November: Stopping Diabetes Over the Holidays

Just in time for the Holidays....November is National Diabetes Month and I'm glad the awareness is spreading during a time when many people put their health on the back-burner while enjoying the holidays. Don't get me wrong - I LOVE Thanksgiving and Christmas...but gone are the days when I celebrate weeks in advance with cookies, chocolate, and eggnog on a daily basis. It can be tempting - but the statistics (and my job) provide me with enough education and motivation to focus on being healthy and saving the indulging for the actual holidates.

Did you know that 51% of the annual weight gain across the U.S. occurs during the 6 week holiday season? Let's think about the significance of that statistic - if you gain 5 lbs in a year, half of that is gained in just a month and half!

Or, say you worked hard to lose 8 lbs over the last few months, you could be potentially sabotaging your hard work by entitling yourself to 'letting go' over the holidays....and then you become one of the several people who feel guilty in January and make all sorts of weight-loss resolutions.

Now for the link to Type 2 Diabetes. Along with genetics, lifestyle factors largely affect a person's risk of developing Type 2 Diabetes. Proper nutrition, an active lifestyle, and a healthy weight can help manage or even prevent Type 2 Diabetes. The statistics for diabetes also give incentive to keep it clean:

• every 20 seconds, someone is diagnosed with diabetes
• over 24 millions children and adults are living with diabetes
• 57 million have prediabetes and are at risk for developing Type 2 diabetes
• 1 out of every 3 children will face a future with diabetes if current trends continue
• since 1987, the death toll from diabetes has climbed 45%
• it doubles the risk of heart attack and stroke
• the leading cause of blindness, amputation and kidney disease

I'm hoping I can help motivate and inspire people to keep their health a priority over the next couple of months. I am going to continue being active and eating well and I hope you join me in this challenge! I'll save my treats for the actual holidays themselves and work on healthier versions of holiday recipes in the mean time.

If you'd like to learn more about American Diabetes Month, visit http://www.stopdiabetes.com/. Check out your local listings for community events to support the cause.

I'll also be posting tips and tricks on keeping it clean over the holidays on my Facebook page. Feel free to share your wisdom too!

Scaring Away Temping Treats

I'm not embarrased to admit that I've been excited about Halloween for weeks...maybe months. I always am - I love the costumes, the creepy decorations, trick-or-treaters....EVERYTHING! Yes, that includes the candy. But would you believe that I haven't had a single bite of Halloween treats leading up to Halloween? Not a small Snickers, candy corn, or a tiny rocket. I'm shocked with myself - how have I been able to resist??? Well, it helps that I haven't purchased any Halloween treats in advance, I'm a big believer in keeping goodies out of the house to help scare away cravings.

But what's Halloween without a few treats, right? I'm gonna choose a few of my all time favorites to have this weekend and I'm so looking forward to it! Until then, I'm gonna continue exercising and eating clean!

Nourishing the Heart

 "The key to healthy eating is learning how to change your state of mind." - Ronna Kabatznick



I borrowed "The Zen of Eating" from the library about two months ago and have FINALLY finished reading it! It's not a difficult or tedious read at all....I just couldn't find a consistent time to really hanker down and get reading. This morning, I was not only able to sleep in, but I finished the rest of the book and felt the immense satisfaction I experience after reading something good.

"The Zen of Eating" is a non-fiction piece examining our relationship to food, our relationship to ourselves, and how to satiate our emotional appetities from within. I've learned only recently that emotional eating is more common than we may think. Fixation, or even disgust, in eating is voiced every day. The writer, Ronna Kabatznick, takes a Zen approach in identifying our cravings and desires and discusses how to find freedom from the eating issues that results from them, whether it be over-eating or restriction. It teaches you how to be more mindful of these desires and to understand everything really is always changing. That happiness and comfort is not actually found in food. On the flipside, we learn how restriction also feeds desire so much power. Finally, we understand that there is a middle way, and the book explains how.
 
