Thursday, September 21, 2017

Cellulite, we all have it, so what can you do to manage it?

Natural Treatments for Cellulite
1. Eat a Healthy Diet
It’s been shown that reducing extra body fat through means like eating a healthy diet and increasing activity helps reduce cellulite. Losing weight, and then maintaining a healthy body fat percentage, may all help reduce the appearance of cellulite for those who do not wish to resort to liposuction.
Some of the top foods for decreasing or preventing cellulite are:
• Flaxseeds. Flax is great for skin health and losing weight as it modulates estrogen levels and may also increase collagen production. You can sprinkle flaxseed on your breakfast, in your smoothies or simply eat the seeds by themselves.
• Hydrating foods. Because dehydration can lead to bloating and dry skin, try to eat more naturally hydrating foods. These include fresh veggies and fruit, especially melon, berries, cucumber, celery, citrus fruits and fresh herbs.
• High-fiber foods. These include vegetables, nuts, seeds and berries. Fiber helps cleanse the colon, curb hunger, support your metabolism and balance hormones. High-fiber foods containing lots of antioxidants, such as leafy greens or berries, are also beneficial because of their ability to decrease free radical damage (which ages skin).
• Clean protein sources. High-quality protein foods like grass-fed beef, free-range poultry, pastured eggs, wild-caught fish and organic protein powder can increase metabolism and aid in cellulite reduction. Ideally, aim to consume at least 3–4 ounces with every meal.
• Potassium-rich foods. Flushing excess fluids and waste out of cells can help reduce cellulite. Green leafy vegetables, avocados, bananas, coconut water and cultured dairy are all high in potassium.
• Healthy fats (EFAs and MCFAs). Coconut and wild-caught fish contain fatty acids that promote healthy tissue. Consume 1 tablespoon daily of extra virgin coconut oil and 1 serving of wild-caught fish (or 1,000 mg of fish oil daily) for the best results.
• Kelp. Kelp has many benefits and is a very low cost nutrient. It contains a compound called “fucoxanthin,” which is found in chlorophyll bearing green plants. It can help the body burn fat, thus reducing the appearance of cellulite. Add kelp to your diet by sprinkling a small amount onto your savory meals.
• Water. Wondering if drinking lots of water is really that important for reducing cellulite? Yes! Water keeps skin hydrated and helps flush out toxic compounds from your body. These fatty globules under the skin harbor toxins and make cellulite more visible. Clean them out by drinking 8–10 glasses of fresh water daily. Well hydrated skin will look more even, with less of a lumpy, dry or aged look.
2. Consume More Collagen
Connective tissue which includes the layers of the skin are comprised of collagen. So when the skin is strong, cellulite appearance is diminished. Collagen is the most abundant protein in the human body and needed for skin’s elasticity, youthful texture and strength. One of the best ways to get more collagen is from consuming bone broth. Bone broth contains the amino acids called proline and glycine that make up collagen, along with important trace minerals and even antioxidant compounds. The collagen in bone broth can strengthen skin tissue and help reverse the underlying the causes of cellulite.
3. Exercise Regularly
Exercise can be your best ally when it comes to shedding extra body fat and getting rid of cellulite. Although long distance cardio can be of value in boosting your metabolism and helping you reach a healthy weight, doing interval training (also known as burst training) will likely be much more effective.
4. Myofascial Release
Myofascial Release with a foam roller. This is a simple and effective technique used to release tissue restrictions in the connective tissue beneath the skin, caused by trauma, inflammation or surgical procedures. A low-load, gentle pressure applied slowly over an area helps to elongate the fascia and connective tissue.
The Main Causes of Cellulite Recap!
Several primary factors contribute to the development of cellulite, including:
• Poor diet
• Fluid retention (which also causes bloating)
• Dehydration
• Lack of circulation (blood flow)
• Weak collagen structure of the skin
• Being overweight or having increased body fat
• Hormonal changes
• Lack of physical activity (a sedentary lifestyle)

