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Don't Be Fooled by One Little Tool!

Many of us have a love-hate relationship with our scale.  It can be a great ego booster when we interpret its numerical feedback as successful or can be crushing if we choose to believe the number it gives us translates into failure.  Either way- your scale is just a tool, one of many, to help you get an idea of your body's current state- there is nothing more to it that that.  A scale doesn't give you your body composition, take into account your normal, daily hormonal fluctuations, your diet/hydration level, or your exercise routine.  

Consider this; each gram of glycogen (which is a stored form of sugar used for muscular action) holds about 3-4 grams of water. Water weight does not equal fat weight! You can deplete your carbs (the dietary source of glycogen) for a few days or even a week to deplete your muscles of that stored glycogen (and also water they store) and be mistaken in thinking you've lost body fat. Know that when you engage in carb depletion, you are actually starving your muscles of the glycogen needed to keep them fueled and full.  If you step on the scale- sure your weight will decrease and your muscles will be flat and starved.  A scale will never tell you this- it will simply give you a numerical read out.  There are times when carb depletion has its function- but for the normal, day-to-day health conscious eater, long term, daily carb depletion is simply hazardous to your health and can actually serve to slow down your metabolism over the long term.  I fully recommend being carb and sugar conscious and always opt for unrefined, unprocessed carbs, but carbs do have an essential, necessary place in your daily diet!

If you are a scale junkie and just can't give up some sort of daily feedback on your body- consider using a tape measure to measure yourself in key areas such as your hips, waist, abdomen, chest, shoulders, and thighs.  Another option is to set aside a pair of jeans or an article of clothing and determine how it is fitting you.  The scale WILL fluctuate daily and to expect otherwise is unrealistic- you are human, a living thing with complex body systems that are constantly reacting to environmental stimuli.  Let the scale be what it is- just one tool of many that can give you one area of feedback in a very "big picture" package.  

 

Getting the Most from Your Store Bought Spaghetti Sauce!

Even whole grain pasta can be a calorie pit on a healthy eating plan if you are not mindful of portion size, but certainly it can be a great source of fiber and unrefined carbohydrate to fuel your body.  Knowing that 1 serving of pasta is only about 1/2 cup cooked, how do you add some bulk to your meal without overdoing?  Another point of concern can be spaghetti sauces that have so much sodium and sugar- is there a way to get more for your buck when it comes to sauce? 

YES!

You can get the most out of your spaghetti sauce and almost double the volume you get while at the same time increasing nutrient density by adding in protein, fiber, and other nutrient with minimal fat and calories.  Simply take your favorite, low sodium spaghetti sauce and put it in the blender, then add 1 block of silken tofu and 4 cups of frozen mixed veggies.  Simply blend them to the desired texture (chuncky or smooth) As these items are VERY low in sodium you can easily add these in and get more from your pasta sauce without losing any flavor. The creaminess of the tofu also can replace the need to use cheese or creams.

You can also opt for shredded zucchini, spaghetti squash, or shirataki noodes rather than conventional pasta.  Either way- this delicious sauce can give both a bang for your buck by making your pasta sauce go twice as far and give a nutrient boost!

 

 

Finding a Balance with Dieting and Contest Prep

Without a doubt, the hardest part of training for my first figure competition is figuring out the right diet.  My biggest challenge has been transitioning from being a vegetarian, carb-heavy cardio junkie into a lean, muscular figure competitor.  Although I'm still 8 weeks out from show, I have learned that there is no one size fits all contest prep diet since I hear new methods almost daily...  What I am learning along the way, however, is what works for me.  I've had several people ask me what I'm eating, and while I don't claim any magic diet plan for anyone, I do know that starvation and carb depletion are not sustainable for me- tried and had a serious crash and burn that I'm still recovering from.  

My baseline daily calorie goal at 125 lb., 5'6-1/2", and 14% body fat is about 1,300 calories per day based on my activity level- on days where I teach Zumba Fitness classes, I may range upwards of 1,700.  My current weight loss goal is 1 pound per week for the next 7 weeks.  My basic macro-nutrient breakdown for contest prep is 30% carbs/45% protein/25% fats, which is roughtly 146g protein, 36g fat, and 98 carbs- give or take a few in either direction.  I eat 6 small meals a day spaced out at about 3 hour intervals starting at 6am and finishing at 8pm.  Currently I train 6 days a week- between 1-2 hours a day.  Here is a sample of a day's worth of meals.

6am- PureTrim Wellness Shake with 3 cups of dark green leafy greens

9am- 1 scoop Vega Performance Protein mixed with 8 oz. almond milk

12pm- 5 oz. baked tilapia fillet & 6 asparagus spears seasoned with balsamic vinegar & 3 orange essense prunes

3pm- PureTrim Wellness Shake 

6pm- 4 egg whites with dark green veggies & 1/2 sweet potato & 3 almonds

8pm- PureTrim Truffle & Hot tea

***Water Intake: 1-1.5 gallons per day***

Here is another sample of approx. 4 days of meals:

 

I think it goes without saying that with serious contest prep there is no consumption of soda, alcohol, fast food, processed foods, refined flours & sugars, creams, butters, and/or sweets; but even while refraining from such foods, it can be difficult to find the right balance for reducing body fat while giving your muscles enough nourishment to grow and repair while having enough energy to go about your daily life.

