There was a period of time where I performed over 500 shows in 4 months. I would have to ice my feet at night so I could walk in the morning! It was a high energy and extremely demanding summer, that’s for sure. I find it humorous that I would go on to get a degree in exercise science and teach fitness for the next decade (almost 2! Yeesh). I have taught kickboxing, dance, aqua, yoga, Pilates, and strength classes for many years. I remember one year in particular with 416 classes. It was insane, but how did I do it without getting injured or dying? Eating was a big part of my success. I want to share with you some of the habits I put in place to maintain my active lifestyle.
I don’t track calories, I don’t participate in any popular diets, and I try not to over analyze everything. I have a few standards that I live by that guide me when I’m feeling weak tired and prone to pig out on the next sugary pastry I can get my hands on.
Carbs and Sugar. Your body needs glucose to generate ATP (energy) quickly. Just like a car needs gas, you need glucose. Where your fuel comes from matters, so go for premium. I get my glucose from the best carbohydrates. Get the best bread, oats, fruit, etc that you can. Sugary processed snacks, carbs, and high fructose have a similar short lasting effect on your body’s energy levels. If sugar is not monitored, it lowers the immune system, causes inflammation in the joints, and major health issues down the road. I’ve shared with you some of my favorite foods for longer lasting energy boosts below.
Caffeine. Kids… stop drinking Monster. Caffeine is designed to increase energy metabolism by activating noradrenaline neurons and local release of dopamine. The chemical exchanges in the brain’s neurons and hormone patterns is what makes it addictive. Are you capable of starting the day without coffee? If the answer is “no”, you might consider how that habit might be negatively effecting your health and energy capabilities. The body develops tolerances to the substance resulting in energy crashes and the need for more to stimulate the same response. If you can change one habit in your diet today. Stop drinking soda. It will change your life.
Protein. Upping my protein intake to support my active lifestyle was a game changer. My joints felt better, my muscle tone remained, and it kept me from feeling light headed or like I was wasting away. I remember teaching an early morning kickboxing class that was so hard to get up for. I found that an apple and a little baybel cheese in the morning gave me exactly what I needed to kick it into gear. A couple of my favorite ways to get in a little extra protein were through adding BCAA’s to my water during exercise, and protein shakes and protein balls (I’ll share my recipes below. They’re awesome) after exercise. Having protein readily available post exercise makes a difference in muscle recovery.
Hydration. Every time I felt weak or pulled a muscle from a class, I was dehydrated. Every time. As a performer you will sweat A LOT. Here are the water recommendations for an adult pre and post exercise.
2-3 cups within 2 hours of exercise.
1 cup every 20 minutes during exercise.
2-3 cups post exercise.
Don’t go crazy; you don’t want to pee on stage. Make adjustments according to the physical demands of your show.
Emily’s favorite Recipes…
Oatmeal Chia Seed Bowl
1 cup of cooked steel cut oats
Honey to sweeten
2 T vanilla yogurt
2 T coconut milk
1 t chia seeds
1/4 c blueberries
Sliced banana
Granola to top
*Mix oats, honey, yogurt, and milk. Top with berries, banana, and chia seeds.
Chocolate Protein Shake
1 chocolate premier protein shake
1 scoop of whey protein
1 T Peanut Butter
1 banana
1/4 ice cubes
*blend into creamy goodness!
Protein Balls
1/2 cup peanut butter
1/4 honey
2 t chia seeds
1/4 t vanilla
1/4 water
1/4 whey protein (the chocolate kind makes it yummy)
2 c quick oats
1/3 c carob chips or mini chocolate chips
*Mix all but quick oats first, then add oats until the consistency reaches firm ball stage.
A few more of my favorite snacks…
Baybel cheese + Apple
Almonds + Dehydrated Mangos
Blueberries + Grapenuts + Plain Yogurt + a little honey
If you’re coming up on tech week and you know there are a lot of long late nights in your future, come prepared! If you’re a director, might I suggest making a batch of protein balls for your cast? If you’re an actor, don’t skip a meal. Everything you eat and when you eat it has a purpose. It’s not how you look, but how you feel my friends. It’s about having energy and strength to do what you love. In a world where we’re so hyper focused on image, It is my hope that this little blog will inspire you to bring better food and beverage choices into your life to help replace the energy draining ones. All my love!
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