Carbohydrate Tolerance

Need a good weekend read?  Check out this article about carbohydrate tolerance.  I'm not sure what camp I'm in on this kind of thing yet, but it's interesting stuff to think about.  

Have a good one.

My Name Is Annie. I'm a Workout Clothes-aholic.

I'm not going to lie.  I like workout clothes.  It's an addiction really.  I've considered starting a group called Workout Gear-Aholics Anonymous.  We could have meetings and talk about the steps we need to take in order to stop hoarding exercise clothes.  You guys, I own 14 pair of workout pants and 4 pair of regular pants.  My tank top situation is even worse (like, WAY worse).  But since I don't plan on breaking the habit anytime soon, let me share with you my 3 favorite items.

Actually, I think I've mentioned this one before.  Probably because I literally live in this tank top.  It's Lululemon's 105 F Singlet in their silverescent fabric.  It's one of those items I see EVERYONE wearing, and I totally get why.  It's THAT amazing.

These pants???  I have no words to describe my love for them.  They are so super soft, but not at all thick (which might not be ideal if you're into running outdoors right now).  My favorite thing about them is the pockets.  They have side pockets and back pockets that make them look like jeans.  They are great for sweaty workouts but they are also cute to wear during the day.  They can be dressed up or down.  I have them in pink, blue, and grey.  LOVE LOVE LOVE.  You can find them at Impact Fitness.

Shoes are tricky for me.  I've had lots of knee problems in the past because of crappy shoes.  I tried these XR Mission Trail Runners by Salomon about 18 months ago and I'm currently on my 3rd pair.  My husband finally went and got himself the men's version of these and has liked them as much as I do.  I'll need something a little bit lighter when I start running more, but for shorter runs, trail runs, or gym workouts, these are stellar.

Please.  Share with me your faves.  But don't be surprised if I show up at the gym wearing them in the near future.  I need to seriously consider that support group idea.

The Danger of Chronic Dieting

KILLER article from jillfit.com about chronic dieting. Read it then share it.  Everyone should understand this stuff. 

People who diet incessantly are rarely all that lean.

Seems counterintuitive, right? Like, shouldn’t they be in the best shape of all? I mean, they are always “on a new diet” so why do they have the hardest time losing fat?

And on the other hand, the leanest people are the ones who do the same stuff, day after day, year after year, rarely needing a “new meal plan” or a “jump start.” They barely offer a second glance to New Years Resolutions because their only promise to themselves is to keep doing what they do. They don’t need complete “lifestyle overhauls” and never make drastic changes to their eating.

Simply put, the leanest people are the most consistent.

You may have heard that if you want to be something, you have to start acting as if you are already that. The same mentality applies to getting and staying lean. If you want to lose body fat and live a lean LIFESTYLE, don’t wait until you are lean to do that, start right now.

What I’ve noticed is that there are several things that people who chronically diet do differently than people who simply stay lean and fit year round. These supposed “healthy behaviors” are actually the exact reasons that they are not achieving the results they desire.

So, instead of looking for the next diet or the newest program, start right now acting like a lean person. Start to slowly implement actions and behaviors that lean people do without thought. No drastic measures, no big overhauls, just consistency and patience.

Things that chronic dieters do that lean people do differently:

1) Chronic dieters have a deadline by which they need to achieve a certain goal.

When you’re thinking about the way you eat and exercise and have the thought that at some point you will be able to stop eating and exercising that way, it’s a signal you are on a diet. Lean people adopt and implement a lifestyle way of eating and exercising that they could do forever. There’s no deadline by which they need to achieve X goal because they see healthy living as their operating system. Something they can and will do forever.

Goals are fine but lean ppl see them ONLY as a stop along a greater journey into health/fitness.

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2) Chronic dieters see eating only in black-and-white.

I was having a conversation with my mom yesterday and was explaining that once I stopped seeing anything as “off limits,” feelings of I NEED TO EAT ALL THE THINGS RIGHT NOW simply fell away. I adopted a more moderate approach to eating and all of sudden, I was free to taste anything I wanted. And implicit in that freedom came the ironic outcome that I didn’t actually want all the things I thought I did. Seems strange, right? But the leanest people don’t have to make hard & fast rules around food because they are already eating in a way that they enjoy. They are already not feeling deprived or stressed. They don’t need to be perfect with their eating because they don’t have huge binges that would make them need to double down and get strict.

