Guest Blogger: Roni Davis tackles FASTED CARDIO!

Guest Blogger Roni Davis on RunningKatTalesSo, Kat asked me how beneficial and safe it was to do fasted cardio. I laughed because it’s SUCH a controversial subject. I’ve read some fairly heated debates from some of the top pros in the industry arguing both sides with points that are all really compelling. Below, I’ll provide a link to one of my favorites but if you’re not interested in reading a lot about the science behind it, the two basic schools of thought are as follows:

Pros: Proponents say that you will burn more fat than if you eat beforehand.

Your body stores glycogen to use as its preferred source of fuel during exercise. The idea behind fasted cardio is that your glycogen stores would be somewhat depleted first thing in the morning after fasting overnight. Having less glycogen available to use as fuel, it would switch and use fat stores as its next source of fuel, allowing for a greater amount of actual fat being burned.

The key to this being successful seems to be that the intensity level of the exercise stays in the low to moderate range. When your body exercises at a low intensity, it uses more fat than carbohydrate.

Cons: Opponents say you’re burning less calories and that it’s a recipe for muscle wasting.

Because the work is easier, you’re not burning as many overall calories so you’d have to work for a longer period of time than if you were training hard. You shouldn’t run sprints or do some other high-intensity exercise as the lack of glycogen in your system wouldn’t allow for it. This makes it a definite no-no if you’re training for a race, endurance event, etc. It’s also said that all fasted cardio manages to do is burn off muscle, rather than fat.

My take is that like most things, there are no absolutes. If you spend some time looking, there are studies to support both theories.

The bottom line for me? I train with a team of the most perfect bodies in the world and most do some form of fasted cardio or another first thing in morning. That’s good enough to convince me …when done properly and depending on your goals, of course!

How’s that for a clear as mud answer?

Click to read more on this subject!

Guest Blogger: Melanie Bowen + exercise and cancer

cancer_more than ribbonLiving with cancer can be one of the most difficult things that you do in life. You might be wondering about your future and what you can do in order to feel better each day. The truth is that exercise and a healthy lifestyle can be wonderful options for just about any cancer patient. It does not matter if you were recently diagnosed, undergoing treatment or are in remission, exercise is still a great way to improve the quality of your life. There are a few ways that exercise can accomplish this for anyone who’s suffering from mesothelioma, breast cancer, or any other type of cancer.

Exercise helps you both physically and emotionally. Physically, exercise helps to provide you with more energy and releases feel-good endorphins into the body. If you can remember that great feeling you got after your last workout, just imagine that feeling being incorporated into your daily life and the impact it will have on you during treatment. As a cancer patient, you may be dealing with anger, depression and sadness. Exercise can help you to feel more alive and energetic when things around you seem glum.

When it comes to the emotional aspect of exercise, it is easy to see the benefits that it can have for you. For one, just getting away from your everyday surroundings is a way to feel better in general. Whether you decide to join a local gym or just make regular trips to the park, it is easy to see why so many people exercise every single day, whether they have cancer or not.

As always, you should speak with a health professional before you begin an exercise regimen. Your doctor will be able to tell you how much exercise is enough for you considering your current state of health. This will help tremendously when it comes to helping you get the best out of your daily routine, especially during treatment. Exercise is healthy for just about anyone of any age, so incorporating it into your everyday schedule is a fantastic thing for when you’re undergoing cancer treatment or are even in remission. You will find that the benefits you reap from exercise help tremendously when it comes to your physical strength and your ability to feel better about your situation. Speaking with a knowledgeable health professional will help you to determine what is right for you when it comes to an exercise schedule.

Melanie Bowen 

Guest Blogger: Introducing Roni Davis

RoniDavis_bio

 

I am super excited to introduce Roni Davis!

Kat: How long did it take you to transform your lifestyle? 

