Should you eat before your morning workout?

Does exercise before eating in the morning BURN MORE FAT? The research (and the debate) continues as a recent study suggests that people can burn 20% more fat if they workout first thing in the morning on an empty stomach. 
 
One of the problems with studies like this, though, is that most people don't have a fat problem because they're eating before they workout. They have a fat problem because they don't workout AT ALL. They're eating way more than they move and metabolize. To suggest that we need to focus on how much fat people burn working out before they eat in the morning is mostly just a waste of time. We need to focus on just getting people to move in general.

Additionally, many who do exercise also need to pay way more attention to their bodies and their training needs. If a tough/intense workout planned, for instance, they may need to eat something to boost their energy and to help them get through it successfully and get the training response the workout was designed for. Performance shouldn't be sacrificed in hopes of some elusive fasting fat burn. 

Bottom Line:
Be smart and eat clean but remember that in the long run, you also have to successfully DO the workouts in order to change your body. If a fasting sweat fest  works for you, then great but if you need to eat a little something before you get into beast mode in the morning, go for it!

Check out the research: Lose Fat Faster Before Breakfast

Slouching Is NOT Sexy

Have you ever noticed that fashion magazines seem to promote bad posture? Countless models have posed for these magazines in awkwardly unhealthy poses giving us the illusion that bad posture is sexy. The fashion magazines have lied to us. Slouching is not attractive and it is NOT sexy. 

Slouching can cause jaw pain, back pain, headaches and restricted breathing. Long term it can also lead to heart and lung damage from misalignment of the ribcage along with gastrointestinal issues… all of which can certainly bring down the sexy factor.

Here are four things you can do to build, stretch and retrain posture your muscles so you can show off your best accessory… good health!

1. Check yourself in the mirror. Are your shoulders and hips level. Do your shoulders tip forward? Does your head hang forward? Do you stand with knees locked? These are key signs that you may need some postural work.

2. Practice setting your shoulders. Lift your chest and allowing your shoulder blades to slide down your back but don’t arch your lower back. Allow your ribcage to open as you take a deep breath.

3. Notice your plumb line (side view): imaginary line from your ear lobe, to tip of shoulder, to center of hip/knee, to anterior ankle. Have a friend help you, if necessary.

4. Pull your gut in. Gently squeeze your navel in, focusing on the area below your navel. This will help support your lower back. Be sure to breath normally… you’re squeezing the ab muscles, not “sucking” them in.

Image Source: Vogue 

The Schedule

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What's For Dinner?

Grilled Fish Tacos

Ingredients -
1 mango, peeled, pitted, and cubed
1 avocado, pitted, peeled, and cubed
1/2 red onion, finely chopped
Juice of 1 lime, plus wedges for garnish
chopped fresh cilantro
salt and black pepper
canola oil
2 large mahimahi fillets (1 1/2 lb total)
1 tbsp blackening spice
8 corn tortillas
2 cups finely shredded red cabbage

Directions -
1.Mix the mango, avocado, onion, and the juice of 1 lime in a bowl. Season with cilantro, salt, and pepper.
2.Heat a grill or stovetop grill pan until hot. Drizzle a light coating of oil over the fish and rub on the blackening spice. Cook the fish, undisturbed, for 4 minutes. Carefully flip with a spatula and cook for another 4 minutes. Remove.
3.Warm the tortillas on the grill for 1 to 2 minutes or wrap in damp paper towels and microwave for 1 minute until warm and pliable.
4.Break the fish into chunks and divide among the warm tortillas. Top with the cabbage and the mango salsa. Serve with the lime wedges.

Serves 4

Source: Women's Health

Tami's 2013 BHAG Fitness Goals

Whew, what a year! Now that 2012 is in the history books and we've successfully lived past the so-called Myan apocalypse... it's time to get after 2013!

January is always particularly reflective for me because I have exactly one month between the end of the year and my birthday (Feb 1st, woohoo!). Right now I'm working on a list of questions to help me discover my BHAGs for the year. If you haven't heard of this, BHAG stands for "Big Hairy Audacious Goal". 

Now BHAGs are not something you can just stumble towards if you really expect to get anywhere. They require unwavering focus as well as a sense of accountability... so this year I've decided to share some of my BHAGs with YOU. 

1. UNASSISTED PULLUPS. I want to do at least 10, preferably 20 standard pullups. I used to be able to do these but  I'm out of practice. Right now I can do 5 (insert McKayla Maroney meme here).

2. SHOES/GEAR.  Divas need to look fly while they workout, right? With so many options out there now I've realized that I've been a bit remiss in exploring all the possibilities. Time to fix that!

3. ONE-ARM PUSHUPS. As the self-proclaimed queen of pushups I want MORE! This is a great addition to my list of Super Powers... ;)

4. OVERHEAD PISTOL SQUATS. I was side-lined by an injury (boo!), but I'm back at it and determined to add this "beast mode" move to my repertoire!