Kabatznick does this by sharing a ton of stories about all sorts of people - their struggles with food, their identities with food, their belief systems, health status, etc, as well as a few 'tales' that are meant to illustrate a strong message. I think that the diversity of these stories would make it easy for any reader to relate to, whether you believe you struggle with emotional eating or not.

I found this book to be thought-provoking and mind-opening. I already am aware of certain Zen principles discussed in the book which made it easy for me to relate to. However, this book is NOT specifically for Zen Buddhists, or any religion for that matter...in fact, Kabatznick at one point covers beliefs regarding food in various religions. It's just interesting and has made me more aware of my own eating habits, and those of my clients.

Here's an example of a small learning from the book:

1. When my mind strongly desires a particular food, the power is in that food rather than in me.

2. By being mindful, I am realizing this strong desire and accepting that it is there.

3. By accepting the desire, it is easier for me to let it go.

This by no means is an easy feat, nor is it something I hardly think should be strictly applied to every situation in life. I do think that it's effective when we can't think of anything else but that food. For example, ever get so hungry that ALL you can think about is cheesy garlic bread?

Let me know your thoughts on emotional eating....and if you've had the chance to read the book, I'd love to know what you thoughts!

The Efficient Workout

What's your reason for not exercising?

As a trainer, I hear a couple of the same excuses over and over again. One of the most popular reasons is lack of time. Take the business executive who sees 12-hour days in the office, then drives home to do more work. Or the mother of 3 who spends most of her day coordinating the schedules of her kids. These people find it hard to commit to what they think must be at least an hour in the gym. However, what many people don't realize is that you CAN fit some exercise in, no excuses, by introducing Circuit Training to your program.

We're talking about a combination of high-intensity cardio and resistance training with minimal rest time and maximal results. In the gym, an example of circuit training would be going through a series of different machines, one after the other and resting at the end of one round (or not). Or, you can do a variety of bodyweighted exercises, cardio drills, and weight training to keep the heart rate high and your muscles burning.

An example would be:

• run 20 yards
• do 20 squats
• run 20 yards
• do 20 push-ups
• run 20 yards
• do 20 sit-ups

Just one round of that sounds challenging, right? By minimizing the rest time and adding variety to your workout, you are maximing your calorie burn...PLUS saving time! It's why so many fitness experts recommend it - we're all about efficiency and less about monotony. And an added bonus - circuit training keeps the calorie burn high throughout the day.

So the next time you're looking at the clock, wondering whether you can burn some calories in 30 minutes...think Circuit.

Get Your Stretch On

Okay, I'll just say it. I'm addicted to stretching. And any of my clients will tell you that I absolutely harp on the importance of stretching. "How are your workouts? Are you stretching?" And I gotta tell ya, most people I talk to either don't stretch or don't spend nearly enough time doing it.

What is the point?

• improves flexibility and range of motion around the joints
• aids in increasing muscle relaxation - ever tried stretching when you're stressed out??
• enhances circulation of blood to the muscles - bringing nutrients to the muscle and disposing waste byproducts 
• improves balance and speed of certain movements
• can reduce injury in certain activities
• improves posture

I'm sure there are a few more benefits that can be added to this list - but I'd say even this should be a good indication that implementing a stretching program is essential.

Ever had a tight, sore lower back? I often do, especially as a sciatica sufferer and someone who is on my feet most of the day. When I was first getting my lower back issues dealt with, I was told by my athletic therapists that my hamstrings were extremely tight. Albeit they were strong, but the muscles were very short. I spent so little time lengthening those muscles that it contributed to the stress in my lower back. Now you can bet I spend a lot of time stretching all my muscles, including my hamstrings.

However, there is definitely an appropriate time to get stretching. You may have heard from many people that holding stretches before exercises can cause injury. Certain stretches certainly can - this is because stretching 'cold' muscles can increase the risk of accidentally pulling a muscle. It is when there is increased blood flow to the muscles and they are 'warmer' that you can achieve maximum gains from holding stretches.

So, simply put, warm up and stretch your muscles pre-exercise with light, active movements that will decrease tissue stiffness and get the blood flow going. Post exercise, grab a mat and spend at least 30 seconds holding each stretch. Do what I do, and treat it as the reward to an awesome workout and you will look forward to it! :)

Has inflexibility ever hindered your athletic performance? How does stretching help you in day-to-day movements?

