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Have You Tried a Fasted Workout? Here’s Why & How You Should

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Have you heard of fasted workouts? It’s okay if you haven’t, but it’s becoming a more well-known practice and is definitely a not-so-hidden secret for fitness trainers. So, here’s the scoop on doing a fasted workout.

What exactly is a fasted workout?

As with any conversation in the fitness industry, there is mixed information out there for you on what a fasted workout actually is. You’ll read a lot of articles that suggest at least 3 hours after any type of meal before you workout, but a true fasted workout would be a workout done after at least 6 hours without any food ingested.

Some suggest as much as 18 hours of fasting, but if you’re just starting, let’s start slowly, shall we?!

Personally, my fasted workouts range from 10-12 hours after my last meal. I don’t eat after 8pm (unless there’s’ wine, then all bets are off) typically and I workout around 7am every morning.

What are the benefits of fasted workouts?

Fat burning. A lot of people have heard to do fasted workouts because of its magical power of fat burning. And, they’re not wrong. Starting your workouts in a fasted state allows your body to start burning fat faster for energy. This is a trained result, so don’t expect immediate results (as with all things fitness).

A quick lesson on how your body gets energy: Your body breaks down sugar for energy. Insulin is released to drag sugar into the cells to be converted to energy (sugar can’t go directly into the cell, it neeeeeeds insulin). After about 6 hours of fasting, your body enters a fasting state and quickly burns off stored sugar and moves on to breaking down fat, converting it into ketone bodies to be used for fuel.

During a fasted workout, if done correctly, you start your workout already getting some of your energy from fat. You’re already in a fat-burning “zone” and can increase your fat burning with a workout in this fasted state.

Insulin levels decrease. Excess insulin in your body is not good for you, in fact, it results in fat gain and can lead to Type 2 Diabetes. How can you decrease your insulin levels? Fasting works. So does exercise. Pair them together and BOOM…you’re an insulin decreasing ninja!

Exercise performance. We walk around carrying a huge energy supply in the form of fat. However, our bodies first burn sugar for energy and once that sugar is depleted, it’ll move into burning fat for energy. By doing fasted workouts, you train your body to tap into fat burning faster. You’re really just training your body to tap a different energy supply sooner. So, you train your pathways to train your body. Fun!

I like to call this metabolic flexibility. When your body can bend and twist and find different ways to get energy faster, you’re metabolically flexible and you get to burn a lot more fat during your workouts.

Muscle and brain fountain of youth? Okay, I could start spouting off about a bunch of different hormones, brain-derived neurotropic factor and muscle regulatory factors but I think I may lose you. So, let’s just say by exercising while fasted you may lay down some new neurons and new muscle cells. Basically by doing this type of workout you’re keeping your brain, neuro-motors and muscle fibers young.

Do’s & Don’t of Fasting Workouts

If you’ve never fasted before, please try fasting before you combine fasting with a workout! You need to train your body to tap into your fat stores and that takes time. So, allow your body time to train and figure out how to tap that fat quickly!

Start slowly. Try doing a walk or hike or an easy workout while fasted before you try any type of interval workout. You need to see how you feel and again, you need to train your body and get used to working out in a fasted state.

Do not do a long duration fasted workout. If you’re planning on a long run or anything over 40 minutes, you’re going to want to fuel properly before your workout/event/race. Your body does need fuel for those longer duration workouts, so a fasted long run is a terrible idea.

Eat after your workout. This is particularly true if you’re doing a weight session. Your body needs protein to help build and repair the muscles you destroy and tear to shreds (you beast!) when you strength train, so you need to refuel with a healthy meal after your workout. So eat all the good stuff.

Listen to your body. This is probably my best piece of advice. If you feel faint or nauseous while doing a fasted workout…STOP! Today is not your day. You can try again another day, but go eat an apple, drink your water and let your body catch up.

#PushingForAwareness: 50 Pushups for 50 Day to Raise Awareness for Childhood Mental Illness

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First and foremost, I need you to know that this entire campaign has been approved by my son. He has read every word, seen every image and approved every step of the creation and planning of this campaign.

Why is this important? Because although I dedicate this campaign to both him and his sister, the story is his and I want to respect his journey.

So kids, this one’s for both of you.

The journey of mental health with my son has been heart-breaking and exhausting, to say the least. His panic attacks began when he was in grade 2 and it is only because we had an incredible teacher (thanks, Shaye Sanford) who recognized what was going that we were able to label what was happening as a panic attack and not just “bad behavior”.

