Emily Miner

Training “Hard” & Consistently, But Still No Results? How To Know If You’re Working Hard “Enough”

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It is true. Exercise intensity, not duration is what drives results in the gym. *recovered cardio queen in me hangs head in shame*

That’s great, but more helpful if we can define what exactly that means. Problem is, “intense” is so subjective. What’s tough for me, might be a walk in the park for you or vice versa.

That and, an intense sprint sesh at the track and an intense lift in the gym look very different. Or do they? While they may, at first glance, appear as similar as a football player and a ballerina, they are, upon further review, actually quite similar. I’ll get into that in a minute, but first a few housekeeping items:

  • If you’re an exercise newbie, don’t worry about the best kind of exercise for fat loss, physique results. Whatever. Big rocks first (e.g. physical activity), small rocks later (e.g. exercise type). Instead, find what you love and do that. If you do what you love, you’ll be able to sustain it. Sustainable actions ===> sustainable results. If you don’t love anything, do the easiest thing: leisure walk. The do-anywhere workout that requires no equipment, it carries huge benefits and should be considered not exercise, but a necessity. Get moving first, add intensity factor later. [This is the approach I tend to use with my clients that have a significant amount of weight to lose i.e. whose primary goal is fat loss]
  • Intense exercise (e.g. weight training) is great. I could write a whole post on the benefits it offers to both our physical and mental health. In terms of our physique, it primes the body to build muscle and increases insulin sensitivity post-workout. Additional calories and/or carbohydrates consumed in this window are less likely to go forward fat storage and instead, toward muscle repair and growth. Still, too much of a good thing is still, too much. Yep, that’s right. Too much  exercise of the intense variety could actually make us fatter. You know that puffy, water-logged group fitness instructor look? Which brings me to my next point…
  • Do not underestimate the power of restorative activity. Why? The lower intensity stuff actually helps the higher intensity stuff to work. It keeps the metabolism responsive. Make it happen. Don’t know what to do? Leisure walk, restorative yoga, form rolling/light stretching, mani/pedi, laugh, time w/ family & friends. Whatever. The goal is not calorie burn. R-E-L-A-X.
  • Trudging along on the treadmill, or ellipticalling your life away at a moderate intensity is not intense exercise; even if you have lungs of steel and can endure the aforementioned monotony for hours on end. I say this in the nicest way possible as I used to be one of them. I’ve been there. I get it. I do. Now before we go any further, let me clarify that I am not saying that cardio is bad. However it is not the most effective tool for fat loss. Why? The more that we do, the more we’re going to have to do to get results. In terms of sustainable fat loss, nutrition is the gross control and exercise, the fine control; a tool we can use to shape the body. That said, used strategically and in moderation, cardio can enhance a training program.

Whether you’re an athlete, recreational gym-goer or exercise newbie, you’re going to have to get comfortable getting uncomfortable if you want to #getbetter. That said, the last thing I want is for your workouts to be so intense that you begin to loathe your workouts to a point where you don’t do them because they make you so sore (to the point where walking is a struggle for days), so tired, they’re not fun, etc. Intention without action is meaningless. If you’re ‘ON’ a program (with or without a trainer) that you cannot sustain, you cannot expect sustainable results to match. Period. End of story. Now if you’re training with intention, it’s not always hardly ever rainbows and unicorns. But, I do look forward to the challenge(s) because I know that, through them, I am getting better. 

So now, what you really came for. Not sure if your intense workouts are “intense enough.” Here’s a quickie checklist for you to use to know if you’re doing MetCon correctly:

  1. Breathless - Is your heart rate up? Breathing heavy? Use the “talk test.” I always tell my clients, classes that they should be able, but not want to talk at maximal effort.  Sweat now, small talk later. Move faster. This will also help w/ No. 3 (below).
  2. Burning - In your muscles. That feeling in your legs when someone tells you to go into a wall sit and hold, pulse a squat or a push-up. Totally normal. And a place where you want to be multiple times throughout your workout. (aka mechanical failure)
  3. Heat - Are you sweating? 
  4. Heavy - Do the weights become heavy that you have to drop them? (aka metabolic failure) If not, lift heavier.

A few items worth noting…

  • The results we achieve in these types of workouts are attributed to the hormonal response/environment created in the body, and not calorie burn. Wha?! Yes, fat loss requires caloric deficit but hormonal balance is pivotal e.g. hormones dictate how the calories we take in are partitioned (i.e. whether they go toward fat storage or the repair/growth of muscles).
  • Just because you are not sore after a workout, does not mean it was not a good i.e. effective workout. In fact, more often than not, I am not sore. The body’s response to exercise is so individual. 

