Should you work out until you puke?

Have you ever worked out so hard you puked? After a recent extra-tough training session, the topic of vomit came up at the gym. Some people think it’s not the worse thing to push yourself until you puke, especially if you’re out of shape. These people see puking as a side effect to working out,…

Should you work out until you puke? was originally published on Self Evolve

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Have you ever worked out so hard you puked?

After a recent extra-tough training session, the topic of vomit came up at the gym. Some people think it’s not the worse thing to push yourself until you puke, especially if you’re out of shape. These people see puking as a side effect to working out, similar to calluses and popped eye blood vessels after reaching your squat PR. But most people find it disturbing to puke during or after working out. And from a personal trainer who manages trainers and handles hundreds of clients, I’m here to share my opinion on the matter of puking before, during or after a workout.

To puke or not to puke?

First of all, if you’re eating the right foods and performing the right exercises for your fitness level, you shouldn’t be puking ever. Don’t get me wrong, I’ve worked out to the point of feeling nauseous but have never puked before during or after working out. I think there’s a fine line between puking and feeling nauseous. When I do feel nauseous, I tend to pull back a little bit while working out. Whether that means taking a short break or slowing down (cardio) for a minute, I allow my body just enough slack in order to not actually vomit. This is best both for me and those around me.

Ideally, instead of pushing yourself into nausea, monitor your heart rate and make sure it’s between 65 to 85% of your maximum during your workout. It’s good to sweat, but not good to vomit. Next time you’re at the gym, keep these pointers in mind: watch your heart rate, drink lots of water, and push yourself in relation to that heart rate and not until you’re dizzy.

How do you push yourself to workout hard?

 

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Should you work out until you puke? was originally published on Self Evolve

How to avoid Thanksgiving feast food coma: Holidays

The Holidays are here Do you hear the sleigh-bells ringing? Are they glistening? Or is that just the turkey basting in the oven? If you’re anything like me, you’re licking your lips as you imagine yourself chowing down during this Holiday season. But with a big meal comes a big post-meal nap. And for some…

How to avoid Thanksgiving feast food coma: Holidays was originally published on Self Evolve

The Holidays are here

avoid Thanksgiving feast food comaDo you hear the sleigh-bells ringing? Are they glistening? Or is that just the turkey basting in the oven? If you’re anything like me, you’re licking your lips as you imagine yourself chowing down during this Holiday season. But with a big meal comes a big post-meal nap. And for some of us, this may interfere with our Holiday shopping plans. I’m here to tell you how you can avoid Thanksgiving feast food coma.

Eat throughout the day

Whatever you do, don’t skip breakfast in lieu of an extra-large dinner! Just be smart about what you eat: stick to some protein like eggs or yogurt to hold you over until the big feast. Starving yourself all day just to gorge out at your Aunt Marge’s house is not a good idea! Be smart, and don’t starve yourself. This will also help you to not over-indulge on sweet potatoes and pumpkin pie.

Try to eat a balanced diet

avoid Thanksgiving feast food comaEat more than just the carbs! Stuffing and potatoes are great, but get your protein in too! Be sure to eat a healthy amount of turkey (or tofurky, for you vegans out there) in addition to those carbs. This way, you will feel full faster and hopefully avoid the itis. The I just turned into Frankenstein I’m so stuffed itis. The I just took a 5 hour long nap itis. All the things that make you miss out on life post-holiday mealtime, i.e. Black Friday. Also, be sure to drink lots of water and stay hydrated! This will also help you eat a more moderate amount.

What if it’s too late to avoid Thanksgiving feast food coma?

At the end of the day, I’m not going to tell you to not indulge! We only have a huge feast like this once a year, right? Or, if you’re like me, you hit multiple family member’s houses to get your Thanksgiving portion doubled or tripled in one day. Thanksgiving has historically been one of my favorite holidays, only because I love to eat. And eat I do. So eat away! And even if you fall into a slump afterwards, I say more power to you! BUT, I am going to challenge you to workout the next day! Most of us get the day after Thanksgiving off, and while some of us go shopping, Black Friday is a great day to hit the gym! Almost no one’s there (uh, empty gym? yes please!) and you can sweat out those extra calories you consumed the day before. If you’re not a gym junkie like me, at least go for a nice, long walk!

