Vitamins

Vitamin supplements are essential when you are on a strict workout regiment. Well actually, vitamins are important all the time, but their importance multiplies when working out. I am sure you are aware of the benefits of vitamin C, or taking a Calcium supplement, but have you walked down the vitamin aisle and asked, "what are all these other bottles for?" Here are a few supplements I recommend adding to your diet:

• Multi Vitamin: If you are not already taking a multi, I beg you, start! Multi vitamins, as well as, vitamins C and B all help build your immune system, fight fatigue, boost energy levels, and strengthen your cardio vascular system. Remember, a multi vitamin needs to be a daily addition to have the most effect. 
• Fish Oil and Flax Seed Oil: Both of these provide the "good fats" your body needs to repair muscle, fight soreness, and reduce inflammation. Taking these will help you during and after your workout because they help speed up the healing process. 
• You could simply eat a lot of fish (salmon for example), but you would have to eat a lot of it to match the amount you receive in a pill. Furthermore, all the goodness takes longer to process in your body then when you take it in the pill or liquid form. 
• If you are already in the habit of adding flax seed to oatmeal or in breads you bake, or even in almond/peanut butter, that's great! However, make sure you use ground flax seed. Your body does not process flax seed in its whole form, so you lose the benefits. 
• Cayenne: If you are in to spicy foods like we are at my house, you may have enough of this in your diet, but if not, consider this tiny pill. It helps increase blood flow, reduces inflammation about to 50%, and speeds up healing. You can take cayenne regularly or only post tough workouts; the effectiveness remains the same.

Happy Sweating,
Dominique

Wake UP and MOVE

You'll burn more calories if you workout as soon as you wake up! Your metabolism is in hyper drive from the past night's sleep, so take advantage of it. More importantly than the calorie burn, you'll start your day off with an endorphin boost! Now if you're saying, "Dominique I don't have time to do a whole workout in the morning; I have things to do;" here is what I suggest:

1.Wake up a 15-20 minutes earlier! I know we are not all morning people, but 15 minutes won't kill you.
2. Get on the floor and do 4x30 Abs exercises. I suggest picking 4 different types of situps/crunches, so you don't get bored.

• Pretzel crunches: Sit down indian style or with your legs in a pretzel, then lay back so you are lying on the floor while your legs remain crossed in a pretzel. Do 30 crunches this way
• Toe touches: Lay on the floor with both legs held straight up in the air (keep your knees straight)
• Raised Leg Situps: Take a chair and lay down with your calves on the chair. You knees should be bent at 90 degrees and the edge of the chair should be right against the back of your knee. Sit up and reach for your ankles.This works the lowest of abs in an 8pack (those tricky suckers most people cannot reach)
• Russian Twist Crunches: Sit on the floor and raise your feet a few inches off the ground. You should balance on your butt and keep your back in a good postural position. Twist from side to side making sure to touch the ground with your hands on each twist. You can use a weighted ball to add difficulty. 

3. Next roll over and do 30 pushups
4. Do 20 air squats and 20 split squats (10 each leg)
5. If you have more time, I would suggest getting in some short cardio as well, but if not, then the above is a nice start to your day.

Happy Sweating,
Dominique

Post Workout Snacks

Do you eat right after your workout? Did you know that you should! Consuming calories within 30 minutes of working out is a MUST to help build muscle and aide recovery. It is essential to refuel with carbs or protein, in addition to electrolytes. Of course, you must consider which post workout snacks are the best. Here are a few suggestions:

• Coconut water and a bagel or low sugar granola bar
• Beef jerky and Gatorade (although beware the amount of sugar; you don't need to chug a gallon of it)
• Almond butter and apple slices
• Bananas (however, coconut water has more potassium in it than bananas, if you're prone to muscle cramps)
• PB&J sandwich
• 1 glass of chocolate milk (it has the carbs, protein, and fats your body needs to repair and build muscle)
• Pineapple or papaya (which have anti-inflammatory enzymes to help speed up recovery)
• Almonds
• Protein bars are also acceptable, but make sure to read the ingredients and carb/protein content (my favorites include... Luna bars, clif bars, Larabars, and Clif Protein Builder bars) 
• Fruit smoothie made with almond milk, honey, and fresh fruit

Hopefully, on this list you'll find something that works for you. However, do not limit yourself to this list. If you workout early in the morning, then eggs or oatmeal would be an adequate post workout meal. If you do not like almond butter, try cashew butter, or stick with peanut butter. Remember this rule: you want either a protein or a carb (both if you are doing high intensity workouts or two workouts in one day), and you want something that is low in sugar and low in fat.... so high protein - low fat, or high carb - low sugar is good way to think about it. 

Happy Sweating,
Dominique

Balanced Breakfast Suggestions

 

My friend Fletcher, personal trainer to a variety of athletes, sent me this the other day:

A low calorie breakfast should supply you with protein, healthy carbohydrates, fiber and good nutrition. If you are trying to lose weight, you will want to keep your calorie count low while maintaining high nutritional value. Here are some suggestions for healthy breakfast foods:

• ·         One serving of whole grain cereal like Cheerios or Wheaties with one-half cup non-fat milk, one teaspoon sugar, one hard-boiled egg with a glass of water. Approximately 270 calorie
• ·         One slice of whole grain toast with two tablespoons peanut butter with a 10-ounce glass of non-fat milk. Approximately 375 calories
• ·         Omelet made with two eggs, mushrooms, tomatoes, green onions, peppers and one ounce of shredded cheese with an apple and a glass of water. Approximately 410 calories

Be sure to measure your serving sizes. You can also substitute soy milk, almond milk or rice milk for the cows' milk. Almond and cashew butters are delicious alternatives to peanut butter. If you like something sweet, add fresh berries to your cereal, or sugar free fruit-only spreads to your toast.

I always like to remind people that food is fuel, so do not be afraid to eat three meals a day plus light snack; just be mindful of what you are putting into your body.

Happy Sweating,

Dominique

Summer Sweat boot camp

Summer Sweat is a monthly fitness camp for ANYONE who wants a great comprehensive workout! Along with cardio speed training, we will focus on toning and basic strength.

 

  July 9^th - August 3^rd

Meets 3x/week on Monday, Wednesday, & Friday @ 7AM; Approx.60-90 minutes

Location: Lake Bottom Track, across from Columbus High

Cost: $100 (cash or check)

To Sign up, add a comment at dominiquemcleggan.blogspot.com