Feel Good Girlie

Start of a New Program!! Jamie Eason’s 12 Week Trainer

I ‘m back on tumblr after having a wonderful summer. I’ve decide to start a new program to jump start my metabolism and to try something new. It’s called “Jamie Eason’s 12 Week Challenge.” You can visit it at: http://www.bodybuilding.com/fun/jamie-easons-livefit-introduction.html. My boyfriend and his brother have also jumped on board with this program. I am excited to see how the first phase goes (the first 4 weeks)!

So what helps me stay on track with a new program?

1. Prioritize your workout! Get it in! For me, mornings work best. I know it’s hard to get up in the mornings when its dark out, but you need to. Know that after it’s done, you don’t have to think about it when you get home from work. 

2. Keep a workout journal. Write down everything from your energy levels to the reps and weight you use per exercise. Then you can look back on it in a month and see how far you’ve come. You shouldn’t be using the same weight (resistance) you started with after 12 weeks. Remember you will be building muscle strength and endurance! 

3.Prep your food. Go shopping and get all the groceries you need for the week. Set a day to prep all your food. This includes chopping veggies, making lean protein muffins or protein bars, cooking your meat (I cook up chicken breasts for the entire week!).

4. Breathe. Don’t expect the scale to change overnight!!!! It takes time and consistency!!! 

5. The no “Write Off Mentality.” If you have a slip up for breakfast or lunch, don’t write off the entire day or week. Get back on track right away. 

6. Let your friends and family know you’re on a program and tell them that you need their support.

7. Say something positive every morning (or a couple times a day) to yourself. Say something you’re grateful for too. 

8. Keep organized. This will help you deal with the demands of everday life and trying to maintain your program. 

9. Stay hydrated!!! Drink a min. of 2 litres of water/day. 

10. Take a multivitamin and fish oil supplement. This will ensure you are getting all the vitamins and minerals you need in a day.

So if you’re thinking of starting a new program ask yourself:

Are you ready to commit?

Do you have the supports you need in place?

Is the program balanced (both with nutrition and exercise). If the program is eliminating a macronutrient such as CARBS, then it doesn’t sound like a balanced program to me. Remember you need protein, fats and carbs for your body to work properly. 

Do you feel that the program fits you?

If you answered yes to all of these questions, then I say “Go for it!” I welcome any thoughts or questions. 

xox

Feel Good Girlie

Lift Weights to LOSE WEIGHT!

Okay, I wanted to write this blog because I’ve met sooooo many women who are afraid of lifting weight. WHY? Because they think that they will “bulk up” or look “manly.” I want to set them straight — it is very very very very hard for women to gain muscle because we are not made like men… we do not have the testosterone that men have!!!  We are not made to gain muscle easily!!! 

So here are some reasons why women need to get on board with RESISTANCE TRAINING!!

1. YOU WILL LOSE 40% more FAT!!! Yes its true. If you think cardio is the only way to lose weight, think again. WHY? Because muscle is ACTIVE and it requires a lot more calories to maintain than FAT!  More muscle = HIGHER METABOLISM!!

2. YOU WILL LOOK MORE TONED. Most women want to lose weight, but those who strength train will look more toned and defined than a woman who solely does cardio.

3. YOUR DIET WILL IMPROVE. In Women’s Heath March 2011 issue, the University of Pittsburg researchers studied over 169 overweight adults and found that those who didn’t follow a three-hours a week training regimen ate more than their allotted, 1,500 calories a day.  Study shows that diet and exercise likely remind you to stay on track. 

4. YOU WILL HANDLE STRESS BETTER

5. YOU WILL BE HAPPIER

6. YOU WILL HAVE A HEALTHIER BODY AND HEART

7. YOU WILL BE SMARTER. HOW??? Muscles strengthen your body and mind. According to Women’s Health Magazine March 2011 issue, Brazilian researchers found that six months of resistance training enhanced lifters cognitive function.  In fact, the sweat session resulted in better short and long term memory and improved verbal reasoning and longer attention span. 

So LADIES!! Get on board. Ask a trainer at your gym to show you how to use the machines or free weights. Another idea is to hire a personal trainer for a couple of sessions. They will get you set up on a resistance plan that meets your needs, and that will help you achieve your goals!! So stop being afraid that you’re going to get big. I’ve been trying to put on more muscle for a couple years now, and it has been a huge struggle for me. So stop worrying and start LIFTING!!

xx

Feel Good Girlie 

Coffee addict? Good news - it has health benefits!

I am definitely a coffee addict! I have to have it every morning and usually a cup in the afternoon. How do I like my coffee? Black with cinnamon on top, or a Starbucks Americano with a splash of soy milk, cinnamon on top! YUUMMM!!! So I wanted to tackle coffee because it is my feel good drug of choice! I’ve done some research and found some good news for the coffee lover!

Did you KNOW that one cup of coffee is more dense in antioxidants than a serving of blueberries. And that coffee is the primary source of antioxidants in the American diets?! ( that’s pretty bad! ) For consumption you want to make sure to have between 2 -4 cups. At this amount it can actually count toward our total daily fluid intake. Anymore and it will will dehydrate you!

