Sunday, July 28, 2013

10 Fitness Myths that need to die



Working as a trainer is a rewarding job, but it is also challenging.  Many times we encounter clients who have their own ideas about how to get in shape.  These people have been hoodwinked, bamboozled, and led astray by fitness magazines, diet gurus, and an industry that capitalizes on insecurity and ignorance.

Guess what?  I believed a lot of these myths too at one time UNTIL I started doing my own research and realizing what ACTUALLY works.

Over the next few weeks, I am going to deal in depth with each of these, but until then:

10 Fitness Myths that need to die.



1) All Carbs are evil 

If there was one fitness myth that needs to be dead, buried, and stomped on it's this.  I cannot count the number of times people tell me they are eating no carbs, limited carbs, etc.  Do these folks stay on this type of plan long term?  Absolutely not.   It is the QUALITY of carbohydrates that people are consuming that is the problem, not carbohydrates themselves.


2) I should eat everything low fat/non fat because if I eat fat, then I will get fat 


Remember the non fat craze of the 1990's?  Everything was low fat, non fat, and all sugar and sodium.  Your body needs fat for energy and fat will help your body metabolize nutrients better


3) How do I lose weight?  Cardio, Cardio, Cardio, and Cardio yes MORE CARDIO! 


No, no, no, and NO.  This is such a mountain to climb that all I am going to say now is that you need a versatile program with weights, cardio, flexibility, and a conditioning component.


4) I can exercise 3x a week for 20 minutes and I will see my body composition change 


No, I'm sorry.  This is a falsehood.  For composition loss, 5x a week CONSISTENTLY for about an hour will yield results


5) Stomach Crunches and the Crunch Machine will give me a six pack 


Nope.  In all likelihood, you will end up with low back pain.  You may have heard it said that abs are made in the kitchen.  Abs have to do with low body fat, not stomach crunching.

6) Stretching is waste of time 


It is waste of time if you stretch for 20 seconds and call it a day. Flexibility training is a MUST.  Soft (Fascia) tissue work is a must.  Most NFL players do soft tissue work on the rollers before beginning their workouts.  You must keep your fascia tissues healthy in order to improve your performance and stave off injury

7) I don't need corrective exercise 


 If an elite athlete needs corrective exercise, then "I can't even do a squat without falling forward and my knees caving in" Joe Couch Potato needs corrective exercise


8) I workout so I can eat whatever I want 


After a workout, a trip to Coldstone is not in order.  Success begins at the cellular level with what you put in your body.  Because you are training, you need to be even more aware of what you put into your body

9) I should eat 1000 calories per day or I should eat one meal a day if I want to lose weight 


Starving is not the way unless you want a decreased metabolism and no energy.  Oh and don't forget that it will be harder to lose weight when you go back to eating a reasonable amount of calories


10)  Women should lift light weights so they won't bulk up and so they can tone -- 


No sir and no ma'am.  Remember this word: Struggleface. Examples below.



Sunday, July 7, 2013

Fat Loss isn't Linear...and it isn't easy either




So you've been at this here body improvement plan for the past 6 months and at first the scale was dropping every week and it looked like there was hope!

Now you step on the scale and the scale isn't moving.  Even worse, maybe it's gone up a few pounds.

"What am I doing wrong?  The scale isn't moving!  The scale is going in the wrong direction!  That's it!  I quit!"
Don't Quit Just yet!


Here's the Secret....Weight/Fat Loss isn't linear.

Despite what SOME  trainers may tell you or what they show you on the biggest loser. Weight Loss isn't a linear event meaning *LISTEN UP*  you may not lose every week.  Sometimes you may gain weight according to the scale.  There are many reasons for fluctuations including hydration, building lean mass water retention, sleep, types of foods eaten, etc.

Lose 1 pound every week!

When I first got into the fitness industry, I was taught to teach clients that if they had a 500 calorie deficit every day then the client would lose 1 lb every week!  Calories in vs. Calories Out.  That's it!

The math makes sense -500 calorie deficit x 7 days = -3500 Calories which is equal to -1lb.