My best advice? GET FOCUSED. This is why I have success with my [unique-to-me] approach. Because I am the person I want to be right now, whether I am or am not, and I do the things that person does aka action. It’s the BE-DO-HAVE model of successful behavior change. My training time is training time. I keep it short, but intense and work through my sessions with intent. Sure, pure strength sessions or a sprint sesh are a bit different with rest in between- I’ll chat it up with a friend/training partner, but if I’ve only got 20 minutes on my hands, you can bet those side conversations are kept to a minimum. What else am I not doing?Emails, IG, Twitter, FB; also, text. All of those things will be waiting there for me when I am through. Ain’t nobody got time for that!

I know this approach to training may be different than what you’re used to (e.g. slower, heavier, designated rest, weight machines, whatever), so if you have any questions, let me know on my Facebook page! If not, tell me your fave way to sweat or show me on IG @emilynminer (don’t forget the hashtag #beyondSTRONG). :)

 

True Life: I Was Addicted To Starbucks (And How It Relates To Your Health)

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Two things you should know about me before diving into this post:

1. I like coffee and I drink a lot of it. In fact, I’m sipping on a late afternoon Americano at Whole Foods while I write this post (and my mom is texting me with ALLTHECOFFEE emoticons - not kidding. Apple doesn’t fall far from the tree. <3 her)!

2. I am a very conservative spender, really good at working budgets and love crunching numbers to make things work.

But I have a confession to make: I was addicted to Starbucks. And that doesn’t really align with No. 2 above. *sigh* #ifonly Sure, I brew coffee at home. My coffeemaker is even programmable so that I can set it up the night before and have a hot pot waiting for me after the umpteenth ‘SNOOZE’ goes off. I have it set 15 minutes before my first alarm at 4:00 a.m. so that it’s ready and waiting as I drag myself out for 5:30a clients. Still, Starbucks is too convenient NOT to stop. Let me paint you a picture. From house: turn left, drive-thru Starbucks immediately on right. ‘ON’ ramp on left just after that. A ‘Bux literally 0.02 seconds from my house?! #winning

But, no. Starbucks, I love, but soooo $, no? Venti Americanos add up quick, and especially when your 5:00 a.m. stop is only the first of many… in a single day. Typically, I start working at 5:30 a.m., work through 8:30 a.m. or so then head home, right past the same Starbucks (8:30 a.m. = prime time coffee time, riiiight?) to eat, answer coaching emails and dive into studying for the day until I head out again for evening clients. Are you with me? Two venti Americanos by 8:30 a.m. and we’re already pushing $5. Then, get this. All you coffee drinkers out there know what I’m talking about. That 3:00/4:00 p.m. cup? The one that can make or break your afternoon? Evening clients don’t start until 5:00 p.m. Perf. Yep, you guessed it! Venti Americano No. 3 on the day. Y’all, I had a problem: $7-something in one day, times 5 days (I was better on the weekends, save for the occasional cup on-the-go while out running errands). That’s ~$35 in a single week, just shy of $2K in one year! #idienow

Now because #2 above, I was able to afford this habit. But as I was reassessing the budget, as we all do, I realized just how out of control this HABIT had gotten. Instead of the ‘Bux being an occasional thing (i.e. ritual), it’d become automatic; a daily occurrence (i.e. habit). And so, right then and there, I made the choice to kick it. I mean, all that I could do with an extra $2K AND still have my coffee (from home)?! No brainer.

So, I know you’re probably thinking, “Ok. She’s cra. And I’m so glad that she’s not on my tab.” ha But, look a little deeper and there is a lesson in here for us all. And yes, it relates to your health.

In terms of my [excessive] Starbucks consumption, I thought absolutely nothing of swinging by the ‘Bux to grab a cup on my way… anywhere. Why? Because I saw it as a cup of coffee, nothing more. But what I didn’t realize, at the time (and until I confronted it, head-on), was the cumulative effect of those single cups. The $2K cumulative effect. Holy sh*t.

The LESSON here is two-fold.

First, little wins (e.g. single cups) add up to be really big wins (e.g. $2k Starbucks tab). Do not underestimate the power of ONE change. In terms of health/wellness, single [positive] habits/changes add up, over time, to sustainable lifestyles (the same holds true for negative behaviors - more below - so make sure it’s a “good” one aka adding to your life, not detracting from it). I always tell my clients to pick one thing, and to do it well. Focus on nothing, but that. When that one thing has become easy and effortless (aka habit), then pick something else. Remember, you can do everything but not everything all at once. Bear in mind, physiques (and mindsets!) are built over months, years of CONSISTENT practice; not single “bad” meals, workouts.

