Category Archives: Lloyd Douaihy

Nutrition and Sleep

Nutrition and sleep quality are two things that are often not linked together in common thought, but they have a stronger correlation that one might think. Ever feel that drowsy feeling after a large meal, or wired laying in bed kicking yourself for that post-dinner coffee? What we eat before bedtime can play an important part in how well you rest each night. Dietitians have long relied on the age old creed of “Do not eat after 9pm”. It is actually more of an impact when you are comparing when you are eating and when you are going to sleep, the proximity and content matters to your body.Unknown

As far as timing and size of a meal, eat less if you are going to sleep directly after dinner. Food is energy, and if you are not going to be using that energy while asleep, you do not need as much. If you have a large meal and fall asleep, the body stores this energy in fat deposits for later use. Larger meals also raise your core body temperature as your body works to digest the food you just consumed. This can disrupt sleep due to the body’s temperature lowering in the night for optimal sleep.

When it comes to the content of what is in the meal that plays a part as well. Sugar, caffeine and stimulants can keep your body awake and alert despite your urge to slumber. This can send the body into a strange distressful mix up for its sleep pattern. Spicy ingredients can also spell problems for a restful sleep as they can cause intestinal distress.

These are just a few tips for every person to keep in mind as they sit down for their last meal of the day. A much more comprehensive study was conducted and covered by this article in the Huffington Post covering the effects of nutrition during a person’s sleep duration, as well as what vitamins can benefit sleep efficiency.

Lloyd Douaihy’d latest fitness blog post

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Common Misconceptions

Ever heard advice that was just so bad or so unhealthy that it made you cringe? This interesting Huffington Post article has some of the worst, most downright inefficient advice that some fitness experts have heard. While there is nothing wrong with seeking out fitness advice, we have to make sure that the advice we get is sound.

Here is some of the worst fitness advice that can make fitness experts and trainers cringe upon hearing them:

Lifting Heavy Weights Will Bulk You Up:weights-barbell-illustration-10446108

This is a common misconception and advice given to a lot of women who fear that by lifting weights they will bulk up as oppose to staying healthy yet lean. According to Minna Herskowitz, this is not true and not something women need to fear. Herskowitz, an NFPT certified trainer, says that men and women are built differently and therefore lifting heavy weights should not produce the same results. Women have less testosterone than men and unless they take supplements and increase their caloric intake above normal levels, lifting will not cause them to bulk up. On the contrary, adding different levels of resistance to a workout routine has a lot of benefits and women should be open to that idea.

Doing Cardio is Enough for Weight Loss:

Although many experts agree that a great cardio routine is an important factor in weight loss, resistance training should also be incorporated into an effective weight loss plan. Lifting weights allows the body to burn more calories while at rest and builds lean muscle mass. Since muscle is a metabolically active tissue, it needs energy to maintain itself. That energy, of course, is calories!

No Pain, No Gain?

You should not be in pain after your workout. Although “No pain, no gain” is commonly heard across fitness circles and in gyms across America, if your body is in pain it is trying to tell you something is wrong. After a workout you should feel some temporary discomfort, and that is normal, but pain is the body’s way of telling us something is not quite right and perhaps it may even have to do with your workout routine – listen to your body.

Don’t Drink Water During Your Workout:

As far as bad advice goes, hearing that there is a “fire” that starts in your belly while working out and that you should not drink water, else you extinguish it, is terrible advice. The trainer who reported hearing this found it even more ridiculous because the women he heard it from seemed to have thought that there was indeed a real fire within you. That fire, she believed, helped stoke your metabolism. It should go without saying, hydrate yourself. Drink water while working out, please


To read the original article, click here.

 

Lloyd Douaihy’s latest nutrition blogpost

Football Nutrition

Throughout the course of the average football game a player can expect to run around 5-7 miles. Besides having great physical training and athletic ability it takes something far more simple to keeping them running at their peak level of ability. Coupling endurance with explosion football athletes need proper nutrition fueling to stay fresh for the 90+ minutes of competition.100616-N-1841C-045

How do you prep for your upcoming match? Here are some basics to get your body ready for 90 minutes plus extra time, maybe even a little extra.

