The Why and How of Working Out Twice per Day

If you are looking to increase your weight loss or workout results, working out twice per day just might be your golden ticket. When you workout multiple times in one day, you are giving your metabolism multiple jump starts that will help increase the carbs burned, muscles developed, and overall physical fitness. Multiple workouts per day really is a win-win and could be the difference between a successful weight loss regimen and the dreaded plateau phase. 

That being said, there are some dangers of working out multiple times per day. The first, of course, being fatigue to the body. When we overwork our bodies, we can risk getting muscle fatigue and overuse along with all the not-so-fun things that go along with it. If you begin having muscle aches, uncontrollable shaking, or extreme pain, you are overworking that body. To avoid this costly error, it is best to complete one heavy and one light workout per day.

It is especially important to slowly increase your workout regimen. Those that are already extremely physically fit will have less of a problem jumping in to double workouts than those who are not. Be sure that you are listening to your body and not having any single workout be longer that 90-minutes. Keeping workouts shorter will also decrease the risk of workout burnout which could happen twice as fast if you are working out super hard and twice as often.

A great equation for double workouts is to workout between 4-6 days of the week with one hard and one light workout per day. This will give your body plenty of rest time to recover and still keep you on track for all those incredible fitness goals. My favorite way to do this is one cardio workout that increases my metabolic rate at the beginning of the day and one toning workout towards the end- preferably before a big meal like dinner.

By doing one cardio workout and one lighter workout you will be increasing your metabolic rate twice in one day (the big one coming from your cardio session), toning muscle along with burning fat, and increasing physical fitness without increasing the risk of physical injury. This is also a great way for those training for a race to get more results from there workout regimen in less time. Run training twice in one day can be detrimental to the body, but, run training once with a recovery training later in the day can, actually, improve race times while decreasing time needed between long runs.

Now, for after the workouts. What we do to our bodies' directly after a workout can have as big an impact on our physical fitness as the workout itself. Keep your metabolism going strong by eating a post workout snack rich in proteins and complex carbs. These are exactly what the body needs to recuperate and continue the positive effects of the workout the whole day through.

Here is an article all about what to eat before, during, and after a workout.

Likewise, it is important to increase the amount of water you are drinking since you are increasing the amount of hydration your body needs. A good rule of thumb for me is to increase my water intake by 20% to 40% on double workout days depending on the duration and intensity of the workouts. Days where my workout includes a 10-minute toning and 3-mile run will need less hydration than a hot yoga session and a jog.

Working out twice in one day can turn fitness goals into fitness realities faster and decrease risk of injury. This also means that the workouts can be less intense or shorter while still having the same effect. Just be sure you are being smart while getting fit. Plenty of the proper nutrients from your daily diet and a good multivitamin along with lots of water are vital for this step-up in your physical fitness. My favorite vitamins are those that are 100% organic and have all the daily nutrient content in them already. These are my go-to and they are buy one, get one free for September!

What is your biggest workout tip?

The Pros and Cons of Drinking Coffee

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Coffee is great and the hoard of Starbucks receipts you could find in my purse at any given time would not argue that fact. But, for as good as coffee is, it has also been getting pretty mixed signals for the health world. Sure, the sugars, creamers, and flavors that are just more sugar are not great- Well, actually, they are quite bad- but, what about coffee itself. If you are one of those highly disciplined people out there who never touches a Starbucks drive-thru or coffee creamer with a 10-foot pole, there is a pretty good chance you are doing quite well since most of the pros for coffee are when it is in it's purest form. 

Go ahead, give yourself a pat on the back all you black coffee drinkers. Now, go on and read the good, bad, and ugly of that cup of jo.

Brain Health

Pros

One of the biggest, and best, pros to drinking coffee is the brain health that comes along with it. Researchers from some of the leading Universities have found that coffee increases memory retention and also decreases our risk of dementia and Alzheimer's disease. This is because, like all plants, coffee has phytonutrients and antioxidants that fight free radicals in our body. Free radicals are the things that reduce cell production and harm our DNA and include UV rays, carcinogens, and even the air we breathe.

