Window of Opportunity
As we start a new work week filled with new opportunities, I thought I’d offer yet another motivating factor to make exercise a part of your daily routine: Excess Post-Exercise Oxygen Consumption or EPOC. If one of your fitness goals if body fat reduction, consider EPOC your new best friend.
In the simplest of terms, EPOC is the state in which the body’s metabolism is elevated after exercise. During this period of time, the body burns more calories than it did before you started your workout. (Many fitness professionals refer to this as exercise or caloric afterburn.) Since body fat reduction involves burning more calories than you consume, isn’t it good to know that burn doesn’t stop when your total body conditioning class is over? Thanks to EPOC, the burn goes on -which makes it the perfect time to recharge with a healthy meal.
Why does the body need more oxygen after exercise? The main reason is so it can get back to its resting state which involves:
1. Replenishing energy stores (ATP and muscle glycogen)
2. Re-oxygenating the blood
3. Restoring tissue temperature
4. Restoring pre-exercise respiratory and heart rates
There is conflicting information about the duration of EPOC and whether gender factors into the time limit. In my personal experience, my favorite group exercise instructors and personal trainers have given me an EPOC window of 90 minutes. That means I make it point to eat a healthy meal within that timeframe. After getting the heart racing and muscles moving, why waste the chance to burn some extra calories?
I should point out EPOC in itself isn’t the sole reason for body fat reduction or weight loss, but for someone new to fitness, it’s a big boost. As your fitness level increases, so should your exercise intensity, and you will also want to consider adding variety to your routine. For example, many studies show instead of relying solely on the treadmill for your cardio workout, circuit training could be a new way to add variety and intensity to your routine, leading to greater levels of EPOC and strength.
Regardless of your fitness level, I thought it would be helpful to shed some light on why you should take advantage of your post-workout window of opportunity when it comes to re-fueling with food. It’s good to know that once you make the commitment to take care of yourself, the body possesses its own physiological phenomenons to help us have fun, be fit and feel fabulous!
Remembering 9/11
As our nation prepares to commemorate an anniversary that cannot be forgotten, I hope you will forgive me for this break from my fitness writing to share some thoughts surrounding the 10-year anniversary of September 11th.
On that bright, crisp day in 2001, I was a general assignment reporter at News 12 Connecticut. Shortly after 8:46 am, as we prepared for the daily meeting, our morning show executive producer ran out of her office to tell us a plane had crashed into the World Trade Center. Soon, all the televisions behind the assignment desk were breaking in with news of what we thought was a horrible accident. We then watched in horror as the second plane hit the South Tower. It was the first and only time I can remember a newsroom being absolutely silent. Then, in what seemed like a blurred frenzy, our assistant news director shifted into auto-pilot and sent us out with videographers and live trucks. There were no lessons from my journalism classes or past experiences as a reporter that could have helped me prepare for that unfathomable day. Before leaving the newsroom, I left a message on my parents’ answering machine telling them how much I loved them.
I started the day reporting on local reaction from people glued to the TVs at a local diner in Norwalk. Eventually, I was sent to the Fairfield train station. There was a medical team set up for triage to help those returning from the city. As the trains began pulling in late in the day, men and women emerged from the cars covered in ashes. Those were the people I knew I had to approach for live interviews. Some approached me. Most were in shock. In between live shots, I would sit in the news car and cry. When I had cell service, I would check for voice messages with any news about my many friends and loved ones who lived or worked in the city.
I don’t remember how many live shots I did that day or how many people I interviewed. I do remember the faces of the medical team anxiously waiting to treat injured survivors; the tearful embrace between an ash-covered man and the woman waiting for him on the platform; and all the cars that remained in the parking lot as midnight approached. I wondered how many people would never return to claim them.
In the days that followed, I learned a former colleague and friend from News 12 Long Island, Glen Pettit, was killed. He was a talented videographer and NYPD officer. I learned about other people’s loved ones who were killed. I held back tears while interviewing people who still hoped someone they loved would come home. I held back tears while speaking with members of the Stamford fire department who wanted to do more to help their brothers in the city. In the fleeting moments when I was alone, I let the tears flow freely.
