Preventing The Dreaded Weight Loss Plateau

Everyone has experienced it. You're cruising along on your weight loss journey, the scale is consistently going down, you've found your groove and then, BAM! You hit a wall and nothing will budge.

The stories are numerous. Everyone seems to do so well on a diet for the first 3-4 weeks then it "stops working," and they throw in the towel.
More than likely, the diet didn't stop working, their body adapted and caused a plateau.
IT HAPPENS !

Plateaus happen, at least to those who don't plan so they can prevent them!

Our bodies are actually so amazing that they learn to adapt themselves to their environments. While slowing the metabolism down may be helpful if you're trying to survive in the wilderness, it's not so helpful when you've trimmed the calories and are trying to trying to burn that fat and your own body sabotages your plans. Fight back and prevent the plateau, or if you're already hitting that wall, it's time to trick the body and relight your metabolism.

First, shake up the calories and CHEAT!   Yes, I said the cheat word!  NOW I DO say this with some conditions.....don't go crazy !  Your "cheat meals" should be responsible !
And there are a couple of ways to cheat. Each week, you should plan for a free day to indulge in your cheat meals. This helps you both emotionally and psychologically enjoy foods you love while still sticking to your carb cycling plan the rest of the week.  Don't bring home crap and leave it there to tempt you the rest of the week.

Enjoy, then toss out any leftovers or go out to partake of it somewhere else.

If the thought of ingesting a lot of sugar and "sinful" food doesn't appeal to you (congrats if you're at this point!), < ideally you WANT to get here as one of your Goals !  Aim to increase your caloric intake by about 1,000 calories higher than what you normally eat during the week to achieve a similar result on your fun day! 

The goal is to do something radically different to throw off your body and what it is expecting to take in on this day.

Secondly, mix up your weekly eating plan with a "slingshot week." While we often can't remember what we did last week, our bodies have a long term memory that's very sharp.
If you've been following a carb cycling plan for three weeks and alternating low carb/high carb with a free day on Sunday, then come week four, guess what? 

Your body will be expecting another similar week and will burn calories accordingly. So trick it! Make this week all high carb days (aka slingshot week) to mix it up, then return to your low carb/high carb schedule.  

This is so important because if you don't mix it up, you will be setting yourself up for a plateau. Keep in mind you may not lose any pounds during this week (you may even gain slightly) but remember the big picture -- you're psyching out your body to avoid a stall long term.
I don't recommend this for everyone - unless you are already follwing a very religious nutrition program like I do.

Lastly, wake up those workouts. Okay, by now you get the picture that you need to mix things up. That includes your workouts!  If you have done the same routine more than six times in a row, it's time to try something new!   Everyone will tell you a different time to mix -up / change your workouts but again - IT DEPENDS ON YOUR GOAL !  You MUST have a goal to shoot for !  You can't just "go work out every day" and not have something you wish to acheive by doing so !  There is no magic # - everyone is different.

Mix Up the Cardio !  I cannot STRESS this enough !  YOU MUST DO CARDIO !

Get on the stair stepper if you typically get on the treadmill. Take a yoga class if you normally do circuit.  If you are a walker, try bike riding.   Try Swimming !  Swimming is a TOTAL body workout !  
Check out a gym that offers a free trial and experiment if you've never gone to the gym.
If you use a gym, take a new class or get your ass on a new machine ! 

As well, if you are already doing some serious working out and not seeing any progress, take a few days off from any workouts.

You're body won't know what to think!

Switching it up will not only help you avoid the dreaded weight loss plateau, but it will also prevent you from getting bored on your transformation journey. When you keep your food plan, eating routine and workouts ever changing, you will be fueling your success!

"Peace, Love and Fitness"

Member Makes Body Fit Health Club Famous ! (It's Me !) LOL

http://uxbridgefitness.com/member-makes-bodyfit-famous.html

How to do the Perfect Lateral Raise !

This is always one of the exercises I give to clients to strengthen and tone shoulders.  If you want nice toned arms, don't neglect the shoulders.  Most people think that nice arms only = nice biceps, but in truth you must work your whole arm - Shoulders, Triceps, Biceps and Forearms for an overall toned appearance and lean look !

Dumbbell lateral raises performed the traditional way don't work the targeted muscle -- the lateral head of the deltoids (or top / rounded part of shoulder)-- as effectively as they could without a little "tweak" in the movement !  I always make sure that this is the way clients perform this and trust me - it makes ALL the difference !


In this first picture you can see the dumbbells are positioned straight and level to the floor on the raise portion of the exercise.

If you REALLY want to get definition in both shoulders AND Triceps, then the "teak" that I am referring to is just as you get to the top of the move, point your thumbs down / or 'lead with your pinkies' - meaning your pinkies should be aimed at ceiling. (see photo below).

A simple repositioning can make a big difference. Bend slightly at the waist, and lead with the pinkies means this will transfer more emphasis onto both your triceps and shoulders and help to isolate both muscle groups.

Try 3 sets of 8 to start with lighter weights (like 5 - 8 lbs).  NOTE: it is more important to get your form correct first !!!   If you do not have the correct form, then it doesn't matter how many reps you do...you won't achieve the desired results !

Form over Function ! 

Good Luck ! 

"Peace, Love, Fitness"  

Clean up your diet with a few simple tweaks !!

Whether you've tried one too many fad diets, have fallen off the bandwagon, or just want tips for lifetime weight management, read on for my excuse-proof tips to help you flush the fat and stop the dieting merry-go-round.

