Month: September 2015

I’m a creature of habit. When I find something I like–I tend to stick with it. A good restaurant, a friendly gas station, a favorite website–if something is good and it is working for me I just make it a habit.

Running was one of those things. After logging in over 30, 000 miles of jogging exercise, five marathons, and endless local races my physician suggested it was time to switch to exercises with less impact on my joints. Fair enough. I’d never had a serious injury running–so making the shift to a gym for cycling classes, weight training and the like seemed like a good idea–staying ahead of the injury curve. That was a couple of years ago and–you guessed it–I’ve stuck with the gym and my routine classes.

Sure, I’d try new classes when they offered one–particularly some of the yoga classes because I probably need them the most. I’m sort-of built like a fire hydrant–so anything that has to do with stretching is definitely desirable. However, try as I might, I am just not very good at it and didn’t stick with it. Then they offered a class in “suspension training.” When I asked what it was all about I was told: “It’s like yoga on ropes.” Somehow this really piqued my attention. Maybe this is what my fire hydrant body needed: rope-assisted yoga.

When I took the demonstration class the room was set up with a stanchion with a dozen black and yellow straps–similar to some heavy duty tie-down straps you might use to secure something to the roof of your car–only much more substantial and very well-made. Their were handles at the end of the straps with loops and the lengths of these straps coup be adjusted from a foot off the floor to several feet higher. Not too intimidating so far.

I couldn’t wrap my brain around how a good workout could come from a couple of dangling straps–but I followed the instructions for getting ready. I was in for a major– and pleasant surprise.

After adjusting the straps for my height we did a few simple squats. What is immediately noticeable is the balance factor. Holding on to the ropes provides a type of stability that lets you extend more than usual–yet you have to maintain your balance. The instant result is that your core is being worked–your whole body engaged.

After getting our heart rate up we pulled back on the straps as we stood and did a type of standing pull-up–then transitioned into rowing position–then transitioned again into a forward press to work our triceps. Moving to the mats we put our feet in the straps and did planks on our forearms, then our hands, then pulled our legs up one at a time in each of the positions. With every exercise my whole body (and core specifically) was involved. All this in the first ten minutes.

By the time half of the 45-minute class was over I was sweating more than when my usual spin class was finished. At the end of the class I signed up for a package of ten classes.

Within the month I noticed some interesting results. The first was the ever-problematic midsection had been strengthened, tightened, and most delightfully–trimmed. After years of sit-ups, stationary planks and various other approaches this suspension-training thing did something none of the others did. It clearly had been working more of the muscles needed for change.

Secondly, after the ache that came from using so many new muscles there was genuine definition. My arms, butt, and shoulders took on subtle–but clearly noticeable definition. There were also two interesting side effects: First, my posture improved. My usual question-mark stance had become an exclamation point. Secondly, since I was feeling stronger and worked so hard during the workout it made me think before taking a second helping of–well, anything.

Where did suspension training come from? While versions of it date back to the 1800s the current incarnation was born out of the Navy SEALS and its emphasis was to supply a total body workout, endurance, flexibility, and core training–anywhere. No weights to lug around and store–only a two-pound bag of straps to tuck away. The leading company, TRX was the brainchild of Randy Hetrick, a USC grad and Navy SEAL Squadron Commander. His experiences in the field let him to develop a lightweight alternative to bulky and difficult to travel with weights. There are other suspension training programs, but TRX–with over 300 exercises developed for its use–is the industry leader.

I still love both indoor and outdoor cycling. But two or three time a week, I take part in the best workout I’ve had since college. Don’t get me wrong–my body is still like a fire hydrant. It’s just now one that feels a bit taller, stronger, and more flexible. It has become a central part of my new exercise routine. When I find something that’s good–I tend to stick with it.

Do you remember everyone’s *horror* last year when Food Babe blogger Vani Hari pointed out that Starbucks doesn’t even use real pumpkin in their Pumpkin Spice Latte(!)? Well, this season, Starbucks decided to heed the cries of the masses and revamp its ingredients, using a tiny touch of pumpkin puree in its pumpkin spice sauce. (Cue fist pumps.)

For the record, it wasn’t a shock to me that there was no pumpkin in our national treasure, PSLs. There are so many artificial ingredients and similar-tasting sugary concoctions out there, it was actually pretty expected. I also don’t think that a little bit of real pumpkin is enough to transform the Pumpkin Spice Latte into a healthy cup o’ joe.

