Cheating Part II: Satisfactory Lifestyle Changes

Yesterday, I wrote about why I don't like "cheats" on diets.  The mentality behind cheating sends the message that you are  restricted, and are more prone to binge and ruin your efforts.
Fitness is a lifestyle, not a temporary process.  If you simply want to loose weight, you can be successful with restriction and deprivation.  But, if you want to keep the weight off and maintain a healthy weight, you need to encorporate changes in your behaviors that are sustainable after you've hit the magic number on the scale.

Restriction, deprivation and cheats are not sustainable long term.

Loosing weight requires eating fewer calories than you burn.  It is not complicated.  You could technically loose weight by eating 900 calories of cookies and nothing else if you burn 1200 per day.  However, this is not nutritionally sound and would result in illness.

So, your treats, cheats, and rewards can fit into your daily calories, if you keep it under control.

• Only eat foods that you enjoy. 
• Try new things if you don't like healthy things like vegetables or are sick of chicken. 
• Feel satisfied at every meal. 
• Notice how you feel after you eat certain foods, where your energy level is, how your stomach feels, how soon after eating you feel hungry again.  Eat more of the foods that make you feel good and less of the other stuff. 
• Notice your other behaviors.  If you are truly hungry, you will want to eat a plate full of vegetables to satisfy the hunger.  If you wouldn't eat vegetables, but would eat a chocolate chip cookie (or 6), you are probably eating for the wrong reasons.  Look for patterens.

On the otherhand, people try to forget about the cookie that they crave by eating other, healthy things . . . then end up eating 3 or 4 times what they would have eaten if they had just enjoyed one cookie.  If you really want a cookie, eat a cookie.  But only one.  And enjoy it.  Eat it slow and savor the taste.  If you feel like you can have another one when you want it you are going to be less likely to over-indulge.

Bottom line, enjoy your diet, but no cheating.

Cheating Part I: Lifestyle vs. Restriction

Although there are scholarly articles supporting my opinion, this article is strictly my opinion.  I am strongly against diet "cheats" and will explain why in this post.  Tomorrow, I will post how to incorproate and build a satisfying diet.

What does the word "diet" mean to you?  Whether or not we are trying to loose weight, we all have a diet.  A diet is the way we get our nutrition.  A diet can be composed of candy bars, cookies, and ice cream.  But too often, the word has been associated with weight loss goals and DEPRIVATION.

I regularly hear people say that they "cheated" on their diet.  They typically feel bad, embarrassed, disappointed, and feel that they have to confess.

Then, there are people who have scheduled "cheat days" or "cheat meals."  These people eat "good" and then take time off from their restrictive "diet" and eat whatever they want for a day or a meal.  This is a reward system for eating "good."

One cheat day a week can ruin 6 days of "good" eating because we are more prone to go overboard with the foods we like and miss.

Feelings of deprivation and restriction often lead to binge eating on the foods we enjoy.

Whether your goal is to loose weight, live a healthier lifestyle, build muscle, or any other fitness goal it has to be a lifestyle, not a temporary restriction.  If you do not make behavioral changes that you can live with permanently, you will go back to your bad habits.  When you make a decision to restrict and deprive yourself of a certain food, ask yourself if you are going to do it permanently or if you are going to go back to it when you've achieved your goal.

The Importance of Nutrition in ANY Fitness Goals

"They all work...when you stick to them… when you stick to them " (see: Nutrition Journal 2008, 7:34doi:10.1186/1475-2891-7-34)

Nutrition is the most important factor in every fitness goal from running a marathon, to building huge muscles, to loosing weight.  A healthy diet in combination with exercise to maintain a healthy weight can help lower the risk of high blood pressure, heart disease, diabetes osteoporosis, and many kinds of cancer.  (http://www.johnshopkinshealthalerts.com/alerts_index/nutrition_weight_control/24-1.html)

For people without any health issues, the optimal diet includes:

• An adequate amount of calories for your goals
• Lots of water
• A variety of nutrient dense foods- LOTS OF FRUITS AND VEGETABLES
• Enough PROTEIN
• Adequate amounts of HEALTHY FATS
• AND ENOUGH TASTE and VARIETY to KEEP YOU SANE!

(http://www.emma-leigh.com/basics_dieting_types.html)

Unfortunately, it is not enough to train, lift, or exercise alone to reach these goals.  If you are not getting the results you want, take a closer look at your diet or ask someone with knowledge to help.

Tabata - The 4 Minute Miracle Workout

". . . sweat-inducing, my-lungs-are-about-to-pop-out-of-my-chest-if-it-weren’t-for-this-vomit-creeping-up-my-throat INTENSE".  http://www.zimbio.com/Bodybuilding/articles/rG_hNiSviOZ/Tabata+Training+Much+Misinformation

Does this sound appealing?  No?

