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How much cardio do you need?

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360_running_joints_1209I once was asked how physically demanding is riding a motorcycle?  Well, I guess that all depends on your skill and how you ride. The elite of the sport are in amazing physical condition because to perform at that level it gives them a significant edge.  If you are just a leisurely rider, it doesn’t require much energy, however, if you are racing around a track at mind boggling speeds your body and mind need to be in tip top shape.  This begs the question then:  “How much cardio should I do?”

If you just want to be fit then 150 minutes of moderate-intensity exercise a week or 75 minutes of vigorous-intensity exercise a week.  That’s what is required to improve your cholesterol, blood sugar and resting heart rate to lower your risk of dying from heart disease by 60%.  If you are looking to lose weight then it is all about the extra cardio.  Sorry gals!  If you want to lose more than 5 pounds that means doing at least 45 minutes of vigorous cardio five days a week and women who keep the weight off typically do a full 60 minutes of moderate intensity cardio a day.  Can’t fit in a block of time?  Interval training (alternating high-intensity with low-intensity) works at burning more fat than a longer workout at a steady pace.  Try doing three 25 minute sessions of intervals a week: that way your workouts are long enough to give you those heart-health benefits.

If you want to tone up and build shapely muscles then doing separate cardio and resistance-training sessions will help you achieve your goals.  Yes, it’s time consuming and in the age of instant gratification, doesn’t sound so appealing.  If you are diligent though you will get those toned, sexy muscles in no time.  As with everything else, there is a catch… people who are most successful toning use weights, not just body weight exercises, and they push themselves to the max.  If you want to be fit, lose weight and tone up then you need to change up your routine and keep your body guessing.  This will yield you the best results in a minimum amount of time.

Jump start that sexy body ladies and shake it up.  With all the different ways to exercise it can be fun, grab friends and do a class, put on the tunes and take your favorite four legged friend out for a brisk jog or run, etc.  Get fit because it isn’t just good for your body, it’s great for your state of mind too.

Vixens Ride!

Truth about Carbs

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With all the talk about carbs being evil and more and more people jumping on the carb free bandwagon, no wonder people are nixing any form of bread for the promise of being thin.  But did you know that you need carbs?  Did you know it is also an effective way to stay slim?  And did you know that carbs (that evil thing people blame for being squishy) should make up the majority of your diet especially if you’re active?  No carbs are off limits, but lets just say some are better than others so lets break them down with what you should be eating daily.  Starches and whole grains (6 servings):  1/2 c. corn or peas, 1 potato, 1/2 c. chickpeas or lentils, 1/2 c. brown or whole grain rice or pasta, 1 slice whole wheat bread.  Veggies (3-5 servings): 1/2 c. broccoli, 1 cup leafy greens, 12 baby carrots.  Fruit (3-4 servings): 1 apple, 1 banana, 1 c. berries.  Dairy (2-3 servings): 1 c. low-fat yogurt, 1 c. skim milk, 1 1/2 oz. reduced fat cheddar.  Refined grains (no more than 2 and they count toward your starches):  1 c. white rice, 1 flour tortilla, 1 plain bagel.  Treats (1 serving :(, yup just a nibble):  2 squares dark chocolate, 1 small cookie.  It is all about keeping track of things either writing them down or in your head, but be honest as we all kind of think we are eating a serving, but in reality are eating several.  If you keep track by writing it down, pretty soon it will become second nature, but the way I remember how to keep track of serving sizes is balling my hand in a fist and that generally is my serving size (obviously if you have massive hands this won’t work).

