I'm sure you've heard that the new buzz word, HIIT, which is High Intensity Interval Training, is better than cardio exercise. This depends on a few things. First, what do you consider cardio? If you are one of the people who walk at 3.0 mph on a 0% incline (pretty easy, fairly slow) for an hour, then yes, HIIT is much better. If thoughts of running and huffing and puffing come to mind during your cardio session, HIIT won't hurt your workouts.
The idea behind HIIT being better is that it ramps up your heart rate quickly, keeps it there, and doesn't take as much time to burn the same amount of calories as cardio. Unfortunately, I'm a sucker for research, especially because the fitness and health world are constantly evolving but that doesn't always mean in the right direction. Helping people get healthy is my passion, so I always want to give you the best and most truthful information, as well as make sure you don't get yourselves injured. There are millions of research papers and studies done on the effects of cardiovascular exercise where there are on a only handful of a couple hundred studies done on HIIT. HIIT is still so relatively new that there are many variations on how you can do it, what you can do, etc. while "cardio" is slightly more defined as walking, running, biking, swimming, rowing, or aerobics. HIIT seems to be able to incorporate a little bit of everything and goes with a sort of Tabata set up in style. Tabata is a HIIT variation where you go full out for 20 seconds, rest for 10 seconds, and then do the next exercise for 20 seconds and so on for 20 minutes. What I do like about HIIT and tabata is the opportunity to work the entire body and the muscles while traditional cardio offers little to add to strength training... yes you can ramp up the resistance and I suggest you do every now and then, but HIIT and tabata keep you moving so you are also less likely to get bored or distracted. As always, variety is key!
I have used all styles in my own training and while training others and here's how I feel about them all;
1. Cardio: Get your heart rate up! Yes walking at a comfortable pace is better than sitting on the couch but it's also not providing you all of the benefits it could be. You may go slow for the first 5-10 minutes to warm up, and last 5-10 minutes to cool down but otherwise challenge yourself! Increase your speed or grade and try new things. Swimming is an excellent form of cardio that is easier on your joints, but will still have you huffing and puffing. Bicycling, whether outside or on the stationary bike is a good non weight bearing form if you have restrictions. The elliptical and arc trainers are more similar to a running motion but decrease the impact on your joints. The rower integrates arm and upper body muscles so that they aren't left out. The stair stepper just kills! Think all cardio is boring, try a class... a step class, Zumba, or a dance class will all get your heart rate up and may be more fun to you than just logging the miles and minutes on a machine.
2. HIIT: This is great if you don't have a lot of time but you still want to torch some calories, and can be done in your own house or even hotel room. So the idea is that you pick x amount of high intensity exercises and do them for a set amount of time before taking a small break and switching.
An example HIIT workout:
Squat jumps for 1 minute
Jumping jacks for 30 seconds
RECOVER 30 seconds
Split lunges for 1 minute
High knees for 30 seconds
That is just a very small example, you would usually do around 15-20 different exercises. The great thing about HIIT is you can customize it. I take advantage of this so that my recovery can include something like calf raises, where my heart can calm down but I'm still working. The downside of HIIT is if you are not conditioned or just starting out, you may not know proper form and you may hurt yourself. It is HIGH INTENSITY after all so I don't recommend it for beginners or those who are a little older. You want to have steady balance and coordination before you start jumping all over the place, and some aerobic training definitely wouldn't hurt.
3. Tabata: I love tabata because I can customize it to fit anyone young or old, new or experienced. Like I said before, you do an exercise for 20 seconds, take a 10 second break, and continue in that 20/10 fashion throughout a 20 minute workout. You can do all cardio style tabata or you can incorporate strength training into it too. You can do all body weight exercises or you can have equipment involved. You can create a complete mix also... the possibilities are endless.
An example of a Tabata workout:
Squats 20 seconds
10 second rest
Inchworms 20 seconds
10 second rest
Push ups 20 seconds
10 second rest
Star jumps 20 seconds
10 second rest
Calf raises 20 seconds
10 second rest
bicep curls 20 seconds
Don't let it fool you, this becomes hard quickly if you are doing it right. I usually try to group body parts together so that by the time that set is done and the body part is failing, we move onto the next one. This allows you to hit failure and recover while getting a total body workout in a matter of a half hour. Of course you can customize an only upper body or lower body tabata sequence too, it doesn't always have to be full body.
4. The number method. This can be fun, and also a quick way to kill your entire body. Pick a number between 10 and 50, usually in increments of 5. Now for each number, assign an exercise. Do everything, and repeat another set.
An example: 5 exercises
5 squats
4 push ups
3 lunges
2 sit ups
1 minute plank
Now think on a much larger scale than 5... think 20, 30, or even 50. Try to keep recovery breaks in between under 20 seconds so that you keep the heart rate up, and try to vary the workouts. Suck at push ups? Challenge yourself and assign them to a higher number. Creating this workout is harder than it seems but can be fun... keep the lower numbers to easier tasks or in a minute form (like the plank), you are only cheating yourself if you chose to do 50 of something you find easy and 1 of something you find hard. This is also another way to mix it up and customize it; you can do all body weight activities in a confined space with no equipment, or you can integrate things like a jump rope, hand weights, ankle weights, machines, a step, and a medicine ball.
Get creative! Don't be afraid to try new things... some will work, some may not. I also always say give something a few chances before giving up, you may come to like it. Things like Zumba take time to learn all the steps and you may get blisters from rowing at first (get gloves!) but rather than beating yourself up for not doing it well, reward yourself for simply doing it. You may end up enjoying it. Exercise doesn't have to be torture, you can enjoy it and still burn the calories. Find what works for you and don't be afraid to try new things! Now get out there and kill it!!
Love the Burn!
Friday, April 4, 2014
Wednesday, March 26, 2014
Gadgets and Gizmos Galore!
