Health and Fitness Tip #181 - Happy Hour After a Workout? Here's How to Do it Right!

Happy Hour After a Workout? Here's How to Do it Right!

Sometimes those of us who work (out) hard, also like to play hard by hitting happy hour for a few drinks with colleagues after a long day. Do those small indulgences derail your progress, or can you actually find a balance?

The good news is, yes, you can have both. But it requires following a few smart rules, especially if you workout and get your drink on right after. And you don't have to feel bad about boozing after sweating, whether or not it's OK is a classic nutrition question that comes up all the time. And the short answer is: If you’re going to do it, just do it the right way.

Though it may feel like you’ve earned it, there are dos and don’ts of boozing post-workout so you don't undo your previous efforts at the gym. Here are five must-follow rules when drinking alcohol after breaking a sweat. Read on to finish off the season with some epic summer days!

Rule 1: Get Your Hydration On

During exercise you use something called glycogen, which is stored carbohydrates. You also break down muscle. Of course, you also sweat, which means you lose fluids and electrolytes like sodium and potassium, among others. To add insult to injury, alcohol itself can dehydrate you, just like exercise.

So that being said, here’s the first “rule”: Drink water during your workout, then drink one to two cups of nonalcoholic fluids post-workout before you hit your favorite happy-hour spot. This can be as simple as water! But even better might be something like chocolate milk so you get your protein and carbohydrates as well. Genius.

Be certain to drink water between each drink to stay hydrated and set you up for a less-painful next day.

Lastly, when you are at happy hour, follow each alcoholic drink with one glass of water. Think of it as a chaser!

If you’re sweaty and tired from your workout, then the alcohol you will consume is going to further dehydrate you. You’ll be in store for a rough morning the next day and potentially sabotage your workout routine. The simple tip of hydrating will set you up for success!

Rule 2: Drinking on a Full Stomach Is Sexy

In addition to replenishing lost fluids, carbohydrates and protein also need to be replenished after your workout.

Similar to rule 1, it will help you feel your best the day after a workout and drinking, giving you motivation to make it to the gym the next day — if you're that motivated. In addition to the nonalcoholic fluids suggested before, it's a wise ideas to eat or drink carbohydrates and protein before downing any adult beverages.

Eating protein or carbohydrates before you drink can help control blood alcohol levels. Plus, as a general rule of thumb, try to always drink with something in your stomach. Protein and carbs act like a base layer and may keep you from getting too drunk, or drinking too much. This will especially help supply you with energy for a wild night out and hangover prevention.

What should you eat? It can be solid food (like Greek yogurt with a piece of fruit, or it can also be something easy and convenient, such as a high-protein milk shake (such as Core Power, which offers a combination of carbohydrates and protein) or even simple chocolate milk.

Now that you’ve rehydrated and enjoyed some quality nutrition, what then do you choose when you’re out with your friends?

When it comes to boozing after a workout, it's important to order the right drink.

Rule 3: Be a Discerning Drink Connoisseur

Calorie for calorie, standard pours of different types of alcohol — wine, beer or liquor — are quite similar (100 to 150, calories, give or take). Of course, if you add a mixer like juice or soda to the alcohol it could quickly turn into a 400-calorie sugar bomb which is a total bummer. Avoid the mixed drinks — they go down too easily and add up way too quickly anyway.

Maybe you’ve also heard from a well-meaning friend that beer is good after a long run. Well, it’s liquid, so of course it will temporarily hydrate you. But remember, it’s still alcohol, so the temporary rehydration will be brief. An ice-cold brewski may sound refreshing after a hard workout, but, speaking from practical experience, unless you’re very disciplined a few of these may go down a bit too quickly.

Wine or liquor neat (i.e., without a mixer), however, are usually sipped and savored more slowly, leading you to drink less overall (win). So enjoy a nice glass of wine or vodka that you sip over the course of about 30 minutes, and then "chase" it with water before considering a second drink.

So what would be the best option? Consider vodka with club soda and a squeeze of lime and limit consumption to three drinks over the entire night. (This reminds me, try and keep the happy hours after a workout to no more than one night each week.)