Carbs are necessary to keeping our brain working and our heart pumping, they break down into glucose, your body’s primary source of energy, and loads of foods contain them.  Not all carbs are equal though and that is where they get their bad rap.  Natural sugars like fructose in fruit and lactose in dairy, sugars that are added to foods and refined grains like white rice are broken down quickly by our bodies.  They provide almost instant energy, but it fizzles out fast, and unless they are eaten with an apple for the fiber and the protein in yogurt then they are empty calories.  So bundling is key.  Whole grains, veggies, legumes take longer to digest and you get a steadier supply of energy.  Carb-rich foods like bread are high in calories and low in vitamins and minerals, but fruits and veggies are low in calories and high in vitamins and minerals.  Whole grains have lots of nutrients, but lots of calories.  Dairy has a medium amount of both.  Just cut down on added sugar and refined grains, the rest are the carbs (whole foods) are fair game.  Carbs release insulin which helps your body regulate an increase in blood sugar, but your body being this amazing machine processes refined sugars so quickly it may cause your blood sugar to dip and send “eat more” to the brain.  If you cut out all carbs when you are active (your primary source of energy during exercise) you won’t get the same level of intensity during your workouts.  You need 130g/day for your brain to function, 200-300g/day if you are active.  You can miss out on important nutrients if you cut carbs out of your diet, many come from fruit and veggies and this can in turn lead to deficiencies.  Cutting out carbs messes with your moods, it has been studied and reported that people on low-carb diets felt angrier and depressed.  Which makes sense since carbs help produce serotonin which helps regulate that “I want to kill you or cry” feeling.  What it boils down to is moderation, keep it in your diet and don’t overindulge and you can enjoy it without guilt and adding to your waistline.

Tea Please!

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Sure we live in the coffee capital of the world, we love our caffeine and who can blame us? But did you know that tea is the second most popular drink next to water? Tea (other than herbal) contains caffeine, just like our beloved coffee, but has way more health benefits. Just drinking one cup of tea can mean 5% higher bone mineral density and lowers the risk of high blood pressure by 46%, two cups and the benefits include 26% lower risk of mental decline that comes with getting older as well as lowering your risk of skin cancer by 35%, three cups can lower your chance of heart attack by 11% and will give you added benefit of 37% lower risk of breast cancer. Tea is not only hydrating, but is brimming with up to five times more antioxidants than any fruit or vegetable, has disease fighting compounds (lil ninja fighters) that prevent certain cancers, keeps your heart healthy, burns fat, keeps weight off, sharpens your mind and keeps father time at bay while helping stress. That is an amazing resume for a tiny leaf don’t you agree? Not only is tea calorie free, but it has been shown that tea drinkers can multi-task easily which may explain this wonder leaf’s ability to fend off Parkinson’s and possibly slow the progression of Alzheimer’s. It’s also been shown to protect you from bone loss, heart disease, lower your LDL cholesterol and help prevent the development of skin tumors. If you want to boost tea’s benefits, squeeze some lemon or add some orange juice to help you absorb up to three times as much of those polyphenol antioxidants. With all these benefits we would be crazy not to brew a few cups a day and toast our health!

Generally speaking there are 5 types of tea: White, Green, Oolong, Black and Herbal. Herbal tea is usually made from dried fruits, flowers, herbs and spices and while the are known for their pleasant perfume and relaxing properties, they do not contain any caffeine. White tea is picked when the leaves are young giving it a mild flavor, while delivering anticancer benefits and 10 to 15 mg of caffeine per cup. Green tea (traditionally from Japan or China) is heat treated right after harvesting keeping the leaves from oxidizing which helps it retain high amounts of healthy antioxidants and has 25 to 30 mg of caffeine per cup. Oolong tea is withered and rolled by hand, the leaves are partially oxidized before being fired in a pan or basket. Oolong tea is the best of both worlds, having the complexity of black tea while tasting like green, it has been shown in studies to boost metabolism and this leaf has 30 to 50 mg of caffeine per cup. Black tea is fully oxidized leaves that are full bodied and strong as well as slightly bitter in flavor. Black tea has been shown to decrease your risk of cardiovascular disease and pack 40 to 60 mg of caffeine per cup. Just for comparison, an 8 oz. cup of brewed coffee has between 95-200 mg of caffeine and 1 oz. of expresso has anywhere from 40-75 mg without all the health benefits. Loose tea leaves has the most potency when it comes to delivering antioxidants, but tea bags will do in a pinch. If you are brewing your own just remember the lighter the leaves the cooler the water…White tea should be steeped in 155 degree water (take boiling water and let rest for three minutes before your pour), Green at 165 degrees (let boiling water rest 2 minutes before pouring), Oolong at 200 degrees (let boiling water rest one minute before pouring) and Black tea at 212 degrees (no resting time). Steeping time is usually 3-5 minutes, but stay closer to 3 with tea bags which steep more quickly than loose leaves. Don’t worry if you overstep, just add more water to dilute it for taste.

