No Failing

Some of my clients are facing new weight loss challenges and the dreaded plateau, but you can actually be on a successful weight loss track, and because you don’t KNOW what a successful track looks like, it may feel like you are failing.

Once you believe that you have screwed up, it is easy to say “screw it” and really screw up. I am good at that! If only you knew how well you were doing! While success does depend on your specific goals, starting point, body type and exercise routine, there are a few things that are consistent across the board. Here are some things to consider:

1. Weight loss does NOT come in the form of losing two pounds every week until you reach your goal, no matter how well you’ve stuck to your food and exercise plan.

When you gain weight, you don’t gain two pounds every single week in a measured fashion. You’re not going to lose it in a measured fashion no matter how well you stick to your plan. You might lose two pounds one week. You might even lose three pounds in a week. Then, you might lose one pound the next week.

Some weeks you might lose zero, and there are weeks you even gain. These weeks are the most frustrating, and we all have these kinds of weeks where we feel like we’re doing everything right and the scale doesn’t give us what we want.

Keep track of the weekly weigh-ins but take a look at the month and see the overall trend. You might have gained a 1/2 pound one of the weeks but take note if you lost 4 pounds overall for the month. If the month is trending downwards, you are in the right place.

2. Nobody is perfect 100% of the time.

Just because you went out drinking and ate all the bread, stuffed yourself with fried food and had two desserts, and then woke up and had eggs Benedict the next day does not mean you have failed.

Everyone does this.

We all make a commitment and we all slip up. I ate an entire chocolate cake the other day. You fell. So what? Learn what will work for you to get back on track. You can fall and still be on a successful weight loss track by simply making the decision to get back there.

Real life weight loss is like a marathon, some miles are effortless, some are excruciating and the only way you really fail is if you quit.

Weights

A friend of mine recently asked me what type of workout I
do. I change my workouts often, but currently I take a spinning class three
times a week, I do a leg work out two times a week, and I split my upper body
into two days. But one thing remains consistent no matter what kind of mix and
match exercise routine I am doing. I try to stay off of the machines, and here
is why:

 1.Machines control your range of motion.

Sounds like a good
thing, right? Not really. Machines often eliminate a lot of work on your part.
This is great for beginners, but once you’re past the rookie stage, it is much
more effective to be in control of your movement and range of motion.

 2.Many machines put you in a seated position.

Whenever possible, a
standing position is better. Standing while working with weights, pulleys, or
bands loads your skeleton (good for bone health), requires you to engage your
core muscles, and challenges your balance. It’s like a three for one.

 3.Many machines may isolate only one muscle
group.

Our muscles rarely
work in isolation. Although there’s nothing wrong with supplementing a good
workout with exercises that isolate a muscle group. But exercises likes squats,
lunges, and assisted pull-ups involve several joints which develops more muscle
mass (muscle burns calories all day long), improves core strength, and shortens
workout time.

 

Of course there will always be circumstances where a machine
will come in handy, and some days you may want the assistance of a machine or
look forward to sitting down through parts of your workout, but if you have a
choice between a machine and free weights or body weight exercises, try to go
with the weights.

http://www.fitchicktricks.com

Something New

Hi.  I am trying a different blog format, so for now I have put this blog on hold.  Please check out my new format at musclemommy.net

Kids Can’t Eat What is Not There

The last few months I have noticed a down hill spiral of eating habits in our house. Breakfasts and snacks became a free for all of low nutrient, high fat, high calorie foods. (Lunches were packed healthy, and dinners became the only really healthy meal that the kids would eat at home) I was guilty of buying too many snacky foods, which became the kids first choice. This of course led to lots of battles.

I decided to throw out every snack food that was unhealthy and replace everything with healthy choices. Not a single unhealthy snack left in our house. But, I did tell the kids that they can have one day a week where they can choose a treat.

