Best Time to workout?

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Yup, coffee can give your workout a jolt. But if your workouts have been lagging lately, then might be an even better way to perk up… Tap into your natural energy peaks to get the most out of your World Champion Cardio Boxing Class!

Circadian rhythms:

I use my circadian rhythm (hatred of mornings) as a guide (excuse) for everything I do. Still, circadian rhythms are legitimate predictors of perkiness.
Your circadian rhythm is that roughly-24-hour biochemical cycle which ebbs and flows—typically ebbing at night and flowing during the day—and regulates your physical state and behavior. No one’s circadian rhythm is exactly the same. Morning people have shorter cycles; night people have longer cycles. Most people are somewhere in between (afternoon-ish people?).

That means everyone’s optimum time of day is different.

How does your circadian rhythm alter your workout routine? It has to do with body temperature.

How body temp affects exercise

Circadian rhythms regulate body temperature. Most people have lower body temps at night and higher body temps during the day.
In a nutshell, lower body temps make you sleepy while higher temps make you more active. At a higher body temperature, you’re more energetic, alert and coordinated. That means you’re more likely to have better physical performance and more productive workouts (ACE Fitness).

Interestingly, it’s not common for anyone’s body temp to peak in the morning—a morning person’s body temp is highest in the afternoon, and a night person’s peaks in the evening. Physically, then, morning might not be the ideal time for anyone to exercise.
Science aside…

Although your body temp might not be soaring in the a.m., I’m going to wager that morning is the best time to exercise regardless of your circadian rhythm. Morning, or first thing in the day—whether your day starts at 7 a.m. or 4 p.m.

For one, working out first thing is a good way to make sure your workout happens. Getting up early to exercise is a drag, but you know what’s even more of a drag? Going to work, walking the dog, doing laundry, watching Celebrity Apprentice AND THEN working out.

People who exercise in the morning are more successful at making it a habit, according to ACE Fitness. There you have it.

Another reason to workout early: The world’s pace moves faster during the earlier part of the day, and you can ride the energy wave. I’m recalling my evening workouts in college, cruising on the elliptical in an empty gym and gazing out the window at the dark sky, and I’m shaking my head. Nothing ever happened.

Also, masses of people exercise in our neighborhood in the morning, and they look happy.

If you’re like me and the concept of getting up early for pleasure is alien, I urge you to try it this week, just once. Forget about all the excuses not to exercise in the morning.
Pack your jersey pockets with water and power bars and head on over to World Champion Cardio Boxing for a kick-ass morning workout! We have classes staring at 6a. Our most popular is our 7:30a class. You can create an account on our free app for Iphone and Android. Email to schedule your first class on us. *New clients only. Some restrictions apply.

By, Tanya Norris
N.A.S.M., C.P.T., M.S

Fitness & Lifestyle Consultant
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KNOCKOUT Holiday Weight Gain

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‘Tis the season. Eat! Drink! Be merry! Your New Year’s resolution is to hit the gym anyway, right? In theory this plan should be foolproof, but in practice it’s often hard to begin an entirely new fitness routine especially when you’re working to …

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What to EAT before a World Champion Cardio Boxing Class

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If you want your body to perform like a well oiled machine it’s important that it has the fuel to do so. Is your pre-workout meal plan helping or hurting your progress? The following foods are examples of excellent pre-workout bites.
In order to get the most out of your workout, you need as much fuel from healthy foods as possible. Otherwise, your body won’t have the sufficient amount of energy it needs to complete the workout. Working out when you feel sluggish and tired isn’t good for you or your body. It can also put a kink into your overall fitness regime. That’s exactly the reason why we recommend fueling up on good foods before working out. When you have a good workout, then you feel motivated and encouraged to keep at it. A poor workout will do the exact opposite. Unfortunately, many people don’t eat the right foods before they workout, and some don’t even bother eating at all. Before your next workout, fuel up on one of the following foods. You’ll be surprised at what a difference they can make.
Beans – beans are full of energy and they pack a hefty punch of protein. It doesn’t matter what type of bean you eat, because they are all naturally good for you. The best part is that they contain a low amount of fat and calories, so you won’t be ruining your diet by eating them. Toss some beans into a salad for lunch and you’ll be ready for a late-afternoon workout.
Oatmeal – if you prefer to workout in the morning, then it’s even more important that you eat an energizing meal. Oatmeal is a great breakfast food because it fills you up, provides your body with energy and fiber, and even lowers cholesterol.
Flax seed – Flax seed is another natural food that is full of Omega 3 fatty acids and variety of other good fats. The great thing about flax seed is that you can add it to cereals, protein shakes and fruit smoothies for an extra bit of energy.
Yogurt – this tasty treat can either be used to supplement meals or eaten as a pre-workout snack.  Yogurt is full of Vitamin B, calcium and protein. You can also doctor it up with fruits and nuts for an  even more energizing meal.
Salmon this lean meat is full of protein and Omega 3 fatty acids, which helps reduce the risk of heart disease. Salmon also helps you build lean muscle and provides a sufficient amount of energy for your workout.
Peppers – you might not think of a pepper as a fun snack, but peppers provide plenty of Vitamin C, beta-carotene and antioxidants. There are a variety of delicious peppers to choose from, ranging from hot and spicy to sweet and savory. They are just as good raw as they are cooked. You can also easily add them to salads, soups and other dishes to create a healthier meal.

For more tips on fitness, what to eat & Lifestyle changes contact:
Tanya E. Norris
Fitness & Lifestyle Consultant

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Diet Advice for the week

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Feel how much more energy you’ll have. Watch how your skin improves. Observe your nails becoming stronger and your hair starting to shine. You should even notice how much easier it is to concentrate.
And most importantly, you’ll feel better about yourself and others around you.
Weights and measures are specified but should be used as a guide. Follow them particularly when they refer to carbohydrates, fats and treats.

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