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LALAFIT

  • HOME
  • ABOUT lauren.
  • BLOG
  • FREE DOWNLOAD
  • NUTRITION + HEALTH
    • COFFEE OVER CARDIO
    • Gourmet Cookbook
    • Thorne Supplements
  • PROGRAMS
  • INQUIRE HERE
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Category:

Fitness

Sports Nutrition: Back 2 Basics

Sports Nutrition: Back 2 Basics

written by Lauren Elizabeth

Proper nutrition is key to weight management, sport performance, & health. Having a basic understanding of sport nutrition will help you accommodate food and liquid consumption to compliment your physical activity and how your body adapts. There are TWO main categories that key nutrients for performance fall into: MACROnutrients & MICROnutrients. You hear about the top four macros often: Carbohydrates (CHO), Protein (PRO), Fat, & WATER!!! I will break down all of these for you to get a better understanding.

CARBOHYDRATE

>CHO provide about HALF of all the energy muscles and other body tissues use, other half comes from fat. 

>Consume more complex carbs (fibers/starches) and avoid simple carbs (sugars).

>Sources: Vegetables, fruits, whole grains, legumes, & rice. Remember whole nutrition will ALWAYS be the better source over processed.

>Most athletes should consume for their diet about 55-60% CHO

PROTEIN

>Research suggest that athletes require MORE protein compared to the inactive individual. To calculate your protein intake: 1.2-2.0 grams per kilogram (1kg=2.2 lbs). 

>Sources: lean meats(chicken, turkey), fish, eggs, shellfish, soy, & low-fat milk products

FAT

>Research has shown that optimal performance has been noted in ahtletes that consume approximately 20-25% of total calories from fat.

>Unsaturated fats are the healthiest: avocado, olive oil, nuts, & fish oil

>Emphasize essential fatty acids that are found in cold water fish, leafy greens, walnuts, almonds, & flaxseeds

>Daily recommendation of fat helps aid in digestion and satiety along with HDL cholesterol benefits and improved heart health

TOP 10 MICRONUTRIENTS

1> Calcium: Second most important nutrient next to water. Key role in bone health; calcium also helps maintain heart rhythm, muscle function, and more.

Daily Recommendation: 1,000-1,500mg/day


2> Iron: Aids in transport of oxygen throughout the body via our blood cells.For athletes that train more than 6 hours/week should have their iron levels checked annually. Be sure NOT to overload on this mineral, can lead to heart disease & colon cancer. 

Daily Recommendation: 10-15mg/day

3> Magnesium: Helps increase energy & endurance. Good sources of magnesium are wheat germ, nuts, rye, soybeans, & figs. If you are an endurance and ultra-endurance athlete consume closer to the higher end of daily range.

Daily Recommendation: 250-900mg/day

4> Potassium: Is a key nutrient to aid in muscle recovery and hydration from fatigue. Sources are fruits, vegetables, and whole grains. OVERLOAD can have a toxic effect on the heart. 

Daily Recommendation: 200-500mg/day

5>Selenium: Benefits the immune system and helps repair daily cellular damage.

Daily Recommendation: 100-200 micrograms/day

6> Sodium: MY BEST FRIEND! Sodium helps prevent dehydration. For ultraendurance activities, athletes should consume approximately 100-300 mg/hour. 

Daily Recommendation: 1,000-4,000/day

7> Zinc: Helps aid in tissue repair after exercise and convert food to fuel. Sources are bran, fish, wheat germ, & yeast.

Daily Recommendation: 14-45 mg/day

8> Vitamin E: Important antioxidant, but extremely difficult to receive adequate amounts from food sources alone (olive oil, almonds, salmon, hazelnuts, sunflower seeds). Supplementation is necessary.

Daily Recommendation: 400-800 international units(IU)/day

9> Vitamin C: Important for structure of tissues and organs (skin, bones, blood vessels). Sources include strawberries, bell peppers, cantaloupe, kiwi, citrus fruits, and potatoes.

