Exercising Maintainers In Here Please ;)

[ej_nz]

Hi all!

Just wondering about exercise on maintenance please?

I saw a thread a while back from Shell (I think) about not eating carbs 2 hours post exercise...and not eating carbs 90mins before bed, as these two things stop the lovely HGH pumping through our bodies.

I find for my lifestyle, I exercise in the morning after breakfast, but I wondered what would be a good snack to have post exercise, is a piece of fruit like an apple (rather than a banana which is high in natural carbs)...or what about crackers?
I would prefer not to have protein as I would have taken my protein at breakfast...so would prefer not to mix again before lunchtime.

I cannot exercise before breakfast (because of how my life works..on the weekends I could), so would appreciate any tips from other exercisers.

I am running (well jogging) for my choice of exercise, this morning I did 5km, so I find that I need to have the right fuel for my body after taking on some more strenuous exercising.

I considered a vege smoothie...but not sure if this is too many carbs for post exercise especially if I blend with a serve of fruit (for sweetness)...what foods don't inhibit the HGH production after exercising?

Also, how much extra water do I need now I am running? Is it 1L extra per every half hour of exercise?

I already take 2-2.5L a day when on rest day.

Thanks in advance

xoxoxo

[Marmaduke]

Hi EJ,

I tend to just have my breakfast after exercise even if it means I have to wait a bit. I find I need protein and it helps me a lot.

In your case, if this isn't possible, perhaps have a small amount of protein with a couple of crackers? I have also been having chia seeds (tiny amount goes a long way, just a tea spoon) and find it energises me and is also quite filling.

I find exercise, particularly my favourite of all: spin class, does tend to stimulate my appetite. I spoke to the clinic about this and their response was that if you get hungry you are exercising too much. My former counsellor also recommended walking and pilates and non-cardio exercise. I am still keen to maintain cycling and spin as well but find the increased appetite a bit difficult to manage.

Not sure if that helps. I also find a 175g serve of yoghurt with chia and an apple to be a great post-exercise bit of recovery. It does have carbs, of course, but not enough to inhibit HGH release.

M

[ej_nz]

Thanks so much Marmaduke! That sounds all good.

I do have some running goals I want to achieve, so now I will look at increasing my food intake on those days...with nutritious foods (rather than bickies or lollies...heehee!)

xoxoxoxo

[kariba]

Hi EJ,
I'm a few months into maintenance and loving being able to get back into a full exercise program again.
I've not yet hit on the 'perfect' formula in terms of fuelling my body - I'm finding that what my body seems to want is not exactly what the experts suggest...

For example: consensus from my trainer and a nutritionist seems to be that you should have 'good' carbs onboard as fuel going into your training or exercise, and follow up with some protein within an hour afterwards.

For me: my appetite is non existent after training (weights or a run), and if I don't eat beforehand my energy levels and endurance is really poor. I've also found that maintaining the 5 hour rule - albeit loosely - and avoiding protein mixing where possible suits my body much better; so I just time and plan my meals to be about an hour before whatever exercise I'm doing.

I totally agree with Marmaduke, chia seeds rock (hugely nutritious and energy boosting, without setting off cravings), and I'm a massive fan of coconut oil for the same reason.

Like most things on Cohen's maintenance, I think it's about careful experimentation and tracking the impact so you can work out what suits you best!
I'm still far from comfortable with carbs.... my current 'project' is trying to work through which ones (and how much) i can eat for my wellbeing without pushing me off the craving/bingeing edge

Hope this helps somehow!

[ej_nz]

Chiming in (again) to re-commit to plan albeit kinder amounts for exercising maintaining type!

Not sure why my wheels keep getting unstuck...I know it has something to do with deep rooted anxiety over maintaining weight. Something I have never been able to "crack" before.

Now I find myself in total panic mode some days and I just can't focus one meal to the next like I did when on plan.

How are other maintainers going once you get into exercising? I am finding my body just goes crazy mad for carbs on running days??!!

Hard when trying to be OP! :S

Plus have got super used to milk in my coffee again....eep!

xoxoxoxox

[ej_nz]

PS.... shout outs to NicoleS, ChickC, WinterBoots, N2M and Collie.....all the gals I "downsized" with.....how are you tracking along my pretties??

xoxoxo

[Collie]

Hey ej,

Nice to see you. I think we all go through these maintenance struggles.....after a rough few weeks for me which resulted in a couple of kilos, I decided this week to fully go on plan. Slightly extreme seeing I was only 54kg, but really needed to be back to my 51-52......plan seemed the way to go for me. The discipline of it worked well.

Today I was 52.3kg.....really happy with that. I did go out for dinner tonight though but am planning to stay on plan until I'm well and truly into the 51's.....so long as it doesn't take more than 2 weeks it'll be all good!!

As much as I don't get to post too much anymore I do still jump on and read at some point everyday. Not sure you make it here but it does help to keep me in check.....

Not sure if you've tried a disciplined refeed day to eat....I tried that and it didn't quite work for me, didn't get that in control feel, which is important for me, I kept straying and not feeling satisfied no matter what I ate. I then made the epic choice to return to plan. It went smoothly and strangely enough I didn't feel hungry and deprived and the cravings disappeared almost instantly!!

Anyway, I'd love to support you ej, we're old plan buddies.......we gotta stick together!!!!

[ej_nz]

hi sweet Collie!!

Thanks for dropping in! xoxox

You are right I don't post because I get embarrassed I think (?) - about floundering around with what I am meant to do?
I know that probably sounds quite mad, but I too think the only way I am going to get my head in the right space is to go totally on OP, original amounts and everything!