3) Chronic dieters have a “lack” mindset (as opposed to an “abundance” mindset) around food.

This is similar to above. You’ve probably heard of the concept of an “abundance” mindset vs. a “lack” mindset–maybe in business or finances–I find the same is true with food. If I have a lack mindset, then I think things like, “Ooooo, I’ll never have an opportunity to have this treat again! I have to get it!” or “I’m at the fair, I have to get fried dough!” or “Going out to eat at restaurants is a special occasion so I need to order something yummy that I wouldn’t normally have!” or “I don’t know when I might get the opportunity to eat this again, so I’d better have it now,” or even simply thoughts of “Will there be enough?” or “Better get more just in case,” etc. It’s a genuine anxiety around food that I had for many years. Once I realized that I can have anything I want, anytime I want, the need for all those things simply diminished.

I know you are probably rolling your eyes right now, like “Jill, great, that works for you, but it would never work for me!” and that’s fine. I get that. I was in that place for a really long time. Ask Jade, he still teases me about hoarding food and being genuinely scared there wasn’t going to be enough and where are my treats and what if I never have the opportunity to eat this ever again???  I get it, I do. And it took many years and a lot of self-TRUST to try things a new way. To give up the idea that I needed to be perfect with eating. To simply let my best be good enough. And not get scared about gaining a pound or two if it meant I was able to be less anxious about food. Am I in contest shape? No way. But I’m also much smaller than I was in some of my off-seasons when I competed. And I hardly think about food anymore.

The leanest people just eat. They eat what they eat. It’s automatic. But realize it takes time, patience and a level of TRUST. Ironically, the leanest people are the ones who relinquish control the easiest. They relinquish the need to control every single scenario and circumstance. They TRUST that they will be able to make the best decision wherever they end up, and they let that be good enough. But it starts with a choice to trust the process.

The leanest people TRUST themselves to make the best decisions possible wherever they end up.

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4) Chronic dieters think it’s all about “the plan.”

I hate to tell you this, but the actual food you eat and the exercise you do is the LEAST important part of this process. Sure, you need to make the right choices more often, but the ability to actually MAKE those choices consistently starts with your MINDSET. Not the meal plan. Not the workout routine. It’s about YOU. YOUR MINDSET. Your mindset informs your choices and your choices–one by one, over time–become your HABITS. And habits, by definition, are automatic. Which is why the leanest people eat and exercise like lean people with very little effort. It’s just “what they do.”

So ask yourself, where is my head at? Am I still looking for that Magic Meal Plan? Am I still looking for the answer in the newest supplement or Dr. Oz’ latest cleanse? Am I still going from coach to coach trying to find the one who  finally–finally!–has the perfect program for me? Or, are you looking inward? Are you asking, what foods seem to work for me, and which ones don’t?

5) Chronic dieters need it to happen all at once or they’re on to the next ‘diet’.

THIS is the precise reason people who incessantly diet are not lean. Because engaging in the crash dieting cycle, month after month, year after year actually makes your metabolism LESS responsive. Whether it’s full-blown metabolic damage or simply slight weight loss resistance, the losing and gaining of dozens of pounds year after year is doing more harm than good. Dieting actually makes you fatter. Every time you lose lots of weight quickly, you are losing fat, yes, but also losing muscle. And then when you regain it quickly (as is the case with crash diets), you gain back only fat. Thus, now you have less muscle and even more fat than you started with (even if your weight is the same). Can you see how engaging in this process dozens of times is making things worse?

This also has to do with expectations and patience. If you expect to get a certain result within a certain time frame, then you’re already setting yourself up for failure. Fat loss is not linear nor predictable. And any coach or expert who guarantees a specific result in a certain time frame is an irresponsible coach. Fat loss works in fits and starts. It’s up, it’s down, it’s backwards, it’s forward, until finally you begin moving in the right direction over time. There are zero guarantees and the leanest people buckle in for the long haul. The leanest people surf the waves. They weather the ups and downs and TRUST the process. They give up their expectations and simply do their best.

The leanest people give up their timetables and instead weather the ups and downs of the process.

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6) Chronic dieters haven’t spent time developing the MINDSET necessary to be successful long term.

Ask any lean person if it’s a struggle to avoid the McDonald’s drive-thru regularly and they’ll probably look at you sideways and say “no” without hesitation. Why? Because their subconscious, automatic mindset of “I’m a lean person, I do things lean people do” is so ingrained that certain habits have been built to the point of effortlessness. Your mindset determines your actions (to binge or not, for example). And your actions determine your outcomes (to get and stay lean or not). And your mindset drives your habits, and habits, by nature, are easy.

