GET FIT ON THE GO AND AVOID THOSE HOLIDAY COLDS! #511 09/26/2012
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Ask the Expert: What Should I Eat Before My Workout? [SLIDESHOW]

By Steve Edwards

Steve Edwards is head of fitness and nutrition development at Beachbody®.

The answer depends on two factors: your overall diet and how intense your workout is. If you eat small, balanced meals every few hours while you're awake, you don't really need a preworkout meal strategy. Your body should have ample fuel to get you through any workout around an hour or less (longer workouts have specific needs).

However, if you go longer than 3 hours without eating, you should determine your needs based on a few things. First, how hard is your workout? Easy aerobics and other work where your heart rate doesn't exceed 140/150 bpm (easy yoga, slow jogging, cycling, hiking, etc.) don't use a lot of fuel (blood sugar and its back-up, glycogen) and can be done effectively on a fairly empty tank. Good hydration (water only) should be all the fuel you need.

Harder workouts, like INSANITY®, P90X®, or really anything in the Beachbody line that is hard for you, all have an anaerobic interval component which burns your limited stores of glycogen. Your body stores glycogen until you need it, but when your diet is very lean, like most Beachbody diet plans are, you will almost certainly deplete these stores before the end of your workout if you haven't eaten in a while. This condition, called "bonking," causes your performance to instantaneously plummet.

Here are some general rules to avoid the dreaded "bonk." Note that we're not suggesting you eat 3 separate meals in the hours leading up to exercise. Rather, pick the one that best suits your day.

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3 Hours prior to a workout

3 hours prior to a workout: Eat a well-rounded, light meal. As long as it's not too many calories (more than 500-ish), most of it will be turned into fuel by the time you begin. Almost any meal in any Beachbody diet plan fits this mold, as you have ample time to digest.

2 Hours prior:Yogurt and Fruit

2 hours prior: Eat a light snack that's mainly carbohydrates. Something that's 4 parts carbs to 1 part protein with little fat will ensure there's time to convert it into glycogen. "Energy foods," something like granola with yogurt and fruit, is ideal.

1 hour prior

1 hour prior: Eat very light, no more than 200 or so calories at around a 4:1 carb to protein ratio. Any extra protein and fat will hinder your workout. It's similar to the 2 hours prior snack, but since your body can only convert 200 to 300 calories into energy in a given hour you'll want to keep the portions smaller.

Less than 1 hour prior

Less than 1 hour: Try not to eat during the last hour before your workout. If you haven't eaten in hours, liquid fuels, like Results and Recovery Formula®, or easily digestible carbs, like half of a banana, will digest fast enough to help you during the later stages of the workout when your glycogen would otherwise run out.




Have a question you want us to answer? Email us at mailbag@beachbody.com!

Related Articles
"Confessions of a Junk Food Junkie: 6 Tricks to Kick the Habit"
"Summer Snack Attack! 23 Easy, Beach-Friendly Snacks Under 150 Calories"
"The Superfood Sleuth: An Interview with Shakeology® Co-Creator Darin Olien"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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11 Ways You Can Use Your Phone to Get Fit [SLIDESHOW]

By Luz Plaza

You might be surprised to find out that when it comes to losing weight and getting in shape, your phone can be one of your most effective tools. After all, why not get help from something that is with you practically all day and night?

Here are 11 of the top ways you can use your cell phone to get fit or stay in shape!

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Take your picture.
  1. Take your picture. Nowadays, many phones come with a built-in camera. Take advantage of this feature and take your "before," "after," and progress pictures.

    Apps: Use your phone's default camera or any photo app.

    Why it works: Not having a camera is no longer an excuse. Photos are huge motivators. Plus, you can easily email them to yourself for use in your TeamBeachbody.com profile and to participate in the Beachbody Challenge.
Get organized.
  1. Get organized. Use your phone's calendar and alarm features to remember when it's time to work out and to keep yourself more accountable in general.

    Apps: You can use your phone's default alarm and calendar apps or an app like Google® Calendar.

