I know I should but I just can't find the time....

My clients often tell me they know they need to exercise. Often they even know exactly what they need to do; they just can't find the time. Trust me, now more than ever I understand what this means. Since my triplets came along, finding the time to squeeze in a workout has been a real challenge.

1. Mentally make exercise a priority. This is crucial. Your health is the most important thing in your life. For the sake of your family, your friends, and your coworkers make exercise a priority. Say it aloud "my health is a priority and exercise is crucial to maintain my mental and physical health".

2. Make exercise convenient. If making it to the gym after work isn't going to happen on a regular basis, ditch the gym membership; don't ditch exercise! Sometimes walking out the door and going on a jog is easier than driving to the gym. For me, my triple jogging stroller and audible account were the best investment I made in years. For others, an outdoor bootcamp or group fitness class can offer motivation and convenience. Perhaps a home treadmill is up your ally. Exercise needs to be as convenient as brushing your teeth if you are going to do it everyday. Also, figure out when you are most likely to not "ditch" your workout. For many, this is first thing in the morning. But it may be during your lunch hour or after your kids go to bed for the night. Block in this time for exercise. Just like we shower every morning, this time needs to be available for exercise every day.

3. Make a plan. Make a list of the ways you "tolerate" working out. Perhaps swimming, jogging, a workout DVD, resistance training and fitness classes make the list. Try to list at least 5 options; some that you could do outside, at the gym, or in your house (resistance training can always be done at home without any equipment, see link). Bring up your monthly calendar and punch in your workouts. Plan AT LEAST 3 cardio and 2 resistance-type workouts/week. A personal trainer will help you make a specific plan but there are a ton of FREE online programs that can help you plan workouts and keep you on track (SparkPeople.com is a great one)

4. Make a back-up plan. Thursdays I jog my kids to the park in their stroller as my workout. Sometimes it rains on Thursdays. If your plans have to change (and at some point, they will) have a back-up plan. For me, I do a home workout after the kids go to bed if I cannot jog with them...it is not an option. Keep a stack of workout DVD's handy in case your plans go awry. Print a copy of an online workout and do it while you watch TV. I promise you a workout during TV hour will leave you feeling more relaxed and de-stressed than simply sitting on your couch.

5. Don't "fall off the wagon". An emergency came up at work and you just couldn't get a workout in. So what! Don't beat yourself up or give up hope. There is always tomorrow. Getting in 4 out of 5 scheduled workouts is far better than 0.

Finally, after you come up with your initial plan, stop thinking. After spending 20 hectic minutes getting my kids coats and shoes on, packing up their snacks, and loading them into the stroller; the last thing I "think" I want to do is go on a run. Luckily by this time, it is much harder to unpack everyone then just go :) The reason people are so successful at sticking to an exercise routine once it becomes a habit is simply that. Habits don't require lots of thought. There are plenty of nights my kids have exhausted me to the point I don't even want to brush my teeth before climbing into bed. But alas, just like that darn jog happens, my teeth also get brushed.

Links

Plan and track your workouts - http://sparkpeople.com/

Print out a few of these workouts and keep them handy - ACE Get Fit

Exercise is Transforming

After another 6 week hiatus from high intensity aerobic exercise, it feels great to be sweating again. After surgery to fix a hernia and other triplet pregnancy mishaps, my doctor recently gave me the clear to start running and weight training again. Since I was walking regularly within days of my surgery, I have bounced back to my old exercise routine quickly. It is amazing what exercising a few days/week; (and I’m not talking a brisk walk; I’m talking sweat running down your face and the feeling that you just can’t push any harder) can do for your sleep, energy levels, and overall well-being. We all know the amazing health benefits of lowered blood pressure, increased insulin sensitivity and decreased risk of heart disease with exercise. However, the benefits to an apparent “healthy” individual are also priceless. I assure you as “magical” as exercise seems to be, a basic understanding of exercise physiology explains it all. Let’s look at a couple examples:

1. Exercise is a stress-reliever - Exercise sends messages to your brain to release stress-fighting neurotransmitters and hormones such as adrenaline, which gives you an immediate “high”. A daily abundance of these hormones can lead to exhaustion. However, with regular exercise overall daily levels of these hormones, as well as the stress hormone cortisol are lowered.

