Fitness

Does anyone else get depressed when they can’t exercise?..

For some Exercising is a chore a job and, it is the most dreaded task of the day, but what some don’t realize is how much fitness is an anti-depressed and a mood enhancer. I don’t think I have ever herd anyone complain about their Endorphins being too high pumping through their body… On that note…

I am an incredibly busy mom of 2, I work in a nursing long term care home facility, and I am trying to start my own business on top of that… but Hello its summer time and my kids are home, its hot outside I want to relax I do fitness 10 out of 12 months throughout the year and I dedicate myself to it. Now fitness ..it shouldn’t be something that people look at you and say..” oh she didn’t work out today” or that girl has flatter abs or bigger muscles then that girl does. Fitness is a lifestyle and it looks different on everyone.

I am usually a person who enjoys being on a routine, during school days, my kiddos will be on the bus by 8 so right after they get on the bus or I drive them to school, I am off to the gym! Every. Single. Day. Unless I or one of my kiddos are sick. What do I do every day at the gym you ask? Why do I go everyday or what am I training for?..

Well this Is How it usually goes. In the morning I will..

  • Get up Make Coffee (Always the first thing)
  • Make my kiddos lunches or food for the day.
  • Have Breakfast usually ( Protein Oatmeal or Waffle)
  • By 8:00 kids are at school.
  • I am usually at the gym for about at least an hour and a half to 2 hours.
  • Workouts differ everyday. But everyday I do at least 30 mins of cardio (Elliptical/Stairs/Bike)
  • Training includes: Abs/glutes/legs/arms/back/resistance training.
  • Post workout will include a high protein, I try to focus more on beans/ lentils/ kale/ sweet potato/ chic peas etc.

This whole morning routine usually takes me until 11:30/12:00

In the afternoon I work n client programs, prep meals for the following days, edit videos, etc.

So after all of this I am usually pooped! But here we are in July  and my kiddos have been out of school now for about a month and a half, and guess what guys I haven’t been to the GYM ONCE!! Not Once! Since my kids have been out of school. Now a lot of people will say,. have you gained back all your weight? Why not, you can’t do both? Insist that its your job?.. etc..

So do I feel guilty for not being to the gym in over a month? No because I go so hard 10 out of 12 months out of the year at the gym, and I want to spend more time with my kids during the summer! Do I miss the gym..? Oh goodness yes! Incorporating cardio outside and at home workouts have been my best friend these past few weeks. Also just playing with my kids outside keeps me super active.

Don’t get me wrong I cannot wait until my kids go back to school to go pump some iron! However having a little break from the gym isn’t always a bad thing. Some people get so caught up in the fitness lifestyle that they loose the importance of everything else. Yes its good to be healthy and to be physically fit. Lets not forget about mentally and emotionally spending time with our families.

Are there any other moms out there that are huge gym goers during the school year and take the summer off to conquer other goals and passions? Message me and let me know!- Allison May xoxo

 

 

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Fitness · Nutrition

High Protein Packed Dessert Heaven!!(Vegan)

So ive been on this new.. Well I guess you can kind of call it an addiction.. I bake. Dirty. But Clean. 😉 I have subsituted all the naughty ingredients like (refine sugars, animal bi-products, fillers etc) with whole grain, organic, raw, no animal bi-products. 

I love discovering new ways I can create delicious sweet treats yet feel guilt free about them. 

I love making donuts,cookies, amd cakes. Follow me on my instagram @donutsanddumbells101 where I feature all of my yummy healthy treats.

This is a little sneak peak! (Protein Fudge Brownies with Vegan Cookie dough spread packed in between.)

Believe me its as good as it looks ;)!

Fitness

The Benefits Of Planking Everyday!

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Planking has become increasingly popular for core strengthening, and for good reason: it works – in large part because it engages multiple muscle groups simultaneously. What are some of the benefits you can expect from adding this exercise to your regular routine?

1. A Toned Belly Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten. Keep in mind, however, that in order to really get “six-pack” abs, you have to shed fat. For men that would be a body fat of about 6 percent, and women around 9 percent, in order to achieve that classic six-pack. This is not necessarily healthy.