Even worse are shows like the Bigger Loser where people lose 35 pounds in one week.
(Note to self: Do an entire blog post on the perils of the biggest loser.)

I don't teach this concept anymore because I don't believe it. There are too many factors that play into fat loss/weight management to oversimplify things THAT MUCH.  Besides, when people inevitably hit a plateau, all that will happen is that they will want to keep cutting calories.  As a result, their metabolism will adapt to low caloric intake and then it will be harder than ever to lose fat.

The visual of success can be applied to fat loss.  People think it is a linear path to success, but in reality things go all over the place, and we have to readjust and re-evaluate the program.

Fat Loss is a process that requires Commitment

If you are serious about changing body composition, then you are going to have to commit yourself to the process.  Take it one day at a time, but realize that expecting to see dramatic results in a month is unrealistic.

I prefer to look at progress over the long term.  As I have grown more in my fitness education, I believe that clients should commit to at least 6 months of lifestyle change.  In all actuality, they should commit to 1 year to see a real change. Where are you today versus one year ago?  Where do you want to be in a year?

The changes that happen over the long term are much more telling than these 6 week programs that promise a 20lb weight loss

Do people lose 20 pounds in 6 weeks?  Yes of course, but show me where those same folks are a year from now.  

Now let's get back to why things are going the opposite way...

Keeping it real - Your excuses are why you're not changing

If you aren't seeing the changes that you would like to see, then you need to talk to that Man in the Mirror (RIP Mike!)

One of the most frustrating aspects of my job is encountering people who find every excuse why they aren't seeing progress.

So let me get this straight:  
  • You only worked out 2 times this past week, 
  • You've eaten pizza, burgers, fries, and drank unlimited cocktails for the past few days
  • In the gym everything "hurts"and you give about  50% effort on each exercise
Quite frankly I've given up on trying to preach/babysit to people.  I have an approach that you're either ready to get on board or you're not.

Love it or Leave it.

Those that I work with that have been ready to get on board...see results.
Those that aren't, are still complaining that they don't see anything happening.  They probably blame me too.  Oh well too bad.

PSA: The role of a trainer is not to baby sit clients.  It's to teach you how to be self reliant and do things on your own.  I always say I've failed if clients go into the gym and don't know what to do or if they don't know what types of foods that they should be eating.

I give people plans and it is up to them to follow it or not, but don't come crying to me when you're not seeing anything happening because you decided you wanted to eat Krispy Kremes.

It isn't easy

Let me tell you a secret: Fat loss isn't easy.  During the last year, where I've gotten serious about my own fitness goals this has been a huge revelation.

Looking at pictures of fitness models and athletes, people seem to think it's all about their workouts.  Yes workouts are a big factor, but the big key is: food intake.  These people are carrying around tupperware with Meal 4 and Meal 5, they are turning down the cocktails for water, and they aren't eating out more than 1-2x per week...if that.

Why?  They are committed to their lifestyle.  They know to look the way they look, they will have to make sacrifices.

I know people who have transformed their physique and others want to know how they get those abs, arms, whatever.  When they tell people what it takes to look the way they do this is what they hear:

Oh that's too extreme
I could never do that
Give up alcohol and eating out?  Forget it!
You're too obsessed

If you want to be a boss you have to pay the cost.


Action Steps to stay motivated

So how do we stay motivated
  1. First think about where you are vs. 1 year ago.  What progress have you made?  What is better? Is your Cholesterol better?  Can you fit into your clothes?  Do you have to buy new ones?
  2. Don't weigh yourself every day.  Once a week at most!  Measure bodyfat and take circumference measurements monthly or quarterly and gauge trends.
  3. Where would you like to be in a year?  Take a picture of yourself today and then describe yourself in written detail how you will be in 1 year
  4. Celebrate the small victories
  5. Commit to overall well being:  Getting enough rest, working on your flexibility, drinking enough water, managing your stress levels, having FUN
  6. Join support groups where you can share with others your triumphs and struggles and receive encouragement.
  7. Your self improvement plan should not focus solely on numbers.  It should focus on QUALITY OF LIFE.