Setting Yourself Up For Success

Studies show that over 50% of people drop out in the first 6 months of their training program. For various reasons, people have a difficult time being consistent or staying committed. So how do we stay motivated to follow through our exercise program? Here are some valuable tools to help keep you on track:

1. Keep reminders everywhere! We may use post-its for phone numbers or task-lists…but how about reminding yourself of your goals and cheering yourself on? Notes like “10 days to go – you can do this!” or “keep clean eating for those abs!” will keep your goals top-of-mind. Cut out a picture of a goal outfit and tape it next to your closet. Stick words of encouragement on your bathroom mirror. Totally, utterly, inundate your area with words to help you keep going. Update them every week for added motivation.

2. Record how your work out and eating went each day. Even if you have a negative experience, write it down but be sure to mention something positive as well. Then, reflect on a goal for the next day.

3. Share your goal with close friends or loved ones….better yet, tag-team with someone with similar goals! Find someone who can give you a little extra motivation and also help you through your journey. If they know what your goals are, they can help stave off temptations at the restaurant. They can work out with you at the gym. You can gush or vent about the day. Surrounding ourselves with a positive, supportive people will surely affect our ability to stay committed.

4. What’s a bump in the road? If we ‘slip up’ during on our way to our goal, does this mean that it’s all over and there’s no point continuing towards your goal? Absolutely not! If you missed a work out or indulged in a not-so-clean meal, acknowledge it as something that is not part of your plan and then pick yourself back up and KEEP GOING! Go back to that journal, write down your feelings, and then make another commitment to yourself to make better choices or work out twice as hard.

5. Give me a shout! As a trainer and avid exerciser, not only have I offered a much-needed pep-talk, I've had to utilize many of these tools to keep me going. Talking to someone with experience is a great reminder that you're not the only one going through the motions.


Try any of these to help keep you motivated…and if you have any ideas to share, please submit them below!

Beating the Heat

Summers are HOT in Florida. And by hot, I mean temperatures easily hitting 100 degrees and the humidity index shooting through the roof. Walking from your house to your car is no fun. Imagine exercising in this heat! Regardless of where you live, if the weather is hot, you gotta take extra steps to ensure you can safely exercise outdoors.

When you're exercising in the heat, you may be at risk for different types of heat illnesses - mainly caused by dehydration. Sweating is the best way to regulate internal body temperature ...so the more you sweat, the more water you need.

The American Council on Exercise established the following guidelines for fluid consumption in the heat:

• Drink 17-20 ounces of fluid 2 hours before exercise
• Drink at least 7-10 ounces every 10-20 minutes during exercise. Make sure it's cool water so it can empty rapidly from the stomach in to the intestines where it can be absorbed
• Post workout, drink another 16-24 ounces for every pound of body weight lost whether you're thirsty or not

Remember, if it's humid out, it may be difficult for your sweat to evaporate. This doesn't mean you don't need water! Here are a few extra tips to keep the body cool:

• Wear lightweight clothing that will allow the evaporation of sweat. Most exercise clothing brands have developed a 'dry-wick' fabric to facilitate this...or stick with 100% cotton
• Choose light-colored clothing to reflect the heat better
• A light-coloured hat will keep the head from absorbing extra heat. I know that if I don't wear a hat, I get a headache a lot quicker in the sun
• Avoid training in peak temperatures

I, myself, am not yet acclimatized to the heat down here. So I'm the one driving in my car with the AC blasted while I see 'crazy' people going for their run at 3 in the afternoon. If you don't normally train in the heat, then your body needs time to acclimatize to the change in environment. So it's not a wise idea to do your normal 3 mile run on your first day in the heat. To help your body get used to the temperatures, carefully monitor the length and intesity of your workout. Start off easier and work your way up over 1-2 weeks.

Kudos to you and continuining your training through the summer!

Food Cravings - who doesn't have 'em?

