Fuel for the Body

OJ, a better source of electrolytes
photo by Mrs. O

I exercise for two hours three out of the four to five days I workout. When I exercise for more than hour, I think about how I can refuel my body with the right things so that my muscles will recover and my body will get some nutrients back.

The September/October American Fitness magazine had an informative article; Recovering From Hard Exercise. According to the author, Nancy Clark, MS, RD, recovery meals and snacks after long workouts should include a carbohydrate-rich foods such as bread, cereal, or fruits and a little bit of protein such as pasta and meatballs, cereal with milk, or a fruit smoothie (Greek yogurt, banana and berries).In addition to recovery meals, it's important to replenish electrolytes (sodium and potassium) used up during exercise through sweat. Electrolytes are in our bodies and help enhance and balance fluids in the body. Sometimes, getting cramps in the legs could be the result of low sodium or potassium in the body. According to Clark, milk and other foods are better sources of electrolytes than a sports drink. For instance: 

1. An 8oz orange juice has no sodium, 450mg potassium, 2mg protein, and 26mg carbohydrates. 
2. An 8oz chocolate milk has 150mg sodium, 425mg potassium, 8mg protein, and 26mg carbohydrates.
3. An 8oz Powerade has 55mg sodium, 45mg potassium, no protein, and 19mg carbohydrates.
4. An 8oz water doesnt' contain electrolytes, protein or carbs.

My favorite recovery meal is a fruit smoothie made with Greek yogurt, mixed fruit, blueberries, spinach, oatmeal, ground flaxseed, honey, and coconut milk. It's refreshing, filling, and meets the carbohydrate and protein recovery meal balance. I have to do a better job on my fluid intake and drink other things besides water when I workout for two hours. In addition to water to the gym, I'll take orange juice as well. This will help me to not feel weak and sluggish after exercising. Here's to your health and recovering from exercise with the right fuel. 

Fitness Education

I've decided to register for a class so that I can become a certified Spinning Instructor! I've taken many Spin classes and since I got my recertification as a group fitness instructor, I've wanted to get this certification to help enhance my fitness resume.

Spinning or cycling is another great way to get excellent cardiovascular work and you don't have to be a cyclist to participate in a class. It's not difficult to learn and it's for people of all shapes and sizes. Not only is the instructor motivating, but the class participants are as well. The motivation is catching!

In a Spin/cycling class, participants use a stationary bike, ride to the tempo of the music, and various bike tensions. The instructor cues the participants through a warm-up, to do a variety of things such as sprinting, running, or climbing, cool down, and stretch. The instructors also give visual cues such as climbing a hill, ridding on a flat surface, or in sand.

I'm excited and look forward to my certification class so that I can motivate others and help them on their fitness goals. Here's to your health! 

Here's to Your Health in 2013

Google images

Well, it's a new year and resolutions are all the rave. I don't make resolutions but strive to be better at things in my life. 

My goal is to get back to my regular exercise routine because I was sidelined due to lower back and leg problems. I finished physical therapy just before the year ended and on the first day of the year, it felt very good to exercise and run without pain.

I was going to go to a spin class at the gym but it was cancelled. Instead of leaving the house, I decided to workout in my home gym. I ran in five minute intervals and did a variety of strength training exercises with my body weight and 10 pound weights. I did this  routine for 40 minutes. Something like this is considered interval training; alternating burst of intense activity (running) with intervals of lighter activity (squats). 

My physical therapist told me to build up my exercise intensity as long as I don't feel any pain. I'll continue to do the physical therapy exercises as well so that I can continue to get better.

"Cheers to a new year and another chance for us to get it right," Oprah Winfrey. Here's to your health in 2013 and always.