Post-Workout Nutrition 101

Post-Workout Nutrition 101

CONGRATULATIONS! You worked out! If you haven’t, click the “Categories” drop-down list and select “Workouts” and you’ll find some great at-home workouts!

But now it’s time to replenish your energy stores and start repairing/rebuilding your muscles. So let’s get the basics!

Window of Opportunity

There is a “window of opportunity” that you’ll hear varying durations for, but most will agree somewhere between 30-90 minutes post-workout is ideal. This will maximize digestion/absorption of key nutrients to help your body make the most of your workout!

What are My Priorities?

A post workout meal of some carbs and protein will help refill your glycogen stores (from the carbs) and help build muscle (from the protein). Try to get in the habit of approaching your post-workout nutrition as a MEAL – as opposed to a snack. At mealtime we are more likely to make better choices, and avoid “snacky”, high-fat foods that don’t serve out body as well post-workout.

It could be said that your post-workout meal is the most important meal of the day. Your body needs help to replenish its energy stores, increase our muscle quality/size and repair damaged muscle tissue. We want to break down muscle tissue DURING the workout so it rebuilds stronger, but we need to help it recover too.

In the end, although other factors do come into play, calories out still needs match or to exceed calories in to assist in weight maintenance and loss. Make sure your post workout meal matches your goals.

Recipes    

Oatmeal: Are you an early morning fitness fan? Your post workout meal could be oatmeal with a scoop of protein powder, berries, and sliced almonds. Easy peasy!

Tuna and Veggies: Do you work out over the lunch hour and need a fast go-to post workout lunch? Toss a packet of flavored tuna in a cooked steamer bag of vegetables! Have an apple to round out the carbs and replenish the glycogen stores.

Salad: Try salad with chickpeas (the chickpeas have protein and carbs) topped with an oil and vinegar dressing for something quick and light. Or… Have you tried Mason Jar Salads?

Power Shake: In a hurry? Bring a shake with you. Try this Precision Nutrition Tropical Power Shake: Blend 6 ounces of water, scoop of vanilla protein powder, ½ banana, ¼ c pineapple, 1-2 TBSP of flax seed, 1-2 TBSP. unsweetened coconut, ¼ c plain Greek yogurt. Add a fist of fresh spinach and blend until smooth. Add ice as desired.

Salmon and Veggies: Salmon is a “fatty fish” that has the added bonus of omega-3s to help with inflammation and heart health. Serve up your favorite salmon recipe with some veggies and sweet potato for that perfect post workout meal.

Tilapia with Cilantro Lime Quinoa: Although not a source of omega-3s, tilapia will serve up good quality protein too. Try this: cook up some quinoa and toss with corn, lime juice, garlic/onion powder and cilantro. Pan fry tilapia with smoked paprika and serve over the quinoa mixture. Get the full recipe here!

Is Gluten Really The Bad Guy??

Hi Ellipse Family! This week we have a special guest blog post from MedAlertHelp.org, and they have a fantastic infographic you can find here! https://medalerthelp.org/gluten-free-life-infographic/

When we were children, we all worried about the boogeyman under the bed. As adults, that boogeyman has moved into our kitchens. Today the monster that everyone fears sits in the food aisles of supermarkets—gluten.

If you want to get a roomful of health-conscious people to run off screaming, there is no better way than to pull out food with gluten in it! Over the last few years, gluten has become public enemy number one.

But is that really fair? Is gluten the bad guy? In this post, we will answer that question.

Celiac Disease

Celiac disease is a serious illness. The body is unable to process gluten in food. The body, in this case, has a strong reaction to even small amounts of gluten. People with this condition have no choice but to avoid it.

Symptoms of Celiac Disease

This disease is less common than you think. Only 1% of the American population has celiac disease. We will go through the symptoms you might experience in a short while.

For now, though, we must stress—there is no room here for self-diagnosis. If you believe that you have celiac disease, go to your doctor for a proper diagnosis. As you will see, the symptoms listed can be caused by a wide range of ailments. Do not just rely on Dr. Google for this one—see a professional.

