charged News Feed

It Never Ends

Thu, 04 Feb 2010 10:41:00 -0600

"It never ends, does it?" That was a classic line from one of my clients. What she was referring to, of course, is this constant focus on exercise and nutrition. And to answer her question..No, it never ends, and you should never stop working at it:) What I want people to realize, however, is that EVERYONE works at it. Yes, some have to work harder than others. But, for example, just because we are trainers and actually enjoy exercise, that does not mean that we don't have those days where we must "talk ourselves" into a workout. There have been plenty of times when I have had to remind myself that I will feel better after the workout if I just get through it.

And the same goes with diet. I have moments almost every day where I talk myself into the "better" food choice. I don't know of anyone who just happens to LOVE all the right foods in the right quantities. We all have to work with, and sometimes against, our brains telling us what we should be doing. For me, being good most of the time is accomplished with the knowledge that I may(well, definitely will) go "off" that perfect eating routine over the weekend.

And that brings me to my next point. What is that "perfect" eating routine? Being perfect during the week does not mean I eat nothing but whole grains, fruits, veggies, healthy fats, and lean proteins. Yes, all those things make up the majority of my intake. But, included in my diet is the end of the day beer(maybe 2), along with 2 servings of higher calorie snacks. And b/c I allow myself a certain amount of indulgence each day, and I look forward to it, it is easier to make smarter choices throughout the day.

We need to sway people away from the short term diet solutions. The "no this" and "no that" diet method can certainly take off a few pounds. But inevitably, those pounds come back when that person stops the diet..and usually with a few extra.

It simply is not realistic to cut out all sugar or cut out all bread products for the rest of our lives. I mention those b/c they seem to be the most popular for losing weight. This is not the answer. We have all heard it before, but it is worth repeating. The answer is MODERATION. The goal for everyone should be to figure out their own "perfect" eating routine. It should be one that is not only healthy, but satisfying at the same time. This is key to starting, and maintaining, healthy eating habits. It becomes your diet so you never have to go on a diet!

The point of all this is to reiterate that everyone struggles with this, and we all have to work at it. But, when you arrive at the place where you are eating healthy and exercising regularly the MAJORITY of the time, it does become easier. No more diets. Change your lifestyle.

Feel free to write in any questions!

:)

-J

Learning lessons the hard way

Wed, 20 Jan 2010 01:00:00 -0600

Well, it has been over a week since "the incident", but I now feel I can write about it. Before I go into it, I will give you the lesson I learned. "Wear a Helmet When You Go Sledding!" Not totally fitness related, but a health matter, nonetheless.

So, this was the situation. We got our 2 1/2 yr. old, Elsa, all bundled up for a fun sledding adventure at a local golf course... the same hill I used to sled on growing up. We received the wonderful gift of an old school wooden red flyer sled. Elsa just loves it. She sits in the back, holds onto the rope, and says "wheeeee!" all the way down the hill. Just adorable.

Well, we had done about 5 runs when it happened. Brett was at the top of the hill, and I was at the bottom waiting for her. Brett gives her a little push, and she starts down the hill. I immediately recognize that the sled is going off course..it pulls to the right and seems to line up perfectly with a tree that is half way down the hill.

I watched in horror as Elsa's sled, at full speed, SLAMS directly into the tree. I watched her little rag doll body fly out of the sled and hit the tree. She fell to the ground and started screaming. I was running up the hill expecting to see a horror show of blood, missing teeth and a cracked scull.

Miraculously, she seemed relatively ok. She had definitely hit her head, as there was a big scrape and a goose egg forming. But, that seemed to be the extent of it. However, with recent tragedies, such as Natasha Richardson, your mind goes to a dark place imagining all that could still go wrong. The doctor told me what to watch out for(fatigue, vomiting, headaches, and other things that let you know a toddler is not well). But, as the days passed, and Elsa showed no signs of any head trauma, I was able to loosen up a little and not continuously replay that horrible image over and over in my brain. But of course, every time she seems to spew out random words that don't make any sense, I have to remind myself that it is probably b/c she is 2 1/2, and NOT b/c of the sledding accident:)

So, once again, as stated by my Doctor..'Make sure the kids wear helmets when sledding-it is just as dangerous as skiing!'

And just for the record, next snow fall, we are definitely going again...it really is fun!

Happy winter!

-J

It's A New Year!

Thu, 07 Jan 2010 14:17:00 -0600

And we are in a new house! I wish I could say it is "our" new house, but alas, we have moved in with my mom while we search for a place to call our own. And I have a feeling people everywhere can appreciate how this could be just a tad bit stressful. To give you an idea: We had planned a trip to South Carolina over the holidays that we bailed on in order to get settled(and do some serious cleaning) in the new house. Oh, and just a side note, we ALL got sick.

I bring up our holiday fun to remind people, as I reminded myself, how important maintaining an exercise routine is, no matter how smooth or rough life becomes.

