cravings. High carb low fat vegan foods are very low in calories, eating more than ever can be difficult. It takes practice and patience. Learning how to divide up the calories through out the day can help lead you to great success.
My recommendation for clients is to count until your appetite regulates and you have stimulated it enough to actually eat 2000+ calories a day. This can takes months or even years. What I find is those who stop counting too early, begin their bad habits all over again. Behaviors like skipping breakfast for coffee, eating only when starving instead of fueling consistantly to avoid hunger spikes, and craving junk food! Working with a health coach to get to a comfortable eating schedule is very helpful. It may sound crazy, I often hear people say...'animals don't have health coaches or eating schedules, they just listen to their bodies' well, animals also have something called instinct and they trust it. Us humans have lost touch of our instinctual eating habits. We have been poisoned for 1000s of years with meat, dairy, and procesesed junk food. We cannot count on our bodies to eat intuitively. We must LEARN first what that is and how to do it properly. This means how much to eat as well. Unfortuanelty when weight loss is the motivator, majority of people will under eat, because it is a learned behavior.
What do I do when I start to gain weight? This is the hardest part of the lifestyle. I recommend you keep counting and eating enough calories. Begin to exercise regularly, and don't stress over the number. Look for other signs of healing. Are you feeling energized? Does your skin glow? Are you eating in abundance? Are you no longer starving yourself? These are all positive results, weight loss is not the only result you should be focused on! One recommendation I give my clients is just a simple change of foods, for example, changing from bananas to potatoes or rice. Eating less fruit more starches, and adding in more greens, and vise versa. The goal is to stay in the proper calorie count and stay high carb low fat, but there are ways to adjust the food to help promote weight loss. This would be something I work one on one with my clients! It can truly make a huge difference!
Can I stop counting eventually? YES! You will eventually know how much food equals a certain amount of calories! You will be able to recognize what full feels like and how to fuel through out the day to avoid getting too hungry. The goal is to consistantly fuel and feel energized all day. Lack of
calories will drain you quickly! Here are some tips for success:
-food journal and record how your energy was for that day. Record your activity as well. This will help you determine if you need to increase calories on fitness days.
-don't be affraid to mix things up! Try a fully raw day, a raw till 4 day, and a starch solution day. All these lifestyles are high carb low fat vegan and will help keep meals exciting!
-avoid drinking caffiene, as it is an appetite suppressant and will prevent you from reaching your caloric goal for the day.
-don't eat until you get sick! Some people come to this lifestyle and think they must down a 10 banana smoothie in one shot, which leaves them feeling sick and bloated. Be smart with your calories. Split them up, so maybe a 500 cal smoothie, and a 500 cal snack a bit later will help you consume enough food without getting sick.
-use Cronometer to help you keep track of your macronutrients, you want to stay in the 80/10/10 ratio.
-enjoy food!!! For the first time in your adult life you are eating in abundance! No longer panicking about having an extra potato or another plate of pasta! Remember, as long as the food is high carb, low fat vegan, you can eat it!!
Thursday, April 3, 2014
Get Fit And Stay Fit
What keeps me motivated is my health, my love for outdoor actives, and the desire to grow old in the best shape I can. I do not want to be old and stuck at home. I want to hike, bike, play, even when I am in my seventies! I want to chase my grand kids, I want to travel with my husband, and I want to have unlimited amounts of energy....I want to stay fit for life!
You have to accept fitness as a permanent part of life. It is not something you do to lose a few pounds, it is something you do to maintain optimal health. Without it, you are doing great harm to your body. Where do you begin? Here are some tips to Get Fit And Stay Fit!
1. Make a workout schedule and stick to it as much as possible. This is so important! We make time for our favorite shows, girls nights out, and monthly hair appointments, so we need to do the same for fitness. Try to start with a three day plan like Monday, Wednesday, and Friday. Pencil yourself in, and workout 1 hour on each of those days! Do NOT cancel these appointments! They are more important than hair appointments, lol!
2. Take classes or join a gym! Gym memberships are more affordable than ever, and classes are now available pretty much every day of the week, morning and evening! Taking part in a gym community is awesome motivation! Being around others who have similar health goals is very motivating. It is also a great way to make some new friends and maybe a new workout partner!
3. Variety is really the spice of life! Don't get stuck in a rut, try new work outs, switch it up, and keep it fresh! There are so many ways to get fit; weight training, HIIT, Tabata, Insanity, running, walking, swimming, Zumba, Hooping, etc., etc.! If you keep your workouts fresh and fun, you will never get bored!! Don't focus on only one thing like running, try running once a week, and the other 2 days focus of weight training, or a fitness class. This will not only keep you from dreading the same old routine, but will help you get in even better shape!
4. Don't focus on weight loss or your size! Just have fun!!! The more you focus on your weight, the harder it becomes to lose it, and the more you will dislike exercise! Focus on having fun! Watch your fitness level improve, compete with yourself and see how much faster you can get, or how much heavier you can lift! If you have weight to lose, it will come off eventually, just don't focus on it!!
5. Get outdoors as much as possible!! Being active outside may not feel like traditional exercise, but it is even better! Not only are you burning hundreds of calories, but you are also breathing in fresh air, and soaking up some vitamin D. There are many ways to stay active in every season. Winter is great for skiing, snowshoeing, winter hiking, or just walking. Spring is perfect to start jogging! The weather is a bit warmer and the ice has melted off the roads. If running isn't your thing, check out some hiking trails, or maybe Spring skiing!! Summer brings hot temps and the open water! Swimming is such great exercise! Hit the lakes, rivers, and oceans and get in the water! And there is always yard work to be done, rake leaves, mow the lawn, get in the garden, and get busy!
6. Hire a personal trainer! Many think this is so expensive, but honestly, it is so affordable these days! Trainings will vary anywhere from $30 to $50 an hour! If you see a trainer once a week, they will help design a workout for you, that suits your goals and needs. Trainers will also push you harder and help keep you focused. There is no quitting with a trainer, lol! They will keep workouts interesting, fun, and fresh, all you have to do is show up!
There is no reason a fitness routine cannot be a lifelong commitment! If you want a future with great health, then get moving!! A body in motion stays in motion! Learn to LOVE working out, try new things, make friends at the gym, find a support system and just do it!! You won't regret it!
Subscribe to:
Posts (Atom)