2. Exercise increases your energy throughout the day - Aerobic exercise actually increases the number of mitochondria in your cell. These are the “power-houses” of cell and are responsible for producing ATP (energy). In addition, exercise increases your stroke volume resulting in a decreased resting heart rate. Your heart is having to work less during rest. Feel like you have more energy during the day when you are exercising regularly, you do!

3. Exercise turns you into a fat burning machine – Strength training builds muscles by increasing the size of muscle fibers. Muscles take an amazing amount of energy to maintain. Rather than storing extra calories as fat, muscles use the calories to maintain their new “build”. In addition, you actually increase the function of enzymes responsible for transporting and digesting fat such as Co-A, and carnatine transferase. So, truly you are a fat burning machine.

4. Exercise helps you sleep better – People who exercise fall asleep faster, sleep more soundly are less likely to suffer from insomnia. Going back to point 1, people who exercise have lower levels of cortisol and other stress hormones that can disturb sleep. In addition, some research suggests exercise promotes a natural rise and fall in body temperature that stimulates restful sleep.

The benefits of exercise easily take up volumes of books. The reasons are scientifically clear. We all know exercise is good for us but let’s not forget why. We are actually physiologically transforming our bodies and our minds into an overall stronger, healthier, and better biological system. It is no wonder exercise appears so “magical”.

References:

Sleep Medicine Reviews, Volume 4, Issue 4, Pages 387-402

J Physiol (2006) 571: 201-10

The Journal of Biological Chemistry, May 10, 1967,242: 2278-2282.

Too Much of a Good Thing

Great news, some of your favorite foods are good for you!" Doesn't it feel great when your favorite health magazine declares that chocolate, pecans and olive oil make you younger and healthier! I agree, there is nothing better than sipping a cup of coffee and enjoying nuts and chocolate guilt free. But alas, like everything in life moderation is key.

I recently worked with a client who fit the perfect mold of “too much of a good thing.” She wasn't working out regularly and was putting on weight for the first time in years. She claimed her diet was “impeccable” so she didn't understand why the numbers on the scale continued to rise. Here was her typical diet:

Breakfast - a slice of toast with 2 tbs. natural peanut butter, “natural peanut butter is full of fats that lower your cholesterol”. 2 tbs peanut butter = 16 grams fat.

Mid-morning – A Venti Starbucks Mocha, the full-fat version, “some studies show benefits to drinking the fat found in 2% milk versus consuming fat-free skim”. Venti Mocha (2% milk) = 17 grams fat

Lunch - Salad with olive oil, “olive oil has a high ratio of unsaturated to saturated fat making it a healthy choice”. 1 tbs olive oil = 14 grams fat

Afternoon snack - a handful of pecans, “healthy fat and filling”. ¼ cup pecans = 22 grams fat

Dinner - grilled meat, often chicken but red meat a few times/week and vegetables. Oh and sometimes a piece of bread with 1 tbs. full fat butter, “some fat is good for you” 3.5-ounce pot roast = 10 grams fat, 1 tbs butter = 14 grams fat

Nighttime Snack - a cup of decaf and a few chunks of chocolate, “the 70%+ dark chocolate because dark chocolate is suppose to be great for your health”. Two chunks dark chocolate = 13 grams fat

Total daily fat = 106 grams! This is too much of a good thing.

According to the USDA website, this client should have been consuming closer to 50 grams of fat to maintain her current weight. She would probably want to consume closer to 30 grams to lose weight but she was consuming almost three times this amount! Needless to say, this client’s blood pressure and cholesterol were high.

So how can you include these yummy “health” foods into your diet? MODERATION.

Write down everything you eat, including measurements and use an online calorie calculator such as the USDA MyPyramid Tracker. This will help you determine if you have become victim to “too much of a good thing”.

Alternate peanut butter with an all-natural fruit spread or honey on your toast. Try substituting some “low fat” alternatives to “healthy fats” such as skim milk and low fat dressing. Try saving high fat chocolates for a Friday night treat and grab a peppermint patty or a 100-calorie snack pack for a desert. And even though pomegranate juice may be loaded with anti-oxidants, don’t drink several glasses a day.

Let’s face it. It feels good to consume foods that taste great and are “healthy”. But basic nutrition guidelines cannot be thrown out the window just because the New York Times claimed "chocolate can make you look 10 years younger". Be smart, practice moderation, and enjoy some peanut butter...from time to time.

