Eat Well, Be Well

The number one law that can’t be avoided when it comes to weight loss is the “law” of thermodynamics which simply means that you MUST burn MORE calories than you eat. You may be thinking wow, that seems like a lot of calories…but remember you are burning calories all day long unless you really just sit there all day. There are a bunch of ways to achieve this deficit.

One way to start would be by reducing your daily intake by trading in empty-calorie food that you’re likely to binge on for nutritious whole foods that will fill you up. In order to do this just take it one step at a time.

Step 1: Eliminate added Sugars

This one step is the SIMPLEST way to quickly clean up any diet. I read somewhere that Americans eat about 82 grams of sugar a day which is almost 20 teaspoons then equaling over 300 calories!!! Are you kidding me?! We should be eating no more than 8 teaspoons of sugar a day…which is less than 10% of your daily food intake. So where is all this sugar coming from? Well besides soda and candy (both FULL of empty calories) you may be consuming too many baked goods, breakfast cereals, FLAVORED yogurt, ice cream plus sugar is hiding in other everyday products like ketchup, granola, dried fruit, fruit juices, etc.

Step 2: Cut back on Starch

Starches are the main carbohydrates in bread, pasta, & rice (and I’m not talking about just the white bread, pasta, etc.) Whole-wheat/whole-grain pastas, etc. also contain starch. Why are starches bad? Well, for starters, too much starch messes with your blood sugar. Limit yourself to 2 servings of starches a day. Consider 1 serving to be about 20 grams of carbohydrates (equal to about 1 slice of bread, one cup of oatmeal, half of a large potato, 1/2 cup of pasta, rice or beans. Remember you burn more carbs. on the days you workout so give your body more fuel on the days you need it, and less on the days you don’t. Also, always choose whole wheat/whole grain pastas, breads, etc. & brown rice unless you are allergic to wheat of course.

Step 3: Watch your CALORIES

You need portion control. Remember there is 3,500 calories in 1 pound of fat. You can easily be consuming that many calories a day if you are eating any of the above to an extent. Eat until you’re satisfied, not stuffed. Focus your diet on healthy food options like proper doses of protein, fiber and good fats that fill you up, keep you satisfied and regulates your blood sugar. This will help you reduce the number of calories you consume, speeding up your fat loss! However, if you have too many “cheat” days, or if you eat mindlessly you’re not likely to lose fat. Think about what you’re putting into your body. Try keeping a food journal. This can help you make better food choices throughout the day and help you keep track of calories.

• NEVER restrict your produce intake. “No one ever got fat from eating produce.”
• Have some PROTEIN with EVERY meal.
• Don’t be afraid of fat-there is a such thing as good fat (avocados, nuts, olive oil, etc).
• Eat until your satisfied, not stuffed. Like 80% full.

 

Failure to Plan is Planning to Fail

To ensure that good, healthy foods will be always be available when you need them, use the Sunday Ritual. This is performed by setting aside time every Sunday to write out your menu for the week, shop for the week, and prepare your meals for the week. Cook all the meat, chop all the vegetables. Grab them in the morning and bring them with you regardless of what your day holds in store for you.

By planning, preparing and storing your healthy meals for a whole work week you’ve taken the stress out of settling for something below par.

First start by making out your meal plans for five full dinners and 5 lunches using the 2 and 4 Method. Start by choosing  two healthy meats (grilled chicken, ground turkey, tilapia, etc.) and four vegetables (fresh if you can) you will primarily work with for the week’s meals. Of course, you will need to have additions for your meal plans on hand, such as fruit, whole wheat pastas, whole wheat bread and possibly whole wheat tortillas. Think about how you can use each meat and vegetable you select at least twice.

A day devoted to feeding yourself and/or family for a week is a day well spent, saving you time, money, bad choices and stress.

