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Top 3 Workout Mistakes That Hinder Results

12 Aug

If yofruit dumbbellsu are exercising daily, but not seeing the results you want, then you might be making these common workout mistakes.

1. Performing Long Duration Cardio for Fat Loss. Running has always been perceived as the Holy Grail for fat loss, but it may very well be one of the biggest factors as to why you ARE NOT burning fat. Say what?! While cardiovascular exercise is an important part of a well-rounded exercise program, pounding the pavement or doing any repetitive movement consistently for 60 minutes will actually make you an efficient fat burner. Less energy needed to do an activity = fewer calories burned. Long duration cardio also produces more cortisol which makes a nice, squishy home around your mid-section. Not cool. Rather than kickin’ it on the treadmill for 60 minutes every day, opt for strength training and interval training instead. Strength training builds muscle for an around-the-clock fat burning party and interval training improves cardiovascular health without boring the body. A perfect pairing is 3 days of strength training and 2 days of intervals. Add in stress-reducing walks or yoga on your recovery days.

2. Skipping Your Post-Workout Meal. Not eating within 30-45 minutes after your workout is like Daniel Craig keeping his shirt on throughout an entire movie–a complete muscle waster! Resistance training breaks down muscle fibers so we can rebuild them and gain strength. The only way we can repair our bodies is through proper nutrition and recovery. So after you finish your challenging weight training session or metabolic intervals, grab some grub. An ideal recovery meal consists of clean and lean protein, vegetables, fruit and a healthy starch like a yam. If the thought of a full meal after your sweatfest makes your stomach churn, blend a protein shake with pea protein, fresh and frozen fruit, raw unsweetened cacao, kale/ spinach and 6 oz of water/ coconut water/ almond milk.

3. Staying in Your Comfort Zone. Change happens when you push yourself out of your comfort zone. This can be accomplished by increasing weights in small intervals, switching your exercise program every 4-6 weeks and putting forth 100% effort. If you are squatting for 10 reps and feel like you could do 10 more reps, then the weight isn’t heavy enough–challenge yourself and increase it so you can only do 1-2 more reps with good form. Not tired after your 20 second interval and feel like 30 seconds is too long of a break–push yourself and go faster (without sacrificing form). Going out of your comfort zone doesn’t mean entering your pain zone. “No pain, no gain” is lame. Challenge yourself to be your best. You are your greatest competition.

Incorporating these 3 tips along with healthy eating (you can’t out-train a poor diet) will help you achieve the life you deserve. After all, a little daily sweat equity and optimal nutrition is well worth a lifetime of happiness.

For more health and fitness tips, visit Stephanie Bell Wellness on Facebook.


Q and A: What should I eat while breastfeeding?

16 Jul

mom and babyThis is a great question for health conscious mammas wanting to provide the best nutrition for their growing baby (or babies). Here is the low down: you are the food supply for your baby so ensure you are not putting anything in your body that you would not want your baby to eat as well. This means sipping a lot of H2O and indulging in plenty of clean, nutrient-dense food.

WATER WORKS. Breast milk is 88% water, so even slight dehydration can disrupt milk production and lead to fatigue and dizziness. Drinking half of your bodyweight in ounces of water every day will keep you and your baby well hydrated and happy. Basically, when baby is tippin’ it back, so should you.

NUTRIENT NOSHING. Depending on your activity level, you will want to consume 300-500 extra calories (woo hoo!) from clean and nutrient dense food sources. This includes a variety of vegetables, fruit, lean protein and healthy starches such as sweet potatoes, whole grain rice and quinoa. Now there are some healthy foods that may cause a few problems for you and your baby such as “gassy” vegetables like cauliflower, broccoli and Brussel’s Sprouts and spicy foods including jalapenos and garlic. Steaming or roasting the vegetables usually takes care of the gas, but spicy foods may have to be avoided if the baby is not tolerating them well. Also, remember all of the fish you couldn’t eat during pregnancy due to mercury exposure? Well, the same holds true during nursing, so ensure you aren’t eating more than two fish-fabulous meals per week.

STOP, COLLABORATE AND LISTEN. The best nutrition advice is the advice your body and your baby’s body is telling you through symptoms such as diarrhea, gas, constipation, running nose, asthma, dark circles under eyes, eczema, rash, fussiness, ear infections, etc. If you or your baby are experiencing these, keep track of what you are eating and try eliminating the food item for a few weeks. Then, slowly reintroduce it (one at a time if you eliminated a few) to see if the symptoms occur again. Some common food allergies or intolerances include citrus fruits (can irritate GI tract), peanuts, gluten, dairy, corn, shellfish, eggs and soy.

GET YOUR FLOW ON: Caution foods, beverages, supplements and medications that reduce breast milk  production and can affect the health of the baby include smoking, alcohol, caffeine (yes, that includes your daily coffee or chocolate fix), birth control pills, decongestants, antihistamines, sage, jasmine, tea, parsley and peppermint. Low calorie dieting can also deprive you and your baby from nutrients while reducing milk production.

If you are breastfeeding, always speak with your doctor before taking any supplements or medications.

For your personalized nutrition and fitness plan or to schedule a VIP Day, please contact me at 402-819-8970.