By Coach Meredith
I hope you all have been enjoying your summer so far. Can you believe it’s already July?! Let’s start off this month by talking about getting your whole family active. Summer months are the most active for Ohioans and you and your family should definitely be taking advantage of it!
Active parents raise active children. It’s a fact. Research shows that children will take after their parents and have similar physical activity levels. So, as you find the balance between work, family, and extracurricular activities, be mindful that your children will follow in your footsteps, literally. Fitness should always be a priority in a family’s daily schedule.
It is recommended by the American Heart Association that from the age of 2 and above, you should participate in an hour of moderate to vigorous activity every day. Children who meet this goal will find it easier to maintain a healthy weight as they work to prevent heart disease, cancer, stroke, and other metabolic diseases.
One hour each day might sound like a large chunk of time, but there are several different ways to incorporate physical activity into your family’s routine little by little.
Here are some ideas:
There you have it, some top tips for increasing your family’s activity level.
By Coach Meredith
As we ease into the first round of summer heat waves, we need to take precautionary steps to avoid heat-related illnesses.
Hot temperatures and high humidity are likely in our forecast for the next couple months. It is vital to drink plenty of fluids, mainly water or a natural electrolyte drink such as coconut water. It is also a good idea to stay out of the sun during the mid-part of the day, 10 a.m. to 2 p.m., when the sun’s rays are typically the strongest. It is also advised to conserve your energy where you can by limiting activity that is directly in the sun.
Make sure to drink cool water before you exercise as well as after your workout. If you're planning to exercise in the heat and humidity for more than an hour, it's important to consume a drink that contains electrolytes, in addition to water, to replenish the salt loss from sweating. A few salty pretzels and water are also a quick alternative to an electrolyte drink if you prefer.
To beat the heat, it is best to stay indoors with air conditioning if possible. If air conditioning isn’t available, the use of fans and a cool mist will work well too.
When outside, wear loose-fitting and light-colored clothing and a hat that provides shade to the head and face. Wear sunscreen and make sure to reapply every two hours.
During any periods of high heat and humidity, keep a close eye on seniors and children because both are at increased risk for heat-related illnesses.
Heat cramps and heat exhaustion are the most common heat-related illnesses. Nausea, dizziness and muscle cramping can also occur. Heat stroke is even more serious than cramps or exhaustion, and is a medical emergency. Depending on how serious symptoms are, IV fluids may be necessary to help reduce the effects of heat and to rehydrate the body.
In some situations, you may even develop temperatures up to 106-108 degrees, which can cause confusion and disorientation, as well as loss of ability to produce sweat to cool the body. Ice baths and misting fans can help reduce your core temperature.
Therefore, it is highly encouraged to drink plenty of water (at least ½ your bodyweight in ounces per day) on a regular basis to remain properly hydrated. This way your body can function and cool itself properly.
By Coach Meredith
Food cravings tend to derail our weight loss or fitness goals. Cravings are a natural and normal response to meeting a need, however we don’t always need to give in to an edible object. Learning how to control our cravings is key for our health and wellness. We can reduce our overall susceptibility to acting on them and ultimately reduce the effect it has on us.
Here are some tips to help control and satisfy those cravings:
Our hunger cues can be both physiological or hedonic. This means either our bodies are actually hungry or we saw something appetizing and it set off hunger pangs. If it’s the latter, try something as simple as breathing. By changing our breath, we can change how we feel. Long, deep exhalations help to ease anxiety, which also helps you fight cravings. Very slow breathing, about nine breaths per minute, has also been found to possibly help reduce food cravings.
THINK ABOUT IT
Justification is the enemy here. When someone eats something they probably shouldn’t have or has too much of something, they typically use justification as to why they were “allowed” to have it. For example: “I walked my 10k steps today, I can have this brownie Blizzard.” Although it may seem hard in the moment, being logical and actually thinking about why you need the food, can help to stop a craving. Are you actually physically hungry and are in need of energy? Or are you just bored? If you track your calories or macros [macronutrients], you are able to easily see if you’ve hit your goal for the day. This helps you to see that you don’t “need” that ice cream, you just “want” it.
Procrastination isn’t always a good thing, but it might help you with your cravings. Taking a brief walk or doing some physical activity for 3-5 minutes has been known to help decrease the thoughts of food. Also replacing that craving by playing a game or reading, helps to reduce overall snacking. Using an app like Stop, Breathe & Think or Headspace and doing a short meditation is another great way to distract yourself from those cravings.