Symptoms include:

● Diarrhea: Expect stools to come out loose and very watery. That naturally happens after eating and is one of the most common symptoms. What distinguishes this diarrhea from other forms is that it is ongoing. So, the occasional bout is not a big deal. If you are
battling diarrhea daily, seek help.

● Bloating: Bloating is another common symptom. Do not take this as a definitive symptom. Gluten can cause bloating in healthy people as well.

● Gas: Again, this is another common symptom. With celiac disease, the body cannot process gluten. As it moves through the digestive tract, it starts to ferment. That, in turn, produces gas.

● Fatigue: Because your body is unable to digest a large portion of the food you are eating, you are bound to feel fatigued. Your body needs to digest the food so it can absorb the right vitamins and minerals and produce energy.

● Weight Loss: By this we mean a sudden drop in weight when you have done nothing to cause it. If that is coupled with the inability to gain weight, see a doctor. That is a sign that something is wrong. It could be celiac disease or even diabetes.

● Anemia: Celiac disease interferes with the body’s ability to absorb nutrients, resulting in vitamin deficiencies, particularly iron deficiencies. It is best to see your doctor before taking a supplement. Iron overload can be as dangerous as iron deficiency.

● Constipation: Remember how we said that the disease affects the digestive tract? It is not as common as diarrhea, but constipation may be another warning sign. That is because the disease damages the villi in the digestive tract. It is also possible for the body to absorb more moisture to make up for the lack of nutrients. That leads to a stool that is hard and dry, which further leads to constipation.

● Depression: Depression is another common symptom. It makes sense—if you feel sick for a long time, with no clearly defined cause, it can be frustrating. Another factor is that a diagnosis means no more gluten, and it is easy for people to become disheartened.

● A Rash: This rash is characterized by extremely itchy blisters that typically form on the buttocks, knees, or elbows. Fortunately, it is not a common symptom. However, it is a symptom that usually screams, “celiac disease.” Sufferers with the rash are usually diagnosed faster.

Gluten Intolerance

There is a small percentage of the population with non-celiac gluten sensitivity. Up to 6% of the global population might have this form of intolerance. The symptoms are similar to those listed above but in a much milder form. Gluten does not make people feel sick, but rather uncomfortable.

Should I Cut Out Gluten from My Diet?

This is where we start to cross over into dodgy health advice. We have seen many gurus promoting a gluten-free lifestyle as the way forward. And, after all, why not? Gluten-free is the flavor of the day, and they need to sell their books and products.

What concerns us is that healthy people are cutting out gluten completely. Before we go into the health implications, consider how difficult this is. Wheat is one of the big five to avoid because of
gluten.

Now, do yourself a favor and check out various items on the shelves at the grocery store. How many contain wheat or flour? Unless the type of flour is specified, it is going to be wheat-based.

You will find it in just about every kind of processed food out there. It is an excellent thickening and bulking agent.

In this day and age, we are all for cutting out processed foods. In fact, if going gluten-free gives you the determination to do that, then it is not a bad thing. Unfortunately, big business has found
a winner in the gluten-free market, and that is where the problem lies.

It is time for another trip to the grocery store. Check out the other ingredients in those gluten-free products. Food manufacturers have to bulk them up and make them taste good. So, what do they add? Sugar and fat.

Now, here is another question. A glass of water with three teaspoons of sugar and a dollop of lard in it is gluten-free. Would you drink it? But, make a biscuit out of it, and you would probably eat it.

Even if you completely avoid processed gluten-free products, you can harm your health by cutting out gluten. If you are not sensitive to it, it provides essential protein and nutrients for your body. Oats, for example, are highly nutritious. How many of us grew up eating Weetabix every morning?

Final Notes

We are concerned when big business gets in on a health fad. Before you buy into the hype, ask yourself: is this person or company trying to sell me something?

Now think of something else.

As a child, did you eat oats, wheat, and so on? Did it kill you or make you sick? If you are like most of us, the answer is no.

Our advice is to keep a food diary and monitor your symptoms. Then, if you feel that something is amiss, see your doctor. A health professional will be able to confirm or deny your suspicions.

Until then, chow down on your oatmeal and bread.

