The Ultimate Triad for Health

Cardio, Strength Training and Clean Eating. Yep, that's it. If you have one without the other two, it is just not a complete and effective means to meet your goal of a healthier you. Whether you are trying to lose weight, tone up or just get off of your medication(s), you have to have all three in concert.

I just recently consulted with a former client and a current client. The former client was stating how she gained some weight back and knew she needed to get back to exercise. She was counting her Weight Watchers points, but she was also counting the pounds that were being put back on her body because she was not exercising. One "wake up" call was that she was having trouble breathing sometimes at night. She went to her doctor because she thought she needed to change or increase her asthma medication. Her doctor told her she needed to lose the weight. I recommended getting back to her stationary bike and adding in strength exercises that we had performed together.

My current client, who I strength train once per week, was frustrated because those last 10 pounds did not want to seem to budge. For months, I recommended increasing her cardio by running more. In the past few weeks, those pounds are finally moving because although she had the strength training under her belt and ate relatively good, she was not performing the cardio training she needed for her body to respond.

Exercise ideas are bountiful with opportunities offered in fitness classes, gyms, home equipment, videos and the great outdoors, however, this whole idea of clean eating seems to mystify people when I talk to them. What exactly is Clean Eating? In a nutshell, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. For some people, this can be drastic, but moving in the direction one step at a time is better than not moving at all. Finally, if something about your health or body needs to change and it has been stagnant, you have to increase your intensity in your exercise and/or change your eating habits. Be Well!

Everyday Weight Loss Tips

Getting off track when trying to lose weight can be part of the norm until you find your rhythm with what you need to do to accomplish your goals. Getting on track is part of the process toward success . . . staying on track is freaking commendable.
We all need reminders when it comes to getting and staying on track when we fall off. Here are 10 tips to incorporate everyday.

1. Plan Ahead. This means plan for your meals with what you are going to eat today, tomorrow or for the week. This can only bring success.

2. Eat Clean 90% of the time. This leaves 10% of leeway to have a few treats such as chocolate or ice cream, but staying within the serving size and not overindulging.

3. Eliminate food products with enriched white flour, white sugar, white rice, white potatoes and too many items on the ingredient label that you cannot pronounce.

4. Exercise with weights, resistance bands and/or your own body weight 3-4 times per week. Changing your body composition only comes when you increase your muscle mass. This happens when you challenge your body with resistance.

5. Eat some type of protein with every meal. Healthy protein such as fish, lean meats, low-fat dairy, beans and lentils help sustain you and repair muscle as you recover from exercise.

6. Eat vegetables with every meal. A variety of vegetables provides natural vitamins and minerals that your body may be missing. Low in calorie, you can only succeed by filling up with vegetables.

7. Eat breakfast daily. Some people will say they are not hungry when they get up. You can always drink your breakfast by having a fruit smoothie with a scoop of protein. It will help break your fast and get your metabolism going.

8. Eat fruit daily. When you start to feed the body with healthy fruits, vegetables and proteins, it will not desire the junk that you may have been feeding it. Get some fruit daily.

9. Opt for wholesome grains that provide fiber such as brown rice, oatmeal, quinoa, bulgur, whole wheat and rye. Ridding the body of weight comes with cleaning it out with fiber. Choose high fiber foods.

10. Always celebrate your success with daily affirmations. Know that you can accomplish anything you want to when you put your mind to it. Start your day by looking in the mirror and telling yourself you will be successful toward your goals that day and end it by praising yourself that you did.

Does I Exercise Everyday, Do I Get Sore, Do I Cheat?

My clients know that I walk my talk. If I ask my clients to perform an exercise or suggest to add something into their diet, they know (or should know now) that I have already practiced it or currently practice it. However, I receive questions asking if I EVER take off from exercise or do I eat "clean" ALL the time. The answers are yes and no.

Do I have an occasional piece of chocolate, pizza or cake? Yes! Do I exercise everyday? No! Listen, I like to have foods that may not be considered “clean eating”, but I have worked really hard to get my health and body to where I want it and I will continue to always keep it that way. I also do not exercise everyday, but on the days I do exercise, I work hard. Since I have worked to get to where I want to be, I am in a maintenance stage of my health. Some of you would like to change your body composition and can’t understand why it may not be changing at a pace that you want. Remember, things do not happen overnight and patience is important. During your time of transition, you have to adopt a disciplined mindset for consistent exercise and consistent clean eating with an occasional treat here and there. Your time to relax will come.

I transitioned my body several times for figure competitions and was able to change to the level needed to win a couple of times. The idea of change can happen for you and may be on a different level, but you have to want it and stick with it. Let me say that again, you have to want it and stick with it. I was not always fit, but I was challenged by a trainer along with challenging myself in the years after. You can get to a stage of maintenance, but you have to put in the work and make sacrifices along the way to a better and healthier you.

Another question I receive is, “Do you still get sore from exercise?” Yes, I get sore because I continue to push myself so that I do not plateau. If you don't use your muscles at ANY age, they atrophy. You have to keep it moving and adopt a healthy lifestyle. I am 42, feel better than I did in my twenties, am stronger and in better physical condition.

My story is to start and stay healthy for life and when you do, you can have moments of treating yourself with a piece of chocolate or taking a day off from exercise. Getting started can be simple, but you have to want it and stick to it for your own life.

So, What's MY Story?

When it comes to my career, I love what I do and I love to help people be their personal best physically, mentally and spiritually. My career was not always on this path when I graduated from college. Fitness was a hobby, it became a passion, and I pursued it without looking back.

I started my college career as an Accounting major then switched to Finance. Over time, I found that I did not like the classes and had to study really hard to finish. The writing was on the wall then, but I ignored the signs of disappointment because it was something I thought I wanted to do. I landed a great job at a progressive financial information company and had a wonderful salary with bonuses throughout the 14 years I was there. Some say the bonuses were “golden handcuffs”. When I look back, there were many managers that pushed me along into management roles where I really did not feel comfortable. I later realized over time that the industry, company and job was not where I wanted to be because I did not truly understand what I was doing, but continued to try to make it work.