Tabata training protocol is named for it's original researcher, Dr. Izumi Tabata from the National Institute of Fitness and Sport in Tokyo.  (Tabata I, Nishimura K, Kouzaki M, et al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO₂max". Med Sci Sports Exerc 28 (10): 1327–30).  Over 6 weeks, elite athletes used the Tabata Sequence 4 times a week and did one steady state workout a week.  This group was compared to a group that worked only at a steady state.  The Tabata group had more anaerobic capacity benefits.  Subsequent studies have shown this method to have higher aerobic, anaerobic, and fat burning results than steady state exercises.

The original Tabata Protocal requires a 5 minute warm up, 8 intervals of 20 seconds of full intensity exercise, followed by ten seconds of rest, and a 2 minute cool down.  Full intensity means that at the end you should feel like the quote at the top of the page.  If you are capable of doing anything else at the end of the four minutes, you are not doing Tabata correctly and you will not see the same dramatic benefits the touted by the research and marketing teams of your local gym.  During the 10 second rest, you do nothing, but catch your breath and talk yourself into the next 10 seconds.

This workout should not be the only program you follow either, but work in conjunction with other workouts to create a balanced regimine.  Weight training should still be preformed as well as steady state cardio.  This program is too intense to do daily, when done properly.

Does it have to be all or nothing?  Well, some would say yes.  And to get the full benefit they are correct. 

I modify Tabata with my clients.  Typically I use it with clients are in moderate to good shape with no medical problems.  I use it between supersets or circuits.  This means the workout is a piece of a weight training program, which is not possible during traditional Tabata because when done correctly, it wipes you out.  I typically use 2 different excercises alternating 20 seconds of one, 10 second rest, then another exercise for 20 seconds.  I like to use exercises that work different parts of the body.  Sometimes, I use a really intense exercise and combine it with a static hold, for example burpees with a static balance squat.  I believe it is still quite a taxing method and we will see how the results are from this modified Tabata.

Some excercises are more suited to Tabata than others. For beginners I would recommend a piece of cardio equipment that you have control over for example, a spin bike, an elliptical, versa climber, rowing machine, jump rope, but NOT a treadmill. The treadmill does not give the excerciser control over their speed and intensity, which might limit their ability to hit their maximum level. Some body weight exercises are good too, like jumping lunges, bodyweight squats, burpees, and mountain climbers. Free weights have been used, but I would not recommend them unless you are an elite excerciser. If you really want to push yourself, try pull ups, push ups, chin ups, or dips.

I like Tabata because it is short and focused. I recommend using an exercise timer. You can use a clock on a wall with a second hand, but when you are going all out you should not be able to focus on anything but what you are doing. Challenge yourself by counting reps completed during 20 second intervals. The lowest number is your "score." Then, when you do the same workout again, try to beat your score. This will motivate you to work your hardest and show you how you've improved.

For some Tabata workouts check out: http://www.squidoo.com/tabatatraining. However, this is a very open site, and may contain conflicting information. It has some interesting video sequences that can be done anywhere.

And a few more ideas: http://www.zimbio.com/Bodybuilding/articles/rG_hNiSviOZ/Tabata+Training+Much+Misinformation
Give it a shot!

Mexican Eggs

*adapted from recipezaar.com

Cooked spinach
2 TBSP Olive Oil
1/2 Cup chopped onion
1 green pepper chopped
1 tomato peeled and chopped
1 clove garlic, minced
1 can chili
1 tsp oregano
1/2 tsp salt
1 Can Tomato Sauce
10 egg whites, 3/4 C egg substitute

Heat olive oil, add onion and pepper.   Cook until tender.

Add tomato, garlic, chili, oregano, salt, tomato sauce, Simmer 20 minutes covered

Add eggs and let simmer, covered until eggs are set, about 5 minutes

Add hot sauce when serving if desired

Here, served with toasted Italian bread and Smart Balance

Essential Nutrition Basics

Sitting across from my "dieting" friend and her plate full of baby greens while I enjoyed a nice, filling, tasty dinner, it occurred to me how confusing healthy nutrition remains. 

Essential:  (1) Required by the body AND (2) cannot be sufficiently made by the body for survival

Protein

From a Greek word meaning "the first", which should indicate how important it is to your diet.  It is the primary essential nutrient for survival.  (American diets are only about 10% protein on average, the other 90% is mostly carbs.)  Proteins are comprised of amino acids, which are used for growth.  Particularly hormones, organs, muscles, skin and hair all contain protein.  Additionally, protein is used to produce energy when it is converted to other nutrients.