DR. NIKOLA DJORDJEVIC, MD

Dr. Nikola Djordjevic, MD, is a practicing physician who is the Co-Founder and Project Manager of MedAlertHelp.org, a site dedicated to improving your knowledge about health, nutrition, fitness, aging, retirement, and much more. He leads a remarkable team of medical writers, medical alert reviewers, and experts in the realms of life insurance, retirement, and marketing devoted to saving your time and simplifying the process of finding the perfect solutions for everyone.

What the “Sitting-Rising” Test Tells You About Your Life Expectancy

In 2012 a research team designed the “sitting-rising” exercise that seemed to predict mortality in those 51 – 80 years old. Over 2000 adults were tested. Essentially it tests strength as well as hip mobility and how it may be related to mortality.

According to the CDC, over 61% of U.S. residents over 65 died from fall-related causes in 2016. Although there are other factors that can come into play, it’s a good reminder that moving well is just as important as other aspects of health/fitness (like heart-health, body composition, muscular strength, bone density, etc).

What is the sitting-rising test?

Sit on the ground and cross your legs. Try standing up from the cross-leg position without touching the ground. Success? Cross your legs the other way and try again!

Start with a score of 10

Subtract 1 point for each time a body part other than your feet touches the ground

Subtract 1 point for placing hand on the knee

Subtract 0.5 points for loss of balance

Interested in other self-tests? Check out this great article!

I took the test…now what?

Bottom line: if you don’t continue to move and put your body through different ranges of mobility, it will go away. Have aches and pains with movement? Try these tips!

1. Start with your feet!

Go barefoot, roll your feet with a tennis ball, walk on a rock mat, give your feet a daily massage/”gymnastics”. Take care of your feet! They are the gateway to your body.

2. Change the way you sit!

When we sit a lot, we tighten our hip flexors which causes the glutes to lengthen and compensate (which can often result in back pain). Our core strength can also be diminished.

Rather than sitting at a computer or on the couch watching TV, try squatting, using a stability ball, using a tall-kneeling position, using a half-kneeling position, sitting back on the heels and/or a combination of all the above.

Offset tight hip flexors and underactive glutes by adding in single leg hip lifts into your exercise routine a number of times per week.

3. Get more mobile!

Are you mobile enough? Another simple test to check your general strength and mobility is to place your feet next to each other and squat down, keeping your heels on the ground. The movement should be simple and pretty effortless.

Today, RIGHT NOW, add some hip mobility into your day with 5-10 reps of “The World’s Greatest Stretch”.

4. Train the postural muscles!

Try sitting on the edge of your chair to keep challenging your body and core strength. Start with 1 minute, and add an extra minute every day for a month. In no time you will be watching an entire episode of your favorite TV show on the edge of your seat with little effort!

FAQ: New Guest Tips

Welcome to Ellipse Fitness! First off, we are so excited to be a part of your fitness journey, and PLEASE always feel welcome to talk to our trainers and staff about anything! If we don’t know the answer, we are always happy to point you in the right direction!

Here are some common questions we see that may help you to get started…

1. What should I bring?

a. A good pair of clean tennis shoes
b. Sweat towel
c. Water (we sell bottles of water too, but go ahead and bring your favorite water bottle if you’d like!)
d. Appropriate fitness gear, like a t-shirt and fitness pants/shorts.
e. We have foam rollers and boxing gloves, but if you have a roller or gloves that you love, feel free to bring them.

2. Will I be the only one who…?

There is a 98% chance, someone your age, with your condition, and/or your concerns HAS done this before and was successful doing so! You are not alone! We have levels suitable for almost everyone. Fitness can be intimidating initially, but we will set you up for success, going over the basics, breaking down the movements and only adding things in once you are ready.

3. My [fill in the blank] hurts, had surgery, etc…

First, make sure you have filled out a medical history form so we know exactly how to work with you during your Ellipse training sessions. Our certified trainers are experienced to offer suitable adjustments or alternate exercises as needed.

4. My schedule is tough! How long are the workouts and what does the schedule look like?

At Ellipse we program our sessions assuming that everyone has a variable schedule and in some cases can never make it on a certain day. No worries, our behind the scenes programming has you covered! Get a complete workout attending as little as 2-3 days/week. Our sessions run 45-50 minutes and include foam rolling and a dynamic warm-up.