Chronic dieters on the other hand may have the mindset that, “I need to lose 20 lbs and I’ll do anything necessary to get there,” or “As soon as this ‘diet’ is over I can finally relax.” Much of this is subconscious by the way. And it’s not a judgment, it’s simply what is. And I know because I crash dieted, losing and gaining the same 20 lbs half a dozen times between the years 2006 and 2010. I’ve been there, and it sucked. But I realize now that what I was doing back then was always “needing” to have a show or shoot on the docket to spur me to get “in shape.” And then I relished those times I had nothing on the calendar, because Game On! It was not only unhealthy physically but it took me years to unravel my mindset struggle to the point that 2012 was the first year I stayed the same weight all year.  Success!

7) Chronic dieters think the answer to their fat loss is ‘out there’ and often hold coaches, experts, books and programs accountable for their lack of results.

One humungous difference between chronic dieters and people who are successful long-term is taking responsibility (or not) for your results. Sure, experts and coaches can guide us, but ultimately, we need to be ready to put forth the effort to not only do what we need to do, but more importantly, struggle through to figure out what works for us. No coach, program, diet book or expert can possibly know your body better than you. Yet, we are always quick to shove the onus on them. If we don’t get results, we blame the program. People who are successful long-term taking 100% responsibility for not only their results, but their actions and their mindset.

You can complain and blame OR you can take action and be successful. Not both. Like Jade says, “There’s no room for blame in change,” so stop using experts and diets as a crutch. Own your process and open up a new world of possibilities that you’re in charge of. You never have to rely on someone else, ever. How empowering!

So, You Want To Be More "Toned"...

There is one word in the fitness world that drives me batty.  Ironically, it's the word I hear most when I'm talking health and fitness with my friends.  Toned.  Yes, toned.  For the love of all that is holy, what on earth do people mean when they say, "I want to be more toned?"  It bothers me because I don't think there's any one universal idea of what it means to be toned.  It kind of means something different to everyone.  I've heard people say, "I don't want to have more muscle, I just want to be more toned."  I've also heard people say, "I don't really want to loose weight, I want to tone up."  Now, this might be kind of a long shot here, but what I think people mean when they say that they want to be "toned", is that they want to be lean.  I mean, regardless of how much muscle you want on your body, everyone wants to be lean, right?  So let's talk about how lean works.

You have your bones.  Then you have muscles that cover your bones.  Then you have fat that covers your muscle (some of which is essential by the way).  THEN you have your skin that covers the layer of fat.  I do realize that there are about seven zillion other things inside your body, but let's keep this simple.  Okay.  So, when you workout, you're strengthening and hopefully building the amount of muscle you have on your body because you want to be strong, and you want to be able show off those muscles, right?  Right.  Problem is, you'll never be able to see those amazing muscles if you don't decrease the amount of fat on your body (this is why diet is by FAR the more important factor).  Here's the thing, everyone has muscle.  Even if they don't strength train.  All humans have muscle.  If your body fat is low enough, that muscle can be seen beneath your skin.  If not, it cant.  However, muscle and fat are totally different and not at ALL interchangeable.  You can't trade one for the other or turn one into the other, meaning you can't turn muscle into fat or fat into muscle.  They are as different as oil and vinegar.  Here's an example: right now, I weigh more than I ever have (not counting during pregnancy).  BUT, I'm also leaner than I've ever been.  Why?  Because I increased the amount of lean mass in my body (making my muscles larger and heavier) and decreased the amount of fat in my body (making my muscles more visible).  I gained more weight in muscle than I lost in fat, so the scale says that I weigh more, which I do (my number on a BMI chart actually says I'm overweight).  But, what my BMI and my scale don't take into consideration is my body fat/lean mass ratio.  I weigh more because I added muscle.  If I had added body fat, then yes, I would technically be considered "over weight."  Is it possible to gain lean mass and not get more lean?  Yes.  Absolutely.  You can gain muscle without losing body fat.  Bodybuilders do it in the off season.  It's called bulking.  They build muscle mass very quickly by strength training, but they also eat a MASSIVE amount of calories, which causes them to gain body fat as well (they shed the gained fat before competition - that's called cutting).  Is it possible to lose fat and not look more lean?  Yes and No.  If you're over weight to start with, losing body fat will definitely make you look more lean, but only to a certain point, especially if you're cardio-ing yourself to death.  At that point, you'll be losing fat but you'll also be losing a significant amount of muscle, IF you're not strength training.  