 

While I'm certainly not an expert, what I do know is that long-term carb depletion is not a workable plan for me.  I can certainly, easily keep my carbs under 100g per day, but until the last 2 weeks of contest preparation, dipping below 50 carbs per day leaves me sickly, tired, irritable, and weak during my workouts.  When it comes to choosing carbs, I opt for my PureTrim meal replacement shakes, oatmeal, sweet potatoes, brown rice, whole wheat pitas, sprouted grain breads, broccoli, cauliflower, asparagus, spinach, collard greens, blueberries, blackberries, strawberries, dried prunes, and dried apricots.  I limit my servings of fruit to no more than 2-3 per day on 3-4 days a week to ensure I keep my sugar intake at an appropriate level.  I also try to ensure that any fruit is consumed with some protein to keep blood sugar levels in check.

One thing is for sure about contest prep- and that is there is not a ton of variety, which is why it becomes key to identify foods you can commit to sticking with EVERY DAY for weeks at a time and have them ready, standing by AT ALL TIMES!!  Consistency and routine are also critical- skipping meals and workouts simply is not an option- schedule and plan what you must accomplish and get it done.  Planning and meal prep often determine the difference between a successful training day and falling off the wagon and back tracking in your progress.  

On a personal note, daily prayer, looking at my competition suits, and reading motivational material helps keep me on track.  There are thousands of successful, inspirational figure and fitness competitors online that give free motivational information and inspire you to keep going.  While your fitness journey is ultimately your own responsibility, never forget there are others that have worked so hard to pave the way, learn through trial and error, and one of the most important things you can do is never give up and remain teachable.  There is always something to learn and growth to be achieved.  Best of luck to all those out there that are currently prepping for competition and those simply looking to improve their overall health and wellness- it is 100% worth it!! 

Too much of a good thing? The Scoop on Fruit & Weight Loss Plateaus!

Many people have asked me if fruit can contribute to weight gain or if too much fruit is a bad thing.  The short answer is yes; eating too much of anything will cause weight gain or prevent weight loss- fruit is no exception. Fruits and vegetables, which are higher in water and fiber and lower in calories than other foods, are less likely to cause weight gain or prevent weight loss, as you would have to eat much larger portions to consume too many calories. However, fruit has almost three times the calories per serving as non-starchy vegetables such as broccoli, spinach, and asparagus, so it is easier to consume too many fruit calories, which can interfere with weight loss, especially if you are battling to loose those last 5-15 pounds or have hit a pleateau.  Let's face it, it is easy to over-indulge on fruit for several reasons; it is sweet, it tastes good, and because so many people in our culture consume little to no fresh fruit and it is touted with many health benefits; we often think if a little is good, then more must be best.  Eating fruit daily can be great for your health, but just like anything, too much can be counter-productive to your weight loss plans.  Many people on weight loss meal plans, think of fruit as a "free food", meaning they can have unlimited quantities without measurable impact on weight loss, and are unknowingly consuming up to 250-500 extra calories a day, which could prevent them from losing one pound of fat every two weeks- this becomes critical when you are battling the dreaded plateaus that happen to all of us!  Consider limiting your fruit servings to a maximum of three per day to break through your weight loss plateau, while at the same time increasing your intake of non-starchy vegetables to combat hunger.  For example, if you have hit a weight loss plateau and your routine is a morning snack of 2 cups mixed fruit salad, try 1/2 cup of strawberries on a bed of spinach with just a dash of balsamic vinegar.   Also, be sure that your serving sizes are correct, and that you are not eating even more than you realize. One serving of fruit is roughly equal to approximately ½ cup, but serving sizes vary.   In addition, for weight loss, try to stick with fresh or frozen fruit only. Skip the dried fruit, fruit cups and fruit juice, all of which are higher in calories or lower in fiber and easier to over-consume. Regarding sugar, while the sugar in fruit, known as fructose, is healthier than refined sugar or high fructose corn syrup, it still contains the same number of calories per serving (4 calories per gram) so again, it cannot be consumed in unlimited quantities if you are watching your weight.

That brings us to the the glycemic index.  This is an often referred to scale in weight loss, but often misunderstood. The Glycemic Index (GI) is a numerical scale used to indicate how fast and how high a particular food can raise our blood glucose (blood sugar) level. A food with a low GI will typically prompt a moderate rise in blood glucose, while a food with a high GI may cause our blood glucose level to increase above the optimal level. An awareness of foods' Glycemic Index can help you control your blood sugar levels, and by doing so, may help you prevent heart disease, improve cholesterol levels, prevent insulin resistance and type-2 diabetes, prevent certain cancers, and achieve or maintain a healthy weight.

A substantial amount of research suggests a low GI diet provides significant health benefits. So, it's worth taking a look at the basic principles of a low GI way of eating. The value can vary slightly from person to person and from one type or brand of food and another. Despite this slight variation the index provide a good guide to which foods you should be eating and which foods to avoid. Your body performs best when your blood sugar is kept relatively constant. If your blood sugar drops too low, you become lethargic and/or experience increased hunger. And if it goes too high, your brain signals your pancreas to secrete more insulin. Insulin brings your blood sugar back down, but primarily by converting the excess sugar to stored fat. Also, the greater the rate of increase in your blood sugar, the more chance that your body will release an excess amount of insulin, and drive your blood sugar back down too low.Therefore, when you eat foods that cause a large and rapid glycemic response, you may feel an initial elevation in energy and mood as your blood sugar rises, but this is followed by a cycle of increased fat storage, lethargy, and more hunger- sometimes referred to the sugar high and sugar crash!  This often leads to a condition called metabolic syndrome.  Although increased fat storage may sound bad enough, individuals with diabetes (diabetes mellitus, types 1 and 2) have an even worse problem. Their bodies inability to secrete or process insulin causes their blood sugar to rise too high, leading to a host of additional medical problems.The theory behind the Glycemic Index is simply to minimize insulin-related problems by identifying and avoiding foods that have the greatest effect on your blood sugar. There are times, however, when high glyceic index foods are diserable.  For example, for non-diabetics, after strenuous physical activity (such as distance running, swimming, or prolonged cardiovascualr exercise), insulin also helps move glucose into muscle cells, where it aids tissue repair. Because of this, some coaches and physical trainers recommend high-GI foods (such as sports drinks) immediately after exercise to speed recovery.