It is going on three weeks now, and the kids have not complained once about their snacks and food options. I am kind of surprised, as I thought for sure I would hear a lot of whining about nothing “good to eat”. The best part is that the kids are chowing on all the healthy stuff and loving it.

Kids, especially younger ones, will eat mostly what’s available at home. That’s why it’s important to control the supply lines — the foods that you serve for meals and have on hand for snacks. Kids can’t eat what is not there. A side bonus is that you will not be tempted by your kids snacks.

Here are some basic tips that are great for kids but also for parents:

1. Work fruits and vegetables into the daily routine, aiming for the goal of at least five servings a day. Be sure you serve fruit or vegetables at every meal.

2. Make it easy for kids to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks that my kids love include low-fat yogurt blended with some low fat milk to make a shake/smoothie, peanut butter and capples or celery, or whole-grain crackers and cheese.

3. Serve lean meats and other good sources of protein, such as fish, eggs, beans, and nuts.
Choose whole-grain breads and cereals so kids get more fiber. Don’t be fooled by kids’ cereal marketing. Read the ingredients.

4. Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming. Choose low-fat or nonfat dairy products.

5. Limit fast food and low-nutrient snacks, such as chips and candy. But don’t completely ban their favorite snacks. Instead, make them a special treat, so kids don’t feel deprived.

6. Limit sugary drinks, such as soda, juice, and fruit-flavored drinks. Serve water and low-fat milk instead

The Realistic Victory

You’ve been cutting carbs, lifting weights, and doing cardio till you are soaked. You’ve actually dropped two sizes. You feel fabulous. You look fit. Now if only you could lose those last five pounds…

Sound familiar? Welcome to the infamous Diet Plateau. After making a mountainous effort to exercise and eat right, you find your weight loss results have come to a halt. Diet plateaus are very real, usually occurring four weeks to two months into a diet.

I have a friend who I see about every six months.  For the last three years, every time I see her she is complaining about losing that last five pounds.  Talk about a diet plateau.  We all know it doesn’t take three years to lose five pounds. She seems to be doing the right things, but just can’t seem to get those last few pounds off.

To lean down for my bodybuilding competition I lost around 20 pounds.  This was not a sustainable weight, and it was purely for the competition.  However, I did want to equalize at around a 10 pound net loss after the competition.  I was able to keep my weight there for about five months, but then it started to creep up. 

I have never been a fan of scales, and I even recommend that people put their scales away and just go by the fit of their clothes, and how they look and feel.  When I was training, though, it was important to keep track of my weight loss and fat loss, so I started weighing myself every few days. This continued after my competition was over, and that is how I noticed this creep.  I really couldn’t understand it. I was eating about the same as I had been eating the past five months, yet my weight was five pounds higher, and I couldn’t seem to get it off.  I even bought a scale (for the first time in 30 years) because I thought that there MUST be something wrong with the scale at the gym.  I know… a little obsessive.

(Below are some tips to help with a plateau.)  However, I have been considering some other things.  As I really look at how much exercise I am doing, I realize that I have not decreased the amount of time or intensity.  I also know in my heart of hearts that it is not realistic to do more exercise than I am already doing.  I also took a look at my diet.  I am averaging 1400 calories a day.  That is sustainable for me.  I do not feel deprived or hungry, but if I start to cut a few hundred calories, it is not realistic.  I have decided that I have reached my ideal weight. My sustainable weight.  Yes, I would like to be five pounds lighter, but it is not realistic, so I am okay with it.  I think my friend has also reached her ideal weight, and she just needs to be okay with it.

Anyway, on to the tips…

A diet plateau can result from several factors. It may be a question of what, exactly, you’re losing. Seventy percent of the weight you lose in the first two to three weeks of a diet is water.  By the end of the third week, water loss will account for only about twenty percent of weight loss. Once you begin burning body fat rather than merely shedding water, you have to work harder.  Most people can lose a pound of water weight a week by cutting their daily intake by 200 to 300 calories. Losing a pound of fat a week requires cutting about 500 calories a day.

