We all have a vision on how we see ourselves. But we all set limitations on whether we believe we can achieve it or not. You see we all have this inner athlete in us, this fierce beast that wants the best, but we keep him trapped inside. We hold back because we have these limitations set on ourselves that we cannot possible be the person we envision of ourselves. We have thoughts of, maybe if my spouse was more supportive, or my circle of influence liked exercise or sports, or if I was able to play sports as a kid, of if I were taller, thinner, more athletic, more this more that then- THEN maybe I could… I have seen the quietest woman in her late 60’s lift more weight than the young 20 something, an overweight non athlete push harder than a former college football player, you have got to get out of your own way and allow your full potential to come out. The decision is yours, are you going to reach your full potential, reach that “person” you envision of yourself, or are you going to live your life setting limitations on yourself? It doesn’t matter where you came from, where you are right now in your life- what matters is that you BELIEVE in yourself and BELIEVE you deserve to be your best person. You have to believe, envision it clearly, want it, and then move out of the way and make it happen regardless of the naysayers (that includes yourself). You have every right to devote an hour a day to your workouts, you have every right to feed your body the best fuel money can buy, you have every right to live up to your full potential and enjoy your optimal life…. So what is it going to be? Take a hard look at yourself in the mirror-are you going to stay where you are right now or are you going to let the beast out and live your best YOU!!!Share
Nutrition isn’t about what we put in our mouth, but rather what our body digests and absorbs… It is vital that you give your body the proper nutrients at the right times in order to achieve optimal results. Let’s face it, we all work out hard and we want to see the efforts of all that hard work. BUT if you are not feeding your body what it needs instead of what you think it wants then you may not be seeing the results that you desire. There is a 45 minute window after a workout during which the demand is at its highest level. I truly believe that your pre and post workout meals are the MOST important meals of the day. Yes, breakfast is very important too but before and right after a workout your body’s demands for the right fuel is at its peak… When you workout you are depleting muscle glycogen. Glycogen is the primary fuel source your muscles use for energy. So you see it is important to optimize glycogen stores to sustain your energy. Pre Workout- you need protein and complex carbs in order to have the energy you need throughout your workout. Aim for 30-40 grams of slow digesting carbohydrates such as whole wheat bread, yams ,brown rice, red potatoes, oats, sweet potatoes, etc. Slow digesting carbs produce a slow increase in your blood glucose levels preventing you from getting that light headed, nauseous feeling. Also include a clean protein source- this could be grilled chicken, turkey, protein shake, fish, etc in order to preserve your lean body mass. If your using supplements this is a good time to take BCAA’s (Branched Chain Amino Acids) these are not processed by the liver so after being absorbed they head directly to the blood stream to be consumed by the muscle. BCAA’s are high quality protein. Post Workout- I recommend consuming this meal within 30 minutes following your workout. Now if you are one of those people who like to train than immediately hit cardio- get in your post workout meal before your cardio session. I prefer separating these sessions (Cardio in the morning, then resistance training in the evening or vice versa- giving your body a few hours in between sessions to re-fuel and recover). The best post workout meal is in the liquid form. Liquid nutrition is the fastest absorbing fuel. So when the demand is at it’s peak- you want to get the fuel in the quickest way possible. This is why I prefer protein shakes. This is also the best time to get in simple sugars (fruits or pure dextrose). If you are craving something sweet- this will help curb that sweet craving too. Dextrose is just straight sugar like gummy bears or Smarties. The reason I recommend dextrose is because it helps restore muscle glycogen, it has a high glycemic index and its quickly digested. If your using supplements this is a good time for L-Glutamine (the fasting absorbing amino acids) and Creatine. Always check with your doctor or nutritionist before taking any supplements though.Share
The one thing I hear a lot from women when I am hired to be their trainer, is “I don’t want to get huge.” I can tease about this because many years ago I was one of those women. When it comes to bulking up the hormone testosterone is responsible for the large increases in muscle mass when combined with weight lifting.
The truth is a normal testosterone level for a man is around 200-1200 ng/dl while for women a normal level is around 15-70 ng/dl. There is no possible way you can get the same amount of muscle as a man.
