WOD + Fat as a pre-workout meal

 Happy Monday, Friends!

Today's WOD is a great upper body workout, with a good dose of cardio mixed in! Before we get into the WOD, I want to continue our discussion on pre-workout meals. 

Ideally, you plan your pre-workout meal to align with the type of workout that you are doing. In my previous post, I talked about utilizing carbohydrates as a pre-workout meal and specified that this is great for activities requiring explosive energy, such as heavy lifting or an intense spin class. However, after about 20 minutes, your body burns through the energy provided by these carbohydrates and begins to work through your fat stores, burning fat as fuel. 

That being said, consuming fat as part of a pre-workout meal is an excellent idea for those who are going to do a much longer workout. Think long distance jogging, swimming or HIITs longer than 20 minutes. 

Fat contains 9 calories per gram. Carbohydrates contain 4 calories per gram. Calories are energy, so you can see that fat actually provides more energy per gram than carbohydrates, meaning that your body will be fueled with more energy from fat during these longer workouts - your body will not be depleted from energy nearly as quickly as it would from just a carbohydrate. 

There's another benefit to fat as part of a pre-workout meal. It takes the body longer to break down and digest fat, meaning that the 'drip' of energy being supplied to your body is longer and more continuous.

Think of it like this. Fuel from carbohydrates is like running in a straight line on a flat surface. It's very simple and very quick. Fuel from fat is like running uphill while doing a zig-zag; It is going to take you a lot longer to run up to the top of the hill compared to how long it would take you to run in a straight line on a flat surface. 

Now, this is not to say that you should go ahead and consume a very high fat meal (like McDonalds) before a workout, because there are different kinds of fat that can either be healthful or unhealthful.

When we're talking fat for a workout, we want to take advantage to consuming fats that come from natural sources, so no, we are not looking to a processed protein bar, something friend in oil or processed meats. Natural fats that are a great choice include nuts, peanut butter, or cheese. You also consume these in such low doses that they are unlikely to cause digestive issues during your workout.

Remember that we said that your body will burn glucose (carbohydrates) during the first 20 minutes, and will resort to fat burning after that point? This is why it is critical to consume your chosen fat with a complex carbohydrate. The complex carbohydrate will provide good energy during the first portion of your workout, while the fat will continue the energy production during the latter half of your workout. 

Some great options include whole grain toast with some peanut butter, a banana with some walnuts, or an apple with cheese. All of these pair an excellent choice carb with a low quantity fat that will form the dream team for your workout!

When should you consume these meals? The same rules apply: Consume a small meal 2-3 hours before a workout, or a fast-acting carb+fat 1 hour prior to a workout for maximum benefit.

OKAY! With a good understanding of how carbs and fat can be paired together for a great pre-workout snack, let's get into your Workout of the Day! This WOD is about 32 minutes in length, so this is the perfect opportunity for you to practice pairing a good carb with a small amount of fat, and then analyzing how you feel mid and end workout!

WORKOUT OF THE DAY

Do each exercise for 30 seconds, with a 10 second rest. Complete each round 4 times.

Dumbbell Required.

Round 1: Jump squats/Tricep kickbacks 

Round 2: Plank hip dips/Bent over row

Round 3: Reverse crunches/Burpees

Round 4: Push Ups/Jumping Lunges

Round 5: Romanian Deadlifts/Squat to shoulder press

Round 6: Tricep dips/Bear Crawl 4 forward/4back (Keep that booty low!)

How did it go? Let me know how you're feeling after this workout and your carb/fat pre-workout snack! Comment in the section below to tell me how you feel!

With just protein left to discuss, we're getting closer to my perfect pre-workout snack recipe. Any guesses on what it could be?

Workout of the Day AND What should you eat BEFORE a workout?

 Hello friends!

Before I dive into today's Workout of the Day, I wanted to spend some time talking about what we should eat BEFORE a workout in order to maximize physical benefits. Now, when I talk about physical benefits, I'm not talking about only adding muscle, bulking up, or trimming the fat. I'm talking about the physical benefit that you FEEL during a workout. 

Do you ever get halfway through a workout and think, "Ugh, I'm already so tired. I feel like I'm walking through mud."? Or do you ever start a workout and find that you just can't get into the flow? You feel sluggish and blah? 

This could all be down to what you are eating before your workout even begins. So let's talk about the right foods to eat for your workout:

Carbohydrates have been a longtime celebrity in the realm of pre-workout meals. While they do hold their benefits prior to a workout, they are not the only option, and they are not always the most effective option depending on the type of workout. Your pre-workout meal should always reflect the type of workout that you are planning.

There are two kinds of carbohydrates: Simple Carbs and Complex Carbs. Simple carbs are digested by your body very quickly. During the first 20 minutes of your workout, your body will need access to energy quickly before turning into a fat burning machine! However, not all simple carbs are created equal.

