Mealenders – could be the cure-all to that second helping! (with a Giveaway!)

I have a *crazy* appetite .. I will openly admit that. If there were no calories I would make a career out of eating.

I work out quite a bit while teaching group fitness classes and so it is quite often that I struggle with keeping my never-ending stomach in check..

This is where Mealenders come into play. I was given 4 packs of Mealenders to try through my affiliation with Fit Approach / Sweat Pink .. and I am impressed!

Let’s talk about how they work first:

Coming from their website … MealEnders consist of two components: a sweet, outer reward layer and a cooling/tingling inner core. The outer layer provides a measured dose of “dessert,” usually associated with the end of a meal. The inner core engages the trigeminal nerve (the nerve that senses “taste” sensations in the mouth) with long-lasting cooling/tingling sensations to cue the end of eating and clear the palate.

By keeping your mouth and mind occupied for up to 20 minutes (the Overeating Zone—when you are full, but often continue to eat because your brain has not yet received the “fullness” signal), MealEnders naturally transition you away from the desire to overindulge, giving your body’s natural satiety process time to catch up and let you know your full.

How were they for me, you ask?

I tried the mocha flavor first. They have a chocolate / mocha exterior that is nice and sweet. After that they have a hard interior.

Of course, the goal of this is to savor them, and not *chomp* and swallow them, like I like to do. Yes, there is a reason for this 🙂

The lozenge lasts a while. I’m guessing it could have lasted the 20 minutes that it takes for my stomach to tell me that, yes, I really am full.

Following the chocolatey coating the interior was slightly tingling. It was interesting enough that I really thought it distracted me from my mental urge to eat everything in site. Next thing you know I had stopped obsessing over food and was
back to human again 🙂

For me, they are fantastic! I have to have something sweet after I eat (thanks Dad for the sweet tooth!) and this cured me of my urge to eat a third and fifth helping! I have tried all 4 flavors and am SOLD on these Mealenders!!

I highly recommend checking them out! You can read more about them on their website, which also explains the more technical aspects to these sweet craving curers!

GIVEAWAY TIME!! 

One lucky reader will win their own set of 4 packs of Mealenders! If you are interested in winning, there are quite a few ways to enter! Follow the link below to enter the giveaway! There are lots of ways to enter and I promise they are worth it!

Mealenders Giveaway

Good luck and I hope you LOVE them as much as I do!

Thanks for reading!

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Are You Overtraining? Tips to Recover from Overtraining

I previously blogged about the signs of overtraining.

In this blog post we will talk about tips to help recover from overtraining that can help get you back on track!

• Get some rest. Overtraining is caused by excessive training and beyond fatiguing the muscles. The first thing you’ll want to do is to back down and give your body the rest it needs!

• Reduce the volume or intensity of your training. When you workout maybe you reduce a set or so in order to taper off a bit to get back on track. Maybe limit your cardio to 30 minutes instead of 45 minutes while you get things in order.

• Evaluate and adjust your calorie intake. Sometimes when we overtraining we also under eat. Calories burned should be replaced by good nutrition. I’d recommend tracking your eating and adjusting appropriately. Nutrition will aid in recovery.

• Consider split training. Instead of working out everything all at once all the time consider focusing on certain muscle groups in each workout. That way you are working out certain muscles while other muscles are allowed to recover.

I hope this helps!  Thanks for reading!

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Are You Overtraining? Signs that We are Overtraining

I was teaching BODYPUMP the other day and mentioned , before class, about being tired from subbing so much lately.  I don’t know the context of it but I apparently mentioned how I had to adjust myself in order to avoid overtraining. Someone came up to me and asked about it .. as this was something she was not familiar with.

Yes, while it’s more common for people to not train it can also be the opposite. Let’s discuss.

Sometimes it happens like this .. people start seeing results or people ‘get in the zone’ and refuse to back down. Then, they decide to go go go, thinking they’ll hit their goal faster. Instead of that your body starts throwing up warning signs that you are simply pushing too hard.