Keep in mind that to everyone around you vodka with club soda and just club soda look the same in a glass. So if you want to feel like you’re apart of the party without the booze, just try sipping on a club soda and lime sans vodka. No one will know the difference! And you'll feel better the next day (win - win).

A trick to not over drinking is to focus on the conversation.

Rule 4: Count Your Meaningful Moments, Not Drinks

It may seem silly, but this rule will help you moderate your number of drinks. Besides, the purpose of happy hour is to connect with others, not slam as much half-price alcohol as possible. Right?

Don't answer that.

Whatever drink you choose, focus on the connection and social aspect of the event, letting alcohol be part of the equation instead of the other way around. And if it is the main focus, then consider different colleagues for your Friday-night hangout.

Rule 5: Make Sure to Drink a Night Cap (of Water)

If you want to have a productive, enjoyable day the next day, there’s just one more “rule.”

Finish off the night with another “night cap” of one to two glass of water before bed. This is some commonsense hangover “prevention.” It essentially helps rehydrate your thirsty cells so you wake up feeling refreshed and ready to take on the day — instead of letting the day take on you.

What Do YOU Think?

Are you guilty of downing a few after a workout? Now that you've learned the safest and healthiest way to drink alcohol after working out, will you be more mindful? What are your favorite protein snacks to eat or drink right after a workout?

Beauty Tip Thursday - Beautifully Bronzed Skin in Three Easy Steps

Beautifully Bronzed Skin in Three Easy Steps

Show your Customers how to achieve a beautiful bronze glow with the help of anti-aging SeneGence BodyCare favorites!

1. Start by exfoliating skin with SeneDerm Smoothing Body Scrub. Made with volcanic ash from the Vanuatu Islands, soothing aloe leaf juice, and anti-aging SenePlex+ Complex, this scrub gently removes dull dry skin to reveal a healthier natural glow. It also allows for better absorption of other skin products and is the perfect way to prep for the next step.


2. Now that skin is exfoliated, apply Self-Tanning Bronzing Coconut Milk to skin starting from the feet, working up. Take care to protect hairline, heels, elbows, knees and light eyebrows with SeneDerm Moisturizer (face or body) to avoid uneven color. Made with a moisturizing coconut milk blend, nourishing vitamins A, B, and E, and anti-aging SenePlex+, this product provides a way to safely achieve a tan while simultaneously delivering skin benefits. Let skin dry completely before dressing and wash hands immediately after application to avoid staining. Results typically last between 3-7 days. To maintain intensity of the tan, reapply every 2-3 days.


3. When you’re ready to head out to show off your tan, scoop out your desired amount of Shea Butter Body Cream and apply a few pumps of MakeSense^® Pearlizer and apply to chest, arms, and legs to accentuate your bronzed skin. Not only will you add another layer of anti-aging SenePlex+ to your body, you are also adding a fabulous shimmer with the help of MakeSense Pearlizer while moisturizing your skin.

Motivational Wednesday - Nothing worth having comes easy!

Nothing worth having comes easy! 

I don't know about you but there are days I wish this saying wasn't true! 

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I wish I could be Dorothy from the Wizard of Oz and just click my heals 3 times and have what I want!! 

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BUT.....what fun is that?!? What fun would it be if you didn't work for it? If you didn't challenge yourself? If you didn't go through the ups and downs we call life? 

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First off, Life would be boring and and second, we wouldn't be who we are! Ups and downs, going after what we want, challenging ourselves, it's what makes us who we are! 

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Yes, when we set a goal or start something new it can be scary and there will be times we fall down. But don't let those falls stop you from going after what you want. Don't let those downs make you step away. Instead forge ahead and keep going! 

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Remember Rome wasn't build in a day and neither will your goals or the body you want happen in a day! 

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It's a process, it takes time. 

Don't stop! Believe you can and you will!!

Transformation Tuesday - Ketones Did What?!?!

Transformation Tuesday

“I love that I get a FULL / REFRESHING nights sleep, I’m always in a good mood and the inches are melting off!” 