During the time I worked at the company, I started going to the gym and found stress relief and comfort from exercise. As I started to get physical results (along with the mental relief), other women noticed and started asking questions about what I did. Since I was asked for fitness tips and guidance, I researched getting my personal trainer certificate to work as a trainer a few nights during the week. My book was always full. This was something I was going to do as a hobby for a little extra spending money, but had no intention (at the time) to leave my great salary. Meanwhile, I started to thoroughly enjoy my time as a trainer.

As time went on in the company, management shifted, politics happened and I felt it was time to go. With the grace of God, the support of my husband and my will to pursue my passion, I left to create my own business. I broke free from the “golden handcuffs”. I gained a few clients, decided to train them from my studio or their home and that is where I am today. I have now pursued many other fitness and nutrition certifications with a license in holistic health coaching in addition to my Master of Science in Exercise Science. When I teach and talk fitness, it feels natural and brings me joy.

This is my second career and as stated before, I love what I do. I tell my story for two reasons. One is because I want to share the journey to where I am with helping others be their best in health and the other is to encourage you to find your joy. It may not be your career, but there may be something in your family dynamics, a relationship, your health or spiritual connection that you want to change or find to bring your true joy. Go after it!

Nutrient Composition and Post Workout Meal Timing

I am usually asked how much of the different macronutrients (protein, carbohydrates, fat) one should consume in addition to what one should consume after a workout. Here are some tips for good nutrition:

1. Excess protein consumption is not good for the body. It decreases your calcium absorption and the kidneys are not fond of it. The diet should consist of no more than 15%-30% protein. A way to find how many grams you individually should consume is to take your body weight and divide by 2.2. That will be your weight in kilograms(kg). You can then multiply that by a number between .8 and 1.2 to get the accurate amount of protein grams your body needs. .8 grams will be for someone that is sedentary and 1.2 is for someone that is very active. For example, a 150 pound person that is moderately active needs 68 grams of protein in a day.

2. Carbohydrates are your main source of energy. There are many different types of carbohydrates such potatoes, rice, bread, beans, fruits and vegetables. The diet should consist of 45%-60% carbohydrates. Another suggestion is to have 4 grams per kg of bodyweight. Take your weight in kilograms calculated above and multiply by 4. For example, a 150 pound person should have 272 grams of carbohydrates in a day.

3. Fat is another source of energy the body needs and should not be left out. Consumption should be from healthy monounsaturated and Omega 3 sources such as olive oil, almonds, salmon and avocado to name a few. The diet should contain about 20% of total daily calories from fat sources. The average person should consume maximum of about 80 grams per day, however, if you are trying to lose weight, it should be no more than 45-60 grams per day.

4. All of the above suggestions will vary per person based on age, gender, weight and activity level. You can find the amount of grams a food item has by looking at the nutrition facts on the packaging. Non-packaged items can be found easily online. If uncertain, seek assistance.

5. Lastly, after a workout, it is important to consume the right nutrients and in a timely manner to nourish the body for improvement. After a strength workout, it is important to consume a small amount of protein at least 30 minutes after the workout. If you go for a liquid, whey protein is fast digesting and starts the rebuilding process quicker. It can also be food such as eggs, yogurt, cottage cheese or chicken breast. A full meal should be eaten within two hours after any type of workout. It should consist of a 2:1 ratio of carbohydrate to protein with a little healthy fat added.

Life is Full of Choices

Life is full of choices that we have to make all the time. Sometimes we follow the path of least resistance, which is the easy road and sometimes we have to make those tough decisions for career, family and relationships. Improving one's health and wellness becomes a choice, as well. Some people have no problem with making it apart of their lives, while others struggle. The struggle is to be committed and consistent by including some type of physical activity in your life, as well as making healthier choices with foods. There are plenty of reports that say that those choices make one feel better mentally, physically and spiritually, but for some reason something always gets in the way, whether it is the career, family or a relationship.

Did you know that when you take care of you first everything around you seems to fall into place? When you are healthy and well as a result of exercise, your brain functions better, feel good hormones are released, you move better, sleep better and so many other benefits. You have to take care of you in order to take care of those and issues around you.

Many times people start to exercise with the best intentions and then something derails them and then they start and stop again. The cycle continues. Then there is the doctor's annual visit or maybe something does not feel right and that prompted the appointment. He or she suggest to start exercising and change some of your eating habits or you may have to start taking medications for X Y or Z. You don't want to get to this point.

Choose to be healthy and well by exercising at least 3-4 days per week and getting rid of processed foods high in sugar, sodium and fat. Choose to consume low fat meats and dairy, colorful vegetables, whole grains and lots of water. Your life will be more well rounded and balanced when you do.

Pushed Outside My Comfort Zone

Recently, I was given a couple of different winter squashes that I never paid attention to. They were those foreign looking objects in the supermarket that did not call my name. In this past year, I have tried many different varieties of fresh vegetables to expand my knowledge and keep my own diet healthy with plant based foods. This time it was an acorn squash and a carnival squash. When I first received them, I did not have a clue what to do with them so with the information free flowing on the internet, I had to confirm the type I had and then get ideas on how to cook and eat them.

After my search, I found it easiest to cut them open and bake them in the oven. My husband is one that does not eat as many vegetables as I do, but found the aroma enticing since it smelled like cake. He tasted it and actually liked it, after he put a few seasonings on it. If that helps, that is fine but at least it was not cake. It was a healthy and easy bake alternative.

Winter squashes are starchy vegetables and definitely fill you up. They are a good source of Vitamin A, C and fiber. They are also low in saturated fat, cholesterol and sodium. Other varieties include the hubbard, spaghetti and more well known butternut, to name a few.

My advice is to try something new and step outside of your comfort zone in the kitchen. You will be pleasantly surprised and you never know, your family may like it too!

