Feb. 9, 2010 – Big Numbers

No, we’re not talking about the scale again. This time, we are talking about reps and weights. We’ve all seen men in the gym throwing weights around and doing several sets of 10 reps, then flexing their biceps. Or women in step classes lifting tiny weights over and over. Ever wondered what the point of either is? Both are simply increasing your muscular endurance. Like steady state cardio, it has its place but is not EFFECIENTLY serving a purpose.

The main purpose of doing weight or resistance training is to BUILD muscle tissue. To build tissue, you must break down existing tissue so that it will repair, making the muscle stronger and bigger. But your muscles, due to genetics, can only grow to a certain size, which is different for all of us. Sure there are ways to “trick” genetics but, as a rule, you need additional hormones and supplements to grow “bodybuilder” size. And “toning” is a myth, your muscles either grow or they don’t. And remember, more muscle means more calories burned.

Women, don’t be afraid of heavy weights! Men, don’t be afraid to lift lighter weights slowly (without using momentum) for fewer reps.

If you can lift a 10 lb dumbbell more than 12 times (with good form and a 4-count up and down), then it’s time to go heavier. Men tend to ignore this because they have to lower their weights in order to use good form slowly – until they begin to make faster gains. A good range for reps is to use the weight you can lift 8-12 times with good form. And with that 3 sets should be plenty.

Here’s my next program! Go El Capitan!

Not only is Brett Hoebel an amazing trainer to the stars but now he’s a Beachbody trainer as well.  He was on CBS this morning talking about his program RevAbs.  I chatted briefly with Brett this week and found him a great guy, extremely patient with questions and just all around fun to talk with.  Plus, I found out that he WILL be at the Team Beachbody Coach Summit April 30-May 1.  Yes, that’s right, we get to do a live workout with Brett!  I’ll be starting RevAbs when I finish my Insanity this month and I can’t wait!

 

Brett also did a guest spot on Good Morning America recently.   Gee, you think Beachbody might have something here? Great workouts from great trainers with great nutrition and no gimmicks.  Find out more about Rev Abs or other Beachbody programs by clicking here!

Feb. 8, 2010 – Weather Obstacles

Here in the California Central Valley we’ve been inundated with rainstorms in the last month. Nearly three weeks of non-stop rain. That would really put a damper on workouts if I merely relied on what I could do outdoors. And, to be honest, it’s pretty doubtful that I’d make many trips to the gym through the deluge either.

This is where planning has come into play. I’ve made arrangements to have various workouts that I can do in my home, at my own convenience, so that my results don’t get derailed.

Most of you know that I typically use Beachbody programs as my primary source of fitness but many of these programs can be used as supplemental programs to your “regular” fitness for those times when you just can’t get out of the house. I also have a weight machine, treadmill and recumbent bike (all are rarely used and accumulated pre-Beachbody) in case I want to use any of those.

Bad weather is simply not an excuse to not workout. If you need some suggestions for “supplemental” videos that will give you a whole body workout, just email me at fitcoachtina@comcast.net and I’ll give you a few ideas.

Daily Tips for the Weekend – Scales and Plateaus

Feb. 6, 2010 – The Evil Scale

Okay, so I mentioned this earlier this week in a video but I wanted to get a little deeper into WHY the scale is evil.  It’s a mental game we play with ourselves.

Have you ever felt good when you get up in the morning, but then climbed on the scale to see that you had actually gained 2 lbs and the day fell apart?  Suddenly you can’t find anything to wear.  Your clothes don’t seem to fit or look good.  And it goes downhill from there as you begin picking apart the rest of your appearance – your hair, your wrinkles, your teeth…then on to the rest of what is going wrong with your life, how you have no willpower, you’ll never…see what I mean?

The scale is a TOTAL measurement system.  It measures the weight of your bones, muscles, organs and fluids at any given moment.  Did you have Chinese food last night?  The added sodium will have you retaining several POUNDS of fluids.  Did you have a harder-than-usual workout?  Your muscles will retain extra fluids to repair the muscles.  Do you tend to be more muscular, wear a smaller size than other people with your weight?  The scale will show you as being “overweight” when you might actually be a perfect weight for you.

Choose a better way to measure your health – physical tests, body fat percentages and measurements.  The scale is a tool but it can’t be your only tool because it’s not completely accurate.

Feb. 7, 2010 – Plateaus happen

For those who have been exercising and eating clean for a while, you may have noticed that your scale isn’t dropping as quickly as you’d like it to.  You may have seen a significant drop in numbers and now they are slowing.  You haven’t changed anything so what is going on?

You may be hitting a “plateau.”  It happens to the best.  It’s not a sign that you’re doing anything wrong but that you’re body is actually responding to your new lifestyle.  Your body is growing accustomed to the healthy exercise and wholesome food you’ve been giving it.  (A “true” plateau lasts beyond 6 months.)  “But I still have more weight to lose!” you cry.

Then I have three little words for you – CHANGE IT UP!  Change your workout intensity, or duration.  If you are walking, add some hills (not weights!) or begin lightly jogging.  If you are running, try intervals of sprinting with running.  If you are doing aerobic classes, it’s time to find another type of class like spinning.  If you want to try watching your calories, vary your caloric intake each day (eg. Mon. is 1300 calories, Tue. is 1800 and Wed. is 1500).  The way to break a plateau is to keep your body guessing.  Pros call it periodization but by changing your workouts every 4-6 weeks, your body never becomes too accustomed to anything so changes (in this case weight loss) continue.

Pink talks P90X with Oprah

 

Want your own copy?  I’ll help you thru it (and to NOT get “China-ish”! LOL)  Click here!