Always finding something interesting to post and this caught my eye. Caffeine, that won’t give us the jitters, revs up metabolism, wards off disease, sharpens your mind (not a bad thing when on bike), keeps us young(er) and helps stress. We all like twofers, but this is way more than that…I call that a major win win! Keep two wheels on the road gals and I look forward to seeing you out there this year on the road and on the track! Vixens Ride!

Feeling Drained?

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I was reading my Fitness magazine and found this article in the March issue particularly interesting…”Why So Tired?” It discussed 6 possible reasons you might not have the energy to make it through the day and not just because we are balancing work, family, exercise and the stresses of everyday life. Would any of these possibly apply to you?

1. A lack of Vitamin D (40% of people are deficient), we have receptors in our muscles and in every organ of our body including our heart and brain. If you are Vitamin D deficient you may have no energy. A sign you may be deficient is a dull pain in your muscles and bones when you aren’t working out so ask your doc to run the 25-hydroxy Vitamin D blood test and check to make sure it is between 20-40 nanograms per milliliter. Most people who are treated with vitamin D reported less muscle weakness and fatigue.

2. Inflammed and Swollen Sinuses (Chronic sinusitis) which affects about 12% of adults and can happen over a period of weeks which causes mucus to build up. Symptoms are fatigue, congestion; pain and tenderness around the eye, cheeks and nose; a reduced sense of smell and taste and bad breath. Treat it with a saline nose spray or netipot, if it persists then ask your doc to prescribe a steroid nasal spray, it that doesn’t work see an ear nose and throat specialist.

3. Celiac Disease which affects 2 million people in the US and 70% happen to be women. Eating anything with gluten which can be found in wheat, rye and barley triggers an immune response in your small intestine, which produces inflammation that prevents the absorption of nutrients, malnourished and gives you an upset stomach. It just means that what you consumed isn’t fueling you properly and can leave you tired and run down. Sensitivity to gluten can also make you tired…Diarrhea and weight loss are signs of gluten problems. Other symptoms include fatigue, bloating, body aches, chronic headaches and short-term memory loss. You can treat it by following a gluten free diet: eating fresh fruits and veggies, lean meats, fish, bean, nuts, quinoa and rice or contact your doc to order a blood test to check.

4. Depression: did you know depression and fatigue are so closely linked that it is difficult to know which one triggers the other? Are you easily irritated, have a hard time concentrating and lost your desire to have sex? The culprit responsible for those imbalances is low levels of serotonin, norepinephrine and dopamine in the brain and surprise…they also affect your energy! Doing 30 minutes of cardio 5 times a week plus regular meditation or yoga can help boost you out of the blues. In fact it has been shown that this method works as well as antidepressants in people with moderate depression.

5. Hidden Heart Condition. Are you having trouble sleeping, shortness of breath, indigestion or anxiety then this may be the culprit. Did you know that 70% of women who had heart attacks reported that they were unusually tired a month beforehand? Blockages in your arteries make it harder for blood to flow through your body which in turn ends up wearing you out. So if you suspect this condition see a doctor to do blood pressure and cholesterol tests. Regular exercise and a healthy diet are essential and if symptoms persist, your doc will prescribe meds.

6. Autoimmune disease: overwhelming fatigue you just cant shake, achiness and joint pain that persists for most of the day are signs you may have an autoimmune disease. It’s where your immune system mistakenly attacks your body’s tissues and lucky us 75% of these diseases happen to occur in women. Lupus and rheumatoid arthritis are the most common ones that affect bones and joints for women in their 20’s and 30’s. If your aches and pains last more than a week or continue for months, see your doctor to rule this out. He/she will check for inflammation in the blood, which may indicate you have an autoimmune disease.