Eating on a consistent schedule helps us to keep our blood sugar levels stable which in turn helps us to avoid the crash and cravings that follow. Whether you’re a 3, 5, or even 6 meal a day person, this strategy will surely help fend off the unwanted cravings.
HAVE A BACK-UP PLAN
It’s always a great idea to have a Plan B for your nutrition. For example, if mornings get too crazy trying to shuffle the kids out of the house and you don’t have time to make breakfast, keep five ingredients on hand that you can toss in the blender to have a quick, healthy smoothie. Or what happens if you pack everyone else’s lunch and forget your own? Have a plan to know exactly where to go for a healthy lunch option. Having a plan in place will make you less likely to eat just anything.
There are my top tips to fighting off those annoying food cravings and saving you the extra calories. And don’t forget to DRINK PLENTY OF WATER as it is getting hot outside (another food craving fighter).
By Coach Meredith
Last time I discussed some pre-workout nutrition tips, so this week I would like to cover a few post-workout musts. Here are my top 3 post-exercise tips:
Static stretching is best reserved for after your workouts. Static means you will hold the position. Dynamic stretching involves a gentle flow or movement through a series of positions. When performed immediately after your workouts, static stretching helps to you cool down, increase muscle relaxation and potentially get tight muscles back to their resting length.
Exercise tends to shorten muscles through contraction and it is important to stretch them out afterwards. For example, runners will typically will have tight hamstrings or calves if they don’t consistently stretch after their runs. The tighter the muscles get, the more likely they are to develop injuries and lose their speed or functionality.
Immediately following your workouts, when your muscles are still warm, aim to spend at least 30 seconds to one minute stretching each muscle group that you’ve used or may feel particularly tight. The use of lacrosse balls, foam rollers, and resistance bands comes in handy here.
2. WEIGH YOURSELF and or DRINK PLENTY OF WATER
Post-exercise, you shouldn’t lose any more than 2% of your body weight between the beginning and end of your workout. So, for example if you weighed 150 pounds at the start, you shouldn’t weigh any less than 147 pounds at the end. If your weight loss is greater than, it means you are on the road to significant dehydration. Improper water consumption can decrease your exercise performance and put you at risk of heat stroke as well as exacerbate symptoms of muscle soreness and fatigue.
Any drop in weight should be dealt with by drinking at least 8oz of water following your workout. If you’re dehydrated, it is also beneficial to hydrate with an electrolyte-containing drink or coconut water.
3. EAT PROTEIN AND CARBS
Muscle undergoes rapid remodeling and rebuilding, especially during the period following an intense workout. In order to push the muscle protein in a positive direction for growth and recovery, it is important to consume adequate protein, including branched-chain amino acids, after a strenuous workout.
How much do you need? It depends. Exercises like lifting or running tend to lead to more muscle damage versus low-impact exercises such as yoga or walking. It may be necessary to consume higher amounts of protein and BCAAs after intense exercises that cause more muscle damage in order to promote optimal muscle repair and recovery. Aim to get anywhere between 20 and 40 grams, consuming toward the higher end for the greater your exercise intensity or body size.
There is what’s called an “anabolic window” which is the post-workout time period in which the body can most effectively absorb protein and incorporate it into its muscle cells. This time period is typically 30 minutes up to 2 hours.
That being said, you may actually need more carbs than protein post-workout. Post-workout foods and drinks should have a 3:1-to-4:1 ratio of carbs-to-protein for ideal muscle recovery. This means, for every gram of protein you consume following a workout, you likely need three to four times as many grams of carbs.
Why is this so? Insulin, released by the pancreas when you eat carbs, helps amino acids from protein enter muscle cells for repair and recovery. Try choosing whole carbs from natural sources including fruit, whole grains, and dairy.
By Coach Meredith
Food is Fuel--Just like you put gas in a car to go, we need to put food in our bodies to go.
As most of us know or are learning, it is important to provide our bodies with the right nutrients before exercise. By eating a healthy, well-balanced (well-balanced= a mix of Carbohydrates, Protein, and Fat) meal 1-2 hours before exercise, and another healthy, well-balanced meal within 1-2 hours after exercise, most people can meet their workout nutrition needs. Different types of exercise and different athletes will require different nutrient ratios before, during, and after exercise.