 The glycemic index range is as follows:

 Low GI = 55 or less Medium GI = 56 - 69 High GI = 70 or more

 Glycemic index levels range from 0 to 100. Pure sugar has a glycemic index of 100, while water has a glycemic index of 0. A glycemic index over 70 is considered high, while foods from 56 to 69 have a medium glycemic index. In general, those following a GI diet try to eat a majority of foods with a glycemic index under 55. This prevents dramatic fluctuations in blood sugar levels following a meal. So let's look at some fruits and how they rank on the gylcemic index scale.  Remember, this score is for one serving of each given fruit:

Food             Cherries, 20 medium	GI Value 22
Grapefruit, 1 whole	25
Prunes, pitted 4 medium	29
Apricots, dried, 8 halves Blackberries, 1 cup	30 32
Apple (medium size)	38
Peach, canned in juice	38
Pear, fresh (small)	38
Plums, 3 medium	39
Strawberries & Raspberries, 1 cup	40
Orange, Navel (medium)	42
Peach, fresh (1 large)	42
Pear, canned	43
Grapes, 25 small	46
Mango, 1/2 cup	51
Banana, 1 small	52
Fruit Cocktail, 1/2 cup	55
Papaya, 1-1/2 cup	56
Raisins, 3 TBSP	56
Apricots, fresh, 4 medium	57
Kiwi, just ripened, 2 medium	58
Figs, dried, 2 medium	61
Apricots, canned	64
Cantaloupe	65
Pineapple, fresh, 1/2 cup	66
Watermelon, 1/20 melon	72
Dates, dried, 4 medium	103

 

Eating fresh fruit is certainly an important part of any healthy meal plan as fresh fruits are rich in fiber, antioxidants, vitamins, minerals, and many other important health boosting components.  They do have a place in your weight loss plan, but they can be a significant contributor of sugar and calories if you treating them as a "free food" that can be consume in unlimited quantities.

Getting to the CORE of ABsolutely fABulous ABS!

I don't know about you, but I tend to be turned off by marketing slogans in the fitness and nutrition industry that tout a "secret" to shaping a body part or quickly shedding weight.  Nutritional and exercise sciences are not mysticism or guesswork- just ask anyone who has spent extensive time and money getting an education in these areas or spent countless hours training and eating right to achieve a desired look.  There are literally countless studies on anatomy, exercise physiology, and food science.  It really is very simple- eat right and exercise regularly.  Motivation is the biggest variable- how bad do you want the change....no matter how much information you have you have to USE IT DAILY (yes, even on weekends) to get results.  

 I believe, as a wellness professional, that the most powerful tool someone can have about their exercise plan is knowledge of WHY and HOW to do something.  I find knowledge motivating because it allows me to set realistic goals for myself.  I know I will someday have the body I truly desire, but in order to create a road-map to success, I need to know all the stops along the way.  If you know how a training program works and why it works- then you can apply that knowledge and get the results you want instead of floating adrift in a sea of misinformation.  One area that seems to get people interested right away is achieving firm, toned abs.  Just about every woman I know wants "flat abs". Getting that flat ab 6-pack takes time, work, and a GOOD, CLEAN DIET.  It is achievable, so here are some things you need to know.

First, before we even talk about the 4 muscle groups, let's talk about things that may impact the way your abs look naturally.  Your sex and physical framework can impact how you need to train.  Typically women have higher body fat percentages than men, due to the fact that they are biologically designed to carry and nourish a developing fetus and then a newborn baby.  From an anatomical standpoint, this often means a woman's pelvis is tilted a little more forward than a man's so that during pregnancy there is less pressure on the organs.  This natural forward tilt can give the slight impression of a pot belly that is less common in men.  Women oftern curse this anterior tilt, but really, it is just part of being a woman and being designed to carry children- just accept it as one of the beautiful shapes of a woman's body!  Other factors affecting the shape of your belly are genetic predispositions, age, lifestyle habits (exercise and diet), number of pregnancies, and abdominal surgeries.  It is important to have realistic goals for your abdominal area before you start your exercise and diet plan.

OK- now the muscles. Let's look at the rectus abdominus- most commonly know as the "six pack" muscle.  It runs vertically from the sternum to the pubic bone.  When it is developed and strengthened, the sections of the muscle create that desired "six pack" appearance- in some cases, depending on your body an "eight-pack" look may form, but really that is just your personal body make-up.  Its function is to flex the spine and stabilize the pelvis as you walk.  The rectus abdominus is the most superficial muscle of the abs, meaning that it is closest to the surface so any extra layer of fat you may be carrying can easily hide the definition.  Additionally, if you build and strengthen this muscle but are carrying a lot of excess belly fat, your abs can actually appear to protrude more since the muscle is getting bigger and stronger and just lifting up the layer of fat covering it.  Some good exercise for the rectus abdominus are:

• Crunch (short, neutral, and long)
• Captain's Chair leg raises
• Bicycle crunch
• Double crunch
• Reverse crunch
• Diamond crunch
• V-Sit Leg extension and pull-in
• Scissors & Flutter Kicks
• Recommended Group X Class: pilates, yoga, and core strengtheing focused class

 

 