    Why it works: It's not about finding the time to work out, but making it a priority to do so. Scheduling your workouts in advance and setting a daily reminder will help you stay accountable and committed.
Motivate yourself with music.
  1. Motivate yourself with music. Music makes working out more fun—and the right tunes can help you push even harder!

    Apps: There are many apps, including Fit Radio®, Spotify®, and Pandora®, or use your own MP3 playlist to propel you through your workout.

    Why it works: Not only can music be a pleasant distraction, but a study in the Journal of Sports and Exercise Psychology showed that exercisers who synched their pace to a musical beat increased endurance by as much as 15%.
Visualize your goal.
  1. Visualize your goal. Find a picture of what you want to achieve and set it as your wallpaper. It can be yourself at your ideal weight, someone you admire, the vacation or wedding you're preparing for—anything that inspires you!

    Apps: No app required. Just select an image and make it your wallpaper.

    Why it works: Seeing your goal every day will help you stay focused and motivated to continue working hard towards it.
Keep track of your progress.
  1. Keep track of your progress. Take pictures of your scale when you weigh yourself to see your progress and remember where you started. You'll smile every time you see those numbers drop.

    Apps: You can use your phone's default camera app or any other photo app to snap your scale photo.

    Why it works: Keeping a record of your progress motivates you to keep going because you can see how your hard work is paying off. If you're not seeing changes on the scale (or on the measuring tape), it might be time to reconsider how intense your workouts are and how healthy your diet is.
Pick healthy restaurants.
  1. Pick healthy restaurants. Become a nutrition detective. If you like dining out, investigate the restaurant where you are going to eat; check their menu, read the reviews of people who have gone there to see what kind of food they serve and if it really is healthy.

    Apps: There are many you can use. Yelp® and Urbanspoon® are two of the most popular.

    Why it works: Have you heard the saying "Knowing is half the battle"? Well, it also applies to nutrition, and having the details of where you eat will help you know what to order, or lead you to pick a different restaurant.
Sleep like a baby.
  1. Sleep like a baby. Have you ever woken up feeling tired even when you got plenty of sleep? This could be because you woke up in the middle of a sleep cycle. To truly sleep like a baby, use an app that will wake you up at the right time of a sleep cycle.

    Apps: Apps like Sleep Cycle monitor your sleep and help you wake up at the right time.

    Why it works: You'll avoid waking up in the middle of a sleep cycle and feel more refreshed to tackle your day. Bonus: It also works for naps!
Be a nutrition expert.
  1. Be a nutrition expert. It is not always easy to know if what you are buying is actually healthy. Use an app that gives you all of the nutritional details of the foods you buy so that you can make the right choices.

    Apps: There are several apps you can choose from, including Fooducate and Shopwell®.

    Why it works: These apps are like having an encyclopedia of nutrition information at your fingertips while you shop. Goodbye confusion, hello healthy food choices.
Run like a pro.
  1. Run like a pro. Plan your route, keep track of your times, and more. Now there are apps that help you feel like a professional runner.

    Apps: There are many, like RunKeeper® and Runmeter®.

    Why it works: If you like to run, or if you are just starting, there is nothing like being able to keep track of your times and routes. It helps you stay motivated and gives you an incentive to beat your own record.
Inspire others.
  1. Inspire others. Share your results and encouraging words, as well as photos of the delicious and healthy foods you are eating with your friends.

    Apps: Any of the primary social media networks are great for this—namely Facebook®, Twitter®, and Instagram®.

    Why It Works: Inspiring others and seeing their response is a great way stay motivated.
Dominate P90X
  1. Dominate P90X®! Beachbody's P90X App allows you to schedule your workouts, sync to SuperGym®, and take P90X with you anywhere you—and your phone—go.

    Why it works: It was created by the same folks who created P90X (yes, even Tony Horton lent a hand), so we were able to make it the ultimate tool for any tech-savvy Xer.




I hope these tips will help you stay in shape with your cell phone. I'm getting a call . . . so, until next time!