Daily Recommendation: 1,000 mg/day

10> Beta-Carotene: powerful antioxidant that aids in repair of cellular damage to cell membrane, DNA, & proteins. 

Daily Recommendation: 25,000-50,000 IU/day Advise to consume first from sources of fruits and vegetables then supplement. 


***ALWAYS REMEMBER TO CONSULT WITH YOUR PHYSICIAN BEFORE ALTERING ANY NUTRITIONAL COMPONENT OF YOUR DIET.***

March 12, 2019
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7 Signs You’re Over Training

7 Signs You’re Over Training

written by Lauren Elizabeth

I never really considered myself much of a blogger but I love to share with others and educate them in my area of expertise, FITNESS! I have a passion for it, but most importantly, it is my way of LIFE! It is a part of who I am and makes me me. There is a TON of information out on the internet about fad diets, new way to drop pounds fast, etc. My goal with my blog is to bring you information based from research and years of experience. This field is forever growing and expanding which is why I am so drawn to it! Keeps you on your toes and learning, ALWAYS! 😀

We have a mentality that the harder and more intense we workout the better & faster we will see results. But, you have to remember that our body grows and improves on our days of REST! You heard me, REST! It is so crucial to let our bodies adjust, adapt, & recover from the physical stress we put it through. Here are 7 SIGNS that you’re OVER-TRAINING:

{1} TROUBLE SLEEPING

A symptom that can be so annoying! Sleep is very important for overall health & fitness. When you have trouble sleeping, this can mess with your circadian rhythm and compromise your sleep quality. We want a good 7-8 hours of sleep per night.

{2} ELEVATED HEART RATE

Having a LOW resting heart rate is a great indicator of endurance & cardiovascular fitness. If you realize your resting heart rate is starting to increase higher than normal (for YOU), check your workout regimen and see if you need to recover.

{3} FREQUENT FATIGUE

When we over train, our bodies increase the production of a stress hormone. Combine that with lack of sleep=FATIGUE. You feel tired all day long and exhausted at end of your workouts.

{4} MOODINESS

Exercise helps stimulate important hormones to relieve stress. But, with TOO MUCH stress we can also cause our body to decrease the production of those hormones leaving us irritable & stressed.

{5} HEAVY LEG

I know when I was training for my marathon, I definitely felt this one! Heavy leg is where you fill like you are just carrying around extra sandbags and find it difficult to walk/run or decreased pace. Almost like you have ankle weights on. This is a sure sign you are pushing your body to far and need to let it recover.

{6} FREQUENT ILLNESS

Feeling sick more often with cold, flu, and other viruses? Check yourself and allow your body to REST!. Those that are over training are more susceptible to getting ill.

{7} FREQUENT ACHES & INJURIES

Hopefully, you will allow your body to rest before you get to this point in your training. Keeping your body under constant physical stress (even good stress such as exercise) prohibits the body from healing & recovery processes, leading to injuries.

BOTTOM LINE: Listen to your body, do not be stubborn and keep pushing your limits when your body feels like breaking down. REST & RECOVER, I promise you will benefit in the end. No one wants to be injured and out of exercise, so plan accordingly. 

March 5, 2019
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5 Common Fat Storage Areas & Strategies to Help Improve Fat Loss

5 Common Fat Storage Areas & Strategies to Help Improve Fat Loss

written by Lauren Elizabeth

We all know the challenges we can face when changing our lifestyle.

What program do we follow? Which nutrition is best for me? What technique should I use? Do no cut carbs/fat? How low should I restrict my calories? What is a macro?

Just reading these questions, you probably already had some stress & anxiety build up. Here is a key tip for you….KISS! Keep It Simple Stupid. STOP over analyzing everything and just START! There is an abundance of information over health, fitness, and nutrition. I recommend if you need guidance to consult with me.

But, in the meantime here are a few strategies to help you reduce fat. Keep in mind, there is NO such thing as “spot reduction” to lose fat in a certain area. Knowing how you store/where you store body fat can help indicate what modifications or strategies you can use to help improve your overall body fat percentage along with those certain areas you tend to store more in. *Note: apply these strategies after you have been participating in a regular exercise and nutrition program. In order to test and track your body fat, skinfold measurements are required.

