Best Time Of Day Ever To Workout

I really do get asked this all the time:

"When is the BEST time to workout?"

Well, in reality, the best time truly is whenever you are actually going to do it. Look, some people love to get their training in first thing in the morning. Some love to go during their lunch hour. And, of course, many people just wait until after work.

Hey, with some many people completely out of shape and unhealthy I'm happy whatever time you go and workout, so long as you actually go! ;-) But many people are confused as to what and when they are supposed to eat based on when they get their workout in.

And they are also baffled as to when they should take their supplements.
You're in luck if you're one of the confused! My partners over at Prograde Nutrition have created this really simple chart that shows you examples of what you can eat and when, and it's all based on what time of day you workout.

Plus, it also shows good times to fit in your supplements for optimal results.
Even better is that they made a version for men and a version for women.

Check out the female version here: http://carolinafamilyhealthcare.getprograde.com/how-to-use-prograde-products-female.html
OR
Check out the male version here: http://carolinafamilyhealthcare.getprograde.com/how-to-use-prograde-products-male.html

Yours in health,
Carolina Family Healthcare

PS - And don't forget, Prograde has their BRAND NEW Branched Chain Amino Acids at 17% off this week ONLY. Stock up on those now at:
http://carolinafamilyhealthcare.getprograde.com/branched-chain-amino-acids.html

"How Exercise Elevates Your Mood"

While it is clear to those who exercise frequently that their workouts lift their general mood, the physiological explanation is not so simple. What affect does exercise really have on the brain? Well, to start, there are four main neurochemicals that affect mood: Serotonin, Epinephrine, Dopamine, and Endorphin.

Serotonin elevates mood, increases feelings of satiety, and lifts depression. It is that satisfied feeling you have after a long run, or a plate of pasta. It is also that feeling of comfort you get from spending time with friends and family.

Serotonin can become depleted with stress, anxiety, starvation, or inactivity, leaving you depressed, irritable, and exhausted. Conversely, serotonin is strongly elevated after a long run, or workout, even at moderate intensity levels.

Epinephrine is responsible for the “fight or flight” response that occurs when you get scared. The effect epinephrine has on the body is an increase in heart rate and blood pressure, elevated temperature, and a stimulated nervous system.

In today’s fast-paced world, you probably experience epinephrine on a daily basis. Chronically racing to get things done, being late, traffic, juggling too many tasks, and starvation can all stimulate epinephrine. Epinephrine can become depleted with stress or anxiety, leaving you exhausted, mentally drained, and depressed.

Dopamine is the neurochemical that is responsible for sleeping cycles. While you may not recognize when dopamine is correctly balanced, you certainly know when your sleeping cycles have been disrupted. Commonly described as “jet lag”, a disruption in your sleeping cycle is caused by an imbalance in the dopamine level. Dopamine stores can become depleted with stress, or anxiety, an intense trauma, or starvation.

Endorphins are the neurochemicals that act as the body’s “natural painkillers”. Endorphins are responsible for the decrease in physical pain with exercise. Many runners will attest to the fact that chronic pains seem less noticeable during and immediately after a run. Endorphins are also responsible for the ability to disregard, or not even notice pain, when engaged in physical activity.

Endorphins can allow you to perform activities that would otherwise be stopped by pain. Endorphins are also partly responsible for the “runners high” that is often reported by runners.

The endorphin response to exercise increases with frequency of the exercise. Interestingly, substance abuse can deplete the endorphin response to exercise. However, all people, regardless of history, will experience a rise in endorphin levels with exercise.

When you perform exercise at very high intensity levels, epinephrine levels tend to become elevated, more so than with low to moderate intensity level exercise. Power lifting, weight training, sprinting, interval training, plyometrics, and ballistic training can all create a rise in epinephrine levels. Likewise any sport that relies more on explosive, start and stop efforts than a consistent moderate intensity effort, would create a significant rise in epinephrine levels.

This means that sports that utilize more fast-twitch muscle fibers than slow twitch muscle fibers will have a noticeable impact on the epinephrine levels. When you recruit fast twitch muscle fibers, you create the same fight or flight response that would be created in response to real trauma. This response generates very high levels of epinephrine and adrenaline.

While explosive forms of exercise and sports generate a rise in epinephrine and adrenaline, low to moderate intensity exercise tends to create a rise in serotonin. Long distance running, cycling, hiking, swimming, yoga, and sports that rely more on endurance than power create a rise in serotonin levels. Therefore, any sport or exercise that recruits slow twitch muscle fibers will increase serotonin levels.

When you use slow twitch muscle fibers, the purpose is to be able to perform moderate intensity exercise for a long period of time. Completing a difficult task, such as a long run, creates an increase in positive emotional states, which would positively affect serotonin levels. The rise in serotonin that is experienced with moderate intensity exercise, seems to be similar in nature to the rise in serotonin that is experienced when one is surrounded by good friends and family.

When the serotonin levels rise, the dopamine levels tend to rise in accordance. This means that exercising, or engaging in sports at low to moderate intensity levels would have a positive impact on dopamine levels.

You’ve experienced the good night’s rest that is typical following a good workout. It seems that low to moderate intensity exercise has a positive effect on dopamine levels, while exercise that is very intense can lower dopamine levels, causing a disruption in sleep.