Dinner In Less Than 10!

How often do you agonize over what to cook when you need something quick, then wind up ordering out? Today was a day that I worked with what I had since I had been up since 5am, taught one of three fitness classes for the day and did my own strength workout. I was going to be burning more calories later, so I needed a good meal and I was short on time. I did not have anything cooked in the house and did not want my quick staples of soup, salad or cereal. Maybe you can relate . . . you do not like to cook BUT, you still want to eat healthy while keeping it quick and simple. Here are some tips.

A complete meal should always include a carbohydrate, protein and some healthy fat. For my complex carbohydrate, I found a steamer bag of vegetables in the freezer because I always keep them in the house. When I consult my clients, I tell them that fresh vegetables are good, but if they get lost in the refrigerator, it is money down the drain. If you buy steamer bags of any favorites such as green beans, Brussels sprouts, or carrots, you will always be ready in a pinch and potentially save some money.

My protein was a marinated Ahi Tuna steak I found at Trader Joe's. These are found in the frozen section and when you are ready for them, put them in the refrigerator to thaw for a few hours or do a quick thaw by any means necessary. I also found the Chimichurri Wild Pacific Salmon as another option. These are both fatty fishes with Omega-3, which is an essential fatty acid the body needs to help keep your heart healthy. I cooked the tuna on the stove in a pan for 4-5 minutes on each side. The base of the marinade is olive oil.

Finally, I added a starchy carbohydrate to my meal for needed energy later. This is the easiest side to fix because all you have to do is boil water or vegetable broth, put the contents in the pot, let it sit for 5 minutes and you are done. Another quick option, if you have up to 15 minutes, is quinoa which is a very healthy grain that contains a good amount of protein.

These are just a few tips when you think you do not have time to cook a healthy meal when short on time. I prepared a microwave steamer bag of green beans, Trader Joe's Ahi Tuna and couscous in less than 10 minutes. It will probably take you longer to drive to your favorite take-out spot, order your meal and get home. Be Well!

100 Plus Days Until the New Year - What's Your Motivation?

At this time we are closing out of the summer and entering the fall which leaves only 100 plus days until the New Year. Do you have health and fitness goals that you want to set over the next four months? I mean why wait until January 1st for those customary New Year's Resolutions? Start Now.

So, what is your plan? How will you show up and get on track with a changed mindset for better eating habits or how you want to incorporate exercise into your life?

I know it is not easy, but you have to start somewhere. That somewhere is between your ears or how you think. Behaviors that are habitual can change when you want them to because they will not change on their own. For example, if you have been eating the same breakfast for the past year, that is a habit and your mind and body expect it. To change, you have to make a conscious effort and plan what you want to change. You could start by eating a piece of fruit everyday with your breakfast or taking a walk at your lunch hour or as soon as you get home from work.

Figure out how you are going to plan it. Will you put in in your day planner or smart phone? How will you remind yourself? You see, it is something that you have to remind yourself of in the beginning of your goal setting because it is not something that has been a habit. Until it becomes a habit, you need a reminder.

Set your goals. Choose 3 things that you want to improve with your health and fitness in the next four months. Put a date on it and get started. It starts with you wanting to make that change and that change is Now. Be Well!

Time to Up the Ante

That's right. Up the Ante. It is time to increase your intensity when doing cardiovascular exercise. I have had numerous conversations lately on what one can do to change up a routine and improve their results. Without a doubt, my consistent answer is to increase your intensity.

Think about how you walk on the treadmill, ride the bike or pedal the elliptical. Are you panting or feel that your heart rate has really elevated during the time you are on there? No? Are you able to read a book, talk with your buddy or follow intently whatever programming is on the TV? Yes? You are not working hard enough and you are wasting good time. Your workout can be completed quicker if you put more effort, hard work and energy into it. Trust me, if you want to lose weight, your weight has not budged in a year and you are doing the same thing, you need to rethink your approach.

Several research studies support the fact that high intensity exercise is a more efficient way to burn fat and calories. Check out this one small study that was presented at the Experimental Biology Annual Conference (and others support the results too).

22 subjects (11 men and 11 women) cycled at a high, medium, or low intensity. The researchers measured their "fat burning" to see which was most effective. The researchers learned that the max fat burning was the highest intensity exercise — near maximum effort — essentially the state you’re in when sprinting.

Stop wasting endless hours doing some low intensity cardio. Kick it up a notch to really see the results! Keep in mind when I say "near maximum effort" it means different things for different people. For some, that means walking a little faster for short "bursts". For others, it’s an all out sprint. Or you can use a bike, elliptical, rowing ergometer, etc. Just go back and forth with "as hard as possible" to "active recovery." For example, if you run outside or on the treadmill try this regimen. Warm up for 5 minutes then start intervals of 1 minute bursts of your high intensity pace followed by 4 minutes of a moderate intensity. Repeat this several more times for a great 30 minute interval workout. Regardless of where you’re starting, adding those short "all out" efforts will get you where you want to be more quickly. I also encourage general movement of at least 5 hours per week in addition to these short bursts. Be Well!

Afternoon Slump? Could It Be What I Am Eating (or not)?

A common concern, "Why am I crashing in the afternoon?"

Low fat, no fat, low carbs, no carbs? What to do? I had one of many nutrition conversations this week with a newer client. She was stating how tired she gets in the afternoon, so the first question I ask is, “What are you eating?” There could be many factors that contribute to ones fatigue, such as a medical issue or trying to function on 3 hours of sleep, but once those areas are ruled out, we have to take a look at how much food one is taking in. In this case, she was not eating enough healthy carbohydrates and fats along with not eating enough overall. The common response, "I am so confused on what to eat!"

She informed me that she had a fruit smoothie in the morning, grazed on animal crackers, ½ bagel thin with peanut butter, some fruit before 3pm and then dinner. This is a 45-year young woman that is 5’7, 137lbs with 23.2% body fat, which is in the normal range. She does not need to lose weight, but once I heard what she was eating, I knew it was not enough for her body frame.