{1} HIGH ABDOMINAL SKINFOLD

If you tend to store more in your abdomen, it can be related to HIGH cortisol levels and/or stress. Your goal is to control your stress levels and suppress cortisol. Try these strategies:

  • Add frequent protein meals spaced 2-3 hours apart.

  • Be sure to get adequate sleep 7-8 hours.

  • Find a stress-reducing activity that works for you: meditation, walk, yoga, breathing

  • Try taking BCAAs throughout the day

{2} HIGH SUPRAILIAC SKINFOLD (Hip bone region)

If you tend to store more in your hips, it can be related to LARGE insulin release with your meals. Your goal is to control your carbohydrate intake. Try these strategies:

  • Reduce carbohydrate intake—this doesn’t necessarily mean to “cut” out. Slowly reduce by 150-200 calories of carbs and allow 2-3  weeks for adaptations to occur.

  • Try nutrient timing techniques.

{3} HIGH SUBSCAPULAR SKINFOLD(Upper back/bottom of the shoulder blade)

If you tend to store more in your upper back, it can be related to POOR insulin sensitivity. Your goal is to boost insulin sensitivity. Try these strategies:

  • Add fish oils

  • Add R-ALA supplement

{4} HIGH CHEST SKINFOLD

If you tend to store more in your chest, it can be related to LOW testosterone. Your goal is to support testosterone levels. Try these strategies:

  • Adequate calorie intake

  • Adequate dietary fat

{5} HIGH TRICEPS & THIGH SKINFOLD

If you tend to store more in your triceps and thighs, it can be related to ESTROGEN levels. Your goal is to reduce estrogen levels. Try these strategies:

  • Increase exercise volume

  • Add cruciferous veggies (arugula, bok choy, broccoli, brussel sprouts, cabbage, cauliflower, collard greens, kale, radish, turnip, watercress

  • Discuss Rx Estrogens with the doc (if necessary)

Always consult with your physician before starting any new exercise and/or nutrition regimen.

For more information on my consulting & training services, contact me.

All clients receive 30% discount on Thorne products.

March 4, 2019
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6 Tips to Wake Up Early + Workout

6 Tips to Wake Up Early + Workout

written by Lauren Elizabeth

{What Works for Me}

1. GO TO BED EARLY

Don’t drink caffeine or alcohol with dinner as this messes with your sleep cycle, and turn off all electronics an hour before bed.

2. PREPARE THE NIGHT BEFORE

Lay out your workout clothes, iPod, water bottle, breakfast/snack, etc

3. PUT YOUR ALARM IN THE NEXT ROOM

Once I am physically out of bed, it’s not that difficult to get ready and go, but hitting the snooze button on night stand is easy to do.

4. KEEP YOUR PLAYLIST UPDATED

Little things like this keep me excited about working out, there is nothing a good jam can’t fix!

5. MAKE IT A DATE

You are less likely to cancel if a friend or trainer is waiting on you.

6. KEEP IT INTERESTING

Don’t do an exercise you HATE! Find something you are interested in and enjoy to do, even if you only somewhat enjoy it. 

February 15, 2019
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2019 REGISTRATION OPEN

2019 REGISTRATION OPEN

written by Lauren Elizabeth

It is that time AGAIN!!! My 2019 12-Week Nutrition Consulting registration is NOW OPEN until JANUARY 27TH at midnight.

START DATE: JANUARY 28TH

IF all of your documentation and payment have been submitted. If not you will begin on FEBRUARY 4TH so be sure to register ASAP and complete the registration process (approximately 2-4 days depending on how fast you return all forms).

My nutrition consulting program is 12-weeks in duration and includes:

~custom nutrition + example meal plan (adjusted every 2-4 weeks)
~nutrition habits for long-term success
~weekly emails (recipes, tips, articles, challenges, and more!)
~bi-weekly check-ins
~strength + conditioning program
~private Q+A with Lauren
~lifetime access to resource drive and private community

 

PAYMENT INFORMATION: Every QUARTER, I open registration for my 12-week Nutrition Consulting, spots are limited to 10 people per registration period. I have a cut off to make sure that my clients get my attention and quality service they deserve!!! I hope you JOIN and get started towards a healthier version of YOU!!!! <3 Payment is PAID IN FULL.

