Keeping it Off - Through BIG Life Events

TIS the season to get married...at least for a large handful of my closest friends. I couldn't help to think that they all will start participating in 'loose it for the wedding' type fitness classes. In some cruel way I think, why can't you have that attitude all the time? Be fit and be happy! But for most people, that's just not the case and a lot of the time, it has nothing to do with will power. But for those of you that have will power, here are some tips or reminders on how to keep it off during life's big events (that includes babies. which I'm pretty sure comes after marriage and sitting in a tree).

Several Fat Traps: Getting Married, The Holidays, Having a Baby, and Menopause. 

Several Tips to Avoid the Traps:

A: Getting Married
1. PORTION CONTROL: Women tend to eat more when dining with their significant other, than when they eat with a handful of girls. As a general rule, you should keep to the dietary guidelines portion suggestions OR eat  fist full of carbs, a palm-full of protein, healthy fat and fill your plate with non-starchy vegetables. Another great tip is to use smaller plates: no, not the bread plate - but the salad plate - the middle sized plate that you probably never use. In my life, I have to use portion control DAILY. My significant other eats over 3,000 calories a day (where I lean more towards the 1200-1600 calorie/day). I eat off the salad plate, and he eats off the diner plate. End of story and end of him mocking me for eating 'nothing'.

2. LEAVE THE HOUSE: Be social, go to the gym, go the beach, get a dog - and walk it. Once you move in together or get hitched, it may feel like something has to give. Keep your girl time by making gym dates (not always food dates). And bring your man along with for some good old fashioned man time.

3. NO MO' DRAMA: Alternate days to choose dinner - just because he likes Steak and Potatoes every day, doesn't mean you have to eat it. Trust me - if my man had the control on dinner every night, I'd weigh 300lbs. Instead, I ask for his recommendations and then make it healthy. He might complain, but by the end of the meal (when his plate is clean and there is a look of contentment on his face) I know I've done good for all. It's ok to cheat - but cheating is the exception, not the rule.


4. HONEYMOON DONT'S: Don't forget to go on a jog, or a swim, or something active every day (this can include sex). A lot of couples stop their aggressive work out habits at the honeymoon, and from there can gain 6-10 pounds of additional, permanent weight. Keep up your hard work through out the year. You'll be happy you did for when the holiday's come around.

B: Holidays
1. SWEAT MORE: Bump up the intensity during the holidays. We all become indoor creatures of habits because it's cold outside - but that doesn't mean you have to pack on the pounds.  Holidays usually mean LOTS and LOTS of calories you don't eat regularly. If your regular diet gets blown out of control, you have to pump up the iron (or the jams) to thwart off the extra pounds. Seems simple but if calories in = calories expended, you'll maintain weight. If calories in is greater than calories expended...they'll add up on your waist line.

2. NO DOGGIE BAGS: Grazing on leftovers for weeks will do you in! Save treats for the special events. You DO NOT have to eat that pumpkin pie until it's gone. Trust me.

3. DRINK LESS: Booze = extra empty calories. IT might be fun, but try to keep your limit to 2-3 or one per day.

C: Having a Baby
A married woman who has a baby gains an average of 20 lbs over 10 years according to the AJPM. Women also face an average of 7% increased risk of obesity over a lifetime per child born. That means, after three kids you have a 21% increased risk of developing obesity. Pregnancy increases insulin production and accumulation of fat. Beat those states with the following rules:

1. EAT: you need to eat every three hours, otherwise, you'll get worn out and famished, and binge!

2. EAT WHAT IS YOURS: Don't eat your kids' food. Stock healthy foods with low prep time, like canned tuna and frozen vegetables.

3. BURN: Breast feeding can burn an extra 300 calories per day - but that's just an extra half pound per week. You still need to exercise regularly and eat right to get your body back. Keep working!