I think one thing that happens to a lot of women is that they can get within about 10 lbs of where they want to be, but then they plateau.  How many times have you said, "if I could just lose 10 pounds..."  I know.  It's aggravating.  But that's where HIIT and weights come into play.  The formula to change your body gets more complicated than just calories in vs. calories out as you get closer to where you want to be (which is where I feel the show Biggest Loser does everyone a huge disservice).  In fact, for a lot of people, the more they cut calories, the more their body clings to the last bit of stubborn fat.  You don't want to get stuck in the cycle of cutting more and more calories.  It's not sustainable and it will KILL your metabolism in the end.  I promise.  It will.  But you also don't want to get stuck in the cardio cardio and more cardio cycle.  Because ultimately you'll be burning your own lean tissue, and it can lead to...skinny-fat.  I know, I hate that word.  But it's the best way to describe what I mean.  Actually I googled "skinny-fat" images just to see what it would pull up.  Here's a good (kind of) example of what I'm talking about.

Okay.  Now, before you rail on me for using this picture, keep in mind that this is a fitness blog.  Is that body perfectly lovely and acceptable?  YES YES YES!  But it's not an athletic-looking body and we're talking about fitness here, specifically, muscle to fat ratios.  So, that is a good example of what I would imagine to be a person with low-ish body fat, but also low muscle mass.  Some people claim that this is totally genetic and unchangeable.  I beg to differ.  Genetics plays a very small part in your overall body composition.  VERY small.  Feel free to argue your case, but I'm here to tell you that your lifestyle dictates what your body looks like (unless you've got some sort of metabolic disorder).  Remember, own your baggage.  If you're body isn't what you want it to be, get real with yourself.  Pin point exactly what got you there and then you can begin to change it.

So, generally speaking, the two most important numbers with regards to body composition are body fat percentage and lean muscle mass percentage.  If your lean mass is in increasing or you're at least maintaining a decent percentage, and then you lower your body fat percentage, you get that lean athletic look.  But it's important to remember that specific numbers can look very different on different people.  My body fat percentage would be considered too low for someone who had more of an hourglass figure.  But when my body fat gets as high as an hourglass body's lowest, I'm actually over-fat.  Weird, I know, but that's how my body works.  Here's a good basic example I found online of what different body percentages look like.

This chart is not going to hold true for everyone.  I get that.  But it's a good general idea of what the female body looks like at different body fat percentages.  The only problem here is that it doesn't take lean mass percentages into consideration.  But hold that thought for just a sec.  Because this next picture is a perfect example of how the same percentage of body fat can look totally different on two different people.

The difference here (besides the tan), is that the gal in the blue suit has WAY more lean muscle tissue.  Her metabolism is also probably much higher as well.  That's not to say that the gal in the red suit is unhealthy.  I actually have no idea.  It's just interesting to see how different 15% body fat can look on two different people. So, there are these two extremes, but there's also everything in between.  That's what's so cool!  If you get your body fat to a good healthy level, you can use different kinds of workouts to create whatever look you want.  

My point in posting these pictures is to prove to you that you really do have a LOT of control over what your body looks like.

Once you understand how different exercises and different foods affect your fat/muscle ratio, you can look at your body as a clean slate that can eventually look however you want it to.  I don't know why but I think that's SO amazing.

I've mentioned before how important I think it is to have your body composition measured on a regular basis.  If you haven't done it, DO IT.  It's great to have a solid starting point.  Besides, it's super interesting.  However, once you have the initial analysis done, you should use the mirror and the way your clothes fit more than anything else (seriously, stay off the scale).  You'll start to see curves and indentations in places you've never had them before.  But remember, don't compare yourself to anyone else.  The only thing that matters is that YOU are becoming more lean, fit, and healthy (oh, okay...and toned).