Protein sources include - chicken, turkey, tuna, other fish, egg whites, 93% lean beef, lean ham, pork loin, deli meats, milk, cottage cheese (don't forget to consider the carbs in the dairy), whey protein (to take of a couple meals if you need them), vegetarian protein sources such as tofu and seitan (give them a try, I am a meat eater and enjoy tofu), soy products, and legumes (but again, don't forget to consider the carbs in legumes and soy products)

Carbohydrates

Carbohydrates are primarily stored in the liver or muscle.  From the liver, carbohydrates maintain blood glucose levels, while those stored in the muscle can only be used by the muscle it is stored in for energy.

Nutritionally, carbohydrates are typically divided into two categories:  Fibrous, and Starchy.  Fibrous carbohydrates have little digestible carbohydrates and are mostly fiber.  Most vegetables fall into this category.  However, there are starchy vegetables including carrots, peas, corn, and potatoes.  These vegetables contain more digestable carbohydrates and therefore have more calories than, say lettuce.  Starchy carbohydrates contain a lot of digestible carbohydrates, and include breads, pasta, rice, grains, and fruit.  And the starchy vegetables.

Carbs - potatoes, sweet potatoes, yams, white/brown rice, wheat pasta, whole grain breads, oatmeal, whole grain cereals, crackers, popcorn, fruit, veges, flour, barley, oatmeal, cookies, cakes, basically anything made with sugar and flour, BUT ALSO dairy and legumes

Fat

Fat is used for energy, vitamin absorbtion, hormone production, is found in cell membranes and can affect cellular processes and biological processes, and oxidation among many other uses.  There are different types of fat:  Saturated, unsaturated, monounsaturated, transfat, etc.  Because fat has been attacked for years as being the root cause of obesity and heart disease, I think this deserves it's own posting, which I will save for the future.

Fats - Oils, nut butter, egg yolks, avocados, nuts, butter and margarine, lard, meats that are not lean

For more thorough information please look at:
A Primer on Nutrition Part 1
A Primer on Nutrition Part 2
Carbohydrate and Fat Controversies: Part 1
Carbohydrate and Fat Controversies: Part 2
Protein Controversies

Coolers

It is hard to work a full, long day then come to the gym with enough energy to get in a great workout.  It's hard to run from task to task and get in proper nutrition.

But the feeling and physical benefits are so amazing, it's worth some extra preparation time.

When I was in law school, I packed a small cooler, lunch box size, every night.  Here are some ideas.

*Nuts - I always bring an ounce of dry roasted unsalted almonds.  They are portable and can be eaten any time, anywhere.
*Clif builders protein bars - another easy to pack and eat meal
*Whey Protein - can be packed and miexed with water or milk to substitute a meal in a pinch
*Kefir - a probiotic yogurt smoothie, needs to be chilled.   If you have access to a refrigerator, it is also easy to pack and can be eaten anywhere you can have a beverage.
*Deli meats
*Instant Oatmeal - can be made any where there is hot water for tea
*Vegetables - my cooler ALWAYS contained at least 100 g of fresh chopped veges (yes, I weighed).  Some of my favorites were red and green pepper, cucumber, radishes, carrots, and steamed broccoli.  I like to bring Greek Yogurt dip, guacamole, or hummus, pre-measured.
*Fruit - you may want to combine with cheese or nuts because fruit digests quickly and you will stay fuller longer with a healthy fat
*String Cheese
*Soup, if you have access to a microwave
*Greek Yogurt, if you have a fridge
*Hard boiled eggs

For those who are more ambitious:
*Grilled chicken, pre-chopped
*Turkey meatballs
*Salad
*Sweet potato

Wraps- I got pretty creative with my wraps ;), I used Smart and Delicious Rye Wraps because they have a bit more protein than bread or other wraps, 6 oz of meat and 1 oz of fat, total of 100 g vege
*Roast beef with catsup, lettuce, cheese, and peppers
*Chicken or Turkey with mustard, spinach, avocado and cucumber
*Ham with mustard, spinach, swiss, and avocado
Typically I also brought 100 g veges and hummus or yogurt dip and ate this for lunch

Pre-workout:
If you are working a long day and then going to the gym, there are some foods to choose to save and have before the gym.  Look for complex carbs with some protein and avoid fats.  Fats will stay in your stomach and will not be pleasant during vigorous exercise.  Complex carbs will give you the energy you need to get through a workout.  For example, 90 minutes before a workout try oatmeal, sweet potato, or greek yogurt.  In the car on your way to the gym, go for fruit.

Left-overs from the night before are usually a good option.  Hope this helps!

