Busy Schedule

Early morning with God 1st..

Gives you his guidance, strength and peace.

Prayer through Devotion, Meditation and Memorization on the word of God is beneficial before your exercise. You can get your workout done before you know It. For it is so full of the Lord’s guidance, strength, and the peace he gives. When you have a busy schedule, it is easy to forget your workout routine in favor of getting other things done. As a personal trainer and nutrition specialist, you know regular exercise is important to both spiritual and physical health. Workouts not only improve fitness, but also helps reduce stress, lower disease risk, and just make you feel more content spiritually and emotionally.

If you are a morning workout person, start your day with God, fix your eyes on Him first then proceed with your workout. If you chose evening workout, do not get yourself so tired, that you will not be able to pray before bed.

As a Christian..

I recommend to give God my first and last part of the day.

Hydration is a Key component to good Health

Begin the day with h20.

Starting your day with Water speeds up the breakdown of food and boosts the absorption of nutrients. It also will curb hunger by making you feel full quicker at breakfast. Another benefit of drinking water is that it rids the body of unhealthy toxins. So, give your body a jumpstart by upping your morning water intake to get hydrated early in the day. Maintaining good, steady hydration means you should not feel thirsty, ever. If you get thirsty you are already dehydrated, having lost between one and two percent of your body weight in fluids. And if you are in the middle of an athletic performance, you cannot recover that hydration quickly enough. Your performance is already suffering.

What is Dehydration?

Dehydration is the loss of water and electrolytes—mineral salts like sodium, calcium, and potassium—from the body to the degree that it impairs body functions. The best way to combat dehydration is to avoid it. Being proactive and staying hydrated is important. Thirst is a sign of dehydration, but there are other clues that you have lost your fluid balance.

Early signs of dehydration include:

• Thirst and dry mouth
• Darker urine
• Fatigue
• Flushing of the skin
• Elevated body temperature
• Increased breathing rate
• Elevated pulse

Dehydration Impacts Performance

During a workout or athletic event, dehydration can lead to decreased performance. You will start to feel fatigued and like everything requires more effort than usual. Dehydration triggers muscle cramps, nausea, and headaches. You will lose some muscular endurance, strength and your overall performance will decrease. There are also some serious potential consequences of dehydration. It can become severe if you do not stop to rehydrate.

Dehydration can lead to:

• Diarrhea
• Fever
• Vomiting
• Kidney failure
• Heat exhaustion
• Coma
• Death

Dehydration can literally be fatal. The risks are greatest during intense physical activity, especially in the heat. For this reason, hydration is a serious matter.

Determining Hydration Needs:

1. Metabolic rate. You need to consume 80 to 110 milliliters of water for every 100 kilocalories of metabolic rate. For example, if your BMR is 2,000, you should be drinking 1.6 to 2.2 liters of water per day as a baseline.
2. Body weight. A slightly easier way to estimate water needs is by weight. Consume 30 to 40 milliliters of water for every kilogram of weight. If you weigh 50 kilograms (110 pounds), for instance, you need at least 1.5 to 2 liters of water per day.

If you are not engaging in exercise on any particular day, two liters of water plus water from a healthy diet—this includes several servings of fruits and vegetables—is adequate for hydration. This basic formula can be scaled up for heavier individual and those exercising, sweating a lot, and down for smaller individuals.

It is also important to consider factors that change basic fluid needs:

You need to up these baseline fluid intake amounts in the following situations…

1. When temperatures are high, you sweat more and need more fluids to replenish lost water.
2. More intense and longer workouts also increase sweat output.
3. Exercising during warm weather conditions requires that you increase fluid intake even more.

Hydration Strategies

Achieving a fluid balance is all about taking in enough water to match your individual weight or metabolic rate, with respect to your activity level and environmental conditions on a given day. On any day that you are not working out or participating in an athletic event, the baseline amount of water should be adequate. For training and exercising, however, you may need more specific strategies to make sure you do not get out of balance.

How to Hydrate:

Before and During Exercise…

When working out, a good general rule is to drink 500 milliliters (about two cups) a half an hour in advance and to get in 250 milliliters of fluid every 15 minutes during the activity. The idea is to get pre-hydrated, so you start exercise in a state of having extra fluid and a good electrolyte balance. Drinking during the workout helps maintain hydration and prevent dehydration.