The transversus abdominis is something of an unsung hero when it comes to abs, but it is so important to getting that "flat" look that so many people crave.  When this muscle is toned and strengthened, it acts as a natural girdle to flatten the abdomen and support the lower back.  It runs horizontally around your midsection and is the deepest of all the abdominal muscles.  This muscle functions to stabilize the pelvis and maintain the natural curve in the lower back.  This impacts your posture when in motion and at rest and a strong transversus abdominis will help you control movements you are performing- both when isolating the abs and doing other exercise like deep weight bearing squats.  Effective isolation exercise for the transverse abdominus are: 

• Pelvic Tilts
• Crunch and Dip
• Ball Transfers
• Reverse Crunch
• Straight Leg Lowering
• Crunch with Leg Extension
• Planks
• Recommended Group X Class: Pilates or any other core strengthening class

 

The internal and external obliques are found on the sides of the core area and have numerous functions.  They serve to rotate the trunk of the body and laterally flex.  They assist in flexing the spine and compressing the abdomen.  They are the "middle layer" of the abdominals- situated below the rectus abdominus, but on top of the transversus abdominis.  Toning the strengthing the obliques will start to give you the desired v-cut shape near the pelvic bone and help draw in the sides of the waist.  Some sample exercise for the obliques are:

• Side crunch
• Bicycle crunch
• Side twist
• Side plank
• Twisting side plank
• Recommended Group X Class: Pilates or any other core strengthing class

 

 

 

 

Although technically not an abdominal muscle, the erector spinae (the muscle involved in spinal extension) runs the length of your spine and can give you greater overall core support.  The abs and erector spinae are opposing muscle groups (like biceps and triceps), so you need to strengthen both to truly get a strong, firm, stable core.  You will need a strong erector spinae in order to perform advanced abdominal training moves and vice versa.  Some exercises for strengthing your erector spinae are:

• Superman holds
• Back extension
• Back extension with reach
• Recommended Group X Class: Pilates, Ballet Barre, or any other core strengthing class.

Like any muscle group, the core muscles require about 24-48 hours recovery time between hard workouts, depending on the intensity level.  Since the abdominals are primarily endurance muscles, they recovery fairly quickly so a good rue of thumb is thoroughly working the abdominals 3-4 days a week, non-consecutively.  Here are some other quick things to consider

• If your abs are toned but you have excess belly fat: Add 30 minutes of lower to moderate intensity cardio most days of the week to burn calories and reduce fat.  Also evaluate your diet and eliminate processed foods and carefully look at your intake of high fat foods and fast release(simple or refined) sugars/carbs.
• If you do not have excess belly fat but lack of muscle: Concentrate on strengthening your abdominal muscles by training them every 2-3 days with a full abdominal workout.  
• If you have both excess belly fat and lack of muscle: Step up both fat burning cardio and abdominal strengthening routines as well as re-evaluating your dietary choices.

Good nutrition plays a key role in whether those abs you have been working so hard to sculpt will show through.  You can carry excess belly fat and have an incredibly strong core.  Many people who work out hard in the gym and train their abdominals several times a week are well on their way to the coveted six-pack or may already have it, but it is their dietary choices that keep that elusive, subtle six-pack from popping out.  The rectus abdominus is very easily veiled by even a thin excess layer of belly fat.  When it comes to getting midriff ready abdominals, if your diet is poor, your progress will be extremely slow, no matter how hard you’re working. The good news, is that it is not all about the scale-but rather body fat percentage. Some might have weight to lose, others might be toning- which will be reflected by a body fat percentage reading and not on the scale. Regardless of your starting point, the advice is the same across the board: a controlled diet high in whole grains (>3grams fiber per serving), lean protein (>5 grams per serving), fruits and vegetables and other nutrient dense, non-processed foods that create a calorie deficit will get you to your goal more quickly.

So, as you begin or continue your journey to flatter, more toned abs remember that patience and consistency are the keys to success.  Train hard, eat clean and be consistent.  I suggest setting a goal of 12 weeks (or even 60 days).  Commit to eating clean (no fast food, no smoking, very little soda & alcohol, if any), doing moderate cardio (at least 30 minutes a day--keep your HR just into your cardio training zone- about 55-60% maximal), and doing a full abdominal workout at least 3 days a week.  I can tell you from personal experience- IT WORKS!  

Lift Your Way to Stronger Bones

If you are a 30-something gal like me, no doubt when you go in for your well-woman exam each year your doctor suggests a calcium supplement or asks what you are currently using to add calcium into your diet for bone health.  In the nutrition community, there are split camps about just how beneficial cow's milk and dairy products are to bone health (not to mention overall health)- personally I follow the school of thought that favors plant based sources of calcium over dairy...but no matter what side of the line you are on about dietary sources of calcium and bone health, one way to improve bone health seems to be widely accepted on both side of the debate.  Weight bearing exercise can strengthen your bones and improve your bone health.

Let's have a look at why this is true.  Bones are similar to muscles in that they become bigger and stronger when they are in use.  If you stop using them on a regular basis, they get weaker and atrophy away.  Just like muscles, when bones are supporting weight, they get a little stronger.  First lets have a look at your muscles.  When you go into the gym and lift weight or engage in resistance training exercises, those working muscles develop tiny little micro-tears as they are pushed to fatigue and failure.  The body repairs these micro-tears by creating new muscle tissue in addition to what we have- this is why muscles get bigger as we continue to train and increase the load we are able to bear.  Bones work much the same way since when they bear weight, they develop microscopic weak spots induced by the strain of tendons and ligaments as well as other connective tissues as we bear weight through a full range of motion.  The weak spots are recognized by the body's internal repair system and signals the release of osteoclasts and ostelblasts.  These two amazing chemicals dissolve away the damaged bone and then create new bone.  Essentially, by engaging in weight bearing exercise that challenges the muscle, you give your bones a reason to thrive and get stronger.  It it really goes with the old saying- use it or lose it!  