1. Break that fast.
Think about it. You have been fasting for a good eight to 10 hours since eating dinner and going to sleep. Studies on both adults and children show that breakfast skippers have problems concentrating and a lack of sustainable energy.
You CAN train your body to "be ready" to eat 6 -7 times a day !
You'll be reaching for coffee, sweets, and sugar-laden energy drinks to give your blood sugar an immediate lift, but soon after you'll feel drained again and on the prowl for another sugar hit.

Protein Shakes !  Get on the Protein Wagon !
Solution: Find a protein powder that is dairy-(including whey) and soy-free. I am a huge proponent in morning shakes using non-dairy alternatives like Almond Milk.  You can also buy rice, coconut and almost every other alternative in the health food dept. of your grocery store. To make a great anti-oxidant smoothie, simply combine in a blender:
One scoop vanilla protein powder, 8 ounces water or cran-water (1 ounce, 100 percent unsweetened cranberry juice to 7 ounces water), 1 cup fresh or frozen fruit, 1 tablespoon Egg Whites, 1 tablespoon flax or chia seeds, and ice cubes (if you'd like).

Gain Great energy for three to four hours!


2. Eat all the colors of the rainbow.
Include at least two dark, leafy greens (like kale, collards, and romaine lettuce) and brightly pigmented vegetables and fruits (like tomatoes, fresh corn, oranges, and blueberries) to complement your daily intake of protein foods (omega-3 eggs, organic poultry, lean beef, deep sea fish, legumes, and tofu) and healthy fats (olive oil, walnuts, and chia seeds).

3. Don't eat the same foods every day.
Variety is the spice of life, and the more kinds of foods you eat, the greater your chances of taking in all the important nutrients that ward off disease like diabetes, heart disease, and arthritis. Strive for at least 10 different kinds of foods a day instead of just a few.

4. Eat lunch like a king and dinner like a pauper.
Our caloric and metabolic needs peak at midday. Work with your metabolism, not against it.

5. WATER, WATER, WATER !  Use pure water as your number one beverage.
Since water is the most natural and effective diluting agent, it is important that it be used therapeutically for cleansing. Drinking any other liquids, such as coffee, tea (even herbal teas), soft drinks, diet drinks, carbonated water, mineral water, or unsweetened fruit juice, can ALL dehydrate you!.    All of these beverages contain some type of substance that must go through a digestive process. This is exactly what you don't want. Here's why you should drink your eight to 12 8-ounce glasses today:

• Drinking water before a meal takes the edge off your appetite.


• Water ensures normal bowel and kidney function to rid the body of waste -- as well as stored fat.


• Drinking water alleviates fluid retention -- only when the body gets plenty of water will it release the stored water.


• Water gets rid of excess salt.


• Water helps plump the skin and prevents dehydration.


• Water helps to prevent the sagging skin condition that often follows weight loss.
• For great taste - add a lemon slice to your water !

6. Try not to go more than four hours without eating.
Keeping blood sugar levels steady translates into more weight loss for you.
7. Snack in the mid-afternoon.
Learn to grab a handful of raw almonds, pumpkin seeds, pistachios, or an ounce of low-fat cheese with a piece of fruit. Feeling creative? Try a sliced apple or nectarine rolled in toasted ground or milled flaxseeds with cinnamon, or celery ribs stuffed with mashed tofu, garlic powder, onion powder, and a dash of cayenne.

8. If you go out to eat, ask the server to remove the bread ASAP.
Instead, order a seafood cocktail or grilled Portobello mushrooms to get you started and take the edge off your hunger. This way you won't be tempted to fill up on carbs. AND don't add Salad Dressing to your salad - only olive oil and balsamic !  Ditch those hidden Calories !

9. Don't desert dessert. BUT keep it healthy ! In other words, don't deprive yourself. A little bit of a natural fruit sorbet or even fresh fruit (fresh pineapple is so good for your digestion) will give your sweet tooth just the satisfaction it needs.

10. Ensure proper dietary intake.
If you eat out frequently, or are prone to skipping meals due to your hectic schedule, then consider a multivitamin to the rescue. A multivitamin is important year-round, but is especially ideal during the summer. When you sweat, your body loses magnesium, the most important mineral for your heart. I recommend a multivitamin that contains 250-500 mg magnesium daily.
If you integrate even two or three of these tips and tricks I bet you'll reap huge benefits. Here's to a slimmer, healthier summer!

It is possible to enjoy a healthy nutirtion plan and be happy !

"Peace, Love and Fitness"

4 Mistakes YOU may be making !!!

Mistake #1 : Cardio on an empty stomach
If there’s no food in your tummy, your body will automatically tap into your fat stores, right? Guess again.
A 2011 report in the Strength and Conditioning Journal determined that regardless of whether or not you eat prior to your workout, your body will burn the same amount of fat. Even more depressing news: they found you’ll be more likely to use your muscle as a fuel source if you don’t nosh prior to sweating. Remember : FUEL your body before and within 30 min. of working out !  Bagel & PB, Greek Yogurt Fruit/Oatmeal Parfait, Egg White Omelette are some great post workout meals to help get you started !  Your body needs carbs - DON'T listen to      ill-informed idiots who say "I don't eat carbs" - Dumbass's - all of them !

