Monday, March 4, 2013

march to fitness muscle up monday

I'll admit it: the gym intimidates me.  That intimidation plus time constraints kept me away for too long.  When I was younger, I was always playing outside, dancing, doing Pilates, and going on little adventures.  I never learned how to work out at a gym.  Since the gluten diagnosis, my core has gotten weak.  Between work and school, I didn't feel like I had the time or energy to dedicate to the gym or my solo workouts.  I'd get in a decent routine and noticeably feel better, then I'd let something totally throw me off track.

This month as I get my booty kicked by my new trainer (who is a kick-boxer and a 2nd degree black belt in karate), I'm going to do a fitness series on Mondays.

Some tips:

  • Consider working out with a partner or a trainer.  Studies show that you're more likely to stay on track if you have someone pushing you and doing the exercises with you.
  • Eat a light meal 1 hour to 1 1/2 hours before your workout.  This gives you energy, calories to burn, and helps avoid a blood sugar crash.  Workouts require fuel.  As my trainer said, "You wouldn't start off on a roadtrip on a quarter tank of gas, so don't do it to your body!"
  • Try a pre-workout supplement if you'd like a little extra oomph for your exercising.  (I will review some gluten-free pre-workouts on March 11.)
  • Within thirty minutes of finishing your workout, consume protein to help your muscles recover.  Choosing a protein shake will help.  Resistance exercise breaks down muscle, and your body needs amino acids and protein to repair and build it.  Protein also helps build enzymes that allow the body to adapt to endurance exercises.  (I'll discuss gluten-free protein bars on March 18 and drinks March 25.)
  • Drink water and stay hydrated!  Avoid drinking your calories.  
I've got my homework cut out for me.  In the meantime, happy eating!


  1. I love your ideas! I also like doing my own fitness routine at home, and don't need a partner to keep me going. My daily 25-minute routine involves Yoga and/or Pilates and aerobics. There's no real strength training. For a woman who's admittedly past prime, but not overweight, what would you suggest as a low-impact strength training exercise that I can add to my routine, maybe switching it out with the aerobics every other day?

  2. I want to increase my stamina and muscle body growth. Pleas help and recommend some preworkout supplements. I am waiting for your valuable responses!!