Struggling with where to start? JUST START! Maybe you add a leisure walk (or any kind of physical activity, whatever), a giant chopped salad (my fave!) or protein with everything to stabilize your blood sugar (energy), and keep hunger and cravings at bay. Maybe it’s as simple as getting in touch with how different foods make you feel, both while you are eating them AND after. Do not complicate it. In terms of nutrition, it’s just food and it’s only eating. Nbd. #TeamNoStress

And second. As I mentioned above, negative behaviors can also exhibit this compound effect. Skipping that one workout because, one workout. Or stopping for fast food en route home because, convenience. “I’m tired… I’m hungry, right now” blah blah blah. If we’re waiting for the stars to align i.e. the conditions to be “perfect” to do whatever it is that we know we ‘should’ be doing, we are going to be waiting a long time. Perfect is like a derivative that does not exist.

Do I still grab my Venti Americano on occasion? Sure. But, I’ve only had one in the last month and though I savored every last sip, it just wasn’t as good as I once thought it was. I’ve actually come to appreciate the ritual of getting it set [at home] the night before. And then when I do take my own advice and #treatyoself, I’ll usually head to one of the local coffee shops, instead, and enjoy it that much more.

Are you experiencing “The Starbucks Effect” somewhere in your life? Let me know on my Facebook page!

5 Steps To Your Best Spring Detox Yet

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Can you believe it’s already March? 2015 is flying by. 

Dear Time,

Please slow down.

Kthxbyyyyye.

ox, Em <3

So maybe you’ve arrived here intentionally (um, hello?! FREE Spring Detox ha!), lured in by Facebook or Instagram, or perhaps you’ve landed here on a whim. Regardless, welcome. 

I have good news and I have bad news. Which do you want first? We’ll start with the bad news. Because, I like to end on a good note.

Bad news is this is not the Spring Detox you came here for. I’m not going to tell you what to eat (because really, you can have anything you want) or how to train. That’s another post for another day. And, eating and training are only a small part of a much bigger picture. Whew. Wasn’t that bad, right?

Here’s the good news: This Spring Detox is going to be better (i.e. MORE effective, LESS stressful #TeamNoStress) than any other clean eating challenge/detox/cleanse out there. And it has [almost] nothing to do with nutrition and exercise. Just a little (because, #fitfoodie). 😉

Step 1: Check your inner circle.

Jim Rohn says, “You are the average of the five people you spend the most time with.” Fortunately, we get to choose who we surround ourselves with. Are these people supporting you unconditionally, or holding you back from becoming the best version of yourself? If the latter, it may be time to reevaluate then restructure your inner circle. A part of your environment, it reinforces your habits for better, or for worse.

THE TAKEAWAY? Do not underestimate the power of your support network. 

Step 2: Check your network.

Your network is comprised of the people that you interact with, but they’re not quite inner circle material, if ya know what I mean. Think acquaintances. Could be family, friends or colleagues IRL, or virtual. You know those IG accounts you follow of that spandex-clad trainer aka human barbie with washboard abs, eating out of perfectly assembled tupperware of either chicken and broccoli, or tilapia and asparagus (though she documents each as if it were some novel creation), taking a giant bite out of the hottest new protein bar on the market (#cheatclean) before she goes back on comp prep and snapping gym selfies that make you question whether she’s just hit the weights or the runway? Um, yeah. Her. This is not real life. And if it is her life, chances are she doesn’t have much a life outside of exercise and eating. For some people, this is their job. They get paid to live this life. But for me, thank you, no. I’m much happier living a life of BALANCE and MODERATION, 365-days a year.

So, if your IG, Facebook, Twitter, Pinterest [insert preferred social media outlet of choice, here] feeds are clogged with these kind of profiles, ask yourself: “Is this serving me?” If so, cool. If not, and ‘her’ updates only makes you feel bad about the cardio minutes you haven’t logged, the Tupperware meals you haven’t prepped then, ‘Unfollow.’ Really, it’s as simple as that.

This is not to badmouth people who’s feeds are largely occupied by fitness- and food-related posts. Heck, mine is. But there’s a difference between living a life in which diet and exercise are a part, and one that is consumed by them. I am trying my best to create a life of the former, stay positive (and transparent) through the struggles and teach my peeps a thing or two along the way. If this sounds good to you and we’re not connected on IG already, we should be!

[NOTE: I will be participating in a digital detox this week, too; unfollowing accounts that do not align with my current intentions.]

Step 3: Do you.

Are you trying to emulate someone else’s perfect [for them] plan? If so, bear in mind that you are not them. You are YOU, and that’s pretty special. Our metabolic tendencies, personal preferences and psychological sensitivities are uniquely our own.

What works for me might not work for you. And if ‘it’ doesn’t work for you in the context of your life, you won’t be able to sustain it over the long-term (months and years, not days and weeks) and cannot expect sustainable results to match. i.e. NOT the perfect plan.

Step 4: Restock.

Go the grocery store and fill your cart with real, whole foods: protein, veggies, healthy fats and some starchier, but still clean carbs. Foods that will nourish your body; that will help you THRIVE, not just survive. 80-90% of this stuff. Got it?

  • #fatlossfoodie QUICK TIP: Shop the perimeter - protein, produce and bulk.