First of all let’s refresh our coffee vocab, shall we? I need to stress that the healthy coffee beverage pertains to black coffee and espresso! Although a sweet coffee is a nice treat from time to time;)

Espresso Bar Drinks

Latte

Espresso, steamed milk, and foam, not sweetened in any way unless you ask for syrup or sugar in it.

Cappuccino

Like a latte, only much more foam; normally half milk half foam, unless “wet” or “dry” is specified (see below). This is also not sweetened, and an “iced cappuccino” doesn’t really exist at Starbucks. Since iced drinks are made without foam, an iced cappuccino is the same as an iced latte.

Caramel Macchiato

Basically, a vanilla latte with a bit less vanilla and extra foam, and with gooey, yummy caramel sauce drizzled on top. If it doesn’t taste sweet enough when you first try it, mix it up a bit. If it’s still not sweet enough, ask for more vanilla — caramel sauce doesn’t really dissolve well, so by the time it strongly flavors the drink there’s way too much. Iced caramel macchiatos, like hot ones, have the shots and caramel poured on top, so when you get it it won’t look mixed at all. Just make sure you stir it before you drink. Macchiato, by the way, is pronounced “mah-kee-YAH-toe.”

Americano

Espresso diluted with hot water until it’s roughly the strength of regular coffee. An Americano will usually have one more shot than a latte of the same size. Sometimes if the regular coffee you ordered hasn’t finished brewing and you don’t want to wait for it, the barista may offer you an Americano instead.

Mocha

Espresso and steamed milk mixed with chocolate and served with whipped cream on top. Despite being chocolatey, these are not terribly sweet; if you don’t want to taste the espresso, ask for flavor syrup or sugar to be added, or try one of the other mocha drinks instead. Also, these are not blended. If you’re looking for one of those milkshake-looking things, you want a mocha Frappuccino.

White Mocha

Espresso and steamed milk mixed with white chocolate syrup and served with whipped cream. These are a lot sweeter than regular mochas, but also a bit less healthy.

Mocha Valencia

A mocha with Valencia (orange) syrup and an extra espresso shot added, with whipped cream and orangey sprinkles on top. These taste like the chocolate oranges you can buy in various stores. This doesn’t appear on the menu as often as it used to, so newer baristas may not be familiar with the exact recipe.

Cinnamon Spice Mocha

A mocha with cinnamon syrup added, served with foam and cinnamon on top rather than whipped cream. They have less chocolate than regular mochas, to keep them from being like Mocha Valencias (i.e., so sweet that an extra shot has to be added to balance it). This has also been off the menu for some time, so newer baristas may give you a blank look if you order it.

Toffee Nut Latte

A latte flavored with the new Toffee Nut syrup, which tastes, well, toffee-like. Similar to a combination of hazelnut and vanilla. Served with whipped cream and crunchy toffee sprinkles. While originally introduced as a winter seasonal drink, it seems to be a permanent addition to the menu.

Espresso

Just espresso. A solo espresso is a single shot, which is a bit less than an ounce. A doppio espresso is two shots. A triple espresso is three, and a quad shot is four (and only for the brave).

Espresso Macchiato

Espresso dropped into a cup of milk foam, and only foam. Like a small, extremely dry cappuccino. These are ordered not by cup size, but by the number of shots.

Espresso Con Panna

Espresso in a big squirt of whipped cream. Ordered by the number of shots, rather than cup size.

Misto / Cafe au Lait

A drink consisting of half coffee, half steamed milk and a bit of foam. It can be made decaf, nonfat, etc. “Misto” is the Starbucks name, cafe au lait is a more generic term.

* taken from http://www.quicksilverweb.net/sbucks/sbcharts.htm

The Caffeine Buzz

So the question remains, why do we feel so darn good when we have coffee? To put in simplest terms, caffeine hijacks the receptor molecules for a neurochemical in the brain called adenosine. It is the job of adenosine to accumlate during activity, attach to brain cell receptors and bring on drowsiness at the end of the day so that we rest easy and sleep well. When we sleep these adenosine levels drop, allowing the body to wake up.

So when this “adenosine” is blocked by CAFFEINE in the mind and the body, the body wakes up. Blood vesesles, constrict, and sugar is released from the stomach. Thats when we feel full of energy. YAY FOR CAFFEINE.

Why Caffeine is good for us?

Studies have shown improvements in functional tests of mental skills and physical reflexes when moderate amounts of caffeine have been consumed. Postmenopausal women who drank one to three cups of coffee daily were 24 percent less likely to develop cardiovascular disease when compared to their coffee-free peers. Moderate amounts of caffeine have been shown to decrease the chance of developing type 2 diabetes. Also coffee drinks had lower levels of enzymes that are markers of liver damage. Moderate amounts may protect against brain health as well!