Still can’t figure out why you are tired? It might be your meds! If you take protein pump inhibitors (Rx for gastroesophageal reflux disease) they lower your magnesium levels which cause fatigue. Antihistamines relieve allergies, but they can make you sleepy, look for the non drowsy formulas or just take them at bedtime. Blood pressure meds like beta blockers slow your heart’s pumping and can make you tired, ask your doc about calcium channel blockers which work by relaxing the muscles of your blood vessels instead. Statins aka cholesterol drugs can make you tired and cause muscle fatigue, but your doc can tweak the dosage to help and taking coenzyme Q10 supplements can also help. Antianxiety meds like Xanax, Valium and Ativan can leave you zapped so talk with your doc and find alternate ways to manage stress like yoga or some other form of exercise. Antidepressants like Cymbalta, Effexor, Paxil and Zoloft affect histamine, the neurotransmitter responsible for being awake. Taking them at night or switching to Wellbutrin which doesn’t cause drowsiness might help.

Hope that you find this helpful for yourself or a girlfriend who has recently complained of fatigue, seems we are all running on empty these days, let’s stay healthy so we can continue to enjoy the sport we all love! Vixens Ride!

Metabolism Facts

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All this talk about metabolism made me curious so I did a little research about it so I could give you the facts of my findings. Metabolism is the process by which the nutrients in the food we eat are broken down in our cells to produce energy for our body. Most of the time when people talk about metabolism they are actually talking about BMR (Basal Metabolic Rate) which is the number of calories your body burns over a set period of time. Your metabolism is controlled by the thyroid gland in the neck which is controlled by the hypothalamus. The speed of your metabolism depends on the complex chemical messages sent from your body to your brain telling it how much it needs to keep going. Body size and composition determine how much food you need to produce energy so the heavier you are the more energy your body need to consume to keep going, so you actually have a higher metabolic rate. Think of it like a big luxury car vs. a compact car, it takes more fuel to run the big car than it does the small car, same applies to people.

As unfair as this is, men have a higher metabolism than women. Men have more muscle and since it is more “metabolically active” than fat, it burns more energy, even at rest. Although a large man may actually have a slower metabolism than a slim woman with more muscle tissue. Age is also a factor, as it slows down slightly with age due to loss of muscle tissue as we get older. Making it that more important to stay physically active the older we get. Exercise and increased activity levels can increase your metabolism because you breathe harder and your heart rate increases, which in turn causes a demand for more energy. Although, it needs to be vigorous to make a significant difference and your metabolic rate goes back to normal as your hear rate recovers. Regular exercise, especially strength training (free weights, weight machines) all build muscle and the greater your muscle mass the higher your BMR.

The thyroid is always the villain. Having an underactive thyroid must be the problem if you are gaining weight right? Not always, it would require an extremely under active thyroid (clues would be extreme fatigue, depression, dry skin and hair, and a loss of sex drive) to be the cause. Taking a look at what you are eating and portion size could be the issue, but if you have any of the symptoms listed, check with a doctor immediately. People swear by ephedrine which can speed up metabolism and decrease appetite, but it increases heart rate and blood pressure which could be dangerous so it is best to stay away from it. Caffeine and red chilies can raise BMR briefly, but the effects are too small to bother with and the side effects are the same as ephedrine so you are better off saving your money, eating a little less and going for a brisk walk.

So you want to know how many calories to consume every day? Here’s what you need to know when figuring how many calories you should be ingesting daily http://www.caloriesperhour.com/tutorial_need.php:

1. You Resting Metabolic Rate (RMR) http://www.caloriesperhour.com/tutorial_BMR.php accounts for 70% of the calories you burn just to stay alive (in order to keep breathing, making sure your heart beats and blood pumps around your body)
2. Around 12% of your calories are used for thermogenesis  – what you need to keep warm, digest food and respond to stress.
3. The rest are burned doing daily tasks or more strenuous exercise.