 Mistake #2 : Separating your resistance and cardio training

You hit the treadmill one day and the weights the next, but your results are flagging.  An easy way to bust past that fat-loss stalemate is to fire up your metabolism either by combining the two techniques, as you would in a strength-training circuit with plyometric intervals, or doing one in the morning and one later on in the day.
Why?
I tell ALL my clients to do both all on their training days !
Cardio and weight circuits have been proven to improve cardiovascular fitness and muscle strength more so than a weights-only routine, and it’s commonly accepted that they increase EPOC, or excess post-exercise oxygen consumption, which dictates the amount of calories your body burns postworkout.
Alternately, splitting the two up by doing one early in the day and one later on means that you’ll be burning fat twice in one day.
(It’s not rocket science, people.)  Helloooooo !  

Mistake #3 : Sticking with the same machines

Is the elliptical your best friend in the gym? What about the leg press machine – do you rely on it to tone your glutes every week?
It’s fine to have a fave fit method, but remember, your body appreciates a challenge, and performing the same actions over and over again isn’t going to do it any favors.
If you can’t bring yourself to switch up your routine – a cycling class instead of the elliptical, or dumbbell squats in lieu of presses, for example – at least opt to use a different program on your cardio machine (like intervals or hill climbs), or change up the amount of resistance and number reps from workout to workout. 
I am a huge proponent of "changing it up" - REMEMBER ! Your muscles are smart and they get used to any workout over a period of only a few weeks !  You MUST constantly challenge them with new workout moves !

 Mistake #4 : Drinking your calories

Many seemingly healthy fluids may actually be working against you. You know that OJ is a great source of vitamin C and folic acid, but were you aware that just one single cup contains 110 calories?  And lets not even talk about HOW much SUGAR is in both OJ and MILK !!!!
That might not sound like a lot, but when you pour yourself an extra-large glass or go back for seconds, they can accumulate quickly.   Plus, if you are heavy-handed with the milk or cream and sugar, your coffee can easily change from a five-calorie pick-me-up to a few hundred calories.  Think your little frappacino, cafe latte with soy milk and FLAVORING is NOT high is sugar ??? Guess again !  READ YOUR LABELS !
Make your serving sizes and add-ins paltry, or opt for a hydrating (and calorie-free!) glass of water to accompany your meal instead ! 
Add a lemon slice to your bottle of water for a nice summery taste !
If you cut out most of the sugar in your diet; in just under a year you will FEEL better and have more energy !


"Peace, Love and Fitness"

"I WANT your arms !! The Bicep Curl - Not JUST for the Biceps ! How's Your Form ?

"I want YOUR arms !"      If I had a dollar for every time someone stopped me and commented on my "guns" - well I would be surfing everyday !! 

It is always gratifying that my hard work gets noticed for sure....but sometimes people are shocked by the answer I give them !  Biceps are fun to train and respond quickly to training, however if you use different training techniques, you can train more then your biceps during a bicep curl !

Sometimes..you don't have alot of time to train so in order to achieve a "full-body workout" you have to be creative and efficient with your training program.
Most women I train want "guns" (biceps) and the good news is that it IS possible !  And a big misconception is that you will look like the "Hulk" - Chill out - you don't have enough testosterone in your body first of all AND you would have to take supplements or in some cases steroids in order to look like the bodybuilders.

There are several different ways to do a Bicep Curl.

 If you think a standing bicep curl is only working your bicep, think again. That is one of the biggest misconceptions about working out that many people are unaware of. The body uses more than 50 different muscles just to stay standing.


Once you decide to put a weight in your hand, whether a barbell or dumbbell, everything changes, and your body exerts even more energy. Isolation of any muscle, in this case the bicep, is a total-body activity. In order to do this exercise properly with super strict-form, it will require you to use almost every single muscle in the body.   Remember, just to stay standing requires more 50 different muscles, and now we have added weight to the equation.

Doing a bicep curl with "super-strict form" means standing with a slight bend in your knees and driving your heels into the ground with your head and chest up. You need to keep your abdominals engaged during the entire set in order to maintain proper form and work your abdominal muscles. As you keep your shoulders and elbows back you will begin to contract your triceps, and as you curl the bar up it will contract your biceps. Be sure to maintain the squeeze the whole way up and down the curl. It is better to do one perfect rep than 30 incorrectly.  AND don't forget to contract your core (Abs) !!!

1. Standing Bicep Curl - one of the most popular forms. Both arms are raised, palms up at the same time. Focus is on keeping your upper arms close to your sides and "still".



2. Hammer Curls - hits Delts and Biceps

3. Bench Curl - my favorite one !!  Total isolation of Bicep.  Done on bench, with back of arm resting on inner thigh, arm extends straight down towards floor and then slowly curl back up being sure to keep upper arm "still".



A simple bicep curl will work your abs, gluts, triceps, shoulders and countless other muscles in the body.  Like the bicep curl, all exercises require the whole body to work when performed correctly.
The next time you are in a rush at the gym and can't decide where to begin, keep this in mind and remember that you don't need to cram in reps on every single machine to work your entire body.

Let me know how you make out and show me YOUR guns !!!

"Peace, Love and Fitness"

Fix your Form - The Perfect Dumbell Row !

For those of you familiar with the dumbell row, it is often done incorrectly.  As with any exercise proper form can be the diffrence between success and failure.

The Wrong Way: The single-arm dumbbell row is usually well-performed in terms of the movement itself.  What people screw up is their posture.  If you look at the picture below you will notice the model's back is rounded.
Rounding the back can make your spine and shoulder vulnerable to injury so you want to make sure it is straight.