Stay On Track & Follow These Fit Rules

1. Drink a lot of water…at LEAST 8 cups a day. Always hydrate for performance as I like to say.
2. Eat every 2-3 hours. Aim for 4-6 small meals per day, including protein shakes.
3. Always choose lean proteins, veggies and fruits.
4. Avoid sugar, simple carbs. and food with no nutritional value.
5. Don’t think of fitness as an instant transformation. Approach it as a lifestyle and stay dedicated!
6. Make working out your number one commitment, because it builds confidence and discipline that you need to succeed in your every day life.
7. Give yourself one cheat day per week or two cheat meals a week as a ONLY if needed.
8. Take a day off from working out to allow your body to recover from training and rebuild your muscles.
9. Get 6-8 hours of sleep, this is a time when your body is growing and repairing itself.

Be Prepared for Bootcamp

1. Enter class with a good, “I can do it” attitude. Your workout will most likely be challenging. It’s so important to keep a good attitude and continue to motivate yourself and keep your mind focused when your heart is racing, your blood is pumpin’ and your muscles are burning.
2. Hydrate one or two hours before class. You should bring water or a low sugar sports drink to class as well to sip on…especially on hot days… just remember, it’s difficult to bounce around when your belly is full of liquid.
3. Remember to breath, to “draw in” your abs and to keep good form. You need to breathe deeply through your exercises while simultaneously contracting your abs to protect your lower  back. You also need to keep your chest out, shoulders down and back and stay tall throughout most exercises. It may seem awkward and uncomfortable at first, but you will eventually train your body to breathe deeper while keeping your abs engaged and soon enough, you’ll be practicing good form all day long!
4. Listen to your instructor and stay present. Don’t concentrate on how much it hurts and how much you want to quit.  Actively focus your attention on your instructor, and you will distract yourself from the pain. Remember, pain is temporary!!
5. Push yourself. Of course the instructor is going to be pushing you, but you need to challenge yourself. Ask yourself: Can I be going harder? Can I do one more rep? It’s important to get the best out of your workout and never cheat yourself!
6. Stretch. Sure, you’re going to do some stretches before and after your class, however, it’s important that you find time the following day to stretch as well. Your muscles are going to be sore and tight. Make sure to gradually stretch your muscles and never force a stretch. It’s best to hold a stretch for a minimum of 20 seconds. Your body will thank you for this.
7. Load up on protein and electrolytes after class. Intense workouts and sweating cause you to lose essential electrolytes. Be sure to replenish them with an electrolyte filled snack or drink. Remember to watch the sugar and calorie content. I don’t recommend Gatorade even though it’s an electrolyte drink. Coconut water is a great choice…but if you must have a Gatorade, choose G2 for way less calories and sugar. Consuming protein within 90 minutes of your workout is essential. After your workout, the body begins the process of recovery. Therefore, any protein you intake will go directly to your muscles to help them recover and rebuild.

Tips to Help Out Muscle Soreness

After you workout hard, there’s a good chance that you’ll be feeling a little sore. Most likely you won’t be feeling this pain until the next day or maybe even a little longer. This is called delayed onset muscle soreness (DOMS). This delayed pain is caused by microscopic tears in the muscles when a certain exercise or activity is new. These tiny tears eventually produce inflammation, and corresponding pain 24 to 36 hours later. Luckily, there are some steps you can take to help soothe your pain.

• First of all, eat some high quality protein within an hour of your workout or sooner. Doing so will help speed muscle repair. When I say high quality protein I don’t mean a hamburger or fried chicken. I’m talking grilled chicken, eggs, protein shake, tuna, etc.
• If you workout early, make sure to continue to eat high quality protein throughout the day, plus plenty of fruits and veggies.
• Stretch!
• Use a foam roller or another self massage tool to help roll out your tight muscles. Learn about Foam Rolling HERE.
• Take 10-20 seconds alternating bursts of cold and hot showers.
• Get a massage.
• Ice bath or epsom salt bath.
• Keep working out and do something active every day, even if it’s as simple as taking a walk around your neighborhood. Getting your muscles moving again is usually the best therapy!