Her main issue is that she is “afraid” of carbs and fat. Carbohydrates and fats are your two main sources of daily energy and without enough of them, the body is surely going to crash by the late afternoon. The breakdown of recommended carbs, fats and proteins may vary slightly in what you read, but one thing that is for sure is that the percentage of carbohydrates is always the highest. For example, one popular diet suggestion is to have a daily consumption of 40/30/30 combination or 40% carbs, 30% fats and 30% proteins. I suggest at least 50% of your daily calories to be carbohydrates. Your recommended daily calories are determined by your weight, age and activity level. Here is a calculator to see what your minimum level of calories should be per day: http://www.bmi-calculator.net/bmr-calculator. If you are not eating the minimum amount of calories, this can also make you sluggish and feel the need to consume caffeine in the afternoon. If you are lightly active, multiply your minimum calories by 1.375, moderately active by 1.55 and very active by 1.725. This will give you an approximate amount of total calories needed based on your physical activity.

Although various resources will recommend slightly different percentages of carbs and fats, the main point is the types of carbohydrates and fats to consume. No matter what the breakdown, carbohydrates encouraged will always be leafy green and fresh colored vegetables, fruit, legumes, beans and whole grains. Fats should be from olive oil, avocados, almonds, fish and fish oils. It is also important to stay away from processed carbohydrates, which have unhealthy sugars and flours along with a lack of nutrients. Unhealthy fats found in fried and processed foods should be eliminated.

Another considerable point to know is the combination of foods are important with the speed they are absorbed into your blood stream. This can have an effect on how soon you feel hungry and your energy levels. When complex carbohydrates (beans, vegetables, grains) or simple carbohydrates (fruit) are absorbed in the presence of other nutrients such as fat, protein or fiber the absorption rate is slowed. This will help in feeling full longer. A few examples of healthy combinations for a snack/meal are cottage cheese and fruit, yogurt and a healthy granola, peanut butter and banana on a whole-wheat sandwich thin, quinoa with black beans and corn or spinach salad with tomatoes and another bean of choice.

The combinations of foods are endless. If you are struggling with finding the right food combinations, contact me for further guidance. Be Well.

I Am So Busy, How Do I Make Time For Exercise?

Life is a juggling act. Family, housework, career, church and maybe community. How do you have time for exercise? You have to make time and remember that with it, your health is only better for everything else in your life. Exercise helps with weight control, strengthens muscles, keeps bones strong, battles stress and disease, enhances sleep and mood, and may even improve immune function. If you reap these benefits, you may find yourself getting things done faster and more efficiently in all areas of your life--giving you more time and energy to put back into exercise. It's a positive cycle.

Work fitness into your day by parking further from your workplace entrance or if you take public transportation, get off at the stop before to increase your walking distance. Use the stairs at the workplace or your apartment building whenever possible.

At home or work, you can do strength exercises while waiting for something to cook or while you are on the phone. Twenty basic squats while standing or seated leg lifts are efficient. Sit in a chair (keep a tall posture and hold the sides of the chair, as needed), extend one leg and raise and lower 15-20 times. Perform a couple of times on each leg. You can also perform tricep dips while in the chair by placing your hands on the chair next to your hips with fingertips pointing down, shift your buttocks off of the chair and lower and lift your body by bending and extending your elbows. Keep your knees bent and avoid using your hips. Perform 12-15 repetitions a couple of times per day.

If you have a dog at home, make the daily walk a one or two mile brisk walk, jog or run. If you go out to check for your mail or newspaper, plan to make that your time to walk and pick up the newspaper or mail on the way back. You can also march or jog in place while watching your favorite TV show.

If you have children in your household or watch kids during the day, don't let them hold you back. In fact, they can benefit from activity too. With preschool and school-aged children, you can walk or jog in the park, play catch, ride bikes, hike, and swim during the warmer months. In the winter, you can sled, ice skate, snowshoe, and cross-country ski. With infants and toddlers, put them in a stroller and go for a brisk walk.

You do not have to spend a lot of time getting activity in. You can achieve healthy benefits in 30 minutes a day, three or four times a week. You are worth that time, so add it into your schedule just as you make time for work, family and community. Make time for you. Be Well!

Strength In Numbers

Are in a rut with an exercise plan or just can’t seem to get yourself motivated to do something each week? I mean, all you keep hearing is that you have to get up and move your body for better health and fitness, but after a long day of giving to others you just don’t seem to have enough left for exercise. Heck, maybe you still have dinner and the kids to deal with. The couch seems to call your name and even feels like a magnet holding you in place. You settle in for a few minutes of television and it’s a wrap!

Oh, but you have the Wii or Xbox and tomorrow you plan to get on it. OR you will take a walk because the weather is forecasted to be beautiful. How many times has tomorrow come and gone?

If this is something you can relate to with exercise, it is helpful to join a fitness kinship. It builds camaraderie because there is strength in numbers. Group exercise is designed so that you do not have to go it alone.

When you start to attend a class, you may feel like you don’t have the energy, but as soon as you start moving, endorphins are released combined with the energy in the room and that feeling dissipates. You may have dragged yourself in there, but when you leave, you will have more energy and feel accomplished because you did not let another day go by without getting your exercise in . . alone . . again. Consider joining a group for fitness, it could make all the difference.

Lose the Belly Bulge

It is unhealthy component to the body and needs to find another home, but not with you. Call it a spare tire, love handles, thickness, or "Gerta", because you sometimes feel it has a mind and life of its own. Whatever it is, it has to go. When you carry excess weight around your middle, it is surrounding your major organs found in the center of your body. Your organs, such as your heart, lungs, kidneys, pancreas, liver, etc, all have major roles in your bodily functions. When they are crowded and surrounded by excess weight and fat, do you think they are functioning at their optimal level? Think about it.