 

(Ambers Answer when asked what ketones have done for her, after sh shared her AHHHAMAZING 3 week results!!)♥️

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A picture is worth a thousand words, they say, welllll this right here speaks VOLUMES!!  AND its officially official ---the little LIVE Life BETTER juice that has changed my life (and so many others)

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But wait it gets better!!!  NOT ONLY will you get increased energy , better focus , clearer skin, better, mood , muscle preservation, looser pants, and much more….you will also receive a COUPON for your first order from me!!

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Soooo take it from yours truly, who has spent (aka wasted) A LOT of money to attempt to achieve just one of those benefits #unsuccessfully……THIS is the SIGN you’ve been waiting for!!!

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#discount4tonight I see you watching and wondering, so I dropped the link in the comments below for ya!

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(Still on the fence?? Message me and lets get 10 days of this life elixir in your hands and I AM willing to bet that you’ll be climbing (jumping) over that fence after those 10 days!!)

You can't make everybody happy, you're not KETONES!

You can't make everybody happy, you're not KETONES! 

.....seriously though, as I sit here and package up these little LIVE•LIFE•BETTER packs, I can't help but think of how scared, nervous & excited I was to get a package in the mail just like this. 

Maybe you look at all of this and think....."eh, what's the big deal?" --- Well when I look at this, I see.....

.....someone who struggles to get out of bed each morning, finally waking up before the alarm, not hitting snooze a million times, ALL with a big ole' smile on their face! 

.....a mom that feels guilty that she's so tired all the time, finally have the energy to play with her kids! 

.....a wife {& mom} that was rushing out the door everyday with 5 min. to spare, finally being productive & GSD before the kids even wake up! 

.....a friend who's been struggling to bust through a weight-loss plateau, finally reach her goal! 

.....a hard working woman who has struggled to get through her work days, finally plowing through spreadsheets & taking names! 

......a wife that snapped at her husband on the daily, that has had LIFE breathed back into her & can be the wife she wants to her husband. 

Soooooo, YOU may see 'no big deal', BUT I see a whole hell of alot of life changing potential!!  

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I'm packing up more of these 10 day experiences tonight & have another shipment coming my way.......drop a  below if you're ready to experience BETTER!!! 

Health and Fitness Tip #180 - 9 Unexpected Things That Happen When You Abandon Your Workout Routine

9 Unexpected Things That Happen When You Abandon Your Workout Routine

It happens to the best of us: You get injured, find yourself working around the clock or are otherwise forced to put exercise on the back burner for a while. And when the holidays roll around, you’re also provided an incentive to eat and drink and skip your workouts until January.

But a day or two can easily stretch into weeks or even months, and you’re right back to square one. In technical terms, you’ve become “deconditioned.” In fact, 25 to 35 percent of adult exercisers quit working out within two to five months of starting, according to the American College of Sports Medicine (ACSM). How quickly your fitness level declines depends on several factors. Some may surprise you.

1. Cardiovascular fitness starts to tank after one week.

Aerobic fitness is defined as the ability of the body to transport and utilize oxygen from your blood in your muscles. This measure, also known as VO2 max, decreases after as few as one to two weeks of inactivity, says Danielle Weis, doctor of physical therapy with Spring Forward Physical Therapy in New York City. “The functional capacity of the heart also decreases. After three to four weeks of bed rest, your resting heart rate increases by four to 15 beats, and blood volume decreases by five percent in 24 hours and 20 percent in two weeks.”

2. You lose cardiovascular fitness more slowly if you’re a seasoned exerciser.

If you’re new to fitness and recently started working out (less than six months), you’ll lose fitness faster than someone who’s been exercising a year or longer, says Brad Thomas, M.D., orthopedic surgeon and UCLA chief of sports medicine. “You’ll lose up to 40 percent of your cardio fitness, but your fitness VO2 max will still be higher than someone who’s never exercised,” he says.

For example, you take two people: one who’s exercised regularly for two years and the other for only two months. If both stop working out, they will both lose all their gains quickly — by about six weeks. “But the well-trained athlete will lose about 40 percent and then plateau,” says Thomas. So trained athletes lose less fitness than sedentary people who’ve only recently started exercising.