Simple Carbs include white bread, white rice, processed foods, chocolate bars, sweets, etc. These types of foods are not ideal for a pre-workout meal because energy from these sources is depleted very quickly. This explains a mid-workout fatigue, where it seems almost impossible to finish your workout without a break or a nap. Think of these carbs as the "crash and burn" foods.

Complex Carbs include whole grains, vegetables, beans and legumes. These carbs take a much longer time to be digested from the body, so result in a slower release of energy. What does this mean for your workout? It means that you will be able to go harder for longer as your body will steadily supply you with energy, instead of a one-shot energy boost that a simple carb can give you.

There is one exception: fruit. Fruit actually counts as a simple carbohydrate because it is very easily digested by the body. However, fruit is full of fibre and fibre slows down digestion. Consuming a banana before a workout will not only provide you with stable energy throughout your workout, but will also provide you with potassium, an essential mineral that reduces muscle cramping during resistance training.

But what kinds of exercise are great for consuming carbs as a pre-workout snack? Any exercise that would require "explosive energy" - heavy lifting, intense cardio spin, a 20-minute HIIT, etc. Anything longer than 20 minutes will require a fat pairing with your carb. More on this next time.

So, what's the moral of the story? If you are opting for a carbohydrate meal before a workout, follow these steps:

1. Keep the 'meal' small if within 2 hours - This will avoid any digestion-related issues in comparison to having a large meal.

2. If having a large meal, consume 3-4 hours prior to workout and follow up with a fruit 1 hour before the workout.

3. Choose complex carbs over simple carbs - This will ensure longer-release energy so you don't burn out mid-workout.

But what about the other options? Should you consume a fat before a workout? What about protein? My next post will focus on how you can incorporate fat and protein pre-workout, and their benefits of doing so. Then, I'll let you in on my own secret weapon for a pre-workout snack.

Until then, here's your WOD:

Complete each exercise for 30 seconds on, 10 seconds off. Complete each round 4 times. 

For example, on round 1, do jumping jacks for 30 seconds, then knee thrusters. This is one repetition. then repeat for a total of four repetition.

Round 1: Jumping Jacks/Dumbbell Knee Thrusters

Round 2: Jumping Alternating Lunges/Dumbbell Figure 8s

Round 3: Half Burpee to Dumbbell Thrust/Floor Chest Press (Dumbbells)

Round 4: Mountain Climbers/Renegade Rows

Round 5: Push Ups/Roman Twists (Dumbbell)

Round 6: Hammer Curl, Alternating/Bosu Ball Toe Taps (If no bosu ball, high knees)

Work Out of the Day - This one will have you lying on the floor, saying "WHY?!"

 Friends, 

I love me a good workout. I especially love workouts where I'm lying on the floor afterwards, asking myself why I decided to workout in the first place! Why do I love these types of workouts? Because these workouts mean PROGRESS. Workouts are supposed to be hard. If they were easy, then you wouldn't be increasing your heart rate, helping to clear any plaque build up, or helping the heart muscle stay strong, which is essential to good health.

Not only do challenging workouts work the physical body into better health, but these hard workouts increase oxygen to the brain, causing the release of serotonin, the feel-good hormone. With the release of serotonin, you spend the next few hours or days feeling good and who doesn't want that?!

As always, if you are new to High-Intensity Exercise, consult your medical practitioner before beginning this program.

This Work Out of the Day is a 20 minute HIIT (High Intensity Interval Training). Complete each exercise for 20 seconds, with a 10 second rest in between. Complete each round 4 times, for a total of 4 minutes per round. You can download timers to help with this on android and Iphones. I use an app called "Interval Timer", that I downloaded from the App Store for free.

You need dumbbells for this exercise. A yoga mat is useful, but not necessary.

Ok, let's go!

Round 1: Jumping Jacks/Side Lunges - One side at a time; So, on interval one do right leg side lunges, interval two do left leg side lunges, etc.

Round 2: Dumbbell snatch left arm/right arm - Here is a video demonstrating how to do this exercise. Note: You do not need a heavy dumbbell for this. I used an 8lb dumbbell as the focus is more on the deep squat for this exercise.

Round 3: Mountain Climbers/Scissor Kicks - Here is a video demonstrating scissor kicks. I prefer to put my hands behind my head and elevate my upper back off the floor for more intensity.

Round 4: Plank Hold/Bicycle Crunches - With the plank hold, you can either complete on your hands for a high plank, or on your forearms for a low plank. Today, I alternated between the two. Don't forget to SQUEEZE those legs and bum to really gain impact.

Round 5: Boat Pose Hold/Forward Jump Squat with Run Back -Here is an image of boat pose. For lower intensity, place your hands on the underside of your thighs and hold, but don't pull. For higher intensity, complete the full boat pose. Here is a video for the forward jump squat. With the run back, jog back four steps and then repeat the jump.

This WOD is sure to get your heart pumping and muscles feeling the HEAT! Have fun and let me know how it goes in the comments below!

Health and Happiness, 

Hollie

Gluten-Free, Low-Sugar Strawberry Shortcake Recipe

 Hello, Friends!