Roni: That’s a tough one. I started in March of 2007 and I’d like to say it took “X” amount of time but I can’t specifically list a date that I could say, “this is the day I was done”. In many ways, I feel like it’s still a work in progress. The bulk of the changes took place over the course of the first year or two but I’d say by the end of the first year, I knew this was the way my life was going to be from then on. There was no going back.

Kat: Do you think anyone can do it?

Roni: Absolutely. I’ve seen SO many transformations from every day people who just quite simply set their minds to do extraordinary things. It ALL comes down to how badly you want it. It requires a change in your mindset. A “I will no longer accept average” and “failure is not an option” type mindset that literally makes anything possible. Once that happens, the body will cooperate…true for anyone.

Kat: What is a typical day for you? (Gym/Life etc.)

Roni: A typical day starts with fasted cardio (usually about 60mins) between 6 and 6:30am, then breakfast, then getting my kid off to school. I do my own workout for 45-60 mins, shower and then start training clients. After work is Mommy time and I start all over again the next day.

Kat:What is the biggest myth about bodybuilding?

Roni: Oh my goodness, there are SO many it’s hard to pick just one. Perhaps that we’re all on steroids? Or one that annoys me the most specifically re: women is that it will cause us to get big and bulky and make us look like men. The only thing lifting does for us is make us healthier, stronger, curvier…and tighter. What gal wouldn’t want that? 🙂

Kat: What would you like people to know about the sport?

Roni: I’d love for people to know that they don’t have to want to be a “bodybuilder” or get on stage or have big bulging muscles to use the basic fundamentals of what we do to shape their own bodies into anything they want them to be. Muscle building takes TIME and HARD work. No one just wakes up “jacked” one day thinking, “OMG! When did I turn into Arnold?!” It’s a LONG process that literally allows you to carve out just about any shape you want and fix your trouble spots. If you’re willing to work and be patient.

***You can catch Roni here or on her Facebook fan page!

Guest Blogger: Amy + Cross Fit

active mom tries cross fitI am so excited to be doing a guest blog! Kat and I always knew each other but have really bonded over the last year. We have lots in common and it’s been wonderful to know I am not alone in the journey to be an active mom. I am not a writer so I am going to answer some questions about my experience with CrossFit. I am a 33 year old mother of two, I am a runner and like Kat am training for a half marathon. I am happy to share my experience with starting CrossFit

Where did you hear about CrossFit?
– My cousin and his wife started CrossFit and a paleo diet last year. I have never seen such a transformation and really decided to look into it. I noticed a CrossFit gym opened here in Sydney. I vowed to try it when I finished my mat leave.

What motivated you to try it out?
– Like Kat I have been training for a half marathon. I completed a few races and run regularly, I also love yoga. I wanted to start lifting weights but just couldn’t get myself doing it alone. I needed motivation and felt CrossFit would motivate me and teach me how to lift weights and build some serious muscle.

What has been the biggest challenge so far?
– My biggest challenge so far was my first day!!! I am in the best shape of my life and my first WOD (workout of the day) kicked my ass so bad if I hadn’t already paid I don’t know if I would have went back! I felt like I was really bad at it and I didn’t belong there. I was assured that everyone feels that way at first! After my second class I was hooked! I started out feeling super weak but feel stronger every day!

Are there certain rules? e.g.: must have prior weight-lifting or cardio experience?
– Not at all!!! I had plenty of cardio experience but pretty much zero weight lifting. The coaches are amazing at accommodating everyone! At the moment I use a empty bar for power cleans and shoulder presses. The most important thing is getting the technique correct, then add weight.

Do you love it, hate it or undecided so far?
-I LOVE LOVE LOVE LOVE it!!!!! I am always lifting the least amount of weight, am usually the slowest and need a whole lot of coaching but I am addicted. I am doing things I never dreamed I would be able to do. No one judges or looks down on you. It is a fantastic, welcoming community. It is all levelled so that everyone is working at their maximum all the time. I look forward to every workout.

amy_guest blogger at RunningKatTales Profile