Wednesday, September 20, 2017

Flexible dieting 101



Flexible dieting is becoming more popular in the fitness world. It's also known as macro counting or IIFYM vs the strict 7 meals a day where you stick to very limited sources of food like lean meat, rice, potatoes, eggs, and protein powder. This is essentially an alternative, more flexible eating approach than most standard (and outdated) diet plans that basically tell you what foods to eat and in what amounts.
With IIFYM, you are given “macros” for the day that you must follow. Macros are macronutrients, which are otherwise known as proteins, carbohydrates and fats. With IIFYM, you are given the total number of grams of protein, carbohydrates and fats that you can eat during a given day.
The concept is very simple – each macro has a calorie amount. Protein has 4 calories per gram, carbs 4 calories per gram and fats are 9 calories per gram. The beauty of IIFYM is that it’s simple and flexible. You do NOT have to eat the same boring foods over and over, nor do you have to eat food you hate. If you want a piece of cake, you work it into your macros.
You can eat a variety of foods which is not only great for dealing with cravings and unexpected work lunches or dinners out with friends and family, but it’s also a great way to make sure you get a variety of nutrients. Macros to me are exactly like having a budget. If I have $100 to spend, I can only spend $100 and no more than that. Depending on how strict you are, try to stick to your macros within + or – 5 grams.
To determine what your macros are, first you need to know what your goal is. You will need to figure out if you want to lose weight, gain weight or maintain your current weight. You can always use a generic calculator that will spit out a number for you OR you can hire a coach that will work with you to help you accomplish your goals which is the ideal situation. Why ? Every one is unique and different in the way they metabolize food. If you are not even eating 1200 calories today but the generator spits out 1600 calories, you will most likely gain weight if you make that jump. A coach will help build your metabolism so that you will gradually build up to that without fat gain.
Need help? Contact me today for a free call!

Tuesday, September 19, 2017

Team NO thigh gap!

Yes I am talking about this today and I want to make sure that you are taking the time to read this! Why is it such a common concern to strive to be "skinny" vs. striving to be the best version of yourself ? Skinny doesn't mean healthy, just like being the fittest person on the Earth doesn't equate to a perfect image of health either.
As a coach it is super frustrating to see women come to me with the goal of being skinny. What is skinny? What is your reason? Why would you care about a number on the scale? These are all important things to ask yourself when you are considering your goals.
The female body is not made like a man's. We do not carry the same amount of testosterone that men do therefore, unless you are taking a synthetic hormone, you will not get get as big as you might think. Legitimately trying to gain muscle for a female is very very hard to do let alone daily lifting along with metcons or cardio. If you are committed to lifting and getting stronger, your body will change and the change will be amazing!
Why is there a common theme in fitness magazines that skinny is ideal? Body image issues are so prevalent that it's common to talk to every single person that I coach who has gone through some sort of body dismorphia. Growing up is hard enough but growing up overweight you are scrutinized for "looking" that way. I always want to be an advocate to women that fitting in isn't that rewarding, however standing out and making an impact is!
Being a woman that lifts, I still get the shady eye look in the gym like, "What is she doing in here?" Yet that hasn't kept me out of the weight room. it only makes me want to learn more. Women who lift are drawn towards an activity that is masculine and the goal is to develop qualities that defy the cultural norms of femininity/. STRONG is more powerful than a trying to be skinny.
We strive for muscle and we drive for the competition aspect of training. I know for myself, my confidence and focus on self care and development are a lot more in tune with my values. I want to help women feel the power of the barbell. To feel weight they can lift that they once thought was impossible. Overall. to be healthy, happy and confident in who you are TODAY.
I want women to stop seeing skinny as a goal, but to see strong, powerful and determined as goals to strive for. Your body is a representation of what you can DO, not what you look like. What does your appearance have on your daily life? Why do you want to fit into the norm? Embrace all the amazing things you are today, focus on your abilities and what you can improve, strive to be better than yesterday and don't worry about fitting in. Stand out and enjoy what you have in the present moment!

Monday, September 18, 2017

Are you standing in your own way?

Your mind is your asset OR it's your worst enemy. Sometimes ( ok 99% of the time) we are standing in our own way. If you are anything like me, at some time in the recent past, you found yourself at a place in life where you felt like there must be more. I know I have had this moment very often in my past that is something hard to shake. A lot of times you need to get out of your own head and start living up to your potential.
Here’s the thing, everyone in your life and in your head will have an opinion, but none of them matter, what matters is the voice of your heart. It's not easy to listen to your heart when there is so much chatter going on around you. These opinions may be wonderful and they may be awful, it doesn’t really matter though. It doesn’t matter because none of these voices have the actual answer you are looking for. The answer you are looking for is the one that is you know in is in your heart.The hard part is shutting out the noise around you and stop letting the opinions of others rule your thinking. Next time you have the urge to ask the opinion of others, take a step back and remind yourself that it is not their opinion that counts. Tell yourself that you can handle this on your own, and give yourself the space you need to do it.
Visions are powerful, which is why you create a vision board. It is your personal declaration to the world that you are manifesting something beautiful. You aren’t exactly sure what you want, you haven’t tried most of the options, and they all look so good, so how are you supposed to know which way to choose. Figuring out a path seems so far away, almost unattainable actually, and you are not sure how you will ever get clear. And here you are again, stuck.
Think about it this way, you have become honest and clear about what you do not want, what no longer serves you. You have all of this creative energy flowing around within you, suggesting a multitude of ideas that sound interesting to you. You are on a path toward living a life that you feel passionate about. And you get to go through the process of making your dreams come true. Sounds pretty amazing if you ask me! So why are you doubting your internal abilities to make the right choices? Do you really need the affirmation from someone else about the decision that your heart is already holding?
It is your job to find ways to let go of preconceived notions and judgement to allow your inner wisdom to shine through. Basically, you need to get out of your own way. Take some time to get quiet and feel your way through the thoughts and ideas that come to you. Begin writing them out and creating vision charts and lists to help you get clear. Eventually, you can turn this into a vision board that contains very specific reminders of where you are headed.
Moving in the direction of your dreams, especially when the road isn’t clear, can be a scary thing. All of your fears and self-doubts tend to rise to the surface and seem to do their best to hold you back. Even when you are unhappy or dissatisfied, it can be easier to stay in that safe comfortable space, rather than taking a step into the unknown. You hear yourself saying things like you will take action when the time is right, that you will start once you have done more research, or that you are just waiting to get things in place. The truth is, you are scared and you are using excuses to stop you from taking the scary next steps that you know you must take.
It’s your time now…time for you to live your dreams and enjoy the life you are meant to live!