Alcohol Overview

"The key question on your mind, not to mention my own, is how much you can get away with drinking before small animals begin using your belly for shade on sunny days." -Alan Aragon http://www.t-nation.com/free_online_article/sex_news_sports_funny/a_muscleheads_guide_to_alcohol_1 

Our bodies use calories from proteins, fats, and carbs for energy.  Alcohol, while it has calories, is in another class:  macronutrient.  Carbs and proteins contain 4 calories per gram, fat has 9, and alcohol has 7.  But, alcohol is treated as a toxin in our body, not an energy source.  This means that the thermic effect (amount of calories it takes for the body to process) is higher for the toxin the body is fighting than the ones it can store for energy.  The total caloric consumption factoring in the thermic effect is 5.7 calories per gram.

This complex digestion process leaves us with "incomplete satiety."  We have calories and a full stomach, but can't do anything with it.  Additionally, alcohol lowers inhibition so we are more likely to eat things on impulse than we normally would.  On top of that, alcohol dehydrates us.  To compensate, we are likely to crave salty foods.  The result:  we tend to eat more. 

Alcohol and Fat

Because alcohol is a toxin, when taken with food it takes priority over carbs, protein, and fat.  The body works to digest the toxin before it takes on the nutrients it can use.  Studies say that the processing of alcohol triggers production of an enzyme that supresses the body's ability to process fat.

On the other hand, some people, particularly women, tend to fill their stomachs with liquid and will eat less.  The result here is weight loss, but in the form of malnutrition.  This is more common in people who abuse alcohol than the standard social or occasional drinker.

Alcohol and Muscle

Alcohol lowers testosterone levels, which is an essential hormone for muscle growth.  Men who drink moderate amounts have a sharp decrease in muscle growth.  Women who drink moderately do not have a change in testosterone levels (but we don't have much to start with ladies).  Binge drinking has been shown to lower testosterone levels to the point where it inhibits muscle growth and storage.

As a side note, have you every tried to workout the morning after a night out? 

Alcohol and Health

Studies tend to show lower levels of cardiovascular disease, metabolic disease, Alzheimers, the common cold, and other illness in moderate drinkers than non-drinkers.  This does not mean alcohol is a health food.  But there is a correlation that should be investigated further.  Key to this point is "moderate", heavy and binge drinking does not have health benefits and is related to Alcoholic Dementia, a host of liver disease, malnutrition, and a host of other problems.

Summary

Moderate drinking should fit into your lifestyle, provided you do not have the disease of alcoholism or another medical condition.  Heavy drinking has negative implications for your health and ability to store muscle.  Alcohol consumption often is associated with increased caloric consumption due to loss of inhibition, dehydration, and incomplete satiety.  And finally, alcohol has calories:

Alcohol Content of Standard Drink Servings (http://www.t-nation.com/free_online_article/sex_news_sports_funny/a_muscleheads_guide_to_alcohol_1)

• 12 ounces beer = 153 calories and 13.9 grams alcohol
• 12 ounces light beer = 103 calories and 11 grams alcohol
• 5 ounces wine (red) = 125 calories and 15.6 grams alcohol
• 5 ounces wine (white) = 121 calories and 15.1 grams alcohol
• 3 ounces sake = 117 calories and 14.1 grams alcohol
• 1 1/2 ounces liquor (80 proof, or 40 percent alcohol) = 97 calories and 14 grams alcohol

Bulky Women

Many women are afraid to lift weights out of fear of becomming "bulky."  Fitness magazines sell us pictures of airbrushed perfection with  headlines about "toning."  In reality, there is no such thing as muscle "tone."  It was created as a headline to sell magazines to women who wanted to loose weight and be firm, but don't want to look masculine.

When you loose weight, you must eat fewer calories than you burn.  Your body then taps into it's reserves to meet your energy expenditure.  We'd like to think that it uses fat exclusively, but our bodies do not discriminate and we loose fat, muscle and bone tissue all at the same time.  We see the number on the scale go down and think it is all fat.

Weight training is an important part of a weight loss plan to protect the lost bone and regain the strength that is lost.  More superficially, muscle tissue is vital to keeping skin from being loose and squishy.

To build muscle and "bulk", there is a specific training, diet, and hormonal requirement.  A key to muscle growth is testosterone.  Women have about 1/10th the testosterone men have.  Therefore, women cannot get to be the same size as a man, even if she is lifting pound for pound and eating the same diet regimine.  On the otherside, our hormones allow us to keep more fat.  (sigh)

"Bulk" depending on your definition is likely high body fat as a result of working out without changing diet, a very low bodyfat percentage allowing the muscle definition to show through (these "bulky" women are probably under 125 lbs and a size 2-4, don't call them bulky unless you are their size ;), or water retention after a tough workout.

To keep it real, I'm adding some pictures.

Low body fat percentage, young woman with a boob job, probably soft and squishy to the touch.  She will not look like this for long and does not eat much.  Probably dieted down greatly for a photoshoot and looks too skinny in regular clothes.

Trained hard, several hours a day over a long period of time with a muscle building program, careful diet also directed toward building muscle.  Lower body fat, but has enough fat to cover her 6-pack and quad "swish", this is hard to maintain and she does not look like this today.   But, looked pretty good in regular clothes. 