Take a look some of the stats on a grande PSL with 2% milk and no whip: 310 calories, 7 grams of fat (4 grams saturated fat), and 48 grams of sugar. And that’s before you eat breakfast. Yikes.

No, you don’t need to completely swear off Pumpkin Spice Lattes if they’re your jam. An occasional indulgence that you plan into your weekly dietary regimen is completely okay. However, I think we should take a look at the merits of that ingredient everyone was asking Starbucks to include in its drinks: pumpkin.

Let’s break down some of pumpkin’s benefit-packed joys, because it’s a delicious and nutritious fall superfood:

Pumpkin’s nutritional profile is stellar.

We analyzed the PSL’s nutrition data, now let’s turn to real pumpkin. For just one cup cooked of this smooth, sweet veggie, you’re looking at just 49 calories, no fat and just 2 grams of sugar. It’s a far cry from that latte, especially when you consider you’re also filling 245% of your daily vitamin A needs, and 19% of your daily vitamin C.

Pumpkins are high in filling fiber.

Ask any dietitian. Getting ample fiber in your diet is always a key weight loss tip, because it keeps you fuller for longer. Pumpkin has a hearty dose of it, with 3 grams per cup serving. So if you’re looking to slim down, adding pumpkin to a meal or snack is a good start.

Pumpkins can ward off disease and illness.

Both long-term and short-term, pumpkins may carry a host of immunity benefits. With an ample dose of vitamin C, pumpkins might help keep colds away this flu season. They’re also high in the antioxidant beta-carotene, which some studies show may help lower the risk of certain cancers. (In addition, beta-carotene is converted to vitamin A, which helps boost vision. Bonus!)

Pumpkins can help your heart and glucose levels.

Studies have regularly shown that diets high in fiber can help your heart stay strong and healthy, lowering bad cholesterol and keeping blood pressure in check. More research has indicated pumpkin may also help lower glucose levels, which could be notably important for those with diabetes or pre-diabetes.

The fact that pumpkin tastes good and packs that many benefits? Almost too good to be true. Add in all the ways you can whip it up, and I’m even happier.

You don’t have to get crazy. You can throw pumpkin puree into a fall smoothie, add some to your oats in the morning (or do crockpot pumpkin oatmeal! nomnom), stir it into homemade hummus, or even whip up your own healthier PSL.

Have I convinced you yet? It’s time to embrace the vegetable of the season — not just decorate with it, or pick up foods with pumpkin flavorings. Happy Fall, y’all.

High-intensity interval training (or HIIT) appeared for the first time in the American College of Sports Medicine’s list of top 20 fitness trends for 2014, and it snagged the top spot. This past year’s predictions had it ranked second only to body weight training.
This “trend,” however, has been around for much longer than two years. HIIT actually comes from the Tabata Protocol, researched in Japan in response to their national skating team’s unique training regimen in the ’90s: 20 seconds of high-intensity activity alternated with 10 seconds of rest. Many routines involve a few repetitions to create a workout that lasts 8 to 10 minutes excluding warm-up and cool-down. The key is to choose an uncomplicated activity that allows you to really push yourself as hard as you can for those 20 seconds. It’s not supposed to be easy. It’s supposed to be effective. You can find a routine online that was created by Dr. Izumi Tabata himself.
HIIT evolved from Tabata and is not always as rigid. Intervals don’t need to be a certain length, and intensity may not necessarily need to be as high. Still, the goal remains the same: Push yourself really hard for a period of time, let your heart rate come down briefly, and then bring it back up by pushing yourself again.
Sounds simple enough, right?
Simplicity isn’t the only reason people love it. Here are some more.

THE PROS:

SHORTER WORKOUTS. Did you know that federal guidelines for physical activity recommend a minimum of one hour of exercise every week? That number is higher for children, adolescents, and anyone interested in weight loss. Many people find it hard to meet those guidelines. HIIT means you get in and out of your workout faster.
MORE EFFECTIVE WORKOUTS. When done properly, HIIT can be just as effective as–if not more effective than–training longer at a lower but steady intensity. This is because the periods of really high intensity can help your body burn more calories even after the workout has ended. HIIT has also been shown to improve fitness levels, blood pressure, cholesterol levels and heart health, insulin sensitivity, and preservation of muscle mass during weight loss.
Shorter workouts, greater gains in fitness and health…what’s the catch?

