Lose an organ, gain an outlook

This month marks my 10th year of life without a thyroid gland or a metabolism of my own, so I thought I'd use this post to get a little personal and share a bit of my experience on FITTEST.  

Losing my thyroid certainly seemed like a curse at first.  I went from being an active teenager to having difficulty getting out of bed in the morning.  Balancing my hormone levels and regaining a semblance of normalcy took far too many years.  Even after my thyroid hormones settled into an appropriate range I still felt... Off.  

There was the brain fog, the fatigue, the depression, and of course the weight gain.  The thyroid hormone is responsible for the body's metabolism, so an under-active (or in my case nonexistent) thyroid is directly linked to all of those symptoms, but none more so than weight gain.

Before my surgery, I was a competitive dancer and swimmer, as well as an avid vegetarian, but at the same time, I was just a regular kid.  I wasn't particularly committed to watching what I ate, nor did I need to work overtime to keep my body slim.  Of course being thyroid-less changed all that- seemingly overnight I was fighting against each pound and counting every calorie.  I had to carefully manage my diet and work out daily just to prevent myself from ballooning.  And I'm actually really thankful for that.  

It's taken me a while to feel positively about losing my thyroid, but I think I'm finally there.  Were it not for my thyroidectomy, were I not forced into the gym by my circumstances, I might never have discovered the euphoria that follows almost every workout, the pride that comes from adding an extra plate (or two) to your bar, the energy that you get when you're actually fueling your body like it deserves.  I might never have discovered my true passion for health, nutrition, and fitness.  I might never have made a career of helping others become the most confident, happiest, FITTEST people they can be.  So thanks for going rogue, thyroid gland.  I still miss you sometimes, but your absence has shaped me into the strong woman I am today.

It wasn't easy, but I won the battle for my health and well being.  And that's the point.  If I can do it, so can you!  After feeling hopeless for years, I finally realized I could regain control over my weight, and more importantly, my self esteem.  There was no miracle pill, no secret diet, no gimmicky workout fads, just lots and lots of hard work.  If you're ready to start your journey to health, reading FITTEST is a great place to begin and if you need support during your journey, I'm always just an email away!

Yours in Fitness,

Sarah

Fitness Face-off: Morning vs Evening Workouts

As a personal trainer, I'm asked thousands of questions about fitness and nutrition.  One simple question that keeps coming up time and time again is, well... A question of timing!  Is it better to exercise in the morning or at night?  Unfortunately, the answer isn't quite as simple as the question.  In all actuality, there are benefits and bummers to either arrangement, which I'll be sharing with you in this article.

Early birds might have the right idea when it comes to exercise.  One definite benefit of fitness first thing in the morning is adherence; to put it another way, if you get your burn in early, you'll be less likely to skip.  Exercise in the morning, and you won't have a chance to get too busy or tired.  Another plus of AM activity?  An energy boost that, depending on the type and intensity of your routine, could last longer than your quadruple mochaccino.  

Of course starting your day with a sweat session has a couple of drawbacks too.  The first challenge is fairly obvious. Devoting sufficient time to exercise before work can be near impossible, especially for those with long commutes, early starts, or inconvenient gym hours.  There's also concern about the repercussions of feeling the burn before breakfast.  Exercising while your body's fuel gauge is 'on E' means you have less energy to expend and can result in fatigue, poor results, and maybe even injury.

Evening exercisers, on the other hand, face a totally different set of pros and cons.  First the good news for night owls- penciling your workout in after work hours means you'll be reducing stress as well as your waistline.  There's nothing more therapeutic than a long swim, walk, or stretch session to end a rough day and melt the tension away.  A particularly stressful day could also be well channeled into an intense workout like boxing, weightlifting, or pounding the pavement.  Again, many also find it easier to make time for a workout once their daily obligations are fulfilled.  

Not everything is perfect when it comes to nighttime exercise, though.  For some, working up a sweat within a few hours of bedtime can result in disordered sleeping patterns, such as trouble falling, or staying, asleep.  Thankfully, not everyone experiences those ill-effects.  In fact, getting sufficient exercise, whether it's in the beginning, middle, or end of your day, appears to be a contributing factor for healthy, sound sleep.

