Do you burn more body fat if you exercise on an empty stomach?
A recent article in Strength and Conditioning Journal concluded that working out on an empty stomach will not help you burn more fat and, in fact, could produce inferior results. Without food to fuel your workout, you might have less energy, so you could exercise less, or at a lower intensity, burning fewer calories. You also could end up burning calorie-torching muscle instead of body fat. The lesson: A little food can go a long way toward maximizing your hard workout.
Try this-Before you exercise, have something small to eat or drink that contains carbohydrates. It could be half a banana, a glass of orange juice or a piece of toast. The snack can help power the workout ahead so you give it your best effort.
Are you planning on barbequing this weekend for Memorial Day? This recipe is one of my faves, so I tweaked it a bit to make in more figure friendly ;) I ommited the bacon, swaped the sugar for honey and cut down on the mayo fat with half light mayo and half plain greek yogurt. The results…AMAZING!!! I ate the entire batch myself! For dinner I would add a protein with it, veggie burgers, grilled chicken, or a turkey burger. It’s a great dinner to have, so low in carbs before bed.
6 C. broccoli florets
2/3 C. craisins
1/2 C. red onion, small dice
1/2 C. sliced almonds
1/2 C. light mayo
1/2 C. plain Greek yogurt
3 T. honey
Whisk the dressing ingredients in a small bow. Pour over the other ingredients. Mix well and refrigerate for a few hours before serving.
Make a Date Out of Exercise
Saturday Zac and I needed a date! We both feel that it’s super important to get away from everyday life and focus on each other for a couple hours each week. This weeks date was SUPER fun! We headed out on our bikes to our favorite burger joint BIG JUDS! They have hamburgers the size of your head and fresh cut french fries (YUM)! Yes I eat burgers and fry’s! It was about 30 miles there so we were defiantly ready to pound a BIG JUD MEAL DEAL. We finished off the burger, no problem (we did ask for extra veggies ;)! What I forgot to think about as I was pigging out is the ride home. We had to climb a hill as step as my face, I thought I was going to vomit. We made it to the top and pushed the rest of the way. We got our date in, exercise, and yummy food all in the matter of a couple hours ;) Mission accomplished!
I challenge you to go on a date this week and have it be filled with physical activities!
Treadmill Run/Walk Squat Workout
Okay I totally have been a slacker! The weather has been AMAZING and I just can’t stay inside and sit at a computer, I’m having way to much fun in the sun!! This is my favorite time of year. I can’t wait for the kids to get out of school so we can really let loose. This workout is a fun one, with the word fun comes the challenge of pushing yourself. I promise challenge and fun go hand in hand ;) Have fun and as always get nice and sweaty!!!
I don’t know how to categorize this recipe…breakfast, snack, dessert, or side. It’s so so so fun and good. Your kids will love them and so will you! Be creative and add what ever your family enjoys, raisins, coconut, flax seed, cheerios, etc…the possibilities are endless!
- 3 large bananas, cut in half
- 6 popsicle or lollipop sticks
- One 6 oz. container strawberry Greek yogurt* (for extra protein, add a scoop of vanilla protein powder)
- 1/4 c. chopped nuts
- 1/3 c. chocolate chips or chunks
Insert a stick in the center base of each banana half.
Using a mini-spatula or pastry brush, paint on yogurt. Sprinkle on nuts and chocolate chunks or chips.
Transfer banana pops to a plate that has been lined with waxed paper and place plate in the freezer for 45 minutes or longer.
I got this recipe from peas and thank-you, its a super fun website!
Slow Digesting Carbs
For today, one day, that’s all, try to only eat slow digesting carbs!
Slow-digesting carbs are mostly complex carbs found in foods with plenty of fiber and starch. Slow-digesting carbs also include simple carbs if they are eaten with their natural fiber or milk protein, such as fruits and dairy products. Fast-digesting carbs include refined grains and foods with plenty of sweeteners including sugar, honey and corn syrup.
Here is a list of slow, also known as complex carbs:
- Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
- Potatoes (ALL KINDS)
- Rice (BROWN)
- Pasta (WHOLE WHEAT)
- Bread (ALL KINDS EXCEPT WHITE BREAD)
- Beans (ALL KINDS)
- Fruits and Vegetables
Here is a list of fast, also knon as simple carbs (stay away!):
- Sugar (ALL KINDS)
- Rice (WHITE)
- Pasta (WHITE)
- Bread ( WHITE BREAD)
- Dried Fruits
This workout I’ve been doing every Friday and lovin it! I love how you decrease your reps and increase your weight, its challenging, fun, and exciting. If your trying to fit in some cardio to, try and do 2-5 minutes of cardio in-between sets. I promise you feel like you worked hard and accomplished a ton after you do this workout! Have fun and as always get nice sweaty ;0