Lots of training probably similar to the workout and amount of time as the above picture, but not a careful diet.  This woman has more body fat sitting on top of her hard earned muscle.  If a woman says "I bulk up so easily" she is probably thinking of this, but this look is the result of eating too much, not too much lifting.

  Most women with this type of "bulk" are shocked to see how little muscle is under the fat, particularly after all fo the hard, focused work they put in.

I'm not going to accuse anyone of anything, but likely steroids and testosterone injections in addition to several hours a day training specifically for muscle building over a period of years, with a specific diet.



You are going to build muscle over years of training.  At the same time, you loose an average of one pound of muscle a decade after age 30, so it will balance out.  If you are afraid of unwanted "bulk", I challenge you:  "Try it."  To quote a friend, "It's not as easy as you think.  I've been trying for years ot build muscle and I'm still skinny."

Inspiring Client

The following was written by a client about her gym experience.  I think she was a little reluctant to work with me at first, but has come so far in a short time, I find her inspirational and wonderful to work with.  She is a retired woman who had been working out on her own for a couple of years.  Since we have been working together I have seen her become more confident and a leader in our little gym community.  Originally, when I showed her something new, she hesitated and told me she couldn't and was very specific why.  Now, occasionally, she rolls her eyes in hesitation, but says OK.  Then, when she gets something hard, I sense her pride.  The next session, she tells me about muscles she didn't know she had, like she is a pioneer in her body.  It is a pleasure to play a small role in assisting her on her fitness endeavor.  I find her entheusiasm contagious, so I asked her to write about her transformation.

"I never was a person who liked, nor was interested in exercising. Actually I found it boring. I went to the gym, did my routine, didn't challenge myself and was in a rut.  Now, I really  look forward to going to the gym. It is fun, interesting and I can actually say I like  to exercise. I feel I am being challenged and doing things that I never thought I would be doing.  I believe the challenge as well as my ability to do these things has given me the confidence to try new things and work harder.
 
'I like cardio work outs, they are no longer tedious. The short high intensity period get me to work harder for a short time.  I can then slow down for awhile and then get ready to go back up again.  It makes for a better work out and is challenging.  It makes it more interesting and I'm enjoying it. You can always work hard when you know it is for a short period of time."  (And it helps bring your overall fitness level up ;) ~Ann)

"Doing different exercises at each session gives different parts of my body a work out and makes for a more interesting work out. The muscles that are finally being used, let me know that I have neglected them and Ann gets to hear every detail of my aches and pains.

'I think what I like most is having the support of some one working with me at my level and knowing when  I'm ready to be challenged and when we  need to step back.  What has been the most help and benefit for me is to have some one explain and show me how to do the exercises and then remind me as I work out.  As I said I am not an exercise person, and need some one to remind me how to stand, hold my shoulders,back, stomach etc. 

'It is a good felling leaving the gym, knowing  that I have had a good work out.   At times I wish I was loosing more weight but am more pleased about how good I feel  and what I have accomplished.  Enjoying working out is a big plus for me.   Another plus is that my cloths fit better and I feel less frumpy.  I have also increased my stamina, which is one thing I wanted to do.   I really noticed that I can  do more yard work and  snow and ice shovling  without getting fatigued.  Nedless to say that has come in handy this winter and especially this morning.  All in all working with Ann has been great for me."

"Diet" Basic

Yesterday, I had a debate with a client who has lost 80 lbs (or more) on his own.  He credits exercise and staying away from carbohydrates, and told me that my breakfast custard (posted Sunday) had too many carbs.  He has been tremendously successful with his health and physical improvements, so who am I to tell him he's got it wrong?  But I disagree, strongly.

The American culture has obsessed with weight, weight loss, good foods and bad foods, low fat, low carb, and many others too exhausting to list.  I have fallen prey to most of them and through my own frustrating trial and error, started to indepedently research nutrition.  I am not a nutritionist or health specialist, but a behavioral scientist with a Personal Training Certificate.

I believe "that whether or not carbohydrates or fats are ‘good’ or ‘bad’ depends on the context. The source of the carb or fat, the rest of the diet, the goal of the individual, genetics, activity, etc. all factor into this issue. So while it may be convenient to give simplistic recommendations of the ‘X is bad, Y is good’ variety, simple in this case tends to be incorrect." (Lyle McDonald http://www.bodyrecomposition.com/nutrition/carbohydrate-and-fat-controversies-part-1.html)

As a behavioral scientist who has a special interest in health and fitness, I believe that the best "diet" (defined broadly, not simply for weight loss but overall health and goal achievement) is the one the individual will use consistently. 