So you made your New Years Resolution to get healthy; you're going to eat better and exercise more. And then life picked back up, you got a little busy, and started falling off the wagon. I know it happens, because I experience it too, and I legitimately enjoy being healthy and exercising. What is my solution? Keep it fun! How? Rewards! We've already gone over this, but what I do is reward myself with new training toys which got me thinking that maybe you've heard of them, but don't really know the scoop. So, I decided to take a slightly different approach to do a review of sorts. Who doesn't have a smart phone these days? Even my mom got on the smart phone train. Who doesn't love apps? Well move over flappy bird, I have apps you can use to increase your knowledge and help you stay on track. Technology can be a great thing, but it can also hinder. Don't spend all day looking on pinterest at recipes and motivational workout pictures-- get up and do it! I've been trying out new apps and pieces of equipment for a few weeks now and here's what I think about each:
Apps
1. My fitness pal ****/5
I love this app. Absolutely love it. It's user friendly and quick which are two huge advantages when you are busy, like most people. It saves common foods which makes entering common meals or snacks even quicker, and has a scan option to find products. It even has homemade options you can search for, or you can add the recipe and it will give you the nutritional breakdown. AWESOME! It tracks your weight loss and you can put in how active you are, what you want to weigh and lose each week, and it creates a calorie goal for you. It also tracks exercise and makes graphs and charts. At the end of the day when you complete your entry, it gives you a "If everyday were like today, you would weigh X lbs in 5 weeks". If you are eating too little, it also tells you. You can add friends to see what they're doing (a great way for a trainer to keep an eye on clients!) but it also holds you accountable to yourself. Can you lie? Of course. Who are you really hurting? Only yourself. I've given up many a food because of this app (pop tarts, hot pockets, dunkin donuts, etc.) because not only does it calculate calories, but fat, carbs, proteins, and the major nutritional information like cholesterol, sodium, sugar, and vitamins/minerals. You can look at your nutrient intake per food, and for the whole day and the week.
The only cons I have with this app is sugar is usually low; many people eat way too much sugar (see my previous blog; The Downlow on Sugar) but if you eat a lot of fruit you will blow your sugar allowance out of the water. So just be mindful of that... I'm okay with you seeing red in the sugar column because you had the recommended serving of fruits that day. It sometimes also shoots people into super low calorie ranges. Luckily you can change this in the settings manually. It sucks to see you coming up in the negative every day, it gets discouraging. If you are new to the diet and exercise thing, start slow. Even if it only recommends 1200 calories a day, change it to something 200-300 calories less than you would normally eat. I recommend logging meals for 3-5 days as you would usually eat to see what your average daily calorie consumption is. Also, you don't want to lose more than 1-2 pounds a week, it's unhealthy to lose more that quickly and if you are exercising, you need the calories to sustain your energy. Be realistic, and use it as a tool not an all or nothing. You can also use my fitness pal on a computer or tablet.
2. Nike Apps *****/5
I love the Nike apps; I'm currently using Nike Training Club and Nike Running. Nike Running tracks your runs, your mile time, and gives you trophies. Who doesn't love trophies?! I've decreased my mile time by over a minute using Nike Running. They also have a new setting called "Coach" that helps you prepare for a 5K, 10K, or half marathon. You can add friends and create challenges also to keep it interesting. You can also use it outdoors or inside on a treadmill.
Nike Training Club is a bunch of exercises and 3 programs that you can chose from. I'm currently doing the "Get Lean" program and let me tell you, it's vigorous but it's working. The workouts are created by professionals and talk you through the movements, as well as provide videos. You can chose workouts anywhere from 15 minutes to 45 minutes in length if you need to switch up your workouts.
3. PumaTrac */5
Maybe I was doing something wrong, but I'm pretty tech savvy, and this app didn't work. It claims to tell you when you run fastest; to a certain music or weather and keep track of all your statistics, indoor or outdoor. Well I ran a mile and it didn't log anything, but it played the music when I hit "Run". I was not happy! I'm willing to give it another shot, because it's a cool concept, but I think it might have a bug or so to fix.
4. Fooducate ***/5
The fooducate app is fun, especially if you are having trouble finding healthy snacks. You can also use this app to log calories, but I prefer my fitness pal for that. Fooducate allows you to search for a food, and then it gives it a grade. The grade is based on how healthy it is for you. It also gives you alternatives, which I love...a try this, not that kind of scenario. It also backs up it's grade with facts about the food. Education is your best tool, get all the education you can!
Equipment
1. Polar HR Monitor *****/5
I LOVE MY HR MONITOR. I used to think "I don't want to spend that much on a sports watch." Now I think "I don't want to spend less than x amount on my sports watch." and it's for a good reason. More often that not, a more expensive product is a better product. That's not to say you have to drop a ton of money though, it just depends on what you're looking for. My first two sports watches had nothing to do with hr, just time so I could watch the seconds go by on my planks. My third sports watch (sportline brand) had a HR monitor that you used with your finger, no strap. It was fairly accurate, but way over guessed how many calories I had burned and was sometimes difficult to use while running. Finally I invested in the Polar FT4 HR monitor with strap (the strap has electrodes and goes across your chest, and connects to a small hr monitor) and I love it. It tells me my Target HR zone, if I'm in it, my calorie burn, duration, and how long I was in my zone for. The calorie burn is much more accurate and the strap isn't even noticeable or uncomfortable. All HR monitors have the downside of being able to pick up other signals close by, but I haven't had this happen yet. Unless you are going to run around with a portable EKG strapped on though, it's a possibility.
2. Armband *****/5
This might seem silly, but invest in an arm band for your phone. Mine can hold a key also, which has come in handy. Go to marshalls or five below and get a cheap one. Trying to run while holding your phone is a pain, and putting it in your pants or sport bra isn't safe for the phone and then it gets sweaty (yuck!). I don't suggest leaving your phone at home either, you never know if you might get hurt (or lost, it's happened to me!) and you need your phone to call for help or use the GPS. Plus that way you can have your tunes!
3. Running Shoes vs. Sneakers *****/5
If you are going to run, your need running shoes. I can't stress this enough. Running shoes should be recycled too, every 3 months or 500 ish miles. (Nike Running can track your shoes too!) You need proper support and I recommend going to a legitimate running shoe store and having an associate help you. All girls love shoes, but while some friends have boots and heels and cute flats, I have around 8 pairs of sneakers. I use "retired" sneakers for when I work on the farm, and then I have other retired shoes that aren't completely beat for working in. I have current running shoes (Under Armour) that get carried into and out of the gym. I have shoes I strength train in, and shoes I kickbox in. There have been days I decide to run and have the wrong shoes, and it's usually awful. Running shoes should be flexible, light, and give your foot support. Strength training shoes should be comfortable and supportive. Don't try and save money on the shoes!
4. Exercise Clothing ***/5
I could care less how I look when I exercise. I usually wear shorts or yoga pants, a sports bra, and an old shirt. I'm there to get sweaty, not look cute. I do have some cold gear pants and hot gear tanks that I do love, but for the most part you don't need the high dollar stuff to train better. It makes it fun, and if making it fun makes you more likely to do it, by all means, splurge! Sports bras, like shoes, should be thrown out after they've done their time. I also have different sports bras for different activities (more supportive ones for running days!) but after they start to lose elasticity they get retired or thrown out. The gym is not a beauty contest, and I know this message has evaded many people, but you should be there to kill it, and your workout doesn't care what you're wearing as long as you are comfortable, safe (don't run in the summer in sweat pants or in the winter in shorts!), and can move!
Take home message: try new things! Don't be afraid to find what works for you. I only just touched on a few things, but I hope this helps! I will keep trying new things to keep the fitness world updated!
Love the Burn!