That other 10-20% is your [no stress] wiggle room, comprised of foods that won’t necessarily get you lean but that, enjoyed in moderation, also won’t add to your waistline (e.g. sugar-free or dark chocolate, wine, protein bars or powder, froyo, coffee creamer, cheese, avocado, bacon, Nuttzo). These should be foods that you enjoy eating, that “take the edge off” and prevent you from craving way worse things later, but that still make you feel good while you are eating them AND after.

*One thing to remember: Preparedness, not willpower is key to resisting temptation. Find (and eat!) foods that you love AND that align with your health/wellness intentions. This may take some detective work on your part, but life’s too short for cold dry chicken breasts and wilted asparagus spears out of Ziplocs unless, of course, that’s your thing. No judgement if it is.

Step 5: Refresh.

Look good, feel good. And no, I’m not talking physique. 

Whether you’re a regular gym-goer, prefer to take your training sessions outdoors or are new to exercise and just embarking on your journey to health, be sure to have appropriate fitness attire (and real clothes, of course #trainerproblems) that is both comfortable and that you feel good wearing. No waiting until “I am this, have that, lose XX lbs. or have visible abs.” Please and thanks. 

#FitFashion that makes you feel good RIGHT NOW. Because when you feel good inside, it radiates outward.

  • e.g. You’re more apt to BE that lean person, DO the things a lean person does and HAVE the things a lean person has.

*Bottom line: Confidence comes from within and translates to other areas of our life. It’s a compound effect. But THIS. Positive thought -> positive feeling -> positive action. Unforch, the same holds true for the reverse a.k.a. negativity. But, you choose.

If you’re in on this detox, come say ‘hey’ on my Facebook page, and let me know how you’re detoxing this Spring! I can’t wait to hear from you. :)

 

What To DO When You “Can’t”

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I’ve been getting a lot of emails from readers lately asking what to do when they “can’t,” most typically as it relates to fitness, nutrition and healthy living.

Here are a few examples:

  • “I’ve been following along on your Facebook page/IG/Twitter and I can’t keep up with your workout intensity.”
  • “I can’t afford the food that you can.”
  • “I don’t have the time, or the schedule that you do.”
  • “I’m injured and short duration, high intensity exercise is out.”

Have you ever spoken these words? *raises hand* Contrary to popular belief, which may have you thinking that there’s a scientific response to this question, or some sort of protocol to follow, my answer is actually quite simple: do what you CAN. Energy focused on what you cannot (also, who you are not) is energy wasted that could be put toward arguably more productive endeavors. And it all starts with a MINDSET shift.

Enough of the “I can’t’s” because, really, you can do or have whatever it is that you want. Instead, practice saying “I choose to/not to…” This shift in verbiage is subtle, but hugely empowering. Tell yourself you can, even when you don’t think you can. Fake it ’til you make it. Try it! Really works. 😉 Maybe your circumstance isn’t ideal, but it is what it is and doesn’t have to be perfect. In fact, f*ck perfect. You can always do better. Don’t let perfect be the enemy of good. #getbetter 

*Funny story: Back when I was first getting started on this post-grad journey, envisioning a life that I thought could only exist in my dreams, Jill Coleman of JillFit Physiques said to me: “Emily, you get to create your reality in every moment and with every thought, feeling and action.” Did I believe it? At the time, not really. *laughs* (I just recently rehired her as a biz coach for the second year in a row #bestofyou <- highly reco) Two years later, I know that she couldn’t have been more right. #selftrust

The outside really does begin on the inside so now that we’ve got [that] squared away, let’s chat fitness for a hot second. So what if you can’t keep up with me?! You’re not me! I am me and you are you. S’all good. As Theodore Roosevelt once said, “Comparison is the thief of joy.” If you can’t lift, for whatever reason, don’t. Can you walk, sprint, do yoga, spin (insert activity of choice here)? If so, great. Do that, and remember that ACTION will always trump inaction. Or maybe you can lift, but are new to the world of weights and feel incompetent. I get it. I’ve been there, too. But guess what? CONSISTENT practice over time e.g. weeks, months, years is the only way to get better in any/all that you do. To quote one of my biggest inspirations, Jade Teta of Metabolic Effect, “Don’t wish for easy. Easy is earned; not by hard work, but by hard falls. The falls are the stepping stones to success. They are required to learn and master.” #truthbomb

And because we can’t talk training without regard for our nutrition, I am going to touch on that for a quick minute. But first, I want to be clear on one thing: you do NOT need to shop at Whole Foods to live the “Fat Loss Lifestyle.” Fat loss really, truly happens anywhere. It all comes down to CHOICES; making the *better* choice when we can, choosing what we put into our mouths (and don’t). #noexcuses Buy organic when you can (prioritize if you have to with the “Dirty Dozen” and “Clean Fifteen”), but don’t stress if/when you can’t.