What's the answer in the debate between night owls and early birds then?  All things considered, it looks to be a bit of a draw.  So try each arrangement, and go with whichever better suits your needs, personality, and schedule.  Both timings have benefits for your body, so just pick the one you're more likely to stick with and enjoy.  Just remember not to workout on a completely empty stomach- so if you want to exercise first thing in the morning, at least have a piece of fruit or a handful of seeds to get you through to breakfast!

I've always been more of an evening exerciser, myself- which works better for you?  You're welcome to let me know in the comments!

Have a fit & healthy weekend,

Sarah

I tried it so you don't have to (though after reading this you just might want to)- Compression Pants

I'm sure by now you've heard of the term 'compression' used in reference to just about any article of fitness clothing imaginable: pants, tops, leggings, bras, tights, stockings, crops, shorts, socks.  You name it, you can compress it!  For ages I've been wondering what, if anything, these articles of compression clothing actually do in terms of your athletic performance.  The promises of endurance, speed, anti-fatigue, thermogenesis, and muscle tone seemed too good to be true... But were they?

A few weeks ago, I purchased some pairs of compression pants in hopes of answering those very questions and sharing my findings with FITTEST.  First of all, what they didn't do- Iet's get that out of the way.  I wasn't instantly more toned, agile, or quicker... at least not that I noticed!  Honestly, I would have been much more surprised had compression gear lived up to those particular claims because I am pretty skeptical by nature.  And they're just clothes afterall, not magic.  

Now for what I did experience.  Immediately after donning the compression tights, I looked great- they may not actually enhance muscle tone, but they will certainly make you *look* more ripped. During my test workouts (including a beach run, treadmill run, plyometrics, and legs day) my muscles and joints felt supported, yet not suffocated like I worried they might.  I should mention that my main goal in adding compression tights to my workout wardrobe was to offer extra support to a recently injured knee and I definitely felt like, for that purpose, they fit the bill.  During both types of runs, I did feel less muscle fatigue than normal, however during plyometrics and weight lifting I completed either equal or fewer reps than usual and saw no increase in strength.  Another compression pant perk was their effect on temperature regulation; I was kept warm whilst running on a cool beach in the evening and cool in a crowded, sweaty gym!  Probably the most exciting discovery was that I actually noticed a reduction in soreness following the all of the test workouts for the compression tights too!  

I can't really comment on compression wear's effect on thermogenesis, as I wasn't wearing any type of BMR monitoring band or anything during my test workouts.  But from the standpoint of a trainer, the difference in calories burned while wearing compression gear, if any, would likely be negligible.  

Overall, I was very pleased in the performance, look, and feel of the compression gear I tried.  I was most genuinely surprised with the pleasant effects they had on my post-workout soreness.  I would definitely recommend giving them a go and seeing if they have the same positive effects on your workouts!  Don't forget to read FITTEST next week as I tackle the classic conundrum- who gets a more effective workout, the early bird or the night owl?

Have a similar or differing opinion on compression gear?  Share it in the comments!

Have a wonderful week,

Sarah

In the Mix

I made a new trail mix this week, and it is so delicious that I just had to share!

Doesn't it look tasty?  Like all of my mixes, of course this is super easy, healthy, and yummy!  As you can probably tell, there's a bit of chocolate in this one... So it's extra yummy!  Read on for the details.

Fruit & Seed Treat Mix

Make as much or as little as you'd like and portion it out into little baggies or containers!  A serving is 1/3 cup, and contains a little over a hundred good-for-you calories.  Here's what you're looking at:

1 cup dried peas

1 cup dried edamame

1 cup dry roasted pepitas

1 cup dry roasted sunflower seeds

1/2 cup raisins

1/2 cup dried cranberries

1/4 cup dark chocolate covered pepitas

It's just enough sweet and salty to satisfy even the craziest cravings and has fiber and protein to keep you full longer than processed treats.  It might sound like a random amalgamation of ingredients, but it really was too good to keep to myself!