Step 1 Add consistent strength training and aerobic exercise to reduce the growth of belly fat. The more exercise you perform, the more belly fat you lose. Start by walking, swimming, cycling or dancing! Belly fat will not go anywhere unless you exercise and change what you are eating.

Step 2 Eliminate candy, cookies, cake, cola and chips, better known as the 5 C's. Also, reduce with intention to eliminate fried foods. 



Step 3 Add whole grains to your diet. Studies show that a calorie controlled diet rich in whole grains help to decrease extra fat around the waistline. Some examples are whole oats, bulgar, brown rice, rye, buckwheat, millet and quinoa.

Step 4 Choose from various oils that contain monounsaturated fatty acids (MUFAS) for cooking your meals in order to burn belly fat. Canola, olive, flaxseed, sesame and walnut oils are some options.

Step 5 Adding avocados, soybeans, black and green olives, also help lose belly fat.

Step 6 Seeds and nuts containing (MUFAS) also help to lose belly fat. Add almond butter, cashew butter, natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, roasted pumpkin seeds, walnuts, almonds, pecans, pumpkin seeds, sunflower seeds and sesame seeds. Any of these should be eaten in moderation because too much can help you pack on the pounds.

Step 7 Load up on your fresh vegetables and fruit. A diet consisting of many foods with a root or stem is the best rule of thumb.

Be Well!

Staying Strong and Mobile

If you have not started, build and preserve your muscles. Muscle is the absolute centerpiece for being healthy throughout life and as we age if we do not use them, we lose them. Muscle keeps us strong and mobile and burns calories even at rest, which makes it easier to keep your weight down.

Starting in your late 30s and early 40s, most people lose about a quarter pound of muscle every year. There are a couple of factors that can contribute to the loss; not only inactivity, but poor nutrition, as well.

Using hand weights, your body weight and/or machines is the best way to strength or resistance train. When you build and preserve muscle, it also helps with muscle power needed for everyday tasks such as getting out of the car or standing from a chair.

Eating the right foods rich in protein is also helpful in building and preserving muscle. How much you consume is also very important to ensure you have enough to synthesize in the body but not too much to turn into fat. A great rule of thumb is to take your body weight and convert it to grams. When you read food labels, all protein is measured in grams. The conversion is your body weight divided by 2.2. To find out how much you should consume, multiply that number times .8 if you are sedentary, 1 to 1.2 if you are active and 1.2-1.7 if you are a strength trained athlete. For example a 150lb woman who is moderately active needs a minimum between 70-80 grams of protein per day. (150/2.2) * 1.1 = 74.999.

Some examples of foods and their approximate protein content are:
4 oz skinless chicken or turkey breast: 35g
2 oz drained canned tuna: 14g
1/4 cup soy nuts: 17g
1/2 cup cottage cheese: 14g
1/2 cup cooked beans: 8g
1 cup skim milk: 8g
1/4 cup egg substitute: 6g
1 cup cooked oatmeal: 6g
1 cup of bulgar, quinoa or brown rice: 6g

It is very important to ensure that you have an adequate amount of protein in addition to a regular strength training regimen to keep your muscles strong. Each day we are older and can get better if you take the right steps to take care of your body. Be Well!

You Can Do More Than You Think

Every time I am with clients or teaching fitness classes, I encourage that individual or group to push outside of their comfort zone. I sometimes observe doubt, however, once the level of exercise is achieved, surprise, relief and satisfaction all come at the same time. So why should you even push yourself or be pushed? When you stay at the same level, you stagnate and do not grow physically, mentally or spiritually.

Self-doubt is one characteristic that is sabotaging to getting started and staying on a wellness track. This could be for a fitness regimen or change of eating habits. You know that something has to change, but along with lack of motivation you may have some fear. That may be one barrier. What is it that you have to lose by trying? Ok, so a particular exercise looks hard or you are not sure that you can do that extra rep. What holds you back? When you try, you gain information. If an exercise was challenging, you continue work on it, but if it was easier than initially thought, it is time to move on.

Think about babies and children. They seem to be fearless when trying new things. If you have children, your baby needed to crawl before she or he walked. Did you doubt that your baby would not make that next level? Did you doubt that throughout all of their growing stages that they would not be able to achieve the next stage? I doubt that. In fact, I am sure you encouraged them to step outside of their comfort zone and was elated when they achieved that next level.

What about your career? Most of us want to make that next promotion or pay scale jump. If we want something bad enough, do we push ourselves to do better in order to make that achievement? You bet and are elated when that level is achieved.

So, when it comes to exercise and nutrition changes, why do adults doubt themselves? We know confidence comes from within, so look inside and think about what changes you need to make and if you are one that holds back, ask yourself why. What is there to lose? You have to crawl again before you walk and when you do, lose the self-doubt and gain elation for your health and wellness.

"King Corn"

I recently watched a documentary on our food system and why it has deteriorated in recent decades. It is one of several documentaries that focus on food and how the consistent and over consumption of many foods produced with corn (processed and meats) leads to issues of compromised health and wellness in the body.

King Corn is a documentary about two friends that move to Iowa and grow an acre of corn in an experiment to realize the true process of one of the biggest commodities in this country. It was an honest look at how government subsidized corn has taken over the food chain in so many ways. From processed foods, to soda and beef, some derivative of corn is in many of the foods you eat.

You may say, “So what? It’s a grain, isn’t it?” Yes, however, it is genetically modified which means it is not natural. In the past forty years, the amount of crops significantly increased while the price dropped making it a cheap commodity and welcome addition to food producers for their “creations” entering your bodies. I call anything a creation that is not natural from the earth.

I am not referring to the sweet corn that you eat off of the cob or other vegetables, fruits and non-genetically modified whole grains, tubers, nuts, beans and legumes that are natural from the earth . . . not a problem. It is the genetically modified seeds grown with ammonia fertilizers and powerful herbicides . . . that's a problem.