Nutrition and Fitness: Like peanut butter and jelly

Just like peanut butter and jelly are needed to make a perfect PB&J, nutrition and fitness must go hand in hand. Proper nutrition delivers the right amounts of carbs, fats, protein, vitamins and minerals to keep our bodies running. Fitness provides the right amount of activity to keep our physiological systems primed and manicured. Current advances in medicine and sports science have shown the power exercise and nutrition concurrently play on hormonal balance, brain function, and overall life satisfaction.

Thankfully, we have been so bombarded with the importance of proper nutrition and exercise, almost everyone knows sport's science's famous adage, "30 min./day of physical activity" and the USDA's "food pyramid". I'm fairly certain almost everyone can make a list of physical activities they "could" do on a daily basis and a nutritional daily diet they "could" follow. Like any list, the hard part is remembering to follow it.

Personal trainers and nutritionist can help you stick to your "lists" and meet your goals. But remember, nutrition and fitness must go hand-in-hand. Your personal trainer should have a basic education in nutrition and be able to help you reach your nutritional goals. However, unless they hold a license in nutrition, in most states they are not able to prescribe a specific meal plan. Similarly, most nutritionist have some education in basic exercise physiology and can probably recommend some general exercise guidelines. However, this does not mean they can spot incorrect exercise form or know heart rate training methods.

Everyone needs a bit of extra guidance and motivation at some point in their lives. Deciding whether to consult with a nutritionist and/or a personal trainer depends on your goals, willpower, and strengths. The most important thing to remember is nutrition and exercise are like peanut butter and jelly and you deserve the goodness of both. Rest assured any qualified personal trainer or nutritionist will incorporate both exercise and nutrition into your wellness plan. And, if your needs fall outside of one of our scopes of practice, we all are friends so we'll be sure to refer you to someone who can help.

Eat well and play hard!

Want Some Incentive...Take That!

I'm BACK! It has been one heck of a year. After over 6,000 diapers, 200 loads of laundry and many sleepless nights, my triplets have turned one and I feel like I've conquered the world! I wish it had been easy but nothing about getting back into shape, getting life in balance, or raising multiple babies is. Although life is still a whirlwind, I am squeezing in the time to get back to what I love, spreading the word on the awesomeness of a sound body and mind. And yes, despite my crazy life, I did run that 5K last March, finishing a surprising 5th in my age group.

June 2008 - Pregnant with the triplets, on month 2 of bedrest and 75 pounds heavier

June 2009 - I'm Back and with a family to boot!

Honestly, we have all had these kind of years...or at least these kind of weeks. Finding the time to workout, or to breathe, can be a challenge. Finding the motivation can be downright impossible. That is why my favorite motto for exercise and for many situations in life is "it is easier to act yourself into a new way of feeling rather than feel yourself into a new way of acting". When your having "one of those weeks" (and I know because my past 52 weeks have been "one of those weeks"), throw your workout clothes on and head out the door before you give yourself a chance to dwell on your exhaustion. Fifteen minutes into your workout take a VERY deep breath and remind yourself how wonderful life is. By this time, your endorphin levels will have kicked in and you will be feeling like the proud, strong, awesome person you know you are. The exhaustion of life will be a distant memory and you will gain the strength to take on another fabulous day.

Have you worked out today? If not, don't think...just put on those shoes and go!

It has been a tough journey

It has been 2 months and I am slowly accomplishing my goals. Finding the time to squeeze in my workouts has been the hardest obstacle for me but I DO find it. Remember, I have triplets that just turned 3 months old. I have to wash and prepare 21 bottles a day, do about a load of laundry a day and still manage to keep the house clean. It IS possible to stay in shape and recovery from pregnancy. If I can do it after 2.5 months of bedrest, 70+ pounds, and 3 newborn babies anyone can! Here is my progress report from the past few months.

Walking/Jogging - I get in about 3-4 runs every week. The babies eat at 10:00 AM. By 10:30 I pack them in the strollers and we are off. There is a ~4 mile running trail around my house. We started by jogging 1 min, walking 2 min, and I gradually increased my jogging time and decreased my walking time until I could jog the entire 4 miles. I have just enough time to shower before the babies next feeding at 1 PM. The first few times I went from walking to jogging, was no fun. My ankles hurt, my knees felt weak and I had severe back pain the next morning. After 2 months, the pain has drastically improved.

