Knowing When To Rest

Is it possible you’re over-doing it? Sometimes the balancing act of work, personal stress, and physical fitness can create the perfect storm. Identifying symptoms of overtraining is an important part maintaining a healthy and balanced lifestyle. See the physical and emotional symptoms below, and if you can relate to 2 or more symptoms it’s important you REST. 

 

Physical signs of overtraining: 

    •    Decreased performance

    •    Loss of coordination

    •    Prolonged recovery

    •    Elevated morning heart rate

    •    Elevated resting blood pressure

    •    Headaches

    •    Loss of appetite

    •    Muscle soreness/tenderness

    •    Gastrointestinal disturbances

    •    Decreased ability to ward off infection

    •    Increased incidence of musculoskeletal injuries

    •    Disturbed sleep patterns

 

Emotional signs of overtraining:

    •    Depression

    •    Apathy

    •    Difficulty concentrating

    •    Emotional sensitivity

    •    Reduced self-esteem

 

It can be hard to take a step back from training, especially if you’ve improved significantly or found a good routine. However, in the long run, you’ll be doing yourself a favor by taking 2-5 days completely off of physical activity to let your body heal and decrease your stress levels.

 

 

https://www.acefitness.org/acefit/healthy-living-article/60/493/what-does-overtraining-mean

Functional Training: Making you better at life

Whether you spend your days chasing kids or chasing PR’s, functional training is going to keep you in the game longer. Moving side to side, reaching and rotating are all part of your day to day lifestyle - not to mention balancing on one leg or utilizing one arm more than another. The foundation of functional strength training is to increase your strength and movement capacity while decreasing your risk of injury. Functional training utilizes single leg and arm exercises, as well as cardiovascular and core exercises. Movements focus on traveling forward and backward, side to side, and rotating. 

It’s no longer a question of heavy weight lifting vs. light weight lifting. If your goals are to get stronger, incorporating functional training is the right choice for you. While lifting heavier weights at a lower volume should be done with caution and proper technique, it is still possible to work in all three planes of movement, (frontal, sagittal, transverse) as well as on one leg and/or with one arm. Depending on your goals, your weights and reps may vary but the focus of your training should not. Is it making you more efficient, stronger, and decreasing your risk for injury?

A professional marathon runner, 45 year old mom of 2, and a college student trying to get in shape could essentially all do the same workout with the same exercises, with variations in complexity and weight. Strength training does not have to include new “fad” exercises, power lifting, or maxing out. It does have to include proper foundation of functional movement and progressions to improve mobility, muscular strength and endurance, while decreasing risk of injury. 

 

At Triplex, we train for life. Not only do we want faster runners and triathletes - we also want healthy parents that reach to pick up their kids without tweaking their backs. Can we help you lose weight? Yes. Can we help you get stronger? Yes. Can we help you get faster? Yes. Can we make you better at daily life activities? YES. This is functional training and why we do it!

Am I Eating Enough?

Am I eating ENOUGH?

 

Life is busy. It’s easy to get caught up in work meetings, running errands, squeezing in a workout, etc. One of the most common mistakes in maintaining a healthy weight - or losing weight- is side tracking meals. Let’s answer the common question of “Am I eating enough?”

 

First, it’s important to establish a specific goal. (ex: Lose 5 pounds in 6 months, maintain weight for race in 3 months) A timeline and measurable, realistic goal is important to keep you on track and focused. Second, its important to establish a base/starting point. Keep a food journal for one week. Weigh in, or have a friend take measurements. Record everything you eat, count total calories, carbohydrates, fats, and protein along with the times you ate or drank. This information is important in identifying when, what, and how much you tend to consume. It may be time-consuming, but its an important step in moving forward with a healthy, individualized fueling plan. Third, analyze your activity level. Are you extremely active (training 2-3 hours/day, 6 days a week), very active (1-2 hours 5-6 days a week), moderately active (45-60 min 3-5 times a week), generally active (30-45 min 2-4 times a week), or rarely active (30 min 1-2 times a week) ?

 

Once you’ve made a goal, identified a starting point, and assessed your activity, we can take a look at quantity and food group ratios. You’ll need to look over your food journal, along with your workout regimen. Take a look at the chart below and see how similar/different your logs are.

Calorie Intake Guidelines: ( Ages 31-50) 

Very Active

Male: 2,800-3,000

Female: 2,200

Moderately Active

Male: 2,400-2,600

Female: 2,000

Rarely Active

Male: 2,200-2,400

Female: 1,800

The USDA suggest the following ratios of macronutrients: 

45-55% Carbs 

10-35% Protein 

20-30% Fat

Remember that nutrition is VERY individual and will take some trial and error. Try to eat 4-5 meals/day, and prevent major hunger strikes by eating every 2-4 hours. Consult a nutritionist or registered dietician for special dietary needs or restrictions. 