One last word

Don't give up just because you haven't lost 10 pounds yesterday or things have slowed down.  Keep PUSHing.  

I guarantee if you don't stop, you will be 1% better than you were yesterday and THAT'S why we...




Saturday, July 6, 2013

3rd Quarter Challenge: IT IS TIME TO LIVEN THINGS UP



Last Sunday morning I woke up very excited.  I didn't have a clue why I was so excited. Something in my spirit told me "Today is going to be EPIC" I even wrote in my morning devotional journal that something exciting was going to happen.

I was so excited I decided to get all dressed up for the occasion.  I put on my favorite skirt and it didn't fit.  It has gotten too big, but since I'm as stubborn as a mule I found some safety pins and kept it moving.  

As predicted, the day was EPIC!  I still don't know WHY it was so amazing.  Yes, good things happened but something came alive in me that day.  I looked forward to the day.

Getting out of your rut

For the past year or so, I have been bored to death professionally and it permeated my entire life.  I was not growing, learning anything, or being challenged.  I allowed people to take me for granted and cross boundaries because I gave up and just stopped caring.

Anyway after leaving that environment, I began to regain some clarity.  It was a new chance to start fresh and I was going to  make sure to set firm boundaries.  I wanted balance in my work/personal life.  I also wanted to learn more and challenge myself to become a better fit pro and leader.

Without getting too far off track, let me say this:  Sheryl Crow was right: A change will do you GOOD!

Sometimes we don't realize how much we need a change until we actually make that move.  We realize how much we've missed out on, how our lives are out of balance, and what is really important.

Time to Liven things up!

Sometimes we get so stuck in our routines that we forget that we need to change things up every once in a while to keep ourselves stimulated and excited about life.

In fitness, we tell clients to change up their exercises every 4-6 weeks because after a while the body adapts and you stop seeing progress.  I used to see people in the gym who did the same routine for years.  Of course they didn't see any results because their bodies had gotten used to the same old tired stuff.  You're a lot more likely to stick with a program, if you're doing different things.

The same concept applies to life.  Doing the same thing over and over is boring and eventually becomes drudgery. Being around low energy and negative people is draining.

It is time to LIVEN THINGS UP.  Let's get a life injection and get around people who are trying to be better!  People who are progressing in life and moving forward!

3rd Quarter Challenge

This quarter I have challenged myself to LIVEN THINGS UP.  Each month I'm going to do something out of the norm to spice it up!  

This month, I've decided to get dressed up at least once a week.  I don't have to have anywhere to go.  I'm just going to dress up and see what happens.  I got all dressed up last week and I didn't go anywhere special, but it made me feel good.

To quote the always casket sharp Deion Sanders: "When you look good, you feel good, when you feel good, you play good, and when you play good, they pay good!"



So what are you going to do?  

Meet one new person a week?

Try a new restaurant?

Join a professional networking group? (BTW I just did this and that was just what the doctor ordered.  I'm surrounded people who want to get better)

You've been thinking about leaving your job because you aren't going anywhere, but too afraid to make a change.  Just begin to research some possibilities.  Perhaps it isn't as bad as you think it will be to make a move.

What are you going to do to LIVEN THINGS UP?








Monday, July 1, 2013

Recipe of the week: Almond Butter Whey Cookies



These make an awesome pre workout snack or just a great snack when craving something sweet





1 Cup Steel Cut Oats
1/2 Cup of Egg Whites
2 Tbsp of Xyla sweetner or 3 packets of Truvia
2 Scoops of Protein Powder (Vanilla, Chocolate, or Peanut Butter are yummy!)
3 TBSP of Almond Butter
Pinch of Baking Powder
1 Tsp of Coconut Oil (Optional)

Yields 6 cookies

Directions

Preheat Oven to 350 degrees

Mix Ingredients thoroughly
Next use hands to form into cookies (if the recipe is too dry sometimes I add a little water)

Line a cookie sheet with Parchment Paper
Spray paper with non stick spray
Place cookies on the parchment paper 1 inch apart

Bake for approx 10 minutes.  Let cool and Enjoy!