Therefore,

"the idea that ‘fat is bad’ and ‘carbs are good’ (or the opposite) is too simplistic to be meaningful.

Not all fat is bad and not all carbs are good. The source, the composition of the rest of the diet, the total amounts you’re eating of each, your activity level and other variables all factor in. Whether you’re talking about health risk or obesity, you can’t simply pin the blame on one factor or the other.

So, under conditions of high caloric intake, with a high intake of refined carbohydrates (meaning chronically high insulin levels), poor quality fat choices (too much saturated fat and/or too little unsaturated fats), little activity, minimal fruit and vegetable intake, etc. a high-fat intake is probably very detrimental from a health standpoint. Sadly, this describes a fairly typical diet in the modern world (especially the US).

In contrast, with reduced or even controlled caloric intake (such that bodyweight goes down or is maintained) and most of the fat coming from unsaturated sources (note: excessive polyunsaturated fats has its own set of problems), a high fruit and vegetable intake, reasonable activity levels, keeping body fat levels down, etc. higher fat intakes may be no problem at all. In some situations, an increased fat intake (again, from healthy sources within the context of activity and a high fruit and vegetable intake) may be beneficial compared to the alternatives (e.g. increasing carbohydrate intake)."  (http://www.bodyrecomposition.com/nutrition/carbohydrate-and-fat-controversies-part-2.html, Italics added)

My breakfast custard recipe contained steel cut oats, a quality source of carbohydrate because it is one of the least refined and fiber filled carbs you can get.  In moderation and as part of a balanced diet and activity program, it is healthy for the majority of people ;).

Staying on track

It's Martin Luther King Day, three weeks into the new year.  How are you doing?  Typically, it takes 3 weeks to incorporate a behavior change into your daily pattern.  Have you stayed on track?

Typically, people begin exercising due to external motivators such as loosing weight, looking better, or fitting into a pair of pants.  Long term success however, requires internal motivators such as enjoyment of the activity and positive feelings associated with exercise, success and confidence.  People with external motivation tend to see results, for example shedding a few pounds and either become comfortable with the program or frustrated with the pace of their results. 

Do you see this happening with your program?  What are you going to do to keep on track?

I suggest trying a new exercise program or class, make it a social time by joining a running group or inviting your friends to exercise with you.  This will get you through the next couple of weeks.

More importantly, try to focus on making goals surrounding your exercise, lifting a certain amount of weight, running a certain distance, completing a certain number of reps in a specific period of time, do something challenging that you've never done before.  Push yourself.  Take a big task and break it down.  Start from the beginning and accomplish something this week!

Breakfast Oatmeal Custard

Looking for a quick breakfast that is healthy and tasty, containing complex carbs, protein and fruit?  This recipe can be made in advance, cut up and pulled out for a quick breakfast in the morning.  Adjustments can be made to your tastes.

*From food.com, adjustments and suggestions at the end
3 1/2 Cups of Water
1 Cup Steel Cut oats
3 cups egg Substitute
1 Tablespoon vanilla
1 banana mashed
1 cup blueberries
Cinnamon
Ginger
Nutmeg
Sweetener (recipe suggesets 1 cup of Splenda)

Make oatmeal according to package directions and cool to room temperature.  (Steel Cut oats take longer than Old Fashioned, about 40 minutes)

Preheat oven to 350.  Add temaining ingredients and stir.

Spray a 9x12 pan, pour ingredients in.

Bake 45 minutes to 1 hour, until the custard is firm.

Let custard cool in the pan, cut into 10 even pieces.

*I will try this with Quick Oats
*Use any fruit you like (I plan to try it with apples)
*Add some healthy fat to keep you fuller longer by adding nuts
*I don't like Splenda (this is a personal taste), and don't think 1 cup of sugar is required.  Instead I will add some honey to the top when I re-heat it in the morning.

What is the best form of Cardio?

It depends on our goals and level of fitness.  Most of my clients are looking for health benefits, specifically health benefits associated with fat loss.  The others are looking for the asthetic benefits of fat loss.  There are three components to fat loss:  diet being most important, cardio and weight training sharing equal time (although this is debated - some advocate all lifting, others advocate more cardio).

For many years, the media has reported Low Intensity Slow and Steady (LISS) cardio was the best for fat burning.  This is where the "fat burning zone" heart rate chart came from.  The idea is that by keeping our heart rates low, for a long period of time, we go from burning carbs which provide quick stores of energy to burning fat, which is stored for energy during long periods without nourishment.  If we work longer, we burn through the carbs and move to the fat. 

There are some other considerations with this form of cardio. Fat loss comes from burning calories regardless of where the original food source came from.  When we loose weight, we loose fat but we also loose muscle.  this is why someone can be low weight and a small size, but have hosts of health problems, and look jiggly.