B/c we had scheduled the trip, I decided to keep the vacation from work in place, and I would "work" around the house. I did not set foot in Charged! for 8 days. With all that had to be done, it would have been easy to make the excuse that I just didn't have time to workout. Or it was too cold. Or there is just something else I should have been doing. But, 5 out of those 8 days, I forced myself to TAKE TIME for me. And, I couldn't be happier for it. I ran for 45 minutes on each of those days. Did I get everything done I wanted? Sure. Because taking less than an hour out of my day certainly wouldn't prevent me from getting my work done. In fact, it just made me feel better about myself(especially after the holiday meals). And with my spirits up, I was that much more efficient.

I know it can be really hard to motivate when life throws you curve balls. But, please just remember, you typically do not feel worse after getting in a workout. It is so worth it!

Resolve to take time for you in the new year!

-J

Holiday work-out guide!

Thu, 17 Dec 2009 00:17:00 -0600

Cardio, Cardio, Cardio!!

During the holiday season, taking in extra calories is practically unavoidable. So, rather than trying to avoid the extra calories, find time to burn them throughout the day. We all know there are going to be extra treats/cookies laying around(I just had one), so recognize what you are doing, and make sure to put those treats to good use!

We know most people have very limited time these days. That being said, there is always a way to work in 30 minutes of cardio. Even if you split it up between two 15 minute workouts, that will be time and energy well spent!

So, keep the indulgences to a minimum, and get that heart pumping!!!
Cheers!
-J

Working out with a cold...

Tue, 01 Dec 2009 07:57:00 -0600

It is that time of year again, and both Elsa and I are hit! Those annoying colds that take over your head and chest! Well, we are frequently asked whether it is a good idea to work out when sick. The truth is only you know how bad you feel. But, I always say it is good to give it a shot. Not necessarily with weights or general strength work, but a light cardiovascular workout can actually make you feel better. When you increase oxygen flow throughout the body, you are healthier for it.

So it is Tuesday, and typically Elsa and I would go for a 5.5 mile run. But, b/c I have this cold, I will wait for Brett to come home for Lunch, and I will go by myself(and let Elsa sleep). Will it be a 5.5 mile run? Noooooo! But, a 3 mile loop around my neighborhood is certainly something I am up for today.

The key is to monitor your body. 9 out of 10 times, if I attempt cardio work when I am a little under the weather, I am better for it. There is, however, the time when I start the workout, feel really run down, a little dizzy, and just know there is no way my body is well enough to do it. And in this case, no big deal. Maybe try again tomorrow.

So, do you work out with a cold? I say give it a shot! BUT, LISTEN TO YOUR BODY!

Happy Holidays!

-J

What's being asked...

Mon, 23 Nov 2009 13:52:00 -0600

One reader asks:

When muscle forms, does fat turn into muscle or does muscle form underneath the fat cells? -Courtney, NYC

Very common question.

Both fat and muscle exist in your body. However, one does not turn into the other. When you work out and get stronger, in order for the muscles to sustain themselves, they need energy(calories). And where do we store most of our calories? Fat cells. So, in order to feed the muscle, the fat cells are broken down to release the "food" for your muscles. When this occurs, the fat cells will then shrink-but they will always be present.

Conversely, if you are not working out, the muscles do not need as much energy, so the fat cells will hold onto any extra calories that come into your body, and therefore, expand.

These fat cells are located throughout the entire body. Some on top of muscles, and some underneath. When too much fat builds up anywhere, it can be very detrimental to the body's organs as well as it's overall function.

So, what should we all take away from this? Keep those muscles hungry:)

-J

ROI, Personal Fitness as an Investment Strategy

Tue, 17 Nov 2009 19:09:00 -0600

During consultations with potential new clients, I will mentally dig through my grab bag of questions in an effort to know better the habits, history and goals of the person in front of me. Always mindful of never seeming overly rehearsed or canned, I will ask questions I think will evoke honest, even emotional responses. These responses allow me to gauge the level of pace, intensity and information a person requires to fully appreciate their workout. While these questions vary from person to person, I’ve found that one analogy in particular, continuously resonates with a majority of the people I train: ROI, or Return On Investment.

Viewing your commitment to health and fitness through the prism of investment actually makes a lot of sense if you think about it. Whether you factor in your monetary commitments to personal training, gym memberships, diet programs, cardio equipment purchases etc., or the time it takes to adequately immerse yourself in either/all of these activities, it’s clear that some type of investment is being made. So like an investment in a stock, bond or mutual fund, doesn’t it seem logical that you’d want to do everything in your power to influence the type of return you get on that investment?

Once you’ve established a fitness goal, the next step is to assess, as honestly as possible, how your current approach is NOT supportive of this goal. For example: you want to lose 10lbs, but realize that your diet choices are likely contributing to continued weight gain. How do you proceed? Contact a professional, talk to friends and loved ones, or carefully navigate the web for safe and effective ways to modify your diet for weight loss.