The Proper Form: Instead, make sure to keep a straight spine and brace the core (contract your abs).  Lift the weight up toward the hip until the upper arm is level with the back. Again, extremely important to NOT lift your elbow higher then your back as that can disengage the triceps and engage the shoulder and back.



Now it's your turn. Evaluate your row form, then try the tips above. Tell me how it goes in the comments below, and be sure to check back over the following weeks for more tips !

"Peace, Love and Fitness"  

The Crunch ! Fix Your Form !

If you don't know your way around a weight room, heading to the gym can be intimidating -- and even dangerous.  

But paying attention to a few simple rules of proper technique can make you slimmer, stronger and healthier all over.

This week, we're conquering the crunch. Experts agree that crunches are generally not the fastest path to flat abs,  - Like I always say....Sixpack Abs are 80% made in the Kitchen !

Most people don't want to eat clean and be diciplined enough.....so they will never be able to see the true benefits of seeing their abs !  (everybody HAS abs, but most are covered up by a layer of fat !)

But we'll examine some other ab exercises in the coming weeks. I still see plenty of people doing crunches -- and doing them wrong.

The Faux Pas: The biggest problem is curving your spine, which puts strain on the neck and back. Look familiar?
Poor crunches put the back into an eerily similar position as sitting hunched over in a desk chair!  Which is why you should also try to sit on a Swiss Ball 20 minutes a day at your desk !



The Fix:  Instead of trying to bring the shoulders to the knees, think about bringing them straight up towards the ceiling.   This will engage the abs without compromising the spine.

 Lift toward the ceiling until your shoulder blades clear the ground, then slowly lower your torso back down.  Just looking at this picture - you can almost SEE the abs doing the work !  When you practice this form below....you WILL feel the abs engage....that's how you know you have the correct form !



Now it's your turn. Evaluate your crunch form, then try the tips above. Tell me how it goes in the comments below, and be sure to check back over the following weeks to fix your squats, planks and more !

Peace, Love and Ftiness !  

Fix Your Form - How to Do the Perfect Lunge !

If you don't know your way around a weight room, heading to the gym can be intimidating -- and even dangerous.  It is worth asking for some machine instruction from a trainer at your gym.  A good gym should have someone available at all times to assist with proper form whether it's on a machine or at free-weight area.  That's why Snap-Fitness is not a wise idea - as there does not have to be anyone at the facility as it is opened by card pass only !

But paying attention to a few simple rules of proper technique can make you slimmer, stronger and healthier all over.

This week, let's look at The Lunge. Most women I know do this exercise.

The Faux Pas: The number one mistake here is that people look down at their feet, and, where the head goes, the body follows.
It's over-exaggerated in the photo below but you can see that by looking down at your feet, you force your body to 'round' unnaturally downward, which can throw you off balance or place unwanted stress on your joints.
 


The Fix:
Make sure you look straight ahead, keep your shoulders back and spine straight.




Frequently finding yourself glancing down to gauge where to place your forward foot?
Rather than worrying about foot placement, lunge forward a distance that simply feels natural.

As well....you MUST be careful not to "move over your knee" when you lower into the squat.  What this means is keep a straight back and make sure your knee is NOT over your lead foot, thereby putting less strain on your knee.

As you get more comfortable with your lunges, you can also incorporate dumbbells as well and challenge your balance. Begin with light weights - 5 - 8lbs until you are comfortable.
Now it's your turn !

Evaluate your lunge form, then try the tips above. Tell me how it goes in the comments below, and be sure to check back over the following weeks to fix your squats, planks, crunches and more.

An Apple a Day ! Here's Why ! Crowding Out ! ?

Here's the secret to weight loss: It's all about crowding out, not cutting out. Crowding out is a term used in nutritional circles to describe how to eat in a healthy way so that you never even have the chance to feel hungry.