If you have a chance to watch it, please do. If not, at least go to the website, www.kingcorn.net and watch the trailer, read about the film, the FAQ’s and the very important Farm Bill. Being enlightened about how your food has been affected as a direct result of government intervention may light a flame under you to make some changes in your diet. I ask that you really start to read your labels and notice how much of the food has been infiltrated by corn. Any ingredient with the word corn in it is pretty obvious, but to see a lengthy list of corn derivative ingredients, you will have to do an online search. Search “corn derivatives in food”. There are just too many for me to list. Once you are aware of facts, you make the ultimate choice of what you consume. Be well!

My Personal Challenge and How it Changed My Body

If you know or have met me, you may have observed that my body frame is respectable for my height. I know how to change my body composition because I have succeeded several times for Figure competitions. When someone asks me how can I help them change their body composition, I always refer to my competition days where it took great discipline to change my body so I understand the journey. No matter where you are, it all starts in the mind by making the decision to change and sticking with a plan. Regardless of how little or how extreme you want that change to be, no one else can do that for you. Once a commitment has been made, that is where I step in to assist my clients.

In the past month, I have been experimenting with changes in my diet without the intention of changing my body. In my studies to be a Health Coach, I am learning about many different dietary theories. For example, you may have heard of the Zone Diet, the Atkins Diet, Macrobiotics, the South Beach Diet, the Raw Food Diet and so on. The main concept learned is that what works for one person may not work for the other based on factors such as genetics, stress level, physical fitness level, etc. I decided to try one of the diets called the 5 Element Theory which is based on a Chinese belief system that says we are surrounded by five energy fields: wood, fire, earth, metal and water. These elements are constantly moving and changing. Keeping all the elements in balance promotes harmony in our surroundings and in us. The foods encouraged include grains, tubers (such as a sweet potato), beans, vegetables and fruits. Foods restricted are meat, sugar, overly processed, chemical foods, deep fried foods, liquor, beer and wine.

I also watched the Oprah show about her One-Week Vegan Challenge. Since this was right in line with the 5 Element Theory, I was enthused to try. I put the two concepts together and did not consume any fish or fowl for the week and I already do not consume beef or pork. My daily meals followed this regimen; in addition I increased the intensity of my workouts but not the length or frequency. I increased my INTENSITY to use larger muscle groups more, moving quicker in heavy cardio based workouts with body weight strengthening moves.

As a result, my body started to shift and I wound up losing a couple of pounds in the past month and my lean muscle mass increased slightly. Why am I discussing this? You may not have considered taking meat out of your diet for a week, but can you do it for a day? There are so many other ways to get your protein with other healthy, whole, natural foods. I did not decide to become a Vegan or Vegetarian, but it was interesting to see that my body felt even better without the animal protein in it. What about your exercise? Is there a way to increase your intensity? My disclaimer is what works for me, may or may not work for you, however, it is worth a try to make a change. Be Well!

SLOW DOWN . . . Especially When You Chew

When it comes to eating carbohydrates, many people consider them the enemy. It is a fact that they are the nutrient your body needs primarily for energy. The body requires 45-65% of your daily food intake to be carbohydrates and this will vary based on the weight and activity of the individual. It is the CHOICE of carbohydrates that may be the problem. For example, fruits, vegetables and whole grains are excellent choices. They provide fiber and are more nutrient dense. When you choose white rice, white pasta, white bread, foods high in sugar and enriched flour, that is where you run into the enemy.

The pace when you eat is as important as what you eat. Digestion of carbohydrates starts in the mouth. Enzymes need to break down the food and if swallowed too quickly, the job is incomplete. This could lead to various digestive track issues. Make sure you slow down and chew your food slowly. Try to get a minimum of 20-25 chews per bite, especially meats. Put down your fork every so often to taste and enjoy your food.

Slowing down will also help with knowing when your body has had enough. It usually takes about 20 minutes for your brain to register that your stomach is full. When you eat too fast, you may tend to overeat and stuff yourself, which eventually leads to more calories taken in than needed. You have to listen to body signals that naturally tell us when we are full. If you eat too fast, you can miss it.

Let me give you a tip for your last meal of the day. This should be your smallest meal that is loaded with vegetables (which are carbohydrates) and protein. Take at least 20 minutes to eat your meal and slowly chew each mouthful. This is the one time of the day that is okay to not feel full because when you go to bed, your body uses less calories as your sleep. It is most important to get up the next morning and start with 8-16 oz of water and always eat a healthy breakfast of whole grains, fruit and some protein. An example would be oatmeal, egg whites and berries or opt for a high protein cereal (8-12g/serving) and fruit.

Women and Hormones

According to the National Center for Health Statistics in 2010, approximately 12% of adult women weight train and approximately 15% exercise regularly. Women gain about 2 pounds per year between the ages of 35 and 55 and lose about 5 pounds of muscle each decade between 45 and 65. Why? Hormones. Did you know that estrogen is a fat storage hormone and testosterone is a strength building hormone? This is why it is safe to use weight equipment ladies because we do not naturally have enough of the strength building hormone to create big muscles like the guys do. With testosterone, men are able to lose weight seemingly quicker when they are focused and on track. Don't hate them, just put your time in and work. Along with a healthy diet, nothing changes the body composition more than strength training using your own body weight, hand weights or machines.

Another very important fact is that during the post ovulation stage of the month, most women burn an extra 200-300 calories but don't realize this until they reach menopause (especially if they have not been exercising). Ladies, we have a cycle for almost 35 to 45 years of our lives. When it stops, we also stop burning those extra 200-300 calories that has burned every month for 35 to 45 years. Ah, so that's why either you have experienced or seen someone put on a few pounds as menopause approached and landed. Consequently, you have to start exercising with strength training and change how you eat to account for those calories that are no longer being burned naturally by the body.