*If you say your budget is what’s holding you back, here are a few reminders/quick tips (more about this here):

  • Conventional broccoli will always trump the organic cookie
  • If you can’t buy fresh, buy frozen (e.g. fruits, veggies). Same thing, frozen fresh.
  • Buy in bulk.
  • “Ritualize don’t habitualize” (a la Dr. Jillian Teta) meals out to save money. Prep food at home and save big time.
  • Quality food and medical bills both cost. Ask yourself where you’d rather spend your dollars.

Like with anything, you choose where you spend both your time and money. If your health and wellness are a priority, you’ll both make the time and allocate for it in your budget. Do your ACTIONS align with your INTENTIONS? If not, it may be time to reevaluate your priorities. And remember: do your best because your best is all you can do.

If you’re still struggling in the realms of fitness, nutrition, mindset and healthy lifestyle, registration for SimplyFit Coaching Club is still open, but until 9 p.m. Sunday, Jan 4th ONLY! All the deets here. Questions? Let me know on my Facebook page or email me. :)

#FitFun Friday (+ a workout)

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Though I happen to be of the camp that thinks all, or at least most, fitness is fun, we cannot lose sight of the fact that “fun” exercise is not always synonymous with EFFICIENT exercise. Let me explain, using a few scenarios to illustrate.

SCENARIO #1:

Emily is a #cardiocrazy and group exercise junkie. She starts off her morning with an hour of steady-state cardio on the treadmill. Been there? *raises hand* She then makes her way into an hour-long Zumba class (for the record, this would never happen… Zumba I do not 😉 ) and caps off the morning with an hour of yoga because she knows it is good for her (this would happen ha #meatheadyogi). She burned up a ton of calories, incorporated some restorative exercise, which is “good,” but heads home only to dive head-first into a bag of pretzels to satisfy her raging hunger… er, is it cravings? Oh. And she may be back tonight for a spin class, schedule-permitting.

> In short, Emily has been at the gym WAY. TOO. LONG. Unless you are a professional athlete or fitness competitor whose job it is to stay in shape, there is no reason you need to be exercising for hours each day. For one, it is excessive. And, just think of how much else you could accomplish if you streamlined your workout routine so that you are in, out and done in less than an hour. QT with the fam? Friends? Work? Relax? Sign me up!

SCENARIO #2:

Fast-forward six months and Emily has undergone what I like to call #cardiorehab. While [steady-state] dates with the treadmill still happen, they are far less frequent and used strategically within her weekly exercise plan. She has learned the value in lifting heavy weights, that intensity NOT duration is what drives results in the gym and that the caloric model of metabolism explains only part of the equation. [That is, sustainable fat loss requires both caloric deficit AND hormonal balance, the latter of which is often overlooked in talking about diet and exercise. How many of you have heard someone say to someone trying to lose weight, “just exercise more and eat less?” Using exercise as the primary tool for weight loss creates a slippery slope when really, nutrition is what gets sustainable fat loss over time.]

With this knowledge, Emily has learned (and continues to practice) to prioritize short-duration, high-intensity workouts over those that are longer in duration and more moderate in intensity. In other words, the “fun” exercise (i.e. yoga, group ex, running) serves to complement NOT replace the heavier lifts and sprint workouts (i.e. HIIT cardio). By maximizing calorie-burn both during and after the workout (up to 24-48 hours?!), THIS is efficient exercise; and exercise that need be fueled by more than that which constitutes the carbatarian diet. <- That, I was.

**It is worth mentioning here that there is nothing inherently wrong with steady-state cardio, group fitness classes and/or restorative exercise. In fact, each can have a place in a balanced lifestyle, if you *choose.* But, IF fat loss is your primary goal, these options do NOT give you the most bang for your proverbial buck. 

#FitFun Friday [No-Equipment Required] Workout #1:

Perform a five to ten-minute dynamic warm-up, then set your clock for 30-45 minutes. Moving directly from one exercise into the next, push hard then rest until you can push hard again. If you get to the bottom, work your way back up (starting with 10 reps). As always, be safe, modify as needed and make sure to get a quick stretch or leisure walk, time-permitting. See how far you get, record it and try to beat it next time!

*REMEMBER: Quality rest leads to quality work and quality work leads to quality rest. #legooo

100 situps

90 jumping jacks

80 air squats

70 step-ups (do NOT alternate; if you don’t have a platform and risers, use a bench, a chair, a half-wall)

60 lunges (alternate)

50 push-ups

40 crunches

30 ice skaters

20 lateral lunges (do NOT alternate)

10 burpees

If you try it, let me know what you think on my Facebook page!

Are you doing hours of exercise and still look exactly the same? I know I was. If you are ready for a change, and are interested in learning more about hormonal fat loss exercise and nutrition, be on the lookout for my 8-Week #CardioRehab program, COMING SOON!