The definition, according to Wikipedia, is as follows:

Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.

What does that mean? In a nutshell we need to balance our workouts with rest and recovery.

Do you think that you could be overtraining? You may ask … What are the signs of overtraining? There can be a few…

• Your sleep patterns are off. Typically associated with insomnia, overtraining will disrupt your sleep patterns significantly.

• Illness. Are you working out a bunch and find your sleep sick more often? That is your bodies way of breaking down, not being strong enough to fight off health issues. It’s trying to tell you something!

• More prone to injuries. If you find yourself getting injured more often, that is because you have not given your muscles time to repair and rebuild. The muscles are continuing to be challenged in a more and more weakened state, and in this state injury can occur more often.

• Lack of progress. There was a guy that became so obsessed with getting to his goals that he started eating less and less, working out more and more often. Guess what happened? He stopped progressing. When you are overtraining your muscles are constantly being challenged without any chance to recover. Now you are re-tearing torn muscles, again and again, and you start burning off muscle instead of fat. Rest, stay the course. Trust the process.

Well talk about tips to avoid overtraining in a future blog post.

Thanks for reading!

Feel free to follow me on social media! I have most profiles public and also profiles by move types, BPMs, and you name it. I am a playlist loving fool 🙂

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Spinning / Indoor Cycling – 45 Minute Interval Profile 50/50 (45-02-04)

I taught this 45 minute profile the other day and really enjoyed it. I actually taught it a few weeks prior as well and was trying to remember which profile it was. I have been running short on time this week so I dug the notes out for this one and re-taught it … it was apparently a great coincidence!

This one is almost a 50/50 split between strength moves and faster paced tempos, with long enough focuses to really test both the mental and physical aspects of the class.

Ok, let’s have a look at this one a bit closer..

• Delirious – Warm Up.

• Move It, Shake It – Endurance Track. Note to all, I love the Jump Smokers’ remixes. They are worth checking out. The tempo of this song helps to really warm the legs up and get the heart rate going.

• Love in the 21st Century – Endurance Track. Neon Trees has a few songs that make great seated flats. This is one of them. The only tricky part is that the second surge starts 4 counts sooner that you think. It will sneak up on you, if you’re not aware of it.

• Revolution – Strength Track. I think this was on a previous profile. I will admit to playing it a few times lately .. 🙂 .. This one is inspired by CXWORX.

• Heart Upon My Sleeve –Strength Track. When I first heard this song I was not into it but it has grown on me. Climbing in this one, with legs already tired from Revolution, this one starts to dig deeper into the legs along with the riders’ mental / physical strength and endurance.

• Thunder – Strength Track. One more strength track before we switch. The legs are tired now so that switch is going to be a physical challenge as we switch fast and furious to the next song …

• Greyhound – Endurance Track. So this one is not showing up on the list because it’s not a Spotify version. It’s a 3 1/2 minute version of the song by Swedish House Mafia. It’s a FANTASTIC seated flat. The tempo changes are hopefully easy to pick out when you listen to it.

• Jealous –  Endurance Track. This is a good up tempo song to move into the last part of class now. After Greyhound the class is going to be winded and challenged. Using this song helps to push them ahead while taking advantage of the elevated heart rate.

• What Do You Want From Me – Endurance Track. We’ll add half the gear back on for this one as we start to move into the one last hill.

• Marilyn Monroe – Strength Track. Last strength track. The legs have gone from quick paces to a heavy climb set, then back to quick, and now this. They should be feeling this song!

• I Love It – Endurance Track. I love this song, and hate this song! It’s short and mean .. and is that one last, massive push to finish class. The seated flat surges are 30 / 45 / 20 seconds long.

• Stereo Love – Cool Down … the best part of class, right? 🙂

I hope you enjoy and definitely follow me on spotify (the link is below) as I will keep posting new rides!I also have playlists by spinning moves, i.e. seated flats, standing climbs, long songs, etc.

Thanks for reading!

Christina

Feel free to follow me on social media!

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