I also remember how sales of American flags skyrocketed and how people wanted to help each other in whatever way possible. We were wounded, but the American spirit was not broken. Ten years later, as we remember those who lost their lives on that tragic day, may we honor their memories by doing good for others. If you need ideas, I hope a recent interview with MyGoodDeed co-founder David Paine offers some inspiration.
http://www.westglen.com/hhrtv/current/1.php
God Bless America.
Fall into Fitness
As I walked to work on this cool, breezy morning, I realized just how quickly the summer flew by. I know the calendar says we still have about 15 days left, but I think it’s safe to say most of us think of Labor Day as the unofficial end to the season. This also marks the time of year where people’s routines are getting back to “normal.” School starts, summer Fridays come to an end and Halloween items start popping up in the stores. (We won’t even talk about the Christmas decorations I’ve already seen in some stores.) So, forget New Year’s – this is the time to make fitness a part of your daily routine and turn your goals for a healthier lifestyle into a reality!
If you’ve been putting off joining a gym, now’s your chance to make it happen. Many health clubs are offering some of the best deals of the year. I know my gym, New York Sports Clubs, has offers including join now, pay later; refer a friend and get a $50 dues credit; and discounts on personal training packages. Other gyms like Crunch have month-by-month payment plans with no contracts. If you know someone who already belongs to a gym, ask him or her to get a guest pass so you can “tag along” for a workout. This gives you the chance to see if that particular gym has the right vibe for you.
This is also generally a time when gyms mix up the group exercise schedule a bit, so there are lots of opportunities to try some of the classes you’ve always been curious about. Don’t want to go it alone? See if a gym near the office offers classes that you and some colleagues could go to during a lunch break or after hours. Having a friend or loved one share in your fitness journey can be just the motivation you need to stick with your new routine.
Work at home or keep busy running the household? Carve out some time in the morning after sending off those morning emails or sending the kids off to school so you can head to the gym and get your heart pumping.
If the gym isn’t your thing, no sweat! Depending on where you live, fall is a beautiful time to get outside and enjoy what nature has to offer. Maybe there are hiking or biking trails not far from where you live or work. Got kids? Help them with their spiral and toss a football around on off-practice days or kick a soccer ball around the yard before homework and dinner time. Basically, make the most of the daylight while it lasts!
As we all settle in to our fall routines, it’s the perfect time to pencil exercise into your schedule so you don’t miss out on the many opportunities to have fun, be fit and feel fabulous!
Fast Fitness
Welcome to another fast and furious Friday installment of LauraLovesFitness! As I anxiously await the end of what has felt like a marathon week at the office, I thought it was the perfect time to offer an idea for those days when you just don’t feel like you have enough time for a good workout at the gym.
As a member of New York Sports Club, I have access to something I really love called the “XPress Line.” It is a separate area on the gym floor consisting of eight machines that work all your major muscle groups. (NYSC claims you can do it in 22 minutes, but I contest that depends on how many sets you do of each machine.) Even if you don’t belong to NYSC, these are eight machines that you can search out in your gym and create your own express workout wherever you go.
- Leg press – quadriceps, hamstrings and gluteals
- Leg extension – quadriceps
- Seated leg curl – hamstrings
- Lat pulldown – biceps brachii, latissimus dorsi and serratus anterior
- Overhead press – deltoids, triceps and upper trapezius
- Vertical chest press – pectoralis major, pectoralis minor, anterior deltoid, triceps
- Bicep curl – biceps brachii, brachialis, forearm flexors
- Tricep extension – triceps
For my “quick” workout, I will do 30 minutes of cardio on the elliptical either before or after making my way through the eight machines listed above. To keep my general fitness in check, I aim for three sets of 10-12 reps on each machine. (Beginners should aim for one set of 12-20 reps on each machine.) After the machines, I’ll find a spot on the floor to do crunches and planks to get my core burning. I wrap up the program with static stretches and using the foam roller for self-myofascial release. (A future blog topic.) So, in about an hour, I get the heart rate up, break a good sweat and feel really good about getting all my muscle groups moving.
