Hi! Hope you all had a good week end.
Super excited to be launching a new 6 week program "RUN FIT with beFITbeFAB".
This is a great opportunity for you to get a better understanding of how your body actually works and what might be certain muscle imbalances or joint weaknesses and HOW TO FIX THEM!
Check out the program here and of course if you have any questions just drop me a line email@example.com
Have a FAB Monday!
As promised after looking at pre workout boost strategies, power breakfast ideas let's have a look at one of the key nutrient intake timing: post workout recovery.
Again what best way to illustrate this than by referring to some real life experiences, my clients. How often do I hear this "Hey coach, I just finished a nice 5km run, heading off for brunch for pancakes, bacon, waffles. I so deserve it!"
and this "I just got an awesome deal on a pre and post workout mix, I know you said best to avoid the preworkout but the post is just pure whey protein isolate with a whole bunch of stuff that's gonna make me strong"
or I also get this "Since I want to get a little leaner I decided not to eat after my gym session this morning, but tonight I was so hungry I had 2 burgers, but overall I didn't overdo it too much on the calories, that's cool right?"
Ok so what do you think? Which one of my clients has it all figured out? Is it the one with the all you can eat licence? Is it the one dosing up on powder? or is it the one just looking at calories and skipping meals then making up at night?
Truth be told it's about getting the formulas right between the macro and micro nutrients as well as based on the timing. Thanks to research, biology, chemisty and labs some amazing scientists have come up with the ideal equation and formula you need. Hooray! Or EUREKA! Here let's take a look:
Easy right? It's all about getting the right amount of carbs and protein and water of course! Follow this formula, correlate it to your energy input and energy output and there you go you will have mastered the art and science of perfect nutrition, or will you? It reminds me of my first ever nutrition course back when I was at high school (yes in France we studied nutrition in chemistry and biology, for a whole semester!!) the thing is we walked in on that exact equation and that was it they'd lost 99% of the attention...
Thankfully back in the 90s and just like today you can turn to media and be sure to find an answer to whatever your question might be. Let us be grateful for all those editorial teams who have dedicated hours of hard working business lunches in tight collaboration with food companies to deliver you with the unique secrets of post workout recovery strategies. Here is a light compilation of what's out there:
There is SO MUCH INFORMATION out there. It's all cluttered, it's all disorganised, it's contradictory, conflicting, confusing, frustrating you name it. Between all the different [fad] diets, the influence of celebrity endorsement and all the editorial content it can feel a little overwhelming. You can easily see why my gym client got sold on the "pure whey protein isolate with a whole bunch of stuff that's gonna make me strong" product, it's likely to be that same sexy sales guy dressed up as a trainer pretending to know everything and caring about your muscles.
With the overwhelming volume of information it can quickly become confusing, frustrating and rather stressful. Now with stress comes emotion which in turn can convert one into the post-exercise-hungry-angry-monster, you know the saying "a hungry man is an angry man" right? And that's how you reach home or jump onto our favourite home delivery app to place an order just like my client who skipped the post workout recovery and made up for it at night with the double-double burger...
So we have the complicated science formula, we have the cluttered overwhelming overdose of influential information available in the press and so a lot of us then tend to think like my 5k runner "finished a nice 5km run, heading off for brunch for pancakes, bacon, waffles. I so deserve it!" what else? Well nothing beats common beliefs or misbeliefs:
Adding to those misbeliefs that exercising is a licence to all you can eat you then have to put up with what people always say to me "oh you exercise so much you can just eat whatever you want it doesn't matter hahaha"... Really? Look I remember when I used to work in advertising and we would pick up a client brief, when the brief was a little "loosey goosey" I'd tell them in the nicest possible way "crap in crap out". Well you know what, it's kinda the same when it comes to your post workout recovery nutrition: if you don't put the right food back in then you can be sure the results are not going to be good or at least definitely not the ones you want.
Similar to the pre-workout boost we looked at the other day: we want to be focusing on real foods. We want to focus on foods which will be health promoting, which will enable you to grow stronger and reach your full potential. Regardless of you being a pro athlete, a golden age or a young adult, to me you are all athletes and you all deserve to be happy to be healthy and to live a long life. So please forget the protein powder, forget the magic pills, forget the making up for all those calories, definitely don't believe the licence to eat.
Really let's try to keep it as simple as possible here, to recover your body is going to need to:
So it should look like a combination of 3 of the below:
What about the quantities? which order?
First things first, I have mentioned this before and to keep it simple I want you to keep in mind the relationship between energy in, energy out, energy back in and link it back to your overarching goal. Someone who just ran a 5k race will not have the same needs as someone who just ran a half marathon. Someone who just did a good hour session will also have different needs.