The overview: Eat breakfast. It wakes the body up and sets you day in motion, do so in the first hour of rising. 3-4 hour prior to the clock starting eat a carb heavy meal with protein mixed in to keep as reserves. After warm ups have a snack to ensure you are ready to go.

Here is what your game day meals should look like:

Breakfast-
Orange Juice
Oats+Banana
Toast
Cup of Yogurt

Mid day meal (3-4 hours before game time)-
Baked Potato with Butter
Fish or Chicken with Oil
Carrots/Broccoli/Small Salad
Cup of Milk

Snacks for pregame
Pretzels
Dry Cereal
Crackers
Granola Bars
Toast
Bagel
PB&J

After the game it is imperative to refuel your body in order to recover properly. Be sure to get some type of carbohydrate into your body within an hour after the game ends. This is the time frame when your body is ready to absorb nutrients. For the core of the meal, load up on the protein, it is important for muscles to recover properly. Look to consume around 20 grams of protein after games. To quantify what you are aiming to intake for a football game, consume 1.5 grams of carbs per kilogram of body weight on top of the protein intake. Two hours later consume the same amount of carbs again.

To read the original article click here.

Lloyd Douaihy’d latest fitness blog post

Fight Through The Bore of Monotony

Find your fitness routine is becoming monotonous and boring? It is important to keep your activities fresh and fun for not only your mental state of mind, but for your physical performance. If you find yourself dreading the boring nature of the gym, try these tips to jumpstart your motivation and get you back on track.Lloyd Douaihy

Outdoor activities-
Get outside and do some things that can benefit your health and your yard. Shoveling snow, chopping wood and mowing the lawn are just a few examples of what you can do to get a workout in outside the boundaries of your home or gym. Be sure not to overstrain yourself though or injuries can happen.

Turn on the tunes-
Music is the great motivator and what type of music you listen to can have an affect as well. Listen to up tempo tunes to get yourself motivated or to set a faster running pace. You will be running to the beat of the song without even knowing it.

Alternate-
Keep your body guessing with different workout routines. Your mind is bored of the same old 3×10 sets and so are your muscles! They become familiar with the routine and to get stronger you should throw in different variations and super-sets.

Bring your dog-
Having a dog companion when going for a run or a bike ride can help both man and dog. It motivates a person having a dog by their side form the companionship and from their innate athletic ability. They will push you to the edge of what you are capable of physically. It is also great for them to run around, and they will be sure to sleep like a rock all night.

Buddy up-
Dogs cannot go everywhere, in these cases find a friend with the same fitness goals as you and hold each other to your commitments. It is important to motivate each other and not let your friend down when it comes to workouts. It keeps you both honest and hey, you can learn from each other.

Keep these tips in mind if you are getting fed up with the same old routine or feel like you are falling into a funk. There is never a better time than the present to change your ways and work towards something you want!


To read the original article, click here.

 

Lloyd Douaihy’s latest nutrition blogpost

Pros and Cons of Almond Milk

We have all heard of almond milk, the imitation of that cow byproduct without the intestinal distress that often comes along with the real thing. It has caught steam as of late as more and more people are consuming almond milk but what do we really know about it? Does it, in fact, benefit the human body compared to drinking real milk? We are ready to find out what the experts have to say on the topic as we dive into a piece from Time.com.Almond Milk Lloyd Douaihy

Should we be drinking this?

The expert vote is in and it is a resounding yes! Four out of five experts say this should be in your refrigerator at home. Outside of its benefits for vegans and those with lactose intolerance, it holds half of the calories of regular milk. This is optimal for those looking to lose weight when filling in their smoothies, cereal, and oatmeal but it has its down-sides when compared to the real deal.