Beware though… consuming too few calories also can waylay weight loss. You need a certain amount of calories for everyday functioning. If you try to lose weight too quickly by radically reducing calories, your body will slow your metabolism to compensate, creating a weight-loss plateau.

Other ways that diets are unintentionally sabotaged include underestimating portions—essentially overeating without realizing it—and consuming hidden sources of calories, such as excess fat used in meal preparation. You also may not be working out at the right exercise intensity, thereby overestimating the calories you’re burning at the gym.

Consume the Correct Number of Calories
Eat enough to maintain weight loss at a pace of one to two pounds per week.  If you’re losing more than two pounds of body fat a week, some of that weight loss is coming from muscle. When you lose muscle mass, you slow down your metabolism. Check out the links to the right. The Calorie Need Calculator link and Activity Calorie Calculator link can help you to figure out the perfect number for you.

 Exercise
Add some exercise. Do some form of extra aerobic exercise three to five days a week and strength training two to three times a week. Strength training maintains and/or increases muscle mass, helping boost your metabolism.

Start a Food Journal
Recording what you eat make you aware of extra calories. The numbers don’t lie and they can add up fast. That handful of Doritos will affect your body, even if it came from a bag on someone else’s desk.

 Be Patient
Sometimes we need to allow the body a period of time to adjust, and then weight loss will resume.

 The Bottom Line: Take time to congratulate yourself on having come this far. Then adjust your routine to carry you to weight-loss victory. But make sure that your victory is realistic and sustainable.

Momentum is great for a lot of things

 

When you were a kid, how many times did you hear “if you are going to do it… do it right”?  How many times have you said this to your own child?

 Working out is no different.  If you are going to make the effort to show up and exercise, you should do it right so you get the best results and maximum benefit.  I am talking about form when you lift weights. The correct form is the most important component in lifting weights and many other exercises that use your own body weight.  If you are lifting a weight that causes you to compromise your form, the weight is too heavy and you are wasting your time.  Chances are you are barely working the muscle that you want to work, and you can really risk injuring yourself.

 One of the easiest things to correct is momentum.  Momentum is great for a lot of things.

**When you are cleaning your house.

**When you are playing with the kids.

**When you are working on a project at work.

**When you are doing cardio.

But, when you are lifting weights, momentum (or swinging your weights) is not your friend.  Sure it makes the exercise easier, but it also makes it a waste of time.

 One of the guys at the gym uses so much momentum to do his leg extensions, he looks like he should be on a playground swing somewhere. I actually feel sorry for a lot of men at the gym.  They seem to workout to impress one another and lose sight of actually getting an effective workout.

 When proper technique is followed, weight lifting not only increases your muscle strength but also:

         Helps to burn body fat

         Improves muscle tone

         Increases bone density

 In order to maximize the benefits of your weight training program, you’ll want to start with the right amount of weight. To determine this amount for your personal routine, find a weight you are comfortable with. The rule of thumb is that you should be able to lift it 12-15 times. As your strength increases, gradually up the amount of weight you lift. If the amount of weight you’re lifting affects your form, decrease it, or reduce the number of repetitions.

Breathe

While lifting, people are often tempted to hold their breath on the exertion. In fact, you may not even realize your doing it. My trainer used to tell me to breath all the time. I never realized how often I would hold my breath. Proper breathing is part of proper form. It’s important not to hold breath because doing so can dangerously raise your blood pressure. Breathe out when you lift and in as you lower the weight. I you find it too hard to concentrate on when to breath out and when to breath in, just concentrate on your breathing so that you are taking consistent, deliberate breaths.