Slim for Life

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In a recent discussion with a girlfriend of mine, we reminisced on how wonderful it was to not have to worry about weight when we were younger. How we just seemed to metabolize so efficiently even with little sleep, excessive drinking and minimal exercise. Seeing that time has come and passed I must resort to the good old fashioned way…exercise, eat well, less stress and get more sleep. In fact it was right about then we ordered a second round, mostly to numb our brains from continuing down that road the rest of the night ;).

I ended up coming across an article in Shape a week later that was related to our discussion which I found interesting and educational and wanted to share it with you. I am not naturally slim, nor do I have a great metabolism, I have to work at it and it does seem to get harder by the decade. But that being said, if I hadn’t been as diligent I know that I would not be in nearly as good a shape. So it is promising to know that just a few tweaks here and there can help us from sabotaging our health and waistline for many years to come.

In your 20’s your muscle mass is at its peak and it requires more energy for your body to maintain it, this is when our metabolism is at it’s highest. If you have put on a few pounds and decide to crash diet or juice fast you are eating at the muscle mass you are presently naturally blessed with and that will end up backfiring on you by slowing your metabolism down. This can also mess with your thyroid which will slow bodily functions and end up making you gain weight. A better solution is to just eat healthy most of the time and splurge on occasion (i.e. a small bag of chips or a cupcake) so you don’t deprive yourself. Also don’t forget to count those liquid calories in coffee drinks, soda and alcohol which can significantly add to your daily caloric intake. If you haven’t been active, now’s a good time to start a fitness routine and at least get 30-60 minutes of moderate aerobic activity 5x/week or vigorously 3x/week. Strength training 1-2x/week is also a good idea.

In your 30’s your metabolism starts to drop 2-5% per decade and after menopause it drops even faster. Meaning you need to burn at least an extra 40 calories a day or risk gaining at least 15 pounds of fat every 10 years. Most women in this age group are juggling parenting, work or both and this may mean skipping meals, stress and not enough sleep which start those love handles into making their not so welcome appearance. It is important to eat regularly to keep our hunger and satiety hormones in check. Eating protein (eggs, nonfat yogurt) paired with a slow digesting carb like whole grain toast or berries for breakfast is a top priority. For snacking: nuts, veggies with hummus or crisp breads with a lowfat cheese help curb your hunger and keep you sharp throughout the day. Get more sleep! Skimping on your sleep can actually alter your metabolism and affect your hormones that control your appetite. I consider that a serious double whammy. This is also an important time to incorporate strength training to avoid muscle loss. It’s important to keep that muscle mass up to keep your metabolism on high so sneak in cardio whenever you can at least 3x/week. If you are looking at losing weight and boosting your metabolism make the most of your 20-30 minute workout with interval training. One minute of intense activity (jogging) with 1 minute of recovery (walking) and you will burn 10-20% more calories than if you had worked out at a contact pace.

In your 40’s stress is a major factor (between work and family) and it increases the production of cortisol, a hormone that increases blood glucose levels, which in turn can break down your muscles. Excess cortisol can also lead to insulin resistance, keeping glucose in your bloodstream instead of moving it into the cells which will make you tired and hungry. Here’s the icing on the cake…our ovaries also start to produce less estrogen and our testosterone also decreases which distributes the body weight to new areas we never had a problem with (from the butt to the gut), oh and let’s not forget to add that we are still losing lean muscle mass (causing our metabolism to be even slower). Here are some solutions to this depressing list of items…if you feel the need to munch, wait a few minutes or brew some black tea which has been shown to cut cortisol levels or green tea which contains theanine, an amino acid that keeps mood swing in check and can keep you calm. It also has been shown to help maintain your metabolism, research says 5-6 cups a day is the magic number. Get more fiber, it slows down the digestion process, 25 grams a day means you’ll absorb 90 fewer calories. Relax! Try yoga it lowers cortisol levels and many different poses actually build muscle. If yoga isn’t your thing, increase strength gaining to 3x/week and push yourself, sculpting more muscle can boost your resting metabolic rate by 7%. Continue with interval training and if that is getting boring try high intensity circuit training for as little as 14 minutes per session. It involves 2 to 3 7-minute circuits that include vigorous moves (jumping jacks, stair climbing) doing each one for 30 seconds, pause for 10 seconds between them and then repeating the circuit.