Kombucha: How to make the hottest trending fitness beverage at home

Kombucha is fermented tea, made from a living bacteria combined with a sugar/black tea combination. The drink has few calories, and tons of personally-acclaimed health benefits. There are no clinical trials or scientific evidence to support the long term benefits of drinking kombucha, however the probiotic content from the bacteria in the drink is known to aid in digestion and boost immunity. Here’s how to brew it at home:

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Ingredients: 

7- 8 tea bags

1 cup sugar

13-14 cups water

2 cups starter tea or vinegar

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- Combine hot water and sugar in a glass jar. Stir until the sugar dissolves. The water should be hot enough to steep the tea but does not have to be boiling.   Place the tea or tea bags in the sugar water to steep.

- Cool the mixture to approximately 68-70ºF. Steep the tea for 10-15 minutes, the longer the tea steeps the stronger the beverage will be. 

- Remove the tea bags or completely strain the loose tea leaves from the liquid.

- Add starter tea from a previous batch to the liquid. If you do not have starter tea, distilled white vinegar may be substituted.

- Add an active kombucha SCOBY.

- Cover the jar with a tight-weave towel or coffee filter and secure with a rubber band. **Do not let the SCOBY touch any metal or the bacteria could die. Be sure to wash your hands when handling SCOBY. 

- Allow the mixture to sit at 68-75°F, out of direct sunlight, for 7-15 days, or to taste. The longer the kombucha ferments, the less sweet and more vinegary it will taste.

- Pour kombucha off the top of the jar for consuming. Retain the SCOBY and enough liquid from the bottom of the jar to use as starter tea for the next batch.

- The finished kombucha can be flavored and bottled, if desired, or enjoyed plain.

Kombucha is not a magic elixir or proven to cure any radical diseases. Drink it in moderation, and try a pasteurized, store-bought version first to test your reaction to it. 

~ Becca DeVries

The Skinny on Juice Cleanses

We’ve all heard about fad diets: Atkins, South Beach, Weight Watchers. While each method of dieting utilizes a different approach to a healthier lifestyle, we want to find what works for us as individuals. First, identify your health goal. Is it to lose 10-15 pounds? Is it to prepare for a race? Is it to cut out cravings? 

After determining your goal, breakdown how to get there. A one-day cleanse, or even a three-day cleanse won’t get you to a weight loss goal of 15 pounds, nor will it guarantee a PR. Here’s what a juice cleanse can do, however: 

  1. Provides a sense of accomplishment: Let’s face it, consuming only 5-7 vegetable/fruit juices for 1-3 day is not for the faint of heart. Mental focus may be compromised during the cleanse as the brain is fueling off of less glucose than usual, but post-cleanse individuals typically experience mood improvement and a major confidence boost.
  2. Shedding weight: It’s obvious weight loss is a result of eliminating solid food from your diet for 24-72 hours. However, a large percentage of weight lost is water weight and, if done too long, muscle mass. Most individuals gain the weight back after going back to a solid food diet. 
  3. Helps eliminate unhealthy cravings: This is purely a psychological and individual trend. There are alternatives to breaking cravings, but for some, juice cleansing is a motivating way to knock unhealthy habits. 

The bottom line is this: adding juice to your diet is a great way to try new fruits and vegetables while increasing your nutrient intake. There is no scientific backing behind cleansing. For some, results are overwhelmingly positive. For others, primarily negative. Side affects include lack of energy, headaches, and dizziness. Homemade fruit and vegetable juices provide several health benefits, and are beneficial as part of a balanced and healthy diet.        

Green Machine: 

Apples - 3 medium        
Celery - 4 stalk, large    
Ginger Root - 1/4 thumb
Lemon (with rind) - 1/2 fruit
Orange (peeled) - 1 large
Spinach - 5 handful

Combing ingredients in juicer and enjoy!

- Becca DeVries

What Do I Eat and When?

The question of the century. Most of us admit to flying blind when it comes to fueling properly in terms of food type, quantity, and time. Nutrition is always going to vary greatly from one person to the next - stick to what works for you!

Morning: MOST IMPORTANT MEAL! Eating breakfast will help you control you weight, consume less fat/cholesterol, maintain better focus during your day. Make your breakfast balanced and varied in food groups. 

  • Whole grains 
  • Protein/low fat dairy
  • Fruits and vegetables

Example: 2 eggs, 1 egg white sautéed with 1/2 cup of chopped veggies, 1 cup spinach, and 3 oz low fat cheese. 1/2 cup oatmeal mixed with 1/2 cup hot water, cinnamon, and 1/2 chopped apple and 1 T. chopped almonds. 

Snack: Based on your energy level, consume a small to moderate sized snack. Choosecarbohydrate for energy and protein to last you until lunch. Focus on hydration and portion control. 