Basics of Proper Technique

         Lift weights from the floor with your legs, not your back

         Use a smooth full range of motion

         Keep knees slightly bent

         Don’t hyperextend or flex your back

Tips for Safety

The more you focus on proper weight lifting techniques, the more you’ll benefit from your weight training program. If you’re unsure of the right form to follow when lifting after speaking with a trainer, you can always look at weight lifting pictures or even videos on You Tube used to teach proper form. Here are a few more tips to keep you safe and maximize your strength training benefit:

         1. As you become familiar with your routine, don’t be tempted to skip your warm up because it will leave you more prone to injury.  I will always do a set of 10-15 reps with 2 lb weights, just to get the motion down and the blood pumping.  I do this warm up for the first exercise per muscle group.

         2. Before lifting, warm up for 5-10 minutes with cardio activity like walking.

         3. Don’t hurry through your routine. Keep movements controlled and slow, isolating the muscles you’re working. Keeping it slow prevents you from using momentum to lift the weight.

         4. And lastly, don’t overdo it. If an exercise causes pain, stop immediately. Don’t try it for a few days or reduce the about of weight you’re lifting.

Something Nice for Yourself

 

 Recently, I wrote an article about other ways to get calcium.  Many of the options I offered were leafy greens.  When I posted the link on Face Book, my dad commented on my post by saying this – “Who wants to eat collard greens or kelp for breakfast?”

I didn’t really mean to eat leafy greens for breakfast, but he has a very valid point. Most people will never, ever eat collard greens, kelp, or kale for any meal, let alone for breakfast .  I ate kale once. ONCE.  My brother swears that kale tastes delicious steamed or boiled, but I am not going to chance it.  I have never eaten cooked collard greens, but I have juiced them… many times.

I wanted to offer an alternative to “eating” leafy greens.  Juicing is a fantastic way to “ingest” all sorts of fruits and veggies that we would most likely never go near.  There are so many benefits to drinking fresh juice, you really feel like you have done something nice for yourself.

The thing about juicing is that it takes some commitment.  Investing in a juicer is like buying a gym membership or piece of exercise equipment.  You have to decide to use it, make time to juice, and be consistent.  It is not difficult, and it does not take very much time.  Just like any other habit, once you have it, it is easy to follow through with buying extra fruits and veggies and prepping them each week.  You can also get really creative with juicing by adding all sorts of new fruits and veggies.  It is cool how you can juice an entire bundle of spinach or collard greens added to any variety of juiced berries, peaches, pineapples, etc, and you wouldn’t even know the leafy greens were in the mix.

Plus, since juicing removes the indigestible fiber, these nutrients are available to the body in much larger quantities than if the piece of fruit or vegetable was eaten whole. For example, because many of the nutrients are trapped in the fiber, when you eat a raw carrot, you are only able to assimilate about 1% of the available beta carotene. When a carrot is juiced, removing the fiber, nearly 100% of the beta carotene can be assimilated.

Or, for another example, consider fresh juice’s ability to deliver another important group of nutrients, know as enzymes. Enzymes are your body’s work force. Acting as catalysts in hundreds of thousands of chemical reactions that take place throughout the body, enzymes are essential for digestion and absorption of food, for conversion of food stuffs into body tissue, and for the production of energy at the cellular level. In fact, enzymes are critical for most of the metabolic activities taking place in your body every second of every day.

Fresh juices are a tremendous source of enzymes. In fact, the “freshness” of juice is one of their key features, because enzymes are destroyed by heat. When you eat cooked foods, whether its meal, grains, fruits, or vegetables, if the food is cooked at temperatures above 114 degrees, the enzymes have been destroyed by the heat. Since fruits and vegetables are juiced raw, the enzymes are still viable when you drink the juice.

Finally, fruits and vegetables provide one more substance that is absolutely essential for good health – water. More than 65% of most of the cells in the human body are made of water, and in some tissues, for example the brain, the cells can be made up of as much as 80% water. Water is absolutely essential for good health, yet most people don’t consume enough water each day. Plus, many of the fluids we do drink, coffee, tea, soft drinks, alcoholic beverages and artificially flavored drinks each contain substances that require extra water for your body to eliminate. Fruit and vegetable juices are free of these unneeded substances and are full of pure, clean water.

