MOARfit 20-Minute Total Body Workout & HIIT It and Quit It Playlist

Step 1: bump this Spotify playlist (and follow me for all my music)

 

We’re going old school with this playlist. Who doesn’t like Missy Elliot, Mase, Eve and more! I know music is a main motivator for me when I workout. What are your go-t0 sweat session jams?

 


 

Step 2: press play, no sound needed

 

(Please ignore my video editing ūüôā I’m still learning how to use text overlay!)

 


 

Step 3: post a picture or video of yourself doing one of these #MOARfitmoves on Instagram and tag me (@MOARfit) so I can check you out and give you some pro coaching tips!

 

How to FUEL your body for optimal athletic performance: Part 3

For the past two weeks, I’ve been talking about¬†how to fuel your body for optimal athletic performance. If you’re following along, I’m sure you’re waiting on the edge of your seat¬†for this final installment: post-workout/race nutrition. So far we’ve covered pre-race nutrition and what to eat to keep you going during a long training workout or endurance event. It’s time we talk recovery. For post-workout/race nutrition it’s not as important to experiment beforehand. What’s most important is giving your body the calories and nutrients (macro and micro) it needs, while giving your¬†soul¬†a well-deserved but not over-the-top reward for all your hard work.photo 2

How to FUEL your body for optimal athletic performance: Part 3 РWhat to eat post-workout/endurance event

(Adapted from The Thrive Diet, by Brendan Frazier)

1.¬† Respect the fuel window. In the 15-60 minutes immediately following a workout or endurance event, your muscles are primed and ready to receive fuel to start the repair process.¬† Eat (or drink) your recovery meal right away, ideally within the first half hour after the workout is complete. If you’re not hungry, opt for something liquid as it’ll be easier to gulp down. Even the classic chocolate milk will do in a pinch.

2.  Make it easy to digest. Your muscles need blood to deliver nutrients to them.  The more of that blood that’s tied up in digesting, the less that gets to your muscles.  Ideally, you should get your immediate post-workout fix in liquid form.

3. Consume .75 g of carbohydrate per pound of body weight and include at least 10 g of protein. Your carbohydrates should include high-glycemic index carbs, like glucose (dates are a good way to get it), and some slower-release, fibrous, carbs as well Рthink whole grains, fruits and veggies.  Include about half as many grams of healthy fat as you do protein.  Try avocado, or flaxseed or coconut oils.

4. Get out of the acid state with greens or other vegetables and fruits. Intense exercise creates an acidic environment in your body. Bitter greens (kale, chard, mustard, etc), vegetables, and certain fruits like lemons and limes have a neutralizing effect on your body.  Animal protein is acid-forming, as are heavily-processed protein powders. This is one of several reasons I suggest using minimally-processed hemp protein powder.

5.¬† Drink 2 cups of water per pound of body weight lost during exercise and replace lost¬†electrolytes.¬†When you sweat, you lose electrolytes, the little conductors that transmit electrical impulses throughout your body.¬† Some good sources of electrolytes are fruit or a few pinches of sea salt. You can also proactively replace electrolytes during an endurance event with¬†S!Caps or another capsule that provides sodium, potassium and other minerals. These can be taken every 45 min in hot weather, or 60 min in temperate weather (depending on your rate of sweat), Just¬†tape them to your race bib (on the outside) and you’ll be good to go!

Check back next week for what to eat during a long training workout or endurance event.

 

Lights, Camera…TLC Sunday Brunch!

A few weeks ago, producers for a new TLC show (TLC Sunday Brunch) approached me to be their on air “Health Expert,” sharing several of my MOARfit recipes with viewers alongside the lovely and talented¬†Ereka Vetrini. I could barely contain my excitement despite my best efforts¬†to play it cool.¬†I must¬†say it was¬†kind of a dream come true.

Way back in middle school me and one of my best friends, Jenna, used to do cooking shows for our families or whoever else would stomach our babbling and “creations.” My culinary skills weren’t exactly expert at the time, but both Jenna and I have grown up to work with food and feeding people in our own various ways. Never in a a million years did I imagine, however, that I’d be on TV telling people about my recipes and spreading the good word about how¬†easy, affordable and fun healthy cooking can be.

My brief segments will air today, Sunday, July 27th and next Sunday, August 3rd between 12:00-1:00pm. Get your DVR ready to go! And I just might be filming a few more segments around yoga and mind/body wellness so stay tuned for more info on that!

Here are some photos from my very very cool day:

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Lights, camera, ACTION. We got to work in my dream kitchen – a HUGE island with tons of counter space and a light, airy vibe.

Amy Rizzotto_TLC Sunday Brunch_Makeup

I got the full treatment with a hair stylist, Daryl, and makeup artist – her name is escaping me but she was so gorgeous and practices yoga and meditation so she’s my kind of chick! I can’t thank them enough for making me look purdy!

P.S. I had those curlers in for nearly 4 hours and was walking around like Betty Draper in my apron and full makeup.

TLC Sunday Brunch_Makeup

I had serious makeup arsenal envy after getting dolled up. A trip to Sephora might be in my near future.

Amy Rizzotto_TLC Sunday Brunch_Headshot

The finished product! They did good, no? If only my hair could look that good every day…

TLC Sunday Brunch_Branded Apron

I even got to rock one of their cute TLC Sunday Brunch aprons. Thank goodness for stylist, Pascale’s handiwork in tweaking it to fit my petite frame!

TLC Sunday Brunch_MOARfit Strawberry Balsamic Tart

Speaking of stylists, my food even had a stylist. Actually, make that two! My Strawberry Balsamic Tart never looked so good.