While dopamine and serotonin are strongly elevated by moderate intensity exercise, you experience a rise in endorphins regardless of the type or intensity of exercise. However, endorphin response to exercise becomes stronger with exercise frequency. The more exercise we perform, the more endorphins we produce.

By now, you’ve hopefully have realized the multiple positive effects exercise can have on your mood. Try it out! See how much better you feel after a workout!

About The Author: Bobby DeMuro is the Founder of FusionSouth, a personal training/sports conditioning firm in Charlotte, NC. He is also the Executive Director of NoFizz Charlotte, a non-profit dedicated to bringing awareness on the importance of proper hydration. He resides on Lake Norman with his 2-year old boxer, Dakota.

Awesome Immune System Boosting Article

Hey, it's me. I've got two quick updates for you today from my partners over at Prograde.

1) Yes, it's true, they are launching Prograde Branched Chain Amino Acids (BCAAs) next week! I'll be sure to let you know as soon as they're available because they're most likely going to sell out real fast!

2) Here's a really cool research based article on BCAAs and Immune System Boosting.

http://carolinafamilyhealthcare.getprograde.com/immune-system-booster.html

Enjoy!
Carolina Family Healthcare

PS - Oh, in case you missed this one on Tuesday. Here's another cool article on BCAAs and fat loss:

http://carolinafamilyhealthcare.getprograde.com/bcaas-and-dieting.html

Scandalous Reports About Protein Powders

As you know, I have partnered with Prograde Nutrition because I truly believe in their company. So I'm not surprised at all to see them release this amazing report on what's really going on with Protein Powders these days. Being that you're into fitness you've probably seen some of those crazy reports about protein powders being dangerous.

Well, I can't speak for all companies, but I can tell you:

1) Prograde has passed with flying colors.

2) Those reports in the media were entirely misleading.

3) Go to this page to find out the truth about the whole thing: http://carolinafamilyhealthcare.getprograde.com/specials.html

4) You'll also find a coupon code to save 10% on all Prograde products with protein. But that deal only lasts through Friday, so get a move on ;-)

Yours in health,

Carolina Family Healthcare

PS - Seriously, you cannot miss this one. You need to be an educated consumer so you can make the best decision possible. http://carolinafamilyhealthcare.getprograde.com/specials.html

Seven Persistent Exercise Misconceptions

Although some old fitness myths, such as “no pain, no gain” and “spot reducing” are fading fast, plenty of popular exercise misconceptions still exist. Here are some of the most common myths of exercise that, unfortunately, still persist amongst so many people that we work with on a daily basis. How many of these myths have you debunked in your experience with fitness? How many do you still believe?


1. You Will Burn Fat If You Exercise Longer at a Lower Intensity


The most important focus in exercise and fat weight control is not the percentage of exercise energy coming from fat but the total energy cost, or how many calories are burned during the activity. The faster you walk or run, for example, the more calories you use per minute. However, high-intensity exercise is difficult to sustain if you are just beginning or returning to exercise, so you may not exercise very long at this level. It is safer to start out at a lower intensity and work your way up gradually.

2. If You Are Not Going to Work Out Hard, Exercise Is a Waste of Time


This kind of thinking keeps a lot of people from maintaining or even beginning an exercise program. Research continues to show that any exercise is better than none. For example, regular walking or gardening for as little as an hour a week has been shown to reduce the risk of heart disease. Think consistency, not intensity!

3. Yoga Is a Completely Gentle and Safe Exercise


Yoga is an excellent form of exercise, but some styles are quite rigorous and demanding — both physically and mentally. As with any form of exercise, qualified, careful instruction is necessary for a safe, effective workout. Use the help of a qualified professional when beginning any sort of yoga regimen.


4. If You Exercise Long and Hard Enough, You Will Always Get the Results You Want


In reality, genetics plays an important role in how people respond to exercise. Studies have shown a wide variation in how different exercisers respond to the same training program. Your development of strength, speed and endurance may be very different from that of other people you know.

5. Exercise Is One Sure Way to Lose All the Weight You Desire


As with all responses to exercise, weight gain or loss is impacted by many factors, including dietary intake and genetics. All individuals will not lose the same amount of weight on the same exercise program. It is possible to be active and overweight. However, although exercise alone cannot guarantee your ideal weight, regular physical activity is one of the most important factors for successful long-term weight management.

6. If You Want to Lose Weight, Stay Away from Strength Training


Most exercise experts believe that cardiovascular exercise and strength training are both valuable for maintaining a healthy weight. Strength training helps maintain muscle mass and decrease body fat percentage.

7. Overweight People Are Unlikely to Benefit Much From Exercise


Studies show that obese people who participate in regular exercise programs have a lower risk of all-cause mortality than sedentary individuals, regardless of weight. Both men and women of all sizes and fitness levels can improve their health with modest increases in activity. Any small amount of exercise can help lay the groundwork for a solid health plan focusing on fat loss!

This article was written by Bobby DeMuro, the Founder and Chairman of FusionSouth. FusionSouth is the premier mobile fitness firm in Charlotte, specializing in personal training and sports conditioning. You can find out more about them here www.fusionsouth.com