Abdominal Circuit

I often get asked about “the best” exercises for the abdominal region. Well, I have several favorite exercises for that area that are highly effective but it’s important to remember that these exercises alone will not necessarily get rid of the belly fat. After all, it’s true what they say, “Abs are made in the kitchen”. Consistently combine these exercises with a cardio routine and clean eats and you’ll start to see that lean and tone abdominal muscle in no time! Perhaps you’re not concerned with having a tight and toned tummy which is alright, just  know that you should do abdominal exercises anyway to build a strong core that will protect your spine and lower back from injury while overall keeping your body healthy.  By request, here is one of my favorite circuits that I used to use in my “15 Minute Abs” class at 24 Hour Fitness. Pictures coming soon!

Ball Crunches 1-3 sets of 12-20 reps

1. Lie on the ball, positioning it under your lower back.
2. Cross your arms over the chest or place them behind your head.
3. Engage your abs to lift your torso off the ball, pulling the bottom of your rib cage down toward your hips.
4. As you curl up, keep the ball stable (the ball shouldn’t roll & your legs shouldn’t move).
5. Lower back down, getting a stretch in the abs, and repeat.

The Bicycle Crunch 1-3 sets of 12-20 reps

1. Lie face up on your mat and place your hands behind your head, lightly supporting it with your fingers. Don’t clasp your hands together, elbows out wide.
2. Bring the knees in to the chest and lift the shoulder blades off the floor without pulling on the neck.
3. Rotate to the left, bringing the right elbow towards the left knee as you fully extend the other leg.
4. Switch sides, bringing the left elbow towards the right knee.
5. Continue alternating sides in a ‘pedaling’ motion.

The Roman Chair or “Captain’s” Chair- Leg or Knee Lifts (This exercise is done on a piece of equipment at the gym) 1-3 sets of 12-20 reps.

1. Stand on the chair and grip handholds to stabilize your upper body.
2. Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
3. Make sure not to arch your back, shrug your shoulders or swing the legs up.
4. Slowly lower back down and repeat.

Overhead Pull Crunch 1-3 sets of 12-20 reps

1. Lie on a mat and extend your arms straight out behind the head with hands clasped, keeping the arms next to the ears.
2. Contract the abs and lift the shoulder blades off the floor.
3. Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
4. Lower and repeat.
5. You can add intensity by holding a light dumbbell if you need more of a challenge.

Seated Russian Twist 1-3 sets of 12-20 reps

1. Sit on the ground with your knees bent and your heels about two feet in front of your booty.
   
2. Slightly lean back without rounding your shoulders or spine (this is very important…your back should be completely straight, no arches…pop your chest out like you’re super woman).
3. Place your arms straight out in front of you with your hands together (palms together). Your hands should be in line with the bottom of your rib cage. To make this exercise harder, add a dumbbell or weight of some sort.
4. Pull your belly button to your spine and twist slowly to the left and then to the right. The movement is not large and comes from the ribs rotating, not from your arms swinging. This completes one rep.

The Plank  Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.

1. Lie face down on a mat or soft floor resting on your forearms. If you can, try to keep your palms flat on the floor.
2. Push off the floor, raising up onto toes and resting on your elbows. Make sure to keep your elbows under your shoulders.
3. Keep your back flat, in a straight line from head to heels.
4. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or arching in the middle.
5. Check out my article on proper form for more info: The Plank: Proper Form & Technique
   

Combo Crunch or “Rollie Pollie” 1-3 sets of 12-20 reps

1. Lie on your back with the knees bent and your fingers behind your ears, elbows open wide.
2. Flex your feet and bring your knees in toward your chest as your contract your abs, lifting the shoulder blades off the floor, meeting your elbows with your knees.
3. Try not to pull on the neck with your hands, but lightly support your head.
4. Lower and repeat.