I want to finish up here by telling you that this stuff can be tricky to talk about.  I'm not in ANY way telling people that they aren't absolutely wonderful just the way they are.  In terms of fitness and lifestyle, these are the things that I believe women wonder about, but because society has become so fragile, nobody dares to discuss them for fear of offending someone.  I'm blogging about these things under the assumption that the people who read this are people who are interested in it.  This is about health and fitness and re-shaping your body to look the way you want it to look.  It's not about telling women that they aren't good enough just the way they are.  Honestly, I realize that there is more to life than looking perfectly fit.  But I also know that when you feel good about how you look and you're living a healthy lifestyle, everything else just seems to work better.  I swearz I do more than workout and eat healthy.  They just happen to be things I'm interested in and deeply passionate about.  

Okay.  Sorry.  Just had to clarify.   

Healthy Family = Happy Family

A few weeks ago, cute Haley left a comment about how she could start making healthy changes for she and her family.  Here's her question word for word:

" I'm learning... slowly! Do you have a menu somewhere on your nutrition blog that shows roughly what you eat daily? I need some ideas of actually healthy food, but that isn't completely out of reach for someone like me who still uses regular flour and sugar, etc. Baby steps! :) I need to basically start from ground zero and work my way up. How have you learned what ingredients (types of flour, sweeteners for recipes, etc) to use?" 

I'll bet that almost everyone has felt this way at one time or another.  It can be overwhelming to change your family's diet, especially if you have older kids who aren't interested in trying to do things a different way.  Little kids typically don't mind the changes and seem to adapt much better.  When I first set out to clean up my family's diet, my oldest son was about 5 (he's 12 now).  I'm not going to lie, it was hard for him then and it's hard for him now.  He's super picky and would rather not eat than try something new.  Seriously.  It's bad.  I have to handle him with kid gloves (I'll do a post about dealing with picky eaters soon).  But I think the key is to go slow.  Change little things first and then you can move onto more substantial changes.  But remember, do what works for YOU.    

One of the things I told Haley was that I think it's important to teach kids about nutrition and the importance creating life long healthy habits.  Teaching is different than controlling.  I teach my kids about healthy habits and feed them good wholesome food at home.  And then?  I don't worry about it.  They are free to make their own food choices when they are at a restaurant or a party or whatever.  Do they always make healthy choices when they're away from home?  Haeeell no.  But I really don't care because I know that the bulk of their diet is generally very clean.  It's not worth it to me for it to become a power struggle.  Someday I know they'll catch on to the idea that food should be used to nourish and fuel their bodies, and that the only way to do that is to make healthy choices.  But for now, I do what I can do when we're eating at home (which is almost always) and then I let them take the reins.  I don't want resentful kids.  I want capable, self-aware, health-conscious kids.    

Okay.  So.  You're starting from "ground zero."  How exactly is this supposed to work?  Actually, there are some easy things you can do starting today that will get you and your family on the path to healthier eating.  Here's a start quick list:

*Switch to unsweetened nut butters and unsweetened jams & jelly's.  

*Have your kids help you pick out some fun breakfast cereals with 5g of sugar or less (these days my limit is 3g and nobody really seems to notice or care).  

*Pack lunches for them instead of letting them eat school lunch. I know, it takes extra time and is a wee bit more expensive, but it's worth it in the long run.  Make their lunches fun and exciting and you probably won't get as much push-back as you might think.  I do let my kids look at the school lunch menu and choose 2 days that month that they might like to have school lunch.  It's become a perfect way for us to talk about the difference between carbs/fats/proteins, and it gives them a chance to put their knowledge to work for them.  Do they always choose what they agree to when we discuss it?  I have no idea.  That part is up to them.  Remember, we're teaching, not controlling.

*Make quick, healthy breakfasts an absolute MUST.  Get up 10 minutes earlier if you have to, but make sure everyone eats a healthy, nourishing breakfast.  One thing I do to make this happen is prepare early in the week.  On Sunday or Monday, I make a few batches of protein waffles, protein pancakes, super charged granola, or oatmeal jars (sometimes all of those things).  That way, there's no excuse.  The kids can just grab whatever I've made out of the freezer, throw it in the toaster or microwave, and add some fruit and nut butter.  Sometimes they actually like to take that stuff to school for lunch too.  BONUS!