There are all sorts of juicers on the market with a variety of functions, colors, and gadgets.  They have become so popular, you can find some great deals out there.  Here is a web site to find the best one for your needs.

http://www.best-juicer-reviews.com

Nice Legs and Butt!

Most people have done some variation on lunges, and with good reason; they effectively work both the knee-extension and the hip-extension aspect of the lower body (i.e. your thighs and your butt), and they help avoid compensating for the weak leg with the strong one.  One of my new favorite exercises is the overhead walking lunge.  You get a huge bang for your buck out of this one!

Benefits of the lunge exercise

• Works the quadriceps and hamstrings
• Works the glutes
• Develops balance and stability
• Works large muscles, thus burns more calories
• Strengthens the knee
• Develop better posture
• You can do them almost anywhere (no gym equipment)

Variations of lunges

There are several ways in which to perform the lunge depending on how difficult you want the exercise to be.

• Standing lunge (alternate each leg or one leg at a time)
• Lunging on an incline (using a bench)
• Weighted lunge (using dumbbells or barbell)
• Walking lunge (walking with lunging steps)

It’s important to have good technique when performing the lunge. You don’t want to extend your knee past your toes. It’s also important to keep your back straight and to not lean forward as you lunge. Adding weight is not necessary when you’re starting out. It’s better to focus on developing form and using your body weight before becoming advanced.

 The overhead lunge can stimulate some new progress in your legs, shoulders, arms, and core. Remember to start out light, and work your way up – these can take you by surprise if you’re not used to them.

Easy to learn, but requiring the coordinated effort of every muscle in your body to execute, this movement is a great addition to every workout.  Or, if you are short on time and need the biggest bang for your buck, this is it.

Start off holding a (very!) light barbell, or even a broomstick, with your hands slightly wider than shoulder-width.  From a full standing position, push it up overhead.  Think “active shoulders” on this one: lock your elbows out and try to push your shoulders up around your ears.  It helps to try to pull the bar apart, as if you were stretching it.

Step forward with your left foot, placing your weight on your heel.  Rather than lunging forward as the name suggests, pull your hips and your right knee toward the floor.  Aim for your knee barely brushing the ground (start slowly – banging your knee into hardwood or concrete hurts!).  Push off your heel and return to the standing position with your feet together.  Repeat with the right foot

Bone Savings Account

A friend of mine loves chocolate milk.  Don’t we all, really?  She drinks a container every morning. (This friend is about 30 pounds overweight) I was looking at the nutrition label and made a comment to her that there were over 300 calories in one serving, and the second ingredient was sugar.  Her response surprised me. She said “well, I have to drink this to get my daily calcium”.  I tried to hide my shock and horror and compose myself so I could offer her some better alternatives.

At first I wasn’t sure if this was just an excuse so she felt justified in drinking chocolate milk every morning, or if she really did believe that this was the best way for her to get her calcium.  I think if was a combination of the two.

Calcium is critical to good health. The human body requires more calcium than any other mineral. The adult human body contains about 1000 to 1200 g of calcium. At least 99% of the calcium is found in the bones and teeth, giving them strength and rigidity.

An easy way to think of calcium and bone health is to imagine the bones as a savings account at a bank. Until the ages of 30-35 the body stores calcium in the bones. However, after this time calcium is no longer stored in bones. As a result, its only source of calcium is ingested calcium. If you’re not eating enough calcium, the body has nothing to use and bone density decreases. The calcium you consume early in life is deposited into your “bone” savings account. If little calcium is saved, then there will be little to spend when retirement comes.  A great reason to make sure our kids get enough calcium.

