I have previously mentioned that my training program is based on the principles of Stu Mittleman "Slow Burn". Today I wanted to share with you what training I did today. During my lunch break I went down to the gym (yes I am one of those lucky people that get to go and enjoy the gym on their lunch break) for a treadmill session. In Stu's book he describes how to find what he calls the MAP zone which is based on your heart rate and your level of fitness. It is a heart rate zone where you feel comfortable, flowing and can easily hold conversations. Personally for me this zone is based on heart rates 124 to 144. In this zone you can run or walk; do what you feel like at the time and what keeps you within the heart rate zone. In the beginning you are more likely to do walking and with time you will be able to progress to comfortable running, where you will be getting faster and faster. The amazing thing that I have found is that whenever I do one of these sessions I end up having so much more energy than before and feeling fantastic. For me such a session is great during lunch time because it means I am off to a great start into the afternoon of my day.
I generally tend to do a bit of a mix of running and walking in these session which I also did today. My speeds today varied anywhere in between 7-8.5km/hr. My walking I did in between speeds 6-6.5km/hr. Usually I do anywhere between 3-4 of these sessions during the week. With time of training like this you will find yourself looking forward to these sessions more and more because they make you feel so great and you get enjoyment out of it; which is ultimately what exercise should really be about. You will be able to stick with something that you enjoy for the long run creating long lasting great results. You can translate this I am sure into any other type of exercise. I would recommend doing some form of exercise you are passionate about and enjoy which is one of the most important "ingredients". Plus of course you will become so much healthier and happier; bonus!
When I got home today I also felt like dancing so I took out one of my Zumba 20 minute express DVDs and just started dancing away in my lounge. Dancing is another of my passions; I find it lifts my spirit and I love moving to the music. So you can see I don't limit myself in my exercise or training; I do what I enjoy and love!
Quote for the day :
For true happiness, look within yourself. It's difficult to be happy if you rely on outside resources.
- K. D. Harrell -
Showing posts with label Stu Mittleman. Show all posts
Showing posts with label Stu Mittleman. Show all posts
Monday, October 31, 2011
Saturday, October 22, 2011
On Nutrition for training....cutting out highly processed sugars
As mentioned in my earlier post I have decided to follow Stu Mittleman's principles from his book Slow Burn (Burn Fat Faster by Exercising Slower). Stu places a lot of emphasis on consuming many vegetables and cutting out highly processed carbohydrates (such as breads, pastas and baked goods) as well as cutting out highly processed sugars and coffee.
Highly processed sugars, and brown sugar does also fall into this category, drain our natural energy and also have a detrimental effect on our health. The problem nowadays is that sugar is in almost everything such as sauces, breads, juice or even salad dressings. We have become so dependent on sugar and most of us rely on it to obtain our daily energy. But that does not mean that it is actually good for us. Sugar has been proven to deplete our bodies of essential vitamins and minerals such as b vitamins (energy metabolism and red blood cell production), magnesium (thinning of blood, energy production, activating enzymes, helps your body to burn fat and sugar) and chromium (necessary for sugar and fat metabolism). The bottom line is if you eat highly processed sugars you will ultimately weaken your body's immune system and this will foster a breeding ground for viruses, fungi, bacteria and yeast.
Sugar is acid forming in our bodies whereas our body requires an overall slightly alkaline balance. Too much acid can cause poor digestion, constipation, diarrhea and problems with bowel movements, all of which can lead to weight gain. However it can also affect mental faculties and can affect your ability to for example think clearly or remain focused and can lead to forgetfulness. Your body will easily experience pains and nagging that just never seem to go away.
Another shocking aspect is that too much acid can weaken your bones! Once you throw out the acid/alkaline balance in the body your body will use calcium from the bones in order to neutralise the acids in the blood! And milk might not be the solution to this problem either because your body converts lactose into lactic acid in your body which again results in your body taking calcium from the bones to restore balance in the blood.
This is in a nutshell why I have decided to cut out highly processed sugars. The only sugar that I occasionally now use is Rapadura sugar. Rapadura sugar is dried cane juice and therefore still contains all the minerals and vitamins which makes it a much better choice for your body. (I purchase mine from Eclipse Wholefoods in bulk to make it more affordable at approximately $6.50/kg).