THE CONS:

EFFECTIVENESS. I know, I know: How can effectiveness be a pro and a con? To reap all of the benefits I just mentioned, you have to push yourself to high intensity. Everyone’s high intensity is different, but too often what is meant to be a vigorous interval winds up being moderate or lighter. Without getting to at least 80% of your maximal effort, you won’t have a shorter, more effective workout. You will just have a shorter workout.
SAFETY. HIIT is, well, intense, and people all over are getting hurt by jumping in too quickly. Individuals are pushing themselves too hard and too often, winding up with injuries or worse. Exertional rhabdomyolysis (“rhabdo”) is a condition marked by muscle breakdown so great that it can cause kidney damage. The most severe cases are, in fact, fatal. During my dietetic internship clinical rotation, I saw young patients hospitalized for this condition, all because they went too far during a workout. HIIT may be effective if you push yourself hard, but only if your body is ready to take that kind of push.

THE BOTTOM LINE: FIT OR FLOP?

FIT, if we are careful. Here are my top five tips for using HIIT safely:
1) Always get a doctor’s clearance to exercise, especially if you have a medical condition (but even if you don’t).
2) If you’re new to exercise (or a bit rusty!), start with longer rest periods and less intense, shorter work intervals. As your fitness improves, your rests can shorten, and your intensity during the activity portion can increase.
3) Give your body time to recover. Start with just one or two sessions a week. Even at your peak fitness level, space HIIT out with other training techniques.
4) Always, always warm up and cool down. I know it seems silly to spend five minutes warming up for a 10-minute workout, but it’s crucial to avoiding injury. And yes, you do need to stretch afterward.
5) Consider employing the help of an experienced personal trainer, who can watch out for any muscle imbalances you may have and design an effective program tailored specifically to you.
And last but certainly not least, remember to find a routine that you enjoy. The most effective program in the world isn’t worth it if you dread your sessions, so keep trying new things. It won’t be long before you discover a program that makes you feel truly, vibrantly, and powerfully alive.

Sure-fire, get-in-the-best-shape-of-your-life-or-your-money-back fitness methods have been around for thousands of years. Just in my lifetime, I’ve seen: 8-Minute Abs, aerobics (including videos by Jane Fonda, Richard Simmons, and Suzanne Somers) , Body by Jake, boot camps, Bowflex, Charles Atlas, Chuck Norris’ Total Gym, CrossFit, Hula Hooping, Insanity, Jazzercise, kettlebells, Nautilus, NordicTrack, P90X, Pilates, pole dancing, Shake Weight, Spinning, Tabata, Tae Bo, ThighMaster, TRX, Wii Fit, and Zumba. And that’s by no means a complete list. Over the years (centuries really), there’s been one method that won’t ever show up on a list of fads, but, despite the absence of hype, it may very well be the most beneficial of the bunch: good, old-fashioned weightlifting.
Let’s take a look at some of the proven benefits of weight training.

Testosterone

Political correctness would have us believe that testosterone as a bad thing. In excessive quantities, it can be problematic. But in normal quantities, it’s what makes men men: it motivates us, gives us energy, helps us take the initiative, and gives us a sex drive (women, too, have testosterone).
Below-normal levels of testosterone have been linked with depression, lack of drive concentration problems, fatigue, irritability, physical weakness, diminished or absent sex drive, sleep problems, trouble coping with stress, your overall risk of mortality, and more. Strength training boosts the body’s natural testosterone production.

Physical Health

The impression one gets from most of the fitness trends in the introduction is that the only way to burn fat is with cardio exercise. Not true. In fact, a lot of research indicates that weight training is actually a more efficient way to burn fact. To understand how this works, we need to understand about your basal metabolic rate (BMR), which is the energy we use when we’re resting to maintain basic bodily function.
Muscles increase our BMR, meaning that it takes more energy to support a pound of muscle than a pound of fat. So as your muscle mass increases, your body gets more efficient at burning fat. The result? You lose weight—even when you’re sleeping.
Weight training has been shown to increase bone density (thereby reducing the risk of fractures in older adults), improve balance (which reduces the risk of falls that might cause fractures), reduce the risk of stroke by as much as 40 percent, lower blood pressure (some studies show that two weight-training sessions per week is as effective as blood pressure–lowering meds), strengthen the heart, reduce diabetes risk and cancer, and improve longevity. UCLA researcher Arun Karlamangla, MD, summed it up like this: “the greater your muscle mass, the lower your risk of death. Thus, rather than worrying about weight or body mass index, we should be trying to maximize and maintain muscle mass.”