When muscles and bones are not subjected to regular weight bearing exercise, very little new bone is created because the body triggers no stimulus requiring response.  Old bone slowly gets weaker and eventually becomes more prone to fracture.  Most bone building occurs as the body reacts to dynamic strain- meaning strain from motion and movement rather than static strain, which is strain without movement.  Even walking briskly is enough muscular strain to stimulate the generation of new bone.  Better yet- walking on an incline, hiking, or trail hiking carrying a backpack will increase the stimulus response of the muscles and consequently the bone development.

The more healthy, dynamic strain you put on your muscles, the stronger your bones can become.  So next time you are at the gym and staring at those dumbbells, think about the health of your muscles and bones and just go for it!  

The Truth Behind the Glutes!

It was in the wee hours of Saturday morning this past week....3:00am or so that I found myself wide awake and not able to get back to sleep.  Not a common occurrence, but John had duty the night before and when he's away my normal sleep cycle just doesn't seem to happen.  Anyway, as I lay in bed, snuggled in tight with the dogs thinking about my workout for the day, I flipped on the TV and found myself deep in the middle of basic cable info-mercial territory.  Since staying tuned seemed a better option than lying twitchy in bed trying to coax my brain back to sleep, I decided to just lock my credit card away and keep watching.  This particular info-mercial touted the best butt workout on the planet and assured you a 'bangin' bikini booty' within 60 days.  As this is an area I'm particularly focusing on building now, it really got me thinking as I watched numerous testimonials from women who were (until the magic new workout...of course) baffled by their bulging or board-flat booties.  It prompted me to put together this post about the glutes.

First, it is important to know that there are actually three key muscles that comprise the glutes- maxiumus, medius, and minumus.  Although the most well known is the gluteus maximus, the other two are just as important if you want that nice firm, round, lifted booty.  All three muscles work together to give a firm, rounded shape and an imbalance in the muscles not only impacts the shape of your posterior, but also can create weakness down the kinetic chain and impact you in sports such as running, cycling, dancing and even yoga and pilates.  

You want a full, round butt?  Rember- Maximus makes it round and full to the back, minimus helps lift it up, and medius helps get the sides of that booty in check.  The not so great news is that oordinary everyday activities like standing and level walking aren’t strenuous enough on your glutes to really develop them. Here are some great, simple exercise you can do to overload those muscles to help you on your way to a balanced behind:

• Squats- just about any variety (with or without weight)
• Side lying ankle weight abduction
• Side lying ankle weight forward leg lift
• Standing hip abductions with resistance band
• Standing hip rotation with resistance band
• Straight Leg Side Plank
• Weighted Pelvic Lifts
• Deadlifts- single leg or regular
• Power Cleans or Clean & Press
• Walking Lunges
• Box Jumps & Step Ups
• Incline walking or uphill hiking

It is also important to know the functions of the glutes because knowing what they do is the key to making them stronger.  

• Hip Abduction: Moving your leg outward and upward to the side. This leg movement is perfectly exemplified by a male dog, when using a fire hydrant.
• Hip Adduction: Moving of the leg toward the center line of your body. You can perform hip adduction by clenching you thighs together.  Think of adduction like addition- you are moving closer to the midline or "adding to" your body with the movement.
• Hip Extension: Moving your leg backward; or moving your hips forward. The "leg backward" motion is exemplified by attempting to hit the back of your head with your foot (by kicking backward). The "pelvis forwards" movement is demonstrated by a simple pelvic thrust.
• Hip Flexion: Hip flexion refers to the movement of bringing your thighs or knees towards your torso. Hip flexion is demonstrated by the parade style high knee marching.
• Internal & External Hip Rotation: Rotating the leg or pelvis either in an inward- or outward-pointing direction. Inward rotation is exemplified by pointing your toes towards each other. Conversely, outward rotation can be experienced by pointing your toes away from each other.

Additionally, a GREAT way get that butt more shapely is to GET OFF IT!  Sitting on that beautiful behind too much can actually make it appear more flat and misshapen.  According to LiveStrong.com, "Chronic under-use can flatten your butt. Sitting for extended amounts of time at work or school applies constant pressure that can shrink butt muscles, which reduces support for surrounding fatty tissues. Workout routines to lift your butt increase circulation to the gluteal muscles and stimulate muscle growth."

So what are you waiting for- get off that gorgeous backside and make it happen! 

 

My Thoughts on Doing a Dietary Detox

You can go your whole life and never do a dietary detox and be just fine; drinking plenty of pure water,exercising regularly, eating clean, refraining from tobacco products, drugs, and consuming alcohol only in moderation should keep your system running smoothly.  There are times, however, when a dietary detox can be beneficial, but with all the conflicting and dangerous information out there about cleansing and dieting, it can be important to choose the right program so you don't do more harm than good.  According to Gaiam Life, "Detoxification is a process that is intended to cleanse and nourish the body by removing toxins and replacing lost nutrients."  The purpose of a detox is to help cleanse your system of impurities, parasites, and toxins in the liver, kidneys, digestive tract, lungs, and skin to help renew and rejuvenate your entire body.   