5. SLEEP! This is a BHAG because I have the super bad habit of staying up too late and not resting nearly enough. There, I said it! Sleep is important for good health and good training. I KNOW this! I tell YOU this! Time to break this bad habit so I can offer up my best self each day.

Bonus BHAG share...

My theme this year is... "BE AMAZING!". Everything I do will be filtered through this phrase. More on that later.

So, that's it. A little scary because now, of course, YOU know and in comes that accountability thing. But, it's important to walk the talk and I fully believe in the power of goal sharing. Leave me a comment and tell me what you think, as well as your BHAG(s) for this year if you'd like. Let's encourage and help each other succeed!

Go for your dreams and be well!

Tami

Recovery Time

Ok, so you made it through your first workout at Wildfire Fitness... now what?

Well, NOW you're feeling fatigued, stiff and maybe even sore! 

Believe it or not, this IS good news and it IS normal. It means that your workout was effective and those sore areas are the proof. Remember that exercise temporarily stresses the body causing it to remodel itself so it can be better in the future. It's during this recovery time that you actually gain the strength, ability and change you came for.

To get the most out of your workout experience with us, though, it's important to learn what you can do to recover properly. Follow these recovery tips to help you maximize your fitness efforts and create the strong, shapely body you want:

RE-HYDRATE. "Water is life's mater and matrix, mother and medium. There is no life without water." ~ Albert Szent-Gyorgyi, biochemist
During exercise your body is losing fluids. Since your body is composed primarily of water it's important to restore those fluids post exercise. Additionally, our metabolic system requires water to function optimally and efficiently. Remember that every time you workout, your body is taken out of it's desired homeostasis and put into a state of temporary chaos. While this is desired in order to get the training response (firmer/bigger muscles, stronger cardiovascular system, fat metabolism, etc), you must help your body prepare, perform and recover properly. So, don't just drink water during your workouts, hydrate throughout the day.
SUCCESS ACTION: Drink at least 6-8 cups of water daily. If you workout hard, however, for optimal performance you likely need to aim for as much as half your body weight in ounces.

EAT CLEAN.  "To eat is a necessity, but to eat intelligently is an art." ~ La Rochefoucauld
After you workout, your body needs nutritional support in three key areas outside of hydration: protein and omega-3 fatty acids for muscle repair and growth, and carbohydrates for energy and glycogen replenishment. Research has shown that your body is most receptive to these nutrients one hour post-workout.  
SUCCESS ACTION: What you keep in your kitchen should reflect your goals. If it doesn't reflect the healthy person that you want to be, it's time to go shopping! At a basic level, load up on fresh and frozen vegetables (especially the green kind!), lean proteins (e.g. chicken, fish and legumes), whole grain carbs (e.g. oats, barley, quinoa, buckwheat and brown rice) and fruit. Limit or avoid processed food and junk food. Eat at regular intervals, every 2-3 hours as appropriate for the time of day you workout, so your body has access to the nutrients it needs. Additionally, research suggests that anti-inflammatory spices and antioxidants encourage recovery and strengthen your immune system.

MOVE & STRETCH. "Movement becomes habit, which becomes posture, which becomes structure." ~ Tom Myers
It may be tempting to avoid moving stiff and sore limbs but this is a big mistake! Under normal circumstances movement actually helps to remove metabolic by-products and shortens your recovery period.
SUCCESS ACTION: Continue to move and stretch, working out at a lighter intensity as necessary. Get a massage or use a tennis ball and a foam roller to do self-myofascial release, addressing trigger points and gently breaking up any adhesions that may tend to develop.

SLEEP. "Sleep is the golden chain that ties health and our bodies together." ~ Thomas Dekker
This important, yet highly important recovery component. During rest periods your body rebuilds the body structures stressed during your workout, and uses key hormones and nutrients for repair. Addionally, a lack of sleep can effect your appetite making it tougher to manage your appetite, increase your blood pressure and increase stress-related hormones to destructive levels.  
SUCCESS ACTION: Focus on getting at least 7-8 hours each night and strive to accumulate 49-56 hours each week. Use a Goals Journal to write down and track the number of hours you sleep each night as well as your workout and eating habits.

Let us know if you have any questions or what we can do to assist you in moving closer to your fitness goals. Strive to get a little better, one percent, each day.  

  

TO YOUR SUCCESS!

Now that the holiday season is over soothe your digestion, banish the bloat and get energized for the New Year with this tasty recipe!

Dice 1/4 papaya
1 avocado
1/4 lg shallot
1 tomato
1/4 cucumber
2 tsp fresh mint
Toss with chili sauce of your choice and sweeten a bit with agave. Sprinkle with chopped cashews.

To a healthy, fit 2013!