225: How to Move Now So You Can Move Later
We know being active is good for us, but sometimes we get in our own way thanks to our modern-day lifestyles. Wildly popular guest, Sara Gillespie, from Episode 190: How to Rev Up Your Metabolism is back to share practices we can do today that can help us move later in life.
We discuss the following:
Sara’s background, which includes a degree in kinesiology from the University of Maryland, teaching high school gym class, and teaching Balanced Athlete and other group fitness classes
What leads to the bump you see on many people’s necks
What to think about when you sit
Why she recommends breathing through your nose whenever possible
How you can lower your blood pressure through nostril breathing
How to warm up before a run
How to prevent bursitis
How she took care of herself after her sons’ gruesome accident so that she could take care of them
The power of aqua aerobics and aqua fitness
Serena Marie, RD, discusses the following during her nutrition segment, and we also discuss what’s good:
How to estimate how many calories (or grams) a day to eat from carbohydrates (since Serena has been asked about this so many times in her free Facebook community that you can join at http://facebook.com/groups/realfoodiefuel
Why to consider the following factors after using the Mifflin St. Jeor equation to estimate your resting energy expenditure:
Your age—as we age, we tend to need fewer carbs (especially women)
Gender—females tend to need fewer carbs
Activity level—the more active you are, the more carbs you need
History of thyroid disease—if you have untreated hypothyroid, you would benefit from extra carbs
History of diabetes/high blood sugar—if you have high blood sugar, you benefit from less carbs
Body type—weight loss requires fewer grams of carbs (usually), while athletic performance generally requires extra carbs
Goals
If you would like Serena to calculate how many calories to eat daily and the best amount of protein, carbs, and fat for you, you can order a Macros Calculation for $45 on her site at https://www.serenamarierd.com/book-online or email her at Serena@Serenamarierd.com.
Please tweet what your biggest takeaways were to us at @KariGormley and @SerenaMarieRD!
Links Discussed
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Contact:
Sara Gillespie:
Website: EmpoweredYoga.com
Facebook: /sara.gillespie.980
Twitter: @EmpoweredYoga
Serena Marie, RD:
Website: www.SerenaMarieRD.com
Facebook: /SerenaMarieRD
Twitter: @SerenaMarieRD
Instagram: SerenaMarieRD
Kari Gormley:
Facebook: The Running Lifestyle Show
Twitter: @KariGormley
Instagram: @KariGormley
This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to www.karigormley.com/disclaimer.