Now it is time to debunk some of the crazy myths out there so you can start seeing some serious results with your training.
First, men and women do NOT need to train differently.
If you are a woman and want to gain lean body mass (which is what you want to
do) and improve your physique than you are going to have to lift HEAVY weights. The amount you lift needs to be challenging to you. Do not be one of those women who stick with the 5-10 lb weights, this isn’t going to get you where you want to be- TRUST ME ON
Secondly, men and women do NOT need to eat differently.
Men and women’s metabolism are very similar although the calorie range will
differ greatly. Men carry more lean body mass so they get to consume more calories which means more carbs, protein and fats but the actual food is the same as a women’s needs. Women burn a greater ratio of fat to carbs than men which is one of the main reasons we do better on a lower carb diet. Women are known for their crazy diets of bananas for
breakfast and a small salad for lunch. This is not an diet that is going to get you anywhere towards your goals.
In order to build lean muscle you need to eat adequate protein and include good healthy
fats in your diet. Please don’t listen to all the misinformation out in the media about this.
Thirdly, you CANNOT spot reduce.. I don’t care what the magazines or infomercials tell you. It cannot be done. Your body will lose the weight it’s own way. You can build a certain area with weight training but you cannot lose weight from your hips alone. There is no way to specify where the weight loss will come from.
Here are the Facts.
- Calories- Your total calories will determine
if you lose or gain weight. By eating too many calories you will gain weight but if you don’t eat enough you will not gain lean body mass. It is also not as simply as calories in and calories out. The quality of the calories counts too, more on that in a second.
- Balance- While your total caloric intake is a very important factor so is the ratio of protein, carbs, and fats in your diet. If you eat 80% carbs and 20% protein than your physique will look much different than someone who is consuming a diet of 40% protein, 40% carbs and 20% healthy fats. Wouldn’t you agree?
- Water- I know many of you will skip right over this one because you just don’t like the taste of boring water. Well Get over it folks!!! It’s time to act
like a grown up and do the things you need to do in order to be healthy. How
can we expect our bodies to perform the daily demands we put on it if we
continue to deprive it of the very thing it is made up of. Crazy, I know… The benefits are numerous, by simply being hydrated your body will perform better, skin and hair will look better, you will have more energy, lose more weight, etc. Aim for at least 64 oz of water a day (8 –8oz glasses) add a glass for every hour you workout in addition to the 64 oz.
- Protein- This is a big one… I usually see a lot of skimping in this area. Protein is the building block of muscle you need to eat enough to maintain the muscle you have.
- Quality of the Foods you Eat- Get out of the era of easy and convenient packaged foods (after all those Twinkie days are long gone). I know your busy, so I am- but it doesn’t mean our health has to suffer. My favorite quote is, “If you don’t make time for health you will have to make time for disease”. Something like that- but it is true. Just because you are escaped high blood pressure, heart disease, and
diabetes so far doesn’t mean you want to keep playing Russian Roulette with
your health. Eat wholesome foods, as God provided. The foods that grow from the
ground, from a tree, have feet or swim. Packaged foods are nonsense junk that
shouldn’t even be in the same classification as food. They are to there to make
the food manufacturers rich and you sick. We are NOT too lazy or busy to
prepare our own foods. You just have to prepare a little ahead of time to make
it just as convenient.
- Healthy Fats- Now I know I scare some of you with this topic. Fats are not bad, it depends on which ones you are consuming. Healthy fats like Extra Virgin Olive Oil, Coconut Oil, fish, raw nuts, avocado, etc are excellent for our health and are much needed in our daily diets. Get off the spray canned stuff and use a little coconut oil when cooking your food. It is true that healthy fats contain more calories (around 9 calories per gram as a matter of fact) this is why you need to measure your fats. You can’t just open the jar and go crazy. Hint: Do
you think when you go to that restaurant they are measuring the cheap oil that
they are cooking your food in? Nope, that’s one MAJOR hidden fat trap… A
tablespoon of oil, a ¼ of an avocado, a handful of raw nuts a Tablespoon of nut
butter is all you need to keep your calories under control.