Enjoy the mix & your weekend,

Sarah

Expecting the Unexpected

Hello Readers & Friends,

Please excuse my unexpected absence from the blogosphere- last week my significant other showed up (all the way from England) and took me on a surprise trip for Valentine's Day!  While I did take a break from the blog this past week, one thing I didn't take a break from was fitness- a fact that inspired this evening's post.  Today I thought I'd share some of my favorite ways to remain committed to a healthy lifestyle even when life throws some unexpected surprises your way.  Sure you can't plan for the unexpected, but you can be ready for the surprises life will inevitably send your way by following these tips:

-  If you're thrown out of your element, just go with the flow and improvise.  If traffic forces you to miss your favorite spin class, try Zumba or boxing or whichever other class is next, or get on the stationary bike, select the hill interval setting, and crank your own tunes.  Whatever you do, don't use the unexpected as an excuse to ditch out on your commitment to be healthy.

-  Keep a fully-stocked gym bag in your desk at work, in the trunk of your car, or right by your door at home.  Being packed ahead of time will prevent last-minute omissions; no more skipping a workout due to missing shoes, socks, sports bras, swim caps, etc.  If you still manage to forget something, see above and improvise.  No shoes or socks? Swim or do yoga!  No sports bra?  Skip the run and just lift weights!  No swim cap?  Try aqua aerobics!  No more excuses!

-  Have healthy snacks handy at all times.  Apples keep for ages, so buy a bunch and put them in a nice bowl on your desk at work.  Take a look through my old posts for recipes of healthy homemade trail mixes and make up a batch to keep in your purse, car, or gym bag.  It's likely that at some point you will find yourself out and about and craving a salty (or sweet) snack; preparing ahead of time with healthier fixes prevents junk food binges later on.

-  Worst case scenario, if something does come between you and your workout or if you overindulge on a holiday, just let it go.  Don't let one slip up derail your 'big picture' goals.  Being your FITTEST self isn't about being perfect 100% of the time, it's about your overall lifestyle being a healthy one.  If you beat yourself up over every calorie you've eaten and not burned off, living a healthy lifestyle will become torturous and impossible to stick with!

So if you go with the flow, banish the excuses, be prepared, and stay positive, you'll be your FITTEST self no matter what surprises your days have in store!

'Til Next Time,

Sarah

Sarah's Interval Playlist

Just a quick, fun, Friday post to conclude my series on training for your first race in the FITTEST way possible.  Today I'm sharing my own personal perennial favorite running mix that has been blasting out of my earphones for ages now!  It's upbeat, rockin' and will definitely get your feet moving and your heart pumping in the best way possible!

This particular mix is designed for a long interval run (it's a little over an hour altogether)- walk or jog during the slower songs and run or sprint during the heavier tunes.  The chilled out songs still have a great beat so you don't fall asleep and the tempo picks up throughout the playlist to keep you going strong.  I hope you enjoy the picks- and the bit of insight to what motivates me to run!

Warm Up

Save the Population- Red Hot Chili Peppers

Interval 1

Rope- Foo Fighters

Dashboard- Modest Mouse

Interval 2

Bullet with Butterfly Wings- Smashing Pumpkins

Stellar- Incubus

Interval 3

Ain't Talkin' Bout Love- Van Halen

No One Like You- The Scorpions

Interval 4

Best of You- Foo Fighters

Snow- Red Hot Chili Peppers

Interval 5

Achilles' Last Stand- Led Zeppelin (it's a long one, but push through!)

Young Lust- Pink Floyd

Cool Down

Miss You- The Rolling Stones

Stretch

Electric Feel- MGMT

Have fun, enjoy the throwback tunes, and hopefully you get the chance to get out there and run this weekend.  (If there are any fellow rock lovers out there, I hope you enjoy the era pairings).  This concludes my running series, so join me next time for reviews, recipes, and more!

Keep on Rockin 🎸 (and Running 👟) in the Free World 

Sarah 

Eat & Run- Running Nutrition Myths Debunked!