Examples: 1 banana and 15 almonds, 6 oz Greek yogurt (plain, 0% fat is ideal), protein bar or shake; WATER 

Lunch: It’s important to find variety and balance again in your midday meal. Choose leafy greens to add bulk to your meal without killing your calories, and hearty proteins to keep you going until your next meal. Adding a portion controlled serving of healthy fat will help your body metabolize vitamins and minerals, and (hopefully) help you avoid tempting afternoon treats.

  • Leafy greens/vegetables
  • Lean protein 
  • Healthy fats
  • Whole grain carbohydrate 

Example: 2-3 cups mixed greens, 1/2 cup chopped veggies (tomatoes, carrots, etc), 6 oz lean turkey or chicken, 2 T. oil/vinegar dressing, 3 oz low fat cheese; 1/2 cup brown rice or quinoa 

Snack: Based on your energy level, consume a small to moderate sized snack. Choosecarbohydrate for energy and protein to last you until lunch. Focus on hydration and portion control. 

Examples: 1 banana and 15 almonds, 6 oz Greek yogurt (plain, 0% fat is ideal), protein bar or shake, WATER 

Dinner: As your day comes to a close, avoid choosing food based on the stress you experienced. Continue to add variety amongst the food groups. Try to keep your evening meal smaller, but balanced. 

  • Whole grain carbohydrate
  • Lean protein 
  • Colorful vegetables
  • Healthy fats 

Example: 6 oz grilled chicken, fish or pork with 1/2 cup brown rice and 1-2 cups sautéd zucchini, peppers, and mushrooms. 

Snack: (optional) Typically, this optional meal is for those who train at night, or are in a loading phase of training. If you need a post evening meal calorie intake, choose something light, but calorie dense to fill your needs without sending your body to bed digesting a large quantity of food. 

Examples: Greek yogurt (plain, 0% fat is ideal), apple with 1 T. peanut butter, protein bar or protein shake.

~Becca DeVries 

How To Say NO.

It’s hard to turn people down. Most of us tend to be people-pleasers and, as a result, we find ourselves overwhelmed and stressed. ’Tis the season for holiday parties, shopping, entertaining, etc. While we encourage you to be pure in heart and boast holiday cheer through good deeds, we also encourage you to find balance-which sometimes means letting yourself off the hook. Here’s how to avoid getting bogged down in the next month. 

  1. Be honest. Before responding “Yes” to an invitation or agreeing to a favor, slow down and communicate your schedule. “Let me double check my calendar and get back to you!” is a more realistic response. If you can’t take something more on, say so. 
  2. Let go of guilt. Often times we feel guilty turning down the chance to help out, which isn't a bad thing. Guilt is, however, unproductive and leads to making commitments we can’t always keep. Rather than taking the guilty path to disappointment, keep your priorities straight. If you can’t wrap presents for your friends and babysit Susie’s kids, it’s ok to say so. Overcommitting won’t help either party. 
  3. Say it straight. Avoid being vague as a result of feeling bad about saying no. Instead of saying, “I wish I could attend, I want to be there.” Reply with “I appreciate the invitation, but I’m committed to spending time with my family this Saturday.” People see through a weak response, so save yourself further explanation and put it on the table from the start.
  4. Reply with grace. Start with a compliment or flattery that is fits the situation or event. Proceed to your response and always thank the recipient for the chance to help or invitation. After encouraging the individual, take the conversation away from the subject in a smooth manner. Example: “Jill, you’re an awesome volunteer! I can’t help with the fundraiser this week because I’m taking time for Christmas shopping with my kids, but thank you for thinking of me! Keep rocking, those kids appreciate you! Will I see you at Triplex next Tuesday morning?” 
  5. Don’t cave. Saying “No” from the beginning is a great start, and some people won’t take no for an answer. Be firm, you're not a doormat, and no one has the right to hold your priorities over your head. Be strong. :) 
  6. Diet. It’s equally, if not more, challenging to turn down holiday treats and goodies. It’s as simple as saying NO when it comes to all the temptations of the season. No special trick, new diet, or fun fact will keep you from staying disciplined. Remember your goals, be mentally tough, and say no to overindulgence. 

Decrease your stress levels and stay focused on being balanced this year. Happy Holidays!

~Becca DeVries

Mathematics and Macros

Mathematics and Macros 

 

Whether you participate in fitness classes, run recreationally or are training for an Ironman, your diet is vital to optimum performance.The number one thing to remember when working with diet: Everyone is different. It’s going to take some experimentation to figure out the ideal plan. What works for you may not work for your training buddies, even if they are similar in anatomy. Share advice and tips, but remember your goals are unique and so are you. A good diet should reflect your individuality. 