Let’s discuss a few:
What and when you eat before exercise can make a big difference to your performance and recovery.
In the 1-3 hours before your workout, you’ll want to eat something that helps you:
Eating some protein in the few hours before exercise:
Eating carbs before exercise:
Fuels your training and helps with recovery. It’s a popular misconception that you only need carbs if you’re engaging in a long (greater than two hour) exercise session. Carbohydrates also enhance shorter term (one hour) high-intensity training. Unless you’re just going for a quiet stroll, ensuring that you have some carbs in your system will improve exercise performance.
Fats before exercise:
**Note: Your actual needs will vary depending on your size, goals, genetics, and the duration and intensity of your activity.
Here are a few options for Pre-Workout nutrient timing:
Option 1: 2-3 hours before exercise
This far in advance of your workout, it is recommended to have a mixed meal (Protein, Carbs, and Fat) and water.
Option 2: 0-60 minutes before training
Rather than eating a larger meal 2-3 hours before exercise, some people can eat a smaller meal closer to the session. The only issue with that: the closer you get to your workout, the less time there is to digest. That’s why it is generally recommended to have something liquid at this time, like a shake or a smoothie.
It might look like this:
So there you have it—the basics on pre-exercise nutrition. It is important we know how to fuel our bodies properly. Everybody is different and will require different nutrients according to their gender, age, and activity level in order to be able to perform at their optimal physical capacity.
By Coach Meredith
We are half way through May and summer is right around the corner! Last week I discussed ways to bring your indoor workouts into the outdoors. As The Bar Athletics is concerned with our overall health and wellness, this week I would like to discuss the prevalence of ticks and how to take precautionary measures while still being able to enjoy the outdoors.
There is a new, and potentially fatal, tick-borne illness called Powassan, that we all should be aware of. Researchers are saying this summer looks like it might be one of the worst on record for an increase in the tick population.
Ticks are most active during the spring, summer, and early fall months. Approximately 75 cases of Powassan disease have been reported in the United States over the past 10 years. According to the CDC, most cases have occurred in the Northeast and Great Lakes region. That’s a big red flag for us Northeast Ohioans!
So what is Powassan?
Powassan is a virus that can be transmitted through a tick bite. Signs and symptoms can include fever, headache, vomiting, weakness, confusion, seizures and memory loss. Long-term neurological damage may also occur.
There's currently no specific treatment or prevention for the disease. People with severe Powassan often need to be hospitalized to receive respiratory support, intravenous fluids or medications to reduce swelling in the brain. Fatality rate is approximately 10% if inflammation of the brain (encephalitis) occurs.
Because of the milder winter in the Northeast, a dramatic increase in the tick population is expected.
Ticks carry a host of several diseases. They carry bacterial diseases such as Lyme, viral illnesses like Powassan and parasitic diseases like babesiosis.
Since the late 1990s, the number of reported cases of Lyme disease in the United States has tripled, and the number of counties in the Northeast and upper Midwest that are considered high-risk for Lyme disease has increased by more than 300 percent. According to the CDC in 2015, about 30,000 cases of Lyme disease were reported in Americans, but the number was likely much higher.
To protect yourself from a tick-borne infection, the CDC recommends:
It is important, we as Northeast Ohioans, take these precautionary measures to ensure we have a safe and enjoyable time outdoors this year!
By Coach Meredith
Spring is here and the weather is finally getting warmer. Now is the perfect time to think about ways to switch up your gym routine and bring your workouts outside! Besides fitting in more physical activity, there are also many other benefits to working out outside such as fresh air, sunshine, and enjoying a wide range of activities that are perfect for the outdoors which you may not be able to do during your normal indoor workouts. Not sure how to get the same intensity as your indoor workouts? Try one of these ideas to get started:
Just a reminder-- No matter what activity you try outside:
Depending on where you go, whether you’re in the park, at the beach, in a field, a parking lot, or maybe just in your own backyard—workouts that are typically done inside can always be modified to bring to the great outdoors. No one said exercise has to stay inside, so get out there and enjoy the benefits of some fresh air and sunshine while becoming a stronger, healthier you!