- Cardio Queens- NO MORE LADIES!!! Yes, we need cardio to supplement that fat burning process, to strengthen our heart and lungs but we need to balance the scale here. Weight training burns a ton of calories too when you lift HEAVY enough to challenge the muscles. Challenging the muscles uses energy and calories are the unit of energy. Are you starting to see the picture here. Provide your body with 3-4 days a week of resistance training and 2-3 days of cardio training.
- Cardio Training- If you resistance train 3 days a week than I recommend cardio at least 3 days a week. 2 of high intensity intervals and 1 of more of a steady state. If your fat loss is stubborn than you can add a cardio session to your weight training days but at different times. What I mean is say you do 20-30 minutes of cardio in the morning, than do your weight training later in the day.
- Supplements- they are important but cannot make up for a sorry diet. You must eat a balanced diet but I believe even then your body needs a little extra help. I’m not going to get into this here, this is something you need to talk to your doctor
about but I personally take a Vitamin C, Vitamin B Complex, Fish Oil,
Flaxseeds, Digestive Enzymes, Multi Vitamin, Branched Chain Amino Acids (BCAA’s) and Vitamin D on a regular basis and I eat a very well balanced diet.
- Rest- How many of you brag about how little sleep you get? This is not good at all… Your body needs 7-9 hours of quality sleep every night in order to lose weight, perform optimally, be mentally alert, and productive throughout your day. We can all fit in the extra hours we need but simply turning off the television and getting to sleep. When you are lacking in the sleep department your body senses stress and produces more of the hormone, cortisol. This is your #1 enemy as it is a fat storing hormone. Here is Wikipedia’s definition of cortisol- Its primary functions are to increase blood sugar through gluconeogenesis;
suppress the immune system; and aid in fat, protein and carbohydrate
metabolism. It also decreases bone formation. Something that will give you the opposite of a healthy looking body.
There you have it the nuts and bolts of optimal health and body transformation. A good
rule to follow is if the food didn’t grow from the ground or can walk, swim, or
fly- don’t eat it….
How many of you have looked at your weight and thought to yourselves, I will never lose that much weight, it will take too long. So instead you decide to not do anything at all? I received an email this morning from one of my bootcampers and it even blew me away what small steps can accumulate over time. She decided to do a little extra movement each day by simply taking the stairs at work instead of using an elevator. Look at what she said…..
“I’ve taken over 200 flights of stairs this week – - the equivalent of walking to the top of the Empire State Building and back down halfway. “
Do you see what you can accomplish by just doing something every day. You don’t have to run a mile or do an hour of aerobics in the beginning. Just move!!!! Do something that will accumulate over time. This has benefits, trust me… You will start to lose weight, increase your cardiovascular health, raise your metabolism, gain confidence, and then you will be able to tackle more and more..
We all have to start somewhere. You just have to make the decision to START.. Get up from your desk every hour and do 20 jumping jacks (or 10 in the beginning), take the stairs instead of the elevator, get up and talk to the person in the next office instead of Instant Messaging them, park further away from the store instead of driving laps looking for the closest parking spot, walk to the mailbox instead of picking it up on the drive in, walk with your family after dinner instead of sitting and watching a movie, pace at the sports games instead of sitting on the sidelines, practice with your kids instead of sending them outside alone.. You see there are so many simple ways to start your path to great success.
I know you have all heard it!!! “You didn’t get where you are overnight so allow yourself the time to get back to where you’re supposed to be”…Share
The Holidays are NOW behind us and we have 12 fresh new months ahead!! Excitement is in the air and personally I am ready to BRING IT ON!!! I love LOVE New Years!! I love the challenges that I set for myself, I love the renewed devotion, the possibilities, the goal setting, the new faces at boot camp, the new clients, the new bodies at the gym, I love it all!!!!
What I don’t like is that by March- everyone seems to start losing their “gung ho” and falling back into old habits. Don’t be one of those people this time around. Set a goal with a great reward at the end of it to keep you motivated. Life is about living to its fullest and you cannot do that if you keep giving up on yourself and your dreams.