Now, the fitness industry is talking more about High Intensity Interval Training (HIIT).  I am biased in favor of this method because it is short!  It also requries you to change what you are doing quickly, so it keeps me interested.

HIIT requires short bursts of maximum effort followed by recovery.  This is repeated for 9-20 minutes depending on your fitness level.  Studies have shown that this is a faster way to loose fat, retain muscle and improve athletic performance.

There are down sides too.  The high intensity may not be well tolerated by everyone, particularly those with pre-existing injury.  And . . . if done properly . . . you feel like you want to vomit at the end . . . think you are going to die . . . and may actually vomit.  It also should not be done more than 3 times a week because it is so taxing on your body.

For my clients I incorporate high intensity intervals, at their individual fitness level, without vomiting and feeling like you took your last breath 3 minutes ago and wish you savered it more (I have felt it).

LISS still has a place, but for fat loss, I like HIIT.

Willpower

Think of willpower as a muscle that is strengthened through repetition.  Building that muscle has to start somewhere and build up until the behavior becomes a habit. 

When I started to focus on being healthier and taking control of my weight, I payed attention to what I was doing naturally.  Every morning, I started out with a strong will to eat healthy and well.  First, I thought "From now on I will eat/do . . ."  Then, I was so overwhelmed, I failed quickly.  I tried "Monday through Friday I will . . ."  That was more successful but after a long hard day, I wanted to relax with a cookie in front of my TV.  If I denied the cookie for too long, I went to the store in my pjs and bought two cookies and a pint of ice cream.  I was focusing on what I was failing to do instead of what I was doing correctly.

I was beginning my day well by eating a healthy breakfast and going to the gym every night after school.  So I changed how I thought about things and focused on what I knew I could do.  For me, that was starting every day with an egg white and veggie omlet.  I liked it, it gave me energy, didn't take long to make, and kept me full for hours. 

After awhile I challenged myself to find something that made me feel that good, was easy to make and kept me full for lunch.  Now, after the craziness and gluttony of the holidays, I am craving my veggies.

Going to the gym is my favorite way to relax at the end of the day.  When I have a stressful day, I like to work out so hard that I can't think about the events that upset me.  I work so hard, all my focus and energy has to go into the movement.  By the time I leave, I am relaxed. 

How do you stay focused on your goals?  What challenges do you have?

More/Fitness Women's Half-Marathon 2011 - MORE Magazine

More/Fitness Women's Half-Marathon 2011 - MORE Magazine

I signed up! Now, the nerves are setting in. I haven't been running as I should this fall due to injury and illness. No choices now - Back on track!

So, I am going to follow what I would tell a client and get to the gym. It's too cold and dark to run outside now, so I will be hitting the dreaded treadmill.

According to the program I found, I need to run 3 miles today. That is less than a half hour. (staring at that focus, commitment poster)

Here I go!

Working Out and Time

Exercise needs to fit into your life, between our commitments and family time.  We need to have a balance.  Ideally, we have an hour to devote to a workout every day.  Be honest with yourself when you think about an exercise program.  How much time do you have?  20 minutes 3x a week?  Do you want to exercise, or are you making excuses?

Working out does not need to take hours.  A good workout can be done in 20 minutes.  Programs such as High Intensity Interval Training and Tabata are intense, short and have excellent results for fat loss and endurance building.

Do you like the workout you are doing?  We make time for what we want to do.  If you don't want to exercise, find another workout.  Give it three weeks.  Find a technique and time that fits into your schedule.  Try jogging, yoga, Zumba, Nia, Power Lifting, Crossfit, . . . the options are endless.

Do you like your gym?  I went to a gym that was huge, brand new, state of the art, and beautiful.  But I didn't know anyone there, no one knew if I went or stayed home and ate a pizza and pint of ice cream.  They offered every class and had all the latest trends.  They also took my money every month, even three months after I cancelled . . .  Now, I go to and work at (bias here) a small gym that stays away from fads.  But the personal attention and social network keeps me going.  I have met wonderful friends and the gym community keeps me accountable. 

I don't like the "I don't have time to workout" excuse.  Take a closer look at what you are doing and make adjustments that work for you.  It is too important to your health and quality of life not to.

Working Out and Energy

As trainers, we often hear people say, "I wish I could do what you do."  "I wish I had the time to do what you do."  "I wish I had the energy to do what you do."  Many people assume that because we help other people workout all day long, that we get amazing workouts, perhaps through osmosis.

It doesn't work that way.  We have full time jobs, families, and obligations.  In my case, more than one job.  And I still have to squeeze in my own workouts.  I can't ask a client to do something I don't do myself! 

But, I know the reason I have the energy, time and focus to meet all my obligations and keep up on my workouts, is because I workout.  Some days, I am absolutely dragging and the last thing I want to do is go do something strenuous.  Typically, I tell myself I will go light and short, but once I get started, I am re-newed and usually get a great workout. 