Friday, September 15, 2017

Not losing weight? Sometimes you need to evaluate yourself!

Why are you not losing weight ? Tell me if this has happened to you. You’re on point tracking your calories and hitting at least 4 days of workouts a week. But despite your consistency, the scale hasn’t budged. You assume it’s a fluke, wait another week, and, NOTHING ! At this point you are more than frustrated that all your hard work is not really paying off, or so you think.
You give yourself just another week to see that same number as you saw last week. Now you feel like you are stuck and can't lose weight even if you try. This often leads many people to forget their diet, stop training as frequently and then just give up.
But what if all the things you "thought" you were doing right, ended up being slightly off? It’s NOT that a calorie deficit doesn’t work because that is a scientific fact that a calorie deficit leads to weight loss. Instead, there’s usually some human error happening, and you’re either not aware of it, or you ARE aware of it but aren’t being 100% honest with yourself.
So many people are so ready to just drop to a crazy low calorie amount and then do cardio until they can't. But for what? Honestly, if you are not fueling your body, you are not really doing much to make it want to lose weight for you. So if you're struggling to see results despite feeling like you've been on point, here's my advice: don't drop calories or add more cardio just because your progress has slowed. Instead, start with yourself and ask things like:
Are you tracking accurately? (i.e., not just guessing all the time)
Are you tracking everything? (i.e., sauces, bites, small handfuls)
Are you tracking consistently? (i.e., the week AND weekends?)
Are you *really* stalled? (remember, slow progress is STILL progress)
Be honest with yourself on these questions. It's really easy to "think" you are measuring but what about that handful of nuts you had that you just didn't track. Or what about the bites of your husbands burger that you thought didn't count. All of those things count and matter if you really want to see progress. Does tracking take time? Hell ya it does, but what is worth it to you?
What you don't track or measure creates a variable that you now are NOT in control of. A lot of people are looking for some magic but there is none of that. It's really all about being consistent and on top of your own behaviors when it comes to food choices. Learn to be patient. Sure you might see advertisements for people losing 15 pounds in 10 days but guess what? All of that is going to come right back before that person blinks an eye and you are right back to where you started and sometimes even worse off.
If you are stuck, fed up and ready for a change, contact me today so we can work on fixing some of these common issues that I help people overcome daily.

Thursday, September 14, 2017

Teach a man to fish, he learns for a lifetime!

My passion is education and the forefront is the mission to help others understand the truth vs. many myths about nutrition and fitness. Working hard in the gym is a very big part of your success but there are some things that you are doing that can be setting you back. Let's dive into a few misconceptions that I commonly hear.
-Being in a rush to Rx the workouts or PR every lift without a solid foundation can be detrimental to your health and body. Its one of the most common errors I see is clients going to hard too soon which leads them down a path that is hard to recover from or worse off they just quit. When you try to rush progression in weight training or in lifting, you are missing steps that will eventually lead you to an injury that will sideline you. To all the fresh lifters out there, just because your body can handle the load on the bar doesn't mean that you should lift without proper form and mechanics.
-I trained hard today so i can eat whatever I want is a bad mindset to have when you are thinking about body composition or performance.Nutrition is more important than anything you do in the gym when it comes to your physique. There’s no lifting/CrossFit program on earth that can do that for you if your eating habits are horrendous.Perhaps you’ve heard the old saying, that you can’t outwork a bad diet. If you’re serious about getting better, looking better and feeling better, make nutrition a priority. And stop thinking about it as a diet. It’s fuel.
-Stop using a crutch in your training. I see people wearing lifting belts when they are warming up. Belts, are a great tool to help your training. But they’re often used as a crutch.There’s nothing wrong with using a belt for heavy lifts or in a competition. But it can’t be because you have no idea what to do without it.Really learn how to brace your abs. Learn how to stay tight and use your midline. The whole point of your core is to protect your spine. I’d say that’s something worth learning, wouldn’t you?
-Stop comparing yourself to others on social media. It is totally ok to look up to people and aspire to be like them but you can't focus on BEING them. If you focus on you, you can always get better but watching someone PR won't make you PR. Just like if someone is doing everything right with their diet and you are not, you will not get better in performance. Stop comparing, start working.
-Go back to the basics as often as you can. Elite lifters go back to the basics because it's the foundation. Do you think you can get better doing lifts with horrible form ? Nope, take the weight off the bar and work on technique. You need to learn to train your body to move efficiently and that means going back to the basics as often as you can. Here is the best example, want to get better at kipping your pull up? Learn how to do them strict, build your foundation.