Apps
1. My fitness pal ****/5
I love this app. Absolutely love it. It's user friendly and quick which are two huge advantages when you are busy, like most people. It saves common foods which makes entering common meals or snacks even quicker, and has a scan option to find products. It even has homemade options you can search for, or you can add the recipe and it will give you the nutritional breakdown. AWESOME! It tracks your weight loss and you can put in how active you are, what you want to weigh and lose each week, and it creates a calorie goal for you. It also tracks exercise and makes graphs and charts. At the end of the day when you complete your entry, it gives you a "If everyday were like today, you would weigh X lbs in 5 weeks". If you are eating too little, it also tells you. You can add friends to see what they're doing (a great way for a trainer to keep an eye on clients!) but it also holds you accountable to yourself. Can you lie? Of course. Who are you really hurting? Only yourself. I've given up many a food because of this app (pop tarts, hot pockets, dunkin donuts, etc.) because not only does it calculate calories, but fat, carbs, proteins, and the major nutritional information like cholesterol, sodium, sugar, and vitamins/minerals. You can look at your nutrient intake per food, and for the whole day and the week.
The only cons I have with this app is sugar is usually low; many people eat way too much sugar (see my previous blog; The Downlow on Sugar) but if you eat a lot of fruit you will blow your sugar allowance out of the water. So just be mindful of that... I'm okay with you seeing red in the sugar column because you had the recommended serving of fruits that day. It sometimes also shoots people into super low calorie ranges. Luckily you can change this in the settings manually. It sucks to see you coming up in the negative every day, it gets discouraging. If you are new to the diet and exercise thing, start slow. Even if it only recommends 1200 calories a day, change it to something 200-300 calories less than you would normally eat. I recommend logging meals for 3-5 days as you would usually eat to see what your average daily calorie consumption is. Also, you don't want to lose more than 1-2 pounds a week, it's unhealthy to lose more that quickly and if you are exercising, you need the calories to sustain your energy. Be realistic, and use it as a tool not an all or nothing. You can also use my fitness pal on a computer or tablet.
2. Nike Apps *****/5
I love the Nike apps; I'm currently using Nike Training Club and Nike Running. Nike Running tracks your runs, your mile time, and gives you trophies. Who doesn't love trophies?! I've decreased my mile time by over a minute using Nike Running. They also have a new setting called "Coach" that helps you prepare for a 5K, 10K, or half marathon. You can add friends and create challenges also to keep it interesting. You can also use it outdoors or inside on a treadmill.
Nike Training Club is a bunch of exercises and 3 programs that you can chose from. I'm currently doing the "Get Lean" program and let me tell you, it's vigorous but it's working. The workouts are created by professionals and talk you through the movements, as well as provide videos. You can chose workouts anywhere from 15 minutes to 45 minutes in length if you need to switch up your workouts.
 |
| Nike Running Screen Shot |
 | ||
| Nike Training Club Screen Shot |
Maybe I was doing something wrong, but I'm pretty tech savvy, and this app didn't work. It claims to tell you when you run fastest; to a certain music or weather and keep track of all your statistics, indoor or outdoor. Well I ran a mile and it didn't log anything, but it played the music when I hit "Run". I was not happy! I'm willing to give it another shot, because it's a cool concept, but I think it might have a bug or so to fix.
4. Fooducate ***/5
The fooducate app is fun, especially if you are having trouble finding healthy snacks. You can also use this app to log calories, but I prefer my fitness pal for that. Fooducate allows you to search for a food, and then it gives it a grade. The grade is based on how healthy it is for you. It also gives you alternatives, which I love...a try this, not that kind of scenario. It also backs up it's grade with facts about the food. Education is your best tool, get all the education you can!
Equipment
1. Polar HR Monitor *****/5
I LOVE MY HR MONITOR. I used to think "I don't want to spend that much on a sports watch." Now I think "I don't want to spend less than x amount on my sports watch." and it's for a good reason. More often that not, a more expensive product is a better product. That's not to say you have to drop a ton of money though, it just depends on what you're looking for. My first two sports watches had nothing to do with hr, just time so I could watch the seconds go by on my planks. My third sports watch (sportline brand) had a HR monitor that you used with your finger, no strap. It was fairly accurate, but way over guessed how many calories I had burned and was sometimes difficult to use while running. Finally I invested in the Polar FT4 HR monitor with strap (the strap has electrodes and goes across your chest, and connects to a small hr monitor) and I love it. It tells me my Target HR zone, if I'm in it, my calorie burn, duration, and how long I was in my zone for. The calorie burn is much more accurate and the strap isn't even noticeable or uncomfortable. All HR monitors have the downside of being able to pick up other signals close by, but I haven't had this happen yet. Unless you are going to run around with a portable EKG strapped on though, it's a possibility.
2. Armband *****/5
This might seem silly, but invest in an arm band for your phone. Mine can hold a key also, which has come in handy. Go to marshalls or five below and get a cheap one. Trying to run while holding your phone is a pain, and putting it in your pants or sport bra isn't safe for the phone and then it gets sweaty (yuck!). I don't suggest leaving your phone at home either, you never know if you might get hurt (or lost, it's happened to me!) and you need your phone to call for help or use the GPS. Plus that way you can have your tunes!
3. Running Shoes vs. Sneakers *****/5
If you are going to run, your need running shoes. I can't stress this enough. Running shoes should be recycled too, every 3 months or 500 ish miles. (Nike Running can track your shoes too!) You need proper support and I recommend going to a legitimate running shoe store and having an associate help you. All girls love shoes, but while some friends have boots and heels and cute flats, I have around 8 pairs of sneakers. I use "retired" sneakers for when I work on the farm, and then I have other retired shoes that aren't completely beat for working in. I have current running shoes (Under Armour) that get carried into and out of the gym. I have shoes I strength train in, and shoes I kickbox in. There have been days I decide to run and have the wrong shoes, and it's usually awful. Running shoes should be flexible, light, and give your foot support. Strength training shoes should be comfortable and supportive. Don't try and save money on the shoes!
4. Exercise Clothing ***/5
I could care less how I look when I exercise. I usually wear shorts or yoga pants, a sports bra, and an old shirt. I'm there to get sweaty, not look cute. I do have some cold gear pants and hot gear tanks that I do love, but for the most part you don't need the high dollar stuff to train better. It makes it fun, and if making it fun makes you more likely to do it, by all means, splurge! Sports bras, like shoes, should be thrown out after they've done their time. I also have different sports bras for different activities (more supportive ones for running days!) but after they start to lose elasticity they get retired or thrown out. The gym is not a beauty contest, and I know this message has evaded many people, but you should be there to kill it, and your workout doesn't care what you're wearing as long as you are comfortable, safe (don't run in the summer in sweat pants or in the winter in shorts!), and can move!