***EARLY BIRD SPECIAL: $199 (expires January 20th)
Registration Special: $225 (expires January 27th)
Original Price: $250/month (after January 27th)

AFTER COMPLETION of the program and submission of your before + after photos, stats, and measurements (with permission for lalafit to use for marketing purposes…you will receive a FREE TANK or TEE!!!!

***NOTE: You will not be charged after filling out this form. This is to let Lauren know who is interested so that she may reach out to you to begin the registration process. She will then send you an invoice to be paid.

***DISCLAIMER: If you are currently diagnosed with a health condition that requires special medical dietary needs, please reach consult with a Registered Dietitian. Even though I am a certified nutritionist (working towards my RDN), treating specific health conditions (diabetes, chronic heart, etc) is out of my scope of practice for the time being….but NOT FOR LONG!!! <3 <3 <3 My program is designed for each individual to promote balance and nourishment to live a healthy lifestyle, NOT to treat disorders. ALWAYS consult with your healthcare provider before beginning any new nutrition + fitness regimen.

TO REGISTER, PLEASE FILL OUT THE FOLLOWING FORM:

 

January 12, 2019
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7 Tips for Refueling After Exercise

7 Tips for Refueling After Exercise

written by Lauren Elizabeth

Refueling properly after exercise {endurance events, high intensity training} is important to replenish the nutrients & fluids you have lost to maintain muscle in order to continue having productive workouts. Replenishing your fluids after exercise is essential. The harder and longer you exercise, the more fluid you lose during your session. You want to stay hydrated & replenish any fluids lost, especially in hot & humid weather conditions, to allow your body to function at its best.

1. CALCULATE how much to replenish.

Weigh yourself before and after a workout to get an estimation of how much fluid you have lost. The American College of Sports Medicine (ACSM) recommends drinking 600-1,200 milliliters (2.5-5 cups) of fluid per hour of exercise.

After exercise, rehydrate with 16-24 fl oz of fluid per pound lost.

2. WHAT to drink.

Under an hour….WATER!

If sessions are longer or more intense, refuel with a carbohydrate sports drink that contains electrolytes and not high in sugar. This is more palatable than water and will replenish any electrolytes you may have lost to rehydrate faster. 

3. WHEN to refuel with carbohydrates.

If you engage in moderate exercise for 3-5x per week at a duration of 30-60 minutes, a proper and balanced diet along with hydration will maintain your carbohydrate stores. For those that exercise at a higher intensity and more than once a day, your muscles carbohydrate stores (glycogen) need to be restored immediately after exercise and again at your next meal. 

4. TYPE of carbohydrates.

Carbohydrates found in juices and sport drinks are faster and easier to digest than solid food. But if you prefer solid food remember to stick with complex carbohydrates such as: fruit, greek yogurt, eggs, greek yogurt, rice cake+peanut butter, or a sports bar. 

5. HOW much protein.

If you are mixing carbohydrate & protein, it is recommended to consume 3:1 or 4:1 ratio. Example: 2 servings of veggies, 1 serving of grain (oatmeal), & 1 serving of lean meat.

There are a few misconceptions about the consumption of protein. First, your body can only process so much protein into amino acids, “building blocks,” so much at a time. So, consuming huge amounts of protein isn’t going to pack on bulks of muscle. The daily recommendation for protein consumption is 0.8 grams per kilogram of body weight for the average individual. For athletes and intense exercisers, you are going to need 1 gram to 1.5 grams per kilogram of body weight.

6. WHY consume protein.

Proteins are the main substance the body uses to build & repair tissues. They also aid in maintaining normal balance of bodily fluids. Proteins are broken down into amino acids which are the body’s building blocks. There are 8 amino acids that our body cannot produce and have to be consumed from sources such as animal proteins, quinoa, soy, legumes, grains, and hemp.