If you are new to the gym, I can’t stress how important it is to asking a trainer or other gym staff member about the proper way to use the machines. If you’re the shy type, then bring a friend along who can show you a thing or two on the gym floor. You don’t want to risk getting injured and sitting on the sidelines. It’s much more fun to experiment with all the ways you can have fun, be fit and feel fabulous!
Energy Boost?
Recently, my friend and colleague, Rob, asked if I had ever tried the over-the-counter liquid shots we see at drug stores everywhere called “5-Hour Energy.” When I told him I hadn’t, he suggested I give one a try and write about what happened. I said to myself, “What a great idea!”
I thought today would be the perfect time to try a “shot,” as I had a marathon shoot to produce which featured a 4:30 a.m. wake-up call in order to capture three Internet videos for a corporate client by 4:30 p.m. I cannot drink regular coffee before 7 a.m. as it does a number on my stomach. So, I had an iced decaf around 6:30 am and decided to try the “5-Hour Energy” shot for a boost in the afternoon. It was the first and last time I’ll ever use the drink to get my energy up.
Please know, all my comments are based solely on my personal experience with this popular energy drink. Some of you reading this post may be big fans and never experienced the following effects: within 30 minutes of drinking all 1.93 fluid ounces of the berry-flavored shot, my head started pounding and I had palpitations. I was definitely awake, but for me, the headache and flutters in my chest were not what I expected or hoped to experience. I realize I was under some extra stress and pressure because of my demanding day, but turning to a cup of green tea of second 16-ounce iced coffee after lunch never caused me to feel like I did this afternoon. In the end, I wish I had simply relied on one of my regular “energy boosters” instead of the shot.
Again, I realize there are many people out there who use these drinks to get through a long day or even rev up before a workout. I thought this was simply a good opportunity to share my own personal experience in the hopes of raising awareness that even over-the-counter products and supplements can cause unwanted or unexpected results.
One positive note: I definitely didn’t experience any kind of “crash” after the five-hours were up. I simply got tired again when the long workday came to an end. Now, I look forward to getting some solid sleep and starting a new day filled with new opportunities to have fun, be fit and feel fabulous!
Getting Back On Track
It’s been an unprecedented week for most New Yorkers with an earthquake and a hurricane taking a bite out of the Big Apple. As I made my way through my elliptical workout this morning, while my iTunes played in my ears, my eyes were glued to the TV monitors around the gym as live shot after live shot described all the preparations for Irene’s arrival. Afterward, my usual Saturday errands were replaced with a hunt for batteries, tape and water. (Luckily, I found everything I need.) Now, I write this post not knowing how many people will be able to read it on Monday should we experience the major power outages predicted. As we brace for the storm, I realize this is a perfect example of how the best laid plans can be altered at any given moment and throw off our normal schedules – and that includes our exercise routine.
Weather aside, I just wrapped up a week filled with many unexpected happenings. Most involved work, and a string of events forced me to stay at the office much later than expected for not one, but three nights in a row. This ultimately killed my workout schedule, with the worst of it meaning I had to scrap my favorite group exercise class of the week. I was also on my own at home, which threw off my eating schedule. I found myself giving in to my old, bad habit of not having small, smart meals every few hours and then ending the day eating almost nothing for dinner. (One “Lean Pocket” and a tall vodka-light-cranberry on the rocks is not what the body needs after a long day at the office.)
So, you could say I fell off the fitness wagon. It’s not the first time it’s happened, and I know it won’t be the last. Do I feel more sluggish this weekend? Absolutely. Will this feeling last forever? Absolutely not! Instead of beating myself up about all the “bad” things I did last week, I look forward to starting a new week with a brand new attitude and plenty of chances to take better care of myself. Just like Hurricane Irene, the storms that sometimes make a mess of our everyday lives do pass. (For me, exercise is a great way to deal with the aftermath.)