Soy and almond milk cannot stack up to the amount of protein that comes with an equivalent amount of milk from a cow. One glass of regular milk contains 8 grams of protein for muscle building. A glass of almond milk contains just 1 gram. if you are wondering why the milk from a protein filled nut has low protein content, that is because this product is mostly water. The protein content is lost during the transition. To cap it off, almond milk is lower in calcium as well, unless fortified.

To conclude this investigation, read the labels on whatever you are consuming, never assume that a product has the best of both worlds! Almond milk can have less calories, but also less of the great nutrients found in regular milk. Its a calorie for nutrient tradeoff.


To read the original article, click here.

 

Lloyd Douaihy’d latest fitness blog post

Fitness Tips From An Olympian

Victoria Pendleton is a retired Olympic cycling champion from England who knows a thing or two about being in shape. She has been able to capture nine world titles during the time span of 2005-2012. Those looking for an overall upgrade to their fitness level, tune Lloyd Douaihy victoria pendletoninto the list below. While her goals for fitness may differ from yours, here are her five tips for overall fitness from a Gold Medal Olympian.

To be fit, you need motivation.
Whatever it that drives you, find a way to harness it and get yourself to the gym. No matter what your fitness goals are, it takes a motivated person to achieve what they set out to do. Do you want to be able to fit into that pair of pants, or squat 400 pounds? Keep yours goals somewhere you cannot hide from them to help you when you’re not feeling up to the task.

Body Confidence
When results start showing on in the form of a more athletic physique, this creates a urge for more results, which places you back in the gym. This process becomes easier as results start translating from that hard work you’re doing. Have confidence in your training program to get you to that point and enjoy the benefits.

Top Exercises
For this cyclist, she loves to power clean when she is not seated in the saddle of her bike. It involves half of the body’s muscle mass and is an explosion movement. it can be used for strength, endurance, or cardio depending on the weight you use.

Cardio vs. Strength Training
Pendleton’s preference is strength training. She uses a variety of strength training called interval training which can benefit your body on a cardio level, as well as an endurance level. It increases metabolism and in turn burns fat.

Setting Goals
We have talked previously about setting goals because they are extremely important in fitness. If you just want to look better, that is an entirely qualitative measurement. It is too open ended to be able to measure whether or not that goal has been achieved. Make that goal quantifiable by way of goal weight, goal time for running or biking. Make it something measurable to be able to attain it.


To read the original article, click here.

 

Lloyd Douaihy’s latest nutrition blogpost

Holiday Gift Guide

Are you shopping for a fitness buff this Holiday season? Each person can have their own tastes in clothing, or fitness equipment catered to their fitness goals. So when going to the store, what should you purchase for the focal point of your generosity this season? There are many things that are widely longed for by the fitness faithful. From technology, to old school equipment, here is your holiday guide for those who love to break a sweat.

Jawbone Up Move Activity Tracker- If you want to be able to come home at night and say, Jawbone-Up-Move-Gear-Patrol“Wow! I walked 4 miles today” this is the little piece of technology for you. It is great for tracking runs and hill elevation.

 

 

 

Skratch Labs Hydration Mix- We have all been there, maybe we pushed it a little too hard Skratch-Labz-Gear-Patroland sweat out all of our body fluid at the gym. This is the perfect way to rejuvenate your body and avoid those terrible cramps.

 

 

 

Trigger Point Foam Roller- Lets face it, being fit hurts. This is how you ease the pain and Foam-Roller-Gear-Patrolpreserve those muscles. It rolls out the lactic acid from your recovering muscles with a bit of pain that leaves you feeling better than you did before, and thats what matters most.

 

 

Monoprice HD Action Cam- Want to capture all the crazy monoprice-gear-patrolfitness you’re doing? Want the camera angle to be first hand? This is a less expensive alternative to the GoPro and it yields incredible video quality.

 

 

 

Aether Apparel Base Layer Crew- Synthetic material and thumbholes keep your arms and aether-gear-patrolhands warm when you venture outside in the colder weather for a run of a game of basketball. Maybe you’re hitting the slopes and need a warm shirt to compliment all your layering, this is what you need.

Lloyd Douaihy’s latest nutrition blogpost