Running Conditioning

Proper training for running begins by first determining your specific goals. Are you training to compete? If so, what is the distance, duration, tempo and terrain you need to adapt to for this event? As with any competitive sport, focus on conditioning the specific energy systems, speeds and additional demands required by the competition itself to elicit the best results. Aerobic Conditioning Perhaps you are running just to help with fitness goals such as cardiovascular endurance and increased calorie expenditure. If this is the case, use a variety of aerobic activities, and keep the running down to no more than fifteen miles a week. Altering the distances and speeds through interval training and occasional sprint work would also be helpful for overall fitness improvement.   Always look to reduce impact by wearing properly fitted and well-constructed shoes, and move to softer surfaces such as grass when sprinting. Strength Training  Strength training is important for added power, stability, and injury prevention. Lower Body Strength Training Strength training for the lower body is effective when done twice a week with one session dedicated more to strength gains and another to endurance. If most of your runs are on the weekend (competitively), then your first leg workout of the week should be your strength day. Utilize compound exercises such as squats, presses and lunges for 4-6 sets, progressing up to resistance loads that only allow for 6-10 repetitions. This type of training will help with the hills, high winds and the occasional sprint work needed in most competitive races. The second workout of the week should concentrate on endurance and stability. Implement more balance-type and reaction-type exercises such as wobble-board squats or reverse lunges off a stability disk. Some light isolated work may also be added with the lower body performing 2-3 sets with much lighter resistance for approximately 12-17 reps. Upper Body Strength Training  Focus the upper-body portion of the training mostly on the trunk and back muscles as opposed to chest, biceps or triceps. This will help support and control the torso during running and will help maintain posture. Shoulder exercises such as rowing may also be helpful as the swing of the arm is extremely important for adding inertia to the body. In other words, the added power of the arm swing will help the body move faster with less effort. Rowing exercises help prepare the needed muscles to decelerate and return the arm during the swing.   Include integrated trunk work on all training days by selecting exercises that require more trunk strength and stability. For example, perform pulling exercises in a standing, non-braced position. Add occasional pushing exercises performed on a resita-ball as opposed to a bench or machine. This type of training integrates more trunk muscles for balance and stability. Isolated trunk movements such as an incline reverse trunk flexion or a cable trunk rotation may also be added, but don't typically help to improve posture or translate to sport movements. Note: Plyometric or explosive training may be introduced once a week, particularly for sprinters. Keep in mind this is advanced training with added impact and requires significant strength preparation. You should consult a qualified coach or trainer before getting into this area.

Running Sample Workout A Exercise Sets Reps Dumbbell Chest Press 3 10 Lat Pull Ups 3 12 decreasing to 10 with increasing load Dumbbell Front Delt Press Overhead 2 10 Cable Standing Lat Row 2 10 Barbell Squats 3 10 Machine Seated Hamstring Flex 3 10 decreasing to 8 with increasing load Hanging Leg Raise 2 12 Dumbbell Biceps Flex 3 10 Cable Standing Rear Delt Row 2 10  Running Sample Workout B Exercise Sets Reps Dumbbell Incline Chest Press 3 10 Cable Overhead Lat Row 3 10 Dumbbell Biceps Flex 3 10 Dumbbell Rear Delt Row 3 10 Dumbbell Triceps Extension 3 10 Dumbbell Reverse Lunges 3 10 Machine Seated Hamstring Flex 3 10 Machine Seated Calf Extension 3 12 Barbell Standing Hip Extension 2 12 Trunk Rotation 2 12 Disclaimer: The above training protocol/program is a general summary, designed to address the specific demands of the sport presented. Programs may be modified for individual needs. It is advised to consult with a trained professional strength coach or personal trainer if you are preparing for a highly competitive sport. As with any exercise program, consult your doctor before beginning.

Kitchen Shape Up

Want to get healthier by eating at home, but just don't have the time or effort? Or think you don't? Follow these tips (provided in part by Health Magazine) to shape up your kitchen, and yourself.

1. NO SODA
I gave up soda years ago. I honestly didn't think I could do it, because my family ran on it. You think you need need need it, can't live without it: but it's just like any other addiction that isn't healthy for you. And yes, while Diet Soda has no calories - it doesn't have anything good for you either. It's still full of sugar and causes bloating. IF you need the caffiene - try replacing your soda with Iced Green Tea - it's antioxidants can help boost metabolism and burn more ab fat when combined with exercise. If you don't like Green Tea - try this recipe: 2 Quarts of Brewed Green Tea (8 cups) with orange, lemon and lime slices. If it's not sweet enough for you, try adding some nectar honey :-)

2. Cheese it Up
Don't buy fat-free cheese if you're a cheese lover and don't want the calories. It tastes like crap and you know it. Replace your fat-free cheese with organic 2% varieties (feta, cheddar, etc). Fat free cheeses don't contain the polyunsaturated fatty acids found in full-fat or reduced fat organic dairy products that have been shown to diminish belly fat. Remember, cheeses are still high in fats so don't go crazy on the cheese platter - self control is a must.

