Help reduce exercise-induced inflammation!

“EAT YOUR VEGETABLES!”

We have all heard or said the phrase a million times in our lives.

We all know that produce is good for us, but many people don’t always know “WHY”

I do a lot of research when I am highlighting my favorite foods, and come across many articles that give the information so much better than I could write it.  The following is a portion of one such article written by Trevor Thieme C.S.C.S. A link to Full article below.




… Odds are you, [like many people, have ignored advice to “eat your veggies” at some point or] for even your entire life. Your mom nagged you about eating your broccoli and Brussels sprouts. Your doctor advises you to “eat the rainbow.” And you likely have at least one vegan friend who wants to convert you — or at the very least replace some of the meat in your largely carnivorous diet with plants. Even Michelle Obama has got in on the act, imploring you and every other American to eat more fruits and veggies. And like Murphy (and most other Americans), odds are you don’t listen: Only 1 in 10 people in the United States eat the recommended five servings of fruits and vegetables a day, according to a report from the CDC.

That’s a problem. “If you’re not eating at least two servings of fruits and three servings of vegetables per day, you’re not building ‘foundational health,’ which is key for preventing disease and supporting athletic performance,” says Susan Kleiner, PhD, R.D., author of The Powerfood Nutrition Plan. If she had her way, you’d eat eight servings.

While nutritionists have long known about the athletic advantages of increasing protein intake, they’re only just beginning to comprehend the fitness benefits of eating more phytonutrients — bioactive (i.e., body-boosting) compounds found in fruits, vegetables, grains, and other “phyto” (plant) foods.

“One of the most exciting benefits of phytonutrients is their strong antioxidant potential, disarming free radicals that wreak havoc in the body,” says Kleiner. “But it’s also bigger than that—scientists are learning that some phytonutrients seem go deep into the genetic matrix, turning on and off genes that protect us from disease development.”

That potential of phytonutrients to bolster the immune system is hugely important for athletes, who often run themselves down through overtraining. “One of the biggest things that holds athletes back is getting sick, and research shows that some phytonutrients can act as prebiotics, stimulating the growth of bacteria in your gut, thus helping to boost immunity,” says Kleiner.

Polyphenols — found in abundance in green tea — are among them, according to Japanese researchers.

But perhaps the greatest benefit of phytonutrients — especially as far as athletes are concerned — is their ability to fight exercise-induced inflammation. “The nature of training is to tear the body down, and the body is extraordinary in its ability to repair and rebuild its tissues to become stronger,” says Kleiner. “But part of that process involves an inflammatory response — inflammatory cells rush to the damaged tissue, heat it up, and begin repairing it.”

If you’ve ever felt sore a couple of days after a tough workout (a phenomenon known as delayed onset muscle soreness, or DOMS), you’ve felt the inflammatory process at work. A little inflammation is a good thing — it helps your muscles adapt to the demands of training (and you to become more powerful). “But if you don’t have enough anti-inflammatory factors in your body, the inflammation process can proceed unchecked, which can delay recovery,” says Kleiner.

Fortunately, you don’t have to eat every single plant to reap the benefits; you just have to eat a variety of them, according to Kleiner. “And by variety, I mean not only among food groups, but also within food groups,” she says. In other words, while you might love bananas, Amaranth, and Swiss chard, don’t just eat bananas, Amaranth, and Swiss chard. Becoming stuck in a dietary routine is just as detrimental as getting stuck in training rut.
Click for suggestions on what to eat to stay out of a food rut


In short, your mom, doctor, and vegan friend were right — you should eat a greater number and variety of colorful fruits and vegetables. “And whenever possible, skip pills for whole foods,” says Kleiner. “There’s a lot we have yet to discover about phytonutrients, but one thing we do know is that they’re more potent when they work synergistically with other nutrients in foods than when they’re taken [and working] alone.”

Click Here for the full article by Trevor Theime C.S.C.S

As always leave your comments and questions here, or on Facebook or Instagram

I will see you on the other side.

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Fitness Just for Moms!!

Many moms struggle with getting there core strength back after having kids.  This is probably the question I get most from moms, “how do I get ‘this’ (grabbing ab skin) to go away?!?”

As a mom I get it, growing a human takes a toll on your body.  It also took the better portion of a year to do it!!!  So the first thing to remember is patience and consistency will be your friend.  Also, I am not a medical doctor, so when you can start exercising again is between you and your Doc, every woman is different.

Here is a great interview with Jericho McMatthews, co-creator of Core De Force,an MMA styled, core building, sweat producing, endorphins releasing workout!

Jericho had her first child in April of 2015, so she has first hand experience of what it is like to go from post baby to athlete body.

As interviewed by Amy Klein

Q: When is a good time for a new mom to start getting in shape?