Take home message: try new things! Don't be afraid to find what works for you. I only just touched on a few things, but I hope this helps! I will keep trying new things to keep the fitness world updated!
Love the Burn!
Wednesday, March 19, 2014
The Downlow on Sugar
Who doesn't have a sweet tooth or at least get a craving once in a while? Usually it's for chocolate, which has a high sugar content but some people just enjoy candy in general. Sugar can become addictive, and you have to make a conscious effort to break the habit and the addiction. Here is the problem with sugar; it releases chemicals into your brain that make you feel happy (dopamine) and your brain reacts to sugar quite the same as it does to drugs. A little visual aid to help you understand how sugar works on the body:
Sugar is not supposed to account for a large chunk of your diet and you would be surprised how much sugar is in what you're eating or even drinking. Sugar content of soda, juices, and even sports drinks is extremely high. Sugar is also found in fruits and vegetables, as glucose or sucrose. We will come back to that topic though. Sugar, as in the table variety, can add up quick in a day if you aren't monitoring it. Are you putting it in your tea or coffee? Did you know that any kind of carbohydrate will have a sugar content. Just because a food doesn't taste sweet, doesn't mean it doesn't have sugar... read your nutrition labels and be aware! If you are keeping a food journal, start keeping a closer eye on your sugar content. Many people see this, and see how much sugar is in fruits and vegetables, and say well no more for me. WRONG!
The Sugar found in fruits and veggies is NOT nearly as high as the sugar in junk food... not to mention that fruits and vegetables have a ton of other benefits for your body; they are packed full of vitamins and minerals, have anti-oxidant and cancer fighting properties, and a high water content. Do I recommend you eat 3 bananas in one day? No. But do I suggest eating a handful of grapes instead of a candy bar... absolutely. This comes back to the "Everything in Moderation" theory I've told you about before. Stick to reasonable and realistic serving sizes of the good stuff and you can't go wrong. What's going to be more satisfying, 4 oreos or a peach? Ok so maybe the oreos but are you really going to stop at 4? Probably not. But are you going to eat double the sugar content by eating 2 whole peaches? Probably not. Another thing to keep in mind, the sugar in nature grown foods is NATURAL. It's not made by chemicals in a processing plant. The body is excellent at breaking it down, using it, and not getting addicted to it. The fake stuff on the other hand is harder on the body and does create for an addictive environment.
Think that one little can of soda isn't hurting you that badly or making that much of an impact? Think again. Drinking diet or 0 calorie... you're still wrong. The reason those drinks are 0 calorie and diet is because they are made with chemicals the body can't even digest, let alone absorb, so they are going right through your body. I would much rather you drink a glass of chocolate milk or juice and get the vitamins and minerals and a sweet fix over a soda. Need the caffeine, start trying a stronger coffee or have black tea with a little bit of honey. Again, honey is a nature made form of sugar and is considered a staple in the paleo diet!
Nutritionists know for a fact that sugar consumption has led a helping hand to the nations obesity epidemic; be mindful and educated on what you are putting in your body and make smart decisions. Junk food is something you should be avoiding, not fruits and vegetables. Last time I checked, you aren't going to get anything of value from a snickers bar or mcdonalds sweet tea. Don't believe me still, research it... but in case you are too lazy I have included more visual aids for you!
Take home message here: EAT YOUR FRUITS AND VEGGIES! They'll never do you wrong or do you harm. Always be willing to try new ones too, don't just stick to the same arsenal of healthy foods when the more variety you include, the more vitamins, minerals, and benefits you consume.
Sugar is not supposed to account for a large chunk of your diet and you would be surprised how much sugar is in what you're eating or even drinking. Sugar content of soda, juices, and even sports drinks is extremely high. Sugar is also found in fruits and vegetables, as glucose or sucrose. We will come back to that topic though. Sugar, as in the table variety, can add up quick in a day if you aren't monitoring it. Are you putting it in your tea or coffee? Did you know that any kind of carbohydrate will have a sugar content. Just because a food doesn't taste sweet, doesn't mean it doesn't have sugar... read your nutrition labels and be aware! If you are keeping a food journal, start keeping a closer eye on your sugar content. Many people see this, and see how much sugar is in fruits and vegetables, and say well no more for me. WRONG!
 |
| Sugar content in fruits and veggies |
 | |||
| Sugar content in common junk foods |
The Sugar found in fruits and veggies is NOT nearly as high as the sugar in junk food... not to mention that fruits and vegetables have a ton of other benefits for your body; they are packed full of vitamins and minerals, have anti-oxidant and cancer fighting properties, and a high water content. Do I recommend you eat 3 bananas in one day? No. But do I suggest eating a handful of grapes instead of a candy bar... absolutely. This comes back to the "Everything in Moderation" theory I've told you about before. Stick to reasonable and realistic serving sizes of the good stuff and you can't go wrong. What's going to be more satisfying, 4 oreos or a peach? Ok so maybe the oreos but are you really going to stop at 4? Probably not. But are you going to eat double the sugar content by eating 2 whole peaches? Probably not. Another thing to keep in mind, the sugar in nature grown foods is NATURAL. It's not made by chemicals in a processing plant. The body is excellent at breaking it down, using it, and not getting addicted to it. The fake stuff on the other hand is harder on the body and does create for an addictive environment.
Think that one little can of soda isn't hurting you that badly or making that much of an impact? Think again. Drinking diet or 0 calorie... you're still wrong. The reason those drinks are 0 calorie and diet is because they are made with chemicals the body can't even digest, let alone absorb, so they are going right through your body. I would much rather you drink a glass of chocolate milk or juice and get the vitamins and minerals and a sweet fix over a soda. Need the caffeine, start trying a stronger coffee or have black tea with a little bit of honey. Again, honey is a nature made form of sugar and is considered a staple in the paleo diet!
Nutritionists know for a fact that sugar consumption has led a helping hand to the nations obesity epidemic; be mindful and educated on what you are putting in your body and make smart decisions. Junk food is something you should be avoiding, not fruits and vegetables. Last time I checked, you aren't going to get anything of value from a snickers bar or mcdonalds sweet tea. Don't believe me still, research it... but in case you are too lazy I have included more visual aids for you!
Take home message here: EAT YOUR FRUITS AND VEGGIES! They'll never do you wrong or do you harm. Always be willing to try new ones too, don't just stick to the same arsenal of healthy foods when the more variety you include, the more vitamins, minerals, and benefits you consume.