 

Eating Healthy On The Road: A How-To

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As featured in the April 2014 issue of BossFit Magazine.

Whether your job has you on-the-go weekly or on a more occasional basis, life on the road can be stressful.

Chronically high stress can lead to catecholamine resistance and catecholamines are one of two major fat-burning gas pedals of the metabolism. And so while stress may not have calories, its effects have been clearly established as a detriment to our fat loss efforts.

My Top 5 tips for healthy travel:

  1. Move early. With work to do, flights to catch and dinner meetings running late, your end time is unknown. Instead, set your alarm 30-minutes early and get moving! Take advantage of hotel amenities and get a quick lift in at the gym or a leisure walk on the treadmill. Or, complete a 20-minute bodyweight circuit in the comfort of your own room. If you find yourself in a pedestrian-friendly city, walk to a local coffee shop for your morning cup. 
  2. Stay hydrated. Not only does it keep us hydrated, but water helps balance our fluids and prevents feelings of hunger between meals. Sodium and alcohol cause water retention and dining out, our intake of both is likely to be higher than at home. But the more [water] we drink, the more we shed. Be intentional. The pipeline of coffee being dripped into conference rooms doesn’t help either due to the mild diuretic effects of caffeine. Alternate with water every other cup. A workaround to airport security? Carry a reusable bottle with you and refill on the other side. 
  3. Prioritize protein. The most filling of the macronutrients, protein has little impact on fat storing hormones and can help speed the metabolism. Its slow digestion helps to control cravings and balance blood sugar, preventing insulin spikes that can lead to fat storage. Comprised of amino acids, protein spares lean muscle so that the body burns fat for energy. It, too, can be used by the body for energy. Muscle is a major determinant of basal metabolic rate, which accounts for over two-thirds of calories burned at rest, and so maintaining it results in less rebound weight gain. Aim for protein at every meal. 
  4. Be prepared. Time-permitting, prep travel-friendly snacks at home. Alternately, stock up upon your arrival using the Metabolic Effect Label Rule for anything with a label: total carbohydrate – fiber – sugar alcohols – protein should be <10, negative numbers are best. A few of my favorites? Protein bars, almonds, fruit, jerky, protein powder and sugar-free gum. If you have access to a mini-fridge, veggies, hard-boiled eggs, pre-cooked chicken breasts and plain Greek yogurt are quick and easy. Have something with youat all times. Do not resort to the hotel mini-bar: the in-room vending convenience that is anything but for your wallet and waistline. Hit up room service, or a hotel restaurant. 
  5. The breakfast buffet (trap). Choose fat over carbohydrate, but not both. The combination is an atomic bomb for fat storage. Think egg white omelet with fibrous veggies and breakfast meat, or a serving of oatmeal with scrambled egg whites or protein powder. Prioritizing a protein-packed breakfast keeps hunger, energy and cravings balanced, which will set you up for success by enabling you to make better choices throughout the day. 

What’s your biggest obstacle to staying healthy on the road? Let me know in the comments below!


Top 10 Most Difficult Weight Loss Truths: What You Need To Know Now To Prepare For The Long-Term

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As featured in the March 2014 issue of BossFit Magazine.

  1. The extent to which you deprive is directly related to the extent to which you binge. Naturally, when we tell ourselves something’s off-limits it’s all we want. With willpower drained, cravings run rampant and compensatory binges result. Preemptive cheats help “take the edge off,” and won’t necessarily aid in your fat loss, but used strategically, will not cause you to gain. Knowing that you can eat anything you want, anytime is liberating. Jill Coleman’s approach? Intermittent sampling: “Taste everything, finish nothing.”
  2. Weight loss does not equal fat loss. If calories are restricted, you will lose weight but not necessarily fat. Fat loss minimizes muscle loss, and changes body shape. Basal metabolic rate (BMR) accounts for over two-thirds of the calories burned at rest and muscle is a major determinant of BMR. Research shows that if you lose muscle on a diet, you’re 15-30% more likely to gain 20+ lbs. over the next two years aka the rebound yo-yo weight gain. Lift heavy, and keep your muscle!
  3. Calories matter, but hormones matter more. The key to caloric deficit and hormonal balance is this: eat less, exercise less OR eat more, exercise more. Where the calorie model has ingrained in us the eat less, exercise more approach, the hormonal model teaches us to eat more of the right things more often. With exercise, more is not always better; it is just more.
  4. Stress and sleep. Chronic high stress raises stress hormones and impedes fat loss. Build stress-reducing activities into your daily routine. We all have stress but instead of hating yourself for it, or placing blame elsewhere, remember you control your attitude and effort. Aim for 7-8 hours of quality sleep each night. Not feasible? Nap or meditate.
  5. Action beats intention. Intentions are meaningless until they are followed up with actions. Small actions over time can create big results, but inaction creates nothing.
  6. Nutrition = gross control. Exercise = fine control. If you only have thirty minutes, hit the kitchen not the gym. Be prepared. A diet high in protein, veggies (fiber) and water will balance hunger, energy and cravings and thus, hormones. Give yourself some wiggle room and practice letting good be good enough because good still gets results. If you can’t do it forever, you’re on a diet; you’re either ‘ON’ or ‘OFF.’ A lifestyle is sustainable over the long-term.
  7. Carb control. The amount of carbohydrate you need to sustain energy, and still get results, is based on your own unique metabolism. As a general rule of thumb, the whiter the starch the fewer the bites.
  8. Walking is not exercise, it is a necessity. Leisure walking lowers stress, reduces hunger (cravings, too?) and carries little concern for over training. If you can, walk outside. A little Vitamin D never hurt anyone, and the change of scenery is great to recharge.
  9. Focus on ONE thing and you will succeed. Small successes over time add up to be big wins. To think that you can successfully overhaul your lifestyle all at once is unrealistic. You can have everything, but not everything all at once.
  10. Consistency + enjoyment = success. Finding what works for YOU takes time, but fitness and nutrition are meant to enrich your life, not detract from it.

