Cardio Vs. Weights: Which Should You Do First?

One of the most frequently asked questions I get as a fitness professional is, "If I am going to do my cardio and strength training on the same day, which comes first?" The simple answer is that the order of operation depends on the individuals goal.

If your primary goal is to increase your aerobic endurance or lose body fat, then you should perform cardio first. If your primary goal is to increase muscular strength, then do strength training first. To get the most out of your workout, perform the exercise that is most important to your goals first, when you are not fatigued.

Finnish researchers hypothesized that by doing cardiovascular exercise prior to strength training, it might make muscles weaker and reduce the ability to lift heavy weights. According to Fabio Comana, director of Continuing Education for the National Academy of Sports Medicine, "Doing cardio first will induce fatigue that may compromise technique and possibly increase risk of injury," Exhausting oneself with a big run right before weights and resistance training doesn't just up the risk of injury, it also means you'll have less energy to throw into a really good weight training session.

The majority of fitness experts will advise you to do the cardio after the weight training, because if you do cardio first, it uses up much of the energy source for your anaerobic work (strength training) and fatigues the muscles before their most strenuous activity. 

This same view holds that strength training first will deplete the muscles' stored carbohydrates (glycogen or sugar), and therefore, will enhance fat burning during the cardio workout due to the lack of available sugar for fuel. Once glycogen is depleted, the body turns to more long-term storage sources, like fat. When it comes to analyzing the percentage weight loss that's comprised of fat versus lean tissue like muscle, weights have cardio beat overall.

It's important to get the opinion of a doctor and certified personal trainer or exercise professional before proceeding, but the takeaway is simple: if you're exercising, no matter the order, you aren't doing anything wrong. Depending on your goal, you may want to choose one type of exercise over the other. Of course, you could alternate days and avoid the question entirely.

STAY FIT. STAY CLASSY. STAY TRUE, 

Jenna

References: 

http://www.military.com/military-fitness/running/cardio-or-weights-which-comes-first

http://www.huffingtonpost.com/2012/08/06/cardio-or-weights-first-exercise-order_n_1739089.html

How to Practice Mindfulness

It’s a busy world. In the rush to accomplish necessary tasks, you may find yourself losing your connection with the present moment—missing out on what you’re doing and how you’re feeling. In 2013, I was deep into my studies to fulfill my pre-requisites for the Masters in Nutrition program. I not only was taking four classes and working, I knew I wasn't going to have a break in the summertime. Why you may ask? I had to take the ever so awesome GRE Exam. I took a prep course in the Summer of 2013, but I knew I was about to loose it- both mentally and physically. I was exhausted, overwhelmed, and I certainty was not able to live in the present moment. So I took action and signed myself up for a Buddhist Meditation class at the Shambhala Meditation Center of New York and truly fell in love with the practice.

The cultivation of mindfulness has roots in Buddhism, but most religions include some type of prayer or meditation technique that helps shift your thoughts away from your usual preoccupations toward an appreciation of the moment and a larger perspective on life.

Mindfulness is the ability to see things as they really are, without the cloud of feelings, prejudice, or even mood. Mindfulness has become so popular for its ability to help increase psychical health by relieving stress, lowering blood pressure, reducing chronic pain, and improving sleep.

Mindfulness is used as an important element in treating mental health in areas such as depression, eating disorders, anxiety disorders, and obsessive compulsive disorders.

Some experts believe that mindfulness works, in part, by helping people to accept their experiences—including painful emotions—rather than react to them with aversion and avoidance.

Mindfulness techniques:

Basic mindfulness meditation – Sit quietly and focus on your natural breathing or on a word or “mantra” that you repeat silently. Allow thoughts to come and go without judgment and return to your focus on breath or mantra.

Body sensations – Notice subtle body sensations such as an itch or tingling without judgment and let them pass. Notice each part of your body in succession from head to toe.

Sensory – Notice sights, sounds, smells, tastes, and touches. Name them “sight,” “sound,” “smell,” “taste,” or “touch” without judgment and let them go.

Emotions – Allow emotions to be present without judgment. Practice a steady and relaxed naming of emotions: “joy,” “anger,” “frustration.” Accept the presence of the emotions without judgment and let them go.

Urge surfing – Cope with cravings (for addictive substances or behaviors) and allow them to pass. Notice how your body feels as the craving enters. Replace the wish for the craving to go away with the certain knowledge that it will subside.

Practicing mindfulness meditation

This exercise teaches basic mindfulness meditation.

1. Sit on a straight-backed chair or cross-legged on the floor.
2. Focus on an aspect of your breathing, such as the sensations of air flowing into your nostrils and out of your mouth, or your belly rising and falling as you inhale and exhale.
3. Once you’ve narrowed your concentration in this way, begin to widen your focus. Become aware of sounds, sensations, and your ideas.
4. Embrace and consider each thought or sensation without judging it good or bad. If your mind starts to race, return your focus to your breathing. Then expand your awareness again.

Mindfulness meditation builds upon concentration practices, so my advice is to keep practicing!!