2.Reduce Back Pain Planks work for back pain because they strengthen your core, which has the pleasant “side effect” of reducing back pain. They also strengthen your back muscles, especially those in your upper back.

3.Flexibility While building strength, planks also increase flexibility in your posterior muscle groups. The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.If you do a side plank, you can also stretch out your sides (especially if you extend your arm up over your head in line with your body). To increase the stretching benefits, try a rocking plank – once in basic plank form, rock your body back and forth by moving your toes a few inches either way.

4.Improve Your Mood Virtually every exercise has the potential to give you a mood boost and planks are no exception. Planks are unique, however, in that they help stretch and ultimately relax muscles groups that often become stiff and tense from prolonged sitting. The tension release that planks provide is uplifting for your spirit.

5.Improve Your Balance and Posture To do a plank correctly, you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball. To test and strengthen your balance, try a side plank with a leg raise – get into side plank position, then lift your top leg and hold for one count. Lower it and repeat, then switch sides. In addition, planks work all the muscles you need to maintain proper posture, like your back, chest, shoulders, abs, and neck. If you do planks regularly, you’ll find you’re able to sit or stand up straighter with ease.

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The front-facing plank engages the following upper and lower body areas: Abdominals, lower back, chest, shoulders, upper traps, and neck, biceps, triceps, Glutes, thighs, and calves. Side planking is particularly effective for training your obliques, which really helps stabilize your spine, while the reverse plank places the focus on your glutes, hamstrings, abs, and lower back.

To perform a side plank, start by lying down on your right side, keeping your legs straight. Next, raise yourself up on your right forearm; your body should form a straight, diagonal line from head to toe. Your hips and knees should be off the floor. You can rest your left hand on the floor in front of you for support, on your hip, or behind your head. Brace your abs and hold for one minute.

For the reverse plank, start out by sitting on the floor with your legs straight out in front of you. Place your palms on the floor, below your shoulders, squeeze your buttocks and thighs, and then push your body up into a reverse plank position. Alternatively, you can begin by placing your elbows rather than your hands on the floor, for a less dramatic lift. Again, keep your body in a straight diagonal line from shoulders to heels, making sure your hips are in line.

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Always Remember to Plank!- xoxo Allison.

Fitness · Uncategorized

Cardio.. Before or After Weights?

In terms of frequency, here’s what I do!

  • When I’m bulking, I do two 25-minute HIIT sessions per week.
  • When I’m cutting, I do three to five 25-minute HIIT sessions per week.
  • When I’m maintaining, I do two to three 25-minute HIIT sessions per week.
  • I never do more than five cardio sessions per week, as I’ve found my strength begins to drop off in the gym if I do.

In terms of what I do first is… Cardio before Weightlifting.. but thats just me and Ill tell you now why!

Depends on your specific training goal. I follow the old adage of cardio before so that I carry on my elevated heart rate into my lifting session. I am training to lose bodyfat, get leaner.

Some people prefer to do cardio in the the morning, others just after work. There is no “best time” to do your cardio training. Whenever you feel fully energized, go for it. However, some of you like to combine cardio trainings before or after weightlifting.

Cardio Before Weightlifting

Doing cardio before weights will consume most of your glycogen stores (muscle energy). So if you’re doing cardio just before weightlifting, you won’t be able to perform your INTENSE workout properly and you will definitely enter into a catabolic state.
I emphasize the phrase INTENSE weightlifting workout; because if you’re doing a low intensity workout (20-30 min with light weights), you won’t enter into the catabolic state. It all depends on the intensity of your cardio, workout and how much food you consumed. Of course you can use cardio as 10-15 mins warm up.
But let’s say you just run 45 mins to 1:20 hours, don’t even think to do weightlifting after that.

Cardio After Weightlifting

Weightlifting doesn’t consume all your glycogen stores as bad as cardio. If you’re training’s intensity is moderate, you can have a run after it. Once again, it all depends on your workout intensity.
If you’re training heavy for 1 hour to 1:30 hours or simply doing a leg day, running after it would not be a good idea.