Rehydrating after Workouts Even with good efforts to stave off dehydration during a workout or sporting event you are likely to have lost a lot of fluids and electrolytes. The purpose of hydration post-workout is to rehydrate and to assist recovery. Without proper rehydration at this point you risk becoming dehydrated and delaying recovery.

Fluid Intake after Being Dehydrated – Rapid Rehydration…

If you do get excessively dehydrated after an activity, you need to take steps to get rehydrated as quickly as possible. It is not difficult to get to this state, especially when you misjudge the weather conditions or when the event or workout is tougher than you anticipated, and fluids are not top of mind during the activity. To rehydrate rapidly, take in up to 1.5 liters of fluid per hour. This is as much as the body can absorb, so drinking more than that will not be useful.

Some situations in which it is important to rehydrate at this rate include: 1)In between events during a long tournament. 2)After an intense workout in hot conditions. 3)After intentionally dehydrating for a body sport weigh-in.

For most people who are not exercising intensely, water and a healthy diet are adequate for maintaining good hydration. For athletes, on the other hand, and for your clients if they are pushing hard on a race day or during a heavy training session, water does not quite cut it.

Electrolytes are the minerals in our bodily fluids that conduct electrical signals and assist in a lot of other important functions. As with fluid balance, you need to maintain a balance between electrolytes in and electrolytes out. When you sweat a lot, you lose water as well as electrolytes, so in any situation in which you are training, performing, or just working out, you need to include electrolytes in fluid intake. A good sports drink likely provides what you need for electrolytes during training and events, but generally you should aim for six to eight percent electrolytes in a fluid for the best results.

Water performs several important functions in the body:

Dissolves and transports minerals, vitamins, and other important substances throughout the body.

Speeds up the breakdown of food and absorption of nutrients.

Lubricates our eyes, joints, spinal cord, and other areas of the body.

Regulates body temperature.

Helps catalyze chemical reactions in the body.

Sport Drinks provide additional vitamins and minerals…

From Morning to Night

The start of the day:

1.) After drinking water brush your teeth, throw on your gym clothes, and head to your personal prayer room. Give the first time of your day to God through prayer, devotional-meditation and studying the word of God.

2.) Kitchen time fixing Healthy meals including protein, carbohydrates, and healthy fats. (Never workout with a empty stomach)

Eat a Protein-Rich Breakfast

I Encourage you to at least 15 to 20 grams of protein in your first meal of the day. This gives you a great start to stay satisfied during workout. Always keeping in mind protein, carbohydrates, good healthy fats are dependent on your BMR calories daily intake, this a specialist can help determine.

3.) Grab your extra water bottle, sports drink and begin with exercise rather at home or gym.

Getting through the day: Lunch-Snack-Dinner

Planning meals ahead of time is a great way to develop and stick to good eating habits. It begins with making, Smart Choices at the grocery store. Be sure to put together a healthy lunch snack and dinner in the morning before heading out the door.

4.) At work the proper planned meals will eliminate the chance of making unhealthy food choices at a fast-food restaurant or an office vending machine. The same holds true for a snack. Bringing along a piece of fruit or some nuts for healthy calories can reduce the urge to buy a pack of chips or a candy bar in the afternoon.

5.) Enjoy Some Sunshine

Vitamin D is the obvious benefit of getting some sun at any time of the day, but morning sun has its importance. Sunlight stimulates hormones, which are made up of amino acids, the building blocks of protein. Having breakfast on the patio or going for a morning walk or run will help boost your metabolism.

6.) End your day as mentioned with prayer, time with God.

Other Helpful Points

Keep a Food Journal

Keeping a journal is a strong deterrent to doing the wrong thing.

Get Eight to Nine Hours of Sleep

Lack of sleep can lead to a reduction in productivity, be it on the job or in living a healthy lifestyle.

Drink a protein shake before bed 10 gm to 15 gm.

Protein shakes are usually composed of protein in forms that are quickly and easily broken down.

Keeping a Food Journal

Being aware of what is going into your body is one of the best ways to develop healthy eating habits. As a personal trainer and nutritionist we should review our clients food intake occasionally to help pinpoint opportunities for better choices.

What Should I Write in a Food Journal?

When it comes to a daily food log, the quantity of information is not as important as the quality of information. So, let us take a moment to talk about how and what you need to track.