STAY FIT. STAY CLASSY. STAY TRUE

Jenna

Reference:
http://www.wikihow.com/Practice-Mindfulness-%28Buddhism%29
http://www.helpguide.org/harvard/benefits-of-mindfulness.htm

Apple Pie A La Mode Protein Smoothie

"An Apple A Day Keeps The Doctor Away"

This shake came about simply from ingredients I had in my apartment. I've been making a shake almost every night to get in the remainder of my calories/macronutrients for the day. When i'm on the subway home from work, I start brainstorming and by the time I walk in my door I'm ready for action. 

Insert: APPLE PIE A LA MODE PROTEIN SMOOTHIE. This smoothie tastes just like when you have a slice of warm apple pie topped with vanilla ice cream and the ice cream start to melt through and infuses the slice with deliciousness. Not only do you save a ton of calories, this smoothie is high in protein and Vitamin C and is low in fat! 

Ingredients:

• 1 scoop- DotFit Whey Protein- Vanilla Flavor
• 1/2 an apple
• 6 FL OZ Organic Apple Juice
• 6 ice cubes
• A dash of cinnamon

Directions:

• Blend until creamy ( I use a NutriBullet)
• ENJOY!

Nutrition Information:

Calories: 240

Total Fat: 2g

Saturated Fat: 1g

Cholesterol: 60mg

Total Carb: 38g

Dietary Fiber: 2g

Sugars: 27g

Protein: 21g

Vitamin A: 1%

Vitamin C: 104%

Calcium: 21%

Iron: 1%

STAY FIT. STAY CLASSY. STAY TRUE,

Jenna

Low Fat Peanut Butter Smoothie - 34g Protein!

"If someone ever tells you that you're putting too much peanut butter on your bread, stop talking to them. You don't need that kind of negativity in your life."

Craving peanut butter? We've all been there. Standing with a spoon and a half-empty jar of peanut butter and wondering how we downed 1,00 calories worth without blinking. Ahhh, yes. It happens to the best of us. I find that many of us have a funny relationship with peanut butter. It's either "Are you crazy, I don't keep that in my house!?" all the way to "Love it, I have one-two tablespoon a day." It is actually quite silly to hear peoples reactions when you bring up the topic of peanut butter, because everyone has something to say about it!

According to the research, peanut butter cravings often happen when you are on a low fat diet , a low carbohydrate diet, or in times of stress as our body tends to crave high calorie foods, especially if the stress is due to energy deprivation. 

This recipe is so simple, yet the best tasting peanut butter smoothie I have made thus far! It is a win for the calorie conscious, and for those that do not trust themselves around a jar of peanut butter, because guess what? There is no jar of peanut butter needed! The good news is, it still delivers on hitting that peanut butter craving and you will win in racking in the protein - 34g total in this smoothie! 

Ingredients:

• 1 scoop- Cellucor COR-Performance Whey- Peanut Butter Marshmallow Flavor
• 4 TBSP- Pb2 Chocolate (Bell Plantation Brand)
• 1 packet of Truvia
• 6 ice cubes
• 1 cup- Unsweetened Vanilla Almond Milk (Almond Breeze Brand) 

Directions:

• Blend until creamy ( I use a NutriBullet)
• Enjoy!

Nutrition Information:

Calories: 250

Total Fat: 3g

Saturated Fat: 1g

Cholesterol: 35mg

Total Carb: 16g

Dietary Fiber: 3g

Sugars: 7g

Protein: 34g

Vitamin A: 10%

Vitamin C: 0%

Calcium: 65%

Iron: 12%

STAY FIT. STAY CLASSY. STAY TRUE,

Jenna

Don't Keep Score

"If winning isn't everything, why do they keep score."

Vince Lombardi

Everyone wants to know the secrets to success. How do you make it big? What is the inside scoop? There is no quick answer. What is most important to understand, is that you must go out and ask for it. 

Until you become as willing to ask for help as you are to give it,  you are only working half the equation. It is a constant process of giving and receiving- of asking for and offering help. By putting people in contact with one another, by giving your time and expertise and sharing them freely, the pie gets bigger for everyone.

For example, I enjoy giving presentations, doing volunteer work, running stretch sessions for the elderly and in corporate settings, and meeting one-on-one with anyone who made need nutritional or fitness advice or who are looking for a career change. I didn't go from being a retail buyer/ product development designer to a personal trainer/grad school student overnight, I can easily talk about the path I took and offer my experiences along the journey. It's almost a hobby. I get enormous satisfaction from hearing their progress and seeing the results of my help. There are times I can make a difference in someones life. 

A network functions because there's recognition of mutual need. There is an understanding that investing time and energy in building personal relationships with the right people will pay off. 

But to do so, first you have to stop keeping score. You can't build a network of connections without introducing such connections to others with equal intensity. In other words, the currency of real networking is not greed, but generosity.

Fundamental Insights:

1. Job security? Experience will not save you in hard times, nor will hard work or talent. If you need a job, money, advice, help, etc. there is only one safe place to find them- within your extended circle of friends and associates.

