Good Morning Good Morning Good Morning Ah

I think most people would agree that one of the primary obstacles to working out is simply having the time.  When people say this (certainly, when I say it) what we often mean is “at the time of day I have the opportunity to work out, I don't really feel like working out.”  For example, you get home from a long day at work and have dinner, helping the kids with homework and your favorite TV show all about to happen in the next few hours, its very easy to skip putting on your sneakers and going for a jog.

Because of those reasons a number of people who work out regularly do so in the early morning and claim significant benefits, including a boost to their metabolism, to exercise at that hour.

In fact, a recent study at Appalachian State University found that morning workouts are best if you want a better night’s sleep. The researchers tracked the sleep patterns of people ages 40 to 60 who walked on a treadmill for 30 minutes, three times a week. Participants worked out at three different times: 7 am, 1 pm or 7 pm. Turns out, those who hit the treadmill at 7 am slept longer and had deeper sleep cycles than those who exercised at other points in the day.  They also experienced a 10% reduction in blood pressure during the day and a 25% dip at night.

The sleep changes that occur with morning exercise can alter our bodies mentally and physically, according to Scott Collier, PhD, the lead author of the study and an assistant professor in the department of health, leisure and exercise science at Appalachian State University.

“The better you sleep, the better it is for your body,” explains Dr. Collier. “It increases your cardio health, decreases stress and anxiety, helps you maintain your weight and lowers your blood pressure. Plus, the more time spent in deep sleep, the more time your body has to repair itself.”

Sounds great, right?  But I tend to think that the type of workout should enter the equation as well.  An early morning run on the treadmill is one thing, but some intense interval training and/or weight training is another.  Your body temperature peaks in the afternoon, usually between 2pm and 6pm, which means that you’re going to be able to do hard workouts even harder around this time, resulting in a bigger fitness boost – a great thing if your goal is sports performance or cardiovascular capacity.  Also, your protein synthesis, or ability to use dietary proteins for muscle repair, also peaks later in the day – in the early evening between 5pm and 7pm. So if you’re finishing up a hard workout around that time of day, you’ll maximize recovery, which means that later afternoons or early evenings are the best times of day for more difficult workouts.

On the flip side, research shows that exercising in a fasted state – which is usually only possible before breakfast – is better for weight loss because our bodies burn a greater percentage of fat for fuel during exercise, instead of relying on carbohydrates from food.

So … what is MY recommendation?  Well … you're not gonna like it …

My recommendation is that you do both.  Now hold on … I can hear your audible groans from here … its not that bad!  All I'm saying is that a quick light workout each and every morning (perhaps a 20 minute jog or bike ride or some light yoga) followed by more intense afternoon / evening workouts three or four times a week will allow you to reap the benefits more efficiently and reach your health and fitness goals more quickly.

But lets face it … the temptation to just hit that snooze button is just so damn powerful!  The only way to defeat that temptation is to be prepared for it …

1. Ease into it. If you’ve never exercised in the morning before, don’t sign up for 6am personal training sessions five days in a row. To start, schedule one morning workout per week. Try choosing a day you have something fun planned for that night. Knowing you can’t put your workout off might give you more incentive to get out of bed and exercise that morning. When you start to feel okay with one day per week, bump it up to two. Gradually your body (and brain) will get used to sweating before 7 o’clock.

2. Write a workout schedule for the week. This is helpful no matter what time of day you prefer to exercise, but building your day around a morning workout really does give you fewer excuses to skip it. Besides a horrible night’s sleep, there are few things that can get in the way of you and your morning workout. When writing your workout schedule, also consider things like work deadlines, events and travel plans, so you can let your really busy days be rest days!

3. Be specific!  Before you go to bed, decide exactly what morning workout you will do. For example, instead of saying, "I will exercise before work tomorrow," say "I will jog 2 miles and do 30 pushups before work tomorrow." Workout agendas maximize efficiency by eliminating wasted minutes spent debating which piece of cardio equipment to hop on or which strength move to do next. This allows you to budget just the right amount of time you’ll need to fit in your workout. It also prevents you from dozing back off to sleep while pondering what type of exercise you’ll do.

4. Lay out your exercise clothes the night before. This gesture alone is a sign you’re committed to getting out of bed for exercise in the morning. It takes the guesswork out of dressing for the weather, which can be overly complicated if you’re groggy from a good night’s sleep. Check what the low temperature will be overnight and plan your workout attire accordingly.