What is even more incredible is that coffee has been found to actually repair damage to our DNA. This means that our DNA has fewer errors in reproduction and stays longer for longer (all about those telomeres). Keeping our DNA healthy also goes a long way for reducing our risk of cancer. Specifically, coffee helps reduce the risk of brain cancers.

Heart Health

Pros

The antioxidants found in coffee are not just for the brain. Turn's out, that they also reduce inflammation in our arteries and can lower our blood pressure. Both of these being extremely great for that ticker. The reduction of swelling in the arteries decreases one's risk of a stroke. the Nitric oxide found in coffee may also increase the diameter of arteries, lowering blood pressure and the risk of heart disease.

Cons

With all these great pro's, the only con to drinking coffee for a healthy heart is the caffeine. The caffeine found in coffee regular will actually negate the health benefits, making it a "con" instead of a "pro". Caffeine in coffee can also caused increased heart rhythms and an abnormal heart beat.  If heart health is on your mind, switch that caffeinated coffee out for the decaf variety.

Diabetes and Weight

Pros

That's right, coffee reduces our risk of Type II Diabetes. Researchers have found that those who drink 4-6 cups of coffee (decaf or regular) reduce their risk of diabetes by, up to, 30%. Those that drink more than 6 cups per day reduce their risks by a whopping 35%. This crazy decrease may be due to the antioxidant compounds cholorogenic acid and quinides found in coffee that reduce cell's sensitivity to insulin and help regulate sugar levels.

Cons

Unfortunately, this benefit is mainly found in the decaffeinated version since caffeine increases insulin sensitivity. The sugar high that you get from caffeinated coffee will also adversely effect most people's diets when they get to that sugar crash. This is because most people will reach for something high in fats and carbs to even out their blood sugar levels once more.

Weight gain can also be associated with coffee. New research has found a correlation with coffee drinking and an increased sweet tooth. This may be because of chemical reactions in our body, or simply because, as a society, we associate coffee with sweets.

Aging

Cons

Drinking too much coffee can dehydrate the body, causing premature aging of the skin. If you are wanting to drink your usual coffee, it is best to drink it with a cup of water on the side. This will also decrease the headaches that some associate with their morning cup of jo since most coffee related headaches are a symptom of dehydration.

Cholesterol and Your Liver

Pros

Well, this is a mixed bag if I ever saw one. Turns out that caffeinated coffee might just lower your risk of liver cancers by, up to, 43%. Just like it worked in our brains and arteries, coffee limits swelling and inflammation in the liver, thus reducing the risks of many liver diseases. Likewise, caffeine may help inhibit cancer cells from forming.

Cons

Now, for the mixed part of this bag. Unfiltered and boiled coffees increases the LDL or bad cholesterol found in our blood. This is especially evident in French presses and Turkish coffee makers that do not filter the coffee first. To decrease the LDL increasing properties, opt out of non-filtered options and get a drip filter coffee maker instead. It may not be quite as good (so true), but you won't be increasing your cholesterol with each cup.

Energy

Pros

Ready? Caffeine makes you more awake. Bam. Mind blown.

Not quite. Caffeine keeping you awake may not be such a mind blowing idea, but it sure can be a pro in a pinch. There are many people out in our world that rely on that morning cup of jo for their eyes to open and their foggy brains to clear.

Cons

The only bad thing about this increased energy is when it gets in the way of when we need to sleep. Coffee can increase your risk of insomnia since the brain is wired and simply cannot turn off. Everyone reacts differently to caffeine, but it is best to not drink coffee within 6-hours of hitting the hay. Even if you have an easy time falling asleep, your sleep will not be as deep or rejuvenate you quite as well with caffeine in your system.

As our bodies become more accustomed to the effects of caffeine, we will also begin to need more to feel the effects. This can be a not-so-great addiction that will only increase over time and decrease the proper sleep we need to be getting.

