Hi, friends! It’s an overcast day here in sunny AZ and even though it’s SUPER hot still, I’ll take the shade. I’m just popping in to share with you a little bit about my presentation last night and this morning so far.
Finding something to wear was a challenge, I haven’t invested in very many professional clothing. I meet with a lot of my clients on Skype so as long as I’ve got a shirt on most are cool with whatever. But I liked this dress, sorry I only got a picture sitting down. I’ll likely wear it again to church this weekend so I’ll take another photo then.
For reference here is a photo wearing the dress, not 21 weeks preggers. I think it converts well!
My presentation was at the Chandler Basha Library on Sports Nutrition fueling your workouts. At the beginning of the presentation, I asked the attendees what they wanted to learn. I always try to tailor my presentations toward the audience.
Here were some of the top questions and answers I provided:
Timing window of refueling?
- Within 30 minutes to an hour, you should refuel carbohydrate AND protein. Men should aim for 35-40 grams of protein and women should aim for 25-30 grams of protein. You also want to make sure you have a carb with your protein. This helps your body to utilize the protein for rebuilding instead of breaking it down into sugar for energy.
Difficulty losing weight despite staying active – 5 days a week?
- I introduced the concept of carb cycling here in a really loose manner. I don’t think you should turn your diet into a live and die by the numbers thing, but I think you can loosely watch your carb intake depending on your activity.
- For a LISS workout – eat fewer dense carbs throughout the day and focus more on protein and non-starchy produce. This type of exercise is best done fasted or with minimal simple carbs in your system.
- For a HIIT workout or hard lifting workout – focus on getting enough complex carbs at every meal, around 1/2 of a cup.
Fueling long distance bike rides (4-5 hours) or long hikes?
- Longtime readers will not be surprised that here is where I took the chance to explain how amazing UCAN is.
We covered a ton of stuff in the hour, but I just wanted to share those highlights with you guys! We also covered foods that increase muscle recovery such as cottage cheese, pomegranate juice, and curcumin. If you guys are interested I could do a blog post on that!
When I got back home last night I watched two episodes of BBT and then headed to bed. This morning I woke up a little later than usual, I slammed two trail mix energy balls and headed out the door at 6:30 am.
As I was walking I changed my alarm time to 4:45 am, my new goal will be to get out of the house by 5:30 am. I hate walking when it’s hotter than 80 out, no bueno. Mr. Hungry often gets up at this time to play basketball so I’m hoping I can swing it!
My just got out of bed look every morning ha ha! The bump changes drastically from morning to night, but it’s definitely always there now. I can’t suck it in AT ALL like I could in the first trimester or early second trimester. It’s crazy!
I listened to Wait, Wait, Don’t Tell Me while I walked which distracted me from the heat by keeping me laughing!
When I got home I realized I never refilled my cold brew pitcher and I was out of coffee. That’s unacceptable so I headed out to Starbucks for a half decaf grande Americano.
It was soo good! I’ve been on the iced half decaf mocha train for a while but I just don’t want that much sugar anymore. I just don’t crave it, want it, or care for it. Pregnancy is weird.
A few hours later I had a plain greek yogurt with banana slices and a giant cashew butter scoop. I’m enjoying it now as I type up this post!
Birthing Classes Questions
After my walk, I got majorly distracted by an article on the Bump about birthing classes. I had NO IDEA there were so many to chose from? Lamaze, Bradley Method, Hypnobirthing? I’m seriously looking into the Bradly Method but I’ve seen mixed reviews. Some say it was the best ever and some say that the info was outdated and biased.
I’d love to hear if any of you had experiences in this? I’m looking for something prepare me and Mr. Hungry for all potential scenarios. I’m basically comfortable with the idea of an epidural but I still want to be prepared. I’d also like to labor as long as possible before receiving the epidural. I also understand that my mother had a quick birth and was unable to receive an epidural. So like I said, I want to be prepared for all scenarios. Would love your suggestions! Here are my questions:
- Did you take any birthing classes or not?
- If you did take them, which ones were the most beneficial? If you didn’t, do you wish you would have or no?
Thanks, friends! Have a great Thursday, see you tomorrow for Friday Favorites!