7. WHEN you need SODIUM.

I am referring to plain jane sodium, not salt-sodium chloride (NaCl). It can be found in many sports drinks, foods, & processed foods. KNOW when you need to replenish! Sodium & potassium are important minerals to maintain a chemical concentration in our body to produce work. If exercising in high heat and/or for long durations, we can lose as much as 10 grams of sodium per day.  Some potassium is also lost but usually replenished from  muscle and blood stores. But remember to consult with a physician before beginning an exercise or nutrition program to be sure you do not already have an imbalance. 

January 12, 2019
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FREE DOWNLOAD

FREE DOWNLOAD

written by Lauren Elizabeth

Welcome to 2019!

We have reached the beginning of a new year!!! It is always nice to sit back and reflect on the year prior and your current goals for the upcoming year. I love using my Passion Planner to keep me organized and on track each and every month.  A major focus of mine this year is focus more on my blog, finding, creating, or sharing content related to health, wellness, fitness, and nutrition. I designed a kick starter mini program called Skinny Jean Approved, for those looking for some tools and guidance on their health and fitness journey. It is now available to download for FREE…that is correct, FREE!!! This is my gift to you this year.  This kick starter program is just an introduction to my ebook, 12-Week Total Body Transformation, which goes more in depth in nutrition and provides you with a detailed daily workout regimen that focuses on muscular endurance, hypertrophy,  and strength.

Cheers to an amazing year ahead!!!

 

FREE DOWNLOAD!!!

January 4, 2019
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12 Safe + Healthy Tips for the MOM to Be

12 Safe + Healthy Tips for the MOM to Be

written by Lauren Elizabeth

I am at an age where friends and family are pregnant! Such an awesome time, do not worry, my time will come. 😀 So I decided to write this blog post to help all of you understand the benefits, precautions, & adaptations to take while pregnant. But first and foremost, ALWAYS CONSULT WITH YOUR PHYSICIAN before beginning an exercise program! I always require my clients to have a waiver/release for exercise from their physician before I train them. 

1. Talk with your health care provider, and keep in contact during pregnancy to monitor symptoms.

2. Tell your family & friends, their support can be very beneficial. Also, having a training buddy makes exercise much more enjoyable.

3. Listen to your body! The phrase “no pain, no gain” DOES NOT APPLY to pregnancy. Do NOT be stubborn like myself and push through anything. Remember you have a little one inside you that needs protection.

4. Wear comfortable clothing! Use as excuse to go shopping  I will look for any excuse to get new workout gear. Ask my husband! Main reason I founded GymBelles Couture 

5. Be flexible. Be prepared to have to change up your workout routine or stop temporarily.

6. Avoid anaerobic pace (breathless), don’t want to restrict or have too high intensity to take away from the baby. See types of exercises below.

7. Exercise in your comfort range. Do not exercise to exhaustion or fatigue.

8. Avoid overheating and dehydration. Drink plenty of fluids before, during, and after exercise.

9. Minimize risks to ligaments &  joints. Warm-up & cool-down properly before exercise. Approx 5 minutes at a brisk walking pace.

10. Maintaining a healthy weight and seeing a gradual increase is a good sign you are eating enough. Increase caloric intake approximately 300+kcals.

11. Exercise about 20-45min, 3-5x/week in a cardiac zone determined by your fitness level. Sedentary-low: 30-40% maxHR for 10-20min (get permission from doctor); Moderate activity level-50-60% max HR 20-45min.

12. Healthy mom=healthy baby! 

SEE CHART BELOW for specific recommendations.