Pesticides

Because of all the places coffee comes from, it is one of the most pesticide laden foods we can get. Pesticides in coffee are absorbed into our bodies when we drink it. And, they are not easily gotten rid of. To reduce your pesticide intake (which can lead to multiple diseases including different forms of cancer), opt for the organic option. The coffee industry is pretty strict on what makes coffee organic. This means that you can feel at ease knowing your organic coffee does not contain harmful chemicals.

Here is my favorite organic coffee brand :)

5 Ways to Increase Productivity and Get More Out of Life

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This year has been a massive growing experience for me. Not only did things start taking off a lot more for this little blog; life took off. I accepted the role of President Elect for my local All Children's Hospital Guild and, subsequently, the chair of our black tie event and co-chair of our fashion luncheon. Business has also taken off and we have big goals with big rewards that take big work over the next year. The hubs is also working on a project that you will hear more about in October and that has really taken both his effort and my own... Along with a whole other massive team of people to make it happen.

That being said, I have had to redo a lot of my usual habits in order to get everything done and stop from going crazy in the process. When I accepted all these roles it really seemed like a nervous breakdown was inevitable. How could I do everything that was expected of me while still having time for family, friends, and all those little but vital things in life? Since May I have mentioned this fear to the hubs a few times. His response was that I have taken on A LOT more than I could usually handle and would either have to change how I do things or be ok with failure/massive stress/a breakdown. Don't you love people who tell it to you straight? I sure do!

Thankfully, that is not where his advice ended- that would be considered the worst thing ever. Below you will find what he recommended I do along with a few things that I have found work for my own life as well.

Make a Weekly, Duplicateable Schedule

Those who work at a job know that they have to get in at a certain time, leave at a certain time, and do a certain amount of work in between. Since my jobs this year will run the gambit of meetings with professionals to volunteering with injured dolphins, I needed something a bit more strategic and defined. This is where the hubs recommended that I make a weekly duplcateable schedule that will include all the areas I need to work at daily along with a few that are not needed all the time.

That is when I came up with this schedule that has me not working later than 7:00 PM and still has two days where I am able to relax- something vital for all of us. There may be some things on it that you don't quite get, but that's ok. The main idea is that I now have more time to spend with family and less stress while I am with them. This is because I know exactly what I have to do and when. Sure, life does not work out as pretty as this calendar, but having a round-about idea is way better that feeling my way around in the dark :)

Keep Your Space Clean... and Pretty!

No matter if it is a notebook or an office, I will not use it if it is not a) organized and b) at least a little pretty. As difficult as it can be, set aside time each week to organize your office and all those things you need in it. Computers, iPads, notebooks, calendars all of it should be kept clean. Because, let's face it, if the stuff we use is not organized, we probably are not either.

Make Graphs, Charts and Reminders- Whatever it Takes!

For me, an organized office also includes bills. I have an Evernote that is updated yearly for the next 12-months. This Evernote has each month along with each bill that is due that month and amounts we want to put into a savings account. Everything has the date due, a reminder set for the week prior to the due date, and a check mark denoting completion. This makes sure that a scatter brain like myself does not end up with late fees for one thing and payments three months ahead on another. It also takes mental energy away from having to worry about bills. When we let other things think of the details for us, it leaves our brain open for the really important stuff.

On That Note...

Finances are not the only thing that I need checklists to keep organized. I recently purchased a notebook for the sole purpose of listing all the must-do's of my day in. Yes, I have a calendar that I [now] update, but that was not enough. I am not going to put a calendar event for "clean the litterbox" or "call that one random person about that one random thing". But, if it is not written down it will either not be done, or I will stress over all the things I need to do that I forgot about. Bad. Instead, I make a list of all the things that must be done tomorrow, today. Then, my heart gets to feel as giddy as a two-year-old with a puppy when each thing begins to get checked off.

For all those that HATE making lists, I get you, completely. It is not my favorite thing either. What is my favorite thing is the lack of stress I have when I know that nothing is slipping through the cracks.