3. Ground Turkey!!!
You've seen my recipe for Turkey-Turkey burgers - if not, please go here. In general, you should stock up on lean ground turkey and lean turkey breast instead of regular turkey which can include the skin (more saturated fats!!). Other lean meats you can stock up on are pork tenderloin, skinless chicken breast and top round roast. Don't think you're routine will get boring just because you've eliminated fatty meats (and red meat :-( ). Adding the right spices and side dishes will help compliment lean meats and provide for a tasty and satisfying meal.

4. Add some Spice!
Use fresh salsa's, cayenne pepper hot sauce, and other hot spices on your meals. Capsaicin (the zing) has been shown to boost metabolism (small amount of studies) AND it's calorie Freeeeeee! If you don't like spicey things, I can't help you here (not yet anyway).

5. Pre-Pack your Fruits and Veggies!
So you've gone shopping for the week, you've got a head of broccoli, four peppers and some asparagus and you're thinking - if only these would cut themselves... Well, since you've been productive, continue onwards and cut away. Pre-cut all your veggies (or separate your fruits) and put them into fridge/freezer safe Tupperware. Then, by tomorrow you've got a side dish or two for all your meals and your main work will be the dishes instead of prep time. Don't  forget you can freeze those fruits and bake'm later to make a delicious dessert. Yummy!

Other things you can do to help skinny your kitchen are to keep your knives easily accessible, invest in a steamer (goes in the pot, costs about $10), get a blender (make shakes, soups, dressings), declutter, ditch the stools and ad a speaker for your i pod or other music playing needs - because shaking it to cooking will help you burn more calories and make the daunting boredom of cooking (if you're that person) so much more fun. Just remember to put a timer on when you're cooking and make it loud if you're playing music. Furthermore, you can do "fun things" like squats in between baking sessions, kitchen counter push-ups, stationary lunges AND i you're mixing, a fun forearm burn!

How to Gain Weight - As an Athlete

One pound of muscle is equal to about 100 grams of protein. Therefore, an individual would need 14gm/day above normal protein requirements to gain weight (muscle weight). Sports nutrition authorities recommend 1.5 to 1.8 grams per kilogram of body weight for the athlete who is training to increase muscle mass. Supplementation by expensive protein powders or amino acids is not necessary. All an athlete has to do is consume additional protein and carbohydrates about two hours before and immediately after the resistance training workout. 

Dietary supplements appear to be popular among athletes attempting to gain strength and muscle mass. There is no data to support the use of most supplements. That being said, creatine monohydrate does appear to increase body weight and strength. There is no data supporting beneficial effects of DHEA supplementation and high serum DHEA levels have been associated with several health risks. Most studies show that there is no ergogenic effects of androstenedione supplementation and its use could exert feminizing effects in males and reduce HDL.

Lifting weights and eating protein is often perceived as the best way to bulk up. 

Extra calories may be needed, however, especially those from carbohydrates – not protein. Carbohydrates fuel your muscles so that they can perform intense muscle-building exercises. Overloading the muscle with weightlifting and not with protein will increase the actual size of the muscle fibers, instead of water weight. Research indicates that protein powders and amino acids no not work for gaining muscle weight – despite what advertisements might depict. Eating the calories needed is better than taking additional supplements. You are most likely to gain weight if you consistently eat larger-than-normal meals. 

Suggestions for those trying to gain weight include drinking 1% and 2% milk, although I have my boyfriend drink whole milk as he needs both the calories and fat from whole milk; increase your intake of lean meats, poultry, and fish; use nuts, seeds and limited amounts of peanut butter for snacks; increase your consumption of whole-grain products; add fruit to other food exchanges and drink more fruit juice (it’s higher in calories); use fresh vegetables as snacks with melted low-fat cheese or a nutritious dip (like humus!); and lastly, try to minimize the intake of saturated fats, using monounsaturated and polyunsaturated fats instead, and minimize calories through alcohol.

Eating three balanced meals per day supplemented with two or three snacks will help you obtain your goals while keeping your metabolism and energy levels consistent. If you can’t get the calories and minerals necessary through foods, liquid supplements may contain 300-400 calories with substantial protein. If you can’t gain weight, try the following: eat more frequently throughout the day, eat extra snacks and larger meal portions, eat foods that are denser and calorie high, eat healthy fats! You can get more calories by using granola, muesli, grape-nuts, bananas, raisins, cooking with milk, margarine, peanut butter and wheat germ, using walnuts, almonds and avocados. Fruits with high calories include bananas, pineapple, mangoes, raisins, dates and dried fruits.