By Coach Meredith
I’ve had some people asking me about the best ways to go about ‘Meal Prepping.’ There are more than these options to go about it, however I find that most people are able to stick with these 3 food prep schedules:
1. Sunday Service
You don’t have to do this on Sunday, of course. You can choose any day you like, but pick 1 day during your week that works best for you.
I say Sunday because it is often a time when people are more free, more relaxed, and more able to devote time to this type of task. It is also a time when we’re usually thinking ahead to the upcoming week.
Whatever day you choose, set aside 2-3 hours once a week to do the following:
Meal prepping in advance helps to give yourself a little extra buffer zone. You never know what unexpected challenge might strike at 6pm on Wednesday, and when it does, you’ll be glad you stocked away an extra meal in the freezer.
You can combine what you do on Sunday with a Daily habit — for example, by preparing the labor-intensive staples such as lean protein on Sunday, and then adding some quick-prep items, such as fruit and veggies, every day.
It often takes about as much time to prepare a few items as it does to prepare one.
For example, it’s nearly as fast to chop 3 carrots as it is to chop 1, or to scramble 6 eggs instead of 2. During the Daily Ritual, you can prep a few extra items to have on hand for later in the day, or the following day.
Another option for the Daily routine is the Morning routine – this is where you use some of the time-saving strategies to whip up a healthy breakfast or lunch:
Or try a Dinner routine where you simply make extra portions and save the rest for tomorrow.
Again, it doesn’t take much more time to prepare a few extra things, so cook in bulk where possible.
3. Healthy meals made for you
I briefly touched on this in a previous blog, however it is another great option to eat healthy. Many grocery stores now offer a wide range of grab-and-go meals. This includes salad bars, pre-washed and cut vegetables, and individually-portioned lean protein. There are also many specialty food store chains that offer healthy food takeout and delivery.
There are also options for a healthy meal delivery service, if only for one or two meals a week. Some of these include Blue Apron, Hello Fresh, and Paleo To Me (which delivers to our gym!). If you don’t enjoy cooking, or are extremely busy, you may find that having a break from the time and hassle of meal prep is worth the money. It might just mean the difference between a delicious, nourishing, physique-friendly lunchtime salad and another regrettable fast-food run.
The goal here is: Do what works best for you, your life, and your goals.
You can mix and match all of these food-prep options, in any way that works for you. Anticipate, plan, strategize.—This is the key to mastering your nutrition.
By Coach Meredith
Stop being "PERFECT" and be "GOOD ENOUGH" instead.
Outdoor survival tip!
When you’re running from a bear, you don't have to run the fastest.
All you have to do is run a little bit faster than the slowest person.
In other words, when you're improving your habits and choices, you never have to be "perfect.”
You just have to be a little bit better, consistently.
The 0% Game
Try a game.
You know those parents who focus on how much less than 100% their kids got?
For example let’s take a grade school test, "If you get 90% on your math test, what happened to the other 10%?"
They start from 100% (i.e. perfect) and work backwards. So everything is always portrayed less than 100%.
Now let’s do the Opposite:
So how could you apply this to your lifestyle?
See how much better things look when you start from the worst-case scenario?!
Let’s explore further:
What would move you just a little bit forward today?
What could make you just a little bit better today?
The answer? --
Progress, not perfection
Consider two options:
Option 1: Making yourself crazy for a week chasing a "100%" performance, followed by burning out and giving up.
Option 2: Trying to be 1% better every day, for a full year
Let's do the math:
7 days x 100% effort + 358 days x 0% effort = no change, or backsliding. You end up feeling like a failure.
365 days x 1% better every day = significant transformation. You end up feeling like a superstar.
Focus on "making a little progress" each day rather than being "perfect.”
Start from 0% and add. Notice your small accomplishments.
Let yourself be "good enough for now". Take the pressure off. Be patient.
Keep showing up. Keep trying.
And let the bear bite someone else in the butt.
Don’t wait for the “perfect” day, “perfect” body, or “perfect” schedule full of free time to come.
It never will.
Do something NOW.
Take the next 5 minutes to do whatever you can do, immediately, to stay on track.
Do that, and you're already 1% better. Congrats!
What to do today
Remember- you are only one person and can only do so much. Do not wear yourself down aiming for perfection when changing a little at a time is much more effective and manageable.
If you’re in need of any help setting goals or finding where to start, please do not hesitate to ask one of your coaches. We’re here to help!