Do something different this year! Jump out of your shell and tackle something some would say is CRAZY for you to do. Enter a figure competition that you must start preparing for, sign up for a 5K run, sign up for dance lessons- whatever it is- be daring. Learn something NEW about yourself in 2013- I guarantee you will enjoy the journey and you never know what you find out about yourself. I love learning new things about myself and things that will help the people around me.
What is your greatest fear?? Tackle it today- don’t procrastinate and let life pass you by. Take a leap of faith and embrace the fear and turn it into something wonderful…
Happy Happy 2013- May it be full of great surprises, optimal health, and bountiful blessings!!!!
Transformations 4 Life
Many of us indulge way too much on Thanksgiving. The average person consumes over 3000 calories and 246 grams of fat in that one meal (and think about it we still have those pesky leftovers to deal with). So can you imagine the damage that one meal brings..
Well not to get you all depressed, after all, what’s done is done. Now to pick yourself up and recover- that is what’s important here.
Here’s my TOP Tips to Get you Back on Your Game…
Make sure you are getting plenty of water. Most of us don’t drink enough water period and add in the cooler temperatures outside and that number goes down even more. You must drink to keep your body dehydrated. Did you know that just being slightly dehydrated (2-4%) and promote the stress hormone cortisol. You know what that end result is – more fat on your body. So drink up- aim for 8-10 glasses of good clean water every day, more if you are exercising.
Move your body. Exercise doesn’t have to be boring or something that you dread. Just get up and move. Try just 8-10 rounds of 30-60 seconds of exercise like sprinting, stair climbing, swimming, riding a bike, burpees, something that demands a response from your entire body.
Get Quality Sleep- I know many of you try to fit more hours in a day by not sleeping, but you’re not doing yourself any favors here. You cannot make up for lost sleep- the effects are cumulative and your body pays the heavy price. Aim for 7-9 hours of quality sleep. Stop watching television an hour before bed, read a book (and not a great book either), start giving your body hints that it is time to unwind), no caffeine after 2pm, take a warm bath to relax.
Eat lean protein at every meal. Protein has a high thermic effect on the body which means your body has to work harder to burn off the calories from the protein, so eat up (lean chicken, lean beef, fish, etc).
Don’t skip breakfast- this is what starts your day on either the right foot or the wrong foot. Skipping meals raises the stress hormones and if you are not fueling your body, it will fuel itself by feeding off that precious muscle. “Remember lean muscle is gold for us”. It burns calories throughout the day so you want to hold on to every last ounce of it.
Lastly eat your veggies- Fiber helps eliminate fat from the body, it feels you up, it is filled with vitamins and minerals. Try something new. Pick organic or frozen (stay away from canned) and enjoy..
I hope these tips help you get back on track from your “OFF” Day… Try one new tip at a time and once you start seeing the energy explode and the body respond you will crave for more and more of the healthy lifestyle that you so deserve.Share
Although we are always so proud of all of our clients, each month we search for that one! That one that stands out either because of the transformation they have made or the consistency and determination they have showed us. It can even be the way they constantly motivate others! This month we chose, Daffey. She has been very consistent, took our advice and tips when it came time to increase her weights- she mastered moves that she previously may have struggled with and we are so proud of all her accomplishments.
You can read about hers and past Spotlight Campers at our website at www.Transformations4life.com… Who knows, maybe you will be next..
When it comes to fat loss, we still have the same mentality that less food is better. This absolutely drives me crazy on so many levels. To be fair, yes you do have to burn more calories than you take in to reach your fat loss goals. (Notice I keep saying fat loss instead of weight loss). ON the same token you have to take in enough calories to support your workouts. I look at food journals all day long and most of them overeating isn’t the issue- it is underrating. Ladies, 800-1000 calories a day ISN’T going to cut it!!!
How can you expect your body to thrive on minimal calories? As a female your body needs around 1200 calories a day just to be YOU and for males its around 1800. If you add in workouts (that are truly workouts) then you need a little more. Let me add this doesn’t give you a free pass to splurge and eat anything that you want. If you are working out just to indulge- I have to say- you’re a little crazy!! Why in the world would you want to work that hard just to stay the same? That’s some crazy logic there!!
