more wondering what the heck to do when you get your period the day of
tryouts or what to eat before you exercise. We took your head-scratchers
straight to the pros.
Body stumper #1
Why do I always eat when I’m bored?
Blame Cupcake Wars. “If you look at our culture, food is entertainment
for us,” nutrition expert and wellness coach Jackie Keller tells us. And
when you’ve got nada to do, it seems easier to grab a snack than to do
something productive. Next time you start mindlessly munching, put down
the chips and hit the pavement for a walk or run.
Body stumper #2
Seriously…what should I eat before and after I work out?
“The key is to get a balanced meal in before and after and throughout
the rest of the day,” suggests Mark Macdonald, author of Body
Confidence. An hour before you exercise, grab a small snack like Greek
yogurt or cottage cheese with fruit. Post-sweat sesh, go for something
like a turkey sandwich or cheese and an apple, which offers a good mix
of fat, carbs and protein.
Body stumper #3
I always get cramps while I’m running. What gives?
You’re not alone. “Many runners get ‘stitch’ cramps on their sides,
likely caused by shallow breathing,” says Deb Plitt, a Life Fitness
master trainer. Try breathing deeply when you’re jogging (inhale and
exhale for four counts). Stomach issues also can be caused by
dehydration or eating heavy foods too close to a run. Combat cramps by
drinking 16 ounces of water 45 to 60 minutes before running, Deb
Body stumper #4
What can I do to stick with my shape-up plan?
“Just like everything in life, making your health a priority takes
work,” Mark reminds us. It’s important to find a form of exercise you
l-o-v-e, whether it’s spinning or salsa dancing. Come up with a reward
system and give yourself a treat every five workouts. Head to
girlslife.com to sign up for a Healthy You journal to track all of your
Body stumper #5
Why do I gain weight every time I start working out?
“The main reason people gain weight when they start working out is that
they’re eating more than they are burning,” says Mark. Keep nutrition in
check with balanced, good-for-you meals. As much as you want to scarf
down sweets and salty stuff after sweating, stick to healthy snacks.
Your bod will thank you.
Body stumper #6
What’s my perfect weight?
Hop off the scale and talk to your doc, who will give you a good idea of
a healthy weight range for your body. Says Deb: “There is no single
number that’s the ‘right’ body weight for everyone. It’s based on body
type, frame size and muscle.” Remember that weight gain is normal during
puberty, “which is perfectly fine, as long as body fat and muscle are
kept in proportion.”
Body stumper #7
Should I work out every day?
Not so fast. “You should only exercise six days per week—max,” says
celeb trainer Michael George, author of Body Express Makeover.
“Over-training is just as bad as under-training,” he continues. In fact,
excessive exercise is a major cause of injury in teen girls. So take a
breather and give yourself a few days to just kick back and relax.
Body stumper #8
Should I drink water or a sports drink during practice?
“For moderate workouts, water is the best course of action,” Michael
says. You’ll replenish the H20 you’re losing through sweat, without
dousing your cells with sugar. But for workouts that last for a longer
period of time, Michael suggests Gatorade. “The new formula provides
the body with everything it loses during long, intense workouts.”
Body stumper #9
Ugh, how can I make my thighs skinnier?
In general, spot training—or focusing just on one part of your
bod—doesn’t work. You can, however, do cardio to torch fat all over and
tighten up certain muscles. Michael says running is a great way to tone
the legs. “It shrinks the thighs as well as aids in reducing body fat,”
Body stumper #10
What’s the deal with exercising during my period?
Getting your sweat on will actually help lessen those cramps. “There are
many positive outcomes for exercising during [your period],” says
Gloria Averbuch, co-author of Run Your First Marathon. “Women have won
Olympic medals at all stages of their cycle,” she explains. Stock up on
tampons and then hit the track.
BY GL ON 8/5/2011 12:00:00 PM
POSTED IN body, eating, healthy eating 101, body image, period 101, health, fitness, nutrition, healthy you program