Group Personal Training (5am, 6am, 9am, 12pm, 4pm, 5pm*, 6pm*. Ask your local studio for the Saturday schedule.)
*Allouez – no 5 pm or 6pm on Fridays
*Oakville – no 5pm on Fridays

– Monday, Wednesday, Friday, and Saturday are strength based with Monday and Friday offering a little more heart-pounding metabolic component.

• Kickboxing/Team Training (5am, 6am, 9am, 12pm, 4pm, 5pm, 6pm. Ask your local studio for the Saturday schedule.)
– Tuesday, Thursday, and Saturday have a kickboxing basis with a variety of twists to keep it fresh.

We respect your time and make a practice of starting and ending on time. Don’t forget, we have showers available as well if you need to make your getaway even quicker!

5. I’m nervous

That’s totally normal and you are not alone! Taking the first step into the studio is always the hardest. If you can make it into the front doors, we promise to take good care of you and help you feel as comfortable and welcomed as possible! If you have any injuries, bodily limitations, or just want to test the waters as opposed to jumping right in, our trainers will work with you. Not sure what a deadlift is? No problem, we’ll walk you through a hip lift and work to progress you toward the next step.

6. I won’t know anyone!

Most people don’t know anyone the first day, which is why we are here! Let us introduce you to some new fitness friends and trainers. We’re all here for the same positive results, accountability, and community.

7. In the past, I’ve gotten bored

For over a decade, Ellipse has been known for our variety and fitness expertise. Let us show you variety like never before!

8. How do I get started?

First, request a medical history form (or click the link above!) and login from your local studio. Call, email, or stop in to set up an initial “Get To Know You” session to help us guide you toward the program best suited to you. Short on time? Just fill out your medical history form and we can email or call you our recommendation and best way to get started.

Your first session we’ll have you come in about 15 minutes prior to get your orientated and ready for the session. After your first session, arriving 5-15 minutes prior will allow proper foam rolling and warm-up time.

9. How can I stay connected?

Make sure you are getting our emails! On Tuesday’s you’ll find our “Lunch N’ Learn” series to keep you informed and motivated. Keep up with your local studios with our Friday studio update and notes. If you haven’t received an email yet, be sure to reach out.
Follow the Ellipse Fitness corporate Facebook pageand your local studio Facebook/Instagram pages for another method of staying “in the know”.

Finally, when you join as a member, you will be invited to be a part of your local studios private Facebook group; a place to interact with other members and ask health and fitness related questions!

10. What else should I know?

Our training team and Ellipse community are here to ensure your success. Without you, your results, or your positive experience, Ellipse wouldn’t be here so we are grateful and VERY motivated to make sure you have the best fitness experience EVER!

Our members are encouraged to book their sessions at least 4 hours prior to help the trainers provide the best service possible. Your situation doesn’t allow for a 4-hour window? Just check with your local studio as we have processes in place for those situations!

Life is about balance, and so is Ellipse Fitness. As mentioned before, you’ll get a great workout in, but there will be no exercises that you “cannot do”. Our coaches will make sure you have options, just communicate with us and we will figure it all out!

How NOT to Fail at Your New Year’s Resolution

We’re well into the new year. Did you set a new year resolution? Merriam-Webster defines the new year’s resolution as “a promise to do something differently in the new year.”

More than 80% of all New Year’s Resolutions fail. Why? Perhaps they weren’t SMART.

SMART goals are:

Specific
Measurable
Achievable
Relevant
Time bound

Let these guide your new year’s resolution or any goal you are looking to achieve this year.

SPECIFIC

Goals look good on paper and tend to be based on norms or societal demands. “Lose weight. Tone up. Get healthy” Set more PERSONAL goals! What do YOU want? Don’t conform. Change! The best way to do this is to ask one very important question regarding your goal…

WHY? Dig deep. Once a sincere, personal goal has been established and the motivation behind it is understood. “I get regular headaches. I will drink an additional 12 ounces of water each day. Maybe they are hydration related?” Once your goal is determined, make sure it is specific and there are steps laid out as to HOW you will achieve it. “I bought a new 12 ounce water bottle that I will fill and carry with me each day until I drink it all.”