You literally crowd out the junk you think you want to eat by choosing to eat key foods throughout the day so that you're always satisfied.  I am always teased about carrying around my "Fred Flinstone" lunch bag around all the time but hey !  I know the secret !!!!  
When you gradually add in nutrient-dense, fiber-rich foods, you simply stop feeling cravings. You run out of space in your belly for the old junk. Instead of craving, you feel full, fulfilled, and content.  You DON'T NEED expensive friggin' pills and fad powder diets !!! Just eat healthy and eat 6 - 7 times daily - small portions !
Here's how it works: All you have to do to get started is to add healthier choices to whatever else you're already eating.  Before you dig into whatever it is you really want to eat, have something with some natural fiber in it -- ideally, an apple -- because in all the medical literature, the one dietary component most associated with weight loss is fiber consumption. The reason fiber helps us control our weight is that it fills the belly yet yields few calories since fiber is, for the most part, not something that we can digest. It also slows down the digestion of food, so you get a slow and steady source of glucose sans the rollercoaster ride of blood sugar crazies and the cravings that follow.
Most of the population do not get enough fiber each day to meet their nutritional requirements. It's recommended that women get at least 25 grams of fiber per day on a 2,000 calorie diet -- or to be more precise, 14 grams of fiber per 1,000 calories consumed. Men are recommended to get 38 grams. However, the average person only gets about 15 grams daily.  Twenty-five grams is actually at the low end of what your optimal fiber intake, so there's no reason not to aim higher. We humans actually evolved eating more than 100 grams of fiber a day, largely from wild greens. So back to that apple: How does an apple measure up in terms of fiber? Eating just one apple a day (skin on) will give you an average of 4.4 grams of fiber, about one-fifth of your daily need.
And apples don't have just any old fiber, they are a rich source of a particularly powerful kind called pectin. It's what's used as a gelling agent to make jams and jellies, and in our stomach it can delay stomach emptying through a similar mechanism. Researchers at UCLA showed that by swapping in pectin for regular fiber, they could double the time it took subjects' stomachs to empty from about 1 hour to 2 hours, which meant subjects felt full that much longer.[1] And in another study published in the journal Nutrition, scientists found that instructing participants to eat an apple or a pear before meals resulted in significant weight loss.[2]
The participants were told, in effect, to eat more food, to add the fruit on top of their regular diets, and what happened is that the fruit crowded out less healthy choices, they ended up eating fewer calories overall, and they started shedding pounds.
While singing the praises of the humble apple, though, I would be remiss not to mention the extraordinary health benefits associated with eating them. It seems the old adage, "an apple a day keeps the doctor away" just may hold truer than we knew.
A major review published in 2008 out of the German Cancer Research Center found that indeed, compared with those who eat less than an apple a day, those who eat one or more had less risk of oral cancer, cancer of the voice box, breast cancer, and colon, kidney, and ovarian cancer as well.
This makes sense given new research from Cornell showing that apple peels have potent antioxidant and growth-blocking effects on human breast cancer cells examined in a petri dish, and the higher the apple concentration, the fewer the cancer cells. And apples seem to work best against estrogen-receptor-negative breast cancer, which is much harder to treat than the receptor-positive kind.
How do apples do what they do?
There are three stages of tumor formation. Carcinogens cause the initial DNA mutations (the initiation stage), and then oxidation, inflammation, and hormones cause it to grow (the promotion stage); finally, metastasis occurs, in which the cancer spreads throughout the body. Which steps have apples been found to block? All of them. Apples not only have antimutagenic, antioxidant, and anti-inflammatory effects, but they may even enhance our immune systems to help clear out any budding tumors before they get their start.
So if you're rooting around for something to eat, grab an apple while you're looking, and usually by the time you're finished eating it, your hunger will have been sidelined; it's crowding out at its best! Have it in the midmorning, in the afternoon, or before a meal; it's entirely up to you. But before the day's end, do eat an apple. Not apple juice or applesauce (and certainly not apple pie or an apple muffin!).
Just a good ol' whole apple. Any kind will do. You might just be pleasantly surprised at how the weight starts coming off and your health begins to soar!

"Inspire, Create, Motivate"

Protein Powders - What's the Right One for You ?

Most of you have heard about the benefits of Protein and why it's SO important to have at every meal !  But due to busy schedules, sometimes a Protein Shake may be your best option to make sure you get your daily protein allotment.
Several factors can determine what TYPE of protein is best for you:

1. Your Diet / Tolerance Level - i.e. - if you are lactose intolerant then you would want to steer away from Protein complex with Egg and Milk base (which many have) - a better choice would be Soy Protein Powder. If you don't have lactose issues then read on !

2. Your Activity Level - most protein powders are fine for everyday consumption.  However Casein Powder is a heavier blend and is normally used when training or to have at night before bedtime for "muscle recovery" / keep you satiated during sleep.  They also help with keeping your blood sugar stabilized throughout the day.

Mixing with milk slows digestion as well.

3. Rule of Thumb: Active individuals should consume 1 to 1.5 grams of protein per pound of bodyweight daily. I always go with 1 - 2 scoops of Powder per Shake. Each scoop should have 25 - 30 grams of protein PER SCOOP !  This is why you should really take the time to read the labels !  Some powders like the ones in Wal Mart etc. are sold in bulk and often you have to use  scoops to get that much protein !   **Take a look at the Nutrition Label below and you will see what I mean...grms of protein per scoop AND no Sugar !) Be careful with sugar content when choosing Protein Powders.

Quality sources of protein other than protein powders include, fish, chicken breast, turkey breast, lean beef, eggs and low fat dairy.

4.Taste - there are so many different types / flavors that once you narrow down to a few good ones (which I will attempt to do!) then flavor is the next challenge !

I have Chocolate, Banana Creme and Vanilla always around because I like to change up the taste and get bored with the same one all the time.

5."Mix" - When you are making a shake you can use water, milk or juice as the base.  (I stay away from Juice because of the Sugar content and usually only have it once a week (Sat.) as a treat !   What I really LOVE is Almond Breeze Unsweetened Almond Milk.  It comes in Plain, Vanilla and Chocolate and I buy Chocolate and Vanilla (always Unsweetened) and use it as base as well as put it on Cereal.  I have got off Milk completely ( 1 cup of Skim Milk has 13 grms of Sugar !) You can buy it at most grocery stores now and is often found in the health food section. And it's cheap !

Now for the Protein.  I go to Popeye's in Ajax http://www.popeyescanada.com/  to buy my supplements as they have a wide variety of everything.

My go-to for Protein Powder is "4 Ever Fit - 4 Ever Whey Protein Powder" - http://www.popeyescanada.com/inf_4everfitWheyIsolate.php

Pics attached.   I can't say enough about this product ! (I should be a spokeswoman!) - A trainer recommended it to me and then I spoke to the rep at Popeye's in Ajax and he further explained the benefits - AND the other fact is that Protein Powders go by weight - ideally you want the Protein to be 75% + by weight of what you are buying. It's more "pure Protein" -  "4 Ever Fit" is by far the best price point for the size ! 4.4 lb container usually runs $39.99 which is a good price.