*Know your meal options. It might surprise you to hear this, but I don't spend much time making fancy dinners.  I prefer to keep it as simple as possible.  Sometimes that means picking up a few decent-ish frozen meals from Whole Foods or Trader Joes for those extra crazy nights when I'm chauffeuring until 8:00.  We've chosen a busy, sometimes hectic lifestyle, and feeling like I had to make a perfectly balanced gourmet dinner every night would land me in the loony bin.  I do make sure that all of our meats, cheeses, and eggs are organic, but other than that, SIMPLICITY is the name of the game.  Some of my dinner staples are (and these might surprise you): 
-turkey burgers with fresh veggies or sweet potato fries  
-soba noodles with marinara sauce and chicken (our take on Chicken Parmesan) 
-baked salmon with a sauteed vegetable mix 
-scrambled eggs, toast, and fresh strawberries (no joke, we eat it at least once a week)
-grilled chicken breasts, asparagus spears, & brown rice (another easy favorite)
-breakfast burritos with turkey bacon and fresh vegetables
-steak, baked potatoes & steamed broccoli (organic, grass fed beef is pricey, so we do this maybe once a month)
-oatmeal bar (we love this so much we had it on Christmas morning).
-turkey sandwiches
Simple, right?  Seriously, dinner doesn't have to be impossible. Go back to the basics.  You'll be surprised how easy it can be.  

*Be prepared.  This one is the most important of all.  I can give you eleventy-million reasons NOT to eat fast food.  And yet, I occasionally find myself resorting to Wendy's.  Why?  Because I wasn't prepared.  I didn't think through the week and prepare the way I should have.  That's truly the ONLY reason I ever end up in a drive through.  Well, that and the fact that sometimes things just don't go the way you planned.  But here's where the concept of eating 90% clean 100% of the time comes into play.  If you're feeding your family clean, wholesome foods 90% of the time, those occasional emergency runs to Arby's don't matter.  Really, they don't.  Sometimes even the most prepared people scrap the plan and head to the nearest drive-through.  Try your best to stick to the plan and have healthy foods ready to go.  And then just roll with the punches as they come.  If you're prepared, they won't come very often.

I'll do another post about the next round of steps to take in healthifying your family, but I honestly feel like the steps I've listed here will make the biggest difference.  Maybe don't try to change them all at once.  Pick one or two to focus on, and when you feel like you have those down, add a few more.  Be patient and forgiving with yourself, and have fun figuring this stuff out!  Let me know how it goes.

Belly Buttons Occasionally Come in Handy

Wow.  I did NOT expect such a measly surgery to take that much out of me.  Seriously, I've been unconscious for like, 2 full days.  Wednesday morning, my good surgeon patched up a hernia, fished a lipoma (a cyst-like thing) out of the space between my skin and my abdominal wall, and reconstructed a muscle in my chest.  Now that I read that, I guess it wasn't such a measly surgery after all.  BUT he did most of it through an incision he made inside my belly button (the muscle in my chest required it's own incision).  So the scars should be minimal, although they look a little freaky right now. Anyway, I just wanted to thank you for your comments and emails wishing me well.  They worked!  I'm well...kind of.  I mean, by next week I'll for sure be way more well.  So thank you.  

Here's proof of my sad sad tale.  If you look closely, you can see a little purple X he drew to remind him where the lipoma was.  It was his version of the game X Marks the Spot.  

Have a stellar weekend.  And maybe if you have a spare moment, pray for my belly button to return to it's normal shape, which is NOT slanted to the right.  Gah!!!

Hernia Shmernia

Setbacks.  Ugh.  They happen to all of us, and they can happen in any and every area of life.  Physical setbacks are some of my least favorite.  Whether it's an injury, illness, or just a hectic time of life, it sucks to have to slow down and take time to recover.  Which is exactly what I'll be doing for the next few weeks.  I'm going in for surgery tomorrow to repair 2 hernias and a messed up muscle in my chest.  I've needed to have it done for quite a while, but put it off because of family circumstances and my daughter's T1 Diabetes diagnosis.  As much as I've been dreading taking time away from my workouts, it will be a huge relief to get this behind me.  I'm NOT good at relaxing, so it's going to be interesting to see how long I can actually stand it.  My surgeon has already given me some stern lectures about staying off my feet.  Geez!  It's like he thinks I'm going to bust out some burpees or something the day after surgery (I still don't know how he read my mind).  Anyway, with any luck, I'll be able to stay off the heavy pain meds and actually write/finish some coherent posts.  If I can't workout, I may as  well write about working out.  Maybe I'll throw in some cool pictures of my stitches or something.  Stay tuned.

Cute Tank Instead of Chocolates Please...

If my husband and I actually acknowledged Valentine's Day, I'd hope for something along these lines.    