1. Time

What time of day you eat the most calories? How often do you eat?

2. Environment

Where were you? Who was with you? Did someone pay for your meal?

3. Emotions

How were you feeling at the time?

4. Ingredients

When cooking at home, track each ingredient and simply divide by the number of servings to determine your total intake

5. Condiments

Peanut butter, mayonnaise, dressing, etc. It is easy to underestimate the serving size of these toppings.

6. Water

You can track this or leave it out, it depends on your goals.

7. Exercise

You do not have to track your physical activity but remember that your “net calories per day” will be the most important factor in improving or maintaining your body composition the healthy way.

How to Log Your Food:

(Here are a few tips to make food logging a better experience)

• Log Food as You EatAgain, bringing awareness to your eating habits is important. When your favorite foods are set in front of you, it is easy to forget about your goals and just dig in. So, pause, take a deep breath, whip out your food log, and write it down.
• Take a PhotoTake a photo of your plate—with your hand in the photo, palm up. Why? Measuring portion sizes is tedious, especially if you’re short on time.Portion size of protein is visually about the size of the palm of your hand, between 20 and 30 gm. You can also measure carbs with a cupped hand and servings of fat with your thumb.
• Set up a routine for a daily Staying on top of things means staying on top of Developing healthy habits goes a long way toward meeting your goals and creating a holistically healthy life.

Sleep:

Proper sleep is also absolutely crucial when it comes to increasing muscle mass and improving performance.

As fitness professionals, we understand to set up for success; begins with waking refreshed and ready to take on the day. Proper sleep is absolutely crucial when it comes to increasing muscle mass and improving performance.

How Does Sleep Affect Muscle Growth?

Glucose is a type of sugar that is stored within the body and used for energy. It is, in fact, the only kind of sugar that the body can break down for energy. Any other kind of sugar that we ingest is broken down into glucose before our muscles can use it for energy. During sleep, blood glucose gets stored in the muscle as muscle glycogen. While glucose exists in other locations in the body (the blood and liver), muscle glycogen is a preferred location because it produces more energy than when glucose comes from the blood.

When you do not get enough sleep, you do not get maximum replenishment of muscle glycogen. Human growth hormone (HGH), on the other hand, is one of the primary compounds that allows muscles to recover and grow. Among other functions, our bodies need it to use the amino acids present in the protein we eat. As it happens, the time when the bloodstream is flooded with the stuff is – you guessed it – during sleep.

Without a good quantity and quality of sleep, the body simply cannot do these things well. For an added bonus, you consuming a combination of protein and carbohydrates (what bodybuilders call “mass fuel”) within 30 minutes before and after a resistance training session, you will stimulate an even greater release of HGH during sleep.

Proper sleep is vital to help you perform optimally during training sessions, boost endurance, and enhance mindset for the best results.

In the end, all of this leads to better and faster muscle growth.

Poor Sleep:

Poor Performance…

Lack of sleep will hinder energy levels and leaves us susceptible to mood swings. You might not think that “mood swings” are something we should be concerned about. However, there is enough research showing that our emotional state can directly affect our athletic performance, that it merits consideration.

Poor energy:

Probably a Poor Attitude…

Chances are that this will translate to a sub-maximal effort, poor technique, and overall poor performance. Ultimately this means you will experience sub-optimal muscle growth.

Tips for Proper Rest

• Avoid high intense activity just before bed.Performing high-intensity activities gives the body a boost of energy. Therefore, it is important that these kinds of activities are completed no later than three hours before bedtime. Otherwise, the subsequent energy-boost is likely to get in the way of a good night’s sleep.Do not forget to factor any other high-intensity activities that are part of your lives outside of the gym.
• Stay on a good sleep schedule.Though you may think he or she is getting the same quality of sleep by going to sleep late and waking up later, this is not true. These types of patterns tend to interfere with the body’s natural 24-hour cycle (also called the circadian rhythm).It really is best for us all to go to sleep and wake up at similar times every day.

Your Body:

During Sleep…

The body has a tougher time controlling the breakdown of protein during sleep. This is problematic for muscle growth because our bodies must break down proteins into their constituent amino acids before they can recombine them to make new muscle tissue. So downing a protein shake before bed can make this process a lot easier on the body.