The study basically simulated your average morning: a mug of coffee to wake up, a little gym time, another cup with breakfast, followed by lunch. Fourteen participants completed two moderate workouts on a stationary bike: one where they took caffeine (equal to two 8-ounce cups of coffee or 4 cups of black tea) 90 minutes before the workout, and one where they took a placebo. When caffeinated, the participants reported the ride as way easier than it was without the stimulant.
Coffee before Exercising:
1) Enhanced Performance
Time and time again, caffeine has been proven to be a powerful ergogenic aid – that is, something which contributes to improved performance during high intensity exercise.
Studies reveal that after caffeine consumption, athletes can train for much longer and with more power/speed.
2) Boosts Focus
A pre-workout cup o‘ Joe can also boost mental focus during exercise.
Combined with the increase in endurance and power/speed provided, this can lead to extremely productive workout sessions, as you huff and puff with the seeming intensity of an international athlete.
3) Accelerate Fat Loss
Another benefit of taking a cup of coffee prior to lacing up your trainers is that caffeine is proven to provide a range of fat loss benefits.
Coffee can help burn fat as, during exercise, it causes the body to use fat cells for energy as opposed to glycogen.
What’s more, a caffeine intake correlates with increase metabolism, which forces your body to burn more calories during the day, and it also suppresses appetite, satiating those cravings which are oh so bad for your waistline!
4) Diminished Muscle Pain
Studies also show that a pre-workout injection of caffeine can lead to decreased muscle soreness when exercising.
So whether you’re pumping iron or racing down the tarmac, a cup of coffee will help you perform more reps and allow you to run for further with less muscular pain, resulting in a much more effective workout.
Credit: Cafe 2 U
Huh. I just realized this was still sitting in my draft folder. A little late but never I suppose…
And now we rejoin our tale on September 11, 2016, the day after I completed my first ultra marathon:
When I woke up the next morning…well that implies that I was actually sleeping. To be honest, I don’t think I slept very much because my muscles would keep locking up. Needless to say, I was quite tired when the alarm went off. I was able to get dressed and then had to contend with the stairs down for breakfast.
I ordered my crepe and devoured yogurt and coffee until it was ready. My friend ordered scrambled eggs and bacon. There was another woman who was just finishing breakfast that had run the 28 km course and I felt a sense of kinship with her as I watched her hobble up to her room to pack.
We bid our hosts farewell and began to make the trip back home. There were frequent stops to stretch and it just so happens that two of those stops were at fromageries and one was at a bakery for cinnamon buns. The cinnamon bun was a bit of a disappointment. I mean, it was OK and it had a maple glaze on it. I was hoping for a good cup of coffee to go with it but I’m not even sure if I saw a coffee machine. Yes I’m a bit of a snob but when it comes to food, I think it’s allowed.
We stopped in downtown Trois Rivieres for lunch at a nice little cafe called Frida which was on the river. The food was good if a little pricey and they served our food right on the trays. Yup, no plates. I guess that’s trendy or something.
By the time we hit the Ontario border, I think we were both getting tired of travelling. My body was aching in some unexpected places. Legs? Of course. Shoulders? Makes sense. Who knew my sides would be hurting?
I think even the conversation dies down the closer to our homes we got and even though we both said we were hungry, neither one of us wanted to stop.
It was about 10:30 pm by the time I hoisted myself out of my car. I left most of my gear in the trunk and hobbled into bed, so grateful that I don’t have any stairs to contend with. I had dogs all around me and a cat that insisted on sleeping on my hip and then protested loudly each time I rolled over to try and get comfortable.
Yup. It’s good to be home.
Check out other great articles from The Hangry Runner
HOMESTYLE CORNED BEEF HASH
- 1 pound potatoes (russet or red), scrubbed and diced into 1/2-inch cubes
- 2 tablespoons olive oil
- 1 tablespoon butter
- 1 small onion, diced
- 1 small green pepper, seeds and ribs removed, diced
- 1 large garlic clove, minced
- 1/2 pound or more cooked corned beef, cut into 1/2-inch cubes or shredded (about 2-3 cups)
- Salt and pepper to taste
- Boil the potatoes in boiling water for 5 minutes, until just tender. Drain.
- In a large non-stick skillet, add the oil and butter and finish the potatoes in the pan over medium heat, about 4 minutes. Add the onion, peppers and garlic and cook for another 2 minutes, stirring occasionally.