We battled panic attacks and anxiety for years, but this 10th year of his young life has been the most difficult. My son is the kindest, funniest, most incredible kid and to watch him go through what he went through…well…it takes a toll on a parent’s heart and soul. And, apparently, it wears a kid down neurologically and leads to childhood depression.

It was during this past year that I discovered a serious lack of resources in the area of childhood mental health. My son was in crisis for over 6 months and we were put on numerous waitlists. It took us over 4 months to get in to see a psychiatrist.

Every day my son would ask “are we off the waitlist?”, “can I go see a doctor now?” and every day I had to disappoint him and say “not today, buddy, I’m sorry”.

As he battled this illness with grit, determination, heart and a will to overcome, I watched my son in awe and admiration. How could he continue to put himself into a situation of panic and anxiety?

How?

Because he believed he could overcome and beat anxiety. Some days he did and some days he didn’t. But every day I was beyond proud of him. I’ve never ever seen an adult battle anxiety like my son battled anxiety. He was and is a true warrior.

These months have taken a toll on everyone in our family. My son started to have a minimum of 3 panic attacks per week. Long, 3-hour panic attacks. After every attack, he was exhausted. As his mother, I was left depleted, feeling inept and judging myself as a horrible mother who didn’t know what she was doing.

But, it wasn’t until my son started to have “sad days” that his Dad and I really started to advocate and battle for our son. Sad days are scary. Sad days will knock the air out of a parents’ lungs and will rip a heart to shreds. Sad days…are terrifying. During sad days, I would give anything, ANYTHING for a 3-hour panic attack.

I began pushing for answers. Researching. Trying to find resources to help educate ourselves as parents. I tried to find support for my child, my family, myself. I was confused and at a loss. I had no idea where to get support. Waitlists were awful. Waiting was awful. Watching your son day after day struggle IS awful.

The lack of resources for parents is a major concern.

The lack of resources for kids is a major concern.

So, what can I do?

Pushups. I can do pushups.

I realize pushups won’t do anything, but maybe if I do 50 pushups for 50 days in super random places, I can help. Maybe if 100s of people join me and do 50 pushups for 50 days, maybe…just maybe…more discussion on childhood mental health will happen.

#PushingForAwareness

This is a campaign for my son. This is a campaign to raise awareness for childhood mental health and to get people talking.

I want to raise $5000 for this cause and find resources that need the money to do their good work. I am supporting Buddy Check for Jesse, an organization I love and adore for their work in mental health in sport, Head & Heart SK who are trying to #EndTheStigma and any other organization I find along this journey that I feel aligns with my desire to help in the area of childhood mental illness.

Please donate, if you can. We’d be forever grateful. CLICK HERE to donate to help us raise awareness for childhood mental illness.

I will not fail my son.

If you believe in this and in what I’m trying to do, please donate or join the team. I would absolutely LOVE to make a difference in this world for my son.

I am standing for him and all the other kids and their families going through what we’ve gone through. I am your warrior and I will fight for you. Believe that.

If you need me, I’m here. Please reach out.

Not Motivated to Workout? Try Netflix & Sweat

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If I had a nickel for every time I didn’t want to workout but did, I’d be a millionaire. Truly. There is a misconception that because I am a fitness instructor, or because I have a PhD in Exercise Physiology or because I founded a fitness business that I love working out all the time.

I do love working out. Both my physical and mental health relies heavily on my ability to move my body and sweat…but some days…I just don’t wanna. Some days the last thing I want to do is get on my treadmill or go lift weights or go for a run outside. Some days I just wanna sit on my couch, turn on Netflix and…well…chill.

But not sexy chill. Like…chill, chill.

A few years ago I started tricking myself into my workouts using Netflix. This strategy really does help get you to your workouts when you would typically throw on your sweats and settle in with your wine and popcorn (or peanut butter cups, I’m not judging).

Top Fitness Tip to Get Your Workout Done:

I find a show on Netflix and I permit myself to watch it ONLY when I’m on my treadmill.

The problem with Netflix shows is, well, they’re super good and each episode leaves you wanting to watch the next. There have been so many days when the only reason I did my workout was that I needed to see what happened next to Harvey & Mike in Suits or whether Rayna and Deacon every do sleep together in Nashville.

I’m not kidding. Many times, my desire to find out “what happens next” is the only reason I workout. Some days, I know that I could find an excuse to not workout, but Archie and the Gang left me hanging last time and I really do need to find out who the Gargoyle King really is…and the only way to do that is sweating it out on my treadmill. So, instead of grabbing a glass of wine and settling in, I ie up my sneakers, get on the treadmill, turn my show on and get to work.