A Glimpse Inside My Kitchen

I often get questions and assumptions about what I eat and do to maintain a healthy lifestyle. Ok, so I exercise 4-5 times a week which includes cardiovascular exercise, strength and yoga and I try to get at least 6.5 to 7 hours of sleep at night. Most importantly, it is what I eat that has made a huge difference in my health on the inside to the outside. You may have heard quotes such as, "You are what you eat." -Savarin or "Let your food be medicine and your medicine be food." -Hippocrates. I whole-heartedly believe these quotes and do my best to communicate it in various ways.

With this post, I decided to open a window into my kitchen to share with you some of the items I eat on a consistent basis. The pictures are actual items from my cabinets and refrigerator. If you have read over some of my blog entries, I always talk about how important it is to eat whole, natural foods and avoid anything processed. Processed foods primary ingredients are enriched flour, various sugar(s) and any other ingredients that you may not be able to pronounce. I limit those items in addition to white rice and potatoes. Instead I aim for green leafy and colorful vegetables, berries and other fruits, nuts, whole grains, beans, legumes, yams, primarily fish and a sparing amount of chicken and turkey breasts. I do not eat beef, pork and dairy due to allergies and intolerance. I eat soy yogurt and use soy milk as a substitute. In addition, I use a lot of fresh garlic, onion, and cilantro and many dried spices to add flavor to my food such as cinnamon on my toast or coriander and cumin in my grain dishes.

For breakfast, I found a cereal that I love. In the first picture you see Nature's Path Organic Pumpkin Flax Plus Granola. It has a Omega-3 fatty acids from the pumpkin and flax which is good for the heart. As an alternative, I opt for a multi-grain hot cereal from Country Choice. This has many grains which include rye, barley, oats and wheat. Good old fashioned oatmeal works, as well. I also eat Arnold's whole wheat sandwich rounds toasted with fruit. Finally, when I want to splurge I will have Hodgson Mill's whole wheat pancakes. Yes, with real syrup. I exercise heavily, so every once in a while, I treat myself.


The vegetables in my kitchen at the time were a red pepper, a red onion, canned tomatoes, celery, carrots and edamames. Eating vegetables throughout the day are great snack options. Also in my fridge were baked yams, sauteed spinach with garlic and lots of frozen veges.


The fruits in my kitchen were mangoes, apples, frozen blueberries and strawberries. I opt for frozen berries in my smoothies because fresh ones can spoil if you do not eat them quickly. It is also best to get fruit that is "just picked" and frozen because the nutrients are locked in and not lost in travel from a far destination to your local supermarket, especially when they are not in season. Try to buy from your local farmers when they open.


Pictured here are a choice of grain, bean and legume. I love quinoa because it is a nutrient dense grain that is a complete protein, which means it includes all nine amino acids the body needs. I also had black beans in my cabinet and lentils. I will be making lentil chili with the canned tomatoes in the next day or two. I also have brown rice, millet and amaranth in the cabinets. All great options for whole grains.

Pictured to the left are raw walnuts, raw almonds and extra virgin olive oil. Nuts and olive oil are a source of "good" fat. Your body needs fat to function, however, the healthy options are those with monounsaturated fatty acids.


Finally, to the right I have two types of fish that I buy frozen. Sockeye Salmon and Cod loins. I prefer wild caught fish even in packaged portions because wild caught fish is less fattier, has no artificial coloring or PCB's, which is a chlorinated compound.

Hope you enjoyed the glimpse inside of my kitchen to see exactly what I eat. What I eat works for me and I am not suggesting that it will work for you. My craving is usually dark chocolate, but I have it at the time of the craving and do not keep it in the house. The key is moderation and eating clean for life. If you need help figuring out what will work for you, I can help. Email me at simply.fitness@yahoo.com.

10 Steps for Dealing with Sugar Addiction

With all of the food available to us, sugar is one of the leading culprits of many health issues that is prevalent at this time in our history. Too much sugar in the blood can lead to complications of diabetes.

According to the American Diabetes Association website, as of January 26, 2011, there are 25.8 million children and adults in the US or 8.3% of the population with diabetes. This is an increase from 23.6 million or 7.8% of the population in 2007. The numerous health complications and costs associated with diabetes has escalated, as a result.

High fructose corn syrup is one of the leading ingredients in many processed foods and should be avoided. Start reading the ingredients of the foods you buy. When you see it, look for other options. Once you start reducing sweets from your diet, your body will respond positively. You will lose inches and weight and your sweet tooth will be put to rest. You have to have a strong mind to address any addiction and sugar is no different. Here are 10 steps sourced from Get the Sugar Out: 501 Simple Ways to Cut the Sugar Out of Any Diet by Ann Louise Gittleman.

1. Reduce or eliminate caffeine. The ups and downs of caffeine include dehydration and blood sugar swings, causing sugar cravings to be more frequent.

2. Drink water. Sometimes sweet cravings are a sign of dehydration. Before you go for the sugar, have a glass of water and then wait a few minutes to see what happens. Caution: soft drinks are now America’s number one source of added sugar.

3. Eat sweet vegetables and fruit. They are sweet, healthy and delicious. The more you eat, the less you’ll crave sugar.

4. Use gentle sweets. Avoid chemicalized, artificial sweeteners and foods with added sugar. Use gentle sweeteners like maple syrup, brown rice syrup, dried fruit, stevia, barley malt and agave nectar.

5. Get physically active. Start with simple activities, like walking or yoga. Start with 10 minutes a day and gradually increase. It will help balance your blood sugar levels, boost your energy, and reduce tension without medicating yourself with sugar!

6. Get more sleep, rest and relaxation. When you are tired or stressed, your body will crave energy—in the form of sugar. These cravings are often a result of being sleep-deprived, going to bed late or waking up early, sometimes for months and years on end.

7. Evaluate the amount of animal food you eat. Eating too much can lead to cravings for sweets. So can eating too little! A good health coach will help you sort this out. Experiment. Respect your body’s individuality.