Wednesday, September 13, 2017

Progressive Overload in Training

What is the reason your not seeing changes in your body composition?
A slow in progress can happen when your exercise routine has become easier to do or if you hit a plateau. When you stop continually pushing your body to increase in strength, it stops trying to adapt.Think of your own training program, does it seem easy for you to complete or accomplish? That can be part of, or even the whole reason why you are not seeing the results you hoped for.
I want to talk to you about progressive overload and why this is important not only in training but also in your nutrition as well!
What is progressive overload?
Progressive overload is a gradual increase in the stress placed on your body during exercise. Basically it means making your workout slightly harder as your fitness level improves. This is what you want to accomplish from training. Remember, it never gets easier you only get stronger. You want this adaptation to happen because you will increase your ability to lift more and train harder, thus increasing your lean muscle mass.
Your body is SMART, which means it will become efficient at training after some time. If you continue to do the same training, your body will adapt and then you will not need to use as many calories to continue the same workload as you once started. To strengthen your muscles or increase your fitness, you should aim to challenge your body. Following the same routine may not give your body the stress it needs to adapt. Varying the exercises you do stresses the muscles in a new way, causing muscles fibers to grow and helping to increase your strength.
This concept applies to all aspects of your training including cardio. You should always be trying to increase the intensity or vary the cardio routine you are doing to see changes occur. However, you do not need to increase your training every single workout. You should increase where needed so you are not overdoing it and then have to create more adaptation to create more stress.
Nutrition goes along with this the same way. If you are trying to get stronger, you do need to eat more food. This is to help support and build your muscles to keep adapting to the stress you are placing on them. If you are looking to get leaner, your performance in the gym will decrease slightly because you are not fueling it for the workload you are doing.
Do you find yourself in a training rut often? Need guidance on what to do to increase your fitness and nutrition to go along with it? Let me help ! Progression is not a race, so don’t burn yourself out trying to match the fitness level of someone else. If you are still finding your current routine difficult, it’s not necessary to make it harder just yet remember your only competition is YOU!

Tuesday, September 12, 2017

Is nutrient timing necessary


Nutrient timing is knowing what and when to eat before, during and immediately after workouts to maximize performance and recovery. For strength athletes, a good portion of nutrient timing involves eating the majority of your carbs around your workouts.
Nutrient timing is not just for strength athletes, it can be utilized by anyone. You don’t have to be a high-level athlete to be committed to your nutrition or be focused on the details. However, your compliance comes down to how important this is to you.
Some people are type A personalities and need everything to be followed 100% to the T. The people who are paying this much attention to detail will be the ones who will see the best results because they are fitting all the key concepts together for a lager overall goal.There are other people who are just fine with hitting the macro requirements for the day and are happy to be able to do that. Although the results may be a little bit slower, the work is still be put forth and that matters in the long run.
Many of my clients will ask me if nutrient timing has a huge impact on their results. The goal of nutrient timing is to provide optimal recovery and enhance body composition goals by eating at times where your body can utilize the nutrients the best.
Nutrient timing works the best for athletes who are training at a high intensity work capacity. If you have a client that is doing a 3 hour workout and they hit that wall around 2.5 hours they are losing that last half hour of training. But if you can supplement intra workout carbs during the training period, you can offset the wall the hit and they can finish will less fatigue.
Maybe that is not where you are at ( don't worry most of us are not at that level) but you want to focus on your nutrition a little bit more. Here are a few suggestions I can make for you.
1- Focus on your lean protein source at every meal. Be sure to have about 3-4 oz for women and 5-6 oz for men per meal.
2- If you are training later in the day, save most of your carbs for pre and post workout to better fuel your training.
3- Add in intra workout carbs if your training session is longer than 2 hours and you are doing intense training. A good intra workout carb is Glycobomb from Mission6 nutrition.
4- K.I.S.S. Keep it stupid simple  you do not need to make nutrition complicated, you just need to eat right.
Have questions? Need help getting this right to improve your training and gym performance? Let me help guide you with your macros to ensure you are getting everything you need out of the effort you are putting in.