The key, though? Make the show a non-thinker. Don’t pick something that you need to follow closely, or is twisty turny and needs a lot thought: you will lose the plot. Because, although our mental focus is quite good while working out, mental processing can be slightly slower. And honestly, sometimes I can’t hear the show over my ridiculous loud breathing.

I’ve watched Riverdale, Dynasty, Suits, the Blacklist, and so many others! I now need a new series and am looking for. What’s your recommendation for my next Sweat Series on Netflix? I’m all ears. It needs to be juicy or a little suspenseful…comedies don’t typically work for me and they need to be over 40 minutes long.

Any recommendations for my next Netflix & Sweat series?? Fill me in so I can stay motivated!

Do You High Five During Your Run? You should! Join the #HighFiveCrew

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When I started teaching bootcamp to a bunch of amazing Mamas (hello, Hot Mama Westshore!) I high-fived everyone after class. Every single person. Then, when I expanded and started teaching people how to be awesome instructors, I made it a “rule” that they were to high five everyone after every workout.

Why?

Good question.

At first, I did it because I wanted everyone to feel like they were seen at each and every workout. There’s no better way to acknowledge someone than through touch. Seeing that swatting my clients on the ass after every workout would have (most likely) been considered inappropriate, I had to settle for a high-five (and sometimes a sweaty hug because…well…I’m me).

As the years went on, high-fiving became a ritual for me. Whether I was teaching for Hot Mama or teaching elsewhere, I tried to high-five every single person I instructed. I made sure to make physical contact with every sweaty body.

I truly started doing it to be inclusive. To say “I see you. You’re amazing. Thank you for spending time with me”. But, recently, I realized that high-fiving gives back to me more than I give to it.

That sounds super hippie-dippy trippy, but hear me out.

When I high-five someone there is a definite transfer of energy. I give, they take. I take, they give. It’s very cool. Particularly during or after a workout, the transfer of energy is beautiful.

So, I high-five at the end of every single workout I teach because usually my participants are feeling great and, selfishly, I love taking their high energy into my soul. It makes me feel strong and amazing. So, as much as I’m giving them my gratitude, I also receive their good exercise vibes in return.

Recently, I’ve started high-fiving random people on my runs. If I see another person out for a jog and they’re running in the opposite direction, I’ll put my hand out for a high-five. Some people high-five back and some people are so into their run they don’t notice (OR…they don’t want to high-five, which is A-OK!).

And, you know what? The transfer of energy in that short touch is remarkable. After I high-five someone, my pace quickens for a few seconds and I feel strong and positive. It’s the endorphins, I know. But, it’s also more than that. It’s the positive feeling you get when you acknowledge someone’s effort and make them feel seen. It’s acknowledging that we’re doing the same thing and we’re seriously kickass human beings. It’s all positive and it’s all good energy and I absolutely take it from them when I can.

If you haven’t done something like that on a run, give it a whirl. It’s remarkable what can happen to your own energy with even that short connection. You may feel ridiculous at first, but trust me, once you start, you won’t stop.

High-five everyone. LOL. It’s the best way to make a quick connection and let someone know you see them, you acknowledge their effort and encourage them to continue on. The added transfer of energy to you is THE BEST!

Do it. Go on…join my #HighFiveCrew and feel the love (and energy)!

New Challenge! Choose Your Own Fitventure: Week TWO!

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We had a BLAST with Week One of Choose Your Own Fitventure and this week will be even better! This week we’re focused a little more on self-care and kindness. But, don’t you worry, I’ve included some physical challenges in there for you, too.

If you didn’t participate in Week One, that’s A-OK! You can jump into this challenge for the week and join the fun! Just make sure that you’re part of the Fueled Life with Lindsay Gee Facebook Group for the accountability posts and support, fun and shenanigans.

Here’s how this challenge works:

Below you’ll see five challenges. Your goal is to complete all five challenges by the end of the week. They do not need to be done in order and you can tick them off your to-do list on days that work with your schedule.

One rule: One challenge per day. Why? Because one of the purposes of Fueled Life is to nudge you every day to remember to take care of yourself. If you pumped off all five challenges in a day, you’d have another 6 days to forget about fitness, nutrition, etc. So…one challenge per day, please. xo

Without further adieu:

For Challenge #4, you can make it into a full workout by repeating everything 3 times. That’s what I’m planning to do and I’m super cool (just ask my kids…*eye roll*), so you should, too.

Alright, my friends, it’s time to get cracking! Have a BLAST and again, be sure to join the group to help you stay accountable to this challenge (and many more to come!).

Comments, questions, concerns? No problem! Fire away! I’m here for you. Off you go!