In your 50’s your metabolism takes the biggest hit after menopause which typically occurs around 52. Due to the hormonal changes, you don’t absorb protein as well and your muscle loss accelerates (whereas you were losing 5 pounds of muscle per decade, you are now losing up to 10). It is even more crucial to stay active and it will help with keeping you in good shape as well as keep back and joint pain at bay. Low-impact activities like swimming, cycling and brisk walking can help alleviate joint and muscle pain. Varying your cardio routine daily will help with overuse injuries which can happen with repetitive motion. Stick to strength training 3 times a week if you want to stay strong. To stay slim, find ways to eat less at every meal (like extra serving of veggies and half the amount of pasta or potatoes, cook with less oil and butter, eat 3 fewer bites). Extra protein is also important to fending off those pounds (multiply your body weight in pounds by .7g to figure out how mud you should be consuming each day). Protein load after workouts, you have a 30 minute window when your body will absorb the most amino acids, which are the building blocks of muscle. Aim for around 20g right after your cool down to see the best results.

Staying active and being fit allows us to enjoy life, friends and family and most of all the sport we all love. Let’s stay lean and mean Vixens!

Get Outta Your Head

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Now that the busy season has passed, it is time to move on to things that may have been put on hold.  But before you go trying to conquer the mess that has been piling up, remember not to stress…take a page from the guys here (no offense boys), make a decision and don’t look back, good or bad can’t change it now, so roll with it.  You may find that this happy-go-lucky attitude may help you learn to love life again!

As women, we tend to be overly critical of ourselves…must be inherent in our nature, but we can retrain ourselves to be more accepting.  We over think and pick apart things to over think them even more…is it any wonder we drive ourselves crazy?  We instinctually know what to do, yet we recount what we’ve done and wonder if it was the right decision.  Sound familiar?  Yeah, we all do it to some degree, but learn trust yourself…you made a decision you felt was right and pondering over it will not change the outcome, so accept it and move on.  (I am assuming here that you aren’t some evil twisted person, but generally a good person with a heart)  Having more time to make a decision is not necessarily a good thing…mulling it over can lead to more opportunity for error and will distract you from other things that may require your attention (possibly your kids, hubby, significant other) which can only lead to more stress.

Decisions, having too many is exhausting, having too few can feel confining…where is the happy medium?  In certain areas of your life keep things constant so you can put them on autopilot, like brushing your teeth, breakfast, workout time so that when you have to make important decisions your mind isn’t cluttered with stuff that still requires an answer.  Most of us hit a point where there is so much that requires us to make a decision that when it comes to making one as simple as what to make for dinner, we cave and go get take out because we are so overwhelmed by the day.  Making lots of little decisions throughout the day can exhaust our minds and make it darn near impossible to make big ones when they arise, that is when we lose it and those close to us think we’ve snapped.  Thinking constructively is great, but it is a fine line before you cross into toxic thinking.  Do you replay the scenario in your head with several outcomes?  Yeah, well I’m talking to you then, STOP IT!  Analyzing it won’t change it and you’ll probably alienate all your friends as you recount it over and over or we’ll all become raging alcoholics having to listen to you.  Learn to trust your instinct and decisions and move on…what is done is done so accept it and be ready to tackle your next challenge.

Take a break.  Simple, when things get really crazy, go shopping, see a movie or even go for a hike.  I used to think my brother was a few cards shy of a deck when things were so nuts and he just said “f it” and went out with friends.  It drove me nuts, how could things be left undone?  Well, turns out he taught me something, problem is still gonna be there, but maybe coming back to it later I’m better equipped to fix it.  Plus he tended to be happier as I was constantly stressed.  HMMMM, yeah you get where I’m going.  You can think better when you aren’t stressed, come up with better solutions and you are happier in the process.  Meditate, yeah I know, we’ve all heard this before…but meditation is just making time for yourself to clear your mind and focus your attention on something as simple as your breath.  But it could be riding a motorcycle, for others it could be a spinning class, running, walking the dog.  It is all about being in the present and focusing on that moment.