By Coach Meredith
Spring has sprung and I hope you all have been able to get out and enjoy some outdoor activities. This week I’d like to give you a few tips for your wellness journey. Whether you’re just starting on weight loss, finding yourself in the middle of the struggle, or working on maintenance, here are some tips to keep you on track:
1. BEGIN NOW AND BEGIN SMALL
So you’ve gained some weight. Of course this isn’t ideal, however it isn’t the end of the world. You must keep moving forward. It all starts with you. Stop saying “tomorrow will be the day.” Once you start you are that much closer to your goal.
The toughest part is showing up. There are days I don’t want to work out, but I know how much better I will feel once I do. All I have to do is step foot in the gym (or if you’re a runner, maybe it’s on your favorite trail) and that right there is enough. I showed up, therefore I HAVE to do something or else it was a waste of my time and I know if I don’t I will still feel crappy. Once you get moving, the endorphins start flowing telling your body it’s happy to be moving, even if it’s just for a small amount of time.
This same philosophy can be applied to food and goal setting. Instead of focusing on the 50 pounds you want to lose, put your energy towards the five pounds you can realistically lose in a month.
The best part is, if you’ve fallen off the wagon completely, taking a few small steps typically results in changes pretty quickly.
2. DON’T TAKE A GUILT TRIP
It is very easy to feel ashamed, guilty, and embarrassed if you’ve gained or regained weight. Weight gain is natural throughout different periods of our lives. The important thing is that we must shift our focus from the past and set some goals or actions you can take to move forward.
Do not beat yourself up over having that ice cream last night, instead focus on what you will do tonight to change that negative habit. Is there a healthier option to satisfy that craving? Most likely. Having a piece of fruit for those sugar cravings is always a better option or something with a little protein like Greek yogurt or a handful of nuts will rid you of that nighttime hunger.
Make attainable goals and celebrate yourself when you’ve hit them. Reward yourself with non-food items such as a night out seeing that movie you’ve been wanting to see or maybe it’s a trip to the mall for the gadget you’ve been eyeing up.
Remember to strive for progress, not perfection.
3. SEEK HELP
Find someone to help hold you accountable. This could be your coach, wellness coach, registered dietitian, doctor or therapist. Depending on your situation, it can also help to sit down with a professional to discuss why you may have gained the weight in the first place and what steps you should be taking to make a change that sticks.
Coach Meredith is a Wellness Coach with a degree in Nutrition. She offers meal planning and nutrition assistance. If you have any questions please email her at email@example.com for more information.
If you have preexisting medical conditions, are trying to lose more than 100 pounds or have a BMI of 40 or greater, we always recommend consulting a doctor first. This ensures you are embarking on the plan that is best for your health.
4. MEAL PLAN
It’s always helpful to plan out your meals and prep ahead of time. This helps to prevent you from falling back into old bad habits. Cooking at home saves time and money. Personally, I take 1-2 trips to the grocery store during the week, one is a big trip and the second is to pick up a few produce items that won’t last all week. I use my Sundays as meal prep days, washing, chopping, and cooking everything in big batches and dividing it up for the week. I try to incorporate as many veggies as possible into every meal (yes, even breakfast). If your schedule isn’t conducive to meal planning and getting groceries in advance, try a meal delivery service. There are plenty of services out there now that provide healthy meals when you’re too busy to think about it. Some examples are Paleo To Me (Which delivers right to The Bar!), Hello Fresh, Blue Apron, the list could go on and on.
5. FRIENDSHIPS ARE THE BEST SHIPS
Talk about it. Tell your family and friends you are working on your weight-loss goals. They may want to join you and even do a challenge together or join and exercise class. Your family and friends can also create an environment that’s more conducive to your goals by keeping junk food out of sight or by not bringing unhealthy food around in the first place. Sometimes it also just helps to have someone to vent to throughout the process.
Lastly, I want to mention -- do not let a number have power over you. As you exercise and strength train, you will be gaining lean muscle mass. Muscle weights more than fat. Period. The more lean muscle mass you have the easier it is for your body to burn calories. It may weigh more, but it is functioning more efficiently then it would if it were fat. Weight will always fluctuate. There are too many variables to remain 100% consistent every day.
The conclusion is-- Weight gain happens and weight loss is hard work. Don’t give up or feel defeated if you are struggling: You’ve got this and you are not alone.
I hope you all have a great week and a Happy, healthy Easter!