Sunday, March 9, 2014
Muscular Fitness & Aging
I was recently asked "is it harder to build muscle when you're older". The answer: Yes. Impossible? Of course not. As people age there are lots of things that happen in the body that makes everything a little bit harder and here is the breakdown. Unfortunately, as you age your muscles start to atrophy (shrink) and lose the ability to hypertrophy (get bigger) and the cause of this is not too well understood as far as researchers are concerned. What they do know, is that around 50 your strength begins to decrease by a certain percentage each year and this is inevitable, even if you've been lifting weights most of your life. The main reason muscles begin to atrophy is protein degradation; the proteins in your body are just not rebuilding and repairing muscle tissue as fast as they once were. As people age, they also have a harder time fighting the common cold or may come down with more serious ailments that cause them to be bed ridden for any amount of time and that will also greatly affect the ability to build muscle. Now for those of you who aren't yet out of your prime, it's never too late to start so don't feel like it will all be for wasted effort. Will you look like a VS model? No, because not only are they on crazy diets and air brushed, they are younger and looking like that is their career. Will you have more energy and feel better? Absolutely.
Now, everyone knows muscle burns more fat at rest, so even if you can't see the muscles you have, they are there, and they are doing something and you should work to build them, but at a safe and moderate pace. Also, never take cardio for granted! The heart is a muscle and working that even just a little can do wonders for anyone's health, young or old.
1. Nerves slow down.Your nerve endings and fibers start to fire more slowly as you begin to age. This means it might take you a second longer to think about how to do something because the neural pathway is no longer active. Muscle does have memory, but it's not immediate! A bicep curl or squat might not be second nature, even after a few weeks of exercising you might not have perfect form but exercising works those nerves and the brain, as well as the muscles.
2. Collagen levels decrease. Collagen is what keeps things looking smooth and tight. This is why anti-wrinkle creams have collagen in them. Collagen is found in the skin, and once lost there is only so much you can do to restore it. Start taking care of your skin NOW... avoid sunburns, use moisturizer, keep your muscles toned. Excess fat stretches the skin, and as you age your skin has less elasticity to bounce back after weight loss.
3. Muscle proteins decrease. The body just doesn't put as much work into building the muscle as much as simply repairing it. Still, repairing the small tears you create from strength training will help to hypertrophy the muscles a bit.
The bottom line is, building muscles takes a large commitment and aging is inevitable. But if you have realistic goals, there is no reason to not start, just know it might take a little more "sweat, blood and tears" motivation to get the results you want. Every body has a genetic "set point"; a weight and size it prefers to be. Of course the set point can be modified through diet and exercise, but usually where you hit your plateau is a good indicator.
My biggest suggestion; learn to love your body for what it can do, has done, and will do rather than hate it for what it cannot. Being healthy is always the ultimate goal, and health comes in all shapes and sizes.
Now, everyone knows muscle burns more fat at rest, so even if you can't see the muscles you have, they are there, and they are doing something and you should work to build them, but at a safe and moderate pace. Also, never take cardio for granted! The heart is a muscle and working that even just a little can do wonders for anyone's health, young or old.
1. Nerves slow down.Your nerve endings and fibers start to fire more slowly as you begin to age. This means it might take you a second longer to think about how to do something because the neural pathway is no longer active. Muscle does have memory, but it's not immediate! A bicep curl or squat might not be second nature, even after a few weeks of exercising you might not have perfect form but exercising works those nerves and the brain, as well as the muscles.
2. Collagen levels decrease. Collagen is what keeps things looking smooth and tight. This is why anti-wrinkle creams have collagen in them. Collagen is found in the skin, and once lost there is only so much you can do to restore it. Start taking care of your skin NOW... avoid sunburns, use moisturizer, keep your muscles toned. Excess fat stretches the skin, and as you age your skin has less elasticity to bounce back after weight loss.
3. Muscle proteins decrease. The body just doesn't put as much work into building the muscle as much as simply repairing it. Still, repairing the small tears you create from strength training will help to hypertrophy the muscles a bit.
The bottom line is, building muscles takes a large commitment and aging is inevitable. But if you have realistic goals, there is no reason to not start, just know it might take a little more "sweat, blood and tears" motivation to get the results you want. Every body has a genetic "set point"; a weight and size it prefers to be. Of course the set point can be modified through diet and exercise, but usually where you hit your plateau is a good indicator.
My biggest suggestion; learn to love your body for what it can do, has done, and will do rather than hate it for what it cannot. Being healthy is always the ultimate goal, and health comes in all shapes and sizes.
Wednesday, March 5, 2014
Budgeting Nutrition
I hear it a lot, "I can't afford to be healthy". I understand healthy foods can be expensive, gym memberships may not come cheap, and if you go vegetarian or organic you're looking at a whole different kind of expense. But do you know how much it costs a year for type II diabetes medication (Type II diabetes is often caused by obesity); you're paying for hospital care, a slew of medications you will be on daily, and then you have to pay for any of the nasty complications such as nerve damage and loss of vision to just name two! I did a little research, and you're looking at around $14,000 a year... that is more than a $1,000 a month! So, a decent gym membership might cost you around $30/ month, and the grocery bill might be around $500-$600 a month, depending on how many people you feed and what you eat... so that's only around let's say $700 a month. That's $300 you didn't have to spend on insulin medication and doctor appointments. And let's face facts, no matter what groceries you are buying, you're still buying them so it's not like that $600 a month would be money in your pocket. Put down the Ramen Noodles and hot dogs. What you put into your body matters! Still don't want to pay for a gym membership, read my Warm Weather Workouts blog; you don't need one! Move the couch or go to the playground, invest in a pair of dumb bells but get up and move! Contrary to popular belief, you do not need to hit the gym decked out in under armour... most of the time I'm there in shorts and an old tshirt. Even better, hit Marshalls; exercise equipment and clothes and shoes for cheap!
Back to the food problem... I know produce is expensive, and it goes bad quickly so lesson #1: Don't overbuy! Set up a weekly meal plan, and only buy what you're planning to eat. If frozen veggies are on sale, stock up. Frozen has less sodium than canned, and is therefore healthier, but fresh is ideal. If you run out, there is nothing that says you can't go back to the store for just a few things. Keep the fridge and pantry organized so you know exactly what you have, and keep things that go bad quickly towards the front.
Get Creative! Some foods, especially fruits, can still be used even after they are overly ripened. Bananas for instance are actually higher in cancer fighting agents when brown and freckled but if you're like me, you can't stand the mealy texture and strong banana taste. Throw them in a protein shake, or bake something that uses mashed bananas as the sugar. On my facebook page, ltip fitness, I have a recipe for apple oat muffins that uses bananas and they're delicious! Get on pinterest, tons of ideas! You can also use greens that are a day past what you want to eat in shakes. Try something new, if you don't like it, you were going to throw it out anyways. Consider starting a compost?