I sure do. And it'll hit me randomly, even after eating the healthiest meal. I'll eat a great salad but want to 'finish it off' with some ice cream. Urgh. But when we are eating clean, it’s so important to master these urges and find healthier ways to ‘indulge’. Here are a few of my tricks:


THE SWEET TOOTH

Not to be limited to just after a meal, we get these cravings when we’re stressed, when we want to celebrate…yes, pretty much any time of the day. Instead of eating processed sugars, try these options:
- Frozen Fruit: eat a few frozen chunks of mango, strawberry, or bananas and it will feel like you are cheating! It really is not much different from sorbetto…plus there are no added sugars and you are getting your serving of fruit!

- Protein Shakes: get a high quality protein and make a delicious smoothie out of it: just add some ice, berries, cinnamon, and a splash of light soy milk for a creamy, ‘sweet’ concoction.

- Greek Yogurt and Berries: Greek yogurt is more dense than regular yogurt and will fill you up. Add the berries for all their great nutritional qualities and an added sweetness!

- Unsweetened Apple Sauce: sprinkle on some cinnamon for a healthy treat!



THE URGE FOR SALT

I'm really disciplined on my sodium intake, and I hope you are too. However, sometimes we just want something salty…but instead of opening that bag of potato chips, try these options:
- Hummus and Pita Chips: try making the hummus yourself to eliminate any processed ingredients.

- Salsa: add it to your egg-white breakfast wrap, fajitas, or brown rice bowls for extra flavor. Or have some with organic blue corn chips – but watch your portions!

- Unsalted Nuts: a little handful of almonds, walnuts, and cashews will help – they may be unsalted but somehow they do the trick!

- Smart Balance Popcorn: or any organic kind – just watch your portions!

- Parmesan Cheese: sprinkle the low fat kind on your salad for an added ‘salty’ taste



RESEARCH RECIPES

“The Eat-Clean Diet Cookbook” by Tosca Reno has a whole ‘dessert’ section with recipes for clean-eating treats. Or, do what I do and browse on the web for healthy recipes posted by other clean-eaters. You will be amazed to see how many people blog about their favorite healthy dessert recipes!



MASTER THE MIND

At least when it comes to cravings! It’s important to realize that most of our cravings are nothing more than what our mind tells us they are. If we are battling an urge, even after trying a healthy alternative:

- get some fresh air! Go for a walk, taking deep breaths in and out to calm our minds down and enjoy nature

- drink lots of water

- socialize with a good friend or loved one

- write your feelings down in your food journal



BE A CHEATER, ONCE A WEEK!

An exciting part about maintaining a clean-eating lifestyle, is that you can indulge in a ‘cheat’ meal once a week. Not only will you be able to satisfy your food cravings, you are giving your body a little extra energy for your workouts the following week. For those of you who are just starting a clean-eating diet, you may need a cheat meal twice a week. But once you are on track, you will feel satisfied with one a week! Just remember to set a 1-hour time limit – no buffet benders!

Hope this info helps. I know sometimes it's hard to get chocolate off the brain...just keep your goals in mind…once you start feeling your body getting leaner and stronger, you will be that much more motivated to keep eating clean!

Finding Inspiration

It's been a while since I've written a blog. I would come to my page at least once a day thinking that a topic would just appear, like pulling a rabbit out of a hat. But I would stare at my page, wondering what I could write to entice, inform, entertain...anything that will make a  (and myself) satisfied . Nothing.

Then I watched this week's episode of The Biggest Loser.

The season is nearing an end and this week the remaining contestants ran a marathon. Know how many miles that is? 26.2. Know how many months they all have been losing weight until running this marathon? SIX. Yes, in just six months, these morbidly obese, out of shape, and very unhappy people worked their asses off every day to not only lose weight, but become so much healthier, from the inside out. Doesn't 6 months sound like a painfully minute amount of time to prepare for a marathon? I mean, people train year-round to get to that point, many of them in better shape than these contestants. And here they are, still carrying a lot of weight, running up and down hills for 26.2 miles.

 A pic of the cast at the beginning of the season - just six months later, 4 of them ran a marathon.