The next time your best laid plans to follow a healthy lifestyle hit a tailspin, don’t sweat it. Just remind yourself of why you’re doing it in the first place, and before you know it, you’ll be back on the right track so you can have fun, be fit and feel fabulous!
Laura’s Lo-Cal Cocktails
To celebrate the end of another work week and help you enjoy one of the last weekends of summer 2011, here’s a fun Friday hit-list: how to enjoy some of your favorite summer cocktails without all the guilt!
On the rocks:
- When mixing a Cape Codder (vodka & cranberry), replace high-sugar cranberry juice with light or reduced-calorie cranberry juice. For an even “slimmer” version of this summertime classic, mix one shot of raspberry or blueberry vodka with Diet Sprite, Diet 7Up, Sprite Zero or Fresca. You get the berry flavor without all the sugar.
- Use diet tonic water when mixing with vodka or gin.
- For the taste of cream soda with a kick, add a shot of vanilla vodka to a tall glass of Diet Coke.
- Mudslides are delicious, but wow, do they pack a punch when it comes to calories! My recipe replaces the Bailey’s with a Weight Watchers latte flavored ice pop – minus the stick, of course! Put the frozen “ice cream” into a blender, and add crushed ice, 4-6 ounces of skim milk and a shot of vodka. Blend and enjoy! (You can also add Kahlua, but that will up the calories a bit.)
- Calorie-Conscious Creamsicle: I haven’t tried this yet, but learned about the option at a recent Weight Watchers meeting. Put one packet of a Weight Watchers vanilla smoothie mix into a blender, and add WW orange-flavored fat-free yogurt, crushed ice and one shot of vodka. Blend and enjoy!
- Speaking of Weight Watchers smoothie mixes, if you can get a hold of them, they’re really good and come in several flavors including vanilla, chocolate, caramel latte and even a berry blend. Mix one packet in the blender with fresh strawberries, blueberries or banana, along with crushed ice, skim milk (or water) and a shot of vodka or rum. (These taste just as good without the alcohol.)
I Got Myself to the Gym. Now What?
You took the plunge and signed up for a gym membership. You change into your workout wear, turn on the iPod…and find yourself completely overwhelmed surrounded by a sea of equipment. Don’t worry, you’re not alone. One of my best gal pals from Northwestern University, Molly, recently posed the following questions:
“My problem with getting/staying fit right now is not knowing exactly what to do with myself once I’m at the gym. Should I just focus on cardio? (I’d like to lose a few pounds.) If so, do I stick with one machine like the treadmill and work on building speed and endurance, or switch it up and try the elliptical sometimes? Should I start again with the weight machines, which I haven’t done in a while? (I’d also like to tone up and gain strength.) Take a class?”
Two important points to address right away:
1) They key to losing weight is burning more calories than you take in. That can be done through cardio and/or resistance training. Whether you’re an exercise novice or seasoned gym-goer, your body will benefit most from a combination of the two.
2) Find what you like to do at the gym, and you will stick with it. Then with some help from perseverance, self-discipline and motivation, you can get the results you’re looking for.
Reminding myself how good I feel after a workout fuels my perseverance and self-discipline. As for motivation, if you’re new to the gym, I strongly recommend meeting with a personal trainer at least once. Aside from helping you get familiarized with the gym, a personal trainer will also conduct fitness assessments to determine if you have any postural distortions that need correcting as part of your routine. In the simplest terms, you will learn what areas of your body need to be stretched and which need to be strengthened.
Many gyms welcome new members with a complimentary training session. If your gym doesn’t offer this service and a personal training session is not in your budget, then recruit a friend who does know his or her way around the gym to be your training partner.
Group exercise classes can also be a great source of motivation. With classes ranging from cardio kickboxing to Zumba, there is something out there for everyone. To avoid boredom at the gym, I’m a big fan of mixing up group exercise classes with your own program during the week.