Make sure you are well rested.  Sleep deprivation is the root of all that ails us, not getting enough of it has terrible consequences on our health.  But did you ever stop to think what it does to us psychologically?  Fatigue makes it hard to make good decisions and then when we do make them in this state we wonder if it was right, then we stress and eat crap, don’t exercise, start to gain a few pounds, become critical of ourselves and then well, you get the picture, it’s a terrible vicious cycle.   Disconnect from anything electronic an hour before you sleep and if you can, keep it out of your bedroom, that way you can ensure a great night’s sleep.  Clear your mind at the end of the day, it is over and have faith in yourself that you did everything you could and it’ll all work out as it should.  No amount of wishing and hoping will change the outcome so fretting about it will only cause you to lose sleep.  Believe in yourself.  We are all amazing in our own right and celebrate that, stop criticizing everything you do.  Implement a plan, be flexible with it and see where it leads you.  Things work out the way they should, so mount up and enjoy the ride ladies!

 

Timing is everything

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Timing is EverythingFrom the sound of the blog it would sound like we are talking about timing your braking and turn entry/exit, huh? Well, it has been a while since I blogged about something health related so we are going to switch “gears” here, no pun intended. We all have a master internal timer that is our circadian clock and it keeps every bodily function on track daily. Your memory, energy level, metabolism and chances of getting sick actually change throughout the day so let’s break it down a little.

Eating breakfast within 90 minutes of waking up help get your energy levels up and revs up your metabolism, while satiating your appetite to keep you from overeating later in the day.

Getting some sunlight (at least 15 minutes) before 10am cues your brain to stop releasing melatonin which will signal your brain to wake up you up and improve your mood (I call it getting your happy rays).

Your core temperature rises between 10 and 11am and again from 5-7pm, this is when your muscle, nerves and joints warm up and you feel sharper and more energetic. Your brain also tends to be the most agile during this period so this would be prime time to tackle a challenging project at work.

Have a medical procedure before noon, there are studies that show physicians are most alert before noon thus making fewer mistakes in the morning. Scheduling a doctor’s appointment in the morning is also beneficial as they are more alert to catch anything suspicious during your examination.

Between noon and 2pm your body temperature naturally dips causing you to feel sleepy, go for a walk to help overcome this lull.

If you are going to cheat on your diet, do it between 11am and 2pm, it allows enough time for your body to burn off the excess calories and get back on track before bedtime.

Between 5 and 6pm our body temperature peaks which means you are most agile and less likely to get injured, your hand-eye coordination is the sharpest, lung function is high, muscle fibers are warm and your mood is brighter. Did you know that this is the time of day when Olympic records tend to be set?

If you are going to grab a drink after work keep it between 4pm and 8pm, even better reason to hit happy hour now! This allows the alcohol to metabolize before you sleep, any later and you are more likely to toss and turn all night. Eating dinner before 8pm helps your body metabolize the food well before you turn in for the night, if you have too many late nights, it causes a change in metabolism and insulin production which will eventually lead to weight gain. Our bodies are designed to sleep when the sun goes down, so don’t mess with mother nature or she will get you back with added pounds.

Apply anti-perspirant at bedtime, the chemicals that keep you from sweating are better absorbed when your skin is dry. Most people apply it when their skin is damp after a morning shower, but if you use it at night it’ll plug your sweat ducts and help you stay fresh for 24 hours.

In the middle of the night we tend to be most creative, so if you find you can’t sleep, let your mind wander and come up with ideas or solutions. While it is not wise to do this often, on occasion it can help you solve a difficult issue you may be struggling with while putting it to rest and then allowing you to sleep more solid.

For more information, check out “The Body Clock Guide to Better Health” by Michael Smolensky and Lynne Lamberg.