So, let's consider why you might be considering a dietary detox:

• Help cleanse the colon of toxins and excess waste
• Restore nutritional balance 
• Improve circulation
• Enhance immune system function
• Reduce free radical damage
• Increase energy
• Improve skin health
• Weight Loss

Sounds great, right?  Well, before you begin your self-guided detox program, consider what your real motives are.  The purpose of a detox SHOULD NOT be to get a quick fix on the scale so you can fit into a dress for a special occasion and then quickly 're-tox' within 24 hours of your dietary detox being over.  A dietary detox should not be used as a quick, fad fix to trick the scale by dropping water weight, through starvation, or by depriving the body of the nutrients it needs.  A dietary detox is best when it is followed with a commitment to eat clean and stay with a regular exercise program even after the detox phase is over.   

Based on personal experience, I've completed 3 dietary detox programs in the past 3 years.  The first was an aggressive 10 day detox with a  master cleanse fasting component, the second was an all natural vegan, raw plant food based detox, and the third was based on clean eating and natural herbs from the AwarenessLife product line.  All three helped me on my wellness journey and educated me about the dietary detox process, but I found the more fasting and deprivation required, the worse I felt and the more strongly I craved the "re-tox" foods.  I believe that any dietary detox meal plan asking people to actively fast for more than 48 hours should be conducted in a clinical setting or under the supervision of a health/wellness practitioner as fasting is not appropriate in every circumstance.  Additionally, I certainly urge anyone who is looking into a self-guided dietary detox program to consider opting for a more gentle, program that focuses on whole foods, all natural herbs, and provides scientifically sound information that will help you transition into an overall healthier way of eating once the dietary detox phase is complete.  I am not a fan of colonic or other invasive, unnatural procedures into the body.  I know some folks swear by it, and more power to 'em, but not for me...clean diet and exercise for me!

Weight loss can be a natural SIDE EFFECT of a dietary detox but should not be the SOLE MOTIVATION for participating in a dietary detox as many of these "get skinny quick" programs are those that will leave you starving, cranky, nutritionally imbalanced, and feeling terrible the whole way through.  Just like with any wellness program, true health, strength, and weight loss takes time and commitment, participating in a dietary detox doesn't change that it can just help the journey when used correctly.

 So how does weight loss work on a dietary detox?  Toxins often are stored in the adipose tissue (fat cells) of the body and as those toxins are flushed out through a detox meal plan, exercise, or other natural ways, the fat can more easily be metabolized and burned.  Remember- you can't urinate fat out by drinking tons of water, you can't sweat it out in a sauna, nor squeeze it out by doing one of those detox wraps- but you can help eliminate toxins in these ways so the key is to get the toxins out so that the fat is ready to be used as fuel for the body rather than toxin storage.  Another way people lose weight on dietary detoxes is by simply making better food choices and and following a detox meal plan that is nutrient dense, rich in fiber and restorative plant matter, while at the same time being reduced calorie- nothing magical, just eating right and getting more regular exercise!

In summary, you can do your own mild, dietary detox at home without fasting or juicing every meal by following these principles:

• Cut out caffeine, processed foods, refined sugars, smoking, and alcohol 
• Cut out as much casein (found in cow's milk) and saturated fat as possible
• Eat an abundance of raw vegetables and fruits 
• Increase your fiber intake from whole food sources
• Increase your intake of spirulina, chlorella, and seaweed
• Drink plenty of purified water 
• Get plenty of fresh air 
• Get plenty of rest 
• EXERCISE- do any exercise that causes you to use your whole body and sweat for an hour every day.  This is essential- you are flushing out toxins as you sweat and triggering the "fat buring" mode.  Don't starve yourself in a dietary detox- just keep the fuel clean for optimal performance!

There is no need to go to extremes with a dietary detox unless your health care provider has recommended you follow a specific guided program.  If you choose to do a self-guided dietary detox, please be careful and be cautious of anything too restrictive or requires multiple days of water or juice fasting.  The best way to natrually detox your body is to just make adjustments to the way you eat and include daily exercise so you can maintain healthy body systems every day!

Does Bottoms Up= Bigger Bottoms??

Before I start this post- let me just put out the disclaimer that I enjoy wine and still do to this day!  This post is not meant to be judgemental or critical, simply a tool for passing along information so you can make the best choices for your personal meal plans. The bottom line is, knowledge and information is a powerful tool to your wellness.  Many people sabotage their diets due to their weekly alcohol consumption and don't even realize it.  Additionlly, my point of this post is not to try and guilt anyone for drinking, discuss alcoholism, or rant about fatty liver or the social impacts of dinking.  While these are all important topics- and there are numerous research papers on these topics available with just a few clicks from Google- I want to stick with the very basics of alcohol and how it can impact your weight loss endavours.  If you feel you do have a problem with alcohol, I encourage you to contact your local AA chapter or visit the AA website.  With that being said, let's have a look!

Drinking alcohol, even in moderation, has the potential to negatively impact your weight loss program in several ways. First, you need to remember that liquid calories count- just the same as juices, coffees, and milks. A notworthy difference, however, is that there are seven calories per gram of alcohol (as opposed to 4 for protein & carbs, and 9 for lipids/fat). A single glass of dry white wine (about 5 oz) or an ounce and half of hard liquor provides about 90 calories; a regular beer gives you 150 (a light beer provides about 110). You can almost double the calories in hard liquor if you add a mixer such as fruit juice, flavored syrup, or tonic water. A typical martini contains 210 calories and a Pina Colada in excess of 300.  What is tricky about these calories is that they are, for the most part, nutritionally void- again, we're talking about those 'empty calories'.  When it comes to weight loss alcohol falls in that same category as oreos, potato chips, jelly beans, and gummy worms.