Resource:
Psychophysical and ergogenic effects of synchronous music during treadmill walking. (2009). Journal of sport exercise psychology, 31(1), 18-36. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/19325186

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"Phys Ed Follies: 9 Fitness Activities That Feel More Like Play"
"The Beachbody Ultimate™ Challenge: 5 Tips to Transform Your Life"
"Can 10 Minutes of Exercise Improve Your Health?"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

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5 Great Tricks to Ward Off a Cold [SLIDESHOW]

By Samantha Judge Terrio

The chilly months are approaching and stress from your job or school may be doing a number on your motivation to live a healthy lifestyle. But don't let the absence of sunny days pave the way for choices that bring on the pesky cold. Instead, follow these 5 simple tips to stave off getting sick this season!

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Keep Moving

Keep Moving
Everyone needs an occasional recovery period, but don't let that be an excuse to kick back on your couch for six months. Exercise can help prevent the onset of a bad cold. A study published in the British Journal of Sports Medicine1 found that regular aerobic exercise (at least 5 days a week) resulted in shorter and less severe upper respiratory infections. Strive to get at least 30 minutes of moderate exercise every day to get the blood moving and help your immune system flush out infection.

Get Enough Sleep

Get Enough Sleep
Loud neighbors, too much caffeine, and stressful days may prevent you from getting the ideal 8 hours of restful sleep. In a study conducted at Carnegie Mellon, researchers discovered that those who slept less than 7 hours a night were 3 times as likely to get sick than those who slept 8 hours or more2. Don't risk your health to stay up and watch Chelsea Lately. That's what DVRs are for. Go to bed a little earlier to enjoy a healthy fall and winter.

Chow Down on Garlic

Chow Down on Garlic
Vampires aren't the only ones scared off by garlic. Viruses are terrified of it as well! A handful of studies have been done to try and determine if—and why—garlic can help prevent the common cold, and while scientists haven't weighed definitively on this subject, published studies have shown that those who took a garlic supplement got sick less and recovered faster3. Plus, it can help open up your clogged sinuses if you're already feeling under the weather. As if you really needed another reason to add it to your breakfast scramble and delicious fall dishes.

How should you eat it? According to Dr. David W. Krauss, associate professor of environmental science and biology at the University of Alabama, it's best to crush it at room temperature and let it rest for 15 minutes before using it to trigger the release of its immune-boosting compounds4.

Don't Skimp on Whole Fruits and Veggies

Don't Skimp on Whole Fruits and Veggies
When you're stressed or have contracted an infection, the vitamin C concentrations in your body plummet5. And, while taking vitamin C may not halt the development of a cold for some people, research suggests that if you follow an intense exercise regiment—such as P90X® or INSANITY®—supplementing your diet with vitamin C can actually help prevent a cold6.

As a kid, your mom probably told you to drink orange juice to get your vitamin C. And, while that's not bad . . . drinking orange juice is pretty much like guzzling sugar. Instead, swap out your juice for an orange or another food high in vitamin C—like seasonal sweet potato, butternut squash, or dark leafy greens.

Spoon Out Some Yogurt

Spoon Out Some Yogurt
The natural flora within your digestive tract are one of your body's first defenses against nasty pathogens7. To help strengthen it, eat a cup of yogurt as either a breakfast treat or snack. A study conducted by the Food Science Institute discovered that yogurt fermented with Lactobacillus delbrueckii (this includes almost all yogurts) helped prevent the common cold in elderly subjects8.

Bored with yogurt? Blend it with some ice, half of a banana, and some peanut butter, and throw it in the freezer for about an hour. You won't even think about hitting up the self-serve yogurt shop.





Resources:

  1. http://bjsm.bmj.com/content/early/2010/09/30/bjsm.2010.077875.abstract?sid=e6594508-3aaa-4c61-99ba-4ea138580947
  2. http://archinte.jamanetwork.com/article.aspx?articleid=414701#Abstract
  3. http://www.nytimes.com/2009/10/20/health/20real.html?_r=1
  4. http://well.blogs.nytimes.com/2007/10/15/unlocking-the-benefits-of-garlic/
  5. http://www.ncbi.nlm.nih.gov/pubmed/16373990
  6. http://www.ncbi.nlm.nih.gov/pubmed/17636648?dopt=Abstract
  7. http://www.pr.uni-freiburg.de/pm/2012/pm.2012-07-02.167-en
  8. http://www.ncbi.nlm.nih.gov/pubmed/20487575

What methods do you use to stay well during fall and winter? Let us know at mailbag@beachbody.com!