Feb. 5, 2010 – Not a FOOD JOURNAL…

It’s one of the first things people ask, “Do we have to keep a food journal?”  I won’t make you do anything, you’re adults but know that a food journal is a priceless tool, especially after you’re starting to develop healthier habits.

At first, you’re just trying to make sure you’re eating the “right” things in decent portion sizes.  The struggle is to pick the right foods.  But later, when choosing the right foods has become more of a habit, you’ll want to concentrate on how many servings you’re getting and in the right proportions.  Are you feeling completely run down at the end of the day, perhaps you’re not getting enough carbs.  If you feel like you’re hungry all the time, perhaps you aren’t getting enough protein.  Feeling foggy-headed, you might be low on healthy fats. 

But you won’t know how much of any of these you’re actually getting unless you keep a food journal.  You might think you’re getting plenty of water, only to find out that you’re really only getting 64 oz a day.  Which days did you actually take your vitamins and which days did you forget?  All of these things will matter when you come closer to reaching a temporary plateau and will give you a definite place to start instead of using guesswork.

It’s EASIER?

Did anyone happen to catch Dr. Oz’s show yesterday? Near the end of the show was a couple who’s 4 year old daughter weighed nearly 85 lbs!!! This poor little girl (who was spoiled rotten and adorable) was already suffering from high blood pressure (for her age) and pre-diabetes. They projected that by the time she was 18, she would weigh over 400 lbs.

Now, keep in mind, sure our natural reaction is to judge and accuse this mother and father, who are obese themselves, that their daughter’s weight problem is their own fault. We can cast stones (I won’t because I was well on my way to being in this mother’s shoes at one time). And in the short video clip of them talking about their lifestyle, both parents kept repeating, “It’s just easier…”

It was easier to let their daughter watch TV, it was easier to give in to giving her cookies and cake, it was easier to allow her to not play. They must have repeated it 20 times about various items. But I watched as this mother cried for the teasing, humiliation and bodily damage their “easier” choices had caused. Was it REALLY easier?

And who’s fault is it that it SEEMS easier to drive to a fast food restaurant than to pull out a chicken breast and bake it? It’s not cheaper, it’s not easier and it’s certainly NOT healthier…so why do we think it is?

Marketing…

Sure, we choose to buy into it (and I do mean ALL of us in one way or another) but big companies know how to prey on our desire for convience and ease. We long for comfort, not truth and convience instead of growth.

Take the Wii for example. While the Wii is a great video game console, we have one, and at least it gets people up DOING something instead of sitting, most of the games are NOT a workout, no matter how marketing tries to spin it. Sure there are some that will get you sweating (The Biggest Loser, SOME of the Wii Fit exercises, Let’s Dance, even some of the Raving Rabbits) but most don’t (I’d venture about 75% of the games DON’T). Yet adults are considering this exercise for their children. The Wii is NOT a substitute for involvement in sports or simply playing outside.

Or another example? I don’t care how much fiber they put into Fruit Loops, it’s not going to be a healthy choice for breakfast! You can make Reduced Fat, Sugar Free Oreos but they are not an option for afterschool snacks!

The one thing this mother kept repeating (and I hear this from nearly ALL the moms I’ve ever worked with) was that it was too hard to tell her daughter no to certain foods. That she just refused to eat anything else. At the risk of sounding “mean,” would you let them eat food from a dumpster if they asked? Of course not. But guess what Moms, you’re not doing your kids any favors by giving them this garbage either. Don’t want to hear them asking for it – DON’T BUY IT! If the “food” isn’t in the house, they won’t continue asking and refusing to eat (and neither will you!).

Sure, they are going to complain for a while. Of course you’ll hear “there’s nothing to eat in this house.” And they might even refuse to eat for a while but when they get hungry enough, they WILL eat what you serve. As with all parenting, be consistent and be patient.

Okay, enough ranting but it KILLS me to see what we have done to our children’s generation because of our selfish desire for what is “easier” for us. What will happen to THEM? I refuse to sacrifice my children’s health (and in some cases, their lives) for my own own convenience. I refuse to give in to cleverly deceptive marketing and WILL raise balanced healthy children and teach them to do the same and THINK!

Insanity Fit Test Excel page

I set up a spreadsheet on Excel for the Insanity Fit Test but having troubles getting it to upload on WordPress. Until I get it up, you can get it by clicking here and emailing me and I’ll send it to you.

When you get it, just input your Fit Test Results and it will tell you how many more you’ve done since the last Fit Test.

I’ll also be working on a spreadsheet to go with it so that you can track your measurements before/month 1/ending. I’ll post that when it’s up as well.

Feb. 4, 2010 – Calories in = Calories out

If you’ve been in one of my classes or read my e-book, you’ve heard the phrase “Calories in = calories out.” Let me clarify this for you…calories ARE important but not the holy grail of weight loss.

Calories are nothing a measurement of heat. Different foods have differing calorie values (proteins and carbs = 4 cal/gram and fat = 9 cal/gram). So if you’re eating 7 g of fat on your slice of whole wheat bread (30 g carbs & 4 g protein), your buttered toast is equal to 202 calories.

A healthier (and less mathematically taxing) way to look at calories is to consider them fuel. Think of a car. If you have an empty tank, you’re going nowhere. But when you fill it up, your car will run. As it empties, you refill it. (Calories in = calories out) But what happens when you have a tank that’s full and you continue to add gas? It’s going to spill over. For our bodies that “spill over” turns to fat that is stored.

I’m not big on counting every calorie but it can help to judge how much fuel you’re really putting into your tank. More often than not, you’re overfilling your body.

Ditch the scale!