Here are some suggestions & ideas to what you can eat depending on your activity:
HIIT session: replace energy within 30 minutes of training, optimise muscle tissue repair & rebuild
Strength training: replace energy within 30 to 45 minutes of training, optimise muscle growth (make sure you sleep plenty, growth hormones only work in the dark and while you sleep)
Steady state cardio such as running medium to long distance, cross training: replace energy as soon as you can focusing on hydration and refueling
I love to vary and play with spices, frozen blueberries and mix things up. Going back to my 5K client which we would put in the steady state cardio type of work out my advice would be to yes for sure go to brunch but choose and compare the options. In this day and age there are so many healthy food options out there if you make the active decision to look out for them.
Last but not least I've mentioned this before be sure to consult your physician to ensure that you are making all the wise moves for your optimal health.
Have a beautiful evening!
Laugh Everyday. Sweat Everyday!
If you believe it, you become FIT.
Well hello there!
If you have been following beFITbeFAB on Instagram (if not be sure to follow @beFITbeFAB4life) you will have seen numerous shots of yummy breakfast, lunches, dinner, snacks, smoothies etc... Due to popular demand I will start sharing some of the recipes here. It's a challenge for me to actually write up a recipe because I am extremely intuitive when it comes to food and I really go by taste and feeling...I look within to see what my body will need and also consider my day and activities ahead to ensure I will provide my system with all the good nutrients it will need. Just like some people are very careful on what fuel they put in their car I am very careful on what food I put into my body. I have a "food for fuel" approach - more on this in the coming weeks.
So without further ado here is this morning's bFbF Power Breakfast Recipe:
Try it out and let me know how you go on (click on comments to add your comment and share your experience).
There are plenty of variations when it comes to the toppings, just be mindful of the quantities and make sure they are in line with your needs based on your metabolic profile (the exact number of calories you need each day based on your level of activity). Not sure what your metabolic profile is? Drop me an email on firstname.lastname@example.org to find out more!
Oh and I can hear you think "hey what's that pink beverage I can see?" well you'll have to stay tuned for that one, I'm not gonna reveal all my secrets in one shot am I? :)
Have a beautiful day and remember
Laugh Everyday, Sweat Everyday!
If you believe it, you become FIT.
This week end I'm going to be sharing a few posts related to topics that my clients have brought up with me. One thing to keep in mind as you read these bold and disruptive messages is that my unique purpose is to make the world a healthier and fitter place. Remember I want you to be happy, be healthy, be at ease and at peace.
Starting with pre-workouts & other fitness training supplements:
Earlier this week I got a message from one of my clients down in Texas "Hey coach! OMG! The gym dude sold me this pre-workout stuff to boost my training, I don't feel great, my legs are shaking, should I stop or finish my session?" I immediately stopped what I was doing and jumped on the phone. Basically what had happened is the gym had just opened a "protein & energy bar", they hired a sales guy, got him dressed up as a trainer roaming around the gym with the sole purpose of selling their products...
MY LIVING NIGHTMARE.
These guys make me sick, they have ZERO knowledge or understanding of nutrition, sports science or even basic anatomy & bodily functions, they don't care about you and all they want is to SELL their CHEMICAL powders, their MYTHS and their myths are just as BAD as METH
Now first let's agree on the framework here, as a personal trainer, fitness professional and wellness coach my role is:
1)to facilitate your journey to a fitter and healthier you via physical & mental exercises as well as guiding you in making the right choices in regards to your food for fuel options;
2) my scope of practice is pretty clear: I don't diagnose prescribe and medicate, instead I assess educate motivate and inspire
3) and my purpose is to make the world a healthier & fitter place
Back to my client.
First I told her that if she really wasn't feeling well she should alert one of the gym supervisors and ask to call 911 for help. She reassured me that she wasn't feeling that bad but rather felt just as if she hadn't had anything to eat in days yet she'd had breakfast less than 2 hours before she started working out. She mentioned she'd got this special offer on a pre-workout supplement drink and had decided to try it out this morning. She took the exact dose suggested on the box, drank it before leaving the house, dashed to the gym feeling pumped and full of beans, started the workout and 30 minutes later boooom she crashed, felt like she needed more or needed to eat something, tried to keep going but no the jelly legs gave her the jitters...YOU GUESSED IT... SUGAR + CAFFEINE CRASH...
So here is my thought on pre-workout mixes and below I'll explain why & provide alternative suggestions/tips:
As you can see I'm not a huge fan...and neither should you be.
While the label on the tub will say they don't contain sugar they actually are made of far far worse and more dangerous substances than sugar. Indeed, most of the powders contain a lot of sucralose which is chlorinated sugar and tastes 600 times sweeter than sugar making your brain a total addict of the hit it gets from that taste which in turn messes up with your metabolism. Consequences of sucralose, aspartam and other artificial sweeteners pose a true health hazard:
1. they are a disease promoting substance, meaning the more you consume artificial sugar the greater your risk of developing diseases such as cancer, strokes etc.