Monday, September 11, 2017

Are you thriving or surviving?

Thriving or surviving? Your attitude that you develop over time can make or break your success in many aspects of your life. I want to help you create an unbreakable mindset in life. One issue that I see with clients is self sabotage. This can happen to anyone and everyone goes through it at some point in their life. Emotionally imploding, quitting, complaining, comparing ourselves to others, doubting and procrastinating: Sound familiar? I know you all can relate and I want to help you fix that.
We all have great days. The days that you are on top of the world and everything is just going your way. Things that were once hard in training are becoming easier. You hit a new milestone in your job. Or maybe you had a great day with your significant other or friends. But then you have the bad days. These are the days that your attitude matters the most.
Negative emotions can take over in an instant and you need to have the coping skills to overcome them. Maybe your day at work was super challenging, emotional eating takes over, training suffers and then you feel like everything is just unraveling at your fingertips. What can you do?
Initially, your first reaction is to blame someone or something else for the things happening around you. Maybe you blame your coach for crappy programming. Or maybe you are made at your nutrition coach for not "giving" you enough carbs and you just HAD to go over. We need to stop the pity party and start taking ownership for what is going on with your life.
Self sabotage happens in your mind. Self – sabotage is any behavior, thought, emotion or action that holds you back from getting what you consciously want and are working towards. It’s the conflict that exists between conscious desires and unconscious wants that manifest in self –sabotaging patterns.Guess what, self sabotage prevents you from reaching your goals because it's a safety mechanism for protecting you from disappointment.
If you’re not adding mindset training alongside your physical training then you won’t be as well equipped to deal with any of these negative, ‘self-sabotaging’ behaviors that can occur. You spend time training and conditioning your body so why not do the same for your mind? Make the time to really tap into techniques that will help you overcome negative thoughts as soon as it happens.
How do you overcome it?
Find your why? You have goals but also find your why. Those two things are important when things start to go bad. By writing it down you now know your objectives. and your WHY is your commitment and reminder of why you’re doing what you’re doing.
Track your data. Yes this is also important. How do you know where you want to be if you don't have data to see where you are at? With all of my clients, we focus on writing down our training and nutrition to help them tangibly see what changes are happening and where we want to be.
Be accountable for your own actions. Yes this is the difficult one. When things start to go wrong, it's a lot easier to blame someone else. When you see signs of self sabotage, ask yourself if you can be doing something to change that into a positive.
The biggest takeaway is that you are in the control seat of your actions and thoughts. You can change your thought process on how you will react to things that might appear negative at first but just find a way to turn it into something more positive.

Friday, September 8, 2017

#1 Reason you are NOT losing weight !

The number 1 reason your not losing weight is not what you might think it is. This question has been brought to my attention too many times from clients who are just disgusted and ready for an answer. Brace yourself because the answer might shock you as to why you are not losing weight.
You might be following a "diet" right now, eating all the right things, following your training program. not skipping your recovery and yet you are still unhappy with your body composition. It’s frustrating, stressful and really damn hard being on a diet and it’s 10 times worse when that diet isn’t working.
So, why aren’t you seeing better results? The answer is: you’re dieting too much.
Yes, that’s a thing. And, yes, it’s incredibly common (particularly among females). Chronic dieting not only doesn’t work, it can have serious mental, physical and emotional side effects. The truth is, there are actually times when it’s beneficial to not worry about dieting, to give yourself that break.If you’re in a constant calorie restriction it’s probably a big factor (if not THE only factor) as to why you aren’t reaching your goals. You’re also setting yourself up for injury, adding a ton of stress and not hitting your true strength potential.
I deal with this issue on a day to day basis with clients. 9/10 times when I have a new client after reviewing what they are eating from their food journal, is reverse dieting. By reverse dieting we are going to start adding in more food very slowly and building up your caloric intake. ( Fear strikes many when I say MORE food ) Why wouldn't you want more food? Isn't that the point of everything in life. To eat good food and NOT gain weight?
Ask yourself this, is your current "diet" working? Oh it's not... hmmm i wonder if the reason is because you have been yo-yo dieting for so long that your body is holding onto fat for dear life because it doesn't know when it will be fed properly again. Do you feel like binge eating often? Another red flag goes up that you are not eating enough. Binge eating is your body telling you I need food and I need it now so feed me.
Your nutrition should follow your training and your training has periods of strength and cardio. I know you hear people saying they are "bulking" in the winter and then get "shredded" for the summer. It's because when you are bulking you need more food to help build more muscle. Then in the spring you start to decrease food intake and shed some fat getting your summer bod. No one diets 24/7 and if you do, you are most likely having a yo-yo diet in which you do good for a few months then fall off the wagon hard core and then you find another "diet" to start.
If you are tired of this cycle and you want to start seeing changes, let me help you with your nutrition and training program to get you the results you want to see. If you are serious about apply the principles of how fat loss, muscle gain, and reverse dieting works, and you trust that I will guide you the results you want, why wouldn't you try? I mean you put your trust into an infomercial and bought some 9.99 program granting you results in 30 days only to be disappointed that it didn't do any of that.
I am here for coaching and support. Contact me today and let's get started. Or maybe you have a friend that might want the help, share this with them. At least you are giving someone the option to change their life!