What do you struggle with most? Let me know in the comments below!

 

Strength In Numbers: How Groups Make Weight Loss Easier

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As featured in the February 2014 issue of BossFit Magazine.

So we’re a month into 2014. Perhaps you’ve made strides toward those “get healthy in the new year” resolutions or perhaps you started strong January 1, but your time, energy and motivation are beginning to wane. Good news is that the more individual it feels the more universal it probably is. Group exercise, in the traditional sense of a formatted class or just a network of individuals sharing health/fitness goals, facilitates the weight loss process.

Community promotes accountability. To be a part of something bigger than oneself, a group of other people that “get us,” creates a circle of trust among its members. A community need not necessarily be comprised of friends and in fact may be detrimental to our development, despite our best intentions. Friends are apt to be more permission-giving than mere acquaintances and in the pursuit of health, empathy not sympathy is most productive for personal growth.

Camaraderie that breeds friendly competition can also give us a boost when the going gets tough. Push each other to be the best version of your unique selves, but be wary of adopting an “I’ve got to beat so-and-so” attitude because no, you don’t. First, it gets you nowhere. You can only control you so focus on nothing, but that. Second, it’s a waste of energy – a finite resource. Instead, channel that energy toward doing you. This is a mindset switch, but something you choose. Be each other’s support and share in both your successes and struggles.

Accountability creates consistency and consistent action over time gets results. We talk about it [consistency] with relative ease, yet find more difficult to put into practice. Pick a new fitness class to try with a coworker, or schedule a workout with a gym “friend” (they’re aplenty this time of the year, just FYI). No gym access? Not to worry. Throw on your tennis shoes, grab your kid/dog/coworker/significant other and just go for a walk. You’re less likely to blow off your exercise if you know someone else is expecting you.

Results keep us going. Will we be losing weight forever? Of course not! But, motivating results don’t have to be physical in nature. What about more energy? Or reduced hunger and cravings? Quality sleep, less stress, healthier relationships and improved self-confidence, for example, are worth something, too.

When in doubt, just do something. The best kind of exercise is something that you will actually do. So find something you enjoy and do that. Action trumps inaction, always.

Bear in mind, your environment reinforces your habits. Do not underestimate the power of your support network. Jim Rohn says, “You are the average of the five people you spend the most time with.” Be it family, friends or even complete strangers, you get to choose who you surround yourself with. What are you doing to create an environment conducive to your wellness success? Let me know in the comments below.

Top 5 Tips To Becoming A Badass?Group Exercise (GEX) Instructor

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As featured by GEXhub.com,  April 25, 2014.