Physical Performance

Strength training helps offset the half-pound of muscle mass we lose every year after about age 30. It also increases your strength, flexibility, endurance. That makes us less likely to get injured doing other athletic activities. Strength, flexibility, and stamina are also quite helpful to maintaining your sex life.
Theoretically, we spend about 30 percent of our life sleeping. But in reality, many of us are chronically tired. Regularly getting less than 6 hours of sleep is associated with a host of serious health risks, heart disease, high blood pressure, stroke, obesity, mental illness, car accidents, and general cognitive impairment (see below). Researchers Patrick O’Connor, Matthew Herring, and Amanda Caravalho found that people with sleep problems who did regular strength training for 8 to 10 weeks had a 30 percent improvement in the quantity of their sleep. Older adults who did regular weight training reduced the number of times they got up at night compared to those who didn’t do any exercise.

Mental Health

By changing the shape of your body in a good way, weight training may improve your self-esteem. It also training triggers a release of endorphins, which help reduce the symptoms of anxiety and depression. A little anxiety is a good thing—it keeps us aware, makes us focus, and gives us the energy to run away from dangerous situations. But too much anxiety can ruin your sleep, cause physical pain, and have a negative effect on your whole life. O’Connor, Herring, and Caravalho found that people who did weight training and cardio three times per week experienced less depression than those who didn’t get that exercise.

Cognitive Function

Strength training builds strong brains as well as strong muscles and bones. People who lift weights tend to have a larger hippocampus, the part of the brain that helps with verbal processing and memory. According to O’Connor, Herring, and Caravalho, resistance training is especially beneficial to older adults, especially in memory and memory-related functions. Other researchers have found that weight training improves executive function, which is the brain’s capacity to keep us organized and on task.

Social Status

Like it or not, we’re animals. And like most other animals, we have a social structure that in many ways operates out of our control. Here’s how it works: physically strong men tend to be more confident. Confident (and muscular) men tend to be more respected by others, are seen as better leaders and more competent in general.
As a result, they’re able to motivate others to work harder, they get more promotions, and they make more money. They’re also seen as more attractive than their less-confident (and less-muscular) brothers. “Studies have demonstrated that people assign positive personality traits to drawings or photographs of mesomorphic (muscular) men and mostly negative traits to nonmesomorphic men,” say researchers Timothy Judge from the University of Florida and Daniel Cable from the London Business School.
For example traits ascribed to mesomorphic men were very positive (i.e., best friend, has lots of friends, polite, happy, helps others, brave, healthy, smart, and neat). By contrast … ectomorphic (slender) men were described with a different set of negative traits (i.e., nervous, sneaky, afraid, sad, weak, and sick).”

Future of the Species

Besides making men more attractive to the opposite sex, weight training can have an influence on future generations. Weight training gives our DNA an improved capacity to repair itself. That keeps our genes healthy. And since our children get half of their genes from dad, at least some of our healthy genes will be passed on to our children, thereby making them healthier too. In addition, a 2004 study of Danish men found that muscular men had more semen volume, a greater number of healthy sperm, and were more fertile than either skinny or obese men.

Easy Implementation

Tapping into the benefits of weight training isn’t all that complicated. While cardio exercise, almost by definition, can take a lot of time, many experts say that 30 to 60 minutes of weight training per week is plenty.