Types of Exercise

  • Swimming/Water Aerobics
  • Running (1-2 trimester, if already a runner)
  • Low Impact Aerobics
  • Dancing
  • Resistance Training: low weight, higher repetitions (vary from person to person if allowed to participate in strength training workout)
  • Yoga/Pilates —> PIYO (wink, wink)
  • Stretching
  • Cycling

Maternal Benefits of Exercise During Pregnancy

  • Improved aerobic and muscular fitness
  • Facilitation of recovery from labor
  • Enhanced maternal psychological well-being that may help counter feelings of stress, anxiety, or depression frequently experienced during pregnancy
  • Establishment of permanent healthy lifestyle habits
  • More rapid return to prepregnancy weight, strength, and flexibility levels
  • Fewer obstetric interventions
  • Shorter active phase of labor and less pain
  • Less weight gain
  • Improved digestion and reduced constipation
  • Greater energy reserve
  • Reduced “postpartum belly”
  • Reduced back pain during pregnancy

Physiological responses to exercise.

  • There is increased oxygen extraction by the working muscles.
  • Blood is shunted away from the internal organs and to the working muscles.
  • The body temperature increases due to increased metabolism.
  • Vasodilation occurs at the skin to maintain body temperature.
  • Glucose levels can decrease to hypoglycemic levels.
  • Resistance exercises can dramatically increase intrathoracic and intra-abdominal pressures.
  • Impact activities are sometimes associated with high forces applied to the body.
  • Exercise at altitude can be more difficult because of the lower partial pressure of oxygen (hypoxia) in the environment.
  • Elevations in body temperature (hyperthermia) are more dramatic during exercise in a hot and humid environment.
  • Improved hematocrit is associated with a higher oxygen-carrying capacity in the blood.
  • Hormones are released that increase joint laxity during pregnancy to allow for skeletal adjustments for the fetus and increased ease of delivery. Because the hormones circulate throughout the body, all joints can be affected.
  • Vasodilation at the skin increases during pregnancy.
  • Hypotension (low blood pressure) can occur when the woman is in the supine position.
  • Resting heart rate increases 10 to 15 bpm during pregnancy.
  • The energy demand on the body increases by about 300 kcal per day during pregnancy.

Concerns, Facts, and Recommendations

Pregnant women’s bodies use carbohydrates to a higher degree during exercise, increasing the risk of hypoglycemia in the fetus. The reduction in blood glucose levels is most noted during longer duration exercise (greater than or equal to 45 minutes)

To avoid significant decreases of blood glucose during exercise, the pregnant woman should make sure that she consumes a relatively high level of carbohydrates in her diet. Exercise sessions should last less than 45 minutes.

With the shunting of blood (and oxygen) to the working muscle cells, the fetus may experience hypoxia (low oxygen).

During pregnancy, the improved hematocrit(oxygen-carrying capacity of the blood) and the oxygen extraction by the cells offset the possibility of fetal hypoxia during exercise.

Because of altered glucose levels during pregnancy, some women may experience fatigue, especially during the first trimester.

Because fatigue may signal lowered blood glucose levels, exercise should be stopped or reduced when the woman is feeling fatigued. She should be encouraged to eat more often (e.g., snacks, fruit drinks) to maintain blood glucose levels.

Elevated fetal heart rateshave been observed during exercise.

There appears to be no danger for the fetus when exposed to short-term increases in heart rate (of 5 to 15 beats per minute).

Joints loosen up during pregnancy, increasing the risk of injury. Additionally, because of the added weight and position of the fetus, the body’s mechanics are shifted, placing more stress on the lower back.

Contact sports and sports requiring a high level of agility should be avoided, not only to protect the fetus but to reduce the risk of joint injury to the pregnant woman.

Weight-bearing exercises should be reduced in women with a high degree of joint laxity (looseness) and should be replaced by weight-carrying exercises such as stationary cycling.

Strength training exercises that target postural muscles may be useful to counteract the changing body mechanics.

Exercise in a hypoxic environment, such as at altitude, exposes both the pregnant woman and the fetus to low oxygen levels.

Oxygen availability to the pregnant woman and the fetus may be compromised at altitudes over 8,250 feet. Exercise during pregnancy at altitude should only be undertaken after 4 to 5 days of exposure to the environment.

Both exercise and pregnancy increase metabolic rate, providing two sources of heat and increasing the risk ofhyperthermia.