Add corned beef and seasonings to taste, turning hash, until browned and crisp, about 10 minutes.
BACON PANCAKES WITH MAPLE-PEANUT BUTTER SYRUP
Breakfast ready in 35 minutes! Enjoy this hearty bacon pancake that’s made using Bisquick® mix and served with maple and peanut butter syrup.
3 – tablespoons peanut butter
1 -tablespoon butter or margarine, softened
1/2 -cup maple-flavored syrup
2 -cups Original Bisquick™ mix
3/4 -cup milk
1/4 – cup maple-flavored syrup
2 – eggs
1/2 – cup real bacon pieces (from 3-oz package)
In small bowl, beat peanut butter and butter with electric mixer on low speed until smooth. Beat in 1/2 cup syrup until well mixed.
2 Heat nonstick griddle to 350°F or heat 12-inch nonstick skillet over medium-low heat.
3 In medium bowl, stir all pancake ingredients except bacon with wire whisk or fork until blended. Stir in bacon.
4 For each pancake, pour slightly less than 1/4 cup batter onto hot griddle. Cook 2 to 3 minutes or until edges are dry. Turn; cook other sides until golden brown. Serve pancakes with syrup.
INTELLIGENT PEOPLE ALL HAVE ONE THING IN COMMON: THEY STAY UP LATER THAN YOU
According to ”Psychology Today,” intelligent people are more likely to be nocturnal than people with lower IQ scores. In a study run on young Americans, results showed that intelligent individuals went to bed later on weeknights and weekends than their less intelligent counterparts.
In ”Study Magazine,” Satoshi Kanazawa, a psychologist at the London School Of Economics And Political Science, reported that IQ average and sleeping patterns are most definitely related, proving that those who play under the moon are, indeed, more intelligent human beings.
His analysis goes back to ancient times, asserting the idea that even in primitive years, people have been known to rise and fall with the sun.
Average brains were conditioned to follow this sleep pattern, while the more inquisitive, intellectual ones want to defy that pattern and create their own.
It’s an unconscious defiance that comes from refusal to acquiesce to the idea of mass appeal.
These findings are reported by “Study Magazine” as such:
Bedtimes and wake-up times for Americans in their 20s by IQ.
Very Dull (IQ < 75) Weekday: 11:41 pm -7:20 am Weekend: 12:35 am -10:09 pm
Normal (90 < IQ < 110) Weekday: 12:10 am -7:32 am Weekend: 1:13 am -10:14 am
Very Bright (IQ > 125) Weekday: 12:29 am -7:52 am Weekend: 1:44 am -11:07 am
Those with IQs less than 75 went to bed by 11:30 pm on weeknights in early adulthood, whereas those with IQs over 125 went to bed around after 12:30 am. This is no coincidence.
The data supports the notion that all night owls feel: the only real time for living is after everyone’s gone to bed.
Only after dark can we learn, absorb and study the effects of the day. It’s a necessary self reflection that few humans take the time to make.
THEY GET TIME TO DAYDREAM
All those dreams you can’t have during the day, when you’re snapped out of them by friends, family and work, are finally given time to run around.
Free to play in the open spaces of your mind, you can swim in all those thoughts you hid under your desk or behind mounds of paper work. It’s the most creative time of day, along with the most liberating.
It’s by the nightfall that your most uninhibited and passionate sides are explored. It’s the time to unleash your innermost desires and allow yourself the freedom that’s masked behind the taunting exposure of sunlight.
The night is for testing your limits and challenging yourself. It’s for discovering those passions you suppress all day and breaking down all those rules your parents made to protect you.
It’s the time to dig into those hidden corners of your mind and unknown trails of your subconscious. It’s a time of self-expression that can only be unlocked at night and evaluated by day.
THEY ARE ANTI-ESTABLISHMENT
Staying up late has been, and always will be, an act of rebellion. A defiance of the nine-to-five, the very habit of staying up late is revolutionary. Since ancient times, there is evidence that society condoned the night owls.
In the academic paper, “Why The Night Owl Is More Intelligent,” published in the journal “Psychology And Individual Differences,” it’s widely assumed that for several millennia, humans were largely conditioned to work during the day and to sleep at night.
While those who defy the trend, are more likely to “acquire and espouse evolutionarily novel values and preferences than less intelligent individuals.”
These “novel values” become the building blocks of leaders. They are the makings of revolutionaries, inventors and explorers. They are the ones who makes sacrifices and defy the societal pressure to follow the masses.