The times when I have tried maintenance amounts of protein no carbs, and try a day from refeed don't work with me. I have tried going onto plan but then I can't exercise and I have been doing running events so that's a bit tricky.

I just feel like a total whinge, but I miss that more in control and balanced feeling in my mind that OP gave me. I can't believe I did plan and had no cravings absolutely no deviations, and nowadays I can hardly get through the week without overindulging!
I definitely want to do OP on my own time, I had a crap experience with the CLinic as I drew to nearing refeed, they went and ordered behind my back without my say so, I felt like that part of the journey was rushed and looking back now I feel that I was forced to start refeed when I wasn't actually ready.
I am not surprised because ever since then I haven't had balance with my hormones at all.
So this kind of backs up my theory that I actually wasn't ready for refeed when I started it, also my weight has been incredibly hard to keep in check too...something I think you found when you compared it to your second Cohens journey...is that correct???

Thanks again Collie, for being the lovely supportive and cheery person you are....I always imagine you wearing that sunny yellow dress of yours as I read your posts!

xoxoxo

[ej_nz]

Koh, just wondering if you are Kohinoor named after the Diamond??I saw a photo of that the other day, amazing!

xoxoxo

[Collie]

Hey ej......you are probably far cheerier than I!!!! Lol

Anyway, why don't you have a good read of Ciors maintenance diary cause she was having spiking weight happening following refeed too and found it awfully frustrating. I think she felt her weight wasn't settled and stable and hadn't quite reached that 'balance' we all seek and should get with our refeed......I guess Koh's trial and feedback theory is especially useful right here!!!

Anyway Ciors decided to go back on plan fully, and jus continue until she had the refeed symptoms and then redo refeed.......she's part way through it now. As usual she has great insights and experiences, and interesting to note that her refeed symptoms take 2 were not the same as take 1......she's feeling more balanced now I think at this point, so perhaps it's something quite relevant for you to take a look at!!

And yes take 2 for me has been much more stable with my weight. Last time even though the scales didn't perhaps show the instability, I knew that I couldn't get away with any indulgence at all without a serious rise on the scales. I had to be beyond strict to stay at goal, i felt kind of trapped in, there was just no room for error at all. it was frustrating and i felt so unhappy with the upshot. My body has been much more forgiving this time. My weight is also lower, by another 3 kg......and it's made the world of difference. Ciors has also seen her weight lowered substantially under her second round too.

Anyway a few thoughts for you.....sorry Ciors if I've taken your name in vain!!!

[ej_nz]

Thank you Collie.....such an insightful post....I will definitely check out Ciors experiences. I totally get what you are saying so makes me think that I am much the same way.
Like I have to be holy than thou to keep the scales in check, seemed so unrealistic to live that way? I don't think it was because I was too light etc, as even now, at a heavier weight it is the same so I believe my hormones definitely haven't balanced or found their equilibrium.

In fact I am super p*ssed off at the clinic because I have a feeling it was the consultant who had her own issues regarding me and my weight that caused her to force refeed on me...I won't go into it here, but she does read this website at times (and slags it off too to people on plan when they visit the clinic).
Which is weird, because without this forum I would have been totally scr*wed if I had to rely on them (the clinic) for support.

They are useless there. Too busy using and abusing Cohens graduates to drum up more business, and then leaving them high and dry for support.
It's sickening to be honest.
I would tell people I know to use Auckland instead for sure.....or even Sydney via the gorgeous MH, if that was even an option????
Like people who are on Cohens through the same clinic as I used know my mum and know I am a "Cohenite", and are asking her questions to ask me for some help because they are struggling with getting answers from the clinic...that just says it all really doesn't it?

xoxo

[Collie]

Yes it does and it's a pity you've had to have that experience, because its such a fantastic program.

But I think you need to trust your instincts, it seems to be that being a bit heavier still isn't balancing you out so perhaps being a little lighter will do the trick. I'm actually lower than the bottom end of my weight range as set by dr Cohen, and as we know its only meant to be a guide anyway, there's nothing wrong with being a bit outside of the range on either side so long as our bodies are happy with it and function well.

One of the benefits of being there twice is that I for sure know the difference between the struggle to maintain at the wrong weight and the ease of it when you're balanced and at you equilibrium weight. There truly is a world of difference. I wish everybody would get to their happy weight cause life is just sooooooo much easier that way. Take it from one who knows.

I've made my fair share of mistakes over the years, both pre and post cohens but now that I've got to the place we're all supposed to get to on any weight loss plan, I'm astonished every day at the difference!!!

[ej_nz]

Bless you Collie for this....it was just what I needed! xoxoxox

You are awesome...and such a motivation! No pressure or anything!! Tee hee!!

Hungries have been OK today....now is starting that dizzy-ish feeling of detox, even when I sit still.
Yuck I forgot how that feels!
xoxo

[Winterboots]

Have just read this thread after posting on your other thread EJ - I am so tempted to give it a go. I am 5kg from refeed weight and 3kg from what I called my happy weight (after beginning my exercise programme and gaining muscle). I too felt I started refeed a couple of kgs early but that was my own fault as I had several trips away and felt that I couldn't do refeed probably while away nor continue with plan for another three to four weeks. It has been on the back of my mind to redo refeed but don't think I can allow myself 4 - 5 weeks without exercise with Mt Kili coming up in July.

I think I will re-visit this thread in August when Africa is done and dusted.

thanks for the advice girls
WB