Back to my friend… Getting calcium is important, but choosing a low fat low calorie option may be even more important. She is not necessarily interested in losing weight, and she is fine with her body and her current weight, but that doesn’t mean that she shouldn’t alter her choices to improve her overall health.  Since she loves chocolate milk, I certainly don’t want her to give it up, but to drink such a large amount every day along with some of her other food choices, will lead to poor health in the future.

Dairy products (milk) are definitely one way to get calcium, but you should always go for the low fat option.  Leave the chocolate milk for a treat once and a while.  There are so many better options to get your calcium than milk.  The milk producers of the world just have a really huge advertising budget, so it is the most visible.

The recommendation for adults is 1000 mg of calcium per day. One cup of milk has 296 mg, but there are plenty of reasons you might not to drink milk, from personal preference to medical reasons.

Here are 15 foods high in calcium that don’t come from a cow:

Sesame Seeds
A quarter cup of sesame seeds has 351 mg calcium.

Spinach
A cup of boiled spinach has 245 mg.

Collard Greens
A cup of boiled collard greens has 266 mg.

Blackstrap Molasses
One tablespoon has about 137 mg.

Tahini
Two tablespoons of raw tahini (sesame seed butter) have 126 mg.

Broccoli
Two cups of boiled broccoli have 124 mg.

Swiss Chard
One cup of boiled chard has 102 mg.

Kale
One cup of boiled kale has 94 mg.

Brazil Nuts
Two ounces of Brazil nuts (12 nuts) have 90 mg.

Celery
Two cups of raw celery have 81 mg.

Almonds
One ounce of almonds (23 nuts) has 75 mg.

Papaya
One medium papaya has 73 mg.

Flax Seeds
Two tablespoons of flax seeds have 52 mg.

Oranges
One medium orange has 52 mg.

Staying Firm

Staying firm is an expression women use to describe how they would like to look and feel about their body. As we get older, staying firm takes on a whole new meaning.  FIRM in our 20’s is way different than FIRM in our 40’s. Most women are happy with just staying firm as opposed to building muscles, but the two go hand in hand.

To stay firm you do need to keep your muscles healthy and conditioned. Even if you don’t want to train to gain more muscle size, you still need to train to keep the muscle from shrinking away. At the same time you also need to keep the body fat percentage low by doing cardio exercise regularly.

For many people staying firm and toned requires less effort and exercise then building a lot of muscle mass or size, but regardless of what your fitness goal is there is no way to achieve your dream body without the discipline and consistency of an exercise routine.

One of my favorite descriptions of fat is “Layer upon layer of dormant muscle.” Since firm is the opposite of soft, you get a picture of what you want to achieve. You want to burn off the fat on top of the muscle so the soft layer of subcutaneous fat goes away and your body feels tighter all around.

Taking aerobics and sculpting classes is a good way of getting firm muscles at the same time as you are burning unwanted body fat. Circuit training programs are also good for combining the right level of resistance training to get that firm and toned body.

Drinking a lot of fluid in the form of water is key to keeping your skin nice and tight. Your body needs a certain amount of fluids every day to be able to flush out the waste products from your system. Carrying a lot of waste products in your body can also give you a feeling of being soft and puffy.

The best measurement when trying to get a firm and tone body is to not look at the weight or the pounds on the scale, but to look at the inches in your hip area, abdomen, thighs and upper arms.

This is a better tracking system then stepping on the scale three times a week. The important part is how you feel that your clothes fit. If your pants feel loser you have successfully lost inches even though the overall weight might be the same or only slightly lower or slightly higher than before.

Looking in the mirror is a good way of keeping your results in check for yourself. You need to be in tune with your body, but you should be able to tell just by looking in the mirror if you are tighter.

Keeping healthy circulation to the skin will also help in keeping a nice and tight skin from losing its elasticity. You can scrub your body with a loofah sponge every time you take a shower to promote healthy skin and a good circulation of your whole body. This will also remove dead skin cells and promote the replacement of old ones keeping a healthy skin surface that will show off your new firm body.