  1. Be kind and professional. Be the class people want to take because of YOU, not because of what you’re teaching. Do not talk about other class participants with your regulars. As the instructor, we are responsible for the energy in the room and it is our job to make everyone feel welcome. Holding judgments will accomplish anything but. Respect that everyone is at a different point in their health/fitness journeys, but that they are exactly where they need to be; honor their process. Exercise, let alone in a group setting, is outside the comfort zone of many. Be inviting and smile. It makes you more approachable, tenfold. 
  2. Be accessible, but set boundaries. Arrive to class with sufficient time to get situated and, of course, be available to any first-timers requiring assistance. Be sure these individuals are tended to before engaging in small talk with regulars. Being a GEX instructor means that we know a thing or two about fitness and/or nutrition and naturally, people will approach us for guidance in these realms. Even if it’s not your area of professional expertise, you only have to be one step ahead of your students to help. Don’t pretend to know something you don’t, but also don’t underestimate all that you DO have to offer, right now. Still, your time is your most valuable tool. Guard it, and know that you owe your students nothing more than the best class you can deliver, every time. If you offer additional services that you think you might serve them (and you!), direct them there. *An example from my own life. My students know that I am around for five minutes after each class while equipment is returned and am available for questions/comments then. If I am available and want to stay beyond that, I will, but beyond that it’s a consult or training.
  3. If others teach it, take it. This proved hugely helpful to me at the beginning of my career in GEX. An invaluable learning experience not only to understand how class formats vary, but in taking from different instructors who teach the same class you can take bits and pieces from each to make it your own. At this point, I know how I like to run my classes but still take on occasion when my routines are feeling stale and I am in need of some new ideas.
  4. Be open. You may be good, but you can always be better. Seek out opportunities for growth, and never stop learning. Take feedback for what it’s worth, but bear in mind that you can’t please everyone. And while it’s nice to receive compliments, we can’t depend on them to keep us going because they won’t always be there. Find it [inspiration] within you.
  5. Rest. Do NOT overcommit. Downing cough drops like it’s your job? May be an indication that you’re teaching too much. Though we’re inclined to want to help our colleagues every time they need coverage, do not feel obligated. My mantra when it comes to avoiding burnout? If it’s not a hell yes, it’s a no. While most of us are more than [physically] capable of picking up a few extra classes, our mind, body and voice need rest. The last thing you want is for your classes to suffer because you’re fighting exhaustion.

 What keeps you on your A-game when it comes to GEX? Let me know on the GEXhub Facebook page!

Gym anxiety: do you have it?

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So despite my love for exercise, I used to have the worst gym anxiety. Like for real. Rewind to my crazy running days, I would always choose the pavement over the treadmill. Even in the dead of winter, even in the blazing heat of summer. And running was something I was good at.

Fast forward to my weight-lifting debut. For about six months, I trained three days a week, at 5:20 a.m. behind a wall on the far side of the gym. Kind of pathetic, right? Seems so awkward to me now- sorry Danny for making you stand there with me, but thanks. In training at that time and place, I hoped to elude…everyone. Though I may have looked the part (sort of…thin, but not lean), I felt so out of place.

Slowly, we migrated out from behind the wall into the scary place that was the gym. My fear was so real. Until now, my only exposure to weights was in my exercise science classes in undergrad, and even that was limited. That said, the equipment was totally foreign to me and consumed me like a jungle gym would a small child.

I wish I could say that my seemingly high energy state at that hour was a function of having been well-rested; rather, my extreme anxiety (coupled with my pre-workout coffee :)) drove me to be on alert, always. On alert for what, you might ask? Good question. An extremely self-conscious individual, I cared way too much about what other people thought (and in keeping things honest on here, still do to a certain extent #workinprogress). You know what though? Doesn’t matter.

I have the unique perspective of being on the other side of things now, as a trainer, and am here to tell you that EVERYONE is having these thoughts. Young, old, male, female, fit, unfit; you are NOT alone. And even if you feel like everyone is looking at you, new flash: they’re not.

Following is a breakdown of your gym demographic and the primary focus of each (I realize there are exceptions):

-????????? The Meathead: himself
-????????? The Soccer Mom, Female Collegiate: calories burned (likely on the elliptical)
-????????? The Senior: crosswords and coffee at the front; I hate to generalize but for most of them,?social activity > physical activity
-????????? The High School guy: pretending to know that he knows everything and his [maybe] bulging?muscles
-????????? The High School girl: how do I look (FYI: It’s a gym!! Sweat first. Look pretty later.); after-school gossip sesh with girlfriends
-????????? You: everyone but you

I’ve gotten a whole lot better, but definitely still working on it. Not long ago, weights sans trainer never would have happened. For a while, my only form of weight training came in the form of group exercise. It’d become a fun something for me to do, but no longer gave me the challenge it once did. Because I didn’t want to lose what I’d worked so hard to gain, I finally mustered up the confidence to grab some heavy dumbbells from the floor and marched myself into the comfort zone that is Women’s Wellness (WW). [Note: Dragging weights, benches, etc. across the entirety of the gym is arguably more awkward than just using them, in place. Not to mention the stares you get when you walk into WW with dumbbells > 10 lbs. Or actually use the bench lol.] Though I haven’t ventured out onto the floor with weights, yet, I will. In however many baby steps it takes to get there, I will get to the point where I can walk up to the squat rack like I own it (ha if you know me at all, you know that legs are by far my favorite thing to train).

You’ve heard it before, and I’ll say it again, but sometimes you’ve just got to suck it up and deal. It might likely will not be comfortable, but that’s exactly why you need to get over yourself and just do it. I have learned it to be much less painful a process to confront a fear head on than to contemplate then contemplate some more. In my experience, when I give myself too much time to think, I over think. In some instances, there may be something to be said for that whole “act first, think later” mentality that I give my guy friends such a hard time for. Let me know what you think!