TLC Sunday Brunch_Crew

A great big THANK YOU to the cast and crew who included me in this wonderful experience and made me feel so welcome and comfortable for my first TV appearance. I don’t know how they do it but they’re amazing!

5 Rules for MOAR Mindful Eating

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Did you know that¬†Americans spend $40 million annually on weight loss? What I’m about to tell you might not be the best for my business, but it will likely save you¬†some serious cash on specialty groceries, packaged cleanses, personal trainers and the like–especially at this time of year. With New Years resolutions just around the corner your golden ticket to better health and well-being might be as simple as harnessing tools you already have within you to¬†practice mindfulness while you munch.

Mindfulness is common speak for yogis worldwide. It is a practice derived from Buddhism and seen as a critical part of the tradition’s¬†Noble Eightfold Path to Enlightenment. Mindfulness can be achieved through proper meditation, but can also be cultivated through daily efforts to bring awareness into all different aspects of our lives. It takes work–constant, and concerted effort–but can make a world of difference for your stress levels, concentration, productivity and even your relationships with friends, family and partners. The aspect I’ll focus on here, however, is how it can positively impact your relationship with food and ultimately lead to better nutrition and feeling comfortable with your body in both its internal and external manifestations.

Being more aware of your eating habits and resetting your relationship with food is a challenging process, but one that can be made easier by following my 5 Rules for MOAR Mindful Eating:

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  1. Sit down. Try to take a break from being the efficient machine you are and avoid the urge to multitask while you’re eating. Eating should get the same dedicated attention that composing an email or making a phone call does. By allowing your mind to focus on enjoying your food, you’ll be ready to realize and respond to the signals from your tummy when your hunger is gone.
  2. Screen(s) off. It’s now well-known that there’s a proven connection between screen time and type 2 diabetes in children. Kids aren’t the only casualties. Let‚Äôs face it, we‚Äôre (almost) all addicted to our cell phones, tablets and computers (a.k.a. screens). Who out there¬†spends at least 6 hours of their day looking at a screen? I’d venture to say at least 75% of my readers do. Now answer me this, who out there looks at a screen while eating at least one meal a day?¬†The vast majority of us–and I’m guilty as charged–check emails, respond to texts and/or watch TV while we munch. Turning your screen off prevents you from getting distracted as to why you‚Äôre eating and, as I already mentioned, helps you recognize satiety. A mindful eater eats when they’re hungry rather than when they’re bored, sad, stressed, or celebrating. This is a lot easier said than done so set yourself up for success in cultivating food and full awareness by eliminating distractions.
  3. Slow down. How many times have you waited 45 minutes for a table at a restaurant, 30 minutes for your food to arrive, and devoured your entire meal in under 10? In our culture of go go go, we rarely give the ritual of eating its due attention. Proper digestion begins in the mouth. Slow it down and allow your body to focus its energy on the act of eating and start things off right by chewing your food. I’m not preaching that we need to go so far as to chew each bite 40 times–though there is a fair amount of scientific evidence to suggest the efficacy of this–but at the very least we know that it takes 15-20 minutes for food to register in your brain chemistry (with the help of hormones like ghrelin¬†and¬†leptin) and trigger satiety. TIP: try chopsticks or using your non-dominant hand.
  4. Savor flavor. Slowing down allows you to be aware of what you’re eating. If you focus on your food you’ll begin to notice the¬†color, taste, smell and texture of what you’re consuming, as well as think about the effort you or someone else put into making it. This is an opportunity for gratitude that we all too often miss. It is also a great way to start savoring your food. As you become more mindful of what you’re munching on, your food will taste better and it might just encourage you to cook more which is this nutrition coach’s #1 strategy for long-term success in better eating habits for you and your family.
  5. Finally, Sink in. Stay put after you finish your meal. This will (a) give your body the time it needs to figure out whether or not you’re full; and (b), if you aren’t rushing off to the next thing, you’re far less likely to experience stomach upset which can be triggered by the release of cortisol, a powerful stress hormone. For those of you who suffer from IBS or other tummy disorders, simply building in some down-time after you eat could mean a significant decrease in symptoms.

I’d love to hear your tips for more mindful eating. Please share your ideas in the “Leave a Reply” field below, or shoot me an email at moarfit@gmail.com.


Welcome to MOARfit!

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Welcome to MOARfit!

Thank you so much to those of you who have followed along with me on MOARyoga over the last year. As with all things in life, the MOAR mission is dynamic and growing. What started as a blog dedicated to yoga and nutrition around this time last fall, has evolved and will continue to transform into more–well¬†MOARfit¬†to be exact.

This next phase is a reflection of my foray into a more inclusive definition of mind-body wellness. MOARfit came to me in late summer as I realized that I want to offer my students, clients, and readers advice and feasible steps to become¬†functionally fit¬†in their daily lives–both mentally and physically. For some people that might mean yoga three days a week and a vegan diet. For others, a fusion of HIIT (high-intensity interval training), outdoor activities like biking and running, and yoga combined with a flexitarian or compassionate carnivore diet might be the best path to the best you. Whatever course you choose to to follow, MOARfit will be a valuable resource for you along the way.

I have transferred all of my old content over from MOARyoga to this new platform–MOARfit–and hope you will join me in this new and exciting manifestation of my vision for helping people be the happiest, healthiest versions of themselves.

Sign up by clicking “Follow MOARfit” on the right sidebar and live life to the fullest by becoming functionally fit in both mind and body.

With gratitude and excitement for what’s to come!

Amy