5. Then pack your gym bag before you go to bed if you plan on showering elsewhere. You’re much less likely to forget critical belongings like deodorant and underwear (oh … I've done this!) and pack up anything you might need for work that day if you'll be headed straight to work from the gym.

6. Get a good night’s sleep and think positive thoughts. When your alarm goes off, don’t dwell on how much you’d rather fall back asleep or how tired you are. Instead, focus on what you’re excited to do with your free time after school or work, or how great you’ll feel the rest of the day for sticking to your goal. Remember, the only workouts you regret are the ones you don’t do!

It's tough … I know … I love my bed.  If you want to become a morning exerciser, make a game plan and ease into it.  Most importantly, listen to what your body is telling you and not to the doubts that tend to creep in there.  Remember … you have the power … the 'Potamus Power!

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March 16 2014
KING RICH
Weight:  186.7 lbs
BMI:  27.0
Body Fat:  25.2%

*  How accurate are these numbers?  Huh ... I don't really know.  But I am using the Weight Watchers by Conair Scales Glass Body Analysis Scale Model WW52 to measure my stats.  I am less concerned with the accuracy of the numbers themselves and more concerned with the change I hope to see in the future.  For consistency's sake, these stats will always come from the same source and appear with my bi-weekly posts.

Most Recent 5K
Project Blue Jail Break Run
Baytown TX
Official Time:  40:09.0

Created by MyFitnessPal - Free Calorie Counter

Super Food: Chia Seeds

Today we continue our series on so-called “super foods” with one of my favorites … chia seeds! I mentioned in a previous post that the term “super food” was something relatively new (at least to me) and I have to admit that, until recently, all I knew about chia seeds was the Ch-ch-ch-chia Pet.

Long ago (and I'm talking around 3500 BC) chia seeds were a staple food, like corn and beans, in the diets of the Aztecs and Mayans. Chia actually got its name from the Mayan word for "strength."  They consumed chia seeds regularly, grinding them into flour, pressing them for oil and drinking them mixed with water. These cultures thought of chia seeds as being almost magical because of their ability to increase stamina and energy over long periods of time.

So what makes them super?

They deliver the maximum amount of nutrients with minimum calories. The nutritional benefits of chia include fiber, omega fatty acids, calcium, antioxidants and much more … even protein! One serving of chia seeds (one tablespoon) contains …

Break out the stats!

* 5 grams of fiber

* 3 grams of protein

* 80mg of Calcium - some say there is more calcium in chia seeds than milk. This is true but only if you match it weight for weight. Serving size it is not.

* 3x more iron than found in spinach

* 8x more Omega 3 than a 3oz serving of salmon

* Since it forms a gel, chia slows the conversion of carbs into sugar. This means less or no sugar spikes. Which is good for anyone but particularly those with diabetes.

* Gluten free

Chia absorbs up to 12 times its own weight and expands to curb your appetite, so adding just an ounce or so of chia seeds to your diet can reduce caloric intake and help lower the energy density (or calories) of foods, plus double the amount of fiber you receive.

How do I eat them?

I add them to just about everything … from baked goods, to my protein shake and smoothies and sprinkle them on my salads, oatmeal and even popcorn. You can even eat them as a quickie pudding (similar to tapioca, but visually less inspiring) by making a “chia gel.”

To make the basic gel, simply add four tbs of chia seeds to one cup warm water. Stir in mixture to avoid clumping. Let sit for at least ten minutes before using. Store in the refrigerator for up to two weeks.

When baking, you can also make a “chia gel” as an egg substitute. Mix one tbs chia seeds in just three tbs water and let sit for about fifteen minutes. This will replace one egg. Black or white chia seeds can be used. However, if you do not want to notice the seeds then you should use white.

So give 'em a try and reap the rewards!  And don't worry ... they won't cause green sprouts to grow out of your head!

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March 2 2014
KING RICH
Weight:  188.5 lbs
BMI:  27.2
Body Fat:  25.6%

*  How accurate are these numbers?  Huh ... I don't really know.  But I am using the Weight Watchers by Conair Scales Glass Body Analysis Scale Model WW52 to measure my stats.  I am less concerned with the accuracy of the numbers themselves and more concerned with the change I hope to see in the future.  For consistency's sake, these stats will always come from the same source and appear with my bi-weekly posts. 

Most Recent 5K
Project Blue Jail Break Run
Baytown TX
Official Time:  40:09.0

Created by MyFitnessPal - Free Calorie Counter