Know what to buy in bulk! Safeway is having a sale! Awesome, but don't buy 12 boxes of cereal. Stock up on things that freeze well, and what you have room to freeze. Bread products and meats freeze well. When I buy meat in bulk I pre-portion it in baggies, because who wants to take a chainsaw to 10 pounds of frozen chicken breasts when they only need 2 pounds? It's not good food safety either to thaw and refreeze foods over and over again either. Yes, I realize this is time consuming but it's worth it! If you're going to eat a lot of brown rice and things of the sort, be sure to keep only one container open at a time and keep it cool and dry. Other than that, you should plan to buy things on a more weekly basis.
Couponing! Sign up for the grocery store reward program too; it's free and it does pay off. Start checking out coupons too, but don't clip coupons for things you don't use unless you are interested in trying something new. Keep an eye on which stores are having which sales too. Not interested in couponing? Check out a local farmers market for your fresh foods. You can usually talk to the stand and get half of something for half of the price and you don't pay taxes, and it's usually cheaper, fresher, and more local than the grocery store. As a girl who works for a farm, at the farmer markets I have some advice; be nice! We have every right to say "Nope." but usually if a person asks nicely, we will happily oblige. Plus, being rude gets you nowhere and it's not good for your mental health!
So while you're still sitting here, arguing that you can buy the entire taco bell menu for under $10, save it for your doctor when you develop diabetes or metabolic disease. And sorry to burst your little gas bubble, but that kind of food will only keep you full for around an hour or so and then you need more... more food, more money. Healthy food that is nutrient dense will keep you full for longer. Being healthy is more fulfilling and cheaper in the long run. I lived on my own, I know groceries can be expensive but it's a necessary expense in your budget. Go to the grocery store, and avoid the filler aisles as much as you can and you can lose... weight that is! Do it for yourself and for your family.
Back to the food problem... I know produce is expensive, and it goes bad quickly so lesson #1: Don't overbuy! Set up a weekly meal plan, and only buy what you're planning to eat. If frozen veggies are on sale, stock up. Frozen has less sodium than canned, and is therefore healthier, but fresh is ideal. If you run out, there is nothing that says you can't go back to the store for just a few things. Keep the fridge and pantry organized so you know exactly what you have, and keep things that go bad quickly towards the front.
Get Creative! Some foods, especially fruits, can still be used even after they are overly ripened. Bananas for instance are actually higher in cancer fighting agents when brown and freckled but if you're like me, you can't stand the mealy texture and strong banana taste. Throw them in a protein shake, or bake something that uses mashed bananas as the sugar. On my facebook page, ltip fitness, I have a recipe for apple oat muffins that uses bananas and they're delicious! Get on pinterest, tons of ideas! You can also use greens that are a day past what you want to eat in shakes. Try something new, if you don't like it, you were going to throw it out anyways. Consider starting a compost?
Know what to buy in bulk! Safeway is having a sale! Awesome, but don't buy 12 boxes of cereal. Stock up on things that freeze well, and what you have room to freeze. Bread products and meats freeze well. When I buy meat in bulk I pre-portion it in baggies, because who wants to take a chainsaw to 10 pounds of frozen chicken breasts when they only need 2 pounds? It's not good food safety either to thaw and refreeze foods over and over again either. Yes, I realize this is time consuming but it's worth it! If you're going to eat a lot of brown rice and things of the sort, be sure to keep only one container open at a time and keep it cool and dry. Other than that, you should plan to buy things on a more weekly basis.
Couponing! Sign up for the grocery store reward program too; it's free and it does pay off. Start checking out coupons too, but don't clip coupons for things you don't use unless you are interested in trying something new. Keep an eye on which stores are having which sales too. Not interested in couponing? Check out a local farmers market for your fresh foods. You can usually talk to the stand and get half of something for half of the price and you don't pay taxes, and it's usually cheaper, fresher, and more local than the grocery store. As a girl who works for a farm, at the farmer markets I have some advice; be nice! We have every right to say "Nope." but usually if a person asks nicely, we will happily oblige. Plus, being rude gets you nowhere and it's not good for your mental health!
So while you're still sitting here, arguing that you can buy the entire taco bell menu for under $10, save it for your doctor when you develop diabetes or metabolic disease. And sorry to burst your little gas bubble, but that kind of food will only keep you full for around an hour or so and then you need more... more food, more money. Healthy food that is nutrient dense will keep you full for longer. Being healthy is more fulfilling and cheaper in the long run. I lived on my own, I know groceries can be expensive but it's a necessary expense in your budget. Go to the grocery store, and avoid the filler aisles as much as you can and you can lose... weight that is! Do it for yourself and for your family.
Friday, February 28, 2014
Warm Weather Workouts
Warmer weather is coming! ...Eventually. This has been a pretty brutal winter; cold, windy, lots of snow, rain, and ice. But spring will prevail, I promise! So get those walking shoes ready. Exercising outdoors has a lot of benefits; you get natural Vitamin D, it has been proven to boost your mood, and it's cardio! Let's be honest, the gym can become boring and stuffy. Spring is the perfect time to revamp your workout and add some outdoor hours to your weekly routine.
Things to do outside: walk, jog, run, hike, hit the playground, go exploring. All of it is free, and all of it is good for you. Nothing says you have to stay in your neighborhood or hit the closest track; go to a local park or beach, hit the trails, or even go downtown. I love warmer weather, because I can walk a mile before I start my day to boost my mood, torch some calories, and it doesn't take a long time but kickstarts my metabolism. Last spring I downloaded the Nike + running app and made a plan. I took a before picture, curious if walking was actually an effective way to lose weight; it definitely was! Not only did I love the app and wanted to push myself harder, I could see my progress not only in my physique but on the app as well. I could set goals such as walk 10 miles in 1 week, drop my mile time by a minute, etc.
See for yourself that walking and jogging can make a difference... I lost around 5 pounds and 10 inches, everything tightened up and I felt great. I'm generally a healthy eater, but during this particular semester I was barely making it into the gym due to my school and work schedule. I suck at running, but I really enjoy interval training that switches between a fast walk and a jog. My average mile time for just walking is around 13 minutes.
I'm a walk-jog fiend; I'll go for a walk first thing in the morning to warm up all my muscles and my metabolism and really get a wake up the way I like to (with fresh air and a sunrise and a few moments to myself) and usually again after dinner. I don't recommend jogging or running after dinner because then you're asking for a cramp, but a leisurely stroll is actually good for you and your digestion. Plus, an after dinner walk will help ward off that sluggish feeling you get after a large meal and give you a small energy boost to finish the dishes with! It'll also help you sleep better that night. I still usually couple this with a gym routine, but instead of spending a boring 30 minutes on the treadmill, I can just do a quick warm up and get right to strength training. On cardio only days, I'll usually go for a longer than average walk-jog or I'll try and explore a new place; different environments have different benefits.