Wherever possible I have also decided to use dried fruits and fresh fruits to sweeten my food in for example raw food recipes that I prepare.
Highly processed sugars, and brown sugar does also fall into this category, drain our natural energy and also have a detrimental effect on our health. The problem nowadays is that sugar is in almost everything such as sauces, breads, juice or even salad dressings. We have become so dependent on sugar and most of us rely on it to obtain our daily energy. But that does not mean that it is actually good for us. Sugar has been proven to deplete our bodies of essential vitamins and minerals such as b vitamins (energy metabolism and red blood cell production), magnesium (thinning of blood, energy production, activating enzymes, helps your body to burn fat and sugar) and chromium (necessary for sugar and fat metabolism). The bottom line is if you eat highly processed sugars you will ultimately weaken your body's immune system and this will foster a breeding ground for viruses, fungi, bacteria and yeast.
Sugar is acid forming in our bodies whereas our body requires an overall slightly alkaline balance. Too much acid can cause poor digestion, constipation, diarrhea and problems with bowel movements, all of which can lead to weight gain. However it can also affect mental faculties and can affect your ability to for example think clearly or remain focused and can lead to forgetfulness. Your body will easily experience pains and nagging that just never seem to go away.
Another shocking aspect is that too much acid can weaken your bones! Once you throw out the acid/alkaline balance in the body your body will use calcium from the bones in order to neutralise the acids in the blood! And milk might not be the solution to this problem either because your body converts lactose into lactic acid in your body which again results in your body taking calcium from the bones to restore balance in the blood.
This is in a nutshell why I have decided to cut out highly processed sugars. The only sugar that I occasionally now use is Rapadura sugar. Rapadura sugar is dried cane juice and therefore still contains all the minerals and vitamins which makes it a much better choice for your body. (I purchase mine from Eclipse Wholefoods in bulk to make it more affordable at approximately $6.50/kg).
Wherever possible I have also decided to use dried fruits and fresh fruits to sweeten my food in for example raw food recipes that I prepare.
Wednesday, October 19, 2011
2012 ING New York Marathon & the Heart Foundation
My newest goal is to run the New York Marathon in 2012 to raise $15,000 for the Heart Foundation!
After completing the Perth City to Surf Marathon, I am now in love with running and was looking for a new goal when I found out about the fundraising for the Heart Foundation. Another one of my passions is health and nutrition which makes this the perfect combination and I am so looking forward to the year ahead!
To date we have raised $1,126!
I did a few morning teas; one at my mum's work and one at my work. Manuel and I also went to the flea markets after we cleaned out our house, which not only gave us a lot more space but raised us approximately $500 for the Heart Foundation. Also quite a lot of people have donated using my fundraising website Every Heart Beat Counts
Manuel has been getting a lot of free stuff on gumtree which we are planning to take to the flea markets again on this coming Sunday 23 October 2011 in Karrinyup to raise more funds for the Heart Foundation!
Please feel free to contact us if you have anything that you no longer need that we could use to raise funds for the Heart Foundation!
I have also started with my training again and I will be following a different training schedule (by Stu Mittleman) and method this time around. I will be sharing more information on this in my coming posts. I have also put together a plan for my nutrition to make even more positive changes in my life!
After completing the Perth City to Surf Marathon, I am now in love with running and was looking for a new goal when I found out about the fundraising for the Heart Foundation. Another one of my passions is health and nutrition which makes this the perfect combination and I am so looking forward to the year ahead!
To date we have raised $1,126!
I did a few morning teas; one at my mum's work and one at my work. Manuel and I also went to the flea markets after we cleaned out our house, which not only gave us a lot more space but raised us approximately $500 for the Heart Foundation. Also quite a lot of people have donated using my fundraising website Every Heart Beat Counts
Manuel has been getting a lot of free stuff on gumtree which we are planning to take to the flea markets again on this coming Sunday 23 October 2011 in Karrinyup to raise more funds for the Heart Foundation!
Please feel free to contact us if you have anything that you no longer need that we could use to raise funds for the Heart Foundation!
I have also started with my training again and I will be following a different training schedule (by Stu Mittleman) and method this time around. I will be sharing more information on this in my coming posts. I have also put together a plan for my nutrition to make even more positive changes in my life!
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