What’s your favorite Thanksgiving food?

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How to avoid Thanksgiving feast food coma: Holidays was originally published on Self Evolve

Tapering off sugar

After seeing a sugar free trend on Facebook, I decided to do some research into the idea of not consuming sugar. What I found was concerning. Not only does sugar lead to heart disease and diabetes, it’s also considered a powerful drug. People get addicted to sugar similar to or even worse than cocaine. With this knowledge…

Tapering off sugar was originally published on Self Evolve

After seeing a sugar free trend on Facebook, I decided to do some research into the idea of not consuming sugar. What I found was concerning. Not only does sugar lead to heart disease and diabetes, it’s also considered a powerful drug. People get addicted to sugar similar to or even worse than cocaine.

With this knowledge and the inspirational posts from friends, I decided to try and taper off sugar about three months ago. I’m not going to lie, it’s been an uphill battle. Some days I’m completely sugar free, other days I’m eating cookies. I’ve taken the proper steps to replace my sugary foods with healthy alternatives. For example, I now eat unsweetened oatmeal for breakfast and stick to nuts and fruit for snacks. I also try to eat more salads and veggies rather than sandwiches and bread.

Overall, I feel better just from cutting back on sugar. I’ve noticed my workouts improving and I don’t feel as tired as I did before. I also have noticed my emotions have balanced out, even when I’m experiencing my monthly cycle. Also, in relation to that, less cramps which means a less cranky Jen.

What’s your relationship with sugar like? Are you addicted? Are you trying to cut back or cut it out completely? What have you done that works?

Tapering off sugar was originally published on Self Evolve

Eat your veggies

It’s been a vegetable-themed week. The importance of vegetables is often overlooked, though. A lot of people think they are healthy if they eat a carrot once in awhile, but what they don’t know is that they should be eating 2-3 cups of vegetables a day. This may seem like a lot, but I find…

Eat your veggies was originally published on Self Evolve

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It’s been a vegetable-themed week. The importance of vegetables is often overlooked, though. A lot of people think they are healthy if they eat a carrot once in awhile, but what they don’t know is that they should be eating 2-3 cups of vegetables a day. This may seem like a lot, but I find it pretty attainable through a few lifestyle adjustments.

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First of all, I love salads. This wasn’t always the case, though. I had to find the veggies and ingredients that I liked in order to enjoy salads. Also, protein since just lettuce isn’t filling. Finding ingredients you enjoy is important. In addition to salads, I also enjoy snacking on veggies and cooking veggies as well. Some of my favorite recipes include roasted vegetables (i.e. Roasted Root Vegetable Lamb Stew) especially during the winter. In the summer, I tend to eat more raw vegetables as opposed to cooked ones. That way, I feel like I can keep my body cool as a cucumber.

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Some yummy salads I enjoy creating involve way more than just veggies, but have a solid veggie base. I like arugula, spinach, romaine lettuce, carrots, radishes, green onions, celery, and tomatoes for a few vegetables. I also enjoy adding in sliced almonds, some berries, and some protein such as egg or chicken. A light dressing like oil and vinegar works perfectly, or a sweet vinaigrette. I try to avoid the heavier dressings in order to keep the salad healthy. Also no croutons! haha…

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There are some vegetables that I have a love/hate relationship with. For example, jalapeños. I LOVE raw jalapeños seeds and all, but they make me hiccup like no other. Does this happen to anyone else or am I just weird?

I found that I love certain vegetables raw and others cooked. Some of my favorite veggies are broccoli, spinach, brussels sprouts (roasted, yum), kale, carrots, asparagus, cucumbers, tomatoes and onions. What are your favorite vegetables? How do you like to cook or prepare your veggies?

Eat your veggies was originally published on Self Evolve