8. Eliminate fat-free or low-fat packaged snack-foods. These foods contain high quantities of sugar to compensate for lack of flavor and fat, which will send you on the roller-coaster ride of sugar highs and lows.

9. Experiment with spices. Coriander, cinnamon, nutmeg, cloves and cardamom will naturally sweeten your foods and reduce cravings.

10. Slow down and find sweetness in non-food ways! You body does not biologically need sugar, but it does long for hugs, time with friends, outside time, workouts, massages, etc. When life becomes sweet enough itself, no additives are needed!

Have your blood sugar checked, exercise, kick your sugar addiction and maintain a healthy weight to prevent possible onset of diabetes. Be well!

8 Foods You Need to Stay Fit and Healthy

The right diet for women's health isn't complicated. For starters, these eight foods will help prevent cancer, heart disease, and osteoporosis, a significant threat after menopause. This post is focused on women's health, even though the foods listed are excellent for both men and women.

According to researchers who recently reviewed the risks associated with coronary heart disease (CHD) in women, a poor diet was linked to 20 percent of all cases of heart disease. Factor in diet’s effect on other chronic diseases like diabetes and osteoporosis, and it’s obvious that good nutrition has huge women's health benefits. One way to immediately turn your health situation around is through the foods you choose to eat. Here are eight foods that you'll want to make part of your daily diet.

Berries, and a lot of fruits, are an excellent source of antioxidants and water-soluble vitamins. They are important for the prevention of cancer and to maintain your weight. They may also lower your risk of coronary heart disease. One of the many studies done on the benefits of berries looked at blueberries, a known powerhouse. Researchers found that all their benefits remained even after cooking. I personally like frozen blueberries and strawberries in my smoothies when they are not in season. They won't spoil like the semi-fresh ones that have been transported from a non-local area.

Green leafy veggies, like turnip, collard and mustard greens, kale, Chinese cabbage, and spinach, all rich sources of vitamins and minerals, are a great place to start. Many are also a good source of iron, important for women’s health, especially after menopause. The more colorful the vegetables and fruits, the more nutrients you receive in your diet.

Fatty fish is good for you because they deliver omega-3 polyunsaturated fatty acids (PUFAs), fats with cardiovascular and anti-inflammatory benefits. While fish oil capsules will help you meet your PUFA needs, studies have found that fish itself offers even more nutritional benefits, including vitamin D, selenium, and antioxidants. Among the best choices are salmon, albacore tuna, herring, and trout.

Whole grains help with digestion and are excellent for your heart, regularity (because of the fiber content), and maintaining a steady level of blood sugar. They are also a great source of energy to power you throughout the day. Whole grains, such as oats, also help improve cholesterol levels. While food manufacturers are adding fiber to all sorts of products, whole grains, like whole wheat, rye, and bran, need to be the first ingredient on the food label of packaged foods.

Nuts are a great source of protein and monounsaturated fatty acids, as well as vitamin E. Examples of great choices include walnuts, almonds, and hazelnuts. Nuts are also very calorie-dense, so you need only a handful for good nutrition and to feel satisfied. I suggest extending the volume in a serving of nuts by adding in raisins or dried cranberries. My favorite homemade trail mix is a handful of almonds, a handful of walnuts with dried cranberries.

Beans are another nutrient powerhouse, providing you with a reliable protein alternative to meat as well as the fiber needed for good digestion and prevention of chronic diseases. Beans, including navy, kidney, black, white, lima, and pinto are part of the legume family that also includes split peas, lentils, chickpeas, and soybeans. Many are good sources of calcium, important to prevent osteoporosis, especially after menopause.

Choosing a rainbow of fruits and vegetables is recommended because each one provides a unique blend of nutrients. Within the color spectrum, yellow or orange veggies are great sources of vitamin A for skin and eye health and better immunity against infection. At the top of the list are carrots, sweet potatoes, pumpkin, and the many types of squash.

Calcium is extremely important after menopause when your osteoporosis risk increases. But it’s actually vital to women’s health at every age, particularly while the body is still making bone. For optimal bone health, you need three daily servings of dairy products (for example, eight ounces of milk or yogurt, or one and a half ounces of cheese per serving), which also provide other nutrients, like protein, potassium, magnesium, and zinc. If you can tolerate dairy, low-fat sources are extremely important. Besides low-fat or skim milk, try calcium-rich Greek-style yogurt, which supplies twice the protein with less or none of the sugar of traditional yogurt varieties.

Eating Healthy When Out and About

One thing I hear from my clients is there is always a challenge with, “What can I eat that is healthy when I am out?” I suggest to be prepared by having your own food and snacks ready, but I am well aware that life happens and that does not always occur. So what do you do? If you are on the road for your job, need to get lunch while in the office or just out running errands, here are some options:

Boston Market: They have entire meals under 550 calories. Now this may be too much at one sitting depending on the individual and what their goals are, but remember to always add more vegetables and remove potatoes, stuffing, white bread and cornbread from a meal to lower your caloric intake if you need to.

Chipotle: This is my personal favorite. It is a Mexican grill that offers quality food that is committed to providing hormone and antibiotic free meats and produce sourced from local suppliers. They are not around the corner like McDonald’s, but maybe one day they will, while maintaining the integrity of their brand. What I love about this restaurant is that you control what goes into your burrito, taco, and salad or fajita bowl. They offer rice, beans, chicken, beef, fajita vegetables, romaine lettuce, corn, cheese, sour cream, salsa and guacamole. This can either be a really healthy meal or it can turn into a disaster with the cheese and sour cream. I personally stay away from the cheese, sour cream and corn, limit my rice and ask for more vegetables.

Whole Foods, Wegman’s or any other supermarket food bar: Most people forget that there are healthy options at the supermarkets to pick up and take out. There are always great tasting salads with veggies, beans and legumes that you may have never tried before. This is a great way to try some healthy choices and then maybe you will add the ingredients on your next shopping list so that you can make it yourself!