Jericho McMatthews: Obviously it depends on the doctor’s orders. If you have a vaginal delivery, it’s usually 2-4 weeks. If you have a C-section, it’s around six weeks. After having my son, I was the most deconditioned I’d been since I can remember. As a trainer I’d kept myself in peak condition—even during pregnancy. I was teaching roughly nine classes a week until my eighth month. I delivered six days past my due date and ended up with an unexpected C-section. I remember trying to sit up—I didn’t have the core strength, which was such a new feeling for me. After my first workout—a 30-minute high-intensity interval training (HIIT)—I cried. It was so emotional for me because I knew what I had ahead of me to get back into great physical shape. My body was telling me to start slower, so I modified when needed and my fitness came back fairly quickly.

Q:
How can a new mom find the time and energy for working out?

Jericho McMatthews: I feel like those first several weeks are such a blur. You’re so exhausted, you’re trying to figure out a new schedule and a new groove to get into. What I would advise for new moms is to not focus on the scale or looking a certain way, rather to focus on being healthy and happy, along with the health and happiness of your baby. Focusing solely on the scale or shape of your body is just detrimental to the psyche.

Q
: Do you think there’s a lot of pressure to get your body back?

Jericho McMatthews: Absolutely. There are so many unrealistic expectations placed on new moms to bounce back to their pre-baby body when every new mom’s journey and circumstances are so very different. It makes me sad to hear about women giving up on breastfeeding so they can go on a crazy diet to drop the pounds. Listen to your body and be patient with yourself—don’t beat yourself up if you don’t workout. If your baby is teething or has a fever you might have to miss your workout. Since your child is now your first priority, things are going to happen and you have to roll with it. Be flexible and do your best!

Q
: With everything going on, why do you think a mom should try to get back in shape?

Jericho McMatthews: I think the most important thing about being strong is what it does for your confidence, your self-esteem. It’s a ripple effect that improves all areas of your life. Being in shape helps you sleep better, makes you happier from the inside out. Also, when so much of our youth is overweight, it’s extremely important to set an example. It’s a form of self-respect. Treating your body well, eating healthy food, and exercising are all ways of showing respect for yourself.

Q
: Why is core work so important for new moms?

Jericho McMatthews: Those are the muscles that are the most deconditioned during pregnancy—they get stretched out. Your core is everything—it helps you with your posture, helps to prevent low-back pain, supports your pelvic area, but it’s the muscle group we lose the most during pregnancy, so that’s where we need to work to get back to where we were. Even women that don’t have C-sections will have weak pelvic muscles.
Some women believe that after giving birth they are damaged. But your entire body is connected and with a total body transformation program like CORE DE FORCE, you can get your body back in shape while having some fun. You just need to be patient and stick with it.

The program offers both cardio and resistance-training workouts, and we engage the core muscles with each move by focusing on core rotational movement. So, it’s really perfect for new moms who want to strengthen their core.

Q: And you can do CORE DE FORCE from your home?

Jericho McMatthews: Yes! Which is so helpful for new moms who struggle with getting to a gym and having to pay for daycare. At-home workouts is where it’s at for new moms who don’t have a lot of time, where they can’t go anywhere to do a workout. With Beachbody On Demand, there are so many options for quick, effective workouts new moms can do at home.
                          

Q: How does CORE DE FORCE strengthen the core, specifically?
Jericho McMatthews: Our core extends way beyond our “abs” and has three-dimensional depth and functional movement in all three planes of motion. Mixed martial arts is one of the best ways to train and strengthen the entire core, since striking combinations require full-body rotation with force generated by the core. We focus and emphasize this type of work in CORE DE FORCE along with isolated core exercises that build functional strength from the inside out.
Q: Is it really possible to get your body “back?”
Jericho McMatthews: Yes, but patience is key. There are many factors that play an important role in weight loss for new moms, which vary from person to person. Hormones, genetics, and lifestyle can make a huge difference in the process. Being sleep-deprived produces more cortisol, which is the stress hormone that makes your body hang onto weight. But it is possible. You do the best you can, and in a lot of cases, your body might not look exactly the same. I hope women can be okay with that—because in the end, you have a beautiful child and that’s comparable to nothing!

Just remember to keep moving and listen to your body, rest is just as important to your health as good food and exercise!

As Always you can post your questions and comments here on, Facebook or Instagram

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See you on the other side!!

Meal Prep 101

Here is a great article written by Grant Stoddard.

As a working parent I spend a lot of time trying to figure out how to get the best food into myself and my kids without making all of us wait at the end of a long, grueling day.

These are some of the basic tips in his article.  I will link to the full article below!

Why Meal Prep?