Many of my clients start out exercising because they feel they need to.  Once they get going, they get the extra benefits and how an hour of exercise a couple days a week has a positive impact on the rest of their lives.  Usually within 4 weeks.

How has exercising impacted the other areas of your life?

Cardio in the Cold

After running 4 miles on the treadmill yesterday, Alan Blond, owner and trainer at the Fitness Coach suggested I write about alternatives to the treadmill. 

Get outside.  Try snowshoeing or cross country skiing.  Take the kids sleding, run up and down the hills with them.  Shovel snow for a neighbor.

Buy a $5 jump rope, can be done inside and outside.  Run up and down the stairs.

I am training for a half marathon and will have to try to get miles in by using the treadmill from time to time.  If you have any suggestions to add, let me know!

I Hate Food Restrictions!

When we talk about loosing weight or being healthier, conversations tend to turn toward the painful sacrifices we have to make and the foods we love that we will have to permanently eliminate from our lives.  I refuse to eliminate anything I enjoy.  "Life is too short!"  and to add to that, we have too many real challenges to waste energy on something like food.

It is so empowering to go to a friend's house for dinner and eat whatever they give you and look at a menu and choose the food that you really want to eat, instead of thinking "Cheese - no, cream sauce - no, fried - no . . ."

I propose that you take a look at what you eat, how hungry you feel before you eat it, and how satisfied you feel after you eat it.  Look for patterns.  I have noticed that if I do not eat enough protein and healthy fat, I feel hungry within a couple of hours of eating.  As a result, I will eat extra calories, not have the best workouts, and gain weight.   

If you have any questions, comments, or observations, let me know.

Turkey Meatloaf

Wish I had taken a picture.  It was delicious!

Mom's Turkey Meatloaf

Ground Turkey (Delicious!)
Salsa
Egg whites
Bread Crumbs
Bake

Brussels Sprouts
Fat Free Half and Half
Smart Balance
Basil or Tarragon
S&P
- Steam Sprouts in water, remove sprouts and water.  Melt Smart Balance in hot apn, add splash of Fat Free Half and Half.  Add steamed sprouts.  Sprinkle with S&P and seasoning of your choice.  Toss.

Butternut Squash
Bake, mash

Rice Pilaf

Goal Setting

Large goals are generally easier to accomplish when they are broken down into smaller goals.  Motivation is enhanced when a goal is accomplished, building confidence in our ability to achieve a large goal, keeping us focused, and providing evidence we are on the right track.

When I set my own goals, I typically take 12 week segments.  Then I break it down in to 3 or 4 week smaller segments, and for each week a daily task.  For example, my 12 week goal is to complete a half marathon.  I am going to complete 3 short runs during the week and one long run on the weekend, building until I can go the distance.  Additionally, I will do cross training once a week and reduce my strength training to higher intensity endurance work 2-3 times a week.  In order to accomplish the physical goals I will have to take a look at what I eat and figure out what is working and what isn't.  So, for the next 4 weeks, I am going to log everything I eat and drink into dailyburn.com.  This will allow me to look at patterns and make adjustments accordingly.

Goals don't have to be mini-versions of your overall goal either, but steps that will be required to reach the end result.  Someone just getting started may begin with a goal of looking into workout or recreational facilities in the area, participating in what seems interesting, and signing up to begin a regular program.  A beginner may want to set a 12 week goal of exercising regularly, a monthly goal of finding an exercise program they like and want to do by trying one new workout a week, and from there getting to the program 3 times during the week.

One more thing.  I like to include a nutrition goal along with my workout goals.  It can be something as simple as trying one new food a week to as complicated as getting a proportionate amount of carbs, proteins, and fats. 

I'd love to know what your goals are and what steps you think are necessary to accomplish those goals.  If you need help breaking something dow or are looking for suggestions, let me know and I'd be happy to help.

THE ONLY Way to Keep a Fitness Resolution

Functional Fitness
Did you notice the wave of weight loss commercials that hit the airways on December 26?   NPR did a piece on resolutions, which fail every year.  But we keep saying we are going to "start after the holidays" and "this is the year."  I can't wait to see what the new exercise fad will be. (Has the shake weight run its course yet?)

The key to EVERY fitness program with ANY goal, is motivation.  We have to want to do the exercise program and eat the food.  Along with motivation is consistency.  If we don't want to do something, we're not going to do it.  We may do it for a period of time, and even reach a goal, but if we are not motivated and cosistent, we will lack the patience and dedication required to maintain a healthy fitness level.

Fitness needs to be functional in your individual lifestyle.  It has to fit into your schedule and accommodate your personal tastes. I plan to write on how to apply these tools over the next few weeks.

Happy New Year!