2. as mentioned they mess up your metabolism and put your body in permanent sugar craving mode: you become completely addicted and your brain keeps sending you signals "get me more of that sweet taste, I need a hit!"
3. you start looking for more sweetener and you become ready to devour anything sweet, be it artificial or just plain sugar
4. in the long run you end up putting on weight and develop heart disease
5. that and the long list of associated risks to excessive sugar & artificial sugar consumption
Need I go further into the detail of those risks? I think not, right, you know what I'm talking about.
So I hear you think "right, so as long as my pre-workout does not contain artificial sugar/sweetener I'm safe as. Sweet" [no pun intended] Well actually no, there is one more thing: Taurine.
Taurine is an amino acid. In theory taurine in it's purest and natural form is good for you, it promotes tissue growth, lowers cortisol production and overall delivers a feel good vibe, taurine is rich in vitamin B12. BUT sadly a lot of the taurine found in energy drinks, pre-workout mixes and other supplements are a synthetic form of taurine that has been chemically processed. So again not really health promoting and can present further dangers and hazards to your health. The good news is however you can find B12 in FOOD! B12 can be found in leafy greens, fish and one of my big favourites of the moment nutritional yeast.
So instead of reaching out for the pre-workout powder consider one of these alternative options which are health promoting:
1. a shot of espresso 15 to 20 minutes prior your workout
2. a slice of fresh ginger + slice of fresh turmeric + slice of fresh lemon + crack of black pepper and chew all in one together, guaranteed to give you a Zing and a Zang wake up
3. same ingredients as in 2. but you could juice them all into a small shot or if you don't have fresh ingredients half a teaspoon of ground turmeric and 1/2 tsp of ground ginger + lemon juice and a drop of water work great too
4. add a hint of cayenne pepper to your food
5. raw acai and goji powder blended with lemon or lime juice and water
6. just a small handfull of goji berries can give you a quick power boost
don't forget to reach out for Vit B12 rich foods and most importantly to get plenty of sleep.
So to conclude this post, avoid pre-workout and artificial supplements which are disease promoting and instead reach out for health promoting ingredients.To quote Hippocrate "let food be thy medicine and medicine be thy food".
Last but not least remember to always check in with your physician if you have questions regarding your health.
Have a beautiful evening,
ps: I just got a message from my client "Hi Coach, LOVE the ginger, turmeric, lemon and pepper shot, my hubby and I had one each before the gym today and we were on fire! Pre-workout junk is in the trash, never going anywhere near that again. Thank you so much for always looking out for us. And this is cheaper too!!"
Laugh Everyday, Sweat Everyday!
If you believe it you become FIT.
Sources & References:
Out of the woods or so we thought...
Here in New York we have suddenly been snowed in, there goes my beloved outdoor run...As I am sitting here sipping my ginger, lemon and turmeric tea (home made but more on that later) and working on the Wellness program to be launched next month I am suddenly inundated with messages "Steph, I cant' go to the gym I will have to skip a workout today"... Eeer say what? Ok I know the gym is an awesome playground with loads of fun equipment and FAB people to hang out with but a work out is a work out and you gotta get the job done and so I send out an "in your home or wherever you may roam" move session.
As I just sent out my last one I thought that it would only be fair to share this with you all today so here we go. No equipment needed. The principle of this 20 or so minute session is based on interval: 1 minute of a cardio move (choose from 3 below) and then 1 minute of a bodyweight move, repeat 10 times changing the bodyweight move. This will pump the heart rate, wake you up, give you a physical and mental boost and torch some 200 to 300 calories!!!
The principle: alternate between 1 minute of one of the cardio moves (select only one and commit to it for the whole session) and each bodyweight move
So for example you would have 20 burpees, then 1 minute squates then 20 burpees then 1 minute lunges, 20 burpees etc... until you have done all 10 bodyweight moves:
select your cardio move, you will commit to this cardio move throughout the workout:
Step 2: Let's move!!!!
Start with your cardio move and insert this move in between each of the 10 bodyweight movement listed below, each movement is performed for 1 minute:
Finish with a final power minute of your cardio move
Give yourself a good stretch, maybe a downward dog, standing forward fold, a long runners lunge on each leg, stretch to the left, to the right, inhale, exhale, inhale and DONE DONE DONE DONE... and guess what that probably took you just over 20 minutes!!!
How awesome do you feel? Don't you just LOVE that FIT_FAB feeling? You want more?
You know what would be even more awesome? If you joined beFITbeFAB hub!!! Yes, you would receive all these workouts directly into your personal hub, you'd log your workouts and track your progress, you'd see demo videos & explanations in case you' need help and you'd get feedback from me, your personal Coach Steph B. Come on, you know you want to, just give us a try, drop us a note email@example.com with "free trial" in the subject box and I'll be in touch.
Hope you had fun doing this session. Can't wait to hear about how well you did!!!
Laugh Everyday, sweat Everyday!
If you believe it you become FIT!
Coach Steph B