Secondly, alcohol can also slow the process by which your body burns fat. The alcohol calories you consume aren't stored. Instead, they're converted to acetate, a type of fuel that the body burns quickly. As a result, you burn off your alcohol calories before you burn the fat you are trying to eliminate by hitting the gym and following a reduced calorie meal plan.  Basically, this his how alcohol moves through the body.  When alcohol is injested, it passes from the stomach and intestines into the blood, which is a process called absorption. Alcohol is then metabolized by enzymes; which are chemicals in the body that break down other chemicals into more readily usable states. In the liver, an enzyme called alcohol dehydrogenase (ADH) helps convert the alcohol you just drank into acetaldehyde. Acetaldehyde is rapidly converted to acetate by other enzymes and is eventually metabolized to carbon dioxide and water.  Ever notice how much you have to unriate once you start drinking?  This is your body's natural way of metabolizing the alcohol and yet one more reason it is critical to drink EXTRA water if you plan to drink to avoid dehydration.  When the alcohol is broken down into acetate, that acetate becomes the primary fuels source for the body until it is fully metabolized though the system.  Alcohol also is metabolized in the liver by the enzyme cytochrome P450IIE1 (CYP2E1), which may be increased as a result of chronic drinking.  This is why some people appear to have a greater "tolerance" for alcohol in spite of their body size/weight.  No matter your "tolerance" though, calories are calories and your blood alcohol content will be impacted no matter how much cytochrome P450II1 is in your liver.  Most of the alcohol consumed is metabolized in the liver, but the small quantity that remains unmetabolized permits alcohol concentration to be measured in breath and urine- this is why breathalizers and urine tests are performed to determine a person's level of intoxication.  The liver can metabolize only a certain amount of alcohol per hour, regardless of the amount that has been consumed. The rate of alcohol metabolism depends, in part, on the amount of metabolizing enzymes in the liver, which varies among individuals and can even be connected to your genetic make-up. In general, after the consumption of one standard drink, the amount of alcohol in the drinker's blood (blood alcohol concentration, or BAC) peaks within 30 to 45 minutes. (A standard drink is defined as 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of 80-proof distilled spirits, all of which contain the same amount of alcohol.) 

Third, alcohol often stimulates your appetite, loosens your inhibitions and undermines your willpower, causing you to eat more than you planned. A 2002 Danish study published in the International Journal of Obesity and Related Metabolic Disorders found that men who were told they could eat as much as they wanted ate more when meals were served with beer or wine rather than soft drinks.  So what we know based on the metabolic process of alcohol from the previous paragraph: When you drink alcohol your body uses that energy first and in essence stops the fat burning process.  Bottom line is when you have alcohol available for energy your body will not oxidize or burn fat for fuel because that acetate becomes the primary fuel source.  It’s not that alcohol in moderation is necessarily a bad thing for weight loss…just know that when you’re drinking alcohol you won’t be burning fat. And you’re likely to be in a “fat storing” state for several hours after you consume alcohol. How long you stay in a “fat storing” state depends on how much you drink and how many calories you consume from food while you were drinking.  So let's put it together- you are out with friends and have a glass of wine.  This stiumulates your appetite, you have been dieting all week, and due to your lowered inhibitions, you decide to go for for the curly fries rather than the broccoli when the server comes to take your order.  You are feeling a little buzzed and getting serious positive feedback from the pleasure centers of your brain as you down those curly fries and decide then to split a dessert with your dining companions and finish off the meal with a brandy or single shot of liquor.  OK- so only 3 drinks, not enough to single handedly ruin your diet, but when you look at the food consumed as a result of drinking- not so great.  Additionally, those "treat foods" were consumed in a time where the body is not in fat burning mode- but rather alcohol metabolizing mode.  Eating food while consuming alcohol is not a bad thing, in fact, it can be beneficial to avoid becoming hypoglycemic since the liver stops releasing glucose in order to metabolize alcohol so go for something low fat with balance of protein and carbs like whole grain crackers, veggie slices, or edamame pods (it is a myth that food "soaks up" the alcohol).  It is critical however, that the food choices you make when opting to drink are nutritionally dense, relatively low fat, and not diet sabotaging.  

Accroding to Andrew Weil, M.D., of  NIAAA, "You can work an alcoholic drink into your weight loss program, but to do so, you'll have to account for the calories. For example, if you're on a 1,500 calorie per day diet, you can have a glass of wine with dinner - but only if you make sure that your food calories total no more than about 1,400. For optimal health and weight loss/maintenance, you shouldn't need alcohol almost every day. No matter where you are in your weight loss, consider conducing trial of no alcohol or only 1-2 drinks weekly for a period of 4-6 weeks to see if it helps with weight loss. If not, you may have to re-evaluate your program."

Lastly, here are some tips for drinking when on a weight loss or wellness program.

• Use unsweetened grapefruit juice, mineral water or low calorie & sodium tonic water as mixer and avoid juices, syrups, and sugary garnishes;
• Go for the ‘low energy’ (aka lower carb/sugar) content drinks rather than the higher ones.  That means dry wines, light beers, and low sugar distilled spirits.  Avoid liquers, ports, brandy, dark beers, and sweet wines.
• Count how many standard drinks you have, as the numbers add up over a long evening out.  If you have a double shot- even it it comes in a single shot glass...that is TWO standard drinks.  Don't look at the size of the glass, look at the standard measurement in the drink to know how much you had.
• Skip salty foods like chips and salted nuts when you’re out, which make you thirsty (and wanting more to drink!)
• The best drink to quench your thirst and is GREAT for your waist line is simply water.  Go for at least 8 oz. for every standard drink you consume.
• Know your limit- don't drink to the point where your normal activies the next day will be negatively impacted.

