Is Exercising Before Bedtime a Bad Idea?

Some people find evening workouts as spiritual enlightenment.  For others, it’s just a necessity.  Some of us have long days, so the only time we can sweat is in the evenings. Is it a perilous move to incline your heart rate just a couple hours before bed? The answer is NO.

So why doesn’t exercise, which can feel as stimulating as a cup of coffee, disrupt our sleep goals?  Most people experience a drop in those stimulating hormones like cortisol and adrenaline within an hour or so after their workout.  This puts the body in that relaxed, ready-to-sleep state.  Loose muscles and a dropping body temp can relax you as well.  So while you probably don’t want to get in bed a half hour after exercising, most people can get solid shuteye if they lay down an hour or two later.

However, everybody reacts differently to working out. Some people simply have a hard time winding down after an evening workout, especially if they just kicked butt or were doing something super stimulating. If late night sweats give you a pick-me-up, skip it.  If you’re don’t normally sleep well or if you struggle with insomnia, a morning or early evening workout might be your best shot at retrieving some of those lost z’s.

There are other plenty of bonuses to evening workouts to consider.  They can keep you from overindulging or drinking after work, and they’re a great way to release any tension that’s built up at your nine-to-five. Just make sure you’re eating enough and hydrating sufficiently so that you don’t wake up in the middle of the night with a rumbling stomach after burning all those calories.  Having a small protein snack before bed can help.

Whatever workout period you prefer — morning or evening — the key to better sleep is regularity. If the thought of waking up before the sun rises to exercise and still get to work on time stresses you out, don’t force it. Do what works best for your schedule, character, and mindset. The rarer probable excuses you can give yourself for missing workouts, the better.

If you’re deciding between getting a workout in or spending another hour under the sheets, ponder how good you’ve been lately at scoring those recommended eight hours of sleep. If you’re someone who typically gets enough sleep, then it’s okay to put that hour towards sweat once in a while, but if you’re in a shortage, stay in bed. Rest is vital for a strong body.

Why You Turn to Food When Stressed

We have all had “those” days:  Your morning starts by spilling coffee on your pants.  You have to change, making you late for work.  Then, you get pulled into a meeting you certainly weren’t prepared for and realize you also forgot your gym bag at home.

After a day like this, some people turn to comfort food while others decompress by sweating it out.  Why is that the case?

It has a lot to do with hormones and psychology.  In order to comprehend how your body reacts to stress, you need to understand how these elements come into play.

When facing acute stress, your body is thrown into “fight or flight” mode.  Your endocrine system starts pushing out adrenaline, which puts eating on hold.  However, if this level of stress continues for too long, these hormones will cause some severe damage, so your body needs to calm down, or at least shift to a set of hormones better suited for long-term stress.  It does this by releasing nor-adrenaline and cortisol. 

So does chronic stress makes you desire fatty, sugary foods?  Since these foods have more calories—and more calories means more energy to handle your nerve-racking task—some research shows cortisol can make you crave them.  Nonetheless, you also yearn for these “comfort foods” because you (and your body) know they make you briefly happier.

If stress keeps you from sleeping well, then there’s another hormone that can wreak mayhem on your appetite.  Sleep deprivation is associated with higher levels of the hormone ghrelin, increased hunger, and higher BMI.  Even a single night of sleep deprivation seems ample to increase ghrelin and hunger.  Being sleep deprived fuels the production ghrelin, and it declines the levels of leptin (which tells you to stop eating). 

Yet, in times of stress, some people consume comfort food, while others don’t eat much at all.  These responses have a lot to do with how you’ve been conditioned to deal with stress.

When your brain is exhausted or stressed, it wants to follow the trail of least resistance.  So, if at some point, you taught it that cupcakes and ice cream cheer you up; you’re going to look for them when you’ve had a rough day.  Nonetheless, the same goes for a workout.  People have a tendency to default on habits during stressful circumstances because they’re safe and soothing.

So, how can you use this data to your benefit?  When you’re not in a state of stress, begin to reprogram what you turn to for comfort.  Preferably, something that doesn’t come in the form of cookies and French fries.  For me, it was exercise.  It took years, but when I’m stressed, the first thing my body wants to do is light weights.  If that doesn’t sound like something you would choose over donuts, consider yoga or taking a stroll in the park.  These activities decrease cortisol levels, and they can also just make you feel well.

Are YOU ready to STOP your stress eating?  Contact me if you'd like help with this.  I'd love to do a FREE health consultation with YOU!

~ J. Lynn

When you find a GIRLFRIEND who is like GOLD to you, YOU’RE BLESSED!

I am lucky enough to have a girlfriend who I can be my absolute weirdest self around because I feel free enough to do and say whatever the hell I please in her company.

She knows my heart and soul.  She is always on my side and is the first one to defend me but also the first one to tell me when I’m wrong, because she wants the best for me and wants me to grow.

We bring out the best in each other, without trying.  Our walls get ripped down.

We’ve never had a dull afternoon when we are in the same room. Put US together and it’s a whole bunch of crazy that’s actually amazing.

She is always prepared to bail me out of potentially awkward or boring situations, or to save me from the creep at the bar.

