You Lift Like a Girl

Recently, Structured meal plans work well for people as long as they are on a set routine. But what happens when routines are thrown off by business travel, vacations or just dinner out? Is there a way to enjoy a business meal or a dinner date without falling off your nutrition plan? The following is a list of tips to help you make better decisions while dining out. I’ve also included a personal example of a recent trip. 1. Start with a salad When you’re traveling, it’s easy to get out of the habit of eating enough vegetables. If you’re eating in a group, it’s likely someone will want to order appetizers, which are often loaded with extra sugar, fats and processed carbohydrates. If you order a salad, ask for it to come with the appetizers. You’ll have something to eat while everyone else is loading up on everything else. Choose a dressing low in sugar, such as ranch, Cesar or blue cheese. If you’re not sure about what’s in the dressings, just ask your server. 2. Choose your protein Dep...

So why does morning cardio work so well, and why do it first thing in the morning? When you wake up in the morning, depending on when you last ate, you've gone through roughly a 7 to 12 hour fasting period, and your muscle glycogen stores at this point is either low or depleted. During exercise, glycogen is the first source of energy burned, and fat after that. So when your glycogen stores are low, it won't take a whole lot to burn it all, and quickly begin mobilizing your fat stores as energy. This is precisely why I highly recommend morning cardio. Studies have confirmed this. One study with 14 well trained cyclists tested the effects of training with low muscle glycogen on fat metabolism, and found that while training with low muscle glycogen reduced training intensity, it significantly enhanced fat oxidation. [1] Other studies have also found that maintaining an energy deficit after exercise had the most potent effect on lipid metabolism, as measured by a higher plasma tria...

May today there be peace within. May you trust that you are exactly where you are meant to be. May you not forget the infinite possibilities that are born of faith in yourself and others. May you use the gifts that you have received, and pass on the love that has been given to you. May you be content with yourself just the way you are. Allow your soul the freedom to sing, dance, praise and love