Cycling - I try to get in 1-2 cycle workouts/week. I usually squeeze these in when the babies nap in the afternoon. At first I could only accomplish 20 min. of light spinning before gasping for breath. I couldn't believe I use to teach hour long spin classes. However, I know the body adjusts to the demands you place on it so I've stuck with it. I have gradually worked up to 40-45 min. of intense spinning and 15 min. into my workout, I LOVE IT!

Weight training - I try to do a few resistance exercises 1-2x/week. This usually consists of using my babies as weights (see above). As they grow, I am getting stronger and they continue to overload my muscles. I usually do lunges, squats, chest press and shoulder presses.

Sit-ups - I have severe muscle separation due to my belly's gigantic size during my pregnancy. I may require surgery down the road to fix this problem. Therefore, I am limited to what I am able to do with my core, i.e. crunches are off limits. This poses a problem because a weak core leads to back problems, which I struggle with daily. I can do stationary strengthening exercises like planks and pilates. I try to do a little something for my core and lower back every night. My abdominal healing and strengthening will be a long process although my back does feel better each week.

I still have about 7 pounds to lose. I lost the first 15 rather quickly once I started working out and following a strict eating plan. The last few weeks things have slowed down despite my diet and intense workouts. I have only lost about 1 pound every few weeks. This is to be expected as my body and metabolism adjust. Despite the standstill on the scale, my clothes are beginning to fit better. I can now wear most of my pre-pregnancy pants, my arms are much more defined and my belly is SLOWLY shrinking. Since I was enormous the last few weeks of my pregnancy, my abdominal skin may never bounce back. Therefore, as my tummy shrinks, I have a lot of lose skin. My abs are basically non-existant so I am having to adjust to looking at a bowl of jelly in the mirror rather than a defined 6-pack. This is all part of the process.

I will continue to update as I strive to reach my goals. I still have some weight to lose and by in a few months, I want to run that 5 K! I sit here typing this as I bounce a baby. It is almost feeding time and I have a workout to get to. More updates to come...

From Bedreast to a 5K

Pregnant with Triplets - June '08

It is my turn to document my journey to get back in shape. For those of you that know me, I went from training for a half marathon in November '07 to cutting out all exercise after learning I was pregnant with triplets in December. My pregnancy was considered high risk and physical activity, besides taking the dog on a walk, was discouraged. I was also encouraged to gain as much weight as possible, 60-70 pounds. At the end of April '08, I ended up on bedrest until I delivered at the end of June. I was on complete bedrest, staying on my side the majority of the time for 2.5 months, 1 month of which I spent in the hospital. I gained a total of 65 pounds throughout the pregnancy. For a former personal trainer, the lack of activity was torture. However, I delivered 3 healthy beautiful babies on June 29th, 2008. They are a true blessing and worth every sacrifice I made. To see my blog of our journey from conception to choas visit: babygx3.blogspot.com.

Months of bedrest has taken a toll on my body. Today, I took my dog on a 1/4 mile walk around the neighborhood and found myself gasping for breath. The other day I did the same workout with Marcus in his stroller and had to lean into his stroller for support the whole way up the hill (aka: holding the rails on a treadmill...gasp :)) My knees hurt when I go down the stairs and my lower back aches every time I get out of bed in the morning. I am....hold your breath...completely out of shape!

I am a personal trainer...I run 10K's for fun, the pool is for swimming laps, A relaxing day is a 30 mile bike ride , and pilates and yoga are for meditation and keeping my mind clear, working out and encouraging others is my passion. Now I can honestly say to my future clients, "I have been there, I know how awful it feels to have your belly jiggle while you gasp for air walking up a hill".

I cannot wait to get back to personal training but I have to get myself back in shape first! I have decided to share my journey to rediscover my inner athlete. Within 1 week of delivery, I had lost about 40 pounds of baby and water. Since then, my weight hasn't changed much, I still have an additional 15 pounds of fat to lose and about 10 pounds of muscle to gain. More important, I need to rebuild my cardiovascular endurance and muscular strength. I have three more weeks to recover from my c-section till I can start hard workouts but even walking around the block is a challenge for me now.