 

No one likes doing math…unfortunately, it’s necessary in determining a successful nutrition plan. First, figure out your current weight. Second, grab a calculator and a notepad. We’re going to cover carbohydrates, protein, and fat intake based on your weight (in kgs) and give you some goals to hit. 

Keep in mind, longer training sessions require higher carbohydrate, protein, and fat intake. 

 

Carbohydrates: Your body’s #1 source of energy. Carbohydrates come in simple (fruit, dairy, candy) and complex (whole grains and starchy veggies) forms. 

Endurance athletes: 2.3-5.5 grams per kg, based on training load. 

Example: 150 pound (68.2 kg) athlete should consume 156.8 - 375.1 grams of carbohydrates daily. 

Active adults: Follow the same guidelines. Carbohydrate intake may not be as significant as endurance athletes, so start on the lower end of the scale, and increase as needed based on energy level and/or on rigorous training days. 

 

Protein: Key for muscle growth and repair, protein is available in animal and plant based sources. 

Endurance athletes: .5-2.2 grams per kg, based on training load. 

Example: 150 pound (68.2 kg) athlete should consume 34.1 - 150 grams of protein daily 

Active adults: Follow the same guidelines. 

 

Fats: Fats come in saturated and unsaturated forms, and are important for absorbing nutrients. Fats are also a back up source of fuel for the body. 

Endurance athletes: .5-.8 grams per kg

Example: 150 pound (68.2 kg) athlete should consume 34.1 - 54.5 grams of fat daily 

Active adults: Follow the same guidelines.

 

It may be a pain in the butt, but track your intake for a day and see how you line up with these recommendations. Analyze your results, do you need more protein for better recovery? More carbohydrates when you’re feeling sluggish? Follow your gut, literally, as far as what feels good and helps you perform in workouts best. Remember that adjustments will most certainly need to be made as you increase/decrease your training and load intensity. 

 

For more information and guidance, seek support from a dietician or nutritionist. 

 

- Becca DeVries

Attack Of The Holidays

Attack of the Holidays: How to fight the extra pounds and stay on track in the gym this winter.

 

It starts with Halloween candy and ends with Valentine’s Day treats. For three and a half months, we battle oversized portions, sweet deliveries, and holiday parties. Every excuse to skip workouts surfaces and, before we know it, the winter blues set in. It’s a slippery slope. 

So, what are you going to do? 

This year is your year to take action and stay one step ahead. Triplex and BTB are here to help keep you motivated and on track. Our game plan: plan, prepare, perform. Let’s break it down.

 

Nutrition: 

The average individual typically only gains 1 pound during the holidays. Overweight individuals typically gain between 3-5 pounds during the holidays. The real problem is the weigh stays on, and the unhealthy habits we start during the holiday season tend to stay with us throughout the year. Year to year the weight stays on and, before you know it, you’ve put ten pounds on. Discipline with portions and food choices is the best prevention of bad habits and consecutive weight gain. Here’s a quick guide to help you stay disciplined:

  1. Plan ahead. If you know you’re attending a party that afternoon or evening, make sure you have a balanced breakfast and lunch. Stack up on protein, and avoid going to the event hungry. If possible, offer to prepare a dish you know you’ll be ‘safe’ consuming. 
  2. Limit yourself. Stay away from rich, fatty, fried foods. Opt for herbs and spices instead of salty and refined. If there is a dish you absolutely cannot go without, split it with someone. Moderation!
  3. Stay hydrated. Drink plenty of water before and during social events. Try drinking water between alcoholic beverages to limit your calorie intake. 
  4. Be disciplined. The bottom line has been, and always will be, that you can’t intake more than you output. 

Fitness:

While it’s easy to wait till January 1st to make resolutions, the truth is you’re goals will only be harder to reach the longer you wait. To battle the waistline bulge and winter blues, we’ve got some tips on how to get after sooner rather than later. 

  1. Accountability. Schedule an early workout with a friend, whether it’s a sunrise run or 5 am class at Triplex, it’s important to keep your body tuned up during the hard winter months. It’s not nearly as easy to skip a workout if a buddy is waiting for you. 
  2. Set a goal. Whether it’s a weight loss/maintenance goal or race, pick something to strive for and achieve come springtime. Having an incentive will help keep you on track and in shape.
  3. Invest in coaching. We’ll keep it fresh, help you stick to your program, and encourage you. Susan’s running plan will ensure your success in finishing a race, and Kyle’s training program will ensure you get stronger and leaner. Teamwork makes the dream work! 
  4. Just do it. There's only one way to stay in shape, you have to do the work to be successful! Nothing can replace hard work. 

 

We want you to enjoy this holiday season. In fact, we want you to become a better, stronger, faster version of you, regardless the time of year. Plan, prepare, perform. Cheers to being a step ahead in 2017.

 

- Becca DeVries