As I watched the footage of their run (while mentally blocking out the cheesy music and dramatic shots), I couldn't help but get PSYCHED for the contestants. I was also in awe because I am not the runner I once was due to a nagging injury. But as I watched the BLers run/walk through knee pain and calf strains, inspiration just washed over me. They were able to mentally fight through any physical discomfort to just finish what would be one of the biggest feats of their lives. They were able to find the inspiration and motivation to go all the way. How can you not feel inspired by this?

The Final Four before their big race. Daris (left) destroyed the previous BL Marathon Record with a time of 4:02.

You know, inspiration can come from many things...I was having a hard time thinking about a blog topic and this episode started a chain reaction of creativity. The next morning, I attempted to run, which further motivated me, which inspired me to think of several blog topics (breaking my drought), which made me think about all other ways in which I can become a better trainer, which made me excited about life in general.

Just like negativity can start a downward spiral of destructive actions, thoughts, etc...an inspiring moment can breed positivity, breeding motivation, breeding creativity...to not a downward spiral but an exciting climb up to the top.

Not about exercise But...

I LOVE this story! I read this months ago and still think about it!

The businessman was at the pier of a small coastal Mexican village when a small boat with just one fisherman docked. Inside the small boat were several large yellowfin tuna. The businessman complimented the Mexican on the quality of his fish and asked how long it took to catch them. The Mexican replied only a little while.

The businessman then asked why he didn't stay out longer and catch more fish? The Mexican said he had enough to support his family's immediate needs. The businessman then asked, but what do you do with the rest of your time? The Mexican fisherman said, "I sleep late, fish a little, play with my children, take a siesta with my wife, Maria, stroll into the village each evening where I sip wine and play guitar with my amigos; I have a full and busy life, señor."


The businessman scoffed, "I am a Harvard MBA and I could help you. You should spend more time fishing and with the proceeds buy a bigger boat. With the proceeds from the bigger boat you could buy several boats; eventually you would have a fleet of fishing boats. Instead of selling your catch to a middleman, you would sell directly to the processor and eventually open your own cannery. You would control the product, processing and distribution. You would need to leave this small coastal fishing village and move to Mexico City, then LA and eventually New York City where you would run your expanding enterprise."


The Mexican fisherman asked, "But señor, how long will this all take?" To which the businessman replied, "15-20 years." "But what then, señor?" The businessman laughed and said, "That's the best part! When the time is right you would announce an IPO and sell your company stock to the public and become very rich. You would make millions." "Millions, señor? Then what?" The businessman said, "Then you would retire. Move to a small coastal fishing village where you would sleep late, fish a little, play with your kids, take a siesta with your wife, stroll to the village in the evenings where you could sip wine and play your guitar with your amigos."

- Anonymous

 

Priorities

A few weeks ago I was talking to a friend about my tendency to "over-give" due to my borderline obsession with thinking about what's best for others. The choices I make for myself are often contingent upon how my actions or decisions will affect others, even if in a very indirect, sometimes fabricated way. For example - and don't laugh at me - if someone's actions are bothering me or hurting my feelings, I tend to avoid confronting them. Not because I don't like confrontation, but because I don't want to embarrass them or inadvertently hurt their feelings. Absurd, right?!

Anyway, I was telling my friend that this is the first time in a long time that I've felt genuinely content with everything happening in my life including: my environment, my marriage, my social networks, and my health. And much of this feeling of real happiness started to sink in when I began this journey to Superfitness.

Why?
Because this journey has been a tremendous opportunity to make myself a priority in my life. I am putting my feelings and my well-being before anyone else's, and I've felt better as a result.
There is so much satisfaction in putting my committment and motivation into a program dedicated to my life-long health...and the achievements of my goals- big or small- further add to my happiness. And I believe I can more effectively care about others when I am taking care of myself too.

So here's an interesting reflection: another way to look at improving or changing your life to one that is healthier means making yourself your priority, and in turn, enriches your sense of well-being!