Thursday, September 7, 2017

How you should recover from training

How should you recover from a hard training session? When you train you place stress on the body. This stress needs to be managed post training to be ready for the next day of training. In the post training period your body will try to reverse the impact of the stress induced by training. In an effort to cope better with future training the body will attempt reset the level of homeostasis higher than before. This adaptation is what improves our ability to perform day after day while getting stronger.
The better you recover, the better your next training session will be. Below are some great tips on how to maximize your recovery.
1.A- Nutrition
-If you are training, you need to be eating to support it. Many times I see people under- eating in comparison of what they actually need. Knowing what your body needs in terms of protein, carbs and fats are essential to your post workout recovery. Make sure you are eating adequate amounts of protein to support lean muscle gains.
B- Carbs
-Depending on your training modality will depend on the amount of carbohydrates that you need. If you are training in CrossFit that sport utilizes primarily glucose.During the post workout period we make better use of carbohydrate because your muscles want to replace glycogen. Glucose is absorbed easier during the post workout period. The amount of carbs needed depends largely on duration and intensity of the training.
C- Vitamins/ Minerals
-Ensuring that you are eating a variety of foods from all food groups is important to make sure you are getting in your micro-nutrients. Each meal should have some vegetable incorporated to help meet your vitamin and mineral needs.
D- Hydration
-Water is the main constituent of blood; when hydration is poor we have a reduced blood volume. Blood volume is a key factor in determining aerobic capacity and performance. Maintaining good hydration ensures our cardiovascular system is functioning at maximum capacity. Your body is made mostly of water, good hydration will also contribute to the repair and growth of cells. You should be drinking at least one gallon a day and more if you are training.
Body rehab
2.A-Active recovery / deload
-Your program should not be balls to the wall every single day. You should have some scheduled deload weeks in which the volume increases but the intensity decreases to allow your body to recover. Or you can add in active recovery days to help recover from one intense training session to the next.
B-Contrast showers
-Your blood vessels constrict in the cold and dilate in the heat. Alternating between hot and cold acts as a pump flushing blood through the muscles, promoting clearance. Ice baths have the added benefit of hydrostatic pressure. External pressure of water added to the cold, forces blood and metabolites out of the extremities.
C- Compression gear
-Compression garments add external pressure. Blood can easily pool in the extremities, especially in the lower limbs due to gravity. The extra compression helps squeeze the blood out of the muscles and back to the lungs and heart. This allows fresh oxygenated blood to replace it.
3.A- Foam rolling
-Using a foam roller or lacrosse ball to help mash out the trigger points that are causing pain or inflammation. This is great to do daily post workout for recovery purposes.
B-Massage
-Schedule a massage for yourself at least 1 time a month to really allow your body to recover from intense training programs.
C- Stretching and mobility
-Get in good habits of stretching and adding in mobility work to enhance your training sessions. Do not bypass the importance of your stretching post workout. By constantly maintaining good tissue length and joint mobility we ensure good functional movement.
4.A-Rest and sleep
- Good quality rest is by far the most important but the one we often neglect. Athletes should maintain a record of sleep. They should manage whatever factors they need to ensure they get adequate sleep. You should shoot for a minimum of 8 hours of sleep a night.
B- Meditation and Chillout time
-Having time to clear the mind and simply relax can be a great benefit. Our sensory inputs are reduced and it allows the recovery process to kick in
Use the tips to help you create an effective post workout recovery routine that you can do daily. It's important for you to find something that works for you. This will help you create a plan that will set you up for success !

Wednesday, September 6, 2017

Motivation, what drives you?