If I am training for something heavy like a Race then I sometimes go with MyoFusion by Gaspari.  http://www.popeyescanada.com/inf_gaspari_myofusion.php

It's more heavy duty complex mix. Little more expensive as well.

These are the optimal times of usage for the varying protein powders:

1. Postworkout- 30-50 grams whey protein isolate in a postworkout drink with 30-100 grams of carbs.  Do not mix with milk after training as this will slow digestion.
2. Bedtime- 25-40 grams.of a sustained release protein like casein. I only do this is I am late and can't get a decent meal into meal.   Sleep is when are body is repairing and recovering. Consuming protein before bed lessens the harmful effects of cortisol increases that can occur during sleep. Although whey is a good source of protein before bed, a sustained-release protein powder is better because the aminos will be released at more gradual rate over a period of 6-8 hours. You can buy casein but it's VERY thick ! Don't think you will need it anyway.
3. Morning- Immediately upon awakening. Your body has been fasting through the night and is in need of protein AND WATER !!  I always tell my clients as soon as they get out of bed - drink a half bottle of water !!!   Your body has just gone 6-8 hours without water !!  Would you do that during the day ??? NO !
4. If time restraints don't permit an egg white omelette, (I love the Simply Egg Whites liquid) I make scrambled eggs with Feta Cheese and Red Peppers.  You can also mix whey protein in a bowl of cooked oatmeal.
5. I also use Cinnamon as a sweetner.

You can find Protein Powders at the Health Food Stores -  they would sell diff brands and would be more expensive for less volume.   GNC is also a good place to find these types of products.

Next Up: Fat Burners: What are they and do you need them ?

Peace, Love and Fitness

"Inspire, Create, Motivate"

To Float or Not to Float...that is the Question !!! Triathlon Blog 2

As some of you know from my postings here and on FB, I am participating in my first Triathlon in Orillia this August. Orillia holds a special place in my heart as I spent most of my formative "summer" years there as a kid at the Family Cottage on Grape Island.  So when I had the chance to pick this as my first tri-spot, it seemed fitting indeed.

I thought this might be a great opportunity to blog about as there are many people that may wish to try a Triathlon and hopefully sharing all the info/training tips I am picking up along the way will help benefit someone else !

Triathlon is made up of three key sports: SWIM, BIKE and RUN in that order ! Everyone has a "weak" portion and it is usually the Swimming ! (yaaah, I am in the majority!)  I will take comfort where I can !)  Everyone learned to swim if they had a cottage; my sister, Elaine swan the friggin lake and around the island ! She can also float like there's no tomorrow and I am so jealous I can't !!!  I used to think it was boobs that was the trick - as I had/have none) but I have learned through my training it is muscle / "other tissue"  ratio - the leaner you are- the more you will sink like the Titanic !    YES, this is the one sport that being a bodybuilder is definitely a deterrent !!! 
So #1, I have to "lean out" which is difficult for me (psychologically) as I am used to big muscles. 
You SOON find out that "you think you are a  strong swimmer.....but you are not !"
It also takes a toll on your body but that's a whole other blog !

I purchased a pair of "Zip Fins" yesterday as well - these are "training fins" for the pool to help strengthen your legs.  They are half the size of normal fins and have a slit in the middle. 

My Cat "Latte" actually thought the BOX was more exciting !

Having said that....these sexy babies are supposed to help me from sinking to the bottom of the pool !  

I am excited to try them out this week at Master's Swim Training - and yes...it's as daunting as it sounds ! 

Changeroom over weekend....8 year old comes up to me and says " Hi" - (scared the shit out of me she was so loud - water in your ear kid ??) " I like your piercing" - did it hurt ??" (Oh crap, I think...how do I respond to that one ?)  YES...it hurt like a Bitch and DON'T EVER get one !!!
But no, I did not take the "mother" route.  "No, it doesn't hurt at all" I say. 
"Cool, and you have Tattoos too !!!  Are they real ?"  (uh oh...!)

Stay tuned.....

EVERYTHING SMOOTHIE ! How Adventurous are YOU ?? Enjoy !

Everything Smoothie: Banana, Berry, Peanut Butter, and Broccoli All in One Drink

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I've made smoothies with spinach, kale, and even celery, but this is the first time I've tried using broccoli as the green veggie. Packed with fiber and calcium, this is a sweet and fruity way to get more of this healthy food into your day (without your taste buds knowing). !



Continue reading to find out how much fiber and protein you'll gulp down in one 330-calorie serving !!!

Banana Berry Peanut Butter Broccoli Smoothie

Ingredients

1 medium ripe banana
6 strawberries, green parts cut off
3 raw broccoli florets, stems cut off
6 ounces Plain 0% Greek yogurt
1/2 tablespoon smooth peanut butter or Almond Butter
1 cup of Vanilla Almond Milk or Water

Directions

1. In a blender or food processor, add the banana, washed strawberries, washed broccoli florets, yogurt, and peanut butter. Blend until smooth. This makes a thick smoothie, so if you prefer a thinner consistency, add a little soy or skim milk. Pour into a glass and enjoy immediately.
2. Blend REALLY well !!!
Makes one serving. "Inspire, Create, Motivate"

Nutrition / Granola / Meal Replacement Bars - Making Smart Choices !