Coffee and Athletic Success

Professional athletes have used caffeine to aid their performance, especially during late afternoon workouts or as a means of getting “psyched up” for competition. While one or two cups of coffee may provide a short-term burst of energy, it usually takes somewhat higher levels of caffeine to produce a significant improvement in muscular strength. Caffeine does increase levels of circulating fat in the blood that can be used for energy, but we now know that when caffeine improves alertness and endurance, it does so by blocking the effects of adenosine that can slow down reflexes and diminish alertness.

How Much?

Many active people can consume caffeine at levels equivalent to two to four cups of regular coffee without experiencing harsh side effects. Recent research suggests that the phytochemicals in coffee may exert a protective effect against colon cancer; so drinking coffee to boost endurance, alertness, and performance could have additional benefits. Those with caffeine sensitivity can consume decaffeinated coffee and still enjoy the health benefits derived from the dozens of phytonutrients that remain after the decaffeinating process.

Caffeine and Exercise of Body and Brain

The conversion of fat to energy is about 30 percent more efficient when caffeine is consumed prior to exercise. While the body burns fat, it reduces its reliance on glycogen, glucose, and amino acids so that blood sugar levels remain higher for longer. But, even sedentary people can reap the mental benefits of caffeine. That’s why coffee is popular among students, computer programmers and think-tankers. The brain functions best on its preferred fuel, glucose, and higher blood sugar levels facilitate thinking and the mind-body connection.

My Verdict - ENJOY YOUR COFFEE! Just watch the cream and sugar!

xx
feelgoodgirlie

Caffeine Sources in Your Pantry and Medicine Cabinet

Coffee
Drip, regular 106-164 mg/5 oz.
Percolated, regular 93-134 mg/5 oz.
Instant, regular 47-68 mg/5 oz.
Decaffeinated 2-5 mg/5 oz.

* Information taken from Fitness RX Magazine for Men (Volume 6, Number 1): January 2008 and Fitness RX Magazine for Women (website)

Winter Blues?

So I really wanted to address SAD (Seasonal Affective Disorder). I am going to fess up and let everyone know that I really really really could pass on winter all together. I know this blog is about feeling good. That being said I have to get out why I hate winter, and then will try to think of the the pros!

I hate winter because I hate: shoveling, scraping, freezing, starting the car 15 minutes before I have to go somewhere, getting into a cold car, having to wear a million layers, having my skin crack and flake off, pumping gas in -30 degrees, seeing the sun set at 3 pm, having a runny nose, chapped lips, split nails, not being able to go for a “walk” or “jog,” and the fact that I can’t wake up in the morning! 

Okay - So here’s the “Feel Good” part of winter - that we need to focus on ;)

So since I am an artist, I can still appreciate the beauty in winter.

Sometimes freshly fallen snow looks like someone took a jar of silver sparkles and shook them everywhere.
I love when the snow starts to melt. Glass droplets drip from icicles and are hard to stare at because of the warm sun that pierces through.
Rosey cheeks of children.
Sometimes the houses look like gingerbread houses with the layers of snow on the roofs.
Memories of snowball fights, making snow angels, and snow forts.

So how do I cope? I can get through winter with my starbucks coffee, exercise and my SAD lamp. I have done some research and wanted to give you some information on Seasonal Affective Disorder.

SAD is a type of depression that seems to be related to the amount of daylight to which people are exposed to. SAD is more common in women than men and is related to the levels of melatonin in the body, a hormone that controls daily rhythms and moods which are simutaed by the amount of light entering the eye. The more melatonin, the more drowsy people feel. Sunlight causes us to stop producing melatonin.

Symptoms Include:

• lethargy and fatigue (low energy level)
• withdrawal from friends and family
• inability to focus or concentrate
• sadness, anxiety, and despair
• change in appetite with cravings for sweets and starches
• weight gain
• headaches
• irritability
• increased sleep

For myself - I am usually just less motivated and grumpy. I do crave comfort foods a bit more, and I find it hard to get out of bed in the morning. 

This year I decided to invest in what I call a “Happy Lamp.” Its my “light therapy” which involves me sitting in front of a fluorescent light box for 20 minutes a day.  I have definitely noticed a difference. I have it in front of my computer and if I close my eyes, it does feel like sunlight. The lamp that I purchased from Costco is a Verilux lamp. Studies have shown that the light from these lamps mimic the sun which helps you to have more energy, relax, focus and feel revitalized. I would definitely recommend it if you are like me in the winter.

 http://www.verilux.com/light-therapy-lamps/happylight-6000

Other ways to cope with winter blues:

• eat properly (lots of vegetables, lean protein, complex carbs and water)
•  avoid alcohol
• get into a good regime (go to bed at the same time and wake up at the same time)
• exercise (yes this can be shoveling snow - it is a great workout). I actually shovel snow and listen to CBC podcasts - keeps my brain preoccupied so I’m not dwelling on how much snow I’m shoveling.
•  try some snow sports (skiing, sledding, snowboarding, cross country skiing etc.)
• laugh 
• enjoy a good book on a snowy weekend 

So for all you people that are grumbling about winter, know that spring is just around the corner, and look after yourself! Life is about feeling good, so let’s not let the weather determine our mood!