3. Flexibility loss occurs quickly.

You lose the benefits of flexibility quickly if you take any substantial time off from stretching, says Michele Olson, professor of exercise science at Auburn University in Montgomery, Alabama. “After a bout of flexibility exercise, the muscles and tendons begin to retract to their typical resting length — particularly if you sit during your commute regularly and/or sit at a desk at your job.”

Olson notes that you’ll notice a loss of flexibility in as few as three days, with even more pronounced changes occurring at the two-week mark. “Stretching should be done at least three times a week — if not daily,” she says.

4. Strength starts to diminish after two weeks.

When you quit strength training, changes in your muscles begin to occur within days, says exercise physiologist Michelle Olson. “Muscle, when not receiving its regular challenge, will start to lose protein, which is absorbed into your circulation and excreted via urination.

Small but meaningful loss in muscle protein (the building block of the contractile units for each muscle fiber) can begin to occur in 72 hours.” Noticeable changes when attempting to lift your usual amount of weight show up in two to three weeks, adds Olson. And as with cardiovascular fitness, long-term exercisers will see a slower muscle loss than those new to exercise, says Dr. Brad Thomas.

5. You lose power faster than you lose strength.

Power, defined as strength times distance over a period of time (e.g., how quickly you can hoist a weight or dash across the street to make the light), fades faster than strength, says physical therapist Danielle Weis. “Strength losses first occur due to a change in the nerve’s impulses to muscle fibers, shortly followed by actual muscle wasting.”

During muscle wasting, protein breaks down at a faster rate and protein synthesis (building) drops. The time it takes for you to return to your original fitness level depends on the reason you stopped exercising in the first place — whether due to illness or simply lack of time.

6. Fitness levels decline faster when you’re sick.

Someone who’s healthy and takes a break from exercise loses muscle mass and cardiovascular fitness more slowly than a person who stops exercising due to an illness or injury. The latter will lose fitness levels twice as fast, says Dr. Brad Thomas.

The stress of an illness or injury takes a greater toll on the body than simply taking a break when you’re healthy. Whether you’re an athlete or recreational exerciser, if you’ve taken a few weeks off from your routine, your level of deconditioning will be pretty low, says physical therapist Danielle Weis. “If you are recovering from a fracture, surgery or have been on bed rest, it can take up to and longer than 12 to 24 months to fully recover.”

7. Maintenance is easier than you think.

If you’re planning to take time off from your workout routine, keep in mind that staying in shape isn’t an all-or-nothing proposition. In fact, you can maintain your fitness levels in a surprisingly small amount of time, says Dr. Brad Thomas. “In order to maintain both aerobic and strength levels, you need just 20 minutes of high-intensity interval training (HIIT) twice a week.” Thomas cautions that the work effort must be truly high-intensity, at between 80 and 90 percent of your maximum heart rate.

 8. Aging affects fitness loss.

You lose strength and overall fitness twice as quickly as you age, says Dr. Brad Thomas. “It’s largely due to hormone levels. As we age, we have lower levels of human growth hormone (HGH), which makes it harder to recover.”

We also lose our ability to handle stress and recover from the resulting stress hormones, such as cortisol. As we get older, this same mechanism results in greater fatigue after a workout. Older athletes take longer to recover from workouts in general, according to several studies, including a 2008 article published in the Journal of Aging and Physical Activity.

9. It takes three weeks to gain back one week off.

After a period of lying around, your nervous system loses its ability to fire up as it did before you took time off, says Irv Rubenstein, exercise physiologist and founder of STEPS, a science-based fitness facility in Nashville, Tennessee. That’s due to the fact that you lose the neural stimuli that enables you to lift heavy objects with the same amount of effort.

“When you return to lifting, you may be able to lift the same weights, but you will be working above your normal capacity, which could put tissue at risk. It will take a greater effort to do what you used to do and will require more rest between sets and days in order to recover. ”A novice who’s taken time off during the holidays will need to start from scratch. The athlete or experienced lifter can start back to where they were in early November and give it a month to get back to speed.