P.O.W.E.R. Magazine Fall 2019

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Wear training clothing that is functional, fits correctly, and feels good. Invest in a good pair of tights and shoes first. Then build around those items. If you feel frumpy and sloppy you won’t feel motivated! Make sure you have the proper gear, including stable, protective footwear, and clothes that fit and make you feel good about yourself. I love compression tights with a high waist. The website www.gymshark.com has a great selection and excellent prices. If you are training outside dress accordingly. Try and wear light-colored clothing with wickable fabrics that breathe and keep sweat away from the skin which causes chafing. Many injuries in life and the gym result from being clumsy, absent-minded or not "set up" when completing a task. Whether it’s moving furniture, lifting heavy, awkward items, or reaching behind you to grab something, all of these tasks can be recipes for injury if you are not purposeful. Focus on the task at hand. Picture yourself completing the task before you do it. For example, if you are picking up a heavy bag, visualize the correct body position needed before you pick it up and move it. Fats are your friends. Omega 3’s and heart-healthy fats are an essential component to a lean physique and stabilizing hunger. Incorporate foods like avocado, nuts, olives, and oils such as flax, Udo’s, Oil 3,6,9 Blend, olive, and avocado oil. Strive for progress, not perfection. Small improvements each day add up to big results. This goes for show-



ing up to your workouts on time, drinking enough water, sleeping, etc. Follow a structured training plan with proper progression. You may initially have some weight loss if you are cherry picking classes, or randomly training at the gym. However, that type of working out doesn’t give you a physique change. To see the shape of your body change, you need programming with strength, accessory work, cardio and conditioning. Roll out! Make sure you are consistently foam rolling your body on a daily basis. Foam rolling helps to promote blood flow (resulting in a higher metabolic rate), aids in better overall mobility, helps to push lactic acid out of your muscles and assists in bringing out the shape of your body. Breaking up muscle adhesions means less “knots.” It’s like having a masseuse at your disposal for a fraction of the cost. Try my free, full body “Rolling Out Guide” at: ashleyborden.com/ foamrollingguide. Get off the fake food, and that includes soda and fancy coffee drinks. If it has more than five ingredients or says partially hydrogenated oil throw it away! Not sleeping enough. People think they can “catch up” on sleep. You can’t. Sleep regulates our hormones. When you don’t get enough sleep, your body produces the stress hormone cortisol, which increases your hunger levels. Lack of sleep also throws off your blood sugar levels which can lead to cravings for sugar. Aim for seven to nine hours of sleep a night.

Follow these nutrition tips from my Dietitian, Kristen Bell R.D., who is the co-author of my S.O.S. Food Plan (ashleyborden.com/ foodplan) 1 Start your day with 20 grams of protein within 20 minutes of waking up. 2 Leave carbs out of dinner time to accelerate weight loss (except vegetables which are unlimited). 3 Eat when you are barely hungry and stop when you are barely full. 4 Be accountable to someone. Choose a friend that you can do this challenge with. 5 Focus on the quality of food and mindful eating instead of staying under a certain calorie goal. 6 Ditch the sugar - of all sorts. Consuming too many calories, even if they’re from “healthy” sugars, such as honey, agave, and fruit in excess can still lead to weight gain. Limit fruit intake to 1.5 cups a day. Cutting out any electronic devices with a screen 30 minutes before bedtime has been shown to increase the body's production of melatonin. Melatonin is a hormone that regulates sleep–wake cycles. Studies have shown that increased melatonin may help you sleep better. P.O.W.E.R. Magazine | 27