exercise

What to Eat Pre and Post Workout

Is it a good idea to eat a meal before a workout or after a workout? The answer is yes but what are the right things to eat before and after?

You don’t want to over stuff yourself before your workout and have an upset stomach as you workout so make sure you eat something light. Also by eating before your workout, this will give you more energy as you are exercising.

Photo Credit: Laurenconrad.com

So what are some good things to eat before your workout?

Pre-Workout Snack(s)/Meals/Drinks

  1. Fruit! Have a variety of fruits such as a banana, some berries, an orange, apple. Whatever you prefer.
  2. Peanut Butter & Toast (add some sliced banana on top if you’d like)
  3. Protein Bar (your favorite) Mine would have to be a Luna Cookie Dough Protein Bar
  4. Eggs & Toast: 1 Hard boiled egg with a slice of whole wheat toast
  5. Greek Yogurt
  6. Oatmeal with Fresh Fruit
  7. Coffee

Post-Workout Snack(s)/Meals/Drinks

  1. Protein Pancakes
  2. Whole wheat sandwich with your choice of meat (turkey, tuna, ham, etc)
  3. Chocolate Milk
  4. Eggs
  5. Protein Bar
  6. Quinoa
  7. Nuts and Dried Fruit
  8. Pita with Hummus
  9. WATER!

There are many other great snacks you can have, those are just a few to name off. Just make sure they are low in fat and that you drink plenty of fluids before and after your workout to keep you hydrated. Try to drink at least one or two cups of water at least one hour before you exercise. Also by adding protein to your meal this will help your muscles recover and grow after exercising.

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WAKE UP AND EXERCISE

Wake up and get that body moving!

Photo Credit: DoctorOz.com

If only I could wake up everyday of the week and workout but with work and school I don’t have the time (well I do but that means I would have to be up at 4 am every morning..a bit early for me so I wait till after work and school). Thankfully on weekends, that is the first thing I do when I get up. I workout. So why can’t you?

With spring only 6 days away, that means more time spent outdoors so why not take your workout back outside. Get out of that house, the weather is finally becoming nice and spring is just about here. Go run or walk!

There are many great benefits to working out first thing in the morning. For one, you get it out of the way and you have the rest of the day to do whatever you want. Two, you will have so much energy the rest of the day. You would think you wouldn’t have any at all but surprisingly, exercising first thing in the morning will provide you with energy throughout your entire day.

What are some of the benefits to working out first thing in the morning?

  • According to Women’s Health Magazine, Monica Nelson who is a personal trainer said that you will start your day with your metabolism being revved up. By having your metabolism revved up in the morning, this will help burn through the food you eat all throughout the day rather than while you are asleep.
  • If you are able to work out in the morning, another great thing will be (if you go to the gym) will be that you will avoid all the people! It’s always nice to go to the gym and have hardly anybody there. More options are open for you to choose what you want to do for exercise. More machines are open to use!
  • Like I said before, if you exercise in the morning you will have more energy throughout the day. Exercising gets your endorphins flowing through your body and you will be more awake throughout the day and be able to get a lot of things done without feeling tired.
  • Knowing that you already have worked out for the day, you will most likely make better food choices when it comes to be time to eat lunch and dinner. Having a positive outlook on yourself by exercising and eating right will make you feel that much better. You will choose healthier options.

If you aren’t able to squeeze in that morning workout, at least try to later on in the day. Fifteen minutes of exercise is better than no exercise at all. Break a sweat whenever you have the chance.

Photo Credit: burn60.com

Another tip that I do to help keep me motivated to exercise in the morning is to have your gym clothes and shoes out the night before so as soon as you wake up, you see those out and you will know what you have to do.

Five Weeks to Wellness

Are you participating in the Five Weeks to Wellness Challenge at The University of Iowa?

Photo Credit: Student Health & Wellness Five Weeks to Wellness

The University of Iowa launched its 5 Weeks to Wellness Challenge on February 3rd and the challenge goes on until March 9th, 2014.

So what exactly is the 5 weeks to Wellness Challenge?

The Five Weeks to Wellness Challenge is a challenge that focuses on improving your nutrition and fitness habits while boosting your overall wellness. Not only are you striving to eat better each day and look better by participating in physical activities but at the end of the challenge you will get a prize of your choosing for participating.

Each Monday you will receive weekly goals, expert tips on how to stay healthy and support from experts. Once you are registered you will track your progress with a scorecard each week to monitor what you have been doing. You can either print off the scorecard or keep track on ICON of your progress. There are physical activity and nutrition goals for each week. Each goal is worth 1 token per day so the more the better!

The goal is 50 tokens.

So what happens at the end of the challenge? Once the challenge is over on March 9th, you will complete an online evaluation on March 10th that is emailed to you and submit the total amount of tokens you earned so you can be eligible for prizes.You will receive an email on how to pick up the prize of your choice if you accumulated 50+ tokens. The prize choices include: water bottle, salad shaker, gym towel, and food container. Students who complete the challenge (50+ tokens) will also be entered in the large prize drawing (dry-fit shirt from Running Wild, mug and smoothie from Tropical Smoothie, and Recreational Services personal training session).

So far my progress is going well as I too am taking on this challenge. Who’s with me?!