 Brooks Pure Project Short

 Hard Tail Ankle Pant

 Athleta Butterfly Tee

Athleta Go Time Tank

 Lole Lily Tote Bag (I just got this bag and I LOVE it)

 Lululemon 105 F Singlet (one of my favorite tanks EVAH)

Victoria's Secret Studio Sport Bra

Tonight we're settling for take-out from Tsunami (our favorite restaurant) and whatever is left at Redbox.  We call that romance.  Try not to be jealous.

Have an amazing weekend!

Chicken Berry Salad

Need a good power lunch?  Try this.

Chicken berry salad with feta flax seeds and red onions.  When I don't have left over chicken, I just use tuna fish or cottage cheese.  For dressing, I like Lite House Fuji Apple, or Newman's Own Raspberry.  Oil and some kind of sweet vinegar would be great too.  When I'm feeling crazy I toss a few chopped pecans in as well.  

Pom Poms Do NOT Help Create Consistency - This Much I Know

I've been into health and fitness for, well...forever really.  Not that I've always done it the right way, but I've always been involved in some way, shape, or form.  When I think about people I've worked with, people I've worked out with, people I've associated with, or just people I've watched from a distance, it still surprises me how many of them have gotten caught in the start/stop/start/stop cycle of exercise programs.  They are also the people who tend to yo-yo diet and never quite seem to be content with where their weight is at.  I've learned over the years that when I see someone slipping back into old habits, the WORST thing for me to do is nag them or try to be their fitness cheerleader (it's my natural reaction, probably because I was indeed a cheerleader for a looooooong time - too long).  That just pisses people off, and I can't say I blame them.  People want to get fit and work on healthy habits in their own time.  Me doing high kicks and shaking pom poms in their face doesn't do jack squat in the long run (too bad, because I have a LOT of pom poms).  So, what I'm trying to tell you is that I've always had a hard time trying to figure out how to tell people about importance of consistency when it comes to exercise.  Here I am, 15 years after completing my first fitness certification, and I STILL don't know how to get the message across.  So, let's just put it this way, It's important.  VERY important.  You don't have to workout every day.  Really, 2-3 days EVERY week is better than 5-6 days a week for a few weeks every now and again.  Consistency is key.  And it can't be viewed like a diet, or a trial run or something.  It has to become part of your lifestyle.  It has to be a priority.  Nobody can make it one of your top priorities but you.  Maybe that's where people struggle.  Honestly, I don't know.  This post is kind of a shot in the dark, but here are a few tips that I think can help with making exercise a consistent part of your lifestyle.

Schedule workouts on your calendar - I've never really tried this one, but I'm guessing it would be a good idea.  I think the point would be to view it basically as something that CAN'T be missed.

Workout in the morning - This is a big one for me.  Even if I have to get up at the butt-crack of dawn, I workout in the morning.  It's a good way to get my metabolism cranking for the day and I don't have to worry about finding reasons to not do it later.

Work other stuff around it - For the most part, I don't schedule any appointments in the morning hours unless absolutely necessary.  It might seem self-indulgent or self-centered to some people, but it's just part of my lifestyle.  It's the only time of the day that I have blocked out for ME.  Everything else can wait (unless of course there's some kind of emergency or something).

Don't expect too much too soon - This is a big one for people.  We live in a world of instant gratification.  We like it that way.  We expect there to be an instant reward for everything.  But changing your body just isn't like that.  It takes time and patience and CONSISTENCY.  Results will come, but they will not come quickly.  I think that's where people get stuck.  They put in 3-4 weeks of hard work and don't see the scale budge, so they decide that it's just not worth it.  Getting fit does NOT fit into the "instant gratification" mindset.   Remember, the faster you lose it, the faster you'll gain it back (plus some).  Slow and steady.  That should be the goal.  In fact, I think people should only evaluate their progress every 6-8 weeks.  There's no reason to step on the scale every day.  Don't do it.

If you feel like skipping a workout, commit to 15 minutes - There are those days when you just don't feel like it.  I totally know.  But if you can get about 15 minutes into a workout, there's a good chance you'll want to finish it (but even if you don't, 15 minutes is better than nothing).  Sometimes it's just the "getting started" part that's the hardest. 

Keep your routine fresh and fun - If you're getting bored and you're workouts are feeling like a chore, CHANGE WHAT YOU'RE DOING.  I try not to do the same workout for more than 2 weeks, partly because I don't want to get bored.  When I mix up my routine (and my music), I find myself actually looking forward to my next round of workouts.  Get creative and have fun with whatever you choose to do.  