Be prepared. It’s a slogan that’s stood the test of time because the relationship between looking ahead and successfully meeting one’s goals is undeniable. When it comes to what you eat and how you eat, preparedness matters if you want to reach your health and fitness goals. And, meal prepping helps you do just that!

What is Meal Prep?

Amy Shapiro, M.S., R.D., C.D.N. of realnutritionnyc defines meal prepping as preparing, cooking, or packaging food for three to four days in advance so you know exactly what and how much you are eating.

Research published in the American Journal of Preventative Medicine saw a link between the amount of participants spent on home food preparation and the quality of their diet. What’s more, meal prepping can be a great time-saver. “I think of meal prepping as a way to put lunch, breakfast, or even dinner on autopilot for the week,” says Atlanta-based dietitian nutritionist Marisa Moore M.B.A., R.D.N., L.D. “You do all of the major chopping, cooking and cleaning on one day!”

(Hello!  Leslie here!  Had to add my 2 sense – This is also my way of getting my kids into the kitchen and teaching them life skills like using a knife properly, How to use the stove and oven, food safety, clean-up, and best of all there is less fighting about meals because when they help they get a say in what we eat as a family!)

 

How to Start Meal Prepping

Start Small

If you not calculating calories yet, but just want to make more healthy food choices, start small by meal prepping a few of those! Planning ahead and prepping your meals can be a great way to make more healthy choices and avoid temptation! …

Stock Up on Meal Prep Essentials

Before we talk about a grocery list, you may need to dust off some other items to set yourself up for meal prep success. Check the full article for some meal prep basics you should have before you begin!

Pick a Day to Meal Prep

Moore recommends starting on a Sunday or Monday. Sundays often work well since most people have a little extra time. She adds that people also tend to be more motivated to engage in healthy behaviors at the beginning of the week. “Meal prep is a great way to carry that enthusiasm throughout the week with just a little effort upfront,” she says.

Come up with Easy Meals to Prep

Planning your meals for the week doesn’t have to be complicated. At first it might seem a little daunting, but it’s surprising how many different meals you can make with just a limited number of ingredients. Beachbody offers dozens of free meal preps that have already done all the heavy lifting for you!  Most are five days long, there are vegetarian, vegan, grain-free options, and even no-cook options. The meal preps are divided by calorie level and most include step-by-step instructions and a grocery list.
More Tips to Make Meal Prep Easy:
Include some no-cook recipes in your meal prep. Snacks like Shakeology and foods that don’t require cooking (like salads and overnight oats) can help save time in the prep process.

(Leslie, back again! Here is a link to one of my favorite pre-made meals, Stuffed Peppers.  They freeze well, fill you up and the stuffing can be used for many things!)

Here is the link to the full article

If you would like access to the Team Beachbody library of meals to prep for free, Click here!

As always leave you questions and comments below or find me on Facebook and Instagram

See you on the other side!!

Headaches and Sinus Pressure Help

I don’t know about you but the crazy weather we have had here in Ohio this year has caused many a headache, in myself and several of my massage patients.

I did this video a while ago, the stretches are easy to do and can be done several times throughout the day.  It’s super basic, I don’t even talk (still video shy!) and it covers a few neck stretches.  Make sure wherever you are sitting you have good spine posture and keep your shoulders level, it will effect the stretch.

If all else fails…use your body weight!!💪

Some people only do body weight exercises because they are afraid of “bulking up” from lifting too much weight.  Others don’t do body weight exercises because “it doesn’t do anything.”

Unfortunately both side are WRONG! 

Everyone should incorporate body weight exercises into their health routine in my opinion.

Body weight exercises allow you to check in with your form and make sure you are using correct posture during movements. It also brings you back to basics. As you move through your health journey you change physically, mentally and emotionally. Every small adaptation that happens on a cellular level changes how you sit, stand, carry your weight, etc.  coming back to basics regularly, allows your new body to move through proper body functions and reduces the potential for bad, injury causing habits to form.
Body weight exercises are also travel conducive. If you can’t get to the gym, or are out of town and the hotel “gym” is less than ideal, you can bust these out and know you’re getting a quality workout without any hassle.

Here are 5 of my go-to body weight exercises:

At first sight these can seem real basic and simple, but they are the building blocks for many other things and can always be leveled up. I’ve added some videos to show some progressions, the possibilities are endless!

Plank/Push-up

Squats
https://youtu.be/d-cvk4IomuI

Lunges

https://youtu.be/iDQW4bXlvyM

Marches

Flexibility

As always use your head if you plan on starting or changing your workout lifestyle. If you have a lot of health concerns check with your doctor first, if something hurts STOP! 🛑 Make sure you are hydrated and getting in plenty of nutrient dense foods!!

I’ll see you on the other side!!!👊