Your Body Will Thank You!

b&m

But seriously, you reap the quantifiable benefits of exercise through both your mind and your body! Here are some of the many good things that come from exercise in any capacity:

  1. Energy! The act of exercising allows oxygen and nutrients to be delivered more readily to your tissues. Also, the long-term cardiovascular improvements that come from consistent exercise mean that your heart and lungs will work more efficiently, giving you more energy.
  2. Weight Control! This is an obvious one for most, but it is unequivocally necessary for function of all body systems, and it boosts self-esteem! Win-win.
  3. A Better Mood! That’s right – if you’re feeling down, working out might be the last thing you want to do. But, it has been proven to be a natural mood enhancer. Exercise releases a variety of happy brain chemicals, like endorphins. The act of exercising may even just make you feel better about yourself, which is a great way to improve your mood.
  4. Libido! Exercise can enhance your libido in more ways than one. Mainly, exercise releases testosterone which increases “the urge” in both males and females!
  5. Prevents disease! Likelihood of conditions like heart disease, stroke, arthritis, diabetes (type II), and many more, is dramatically decreased if you are at a healthy weight and exercise consistently. Physical activity makes our bodies produce HDL, the “good” cholesterol which battles unhealthy triglycerides.

 

 

References:

  1. The benefits of physical activity. Centers for Disease Control and Prevention. http://www.cdc.gov/physicalactivity/everyone/health/index.html. Accessed July 2, 2013.
  2. Exercise: 7 benefits of regular physical activity. Mayo Clinic.
    http://www.mayoclinic.org/healthy-living/fitness/in-depth/exercise/art-20048389. Accessed July 28, 2014.
  3. Hamilton LD, et al. The roles of testosterone and alpha-amylase in exercise-induced sexual arousal in women. Journal of Sexual Medicine. 2008;5:845.

 

Client Spotlight: Dan Rich

beforeafterdan

Dan’s Story:
I started with Epic Fitness in 2007 when I was 46 years old.  It has since changed my life! There were so many movements and areas of my body that I wasn’t even working and paying attention to. The great thing about Epic Fitness is they can create an individual workout based on my fitness level and my own personal goals.  The thing I enjoy the most about training with Epic Fitness is that I don’t even have to think about what lifts, how many sets, how much weight to put on the bar.  All I have to do is show up motivated and Epic Fitness has a plan laid out based on all of my goals and needs, making sure that I am using the proper technique and movements.  I also get nutritional advice and direction that has been so helpful.  When I started in 2007 I weighed 249lbs and today I am 53 and weigh 220lbs and I am in the best shape of my life! Thank you Epic Fitness!

 

What To Eat?

EATING

Do you ever wonder what to eat post-exercise to make the most of your workout? Well – wonder no more. If you follow certain guidelines when constructing your meal, it’s easy to give your body the sustenance it needs.

Exercise causes dramatic changes in hydration, glycogen levels, electrolyte balance and more. Our bodies like to stay regulated, so keeping these things in mind before, during, and after a workout is the key to success. Of course, the type of exercise that you are doing affects the timing and composition of your meals, but here are a few basic guidelines:

Before:

Do eat something before exercise. If you are an early-bird athlete, eat at least an hour before you workout or have a light breakfast. You should consider these 5 elements when planning your pre-workout meal:

  1. Low in fiber
  2. High in complex carbohydrates, moderate in protein
  3. Hydrating
  4. Low in fat
  5. Familiar and tolerable

Meal ideas: 

  • Oatmeal with fruit
  • Veggie omelets
  • Hard boiled egg with almond butter and bananas
  • Smoothies with banana, greens, almond butter, and almond milk

After:

You’re going to want to eat within at least 30 minutes to 1 hour after you workout. Your body needs to replenish it’s glycogen stores, so a meal with both protein and complex carbs with a high glycemic index are preferable. Foods that reduce inflammation are a bonus – turmeric and ginger both have tremendous anti-inflammatory properties. Fish are high in omega-3 fatty acids, which also reduce inflammation, with the added bonus of being a great source of protein. Keep in mind that foods high in sugar and bad fats encourage inflammation, and should be avoided in general.

Meal Ideas:

  • Baked, grilled, or broiled fish with steamed vegetables, sweet potato and avocado.
  • Curry (homemade) with chicken, veggies, and quinoa. Add some turmeric and ginger!
  • Veggie and beef soup with garlic, onions, carrots, celery, squash, wild rice, kale, and herbs.

It’s a lot to take in, and planning meals around these rules may not be as easy at it sounds. Here are a few things to always keep in mind with your diet in general:

  • Eat primarily whole foods; steer clear of processed and packaged foods. Prepare your own meals with fresh produce, fresh fruit, and an animal protein source, along with a good fat source. Packaged food can often boast lines about having this or that, but the truth is that 99% of the time, sugar, salt, preservatives, and other chemicals are added.
  • Stay hydrated, 100% of the time. You should be drinking 2/3 of your body weight in ounces. For example, if you’re 150 lbs, 2/3 of 150 is 100. You should be drinking 100 ounces of water a day, as a general rule. Most people don’t drink enough water – it is something you should absolutely stay on top of.
  • Know your body! Listen to your belly, and eat when you’re hungry. Figure out what makes you feel good after you eat. Be in tune.

Get Outside!

Motivation Monday

That’s right – get your butt outside and exercise- go for a hike, mountain bike ride, or just a walk in the park!  A systematic review was done by the Peninsula College of Medicine and Dentistry in 2011, comparing results of 11 existing studies. They concluded that the benefits of outdoor activity in nature are just as beneficial as indoor exercise, along with the added benefit of being outside with nature!

“The study found that most trials showed an improvement in mental well-being: exercising in natural environments was associated with greater feelings of revitalisation, increased energy and positive engagement, together with decreases in tension, confusion, anger and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.”

So, if you want the biggest bang for your buck, try throwing in an outdoor adventure into your weekly exercise routine.

References:

  1. J. Thompson Coon, K. Boddy, K. Stein, R. Whear, J. Barton, M. H. Depledge.Does Participating in Physical Activity in Outdoor Natural Environments Have a Greater Effect on Physical and Mental Wellbeing than Physical Activity Indoors? A Systematic ReviewEnvironmental Science & Technology, 2011; 110203115102046 DOI: 10.1021/es102947t