She doesn’t hold back to keep the peace at any cost.  Instead, she will risk a fight in order to tell me what I need to hear.

She tells me whenever something is holding me back, even if it's me who's holding me back.

The least amazing situations don’t seem so shitty when I’m with my best friend because we can identify the memories being made while the frustrating things happen & that’s enough to make me smile.

I am so thankful for your never-ending encouragement and love. 

Loyalty and unconditional love is hard to find so make sure you let your true friends know you care! In order to maintain your health, you need support.  Having good friendships create happiness and joy in your life.  

FIND YOUR TRIBE!

~J. Lynn

8 Vital Gifts for Individuals Who Meal Prep

Have you noticed friends who always have a container of baby carrots or almonds placed in their bag, who pack their lunch every day? These are the meal preppers in your life.

Meal prep is a trend in the fitness world that is making it easier for people to stick to their nutrition goals. When people make a week’s worth of breakfasts, lunches, dinners, and snacks ahead of time, it means that a healthy meal is always within grasp. There is never a need to head to the drive-thru when dinner is already prepared, or push quarters into a vending machine when healthy snacks are packed and ready to eat.

Having the right tools makes the job quicker and easier. Show the meal prepper in your life that you support their goals with a gift that will simplify their life. Here are some thoughtful gifts that they 

will love.

Wide-Mouth Mason Jars

Not only are Mason jars absolutely trendy, their upright shape makes them particularly nice for storing salads. When you place the dressing at the bottom of the jar, and the greens at the top, nothing gets soggy! Wide-mouth jars are the easiest to use for meal prep. 

Silicon Muffin Pan

Egg cups, oatmeal cups, and healthy muffins are perfect for meal prep because they store well and it’s easy to make a week’s worth of breakfasts or snacks all at once. Foods pop right out of them, and they’re a breeze to clean.

A Good Blender

A person who meal preps uses a blender to make smoothies, soups, and salad dressings, just to mention a few. The Nutribullet is my recommendation.

Multi-Cooker

Why buy a separate rice cooker, slow cooker, steamer, and pressure cooker for meal prep, when this wonderful appliance does it all?

Glass Food Storage Containers

Numerous days of meals necessitate a lot of food storage containers. Any meal prepper will be pleased to receive glass containers with leak-proof lids.

Hard-Boiled Egg Cooker

Hard-boiled eggs are a superb, inexpensive protein for meal prep. But boiling eggs in water, though simple, requires attention and perfect timing. This extra-large hard-boiled egg cooker from Cuisinart makes it easy to cook enough for the whole week.

Spice Kit

An assortment of seasonings makes it a lot easier to eat chicken or fish every day and not get bored. They make things taste good without adding calories, and you can use a different flavor for each meal.

Salad Spinner

When making salads several days in advance, it’s important that lettuce doesn’t have excess moisture, or it will wilt.

That's all for now .... I am sure YOU would love at least one of these gifts!

~ J. Lynn

5 Antidotes for Late-Night Cravings

Have you been told that nighttime eating is out of the question or that every calorie consumed after a certain hour mysteriously turns to fat? Our metabolism does slow down at night — but not completely.

There is nothing wrong with eating after dinner if you’re actually hungry. The question you need to ask yourself is— Am I certainly hungry?

Late-night cravings are common in people who don’t eat enough during the day.  If you are someone who restricts during the day and saves most of your calories for the evening meal, then you will have a difficult time not eating after dinner. If you make sure your breakfast and lunch are rich in protein and fiber and low in sugar, and you may not want late-night snacks.

Consider the following tactics when your tummy is dissatisfied:

      Examine Your Hunger

Does your stomach really need something, or is your appetite all in your head? Often the transgressor is an emotional trigger, boredom, or pattern. Ask yourself these questions to determine your trigger:

·         What kind of mood was I in?

·         Was I bored?

·         Was I stressed?

·         Was I sad about something?

Diversion often helps. Create a list of tasks that don’t involve food — organizing your desk, emailing    a friend, doing a load of laundry. When a craving attacks, do something from the list.

Reflect on Your Cravings

Before you grab a snack, take a few moments to center yourself. If you focus your attention on each area of your body, observing and accepting feelings and sensations, it should keep your cravings from escalating. Meditation can reduce binge eating.

Drink Some Tea

Tension often triggers late-night snacking. Instead, pour a cup of decaf herbal tea. It’s soothing and it fills your stomach. Pick a flavor you enjoy that you’ll look forward to drinking. Some may even help you sleep.

 Eat Dessert

If you tend to desire dessert at night, finish your dinner with a low-calorie sweet treat. This will help deter you from indulging later on a search for sweetness. Try eating  a handful of frozen grapes or strawberries.

 Eat More Protein

Sometimes you really are justifiably hungry in the P.M. because you didn’t eat enough earlier in the day or you trained hard enough for your muscles to need more fuel for recovery. A high-calorie nighttime meal isn’t the answer, but a prescribed amount of protein is. Just keep the snack below 150 calories. 

By using these tactics, I have been able to cure my late-night cravings. I hope the same for YOU!

~ J. Lynn