My boyfriend David, has cystic fibrosis; and amongst the many disease side effects he has, he does not absorb calories or fat properly due to improper functioning of his pancreas. Therefore, David has to eat approximately three-four thousand calories per day when he’s inactive, and up to eight thousand calories per day when he is very active. We achieve this through morning shakes consisting of Ovaltine, Ice Cream, Whole Milk, Kefir, Gold Standard Whey Protein and Two Bananas; a carbohydrate dense snack before lunch; a foot long sandwich from Subway; a veggie and fruit intensive snack; and two dinners consisting of chicken or beef, vegetables (usually broccoli or asparagus with vinaigrette), pasta. I also make homemade guacamole for him to add to his meals. It’s always surprising to him that I eat half of what he eats and that is ‘ok’ for me as an individual.

Treadmill Shuffle

Hate the treadmill because running like a mouse in a cage is just boring? Me too - although I'm currently trying to tackle that fear. Thankfully it's crap weather outside and I have no other option. But for those of you who don't want to run, and want a challenging walk progression, keep reading.

This workout is meant to bust your legs and boost your cardio. Key: DO NOT USE YOUR HANDS TO HOLD ON! THAT IS CHEATING! It will not help you to hold on to the bar during this work out - in fact, it never does because it eliminates the effort your legs are suppose to put into the work out. Help yourself out: put on some good jams, and let go for the ride.

Interval	Minutes	Speed (MPH)	Incline
Warm Up	3	3.5-4.0	0
1	1	3.8-4.3	0
2	2	3.8.-4.3	5
3	1	3.8-4.3	3
4	1	3.8-4.3	0
5	2	3.8.-4.3	5
6	1	3.8-4.3	3
7	1	3.8-4.3	0
8	2	3.8.-4.3	5
9	1	3.8-4.3	3
10	1	3.8-4.3	0
11	2	3.8.-4.3	5
12	1	3.8-4.3	3
13	1	3.8-4.3	0
14	2	3.8.-4.3	5
15	1	3.8-4.3	3
16	1	3.8-4.3	0
17	5	6.3-8.0	0
18	3	3.5-4.0	5
Total Min	32

Benefits of Activity

Here is a list of several of the benefits of activity:

1. Strengthens bones and joints
2. Reduces blood pressure
3. Improves Blood glucose regulation
4. Increases cardiovascular function and improves blood lipid profile
5. Reduces stress and improves self-image
6. Aids in weight loss / weight control
7. Increases flexibility and balance
8. Increases muscle mass and strength

Think back to my Okinawa post - those individuals who live longer because there lives are filled without stress and they manage a healthier diet... You don't have to kill yourself to be healthy. Just get in some activity, reduce your stress levels and treat your body to healthy foods!

Structured Workout - Beginners

So you run, you lift here or there, you walk your dog. But have you ever put yourself through a structured workout? Made a calendar with your work out schedule and goals? Kept a diary to see how you felt before/during/after? Probably not - but it's important.

For Beginners: 
If you've never had an exercise program and want a general one, here are some tips: 
1) Start out slowly - you will not be riding with Chrissie Wellington tomorrow so don't try to ride like it
2) Mix it up - bike today, run tomorrow and make it fun!
3) Include your friends - having a running buddy is great, unless you use that time to run like Phoebe from Friends
4) Set goals - why are you running? where to? if you don't know, why are you doing it?
5) Carve out a chunk of time each day - if you save that time, you won't have an excuse not to workout!
6) Reward yourself - and not with a piece of red velvet cake - think spa, mani/pedi, or massage... something that will make your body feel BETTER
7) Focus on the long-term - you running now might hurt a little bit, but in two weeks you'll be ready for bikini season and you might even live a little longer

Guidelines for Exercising Properly
Level 1 - Do something every day for at least 30 minutes! This includes golf, walking, gardening, stair climbing and household activies. Please recognize that if you do these things already - you are beyond Level 1 and you will need to climb into the the next level to reach any of your goals - whether it be weight loss or better overall health.
Level 2 - Do 20 minutes of aerobic exercise from 3-6 times a week. Aerobic exercise includes raising your heart rate to 50 - 80% of your max. Do this through running, biking, tennis, soccer or other active sports. Don't forget to stretch afterward - it helps increase flexibility and give ease to your lower back and legs.
Level 3 - In addition to cardio (level 2), add resistance exercise. Weight lifting and calisthenics help improve muscular strengthh and endurance!

It is important to reduce physical inactivity like playing computer/video games, watching tv. If you want to do these, rack up to a bike at the gym or in your living room, do wall sits or sit ups during commercials. The point is to be active!

For those who are more advanced, I've got an entry waiting for you! Just hold on sit tight and I'll post it later today.