Do Everything with Intention

At the beginning of the year I saw nothing wrong with sitting down and binge watching Netflix or jumping into the internet's black holes for hours on end. It almost felt like I deserved it (gag). Well, once I realized how busy this year was going to be, I came to an understanding that this had to stop. It has been a messy process and one that is still ongoing, but being intentional with everything I do leaves me more time to do the things I really love. Daily, weekly, monthly, and yearly goals help make this happen and keep me on track. It is way harder to binge watch a season of a show when I know what I am working towards and why.

It may sound difficult, but I had to sit down and think about why I really do all the things I do and what was really helping me become the person I wanted to be. Then, I had to take out the things that lead me nowhere and replace them with productive and meaningful daily choices. Nighttime TV was replaced with reading. Online window shopping has become getting things done around the house and listening to things that make me a better person. Facebook/Instagram time has been pushed out and is becoming writing, playing with our cats, or spending time with the hubs.

There are a few other things that I would like to add to this list, but these are the top five that have helped me be more productive. Next week, I may take a closer look at one or two of them, especially the last one since it really is such a broad topic. Hehe, I am sure one or two of you rolled your eyes at the, "everything with intention" bit. I mean really, everything- should we all brush our teeth with intention? Well, let's talk about it next week.

For now, I hope these five things I am doing will help you as well. Or, that you are doing them already and find my list hilariously juvenile. If that is the case, please let me know what you are doing that helps you the most!

Matcha, The Benefits, and How to Use It

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Matcha green tee powder is getting a lot of buzz in the health and fitness world right now. This powder, as it's name implies, is a ground green tea powder from a special green tea growth and harvest process. Because of this special process both before and after the tea is harvested, matcha has extremely high levels of chlorophyll and amino acids. In fact, matcha green tea has over 20 times more amino acids than it's super food counterparts such as blueberries, pomegranates, spinach, dark chocolate or orange juice. And, as much as 127 times the antioxidants of green tea. This greater antioxidant level is mainly because you are ingesting the entire green tea leaf rather than the steeped form found in green tea.

5 Benefits of Matcha

• Reduces the Risks of Cancer: This high concentration of antioxidants, specifically the antioxidant EGCG, has health benefits that go beyond your usual pot of green tea. EGCG is considered an anti-carcinogen that may help reduce our risks of cancer.
• Anti-Anxiety: Matcha is also high in the amino acid L-theanine that is required for healthy brain function. L-theanine is known to help reduce anxiety in the brain by increasing alpha wave activity. Researchers have found this to help calm the mind and bring mental clarity.
• Detoxifies the Body: Matcha is high in chlorophyll. Chlorophyll increases oxygen levels and binds with toxins to help remove them from the body. It has also been found to reduce the risk of cancer and the effects of radiation.
• Anti-Aging: Like anything with extremely high levels of antioxidants, matcha helps reduce aging by fighting free radicals. Free radicals are one of the main causes of aging and high levels of antioxidants reduce them in our body.
• Helps with Weight Loss: Green tea helps increase thermogenesis, thus helping us burn more calories. A recent study has also shown that drinking matcha before a workout could burn up to 25% more fat while exercising.

How to Use It

Matcha powder can be purchased at almost any health food store, or ordered through Amazon Prime. Since I am on the steady road to becoming a hermit, Amazon Prime is my prefered method. Once you get your matcha, you can use it in quite a few ways and may be eating it already without knowing it. Although matcha was created in China, it is now commonly used in Japanese cuisine for soba noodles, green tea ice cream, and mochi. Here are a few other ways I will be using it this month.

Teas

Of course, you can make matcha into a green tea. For this, just boil some water and add it to a cup with one tablespoon of matcha green tea. Wisk, and add any other flavorings you wish. Here is a great matcha and ginger tea recipe!

Smoothies

Matcha can be added to any smoothie for an extra bit of antioxidants, amino acids, and protein. Here are five great smoothie recipes that uses matcha, along with some of delicious things!

Baked Goods

Matcha can be added to, what seems like, any baked good there is. Pancakes, yes. tiramisu, you got it. But what is really interesting me is this rice krispie matcha recipe. Yes, please!