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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.

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!

Why Team Sport is One of the Answers to Supporting Kids with Mental Health Issues

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I must admit that I am writing this on a high right now. I’m high from the gold medal my son, his team and his coaches won yesterday for his Atom season of hockey. I’m high on pride. I’m high on relief. I’m high on gratitude.

To say this hockey season was difficult for my son and I would be the understatement of the year. I’ve never ever seen someone battle mental illness the way my son did. So many times I wanted him to quit. So many times I begged for him to “please not do this to us today”. So many times I wanted to give up.

But, my son…he wouldn’t let me.

He wouldn’t quit on himself. He wouldn’t quit on his team. He wouldn’t quit on his coaches. He wouldn’t stop because he loves, loves, loves the sport of hockey. He refused to stay home and often times he’d be in the middle of a panic attack outside the dressing room (wracking sobs, hyperventilation, nausea, yelling) and I’d beg him “Why, Owen? Why? This isn’t fun…how is this fun”?

His answer was simple: “I love this game, Mom”.

So, we forged ahead.

This season my son has taught me what true perseverance is.

And yesterday, during the gold medal round that went into an overtime shootout, no one was more surprised than me to see his hand raise repeatedly to step on the ice and take a shot.

From a kid that battled, and I mean BATTLED all year…he wanted to be the center of attention and take a shot? What the actual f—-?!

And this, this is why sport is so important for kids with mental health issues.

Sport was a safe place for my child to battle. He was never judged (or at least not that I saw and I’m a fucking judge beacon just waiting for y’all to judge my son so I can “educate” you on what a warrior he is). He was never made to feel bad because of his panic attacks. He was celebrated when he entered a room. He was part of a team that honoured him for being him.

Sport gave my son a platform to focus on and eventually succeed. Sport allowed my son to be a part of a team and feel supported even when he felt his most lonely. Sport allowed my son to stomp on anxiety and depression if only for a few hours and raise his own trophy of strength and power in the air.

Sport did that.

But…things could have been so different. I must say that the team he played on, from the players themselves, to the parents to the coaches were the most supportive people I’ve met.

I must take this chance to give my most heartfelt thanks, gratitude and respect to his coach, Ian Taylor. I know that having Owen on a team can be a little intimidating. If you don’t know how to work with a child that suffers from anxiety, the panic attacks can look scary and I’m sure it is terrifying to try to understand what he needs.

Ian, through humor, knowledge, fist bumps, quiet chats on the bench and hugs allowed my son the platform he needed to handle what he needed to handle the way he needed to handle it. It is because of Ian that his players didn’t look at Owen differently. It is because of Ian that his players cheered any time Owen entered the dressing room. It is because of Ian that Owen had the confidence to raise his hand and step onto the ice to shoot during the gold medal overtime shootout.

To the parents of Owen’s teammates: thank you. Your kids should be celebrated and please let them know that their support of Owen has made me tear up on more than a few occasions. Please let them know that their unbridled excitement for Owen’s involvement on their team made him feel like a positive teammate and not a burden.

In fact, during the sem-final game, it was two of his teammates that skated up to him as he was having a panic attack on the ice at the boards as soon as he stepped on. It was his teammates that distracted him, told him he could do it and put him to work. It was his teammates that got him playing that game…not his coach, not his Mom…his teammates.

That is why sport is so important. What a foundation we’re building for our kids! If you’ve ever worried about putting your child with anxiety in sport: don’t. It’s hard. Often times it is heart-breaking…but a team sport can help more than hinder, especially if you have a coach and team like we had.

We’ve gone from not being able to get on the ice to, at the gold medal game, Owen walking into the dressing room smiling, joking and telling me to “beat it, Mom”. I can tell you right now it’s because of his coaches (not just Ian – Bruce, Trevor, Jody and Amelia…my utmost respect and gratitude for all you’ve done this entire year for my child) and his incredible teammates that Owen was successful

Here’s a quick glimpse into what Owen loved about his coach and how humor helps in sport:

“Owen and Ian, I’d love a picture of you guys today.”

“Ugh. No Owen, can you please just make a normal face?!”

“Ugh. Ian! Knock it off!”

“No seriously. GUYS! CAN I JUST GET A NICE PHOTO?!”

“Sheesh. Thank you.”

That was how the gold medal game started. Humor, support, love and compassion. That is his coach, 100%.

What a season. I’m not shy about saying I’m truly glad it’s over. It was exhausting and it left my heart and soul bruised more often than not as my son’s support warrior. But, for Owen, this showed him time after time that he could overcome, he could have fun and be free from anxiety.

He could succeed.

And there, my friends is the number one reason your child should be involved in sport. Even if they’d lost…my son won that game because during his final game…anxiety wasn’t present for a second. It was dismissed for the day and replaced with fun and excitement.

Thanks, Juan de Fuca Hockey Association for having such incredible coaches. It is because of the coaches you bring on that my child stepped over his anxiety and reached this level of confidence…and success.

Most importantly, thanks JDF Atom C1 – YOU ALL are the reason hockey still lives in our house and the love of the game still runs rampant through my son’s veins. xo

What to Expect with my “Lindsay Tries” Video Series

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Over the past 22 years I’ve been lucky enough to work in the fitness industry as a Ph.D. in Exercise Physiology, a Canadian Forces recruit trainer, a fitness leader advocating for family fitness and as a group exercise instructor in front of 100’s of people stepping, grapevining and HIIT’ing up a storm. To say I love fitness would be an understatement. This industry is my true passion and any time I get to help educate, motivate and/or inspire someone to get moving, I am in my happiest of happy places. I adore it.