Motivation- what drives you? This is one thing I have been thinking about recently because working with clients this is a common concept that we talk about. Where does your motivation comes from? Did you know your motivation has an impact on the choices you make, how you train and what foods you eat, how you view your body and what your self talk sounds like.
There are two sides of the spectrum. On one end I have clients who do the work, track progress both in nutrition and in the gym, they make a conscious effort towards living a healthy lifestyle regardless of what is going on in their life. These clients are the ones who see consistent results.
Then on the other side are my clients who "wish" things to happen for them, want a quick fix, show up when life is convenient for them or when they want to lose weight. A lot of time, these people start and stop a program many times, have the yo-yo dieting mindset and just keep looking for the "magic" mix that will get you results.
So let's talk motivation. The first set of clients is driven by internal motivation and the second set of clients is driven by external motivation. So what type are you? Do you know which type you are? Let's look into motivation right now!
Internal motivation is a special type of person. Internally motivated people have this drive that comes from within but it doesn't end because this is "normal" life to them. Internally motivated people are self driven and more driven by goals that they create and accomplish. The goal is: to continue to improve, and that goal is large and vague and it allows for daily failures without these failures ending in the person giving up. A person who is internally driven may come in last in a workout, may have bad or good training days but regardless doesn't stop pushing and striving for more.
An internally motivated person doesn’t ask “when am I going to look like _______” or “how long will this take?” An internally motivated person will ask “Can you show me how to do this” and “I want to achieve this, what drills can I do to get there?”
External motivation is more common in our society in which people look for approval from someone else. Yes, we all need support but we also need to have some internal drive. What happens most often is seeing people set off to reach a goal, then that goal is met and motivation to continue dies off. Yes, we all want to have a great looking body, yes we all want to be able to train and succeed but there are a lot of ups and downs to be worked through. Regardless of your goal you should be working towards something all the time. When you reach that goal, set a new one and keep grinding on.
I know that self motivation is hard. No one likes to go to the gym alone. No one like to wake up early and train but guess what? Sometimes you need to get the job done. What motivates you to train? Internal or external, if you reached your goals tomorrow would you stop, or would you make more goals and be back the next day desperate to start again? I truly believe that you have internal motivation to some extent you will be able to keep striving towards more. Don't wait for someone to give you a high five for a job well done, get so motivated by yourself that nothing stands in your way.

Tuesday, September 5, 2017

Get STRONGER to get leaner

How does getting stronger make you leaner? Many of you are thinking: "I don't want to be big and bulky". Don't worry!! You will not become a bodybuilder from training with weights. Bodybuilders are following specific programming with a specific goal and outcome in mind.
Here is how stronger = leaner.
Your muscles require energy, which means you need calories to maintain your muscles. More muscle equates to more calories burned at rest with a leaner physique. Nutrition is now the first part of the equation. In order to feel your best at the gym and throughout your life, you need to be fueling those workouts with enough calories that support positive muscle growth.
Calories matter and yes you should be eating more than 1200 calories! I don't know where society started with the 1200 calorie for weight loss idea but we need to stop thinking that eating less will give you better results long term. So first off is macros, your protein, carb, and fat breakdown. Is this important? Yes it is and it will help you create the physique you want. Yes create! You are in control of your nutrition if you take the time to learn about how to eat for your optimal performance and then build off of that.
Now weight training is the next step. While focusing on strength training, it’s important to bump up the weights you’re using. Choosing your weights is all about listening to your body. A weight that works for you might not work for someone else and vice versa so focus on YOUR body getting stronger. You should strive to focus on form first then add in the weights as you get stronger. It's ok if you can't do 12 reps just yet at a weight, maybe you got 8 this week. Next week focus on getting 10-11 reps. You are also in control of your training. If you complete your sets with little to no fatigue, you are not challenging your muscle to change and grow.
You can also add in some cardio as a TOOL but not as your workout. Both cardio and strength training are key for getting the best results because they work together! Cardio improves your cardiovascular health, reduces stress, burns fat, and helps give you a better night’s sleep. Strength training increases your metabolism, strengthens your bones, and creates shape for your body. Too many times people train with the idea that cardio is the go-to way of losing weight. Here is the pyramid:
Foundation is nutrition, add in weight training, then cardio as a tool!
Don't be scared of the heavy weights, I can assure you with a solid training program you will see positive changes in your body that will create the shape you are looking for. Need some guidance? I can help you with training or nutrition or a combo of both if you are ready to take on the challenge with me!

Monday, September 4, 2017

How to be confident in the gym!

