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For Real, Don’t Turn Your Back On Your Workout Routine During the Holidays

Apart from being a beautiful angel, magnetic presence, athlete, mother, stunner and my own personal girl crush, Gabby Reece is full of good advice. 

Check out this article on why we should not lose sight of our fitness regiments during the holidays. I KNOW that it is so much easier to eat sugar cookies and splurge on egg nog and rum (though it’s usually soy egg nog, truthfully) than it is to get my butt to the gym or out for a run. This year, I vow that I am going to be a healthy cutie. Can I get an amen? 

Also, as if the 1 extra pound that we gain in the year happens because of the holidays!? Oh Lindor chocolate, I have to forsake you.

Peace. xx.

-H.

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I used to think that taking a day off of exercise was merely just an old adage. People only said that so that you would not injure yourself. “I won’t injure myself, I’ve already broken both my feet in freak dance accidents – I’ve got this covered” Lately I’ve been understanding the necessity of a day off from exercise. I have been feeling pretty spent. Not only that, but I’ve found that it’s been easier for me to sleep during the week when I do take a day off (I do suffer from a bit of insomnia – though it is hereditary, thanks mom).

This feeling of being totally burnt out came from not taking a day off during one particularly week (but to be fair, it was the week I had my 10 k run and I was scrambling with fitting in runs). When I started feeling totally zonked I knew that I had to listen to what my body was telling me. There was a reason that I was feeling this way and the physical manifestation of exhaustion was my body’s way of saying “Hey girrrl, you need to cool it”. I have noticed an emphasis on the rest day as I’ve been deciding on what kind of training schedule I am going to use for my half-marathon prep. There are at least two rest days always included in this kind of schedule – although running is a very rigorous form of exercise and can be hard on your body. I also realize that strength training and yoga should be combined with this type of training regiment.

Most importantly, if you don’t remember to take a day off, you will find yourself overtraining which could prove disadvantageous to all of your hard work. You will increase your risk of muscle strain and injury. Your body needs to recover. 

I think that the lesson I want to stress most here not only to myself but to you readers is to listen to your body. What is it saying to you? It is such an important vessel, you can treat it like a temple but at the end of the day you need to make friends with it. Check out these tips from mindbodygreen for listening to your body and its intuition: http://www.mindbodygreen.com/0-4477/Listen-to-Your-Body-Talk.htmlRemember that this is not a matter of giving up or being weak, it is simply being aware and gracious to your body’s needs. It doesn’t mean that you’re a wimp, it actually shows strength through actualization.

Everything in your body is interconnected, remember that:

“The thing to realize about the systems of the body is that they sing to one another. From the smallest cell to the largest organ, the systems of the body are wonderful, even magical, in the way that they work together in an interconnected synchronicity. Learn to listen to these vibrations and their signals.” 

 
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Peace. xx.
-H.

As a health conscious (and calorically aware) human, I attempt to watch what I eat and mostly when I eat. I am aware that I should not be eating late at night (never later than 9 pm, some nights I am just so busy that I unfortunately find myself strapped for time to eat before then). I know that I should eat every 3-4 hours – even though that is partially done to be kind to those around me so that they do not have to experience my “hanger”. The question has always been for me, how soon should I eat after working out. I have heard an amalgam of thoughts on this subject. Most importantly, what types of food should I be eating post workout.

My mom is a bit of a nosy parker (sorry Mom, I know that you’re reading this…) and she told me that she wanted to look in to the reasoning behind eating immediately after a workout so that she could fully understand why she should be doing it. That got me thinking that I should look in to it as well. I ran my first 10k race this past weekend (I finished in 1:04:29, which isn’t bad considering that I didn’t really train) and as I partook in the post run bagels and bananas I wondered why there is such an emphasis on eating right after a run. Other than the usual grumblings that you should replenish an empty stomach and that your body simply needs energy. I am more interested in the mechanics/scientific notions behind this widely accepted suggestion. 

When your muscles are worked out, they become torn down and fatigued in order to build new muscle. The glycogen in your body becomes depleted and as a result, your insulin sensitivity is at its very highest. It is important to ingest foods with high amounts of glucose to replenish the supply. This will actually help your recover your muscles and will expedite the process of repairing them (which means that your chances of being sore the next day lessen). Eating protein post workout responds to the breakdown of protein in your muscles and will help protein synthesis to occur faster. 

There is a 30 minute to 1 hour window in which you should eat after a workout. A mixture of protein and carbohydrates have proven to reduce soreness the next day. This combination also helps muscle to build while being negligent of replenishing nutrient sources can actually lead to muscle atrophy. It also improves the storage of glycogen in the liver and muscles. 

If you are worried about carbs, you should know that your metabolism is still going after you have been working out and they are not evil and turned in to fat when they are consumed after a workout. It is also needed to keep your central nervous system functioning.

So let’s put it simply then, you should try to eat a banana, a protein bar, milk, a peanut butter sandwich are all easy and viable options to eat after a workout. Refined sugars should be avoided, as should all the evil sugars like corn syrup!

So that is my wisdom for the day. Check out this action shot of me during my run this past weekend, my face is tomato red and it was raining so I had to wear a rain jacket that was too big for me but it was fun!

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Let me know what you think about my wisdom and be healthy and smart my friends.

Peace. xx.

-H.

Hi!
My name is Hannah. Over the last two years I have managed to lose 20 pounds just through healthy eating and exercise. I think it is safe to say that I’ve become a bit of a health nut, somewhat granola-y if you will.  I have never been happier, had more self-confidence and felt more centred in my life until now.

This journey began when I fell in love with yoga two years ago thanks to an amazing teacher who guided me through my practice with kindness, patience and attention. I have felt myself go through a transformation physically, emotionally and spiritually. Yoga pulled me out of a dark place and brought me to a place where I felt aware of myself and showed me that I was attached to some negative things. I have recently started dancing ballet again after a 5 year hiatus and it has been such a humbling but fun experience. I have also started strength training and exercise barre classes that have helped me begin to build new muscles – it has been so much fun but incredibly difficult.

I’ve decided to start a blog so that I can have a place to share my own health and fitness tips, share healthy recipes, and share links and articles that I have found to be useful in my journey to become more fit and healthy. I am also going to do my very first half-marathon in May 2013 and will be discussing the inevitable ups and downs (hopefully not too many downs!) of my training.

Thanks for reading and I hope that you enjoy this blog as much as I’m going to enjoy writing it!

Peace.
xx.

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