Clif Bars, Luna, Kashi, Quaker Crunchy Bars...so many choices but how do you know which bar is right for you ? One of the key things to remember is that there are different bars to match different needs.  There are Granola Bars, Meal Relacement Bars, as well as Snack/Nutrition Bars.

Nutrition bars are filled with nutrients, protein, vitamins, minerals, carbohydrates, sugar and fat. They are individually wrapped, and it may be tempting to use nutrition bars as convenient snacks or as fuel just before exercise. While this may be a good use for the bars, be careful -- not all the bars offer the same nutrients, and some of them may not be much better nutritionally than candy bars.

Your body needs energy to fuel activity, and the energy that it uses comes in the form of calories. Nutrition bars provide calories, but little else.  Some bars provide excessive carbohydrates, protein and fat, but for the most part, these nutrients mostly contribute fuel.

Rather than spending money on costly bars, focus on eating well-balanced meals, getting enough sleep and exercising regularly for energy.

Eat fruit, yogurt or nuts as a light snack to fuel your exercise.

One of the rules to remember is Sugar Content when looking at the label.  TIP: Anything under 9 grams per bar IS the smart choice !  Sugar content over that is bordering on high levels.

 

As I mentioned the other day, Clif Bars are well marketed.  The owner began making batches in his kitchen with his mother as taste tester in California.  But unless you use them sparingly....you are taking in alot of calories and SUGAR. 

 

 

Clif Bar

There are a variety of Clif bars available, and they vary according to your needs. Clif Bar varieties include the natural original bar, kids Z Bar, Mojo, Builder's, Crunch, Simple and Delicious and Sweet and Salty. The original Clif Bar is made from 70 percent organic ingredients, and the bars' ingredients include brown rice syrup, a protein blend, oats, flour, dried fruit, oil, salt and natural colors. One bar usually provides 200 to 250 calories, about 10 g protein and 20 g sugar.

 

Luna Bar

Luna bars are designed for female athletes (yes, athletes!) and source their protein from soy. The main ingredients of the bars include brown rice syrup, evaporated cane juice, oat flour, oats, soy lecithin, soy beans, whole grains, and vitamin and mineral supplements. There are approximately 20 flavor varieties for the original Luna Bar, and there are also mini bars and protein bars that increase the amount of protein to 20 grams. Smaller bar for sure and better as far as Sugar content  as One original bar averages 180 calories, 13 g sugar and 9 g protein.

Kashi Bars

These are one of my favorite Go-To Bars around 3 p.m. or pre-workout....With rich, creamy peanut butter, roasted peanuts and a touch of wildflower honey, the Kashi TLC Peanut Peanut Butter granola bars have 4g of Fiber and 7g of Protein. AND under 9 grms of Sugar !!!! Most Kashi Bars come in under the Sugar allowance !

Here's how to determine what you need in a bar.

Calories:
Energy bars range in calories from about 100 to 300. If you are not using them as a meal replacement, they can sabotage your best efforts at losing weight if you don't read labels carefully. (Kashi Go Lean's cereal slimming system bars, for example, contain 280 calories and 5 grams of fat; Met-Rx bars have 320 calories). If you're having these bars as a snack, choose one on the lower range of the calorie spectrum. PowerBar Pria is an example of one that tastes great, and at only 110 calories, it won't make a big dent into your daily food budget.

Carbohydrates:
Carbohydrates are the main fuel source for the muscles and brain, and play an important role in the diet. Some bars have as little as 3 grams of carbohydrates, whereas others, like the Clif bar, have 41 grams. This is more carbohydrates than what you would get in 3 slices of bread. More than 30 grams is not necessary for a snack, unless you plan to engage in long periods of exercise. (Since carbs are the primary source of fuel for the muscles, they are very important during endurance events, such as marathons, or even long basketball games. The PowerBar performance bar has 45 grams of carbs and is very low in fat (only 2 grams).

Protein:
Some like Met-Rx Protein Plus, have over 30 grams of protein--more than a deck of cards worth of chicken or meat. This much protein is generally not necessary, but it can be helpful if you are doing muscle-building exercise, to help the wear and tear of the muscles. PowerBar's Protein Plus has 4.6 grams of glutamine, which can help to rid the muscles of excess lactic acid (Lactic acid is formed during high intensity exercise, when the muscles lack oxygen, and it can interfere with the muscle's ability to contract). Some bars, like Genisoy, offer soy protein as the main protein source. Soy has been shown to help lower cholesterol levels, and possibly protect against other diseases.

5 Tips for Buying Energy Bars

• Watch calories and fat - up to 300 calories and 10 grams of fat is reasonable for a meal replacement, but cut that in half for a snack.
• Choose a bar with at least 30 grams of carbs if you plan to engage in long periods of exercise. (Same for protein, if you're working those muscles)
• Look for vitamins and minerals that you wouldn't get from foods (like calcium and iron)
• Limit saturated fat to 3 grams or less per bar.
• Go for bars with 3 grams of fiber, for weight control.

Also, you should NEVER replace a meal with simply a Granola/Nutrition Bar.  Too many people do this instead of proper balanced meal.  As I always say....PREP is the most important thing you can do as far as weekly meals.  Take the extra time on a Sunday to think about your week ahead and how your meals may be impacted by your schedule.  

"Inspire, Create, Motivate"

My "Perfect Diet" is Making me Fat !

You've followed the weight loss rules:


More vegetables, less red meat, no chips or soda an cutting down your alcohol content.  So if you're doing everything right, why is the needle on the scale going in the wrong direction?   Even with the best of intentions, something as simple as a healthy-but-oversize snacks can make us gain. But finding small ways to save just 100 calories a day can take off 10 pounds in a year.