Give yourself a break - Missing a few workouts or even a week of workouts is NOT the end of the world.  You have to stay focused on the big picture.  Fitness should be part of your lifestyle, not just a trend.  If you miss some workouts, forgive yourself and move on.  Start fresh as soon as you can.  Even a week or two of missed workouts is truly a very minor set-back in the grand scheme of things.  

Okay.  That's probably too many tips.  Sorry.  I can get a little carried away with this stuff sometimes.  Feel free to comment and let me know what things help you with consistency.       

HIIT - What It Is and Why I LIke It

I've been thinking about ways to more accurately explain how long duration cardio affects the body differently than HIIT style training and weight lifting.  I've received several emails and comments about this so I think it deserves it's own post.

Since I have Olympic athletes on the mind right now, I'll use them as my example.  Now, I can guarantee you that every single athlete who gets to the Olympic level (or any level beyond pee-wee really), chooses the sport they choose because they love it and excel in it.  Not because they want to look a certain way.  But I'm not an Olympic athlete.  I don't need to train 8 hours a day in an effort to get good at one specific thing (maybe in my next life).  What I want is to be fit and athletic enough to do lots of different things recreationally.  That is, I just need to be able to keep up with my hyper-active children.  I want to be able to avoid injuries as I get older, and like we've talked about before, I want to look strong and healthy.  Keep that in mind as you view these images.

Obviously whoever put these images together is a huge proponent of shorter interval, higher intensity training.  I don't like that they chose unflattering images of long distance runners to argue their case.  BUT, there is some truth to what these images show. 

Long distance athletes have a difficult time maintaining muscle. Not that serious endurance athletes care about that.  I'm guessing they care about winning.  But in terms of re-shaping MY body, I'm more more interested in the sprinter style physique.  So that's what I focus on.  Weights and shorter, more intense cardio workouts that add lean muscle tissue, burn a crazy amount of calories, and up my metabolism.  That's not to say I'll never participate in a long-distance event ever again.  I will.  Actually I plan to do at least one 1/2 marathon this summer.  But I will train MUCH differently than I have in the past.  People tell me that training for a 1/2 marathon CAN be done without losing mass and gaining fat.  If it happens, it will be a first for me.  For now, however, I'm sticking with High Intensity Interval Training 3 days/week (sometimes just 2).  HIIT workouts give me more bang for my buck.  I'm definitely a believer.

Because there's SO much information out there about High Intensity Interval Training, I'm not going to worry about giving you my wordy and maybe not entirely accurate explanation of it.  I think I'll just copy and paste an article from the author of built lean.  Yeah, I'm lazy like that.

What is High Intensity Interval Training?

High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is high intensity interval training. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio.

Why Is HIIT the Best Cardio to Burn Fat?

Exercise physiologists used to believe that “steady state” cardio was superior for fat loss because relatively more fat is used by the body as fuel at lower exercise intensities than at higher intensities. The “Fat Burning Zone” shown on most cardio equipment as only 60%-65% of max heart rate is really a myth and is NOT optimal for burning fat. Yes, you burn more fat relative to glycogen when going for a walk, but what we care about is total fat burn. At higher intensities, you are burning far more fat, even though the fat/glycogen ratio is lower.^1 2 In addition, interval training allows you to exercise at very high intensities for a much longer period of time than steady state, so you burn more fat.

As an added bonus, there’s also an afterburn effect known as EPOC (excess-post exercise oxygen consumption). You increase your metabolism and burn more calories for up to 24 hours after interval training, whereas going for a jog burns almost NO calories after.

Other HIIT Benefits

There are a number of great benefits to High Intensity Interval Training besides serious fat burn that include:

• Increased Aerobic Capacity – The amount of oxygen your body can use (oxygen uptake) is increased, so your overall aerobic capacity can increase faster than with low intensity endurance exercise³

• Increased Lactate Threshold – Your ability to handle increased lactic acid buildup in your muscles increases

• Improved Insulin Sensitivity – Your muscles more readily suck in glucose, instead of the glucose going to your fat stores^4 5

• Anabolic Effect – Some studies show that interval training combined with consuming slightly more calories than you burn creates an anabolic effect, which helps you put on muscle. The opposite occurs with steady state cardio, which for long durations is catabolic.⁶