Related Articles
"Recovery Done Right: 8 Ways to Prevent Muscle Soreness"
"Top 10 Seasonal Foods to Summer-Proof Your Body"
"7 Colors of the Phytonutrient Rainbow: How Eating a Variety of Colors Can Keep You Healthy"

Questions about your workout program, diet, the latest newsletter, or anything wellness related? Check the Team Beachbody Chat Room for the next impromptu video chat. Or, if you just can't wait, log onto the Information & Education section of the Team Beachbody Message Boards for questions, answers, and scintillating conversation.

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com. We may even answer your question right here, for all the world to see!

And if you'd like to know more about Beachbody Director of Results Steve's views on fitness, nutrition, and outdoor sports, read his blog, The Straight Dope, named one of the Top 50 blogs covering the sports industry by the Masters in Sports Administration. You can also read a more scientific (not to mention snarky) take on many of the topics we discuss here at The Real Fitness Nerd blog.

Submit a CommentTell A Friend Bookmark and Share

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Michelle D. Got HOT in 90 Days with TurboFire®

Michelle D., a grandma of three, talks about her experience with TurboFire, an intense cardio conditioning program created by Chalene Johnson and Beachbody®. Granny's got her groove back, and she's sporting bikinis like nobody's business!

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Recipe: Homemade Apple Cinnamon Granola

(Makes 16 servings, 1/4 cup each)


Homemade Apple Cinnamon Granola
Like most people who have truly embraced their smartphones, you're probably the on-the-go type. So in your honor, this week, we're offering a great granola recipe that works as breakfast or an on-the-go snack. Now go get 'em!

  • 1/4 cup raw honey (or 100% pure maple syrup)
  • 1/4 cup virgin coconut oil
  • 1 tsp. pure vanilla extract
  • 3 cups old-fashioned rolled oats
  • 1/2 tsp. ground cinnamon
  • 1/4 tsp. sea salt
  • 1/2 cup chopped, dried, unsweetened apples
  • 1/4 cup raisins
  • 1/4 cup coarsely chopped raw walnuts
  1. Preheat oven to 300° F.
  2. Line baking pan with parchment paper. Set aside.
  3. Heat honey and oil in small saucepan over low heat, stirring frequently, for 2 minutes or until oil has melted. Add extract; set aside.
  4. Combine oats, cinnamon, and salt in a large mixing bowl; mix well.
  5. Combine oat mixture and honey mixture, stirring until oats are evenly coated with honey.
  6. Place on prepared baking pan, spreading in a thin, even layer.
  7. Bake for 30 to 35 minutes, stirring every 10 minutes, until granola is light golden brown and crunchy.
  8. Cool granola completely (it will get crunchier as it cools).
  9. Add apples, raisins, and walnuts; mix well.

Tips: Other healthy additions include unsweetened shredded coconut, sulfate-free dried apricots, flax seeds, pumpkin seeds, walnuts, dried unsweetened berries, hemp seeds, etc. You can store cold granola in an airtight container for up to a week.

Nutritional Information: (per serving)

Calories Fat Saturated Fat Cholesterol Sodium Carbs Fiber Sugar Protein
81 5 g 3 g 0 g 38 mg 10 g 1 g 7 g 1 g

Do you have a favorite granola recipe? Share it with us at mailbag@beachbody.com and we may run it in a future newsletter!

If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.


Body Beast and P90X®/P90X2® Portion Information

Body Beast Nutritional Information: (per 2 servings)

Fat Starch
2 1



P90X/P90X2 Nutritional Information: (per 2 servings)

Fat Carb (Grains)
1/2 1/2


If you'd like to ask a question or comment on this newsletter article, click here to add a comment in the newsletter review section or you can email us at mailbag@beachbody.com.

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