Whenever I am searching for healthy recipes online, I am nearly always looking for something gluten-free and low/no sugar. I often find recipes that are advertised as low/no sugar, and then there is some kind of sweetener or additive added in that turns me away from that particular recipe. Sweeteners and their additives are often toxic to the body, which can do much more harm than good! 

The only 'sweetener' that is deemed completely safe by health authorities is Stevia, a plant extract from a daisy plant found in South America. Many studies have been done on the effects of this sweetener, and no adverse effects have been found. This is why you often see products advertise that they 'naturally sweeten with Stevia' on their labels. If you are an avid protein powder consumer, I am certain that you will see this claim on their labels. In fact, because no adverse effects have been found on the human body, the FDA actually constitutes Stevia as a supplement, not an additive/sweetener. 

Stevia aside, I still prefer to sweeten my baked goods with honey. Most recipes usually call for about 1/4cup honey in baked items, but I have found success with a much smaller quantity. My baked goods are still sweet and satisfy my (massive) sweet tooth!

Today we made Strawberry Shortcake cupcakes. This is the second time I've made them and my kids gobble them up - They are definitely a kid-approved snack!

These cupcakes are made with coconut flour and almond flour. 

Coconut flour is very fibre rich and contains Medium-Chain Triglycerides. In the typical North American diet, MCTs are often lacking, but are so useful as an energy source for the body. In fact, they are so useful that the liver metabolizes (breaks down) the MCTs in the same manner as carbohydrate breakdown, and the body uses them for energy. These types of fat are also linked to increased immune system function and enhanced brain and heart health. A word of caution: If you have a liver disorder, such as cirrhosis, limit your intake of MCTs and seek healthcare advice on how to incorporate MCTs into your diet.

Almond Flour is very rich in vitamins and minerals, manganese and magnesium. Manganese helps blood to clot after injury and magnesium can help with blood sugar control, blood pressure regulation and can even help to prevent migraines! Not to mention that almond flour is high in protein and the healthy monounsaturated fat (great for heart health).

Do I have you convinced of the nutritional powerhouse that is this cupcake yet? Find the recipe below and let me know what you think:

**Wherever possible, use organic ingredients to minimize your body's exposure to toxic pesticides, herbicides and genetically-modified ingredients.

Ingredients:

1/2 cup each of almond flour and coconut flour

1/2 cup organic plain yogurt

2 organic eggs

1/3 cup organic almond milk

1 tsp pure vanilla extract

1.5 tsp baking powder

1 cup organic strawberries, diced

2 tbsp honey

We use organic wherever possible.

Make sure your strawberries are cut pretty small!

Steps:

1. Preheat oven to 375F.

2. Combine almond flour, coconut flour and baking powder into a medium bowl and whisk together.

3. In the same bowl, add the eggs, vanilla extract, yogurt and honey. Use an immersion blender (the stick blender) to mix together thoroughly. 

4. Add in the almond milk and mix again. The batter will appear very thick. This is because coconut flour is very absorptive, but don't worry! The cupcakes will still turn out, thanks to the yogurt.

5. Add the strawberries in and use a spoon to gently mix them into the batter.

6. In a cupcake tin lined with cupcake papers, separate your mixture into 10-12 cupcakes.

Wet the back of a spoon to smooth out the surface of your cupcakes.

7. Wet the back of a spoon with water to smooth out the surface of your cupcakes.

8. Bake at 375F for 20-22 minutes. Use a toothpick to check for readiness.

9. Let cool for 5 minutes in the pan, then transfer to a wire rack. Let cool completely before consuming.

Honestly, I wish that these pictures had smell-o-vision because when they come out of the oven, they smell SO GOOD!

Tuck in friends and know that these little cakes of delight are full of nutrients to give you energy and boost your immune health. 

Let me know when you try these out for yourself in the comments below.

Health and Happiness, 

Hollie

Hi! I'm Hollie.

  Thank you for visiting my little corner of the internet! I'm assuming that you're here because you are looking for some tips and tricks about your nutrition, fitness and mental wellbeing. You've found just the place! 

My name is Hollie and I am currently training to become a Registered Holistic Nutritionist with Nutraphoria. I have always been extremely passionate about nutrition and fitness, and finally took the deep dive into training so that I can serve others by helping them understand the ins and outs of holistic nutrition and how to meld that together with fitness and mindset, leading people to a higher sense of wellbeing and health.

On this page, I plan to share some key information with you about holistic nutrition, offer tips/tricks about improving your nutrition, give insights into simple ingredient swaps that can be made to improve the nutrient content of a meal, and even post recipes that I've created and tested with my own family.

Are you thinking, "YES! I want to know more about how I can improve my overall health!" or "YES! Please give me simple, tasty recipes that I can make, knowing that I am improving the health of myself and my loved ones at the same time!" or "YES! Please tell me how I can combine nutrition, fitness and mindset practices into my life, so that I can be the best version of me!"

Then stick around. I think we will have a lot of fun together.

Health and Happiness, 

Hollie