For over 14 years, I have been training women around the world.  The one thing all women have in common? They all want to know the secret of how to get rid of their belly pouch.
It is true that 80% of lean muscle and abdominals are made in the kitchen. You may say you are eating clean, but there is always a bit of tweaking that I find can be done.
Start alerting how and when you eat.
It is important to have 5-6 small meals per day.  Try to eat “according to the sun” – meaning eat 80% of our food by 3p.m. and the remainder 20% after.  Try to limit carbohydrates and eating any prior to 3p.m.
Cut inflammatory foods from your diet.
These include dairy, gluten, multi-ingredient starches (bread, muffins), peanuts, and legumes. These foods slow your metabolism and cause your body to hold on to fat.
Eat a fat-burning dinner such as fish and veggies.
Omega-3s, found in fish, mobilize fatty acids. Avoid sodium and starches at night, both of which hold water. If you have a need to fill that sweet tooth,  try treating yourself with a half cup of strawberries or applesauce, which raises then lowers blood sugar to help you get a good night’s sleep.
What about my wine, you ask?
Women should limit daily alcohol consumption to one drink daily. Now, if you are anything like my clients, you are giggling over the thought of only one glass of wine tonight.  Just remember this, in between each glass of wine have one eight ounce glass of water.  The water will fill you up, and you will be less likely to over consume wine next “wine Wednesday.”
Hydrate, hydrate, hydrate!
If you don’t drink enough, your body will hoard water and you will bloat. Water is the best diuretic: the more you drink, the more water you release. Water also helps your body mobilize and release fat. Let’s configure how much water you should be drinking daily.  Typically you should have five ounces of water for each pound of body weight.  For example if body weight is 160lbs you should be drinking 80 ounces of water per day.  Spread out your water intake over the day. Prior to meals drink a full eight ounces of water. This will help fill you up and keep you from over-indulging, decreasing your caloric intake.
Last but not least, when looking to lean out be sure to get your ZZZ’s!  In REM sleep (when you dream), your body releases Human Growth Hormone (HGH), which burns fat, promotes muscle growth, and repairs the immune system. Conversely, when you’re sleep deprived, your body suppresses HGH secretion.  Research shows that aiming for 7 – 9 hours of sleep a night will help decrease stress levels which help the body lower fat percentage build up.  To ensure a good night’s sleep try shutting off all electronics at least one hour prior to bedtime. Relax in a lavender bath with a cup of my favorite de-stressing yogi tea to release all the worries of the day away.
Keep it simple, eat green and lean and you will be well on your way to that year-long “summertime” body!

Ask any fitness expert and they’ll tell you that rest days are a fundamental part of any good workout routine. Those are the days that allow your body to recover, giving it the opportunity it needs to regain both strength and energy. Skip your rest days and you’re liable to overwork your muscles which could ultimately lead to overtraining and possibly even injury. But taking a day off doesn’t mean that you have to be completely inactive, nor does it give you liberty to disregard your fitness goals.

With that in mind, here are some simple tips that can help you get the most out of your rest days.

Continue To Stretch

One of the side effects of taking a day off is that your muscles and joints will tend to tighten up since they’re not getting the usual amount of exercise they would on a typical workout day. This can lead to soreness and stiffness which could follow you back to the gym when you return to your normal routine. To avoid this, take a little time to stretch on your rest day. It’ll help keep your muscles loose and improve flexibility. You also might be surprised at just how good a light stretching routine can make you feel.

Watch Your Diet

There is often a strong temptation to turn rest days into cheat days by allowing yourself to eat foods and drink beverages that you normally wouldn’t consume on days that you’re working out. While it is fine to indulge from time to time, don’t let your rest day turn into something you’ll end up regretting later. Eat normal, healthy meals that contain lean meats along with plenty of fruits and vegetables. Your body still requires fuel on its day off too, so give it what it needs with proper portion sizes. And don’t forget to hydrate by drinking plenty of water as well. Maintaining a healthy diet will help your body to be ready for a return to action when you start working out again.

Stay Busy

One sure way to avoid thinking about your lack of exercise on a day off is to stay busy doing other things. Go run errands, get caught up on your housework, or meet friends for lunch. If you keep yourself occupied with other activities, you’ll not only find that rest days can be very productive, it’ll make the day go by much faster too. Staying busy is also a good way to burn off excess energy as well and will still provide you with a nice sense of accomplishment when the day is done.

It’s Okay To Move

While the purpose of a rest day is to let your body recover, that doesn’t mean that you should just sit on the couch all day. While you’ll want to avoid any high intensity exercises such as running, cycling, or lifting, it is okay to go for a brisk walk around the block, or better yet, take a hike in the woods. Even swimming is a good rest day activity provided you’re not trying to crank out laps in the pool at a fast pace. The point is, a bit of activity will be good for you, but limit the type, length, and intensity of the workout so that it doesn’t have a negative impact on your recovery period.

Truly Rest

That said, you also need to respect the rest day and allow yourself to enjoy the downtime that comes along with it. Do things that are truly relaxing to both your body and mind. Read a book, catch a movie, or just sit on the porch and watch the world go by. Some athletes find that they get extra fidgety on their days off because they have excess energy to burn. Learning to cope with that will help you to truly appreciate your rest days and allow you to get the most out of them too. But most of all, don’t allow yourself to feel guilty about skipping a day at the gym. Not only have you earned it, you’ll return with renewed energy and vigor soon enough.

Just remember, rest days are essential to continuing to make progress towards your fitness goals. By making the most of them, you are actually getting stronger and healthier. Plus, your body will appreciate the chance to recover, which is essential for staying on track.