How to become more confident in the gym? It's intimidating and I do understand that walking into an "unfamiliar" place can make you uneasy and not want to go. I want to help you with some tips and tricks that I have used over the years to get confident walking into the gym and owning your space in there!
#1- Have confidence in your program you are using. If you are not confident in the program and the ability to achieve that goal, of course you might not be as confident in the gym. The key is to understand and be confident in the process. Whether you buy a program from me or get one online, you at least have something tangible to follow. Having the support of a coach to help you navigate the tough issues in training like plateaus, weight loss, weight gain or competing, it's awesome to have someone to talk to.
#2- Buy cute clothes ! Yes, sometimes the outfit makes you feel so much better. I know that when I look good, I also feel good. When I do training and I am just slumming my gym outfit and catch a glimpse of myself in the mirror, YIKES. Verses the days that I have super cute leggins on and a new top, I feel so much better regardless of the training session I have planned.
#3- Create a killer playlist. Music is super motivating OR it can throw you off. Oh you know, hello spotify advertisement in the middle of the set. Mood killed. If you have an amazing playlist, you will totally catch yourself creating your own energy. When you have a great song come on, PR's happen or maybe you just smile and dance. Whatever floats your boat. But positive energy can drive your workout to the next level.
#4- No one is looking at you. I promise you this. I have been going to the gym for over a decade and honestly, I don't even notice anyone around me. Unless you are trying to create attention, no one really watches you because they are too busy looking at themselves. No one goes to the gym to judge someone else and if you are that person, shame on you. Go in and enjoy improving yourself and don't worry about what others are thinking because they are not worried about what you are doing.
#5- Ask for help if you need it. Lifting heavy and need a spot? Ask someone. If you see a machine you don't know how to use, ask someone. I have never seen anyone in the gym that would blatantly be rude to another person asking for help. The difference is if you are asking them to help you for your entire workout. Instead, just ask a question during their rest period and then move on!
Those are some of my fit tips for gaining confidence in the gym!

Friday, September 1, 2017

Cardio isn't great for weight loss alone, read why !

Cardio, love it or hate it, your body needs a little of it! Cardio is a tool for weight loss and not the answer to your weight loss goals. So many women are brain washed into thinking that cardio is going to fix everything. For example, you overate, CARDIO. You want to lose weight, CARDIO. You want to "de-bloat", CARDIO. You see the pattern? Yet how many of you are doing cardio and nothing is really changing? Yup, because cardio isn't the end all be all. No it's not. Cardio is just a tool and you need it alongside of a comprehensive fitness and nutritional program.

To exclusively lose fat, your best tools are nutrition and weight training.Start putting your emphasis on weight training and your nutrition and you will start to see the changes you are after.
Here are some common myths people think about cardio:

“I just need to burn calories so I will just do extra cardio. My nutrition is fine.”
- Oh if I had a dollar for every time someone thought they can out train their diet. Paying attention to your nutrition will have a much more profound effect on your fat loss efforts than cardio alone. Do you know what you are eating? Do you know how much? It's not possible to out train your eating habits. Sure we over eat once in a while but trying to do cardio to negate that is not going to fix the issue. The more cardio you do, the more your body will adapt to that and you will have to do MORE to facilitate the same response over time.

“I want to lose fat so I will do my cardio in the “fat burning zone.”
-Cardio in the "fat burning zone"? Can you please explain this one to me? A lot of people are under this misconception that you can burn your fat off if you stay within a certain range for your heart rate. Um, no. If that was the case don't you think we would all be trying to be in the fat burning zone all the time? The “fat burning” zone is essentially a moderate intensity zone that means per calorie burned, more are coming from fat than are from carbohydrates. How does the machine know what you are eating ? It doesn't. Here's the kicker. A moderate/lower intensity workout might burn a relatively higher percentage of fat calories over carb calories, but the absolute NUMBER of calories burned is lower. The higher the intensity of the workout, the more total calories burned, which is the key to weight loss!

" I will lose weight first by doing cardio then "tone" up with weights"
-Oh boy oh boy does this one get me going. First off, doing cardio as your workout is not the route to go. Weight training should be the 1st thing on your list when you are thinking of tightening up your physique. Lifting does not make you bulky. Lifting gives you nice long lean muscle that creates curves. Now don't you want that instead? Cardio alone burns calories, yes, but at what price? Cardio can tap into your hormones and create a hunger response that makes you want to eat more.

Losing weight is easy; just stop eating. But losing exclusively fat is much harder. Adding lean muscle mass while shedding fat allows for your metabolism to work for you, while you are not exercising. So swap out your cardio for the weights.

Do you know what works? Putting in the work. Don't think of the duration of your workout, think of the INTENSITY of your workout. If you can read a magazine while doing cardio, what are you accomplishing? Interval training is one of the most effective ways to train for fat loss. Ramp up your training by doing 1 min of HARD sprinting on any cardio machine followed by a 2 min recovery pace. Do this 2-3 times a week and then tell me how your body looks!