Being in the industry for so many years and founding a company built on women supporting women has led to a wicked following of women who are kind, funny, supportive, authentically real and absolutely incredible. The great thing about that in my eyes? Y’all trust me to give you honest opinions, to not advocate for quick fixes when it comes to your fitness and health and to make you laugh. I am me, no hiding that in my social posts, and I’m so grateful that you continue to follow along through this quirky and amazing life I get to lead.

Over the years you’ve asked my opinion on a lot of things. From fitness to nutrition to equipment to skincare to clothing to you name it, you’ve asked me. I’m often asked how I relax, take care of myself and what I do for fun. So, I thought…hey…I’m going to start shooting video of me trying a bunch of things and maybe people will watch!

Enter my “Lindsay Tries” Video Series.

In this video series you’ll watch me trying and reviewing different fitness classes, equipment, beauty products, self-care options, girls’ night out events and…well…whatever it is y’all want me to try!

Here’s what you can expect from these videos:

  • An honest review of the product, class or service (rating based on peanut butter cups – 5/5 peanut butter cups = bombass);
  • Information on how to book, get started and what to expect;
  • Pros and cons (if it’s relevant);
  • Laughter and silliness (because life is heavy enough…video reviews need not be).

If you have in mind a product, class, piece of equipment, skin care regimen, self-care option, girls night out event or anything you’re simply curious about…let me know! I’ll reach out and see if I can’t give it a whirl for you and give you my honest review. I’ll try just about anything, so let me know what you’ve got in mind! Except anything to do with snakes. That’s a no-go. 100% I will tell you to jump off a cliff if it involves snakes.

If you run a business, have a product and/or service you’d love for me to review, please email me at lindsay@lindsaygee.ca and we can chat all about getting products/services reviewed! It’ll be a BLAST!

If you want to know about it, if you’re curious about something…I’ll try it. Just let me know! This is going to fun. This is going to be very, very fun!

Lindsay Gee Rant – Shut Your Face & Do The Work!

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Sigh. Sigh. Sigh. Sigh. Sigh. Siiiiiiiiiiiigh.

Alright…here we go…

No. You’re not going to get fit if you don’t get physically active.

No. You’re not going to get healthy if you keep putting shitty food in your mouth.

No. You’re not going to love your body if you don’t do the work, both inside and out. 

No. That fad diet isn’t, actually, going to work out for you in the long run.

No. Your whining about how hard it is doesn’t actually make it any easier.

No. Your excuses don’t actually get the workout done.

No. You can’t put 50% in and get 100% out. 

No. You won’t see improvements if you workout “every now and then”.

No. I can’t do the work for you.

No. You truly cannot spot reduce.

No. I can’t want this more than you do.

No. Cheating on your workout won’t get you the results you want….I saw you do only 15 reps when I told you 20.

No. Just because it’s made from coconut oil doesn’t mean you can eat all of it (put the fudge down).

No. The calories do count even if you just worked out.

No. Your metabolism won’t be the same as it was 20 years ago but that doesn’t mean you give up.

No. Slowly pedaling on the incumbent bike while you flip through the pages in “Fitness Magazine” will not get you the results you’re after.

No. It doesn’t matter what you wear when you workout. Look cute, look like shit…it doesn’t matter…just wear something you’re comfortable in.

No. No one cares what you look like when you workout. Just do it. 

Yes. You do have to sweat.

Yes. You do have to put the work in.

Yes. You do need to push yourself.

Yes. Your fitness is important.

Yes. Salad is good for you. Stop your bitching.

Yes. Quinoa is ALSO good for you. Shut up and eat it.

Yes. You can change your metabolism. If you do the work. So shut it and do the work.

Yes. The calories do count even if you sneak it and no one sees you shove it in your gob. 

Yes. Your head will explode if you bitch too much (fact, not fiction).

Yes. It does add up. So take the stairs, play tag, go for a walk.

Yes. You’re going to feel like a sausage in your jeans if you eat a steady stream of chocolate and drink wine like it’s water (sad, but true).

Yes. Water is good for you. Shut it and drink it.

Yes. Sleep is important for health. Close your eyes and go to sleep.

Yes. You can treat yourself. Every now and then. Not every hour (or even every other hour…nice try).

Yes. Your time is important. So is the health of your body, mind and soul.

Yes. Excuses annoy the heck out of me because there’s no excuse to not move and honour your body. You are important.

Yes. Managing it all is hard and tricky and I know you’re busy and it’s hot or it’s cold or you didn’t eat enough or your ate too much and you’re burping tacos or you didn’t drink enough water or you’re wearing the wrong underwear or you forgot your deodorant or you locked your keys in your father-in-law’s car or you need to vacuum, dust, clean toilets, organize closets…or you juuuust dooon’t waaannaaaa . Do it, anyway.

Yes. You need to shut your face and do the work. 

M’kay. Rant over. For now.

Thanks.

Sincerely,
Lindsay 

ps. I’m here if you need me…seriously. I’d do anything (except listen to excuses) for you.