17/02/2016

Return Of The MIA Blonde!

Olaaaaa!

Sorry have been a little MIA lately, I’ve had a few personal situations that had to be resolved. Whilst there are some things still to work on.. there always is isn’t there? I feel like I’m in a much better place now and so one has returned!
When my mind is foggy I struggle to write, I’m one of those people that if I have nothing positive to say I mostly choose to say nothing at all. It’s not because I like to portray a fake happy go lucky image or I wouldn’t be writing this now in fact it’s quite the opposite. I like to keep my posts real and true to form, so I tend to clear myself from social media until I have regained my clarity. Just like pictures capture moments and memories, posts on social media do too. I can often look at something I’ve written, or a photo on my Instagram and recall exactly how I felt the moment I published it. So when I’ve worked hard to move past a negative situation in my life there’s simply no point in reliving it later on.. is there?
I’m also not the kind of girl that goes into detail about the deepest parts of her life. There are some elements that I just prefer to keep private so I won’t go into detail about the ‘thing’ I recently went through but I will tell you some of the things I’ve learnt from it:
    • Change can be your best friend or your worst enemy, sometimes both at the same time. It’s okay to fear change, fear isn’t the enemy. My fear of missing out on life and its opportunities is ultimately what gets me out of bed in the morning after all.
    •  Ignorance solves nothing. The amount of times I have tried to ignore my feelings over a situation in hope that it will just ride out on its own. I was almost ashamed to accept that I had reached such a low point in my life. I mean I am blonde ambition, I help people. That’s what I do, I lift, I support, I push people to be the best they can they be. How could I allow myself to be weak? When I then struggled to ignore my emotions and my mind became constantly consumed trying to fight away these negative thoughts to the point I could think of nothing else, my good friend Victoria turned to me and said ‘J, just feel it. Let yourself feel the pain, give yourself that. You need to feel the pain to accept it and move on.’  She was right. That chick always is. ;0)
    • This brings me to my next point  - Friendship – when you hit rock bottom, and you feel like nothing and no one can pull you up, a select few people in your life will show up. These are your diamonds in the rough. Although ultimately only YOU can pick yourself up and live your life. These diamonds help to shine glimmers of light into your darkness. The people that stand by you through your worst, will be the ones that stay by your side for the rest of your life.
    • Chose peace over pride. To get my final closure on the situation, I had to swallow my pride. I had to really open my mind to the full situation from all angles. Understand it, accept it. Only when I did this did I really feel at peace with myself and the situation.
    • Remember who you are. I am a girl who LOVES life. I love the smell of ambition in the morning and I love helping people. I want to make a difference in this world by just being me and I really believe I am capable of doing that. I’m actually really proud of who I am as a person. I know that I would never intentionally hurt or offend anyone. I know I have a fire inside of me that cannot be put out by anyone other than me. I was that person before rock bottom, I’m still that person now. Believing in myself is what pulled me through.
    • I am stronger, than I ever realized. I am thankful for the situations that have knocked me down allowing me to build myself back up.
I really, with all my heart, can’t wait to see what the future holds. I’ll get back to posting more on here. I have so much to talk about, so many ideas to share with you all. As always thank you so much for reading! 2016 is still young, it still has the potential to be one of the best yet! Love, Blonde xox

01/02/2016

Fasted Cardio... Friend or Foe?

I've had quite a few people asking me about fasted cardio lately.... whilst at the moment I'm working on lean muscle building so I've cut my cardio right down, I do still incorporate one fasted cardio session a week & I do it literally to shake my metabolism up. 

To answer the question properly I got my investigation blonde mode on, got my head around the facts et voila.. welcome to my findings!

What is Fasted Cardio...?
As you sleep overnight your body conserves carbs stores & breaks down your amino acids into glucose, both of which mobilize fat for fuel. When you get up in the morning and run on empty you’re pushing your body to use this fat fuel for energy. Research into this theory has proven that fasted cardio can help you to burn around 20% more fat than if you had eaten a balanced meal an hour before exercising. Fasted cardio works best in the form of HIIT (High intensity interval training) because despite your polar watch telling you that you’ve burnt however many more calories doing a steady paced longer workout, with HIIT workouts your body continues to burn calories and fat throughout the day as it recovers.  

Onnnn the flip side…
Your Cortisol – (the hormone released from your adrenal glands in response to physical and mental stress) is at its highest first thing in the morning, it’s behind the adrenaline that gets you up & out of bed. One of Cortisol’s main functions is to provide alternative fuels when there isn’t enough glucose during starving, fasting or intense exercise. It mediates muscle breakdown so the amino acids in the muscle tissue can be used to create sugar/energy. Say what? Eat my muscle??? I think not darling!!!

It's ok.. Rather than classing fasted cardio as THE ENEMY, to prevent muscle breakdown, athletes or anyone into heavy levels of exercise are often seen sipping on BCAA’s - branch-chain amino acids to balance out & prevent the body eating into their natural amino’s as well as increasing performance.

Branch chain amino acids are the ‘Building Blocks’ of your body they make up for 35% of your muscle mass, so preserving these are essential for growth, development and recovery.

So for fasted cardio, to prevent the risk of muscle mass loss I would recommend drinking a BCAA during the workout, drinking a protein shake immediately followed by a balanced meal around 45 minutes after the workout, If you have gone for the HIIT cardio workout, there would be no harm in drinking a second cup of BCAA a couple of hours later in the day. 

So friend or foe?
Whilst I think Fasted cardio is a great way to drop body fat, to keep my body balanced, shredding or not I would personally, not do fasted cardio more than once a week.
I would also not recommend doing it until you have your post nutrition and supplements sussed. 

Regardless of whether your trying to lose weight, get your abs on show, your Nutrition really is key, understanding what fuels and recovers your body is the key to success.

Rule Number 1: You can not out train a bad diet.




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