Back to our calories- yes you get to eat more when working out, but the choices you make do matter. You can’t expect to eat chips and cookies and get to your goals. They are higher in calories without any nutrients provided to your body and the hum-dinger to that type of thinking is your still going to be hungry even after you polish off the entire tray of cookies. You know why?? Because you didn’t provide your body with anything but a sugar rush, screwed up metabolism, and a headache.
Why does reducing your calorie intake to 800 a day NOT give you the results you need? It’s simple!!! Your body was designed to adapt. Before Publix and Kroger- we didn’t always have a steady food supply so when food supply was low, our metabolism slowed down and food was stored as fat to weather the hard times. Now fast forward to today and we have an abundance of food at our disposal at all times. So when you reduce those calories too low and occasionally have a big meal- then more calories from that meal will be stored as fat because your body doesn’t know when it will need that extra from storage again.
BOTTOM LINE: When you reduce calories too much you wreak your metabolism and it is just as dangerous as overeating…
You have to eat to fuel your body. That’s what it is all about. Forget the cravings, the late night binges, the hormonal shifts, the “I deserve it attitude”, let it all go and FEED YOUR BODY LIKE YOU CARE!!! You must be eating smaller meals but more frequently throughout the day and that doesn’t mean a muffin for breakfast, a ham sandwich for lunch and a huge steak dinner with fries and a soda. What you need to concentrate on is a healthy omelet with egg whites, whole eggs, and vegetables with a side of fruit. A couple hours later a healthy snack of Greek Yogurt and berries, then lunch a huge salad fileld with dark greens, lots of veg, and grilled seasoned chicken on top, then another healthy snack a few hours later consisting of raw nuts and then a light dinner- how about a lean steak with grilled asparagus. Now doesn’t that sound so much more satisfying than the previous? Even if you may not think so right now- your body will rewards you handsomely for it!!
You can’t keep depriving your body of the nutrients it needs and expect it to give you the results your after.. You wouldn’t expect your boss to give you a raise if all you did is half the work and did a sloppy job at that but because you showed up then you think you’re entitled. That is the same thing as expecting your body to do good on low calories of nothing but junk but because you showed up at the gym- it should still show you the results.. Now, doesn’t that sound crazy???
Let’s face it, we will make things work that we really want. You know that time when you couldn’t get up to go to church, but when your buddies call and say hey I have tickets to a football game, but we have to leave at 5am to get there- did you oversleep? How about the time when you said you couldn’t afford a trainer or to take that boot camp, or buy healthy food BUT you somehow come up with the extra money for that $5.00 a day habit for that Specialty drink at Star Bucks?
The truth is, we are human and we will make the things happen that we really want. So how bad do you want to fit into that holiday dress? Or how good do you want to look at that high school reunion that is coming up? How bad do you want your child to have a different relationship with his or her body than you do? You have to DECIDE to make it happen! After all, it is ALL up to YOU! Nobody else can make these things your reality- that’s your job. How hard is it to sacrifice a little for the things that you really want? Come on… we have all done it…
I have heard all the excuses in the book, I don’t have any support, I don’t have any extra time, I can’t afford a trainer or boot camps or to eat healthy, I can’t, I can’t, I can’t, I can’t… Then I will see these same people pulling out of a drive thru, sitting through a movie, face booking all day long, etc. There is all your extra time and all your extra money. You must sacrifice something in order to reap all the benefits of that something great. You can’t eat at McDonalds, drink a latte every day, sit and Facebook all day long and wish for a healthier body. It simply doesn’t work that way.
Even if I had a magic pill to give you, the truth is you probably wouldn’t take it. Medical Journals report that most individuals on prescription drugs don’t take their medication as prescribed- so what makes you think you would take that “magic pill”. In my experience, I have found if you don’t put in the work for it- you won’t appreciate it anyway. Take lotto winners for example- most lotto winners blow their money on foolish things and wind up broke again in a few years. Do you think if you had to work for every dime your fate would be the same?
Body transformation is the same way- you gotta work for every last pound in order to appreciate it! In order words you gotta earn it to keep it.Share