The other 23 hours from Steele Fitness
Posted by by Steele Smiley, CEO, STEELE Fitness
Thursday, May 24, 2012
While exercise makes a huge difference in the way you look and feel, meaningful change happens when you exercise and pay attention to the choices you make during the “Other 23 Hours” of the day.
“The Other 23 Hours” trademarked concept is something STEELE Fitness has incorporated into every client’s program since the company was founded. We provide each client with a number of different tools to utilize throughout the Other 23 Hours of the day. These tools, combined with continuous nutritional consulting and feedback, have lead to the success of thousands of people across the Twin Cities. The summer is a great time to start creating habits that will benefit the rest of your life- take a look at some of our most valuable tips that will benefit both your workouts and your life!
1. Late night craving? Have some protein!
Don’t undo what you have done by having something sweet or high in carbohydrates before you hit the sack. Sugar acts as a quick fix and has no nutritional benefit. While carbohydrates are necessary in a healthy diet, they will end up converting to sugars and eventually storing as fat if followed by a sedentary activity like sleeping.
Try these options to curb your cravings:
- Balance Bars- these are high in protein and are low on the glycemic index. With flavors like cookie dough and almond brownie, you’ll feel like you’re treating yourself!
- Celery or cucumbers with hummus or salsa- this is a fantastic choice over chips and dip.
- Protein powder and coconut or almond milk- thoroughly blend a scoop of powder with 1.5-2 cups of coconut or almond milk. The result? A creamy, low-fat, high-protein shake!
2. Drink more water
Water benefits your body’s circulation, decreases fatigue, helps the digestion process and is a much better choice than sports drinks, coffee, alcoholic beverages or soda. While you’ve probably heard “8 glasses a day” your whole life, the truth is the recommended amount of water varies from person to person based on a number of different factors.
A good goal to set is to never get to the point where you feel thirsty. By this time, you’re already dehydrated. To make it easier swallow, try these healthy tricks:
- Get into a routine: drink a glass when you wake up, at each meal, between each meal, and before, during, and after exercise. Try setting an alarm on your phone to remind you.
- Add fruit to your water. This goes beyond lemon. Consider adding oranges, grapefruits, berries, mangos or even cucumbers.
- Add 1-2 tablespoons of vitamin water, coconut water or your favorite juice to get a great taste without the calories.
3. Balance your meals throughout the day
It’s never a good idea to starve throughout the day and then have a big meal at night. There are a number of different health reasons to avoid this behavior. Always start your day off with a balance of protein and complex carbohydrates. Keep healthy, pre-portioned snacks handy to eat between meals. This will prevent hunger pangs and the binges that follow and may be the single most effective way to maintain an efficient metabolism.
Some pre-portioned snacks that we recommend include:
- Laughing Cow Cheese Wedges / Baby Bel rounds
- Bolthouse Farms snack size baby carrots
- Fage plain Greek yogurt combined with a hand full of berries
- Nutrition Bars (We love Balance or Think Thin)
- Kashi TLC crackers (not proportioned, however a great option if you take a handful and pack into a small ziplock baggie)
- 100 calorie packs of natural foods like almonds. Always lean towards low or no sodium!