Walking on the beach (I prefer barefoot) works different muscles than walking on the road, or hiking in the woods. Switching up the scenery will also keep it fun and force yourself to push yourself farther. If you're going to be out while it's dark be sure to wear clothes that early morning commuters can see! Always have your cell phone but keep music low so you can hear what's going on around you. Stick to places you know are safe, and always let someone know where you are if you're going out alone. The great thing about exercising outdoors though is your whole family can join you... and I highly recommend that! If you have younger children, utilize the park and it's a win win. You can do sit to stands on benches, use those shoulders and do the monkey bars, but also hop on the swings and remember what it was like to be carefree. Mental health is an important as physical health. Afraid you will look ridiculous? Who cares!Get out there and do what's best for you!
Love the Burn!
Things to do outside: walk, jog, run, hike, hit the playground, go exploring. All of it is free, and all of it is good for you. Nothing says you have to stay in your neighborhood or hit the closest track; go to a local park or beach, hit the trails, or even go downtown. I love warmer weather, because I can walk a mile before I start my day to boost my mood, torch some calories, and it doesn't take a long time but kickstarts my metabolism. Last spring I downloaded the Nike + running app and made a plan. I took a before picture, curious if walking was actually an effective way to lose weight; it definitely was! Not only did I love the app and wanted to push myself harder, I could see my progress not only in my physique but on the app as well. I could set goals such as walk 10 miles in 1 week, drop my mile time by a minute, etc.
See for yourself that walking and jogging can make a difference... I lost around 5 pounds and 10 inches, everything tightened up and I felt great. I'm generally a healthy eater, but during this particular semester I was barely making it into the gym due to my school and work schedule. I suck at running, but I really enjoy interval training that switches between a fast walk and a jog. My average mile time for just walking is around 13 minutes.
 | |
| Before and After picture: Just one month of walking! |
I'm a walk-jog fiend; I'll go for a walk first thing in the morning to warm up all my muscles and my metabolism and really get a wake up the way I like to (with fresh air and a sunrise and a few moments to myself) and usually again after dinner. I don't recommend jogging or running after dinner because then you're asking for a cramp, but a leisurely stroll is actually good for you and your digestion. Plus, an after dinner walk will help ward off that sluggish feeling you get after a large meal and give you a small energy boost to finish the dishes with! It'll also help you sleep better that night. I still usually couple this with a gym routine, but instead of spending a boring 30 minutes on the treadmill, I can just do a quick warm up and get right to strength training. On cardio only days, I'll usually go for a longer than average walk-jog or I'll try and explore a new place; different environments have different benefits.
Walking on the beach (I prefer barefoot) works different muscles than walking on the road, or hiking in the woods. Switching up the scenery will also keep it fun and force yourself to push yourself farther. If you're going to be out while it's dark be sure to wear clothes that early morning commuters can see! Always have your cell phone but keep music low so you can hear what's going on around you. Stick to places you know are safe, and always let someone know where you are if you're going out alone. The great thing about exercising outdoors though is your whole family can join you... and I highly recommend that! If you have younger children, utilize the park and it's a win win. You can do sit to stands on benches, use those shoulders and do the monkey bars, but also hop on the swings and remember what it was like to be carefree. Mental health is an important as physical health. Afraid you will look ridiculous? Who cares!Get out there and do what's best for you!
Love the Burn!
Sunday, February 23, 2014
Common "Healthy" Misconceptions
When the urge hits to get healthy, by all means, follow it! But please, don't fall into these "health" traps or let these wrong ideas wiggle into your mind! Being healthy is a science and it's not always easy to understand, but have no fear, I am here! I hear everything in my profession, and here are some of the most common misconceptions I hear, and want to clear up. Anytime you decide to start a new routine, talk to a health professional for at least some guidance if you want to be the most successful.
1. Fitness magazines can't steer me wrong.
WRONG! Please, don't go to the magazine aisle and stock up on every fitness magazine you can get your hands on. While we are in that aisle, stay away from all the diet books too, especially if you are new to the health scene.The problem with fitness and health magazines is that they are rarely authored or edited or even fact checked by people who are in the health industry with PhD's and Masters degrees. These magazines are written by journalists who may or may not have any more expertise than those who write for Cosmo and Vogue. Every now and then they are an easy read, but don't believe everything you read unless it is from a peer reviewed health journal (which doesn't have pictures of models). Just today I was skimming one waiting to check out at the grocery store and I come across a page that tells people in order to speed up their workout and burn more calories that they can skip the 5-10 minutes for a cool down and stretching. This magazine then went on to claim that a thorough cool down and stretching doesn't really prevent injuries or reduce sore muscles so why do it? In my major (Exercise Science) we do a lot of research, and a lot of research has shown that a cool down DOES prevent injuries to a high enough extent that ACSM (American College of Sports Medicine-- the gold standard as far as information in the fitness world goes) recommends a cool down and stretch. Are you wasting those 5-10 minutes to cool down when you could be burning calories? I suppose, but tell me how easy it is to go for a run or do push ups when you injure yourself.
If you want to flip through for some motivation or maybe a new recipe to try, go for it, but don't take everything they say as true. You're probably reading this blog, and thinking "why should I believe you then?" Well, not only have I been working in the fitness industry for over 3 years but I have my associates degree in Health, Wellness, and Exercise Studies and am currently working on my bachelors in Exercise Science... I have access to countless peer reviewed research articles, textbooks, and teachers at my disposal. If I'm not sure of something, I always do my fact checking before I write and post it!
2. Carbs are bad.
Carbs are NOT the enemy. Carbohydrates are a major macronutrient, and one your body needs more of than fats and protein. The brain will ONLY use glucose (which is a carb) to function, so no carbs= no glucose = no brain power. Carbs also give the rest of the body energy. All macronutrients are important, and none should be considered bad or ever be too restricted. You want to shoot for around 40- 50% of your total calories to come from carbs. If you need more information about this, you can read my blog Personalized Macronutrient Needs!
3. Low fat and 0 calorie foods are the best.
Again, nope. These foods are pumped full of chemicals so that they still have flavor, but no calories or fat. Fat is a necessary part of the diet. 0 calorie foods and drinks (diet soda) are the devil. Have you ever wondered how it's 0 calories? Well, your body cannot digest the chemicals so they can't be broken down and absorbed so you don't get any calories from the product. Nothing about that is good for your body! Want something high in fat or calories... everything in moderation! I would prefer you to drink a glass of soda than drink an entire diet soda if you're dead set on having soda. Stop putting chemicals your body can't recognize into your body; many of these are proven carcinogens (cancer causing chemicals) and contain free radicals.