MEASUREABLE

A measurable goal ensures that it can be truly attained. Are you going to “drink more water” every day? Being measurable means a goal would be something more like, “I will drink at least 90 ounces of water each day, not including my food, coffee, etc.” Measuring your goal makes it easier to track and know if you have achieved it.

ATTAINABLE

Goals should be reasonably possible, not setting yourself up for failure. Goals should be set to add a positive swing to our lives, not a punishment. If you set a goal of “working out every day”, first that’s not very specific, but also, is it even attainable? Do you have a family, kids, a full work schedule, volunteering, and other commitments? Daily workouts just may not be feasible without causing stress that can lead to other health problems. If you currently work out 3x/week, may your goal is looking at adding in that 4th day, but make sure you have steps in place for how that will look and feel. Maybe that 4th “workout” means you are adding in a 30-minute walk every week to de-stress, walk the dog, or walk with your significant other. Make your goal attainable and relevant to your life.

RELEVANT

Don’t set a goal just because it’s what you’re supposed to do. Set a goal that will make a positive impact on your quality of life.

Do you have high blood pressure? Set a goal that will aid in helping your blood pressure.

Need to lower your BMI for health reasons? Create a nutrition and/or fitness goal.

Ready to finally carve out “me time”? Book your workout sessions two weeks in advance and don’t break your appointment with yourself. Put it on your calendar as a recurring appointment.

TIME-BOUND

One of the biggest reasons New Year’s Resolutions specifically fail so regularly is because you have SO MUCH time to complete them! It’s great to also set long-term goals, but you need short-term steps you can take NOW, otherwise it is likely you will procrastinate to the point of the goal becoming just another thing you DIDN’T do.

In the case of adding water each day, set an attainable time of completing the goal for 6-weeks. You will likely find that it has become a new good habit that you can continue with and build on! Set your SMART GOAL TODAY if you haven’t yet!

What a Decade of Studies Tells Us About Men’s and Women’s Nutrition

Our friends at Precision Nutrition have worked with over 100,000 clients in the past decade. Over the past year, they created a report on the top health nutritional challenges and how to work with them. Here are some things they found…

Women

70.2%
Said their top challenge was emotional/stress eating

52%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

18%
The percentage INCREASE among women snacking when not hungry

60.2%
Say daily life demands keep them from exercising consistently

Men

59.9%
Said their top challenge was eating too quickly

69%
Eat 3 or more restaurant meals every week

50%
Get less than the minimum 7 hours of sleep per night

30%
The percentage INCREASE among women snacking when not hungry

61.4%
Say daily life demands keep them from exercising consistently

While there are some slight differences between men and women, it is clear they struggle over many of the same issues. Most people want to not just lose weight, but also be consistent and have changes that last. Let’s look at our challenges and figure out how to work toward our GOALS and snowball good habits.

What is ONE thing you can focus on improving NOW, in January. On trouble with “New Year’s Resolutions” is that you have too long to put it off! Set a GOAL of January 31 st to form it into a regular habit.

Need Some Help?

Here are some easy-to-handle goals to start with.

1. Drink a full glass of water first thing in the morning before you even eat breakfast.

2. Go to bed 15 minutes earlier.

3. Get out of bed the FIRST time your alarm goes off.

4. Book your workouts at least 1 week prior and keep your appointment.

5. Eat an extra serving of vegetables every day.

6. Eat more whole foods (fresh fruits, vegetables, fiber, and protein) to prevent hunger and reduce over-consumption. If you catch yourself mindlessly eating/snacking, get a change of scenery. Go for a walk, go fill your water, make a phone call, get outside, etc.

7. Cook More! Cooking doesn’t have to be complicated or take forever. Learn to make 8-10 basic, yet tasty, healthy meals that you can rotate or rely on.

8. Focus on progress, not perfection. Coming late to a workout is better than not attending at all. Eating right 5 days a week is better than 3 days. We’re all human! If you fail, resolve yourself to try again!

9. Create a bedtime routine that will help you “zone out” and bring stress levels down before bedtime. Try to keep the same bedtime and wake times, even on the weekends, to help solidify your routine. This assists with the circadian rhythm and keep hormone levels balanced, which will ultimately assist with hunger and satiation cues.