Sync Fitness Blog
What should I eat before I workout?
I get this question a lot and the answer varies, depending on the person. First, you should eat something before a workout. What you eat depends on what you can tolerate. In college I had a running partner who could eat a 5 course meal and immediately hit the trail for a 5 mile run. I was COMPLETELY the opposite. It took me years to tolerate any food in my system before exercise. As a result I ran MANY miles on a completely empty stomach with no fuel in my body. No wonder running felt so hard those first few years.
So…. you need fuel to burn fuel! If you start off your workout with nothing in your system you will feel like you’re running on empty. You won’t be able to push very hard for very long. What you choose to fuel with can make you feel great or like you’re going to vomit, so choose wisely. Here are some tips:
EARLY MORNING WORKOUTS: If you’re hopping out of bed to workout at the crack of dawn (GOOD FOR YOU!) you need a little something in your stomach. This will also provide you with enough sugar that you’ll be able to WORK during your workout, rather than think about your gnawing hunger. When you get out of bed in the morning your body is HUNGRY from not eating for many hours. You will stimulate your metabolism and burn more calories during your workout if you feed yourself first. Here are some options depending on how long you have before your workout:
If you have less than 30 minutes to digest: a half of a banana (my personal fave!), a small glass of juice, dry toast.
If you have 30-60 minutes to digest: toast and peanut butter, yogurt, full piece of fruit.
NOTE: You do not want much protein in the hour before a workout. It is too slow to digest and will likely make you feel like you’re going toss your cookies. This will definitely interfere with your workout!
LUNCHTIME WORKOUTS: Make sure to have a mid-morning snack if you’re going to workout at lunch. If you hit your noon workout with nothing in your system since breakfast 4 or more hours prior, you’re not going to stimulate your metabolism the same way. You might not even make it to your workout, because lunch will be screaming your name so loud, you’ll decide that’s more important. Here are some mid-morning snack ideas:
1-2 hours before your workout: a piece of fruit and 1/4 cup nuts, yogurt, string cheese and a few crackers, a snack bar (no more than 200 calories or so)
AFTER WORK WORKOUT: Follow the same guidelines as the lunch workout. Give yourself a snack an hour or two before your workout if it’s been 4 or more hours since you had lunch. You body will love your workout SO much more!
AFTER DINNER WORKOUT: This can be a hard one. Keep your dinner LIGHT! If you eat a big dinner at 6, you’re not very likely to get in a workout at 8. But if you try to wait until after an 8 pm workout to eat dinner, you’re likely going to be too hungry, causing your workout to suffer or not occur. So try to divide your dinner into two medium snacks. Have one a couple hours before your workout and the other immediately after the workout while your body is still burning lots of calories. You don’t want to wait too long and then eat right before bed! Also, make the post workout meal higher in protein, so you’re not heading to bed with a belly full of carbs.
If I didn’t hit on your pre-workout food needs here, shoot me an email and we can do some brainstorming! Happy pre-workout snacking!
Who wants to be a TRIATHLETE?
Wouldn’t you love to add triathlete to the end of your name? It looks good – check it out: Sara Dean, Triathlete. Pretty, huh?!
If you’ve never done a triathlon and think you maybe, kinda, sorta, might want to try one, we MUST talk! I won’t try to talk you into anything you don’t want to do, promise! I would love to sit down and talk to you about options, though. There are some GREAT triathlons right here in the Seattle area. I’ve done most of them and I know something about all of them. I love to sit down with first timers to pick out which race might be best for you.
Then there’s the training… If you’ve never done a tri (that’s what you get to call them after you’ve done one, fun, right?!) now is the time to get started with the training. That doesn’t mean training has to be crazy intense just yet, but you want to start getting swimming, biking and running into your weekly workout schedule. I can help you put together a triathlon training program that will detail all your workouts between now and race day.
Ready to go TRIATHLETE-TO-BE ?!
Early morning workouts – GOTTA LOVE THEM!
This is my most recent kick – working out in the wee hours of the morning. I LOVE IT! I did this often in college. I would run in the dark at 6am with one of my roommates. It something I loved then and I love now. When I have 6 am clients it’s a little harder, unless I want to run at 4:30 am, which is sort of creepy. My imagination runs wild and I see monsters coming out of shrubs. It’s no good. But, when I don’t have clients until 7 or 8 am I can get in a 5:30 run or a 6:15 boxing class. I’m telling you there is NOTHING like breaking a good sweat before the sun rises! It feels like you’re opening a can of whoop**s on the world before the day begins.
The best part about a predawn workout is that once the sun comes up your workout is OVER for the day. You don’t have to sit at work thinking about whether or not you have the time or energy to exercise because it’s ALL DONE! This takes away the opportunity to negotiate with yourself. It works like no other workout plan! Beware, it can be painful to get out of a warm bed while your family and/or pets are curled up in balls lightly snoring. If you find this to be problematic, find a partner. This can be someone you actually workout with or it can just be someone you connect with before or after your workout. Call each other to make sure you’re out of bed. Email each other when your workout is done.
