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Upper Body Strength Builder

One of the most common things people say when they come to my classes is "I have no upper body strength." Then I ask, well what do you do to strengthen your upper body? ...Silence. 

Pushups, pull-ups, weight training, it's not something that comes naturally to a lot of us, so we have to carve out a little time to build up some strength and endurance. All you'll need for this workout is a set of light weights (I recommend 3 pounds) and a light resistance band or long towel. After you're done, leave a comment and let me know if you liked it!

 
 

BodyLove Studio is Here! + A Total Body Workout

I've decided to try something new, and I can't wait to hear what you think. I'm going to start adding a weekly workout post every wednesday. But, after spending the last six months thinking about putting this out there, I knew I wanted it to be a little bit different. 

If you know me, you know I love a good workout video. But, what I don't love is how they inspire women to workout by tapping into those deep-seeded insecurities most of us have. "Belly Fat Buster" "Get Rid Saddle Bags" "Bye Bye Back Fat" or "See ya Later Cellulite." 

Look, I get it. I would be lying if I said I never thought about the superficial benefits of exercise. But what I've found after over 10 years in this industry is that if you keep talking to your body in this negative way ("I hate my thighs, my belly, my arms...") you will never achieve the results you want. 

This notion inspired me to create a virtual fitness studio, BodyLove Studio, where the philosophy is simple: show up to do the work. The purpose of these workouts is not to fight your body, it's to help show you just what your body is capable of so you leave with love and appreciation for everything that vessel can do for you. Check out the first Total Body Workout, below. 

After you're done, please leave a comment below and let me know what you thought! What other types of workouts are you looking for? If you like this workout, make sure you subscribe to the BodyLove Studio Youtube Channel.

 

TOTAL BODY WORKOUT

 
 
 

When to Eat: Creating Your Food Routine

When it comes to creating your own food routine... It’s important to remember, all of us work a little differently, and YOUR ideal meal timing is going to depend on a number of factors such when you wake up, your work schedule, when you workout, when you go to sleep, and of course, when you feel hungry. Here are 6 6 tips that I find work well for myself, and most of my clients.

*Before subscribing to any of the tips below, make sure to try my food journaling exercise. This will give you a window into when your body is feeling hungry and why.*

1. You tell your body when it’s hungry.

We might think it’s a coincidence that we want to eat at the same time everyday, but it’s not. We tell our body when to be hungry. So if we eat six small meals per day, we’re going to be hungry six times per day and so on. This is important to keep in mind when you begin creating (this changing) your food routine. It will take between 4-7 days (but as long as 14 days) for your body to adjust to your new pattern.

2. Space your meals about 4-6 hours apart.

Again, this might be contrary to what you normally hear, but here’s why: every time you eat you raise your blood sugar levels, and then the hormone insulin is released from the pancreas to bring your blood sugar back to normal. So, if you’re eating every 2-3 hours, you’re raising those blood sugar levels constantly throughout the day and insulin never has a chance to come back down. When insulin levels are high, it makes it impossible for your body to use fat as fuel, which in turn will keep you hungry throughout the day. When you space your meals out, you give your body a chance to digest, and bring blood sugar levels back to normal.

The number of meals will really depend on how early you start your day. If you see below - I usually have 4 meals on my longer days, and maybe 3 meals on less intense days.

3. Avoid eating at least 2 hours before bed.

When we go to sleep, our metabolic processes slow way down, and anything we eat at night pretty much just sits there and will likely interfere with our sleep patterns. Try to avoid eating 2-4 hours before sleeping.

4. Make lunch your largest meal of the day.

The middle of the day is usually when our metabolism is running at it’s peak, so eating the bulk of our food intake in the middle of the day, and eating a lighter dinner is helpful in keeping up with our bodies natural rhythm, and helps burn calories efficiently.

5. Leave at least 2 hours between your last meal and your workout.

When you workout on a full stomach, the blood circulating in your body has to make a choice between assisting the digestive process and sending blood to your muscles. Making both your metabolic processes and your workout, less effective. Try leaving at least 2 hours between your last meal and your workout, but no more than 4 hours. It’s also smart to re-fuel within an hour post-workout, so take that into consideration when planning your sweat session.

6. Schedule your meals at (roughly) the same time everyday.

When you create a food routine, your body figures out what’s up. So if you eat breakfast at 8AM everyday, your metabolism will fire up at 8AM everyday. In terms of timing, there are no ideal meal times, but following the tips above, and looking at your schedule, try to create some consistent times for your meals. I admit, this is hard for me, since my schedule usually bounces around all over the place, but this is what I try to stick to:

6 AM: Breakfast

8 AM: Workout

10 AM: Light Lunch

2 PM: Light Lunch

6PM Dinner

10PM: Bed

Now, take a little pause, look at your schedule, and write down the best times for you to eat.

Taking this first step is such an awesome place to start, because it doesn’t require you changing anything about what you’re eating, and simply shifts your focus to when you’re eating. Try our your new schedule this week and let me know how it goes!