4. It's too expensive to be healthy.
I understand your grocery bill might increase when you start buying more produce and healthier foods, but in the long run it's cheaper. The cost of diabetes medication is sky rocketing, health insurance is getting more costly, and doctors are pushing drugs for everything; drugs cost money. A trip through the drive through might be cheaper at first glance, but what about when you're hungry again two hours later? Eating a healthy, balanced diet helps keep you full and satisfied, and keeps your body working the way it's meant to. Check out the local farmers markets and start clipping coupons. Make sure you have a weekly meal plan to cut down on wasted food and try new recipes... I didn't want to throw away a bunch of bananas but they had become overly ripened so I found a recipe for banana oat muffins where the bananas were a substitute for the sugar- healthy and delicious!
No one says you have to join the top gym, or even any gym, to get healthy. You can walk around your neighborhood or at a track or park close by. You can use hand weights and do body weight exercises in your own house. You can often join a gym for fairly cheap though and if you use it, it'll be worth the money you spend. Many insurance companies will reimburse your gym membership also, it's worth looking into!
5. I don't need to strength train.
Everyone needs to strength train. Women, men, young, old. By young, I mean adolescents... don't try and make your 9 year old start lifting weights. Younger children need to be active, but in a way that only uses their own body weight; you don't want to stress the growth plates and growing bones. Women, you will not bulk... if you don't believe me, read Toning vs. Bulking for all the background research and information. Strength training just twice a week will help keep your muscles and bones healthy.
6. Fat becomes muscle and muscle can become fat.
These are two completely different things. They are made of different components, and cannot morph into one another. Fat cells can be made smaller or larger, and muscle cells can atrophy or dystrophy (grow or shrink). Fat cells though cannot morph into muscle cells and vice versa. You have a set number of muscle cells that can increase or decrease in diameter. Fat cells can be created and can grow or shrink. It's still pretty controversial whether you can actually destroy fat cells or not without surgery.
I hope this helped to clear up any misconceptions you may have had. Being healthy is a lifestyle, not a fad and while it takes work, I promise you it is worth it!
Love the Burn!
1. Fitness magazines can't steer me wrong.
WRONG! Please, don't go to the magazine aisle and stock up on every fitness magazine you can get your hands on. While we are in that aisle, stay away from all the diet books too, especially if you are new to the health scene.The problem with fitness and health magazines is that they are rarely authored or edited or even fact checked by people who are in the health industry with PhD's and Masters degrees. These magazines are written by journalists who may or may not have any more expertise than those who write for Cosmo and Vogue. Every now and then they are an easy read, but don't believe everything you read unless it is from a peer reviewed health journal (which doesn't have pictures of models). Just today I was skimming one waiting to check out at the grocery store and I come across a page that tells people in order to speed up their workout and burn more calories that they can skip the 5-10 minutes for a cool down and stretching. This magazine then went on to claim that a thorough cool down and stretching doesn't really prevent injuries or reduce sore muscles so why do it? In my major (Exercise Science) we do a lot of research, and a lot of research has shown that a cool down DOES prevent injuries to a high enough extent that ACSM (American College of Sports Medicine-- the gold standard as far as information in the fitness world goes) recommends a cool down and stretch. Are you wasting those 5-10 minutes to cool down when you could be burning calories? I suppose, but tell me how easy it is to go for a run or do push ups when you injure yourself.
If you want to flip through for some motivation or maybe a new recipe to try, go for it, but don't take everything they say as true. You're probably reading this blog, and thinking "why should I believe you then?" Well, not only have I been working in the fitness industry for over 3 years but I have my associates degree in Health, Wellness, and Exercise Studies and am currently working on my bachelors in Exercise Science... I have access to countless peer reviewed research articles, textbooks, and teachers at my disposal. If I'm not sure of something, I always do my fact checking before I write and post it!
2. Carbs are bad.
Carbs are NOT the enemy. Carbohydrates are a major macronutrient, and one your body needs more of than fats and protein. The brain will ONLY use glucose (which is a carb) to function, so no carbs= no glucose = no brain power. Carbs also give the rest of the body energy. All macronutrients are important, and none should be considered bad or ever be too restricted. You want to shoot for around 40- 50% of your total calories to come from carbs. If you need more information about this, you can read my blog Personalized Macronutrient Needs!
3. Low fat and 0 calorie foods are the best.
Again, nope. These foods are pumped full of chemicals so that they still have flavor, but no calories or fat. Fat is a necessary part of the diet. 0 calorie foods and drinks (diet soda) are the devil. Have you ever wondered how it's 0 calories? Well, your body cannot digest the chemicals so they can't be broken down and absorbed so you don't get any calories from the product. Nothing about that is good for your body! Want something high in fat or calories... everything in moderation! I would prefer you to drink a glass of soda than drink an entire diet soda if you're dead set on having soda. Stop putting chemicals your body can't recognize into your body; many of these are proven carcinogens (cancer causing chemicals) and contain free radicals.
4. It's too expensive to be healthy.
I understand your grocery bill might increase when you start buying more produce and healthier foods, but in the long run it's cheaper. The cost of diabetes medication is sky rocketing, health insurance is getting more costly, and doctors are pushing drugs for everything; drugs cost money. A trip through the drive through might be cheaper at first glance, but what about when you're hungry again two hours later? Eating a healthy, balanced diet helps keep you full and satisfied, and keeps your body working the way it's meant to. Check out the local farmers markets and start clipping coupons. Make sure you have a weekly meal plan to cut down on wasted food and try new recipes... I didn't want to throw away a bunch of bananas but they had become overly ripened so I found a recipe for banana oat muffins where the bananas were a substitute for the sugar- healthy and delicious!
No one says you have to join the top gym, or even any gym, to get healthy. You can walk around your neighborhood or at a track or park close by. You can use hand weights and do body weight exercises in your own house. You can often join a gym for fairly cheap though and if you use it, it'll be worth the money you spend. Many insurance companies will reimburse your gym membership also, it's worth looking into!
5. I don't need to strength train.
Everyone needs to strength train. Women, men, young, old. By young, I mean adolescents... don't try and make your 9 year old start lifting weights. Younger children need to be active, but in a way that only uses their own body weight; you don't want to stress the growth plates and growing bones. Women, you will not bulk... if you don't believe me, read Toning vs. Bulking for all the background research and information. Strength training just twice a week will help keep your muscles and bones healthy.
6. Fat becomes muscle and muscle can become fat.
These are two completely different things. They are made of different components, and cannot morph into one another. Fat cells can be made smaller or larger, and muscle cells can atrophy or dystrophy (grow or shrink). Fat cells though cannot morph into muscle cells and vice versa. You have a set number of muscle cells that can increase or decrease in diameter. Fat cells can be created and can grow or shrink. It's still pretty controversial whether you can actually destroy fat cells or not without surgery.
I hope this helped to clear up any misconceptions you may have had. Being healthy is a lifestyle, not a fad and while it takes work, I promise you it is worth it!
Love the Burn!
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