2. There is no point in keeping track of favors done and owed. Who cares? It is better to give before you receive. If you do things with generosity, your rewards will follow suit.

3. Contribute. Give your time, money, and expertise to your growing community of friends.

STAY FIT. STAY CLASSY. STAY TRUE

Jenna

References: Ferrazzi, K. (2005). Never Eat Alone. DoubleDay

Pineapple Mango Blueberry Smoothie (30g Protein!)

"In life, much like smoothies, you get what you put in."

 Alright, so I am sort of missing that real life Vitamin D, missing the beach, missing dresses and flip flops, and I thought, let me make a quick fix  fruity summer-y type smoothie to satisfy my lack of sunshine. Nutritional information is listed below the recipe and you can easily interchange ingredients based on preference. I specifically needed to get in a decent amount of calories and protein in a short period of time (it was late) and so I ran over to the grocery store and concocted this delicious gem that I just had to share with you guys!

 Give it a try, let me know what you think or tell us how you re-created your own version. 

HAPPY SUNDAY!

Ingredients:

• Shaklee 180 Energizing Smoothee Mix- Mango Flavor
• 1 cup blueberries
• 1 container of Dannon Oikos 0% Fat Free Greek Yogurt- Pineapple flavor
• 6 ice cubes
• Water to top it off

Directions:

• Blend until creamy ( I use a NutriBullet)
• Enjoy!

Nutrition Information:

Calories: 373

Total Fat: 3g

Saturated Fat: 0g

Cholesterol: 10mg

Total Carb: 58g

Dietary Fiber: 9g

Sugars: 43g

Protein: 30g

Vitamin A: 112%

Vitamin C: 58%

Calcium: 51%

Iron: 12%

STAY FIT. STAY CLASSY. STAY TRUE,

Jenna

What's Your Mission?

"Would you tell me, please, which way I ought to go from here?"

"That depends a good deal on where you want to get to," said the Cat.

"I don't much care where-" said Alice.

"Then it doesn't matter which way you go," said the Cat.

                                  -Alice's Adventures in Wonderland By Lewis Carroll

To my surprise, the blog got a lot of hits yesterday, and so I wanted to give you all MORE! Feel free to post in the comments section of any topics you'd like to hear more of. In the meantime, i'll be blogging about life, goal setting, self-development, fitness, nutrition, etc., which brings us to today's post....
 WHAT IS YOUR MISSION?

Do you want to become a CEO or a senator? Rise to the top of your profession, make more money or more friends, or perhaps live a healthier life?

The more specific you are about what you want to do, the easier it becomes to develop a strategy to accomplish it. Part of that strategy is establishing relationships with the people in your universe who can help you get where you're going.

My own focus on goal setting came 4 years ago, every August I create a vision board (the last two years have been made on Pinterest) to assure myself I will not forget what it is I want to accomplish in that year. Being that I am a more visual person, I loved the project of finding the photos of what it is I wanted in life, for that year, for that month, for that week, for that minute. Anytime I achieve the goal I set out for myself, I can actually visualize the photo/photos I choose for it! These photos are my reminders and what keeps my drive.

There are many ways to set your goals, but the most useful process I have found thus far is separated into three steps which I will share with you today.

Step one: Find Your Passion.
"A goal is a dream with a deadline." Before you start writing down your goals, you'd better know what your dream is. There are too many choices, it seems, and so we typically end up shifting our focus to talents we don't have and careers that don't quite fit. Many of us respond by simply falling into whatever comes down the pike without ever asking ourselves some very important questions.

Have you ever sat down and thought seriously about what you truly love? What you're good at? What you want to accomplish in life? Most People don't. I encourage you to find the point in which your passion and ability come together, trust me it will be a powerful force in getting you to where you want to go.

There are two aspects to getting good information. One part comes from within you; the other part comes from those around you.

1. Look inside.

There are many ways to conduct a self-assessment of your goals and dreams. The important thing here is to do without the doubts, fears, and expectations of what you "should" be doing. When you are in the right frame of mind, start creating a list of those dreams and goals. After that list is done, create a second list of the things that bring you joy and pleasure. Which activities excite you the most, where you don't even notice the hours that pass? Now, it is  your job to connect these two lists, look for the intersections.

2. Look Outside.

Ask the people who know you best what they think your greatest strengths and weaknesses are. Ask them what they admire about you and what areas you may need help in. This information will help lead you to what your mission or direction should be. 

Step two: Putting Goals to Paper (or vision board).

Turning a mission into a reality does not "just happen." Your goals must be specific, concrete and detailed. Know what steps you'll take to achieve your goal, the date by which it will be accomplished, and the measurement you'll use to gauge whether you've achieved the goal or not. Additionally, your goal must be believable, challenging, and demanding. Step out of your comfort zone and take ACTION.

Step three: Create a Personal "Board of Advisors".

Goals aren't achieved alone, you will need reinforcement to stay focused. Find your Cheerleaders!

STAY FIT. STAY CLASSY. STAY TRUE

Jenna

References: Ferrazzi, K. (2005). Never Eat Alone. DoubleDay