Cardio is a topic that warrants its own blog post. For now, I recommend newcomers try the treadmill, elliptical and stationary bike for 10 minutes each. Determine which one you like best, then work on being able to run, stride or cycle for up to 30 minutes where you notice a moderate increase in your heart and respiratory rates. Doing this five to seven days each week with two days of resistance training is a good workout plan to strive for.
One final note: it takes six weeks before something becomes a habit. So, your first trip to the gym is the first big step in making exercise part of your routine to have fun, be fit and feel fabulous!
Exercise & Grief
I don’t mean to start the week off on a “down” note, but an unexpected event happened over the weekend that triggered the idea behind this brief post. As I left my apartment Saturday morning for the short walk to the gym, I called my parents to say hello. My mom then broke the sad news that a very dear family friend in Florida had lost her battle to cancer.
Her name was Anne, and she was like a surrogate grandmother to me during all my years traveling to Florida. She was a fun, feisty Irish gal who always had a sparkle in her eye and a fun story to share. While I was relieved to know she was finally at peace and reunited with her husband Bill, I was also sad and found myself reduced to tears in the street. (Luckily in New York City, no one finds this odd.) I composed myself, said a prayer and continued on to the gym. I then unleashed my sorrow in an intense cardio workout that lasted just shy of 60 minutes.
I realize not everyone is going to run to the gym after receiving sad news to jump on an elliptical machine or start circuit training. Each of us must deal with grief in our own way. This experience, however, reminded me how exercise has helped me through some of life’s not-so-great moments and given me the strength to face the reality of those moments with a bit more clarity and energy. Whether I was dealing with the loss of a loved one, an illness in my family, the demise of a relationship or trouble at work, even something as simple as a good, long walk managed to help clear my mind and unburden my heart just the slightest bit.
No doubt life will throw challenges our way that make it difficult to have fun, be fit and feel fabulous. When that happens, sometimes having a good cry or breaking a major sweat can help you get back on the path to the place you really want to be.
Smart Snacking
Here’s to making it to the end of another work week! As I am just back from vacation and try to re-adjust to the daily grind, I thought it was the perfect time to continue what I started last week: a quick Friday hit list. This time, I offer some of my favorite snacks.
As I mentioned in my previous installment Food & Fitness, I generally try to eat every three to four hours to keep my blood sugar at an even keel and avoid getting so hungry that I eat too much or the wrong foods at my next official meal. That means I’m always on the lookout for smart snack options that keep me fueled whether I’m on a shoot, gearing up for a good workout or simply reading a book on the beach. Here are some of my go-to items:
- At work: I always have single serve mini bags of 94% fat-free microwavable popcorn in my desk drawer. (Yet another tip learned through Weight Watchers.) Not only are the popped kernels filling, it takes some time to get through a bag, which leaves you no choice but to snack slowly.
- Pre-workout: I usually head to the gym after work, so an hour before I start my workout, I will eat a protein / carb mix. Three of my mix-and-match favorites include: one Weight Watchers string cheese with an apple, peach or nectarine; non-fat plain Greek yogurt with a serving of almonds or reduced fat Wheat Thins with Laughing Cow cheese spread.
- Pre-“big time” workout: I absolutely love peanut butter, but I have a hard time restraining myself to the “normal” serving size. However, Jif makes portable single serve cups. They are definitely packed with more calories and fat than I’d normally like to snack on. However, on a day where I couldn’t eat a normal, well-balanced lunch and I’m taking my weekly Club Strength class, I’ll “splurge” on a snack of one single-size peanut butter cup on two slices of Weight Watchers toast. (For a boost to this snack or any on this list, I’ll add an apple.)
- On the run: I always have a Fiber One bar in my backpack or purse. I get a chocolate fix while kicking hunger to the curb.
- In a pinch: a hot cup of green tea or chewing gum helps keep my hunger when eating a healthy snack isn’t on the menu.
If you have some different snack ideas, please send them along! (While you’re at it, let me know if you have any good music to add to the Music That Makes Me Move playlist I posted last week.) The information we share can only help us all on our journey to have fun, be fit and feel fabulous!
lauralovesfitness 