It’s no surprise that those willing to stay up late, to explore the uncharted territory of night, are more inquisitive.
They are more apt to make discoveries and challenge authority. They want to expand their mind, not shut it off just because people tell them it’s time for bed.
THEY ARE MORE OPEN-MINDED
Things that happen at night are things you can’t get away with during the day. It’s the time of utter licentiousness, of underhanded transactions and unseemly occupations.
It’s when the bars are opened and the poets write. It’s when musicians pore over instruments, geniuses have their breakthroughs and artists come alive. According to “Esquire,” it’s also when you have the most sex.
Healthy sex lives and late curfews are indeed, positively correlated. Those reported to have later bedtimes were buying more sex toys and having more sex than their sleepier counterparts.
One sex shop worker believes that intelligence is correlated with open-mindedness, which in turns correlates with a more open sex life.
Those who are willing to stay awake, who yearn for the mysteries of nightfall, are exposed to an array of discoveries that those who stay asleep will never know. It’s those who are willing to test their limits and explore in the dark who will bring more light to the day.
THEY ARE PROACTIVE
The early bird may get the worm, but the night owl gets the whole jar. While the early risers may get up to see the first worm crawl its way to the wet surface, the night owl gets to them before they burrow under.
Getting up early is most definitely proactive, but staying up late is just as fruitful. Those who stay up get hours ahead, rather than the one or two an early riser gains.
There are things to be explored at night that early risers will never experience. There are ideas formulated and tasks completed that early risers never get to finish.
Because at night, there is dawn and a new day in front of you. But by morning, there’s just the bleakness of night and the daunting end of another day.
Credit: Elite Daily
For non-apologists, saying “I’m sorry” carries psychological ramifications that run far deeper than the words themselves imply; it elicits fundamental fears (either conscious or unconscious) they desperately want to avoid:
- Admissions of wrong doing are incredibly threatening for non-apologists because they have trouble separating their actions from their character. If they did something bad, they must be bad people; if they were neglectful, they must be fundamentally selfish and uncaring; if they were wrong, they must be ignorant or stupid, etc. Therefore, apologies represent a major threat to their basic sense of identity and self-esteem.
- Apologizing might open the door to guilt for most of us, but for non-apologists, it can open the door instead to shame. While guilt makes us feel bad about our actions, shame makes them feel bad about their selves—who they are—which makes shame a far more toxic emotion than guilt.
- While most of us consider apologies as opportunities to resolve interpersonal conflict, non-apologists may fear their apology will only open the floodgates to further accusations and conflict. Once they admit to one wrongdoing, surely the other person will pounce on the opportunity to pile on all the previous offenses for which they refused to apologize as well.
- Non-apologists fear that by apologizing, they would assume full responsibility and relieve the other party of any culpability—if arguing with a spouse, for example, they might fear an apology would exempt the spouse from taking any blame for a disagreement, despite the fact that each member of a couple has at least some responsibility in most arguments.
By refusing to apologize, non-apologists are trying to manage their emotions. They are often comfortable with anger, irritability, and emotional distance, and experience emotional closeness and vulnerability to be extremely threatening. They fear that lowering their guard even slightly will make their psychological defenses crumble and open the floodgates to a well of sadness and despair that will pour out of them, leaving them powerless to stop it. They might be correct. However, they are incorrect in assuming that exhibiting these deep and pent-up emotions (as long as they get support, love, and caring when they do—which fortunately, is often the case), will be traumatic and damaging. Opening up in such a way is often incredibly therapeutic and empowering, and it can lead them to experience far deeper emotional closeness and trust toward the other person, significantly deepening their relationship satisfaction.
Credit: Psychology Today
Just an ordinary Black Girl Doing Bikram Yoga (2)
(Or…My First, My Last & Anything Else!!??)
Yep, ladies and gentlemen you can tell that I was born in a particular era when the reference for this blog comes (partly) from the musings of the wonderful Barry White. I bet I’m the first person to have linked the Walrus of Love that is Mr. White to a session of Bikram Yoga! People do say though that when you’re doing Bikram Yoga, it evokes some very emotive feelings, both physically & mentally. Well, for me the first class I did had a heat to replicate a Caribbean beach; the last, was that I knew it wasn’t going to be the only session I would do of this bizarre & idiotically crazy extreme sport & the anything else I encountered was when my head kept playing Barry’s tune in my head,
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