While I eat a half of a banana prior to my early morning workouts, I hop on facebook. This seems to help my eyes open. A friend of mine, Taryn, frequently updates her status prior to her early morning workouts. I LOVE to see that she’s up and sweating at the same time I am. It makes all the difference as I gear up for my workout.
So, here’s your homework: get up two mornings this week and get your workout OVER and DONE WITH before you go to work. I promise you won’t regret it! Let me know how it goes!
Seattle Rock ‘n Roll Marathon 2009!
This year is the first annual Seattle Rock ‘n Roll Marathon and Half Marathon. The big day is June 27, 2009. This will become the new Seafair Marathon. Rock ‘n Roll Marathons are all over the country. They are known for being high energy, fun and GREAT for first timers. So if you’ve been thinking about running a marathon in Seattle – this might be the one for you. If you’re not up for 26.2 miles, cut it in half and do the half marathon, a mere 13.1 miles. If you’ve never done either distance, this is a great opportunity to take the bull my the horns. With band performances every mile, the miles are bound to whiz by and you’ll be crossing that finish line before you know it. Check out the website for more info: http://www.rnrseattle.com/.
If you’re looking for some guidance, give me a shout! I LOVE helping people prepare for marathons and half marathons. I have helped runners prepare for events all over Seattle by creating running programs specific to their current fitness goals. Having a personal trainer guide you on this journey takes out SO much of the guess work. With this event 6 months away, you have enough time to take on either race distance. Let’s get your program started today!
I Heart Stair Workouts!
AMAZING CARDIO WORKOUT: If you think you cannot run Greenlake one more time or you might lose your mind, here is a GREAT alternative workout that will likely actually burn MORE calories (more is better, right?!) Find a set of stairs (see suggestions below), run up the stairs and jog down to get a little recovery. Every 5 or so minutes stop at the top of the stairs and get in alternative fun: pushups, walking lunges, crunches. Here’s a breakdown of the workout:
1. Warm Up: Light run or brisk walk for 5 minutes to get your blood flowing. This will prevent your legs from immediately turning to lead when you hit the stairs.
2. Run stairs 5 minutes. On this first round, take the first couple minutes easy to let yourself warm into it.
2. PUSHUPS at the top of the stairs x 15. Start on your toes, drop to your knees if you can’t get to 15 on your toes.
4. WALKING LUNGES at the top of the stairs x 20. Feel free to lunge down the street. Passersby will think you’re tough.
5. Find a safe place to lie down near the top of the stairs. Lie down for 1 minutes of CRUNCHES. Time this – 1 minutes is longer than you think!
3. Hit the stairs for 5 minutes. You’re all warmed up now – PICK IT UP!
4. Repeat PUSHUPS x 15/LUNGES x 20/CRUNCHES x :60
6. Back to the stairs for 5 minutes – FASTER - FEEL THE BURN!
7. Repeat PUSHUPS x 15/LUNGES x 20/CRUNCHES x :60
8. Final hurrah – stairs for 5 minutes!
9. Cooldown – light jog or walk for 5 minutes.
This should take you under 40 minutes but it will feel WAY faster than running Greenlake or sweating it out on the elliptical at the gym.
WARNING: Music is a MUST when running stairs. Don’t forget your headphones and feel free to sing out loud. People will be jealous that you love your workout so much!
STAIRS IN SEATTLE:
Check out this article that gives great descriptions of different stairs in Seattle – including Capital Hill, Queen Anne, West Seattle: http://www.seattleweekly.com/1999-05-26/news/stairmaster.php
And don’t forget my favorite stairs in Seattle: Golden Gardens in Ballard. You can find your Sync Fitness trainer on these stairs year ’round. You can park at the top at Cafe Fiorre at the end of 85th. This allows you to start going down the stairs, which is a nice little warm up. You can stick to one section of stairs and do repeats or you can haul yourself all the way down to the water and back to the top over and over again!!
We'd Love to Hear From You
Jump, run, take the first step and set up your complimentary consultation today:Subscribe to RSS Feed
- Fun Tips
- General Fitness
- Sync Fitness Current Events
- Weight Loss Program
personal trainer seattle
Seattle personal training
seattle group exercise classes
Sync Fitness Recipes
Seattle 6 Week Total Body Transformation
Fremont Boot Camp
Seattle Weight Loss Program
Seattle Indoor Boot Camp
Sync Fitness Recipe
Weight Loss Seattle
the fitness lab
Seattle Weight Loss
wallingford boot camp
sync fitness boot camp
seattle boot camp
seattle personal trainer