The Yo-Yo Dieter


"I eat healthy, balanced meals and snacks--and my weight still fluctuates! I DO eat  clean! "
I see this ALL the time !   People tell me they "eat healthy" and I watch them very closely.  Invariably - they are fooling themselves and cheating in private OR making the wrong choices about what & when to eat.


YES - you NEED Carbs !!!! 
Making sure each meal includes a healthy combination of fat, carbohydrates, and protein, plus at least one fruit or vegetable--such as chicken and hummus in a multigrain wrap, with { baby carrots on the side. For snacks and sometimes on-the-go meals you can have apple slices with almond butter or make Power Balls and keep some with you !!!    Eat every 3 hours, (set an alarm to remind yourself if you have to !) Eventually your body will get used to this method of eating and your stomach will prompt you that it's time to eat !
Drink about 50 ounces of water a day, skip alcohol and fast food, and exercise regularly.
More calorie-cutting tips: 
Pare down the ENERGY BARS !  I see way too many people snacking on what they think are healthy Protein / Granola Bars !

Take a look below at Clif Bar - Peanut Butter !
20 GRAMS OF SUGAR !!!  Calories from Fat - 45.0 !!!!   Are you nuts ??

* Percent Daily Values are based on a 2,000 calorie diet.

Your daily values may be higher or lower depending on your calories needs. Which Leads to another issue - you SHOULD not be on a 2000 calorie / per day diet unless you are a tri-athlete / bodybuilder !

Go lean on protein  If you MUST eat Red Meat, keep it to the minimum servings - maybe once ot twice a month but the type of meat / or cut of meat makes a difference !  Some cuts of meat may look good but the calories can come from fat; and the same amount of skinless turkey has 144 calories. And turkey sausage has 75% less saturated fat than the pork version. Other lean sources of protein: fish and beans.

Skip "diet" treats - Fat-free and sugar-free aren't necessarily low-calorie: For example, one brand of chocolate chip cookie has 53 calories; the reduced-fat version has only 6 fewer. Plus, studies show that overweight people who eat low-fat instead of regular snacks consume, on average, twice as many calories.

Here is a sample diet you can follow if you are trying to lose weight -
BREAKFAST 3 egg whites*, scrambled, with 1 slice multigrain bread and 1 small apple
SNACK 3/4 c berries with 1/4 c granola
LUNCH Protein drink - Whey Protein
SNACK 1/2 c low-fat plain Greek yogurt with some berries.
DINNER 3 oz turkey cutlet with 1/2 c brown rice, handful of baby carrots, and small side salad with 2 Tbsp light dressing; 1 serving whole wheat graham crackers and
4 oz low-fat milk for dessert
Eat in the morning
Studies show that people who have breakfast are better able to lose weight, and keep it off, than those who don't. 

Stress Eating - Monitor and be aware of your "Triggers"
 "Binges can be caused by so many things--stress, menstrual cycle, even genetics. Try to eat 30 min. after waking up in the morning and have a small meal that combines fiber and protein to help jump-start your metabolism and boost your energy.

Curb liquid calories !
Watch the Sweetners and Syrup in your favorite hot beverages !   You can cut out alot of sugar by switching your fav Starbucks Latte which has 150 calories in sweetener alone.  She should also replace your wine or beer with flavored club soda or water a few nights a week.

Keep snack portions in check 
Nuts provide healthy fat, and prunes are packed with nutrients, but the combo is high in calories.  Use Portion Control - take the portion control quiz on my page !
 
Expand menu options 
Constantly read up on new recipies and read "The Eat Clean Diet" by Tosca Reno. It is a great book for beginners who want to learn all about proper nutrition.

Balance your Meals
To help curb munchies, make sure each meal is well balanced--3 ounces of protein, 1 cup or less of whole grains, and lots of vegetables.

Cook in bulk
It's tough to find time to make meals every day, so when you do cook, prepare more than you need and freeze the extra portions.  That way, even on the craziest days, you have a healthy home-cooked meal ready to reheat. And keep good-for-you snacks in the house, such as whole grain crackers or low-fat cheese wedges. I always PREP on a Sunday for my week of eating. Being prepared is more than half the battle. If you are NOT prepared you can easily get tempted and eat the wrong thing like office sweets and donuts.

Get a lower-calorie chocolate fix
YOU love chocolate, but just five chocolate-covered almonds have 210 calories, and a giant soft-baked deli cookie could pack 400 to 500 calories. So if you must indulge.....Drizzle fresh fruit with chocolate syrup (1 tablespoon is 54 calories), stir 1 tablespoon of chocolate chips (70 calories) into fatfree Greek-style yogurt, or sip diet hot chocolate (25 calories per packet).

TELL YOU BODY THE KITCHEN IS CLOSED - Have peppermint after dinner 
Chewing on peppermint-flavored gum and drinking peppermint tea are two great options: Researchers have found that people who simply sniffed peppermint ate 23% fewer calories, on average, over a 5-day period.

KEEP a FOOD JOURNAL for TWO WEEKS !  - You will be astonished how many calories you are eating !


Play The Portions Game!
Do you know what a healthy serving of nuts looks like? Or how big 3 ounces of chicken is? Take the Portion Control Pop Quiz and find out at prevention.com/portioncontrol.

"Peace, Love, Fitness"