Garbage In- Garbage Out....Fuel Right with Nutrient Dense Foods!

I know we've all heard a myriad of fitness and wellness myths over the years that are so far out there they sometimes border on farcical.  Based on my personal observation as a group exercise instructor and an avid fitness enthusiast, a myth that I think still needs discussion is: "as long as you do enough cardio, you can eat whatever you want and still get optimal fitness and wellness."  I'm consistently shocked as I witness both men and women in classes I have taught work amazingly hard during the workout, only to promptly "treat" themselves for their vigorous efforts with a sugar-laden frozen dessert, a Denny's-esque grand slam with all the extras, a "hot milkshake" (aka the 500+ calorie coffee), super-sized McDonald's, or numerous other diet shattering nutritionally void pits.  I won't lie or sit on a high horse either- before I started educating myself seriously about diet and nutrition I fell into this trap too- my indlugence of choice was Taco Bell!  While I struggled to establish a more healthy, realistic relationship with food- I often rewarded myself with my favorite mega order from Taco Bell or an extra evening glass of wine after a hard workout.  I happily justified it by thinking back on the 2 hours of intense cardio I had done and 30 minutes in the weight room.  Yes indeed- I EARNED that junk, my inner monolouge would exclaim as I dove head first into my 3rd or 4th bean burrito.  I had not yet realized how important a healthy diet was to getting truly lean, healthy, and strong.  My own mistakes are one of the reasons I am so passionate about debunking this myth because my body changed DRAMATICALLY when I started going for the right fuel both pre and post workout.

I care deeply about the wellness of my friends, family, and clients and I'm disheartened at how many people are under the false notion that they can eat a like a lumberjack simply because they feel like Grizzly Adams after a workout. If you work out regularly, you can indulge OCCASIONALLY as this is a natural part of life- restricting yourself too much is not healthy either.  However, if you eat anything you want at any time you want and justify it because you work out regularly, you're missing the point of being able to indulge due to your adherence to workout routines. One of the numerous benefits of regular physical exercise is that you're burning off more calories than you would if you sit for most of the day- you are going that extra mile to boost your burn and/or increase your lean muscle mass. Treating yourself by having a once or twice a week treat shouldn't affect your body too much if you engage in both cardio and strength training regularly and opt for a healthy diet rich in fresh vegetables, lean protein, unrefined carbs, and fresh fruits the rest of the time.  

Calorie counting aside (as this is not the most effective method for weight loss and optimal wellness)- it is important to recognize that not all calories are created equal and by that I'm referencing nutrient density. Nutrient-dense foods and beverages provide vitamins, minerals and other substances that may have positive health effects relative to the calories they provide.  Foods considered nutrient dense are foods that have the most amount of nutrients for the fewest calories.  This includes both macro and micro nutrients. Foods that are low in nutrient density are those that supply calories but have very little health benefit (sometimes called 'empty calories'). Fruits, vegetables, low-fat or fat-free milks (dairy or plant based) and lean proteins usually fall into the nutrient-dense category. Highly processed and refined foods, soda, and sweets, on the other hand, contain calories but have few vitamins and minerals.  It is critical that you think about eating foods that will benefit your body, especially if you're engaging in exercise and physical activity regularly in order to increase your positive health outcomes, cardiovascular endurance, and strength. You want to opt for foods that will give you ample energy to complete your workout and will help you meet your daily needs for vitamins and minerals so that you can build a stronger, healthier body.

*Nutrient density chart by Dr. Joel Fuhrman

What foods will benefit your body most depends on your individual weight loss and fitness goals as well. Some athletes may appear to eat anything they like, but they may actually be following a prescribed diet for their intense level of activity.  For example a diet that's high in protein and carbohydrates- such a for triathletes, distance runners, etc. If your workout routine is less intense, you can't eat the same diet and get the same results.  For example, if you are on a weight loss program but decide to follow a diet for intense body building- guess what is likely to happen... Likewise, if you're carbohydrate-sensitive due to metabolic syndrome or diabetes, you may need to eat just the right amount of carbs to give you energy without overindulging in them, so that you don't gain weight.  It is important to know your body, know your sensitivities, and use exercise to help boost your metabolism rather than use it as an excuse to make yourself feel better about hitting up the drive through window.  No matter what weight loss or wellness meal plan you choose- I can promise that if you listen to science rather than put your wellness eggs in the basket of anecdotal evidence from a nearly countless assortment of non-credible sources; there is no healthy, safe, effective meal plan out there that encourages daily post- workout indulgence meals no matter how many calories you burn in a 60-120 minute cardio session. **Side note, hate to be the bearer of bad news, but this means drinking your calories as well!  A whole bottle of wine or a full 6 pack every evening can have this same impact**

*Aggregate Nutrient Density Index (ANDI)

Even with a once a week cheat meal (not a whole cheat day) you'll still be on track to maintain a healthy weight because you'll have eaten fewer calories than you've burned off and fueled your body with good, nutrient dense food, which is keeping at bay those nasty insulin spikes that often result in excess body fat. However, if you eat whatever you please after your training sessions, your workout routine won't be able to catch up to the amount of calories you're consuming- or even worse your body starts metabolizing your lean muscle mass to get the fuel it needs during exercise- resulting in weight loss but increased body fat to hazardous levels (also known as 'skinny fat' or 'normal weight obsesity').  After a hard workout your body is an open sponge, ready for immediate replenishment from good, wholesome, nutrient dense food.  You can still gain weight while working out regularly if you overeat instead of occasionally indulge.  Shazam- myth busted!!!