Cardio: Before Or After Weight Lifting

“After what I’ve just read, it seems that I can’t do cardio at all.” Of course you can, but you will have to put some hours in between; so you can get some rest and refuel your glycogen stores.
But if you want to run just after your workouts, try to place your cardio session just after a light weight training.

Cardio Frequency And Duration

We can define the cardio frequency and duration depending on your body type and your fitness goals. Gymaholic will provide you two simple types of frequency and duration for you cardio sessions. However, these are example and should be modified depending on your goals:

  • Get Leaner But Don’t Want To Lose Muscle Mass: You will get benefits while doing 1 to 3 cardio sessions per week with a duration of 30-45 mins at a moderate speed (60% of your max heart rate).
  • Get Fit And Stay Strong: You can reach your goals while running 4-5 times a week for 45-70mins at a moderate/high-speed (60 to 80% of your max heart rate).

In Conclusion

Cardio: before or after weights giving you tips and advice in order to help you reach Your fitness Goals, But we have all different genetics, unalike bodies and divergent fitness goals.
At the end of the day, it’s YOUR fitness journey, so you will have to learn a few things by practicing.

  • Cardio is very important, even for bodybuilders.
  • Do cardio whenever you feel fully energized.
  • Forget the cardio on an empty stomach, it’s not healthy. Unless you have researched and are training on fasted Cardio.
  • Always eat something before exercising (cardio, lifting …), a light snack does the trick.
  • If you want to run before/after weightlifting, get some rest and refuel your body.
  • Run after leg day? Don’t even think about it!
  • Cardio is like lifting, you need to have a plan. Run according to your goals.

Don’t skip cardio day!

Fitness · Uncategorized

Why I do Fasted Cardio and what the Benefits are..

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Fasted Cardio is cardio done while in a “fasted” state, where in your stomach is empty, but it’s a bit more than that.- It has to do with how your body processes and absorbs the food you eat.

When you eat food, it gets broken down into various molecules that your cells can use, and these molecules are released into your blood. Insulin is released as well, and its job is to shuttle these molecules into cells. Depending on how much food you eat in a meal, your insulin levels can remain eliminated for several hours (anywhere from 3 – 6+).

When your body is digesting and absorbing what you’ve eaten, your body is in a “fed” or “postprandial” state (prandial means “having to do with a meal”). Once it has finished processing and absorbing the nutrients, insulin levels drop to a “minimum” low (or “baseline” level), and your body enters a “fasted” or “postabsorptive” state. Every day your body moves between “fed” and “fasted’ (or “postprandial” and “postabsorptive”) states.

Well,blood flow in the abdominal region burns faster when your in a fasted state which means the catecholamines can reach this stubborn fat easier, resulting in more mobilization of it.

This is where I’ve personally really noticed a difference in cutting and with fasted training. When I include fasted training (both cardio and weightlifting), the journey from about 9% to 6%, where the majority of the fat you’re losing is the “stubborn” stuff, is noticeably faster  when I do Fasted Cardio.

You don’t have to train fasted to lose fat and get lean, but it’s a valuable strategy that you should consider trying. Or not its completely up to you. If you are a person that needs to have something in their stomach before they start working out, then by all means listen to your body and become intuitive with it.

This Process is especially true if you’re lean and wanting to get really lean because you’re going to be dealing mainly with stubborn fat stores that can be very slow to disappear with just diet and exercise alone.

Just Remember Fasted Cardio is not for everyone. Its something I enjoy because ..

  1. I like to get my workouts done in the mornings.
  2. I can feel my metabolism burn more when im active in the Morning .
  3.  I am never Very Hungry in the mornings. I just make sure I hype up on my Post workout.
  4.  Like I said it doesn’t work for everyone… But if you are looking to boost up your metabolism or your at a fat loss plateau, I would defiantly advise putting some fasted cardio in to your Schedule.

Much Love ALLISON XOXOX