The Power of Visualization

My favorite cardio workout at the gym is the cycling on the spinning bike. I go for 30-45 minutes at a light-moderate resistance and moderate pace. I absolutely LOVE how I feel afterwards.

There is a little TV attached to the bike where you can train to a variety of spinning videos. And every time I spin, I also am on a date with the guy starring in these videos! Not sure what his name is, but he's blonde, slim, and definitely not my type. But I've acquired a huge crush on him - because he coaches you through the whole ride, giving you positive reinforcement and guidance (um not to mention the fact he has a great smile and calming voice). The best thing he does is give you visualization exercises which I look forward to every single ride.

He says something a long the lines of this:

"Close your eyes and picture yourself on a road. It can be any where you want, the road is flat and smooth and it's just you and your bike. You are riding down that long road. And at the end of the road is you. It's the you of tomorrow, next week, next month, a year from now, whatever your goal is, that is who is standing at the end of the road. And you are riding towards that goal."

How cool is that? It's one thing to picture yourself in the middle of a forest on a peaceful journey, but there's something extremely special about riding to the you of tomorrow.

This provides powerful motivation and just makes me feel good, because I know I am moving towards that goal. No matter how far away, I am still moving forward.

What do you visualize when you are training?

An "Off Day"

Here's the scenario:

You go to the gym, feeling mentally and physically prepared for your workout. You warm up for a couple of minutes, fully aware that warming those muscles up with greatly benefit your training. You stretch and head to the weights. You feel ready to tear it up!
 
And you fall flat. Really flat. You feel tired halfway through your first set and immediately know something is not right. You feel weak in your next set so you try to give yourself a pep-talk and mentally focus as much as you can. You try to summon that inner strength. But you're STILL flat.

Ever have one of these days?

Well I did, TODAY, when I went to the gym at around 6:30pm and it sucked. I just couldn't seem to give it 100%...I felt fatigued way sooner than I expected and I tried so hard to think aggressively and fight any mental blocks off. But I couldn't. I had to lower my weights by the 2nd or 3rd set and I was sweating heaps. And then my lower Ab workout...well...in my opinion it was abysmal.Then I had to push myself through 30 mins of cardio...which I usually enjoy after weights.

I probably sound super hard on myself, but honestly, this is the first time I've had an "off" day since I started a new phase of serious training. And it threw me off big time. Sure, I've had workouts where my energy was a little lacking, but I hadn't experienced such a weak effort like I did today. And it made me angry because I felt ready and I wanted to have a good workout.

I called my husband and complained for a few minutes...and when I got off the phone I decided to stop feeling sorry for myself. I realized that a bad day at the gym very likely happens to everyone once in a while...and I should feel good about finishing the workout anyway. I finished it - did not go home like I wanted to. And then I got to thinking about the different things that may have lead to an off day:

- Nutrition: did I eat enough carbs to ensure my energy stores were full? Was my pre-workout meal sufficient? I had a rice cake with almond butter and a banana and I had some carbs in every meal before then. I figured it was sufficient but maybe not today. Also, I had a coffee earlier while I studied - did I experience  a caffeine crash? Or did I properly hydrate after consuming caffeine?

- Rest: or lack thereof. I am actually sleeping really well lately, getting around 8 hours every night. So maybe I need a rest day from training. There actually hasn't been a single day since the journey began that I did absolutely NO kind of physical activity. Even when I skipped evening cardio and weights, I would go on my 45 min morning walk. I wouldn't think that the walk would inhibit a body's attempt to rest, but then again, a full day of complete rest wouldn't hurt either.

- Mental blocks: blame it on the overcast weather? I don't know...I feel like I tried to get competitive but it wasn't cutting it. But then I thought of personal trainers and wondered if I would have experienced much more success if one was there coaching me. Maybe sometimes we just can't push ourselves in the way that a good trainer would.

Those are all the possible factors I have so far...anyone else have any ideas?

When I got home, I did a simple Google search on this topic and found an interesting article on Bodybuilding.com. If anything, it reassured me that I'm not the only one who has gone through this - and that it will likely happen at another point down the road.

What do you do when you're having a tough work out?