Hyperthermia must be avoided during pregnancy, especially during the first trimester. Fortunately, vasodilation at the skin increases during pregnancy, thereby increasing the dissipation of heat and reducing the risk. However, pregnant women should not exercise in hot and humid environments, and maintaining fluid levels should be a priority during exercise.

During the second and third trimesters, the supine position is associated with a reduced cardiac output (the amount of blood pumped out of the heart per minute).

Supine exercises should be avoided, especially during the last two trimesters.

Physiological changes to the pregnant woman that accompany pregnancy continue for 4 to 6 weeks following the birth.

Changes to the exercise program should be maintained and only gradually shifted back to the pre-pregnancy routine.

Women starting an exercise program may have benefits inreducing the risk of gestational diabetes, but also take on a new stress physiologically.

Women who are on a regular exercise program before pregnancy can continue on the program (with a few adjustments).

Women who want to begin an exercise program while they are pregnant should consult with their physicians. The woman new to exercise should participate in low-intensity, low-impact activities such as walking, stationary cycling, and swimming.

The body’s demand for energy increases with exercise and with pregnancy. How will enough calories be provided for both?

If the woman was exercising before she became pregnant, she can increase her daily caloric intake by about 300 kcal to adjust for the calories needed for pregnancy.

If the woman is both pregnant and new to exercising, she has to adjust for both. Keep it at 300 kcal for the pregnancy, and use the activity calculator you used for Hannah to estimate the calories used during exercise. Add that many calories to the diet.

The higher the intensity of aerobic exercise, the higher the oxygen use by the working muscles and the greater the increase in body temperature. There may be an increased risk of hypoxia and hyperthermia.

There is no evidence that the intensities typical of aerobic exercise are detrimental to the fetus in terms of either oxygen availability or temperature. Pre-pregnancy moderate to moderately high intensities can be maintained. The pregnant woman should avoid extremely high intensities that are typical of interval training and experienced in maximal exercise tests (unless closely supervised by a physician).

Resources: 1. ACSM Guidelines for Exercise Testing & Prescription 6th Ed. (2000). Secondary reference based on information from the American College of Obstetricians and Gynecologists. 2. http://www.physsportsmed.com/issues/1999/08_99/artal.htm

December 31, 2018
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Mineral Electrolytes

Mineral Electrolytes

written by Lauren Elizabeth

Maintaining optimal water and electrolyte balance promotes long duration performance. Especially with Spring and summer around the corner, up your nutrition and stay hydrated with this Mineral Electrolyte drink recipe. I struggle with an electrolyte imbalance and I am excited about ONNIT’s new line of sports performance supplements. Their supplements are backed by science and research and now have even partnered with EXOS Performance to bring us the highest quality of supplements. I have been using ONNIT for years and love everything they have to offer….including their academy where I was certified. They truly believe in movement and nutrition to fully optimize our bodies.

Here is a brief summary of their new sports performance line along with my favorite add-in:

MINERAL ELECTROLYTE

Replenishing ingredients include:

SODIUM BICARBONATE – delays fatigue by boosting the cells’ acid-buffering capacity

POTASSIUM – essential mineral for both nervous and muscle system function

CALCIUM – necessary for strong muscle contractions

MAGNESIUM – necessary to absorb calcium and a mineral most people are deficient in

PALATINOSE – non-GMO, low glycemic sweetener derived from beets

READ MORE HERE….

GLUTAMINE

L-Glutamine is an amino acid that has been shown in research to boost aerobic performance, minimize muscle breakdown, support gut health, and enhance nutrient absorption. One of the most abundant amino acids and depletes rapidly in active individuals.

READ MORE HERE…

CREATINE

Before research was done on creatine, it was probably one of the most controversial supplements. Now, one of the most popular for its performance benefits including support of muscle gain, strenght, endurance, and anaerobic performance. Creatine works by adding a regeneration source of ATP, the fuel source of cells, to prolong exercise and work output for longer durations of time.