Ear Protection

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Yeah, yeah, yeah those bright pink (or even yellow) things that you need to squish up and mold to shove into your ears. We’ve seen people taking them out when they get off their bikes and take off their helmets. So uncool, right? Well, maybe not, those long rides we take can tend to wear on us mentally when the sounds of the wind and bike resonate in our heads well after we’ve stopped riding. I admit, I don’t always wear them, in fact on short jaunts, I don’t. However, since riding the track and seeing every rider out there wearing them, it made me rethink my logic in it all. Racers wear them so they can only hear their engines and not all the extra noise out there, in a sense creating their own little world where they can just concentrate on their task at hand. Long distance riders wear them because it keeps them from that buzzing that occurs well after the ride and to keep from feeling fatigued. Let’s face it noise, constant noise wears you down and causes you to feel tired and grumpy.

The noise of the wind buzzing through your helmet is lending to long-term hearing damage and by the time you notice, it is too late. Foam earplugs are cheap and readily available, every drugstore, home improvement store and most convenience stores keep them in stock. If you choose the more expensive option, you can have them custom fitted and made specifically for you. It does come with a price tag though, but depending on the type of riding you do this may be worth it. That is of course for you to decide, start with the foam ones and should you want to get custom ones, there are plenty of companies that offer that service. Come one ladies, it isn’t at all sexy to get off your bike and start shouting because you can’t hear, don’t you agree? Ride on Vixens and enjoy this incredible weather, I hope to bump into a few of you out there soon!

Prevent those Headaches!

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Job, family and life can cause you to have headaches, even migraines. The stress of everyday life just has a way of making us tense, but did you know that when you relax after being stressed out that you can be subject to something called let-down headaches where your stress hormones plunge and it affects your brain chemistry? Nice huh? Taking some time to just meditate, visualize a peaceful place or treating yourself to a massage can help you to deter these extreme hormone fluctuations and keep those pesky headaches at bay.

Skipping meals can also cause blood sugar dips that can cause headaches, but eating certain foods can also trigger them too. Tyramine, a naturally occurring substance in deli meats, sauerkraut, soy sauce and aged cheeses is among one of the biggest offenders. Other culprits to be on the lookout for are onions, citrus fruits, caffeine, MSG and aspartame. If you are experiencing headaches, keep a log of what you eat and pay careful attention to when those headaches occur so you can pinpoint the trigger. Also, eat small meals and frequently to keep your blood sugar stable and don’t forget to hydrate, dehydration can also lead to headaches. Eight 8-oz. cups of water a day is the golden rule.

I hate to bring up alcohol, but we all know that it can lead to dehydration especially if you don’t drink enough water throughout the night. Alcohol is a migraine trigger for about 33% of sufferers and can also lead to disruptive sleep and abnormal sleep patterns. Also, stick to the lighter colored drinks like vodka and white wine (I love my vodka!) which are free of tannins that are known to cause headaches.

Being a healthy weight and exercising also helps everything including headaches. Being overweight increases your risk of developing chronic headaches and ups your chances 30% for getting migraines than women who can’t pinch an inch. So get fit ladies and don’t let those headaches bring you down, we are way to busy to be brought down by something we can control!

OK, Mother Nature and Aunt Flo mess with our hormones which not only gives us cramps and makes us crabby, but it also messes with our heads, THANK YOU!!! Did you know that menstrual migraines hit 60% of migraine sufferers? Estrogen levels drop just before your period and that drop causes brain changes that trigger a migraine. My OB/Gyn recommends taking a OTC anti-inflammatory like ibuprofen a couple of days before to be proactive.

Headaches when you wake up may be a sign of TMJ, where you grind your teeth while you sleep and causes pain around the jaw joint and muscles. It is very common for people with tension headaches to have TMJ so if you are experiencing any signs of tension headaches you can’t explain you may want to ask your doctor. Also snoring can cause daily headaches, you may need to see a sleep-medicine specialist to determine if you have sleep apnea, a disorder where you stop breathing periodically while you sleep.

Vixens, we need to be our best, so if you find yourself struggling with debilitating headaches, get down to the root of it and get back on track to being the best you can be. Can’t don that helmet if your head is throbbing and we all know we live to ride!!!