The fun begins! Now it is my turn to tell myself, "stay moving!"

AN ATHLETE AGAIN!

This past summer I had the honor of training Lindsey Gredler, a vet technician in Chapel Hill, NC. Lindsey originally sought my services to get back into shape. Like many of us, her workouts had fallen into a slump. She didn't need to lose weight but she wanted to tone up and feel challenged. "Being a former athlete, I was used to having coaches on my heels all the time telling me what I needed to do to improve my overall performance. Without a coach beside me, I realized that I didn't really know what I should be doing to get a really good workout."

Lindsey and I did a lot of functional training mixing cardio and resistance in every workout. We had some really challenging workouts including stadium stairs, hill sprints, jump roping, and back to back circuits. For some of her workouts, we never left her living room but we also visited a local track, swimming pool and neighborhood running trails.

Lindsey was already in good shape but she did move into the excellent categories in both her cardiovascular endurance, muscular strength and muscular endurance. Although she didn't need to lose weight, she did drop her body fat by 3%, and lost 3.5 in. from her hips and waist, Lindsey says "One of my biggest challenges, was staying motivated outside our sessions but I have learned to challenge myself in my workout routines, how to keep myself from getting bored during workouts, and how to mix up my workout routines! I will apply these skills each time that I workout and continue to reduce my stress level and increase my overall fitness!"

Way to go Lindsey!

Personal Trainer Q and A
Should I work at a lower intensity to burn more fat?
Many people are misled by reading the "fat burning zone" charts on popular cardio equipment. While it is true that your body uses a higher proportion of fat over carbs as a fuel at lower exercise intensities, your total caloric burn will be higher while working at a higher intensity. In addition, the number of calories your bodies uses to recover from exercise will be higher after high intensity work. Therefore, overall you will burn more calories at higher intensities. Please remember, constantly training at high exercise intensities isn't for everyone. Many individuals will be more successful by working out for longer periods of time at lower intensities. An effective exercise program will incorporate the right amount of low and high intensity work for each individual. By evaluating your abilities, your personal trainer should regularly incorporate individualized intervals into your program for an effective and challenging high caloric burn workout.

What the research says: Phelain JF, Reinke E, Harris MA, Melby CL. Postexercise energy expenditure and substrate oxidation in young women resulting from exercise bouts of different intensity. J Am Coll Nutr. 1997 Apr;16(2):140-6.

Taking it on Together!

Research consistently shows that family/roommate support is crucial when making behavior changes. If you are trying to overhaul your diet, the ice-cream in the freezer is often hard to refuse. Genetics does play a role in body phenotypes but we cannot discount the role the environment plays in families expanding waistlines. Therefore, it is crucial that spouses and housemates talk to each other about the importance of their goals. Even if your husband or wife is not trying to go ice-cream free during the week both spouses need to respect each other’s weight-loss efforts by keeping ice-cream out of the house. You both will appreciate the extra effort when you visit your favorite ice-cream hang-out together on the weekend.

In addition to sweets and salty indulgences, ideal portion sizes for a man versus women can be very different. A 120 pound woman may only require 2,000 calories/day whereas a 160 pound man may require 2,900. If husband and wife both indulged on a “serving” of General Tso’s chicken at their favorite local Chinese joint (560 calories), the man consumed 19% of his daily calories while the women consumed a whopping 28% of her daily calories. Meanwhile, it would take the man 5.5 hours to burn off these extra calories while it would take the women 7.5 hours. It is easy to see how women eating the same diets as their husbands will put on more weight.

Rather than despising your spouse, appreciate your differences. At dinner, take half of your serving home. Not only have you saved 230 calories (30 minutes on the treadmill), but you have a delicious lunch to take to the office the following day. Ask your spouse eat desert at lunchtime when you are not around to be tempted by his/her indulgence. If your trying to avoid sweet snacks, ask your spouse keep his/her Tasty Cakes at work and encourage them to swap out extra rice for extra veggies at dinner.

Don’t let eating be the highlight of you and your housemate’s time together. Find other ways to enjoy each other’s company such as bike rides, a game of tennis, or a nightly walk. Having the support of loved one’s is crucial for success. In the end, asking for support will not only add years to your life but will often end up inspiring changes in the ones you love.