L-Crunch 1-3 sets of 12-20 reps

1. Lie on the floor and extend your legs straight up with knees crossed.
2. Place your hands behind the head for support, but be sure to avoid pulling on your neck.
3. Flex your abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
4. Keep your legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
5. Lower and repeat.

Reverse Crunch 1-3 sets of 12-20 reps

1. Lie on the floor and place your hands on the floor at your sides.
2. Bring the knees in towards the chest until they’re bent to 90 degrees, with feet together or crossed.
3. Engage your abs to curl the hips off the floor, reaching the legs up towards the ceiling. I like to call this move “heals to heaven.”
4. Lower and repeat.
5. It’s a very small movement, so try to use your abs to lift your hips rather than swinging your legs and creating momentum.

Tried & True Fat Loss Formula

1. Hit the weights (at least) 3 times a week!

2. Eat a mini meal every 3 hours- restrict processed foods. I saw a comment the other day on a clean eating website that upset me. Someone proclaimed that a calorie is a calorie- they are all the same no matter what you are eating and that we should just enjoy eating anything, processed or not. This statement IS NOT TRUE!! There is a such thing as empty calories…these can obviously be found in processed products, sugary foods and so on! Those are the calories you want to eliminate from your diet. Don’t make your belly a trash can!

3. On non-weight days, do high intensity interval cardio training. If you get bored doing cardio on your own check out an indoor cycle/spin class!

Overtraining Issues

Overtraining Issues- Exercising too much and not eating enough

Please read the above article if this sounds like you or somebody you know.

Key points to note:

One pound of lean muscle burns 350 calories at rest, so if you have 10 pounds of lean muscle you burn 3500 cal at rest. BUT if you are doing too much cardio and not eating enough it is going to be very hard to build lean muscle.

“No discussion about overtraining is complete without emphasizing the symbiotic relationship between under eating and overtraining. While under eating is counterproductive to weight loss efforts whether one is working out or not, under eating in conjunction with frequent and high intensity workouts puts you on the fast track to overtraining. Eating enough calories to meet the energy and recuperation requirements of your body is good insurance against overtraining in the first place.”- M. Mokros

Some other important tips to remember:
1. Forget about breakfast, lunch and dinner. Eat 4-6  small meals a day. Your metabolism is like a fire that constantly needs to be fed otherwise it will go out (slow down)…but fed with healthy, nutritious food of course.
2. Consume at least 1200 calories a day, 85 being protein (or half your body weight)
3. Drink 11 glasses of water a day
4. Incorporate at least 5 or 6 fruits and veggies

Also keep in mind it really depends on your goals. If you are trying to gain muscle and maintain weight or are training for an endurance event then obviously your intake of calories should be much higher than 1200. If you are trying to lose weight 1200 calories is a great place to start especially with exercise.

Everyone has appreciable gains at first and as fitness increases, gains are smaller. Plateaus are inevitable, but there are always ways to overcome. Perseverance.

Mantras and Affirmations for the Fit-a-Holic

Runners, athletes, fitness enthusiasts, people who have specific goals (weight loss, etc.) all can use mantras or positive affirmations to bring about a result they wish to achieve. For me I find myself using mantras or affirmations the most while running. I need them to help me overcome performance anxiety and to have a great run while going the distance. Whatever your goals are, affirmations can help you achieve them. Think strong, deep words. Some of my favorites include:

• “Pain is nothing compared to what it feels like to quit.”
• “Fight it.”
• “Keep Pushing.”
• “Who do you want to be?”
• “I am strong.”
• “I can do anything through Christ who strengthens me.”
• “Can’t stop, won’t stop.”
• “Just do it.”
• “You have the rest of the day to relax when you’re done.”

What are your favorite mantras or positive affirmations?

At the end of the day, just remember to be happy with where you are and what you’ve accomplished. =)

Improve Your Posture

Improve your posture. Chest out, bellybutton toward spine, shoulders back, big toes pointing straight ahead.