READ MORE HERE…

With any change in nutrition or supplement regimen be sure to consult with your health care provider and do your own research on the quality of  ingredients. There are so many brands out on the market and ONNIT is truly one I trust!!! The purpose of sport nutrition is to optimize your body for performance without compromising the quality of nutrition provided. On that note, here is my FAVORITE go-to supplement when training….

TOTAL STRENGTH + PERFORMANCE

A stimulant FREE pre-workout formula designed to optimize/support hormone balance, improve athletic performance, increase strength + power, and assist with muscle recovery. TO view the clinical trial study click here.

IF INTERESTED in trying out ONNIT…SHOP HERE and use code GETONNIT at checkout to save 10%.

RECIPE BELOW FOR REHYDRATION ELECTROLYTE DRINK!!!

Rehydration Mineral Electrolyte Drink

Print This
Serves: 1

Ingredients

10 oz. water or organic pure coconut water
1 scoop ONNIT Mineral Electrolytes, Lime
1 tbsp. coconut Emulsified MCT Oil
1/2 lemon, juiced
1/8 tsp. Himalayan salt
1-2 cups ice

Instructions

Add all ingredients to a blender. Pulse until a slushy consistency is formed. Enjoy as a pre-, intra-, or post-workout refresher.

Recipe by ONNIT

**This post contains affiliate links and I will be compensated if you make a purchase after clicking on my links.

March 15, 2018
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Nutrition + Fitness Challenge

written by Lauren Elizabeth

Do you feel sluggish throughout the day?🍊Hitting a plateau in your training?🏋🏼‍♀️Need to hit the reboot button?

Take a step back and evaluate your nutrition. What are you eating? How often? Are you eating enough?🌿

If you are as confused as many people about your NUTRITION or need that EXTRA PUSH, keep reading!!! Ill share my experience in the COMMENTS below.

You’ve probably heard the saying “you are what you eat,” “abs are made in the kitchen,” etc…there is a lot of truth to consuming whole nutrient dense foods that powers our bodies and effects our health. Good thing is, I have a solution for YOU!!!

🚨Starting FEBRUARY 12-MARCH 18 we begin a month long nutrition + fitness challenge called CG FIT! 💥Open to current and NEW members.

CG fit is here to help you with all those nutrition questions lead by registered dietitians and support by your ALL- certified CG personal trainers!!!

Learn what your body needs for fuel with our inbody test, get recipe suggestions, nutrition guidance, track your progress, and of course…amazing workouts all month long!!!

Snap Kitchen is now giving everyone who signs up for CG FIT a special discount! That, plus the FREE CG SWAG (t-shirt) for getting 12 check-ins is well worth the money.

 

Here is what CG FIT entails:
  • 2 body composition tests on the Inbody machine,  beginning of the 4 week camp and after. You get a base line of your body fat %, muscle mass & BMR (how many calories you need to be eating in a day)
  • Nutritional guidance and content from Snap Kitchen…plus some exclusive offers.
  • A fit test done out at camp at the beginning and the end of the four weeks! (Shown on the CGF FIT app)
  • An opportunity to earn red/black CG FIT T-shirt if completed all of the CG FIT components!
  • Access to the CG FIT portion of the app to track all components of the program
  • Access to an exclusive FB Community Group where you can find tips and encouragement from trainers and other campers participating in Fit from your area (share recipes, ask questions, encouragement, help with My Fitness Pal, etc)
  • UNLIMITED workouts at ANY location that is always run by an EXPERIENCED and CERTIFIED personal trainer.
$79 for non-BOLD members
$49 for BOLD members
$39 if you participated in the previous FIT

 

IF you are CURRENTLY a BOLD member with Camp Gladiator, you can PRE-REGISTER with this link 👇👇👇👇

http://bit.ly/2018CGFITfortworth

FOR NEW CAMPERS, CONTACT ME or message your trainer NOW and get signed up!!

Share/Tag your friends and have an accountability buddy for the next camp! 

Have questions? Send me a message!

January 22, 2018
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About Me

About Me

LAUREN LAWRENCE

Follower of Christ ✦ Entrepreneur ✦ Tea Lover ✦ Nutritionist ✦ Trainer ✦ Athlete

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