There are literally hundreds of commonly held misconceptions out there regarding nutrition, quite a few of which pertain directly to running.  In this post, I'll be sorting through the facts and the fiction of a few popular running nutrition beliefs.  Which are myths?  Which are legit?  Find out here!

Notion One: You should ALWAYS carbo-load before a race.

Fiction!

Fact:  Carbo-loading is something you likely learned about in high school athletics (it was definitely a common practice when I was in school... Spaghetti dinner before a swim meet, anyone?) and it does have its practical applications in training and competition, but it simply isn't necessary before most events.  The belief is that consuming large amounts of carbohydrates the night before an endurance event will increase the glycogen stores found in your muscles and reduce fatigue, therefore increasing performance.  The truth is that your muscles' natural glycogen stores are plenty to get you through the majority of runs out there; it's only if you're in action for over 1.5-2 hours that you'll deplete those resources.  If you aren't running that great of a duration, then skip the outdated practice of carbo-loading pre-race, as it'll only leave you bloated and possibly feeling sluggish for your event.  If you are competing in a longer race, then you might want to increase you consumption of carbohydrates in preparation.  Instead of adding extra carbs and calories on the night before the race, consider substituting some of your calories from fat and protein for calories from carbohydrates for a day or two pre-race, while keeping your calorie intake about the same.  Also, opt for whole grain carbs instead of refined, processed ones- think whole wheat bread or pasta, sweet potatoes, or brown rice.  You won't experience the same heavy feeling you would from the traditional pre-race pasta dinner.

Notion Two: Runners don't need as much protein as other athletes like weightlifters.

Myth (mostly)!

Fact:  The idea that bodybuilders are the only athletes with increased protein needs is just plain silly!  Running, like pretty much any exercise, breaks down muscle; for your body to rebuild that damaged muscle, it requires protein.  As such, a runner requires more protein than a sedentary individual.  In fact, a runner requires more calories that an average person as well.  So unless you're attempting to get down to your racing weight, be ready to up your calorie, as well as protein, intake after starting a new running regimen.  While every person has unique needs in terms of nutrition, a general, balanced macronutrient ratio for runners would be a ratio of 60 : 25 : 15 of carbohydrates : protein : fat, respectively.  So 60% of your calories would come from carbohydrates, specifically complex carbs and whole foods like oatmeal, whole wheat bread, tortillas, and pasta, bananas, apples, berries, brown rice, sweet potatoes, spinach, and other dark leafy greens.  25% would come from protein, ideally lean, complete proteins like eggs, quinoa, soy, black beans, skim milk, low-fat cottage cheese, and Greek yogurt.  And finally, 15% of your calories would come from healthy, unsaturated fats found in foods like avocados, olive oil, hummus, nuts, and seeds.  Runners do need a large amount of carbs to fuel intense training sessions, but that doesn't mean you can skimp on protein (or fat)!  All macronutrients are necessary for muscular and cardiovascular function, whether you're a runner, lifter, swimmer, whatever!

Notion Three:  Runners need sports drinks, energy gels, energy chews, _______, etc to fuel up.

Myth (mostly)!

Fact:  Much like the concept of carbo-loading, mid-race fuel like sports drinks or energy gels should mostly be reserved for runs of long duration.  If you're running for less than 1.5-2 hours, then energy chews, bars, gels, sugary sports drinks, etc. aren't necessary (see notion one regarding glycogen stores) and will just be excess calories that you don't really need to consume.  If you're training or racing in hot weather or if you tend to sweat a good deal, then consider drinking a low-calorie or calorie-free electrolyte replacement beverage like Powerade Zero or Propel.  Save the sugar-packed sports drinks for runs over two hours (or skip them altogether), as they can have the same sugar (and calorie) content of regular soda!  Again, every person's nutritional needs are slightly different, but certainly try to minimize your reliance on sugary supplements and reach for natural fuel, like 100% fruit juice, whenever possible.

I hope I helped shed some light on running nutrition for you- if there's another nutrition myth you'd like help demystifying, please feel free to share it in the comments!  Don't forget to read FITTEST on Friday for the conclusion of my First Race/ FITTEST Race series!

Take care,

Sarah