I have experienced quite a bit of stress for a variety of reasons, as of late. I try to manage stress through exercise, which really gives me a calming sense of peace.
There is a strong correlation between constant stress and your body pumping out high doses of the hormone, cortisol, according to Health Magazine in October of 2009. Cortisol can boost your appetite and lead you to overeat. The increase in hormones can lead to want to eat. Comfort foods are typically higher in fat and calories, sugar and fat.
The kicker is that fat cells also produce cortisol, so if you’re overweight and stressed…that’s just cruel! These hormones lead to more belly fat, and that puts you at more risk for a variety of health issues.
Try yoga, meditation, or Pilates as a stress release. Try a dance class or simply take a walk. Don’t give into giving up! It will add to the spiraling effect of the stress. Demand better for yourself!
Thursday 11/17/11- Workout Diary:
Strength Train with trainer- 55 minutes
10 reps, 4 sets each 2 exercises
deep squats with cable- 5 plates
cable biceps- 3 plates
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straight leg dead lift- 45 lb bar
arnolds- 12lb dumbbell (singles)
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front delt cable raises with rope- 3 plates
one legged single squats on 24" box
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standing triceps extention- 2 plates
pull through with butt squeeze- 5 plates
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cable standing shoulder press- 2 plates
lat pull down with rear delt-2 plates
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single arm chest fly on the stability ball- 2 plates
cable rear leg raise- 4 plates
Thursday 11/17/11- Food Diary:
Breakfast-
1 cup egg whites (120 cal)
1 weight watchers whole wheat english muffin, 1 tbls Polander all fruit (130 cal)
A.M. Snack-
1 cup pasturized egg whites,1 scoop whey protein shake mix (195 cal)
Lunch-
2 tbls hummus, 1 whole wheat low carb tortilla, 6 asparagus, 5 crunchy pea pods (270 cal)
1/3 cup chopped tomatoes (20 cal)
P.M. Snack-
salad- 2 cup spinach, 1/2 red sweet pepper, 1/2 tomato, 2 tbls sunflower seeds,2 quarters- artichokes (115 cal)
1 cup hot apple cider -sweet moment with my sons (120 cal)
Dinner-
5 oz Mahi mahi (150 cal)
1 cup baked ziti (whole wheat pasta), with shitake mushrooms instead of ground beef- homemade (350 cal)
Dessert-
1 greek 0% fat yogurt ( 130 cal)
1/2 cup strawberries(40 cal)
TOTAL CALORIES- 1741
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