Or, you’ve decided enough is enough, and you want to build strength and lean muscle, so you commit to a gym membership. How supportive of your “investment” is it if you never show up to the gym? Or your trainer explains to you that in addition to focusing on strength training and nutrition, you also need to step up your commitment to cardiovascular work. Well why would you expect a solid ROI if over the course of a given week, you don’t do any additional cardiovascular work?

And like a monetary investment, be ever mindful of risks and other complicating factors. If you are someone who travels a ton for work and already have a hard time committing to 2 or 3 hours a week at the gym, then now is an unrealistic time to embark on an ambitious fitness or weight loss program.

Sensible goals and honest assessments are the most important factors when considering making an investment in your health and fitness. Don’t put it all on black or red. Allocate your commitments into manageable pieces , thereby allowing for greater control and a greater likelihood of solid ROI.

-B

Getting Through The Holidays

Sun, 15 Nov 2009 00:48:00 -0600

Well, the holiday forces are upon us...we all know it is going to speed up significantly, and we will be in the "holiday whirlwind" for the next month and a half. The goal, however, is not to be 5-10 lbs heavier on January 2nd.

And how do we achieve this? Well, I am not going to tell you to make all the right choices at Thanksgiving dinner or the handful of holiday parties you attend. People do not gain 5-10lbs b/c of a few big nights out over the course of a 2 month period. The reason for the weight gain is people deviate from their normal routine. All of a sudden, we feel perfectly at ease having treats in the house throughout the week. All of a sudden, snacking on pies that you have in your home becomes normal behavior. We seem to let our guard down and make more impulsive purchases b/c hey, it's the "holidays". I used to always look forward to the Starbucks eggnog lattes..I would work those into my diet at least 3 times/week for over a month. Geez, I wonder why I used to pack on a couple during the holidays. All these added treats do, in fact, add up!

Therefore, I am asking you to stay focused on your routine. And use Thanksgiving dinner and the parties as the time to do it up! Enjoy yourself, and leave feeling perfectly satisfied. (maybe even a little gluttonous:) And then, back on track! Say no to bringing home extra desert. Say no to pumpkin cheese cake muffins. If you would not put these high calorie foods in your body normally, don't start now.

And last, but certainly not least, keep exercising!!! The weather is still mild. Get out there and sweat!

Cheers!

-J

Sanity On the "No Carb" Front

Wed, 11 Nov 2009 08:44:00 -0600

Well I'll be a son-of-a-gun. Carbohydrate restrictive diets will make you cranky? C'mon, 12 hours into my South Beach Diet experiment, I was ready to bite someone's head off. Diet gurus continue to shamelessly peddle the idea that carbohydrates are an enemy to be defeated. News flash: Carbohydrates are your friend and ally. We simply need to learn which ones work optimally with our bodies.

CBS News medical correspondent, Dr. Jennifer Ashton, explains how a "low carb" diet can adversely affect your brain. From the November 9 issue of Archives of Internal Medicine:

The study, conducted in Australia, Ashton said, took a look at a sampling of 106 obese or overweight people. Researchers followed them over a year. They found that those on the low carbohydrate diet were not in such a good mood at the end of that year.

But what contributed to this mood swing?

Ashton said people on low-carb diets can be very socially restricted and isolated.
The other theory, she said, is that carbohydrates can boost the chemical neurotransmitter in the brain called serotonin. She explained, "[Seratonin] is one of the good mood hormones."

Ashton added that when you go on a diet, you can eat some carbohydrates, such as apples, berries and whole grains.

"Those are good sources that would be as effective for weight loss, but won't hurt you," she said.

But what if you're just trying to watch your weight - what should you watch out for if you have a carb craving?

Ashton said the "big offenders" in carbs are white breads and pastas and potatoes.

"They boost your insulin level, then you slam down and crash. You want to keep something that keeps your insulin levels a little more stable," she said. "Again, berries, fruits, whole grains, things like oatmeal, are much better for you."

Ashton added that the study both low-fat and low-carb diets are effective for weight loss. Both groups studied lost about 30 pounds on a 1,500 calorie diet over a year.

Still, Ashton said, "Those who restricted their carbohydrates weren't in such a good mood."

It's the point Joli and I try to make over & over again with our clients: good carbohydrates are essential blocks of energy which your body naturally uses to fuel your metabolism. So, no carbs=slower metabolism. Good carbohydrates have these healthy characteristics:

   •   high in fiber: helps you stay full longer (and avoid overeating), provides sustained energy, lowers       cholesterol levels, helps to remove toxins from the body
   •   low glycemic index: stabilizes blood sugar levels and insulin production
   •   high in nutrients: natural vitamins, minerals & phytonutrients promote health and help to prevent chronic disease
   •   low 'energy-density' (except nuts & seeds): provides sustained energy, promotes healthy weight loss and long-term weight maintenance
   •   greater 'thermic effect': naturally stimulates metabolism and promotes fat loss

There is more variety than you realize, and good carbs can be cheap and are easily accessible. Eat 'em up!

-B

For Robin, Until Next Summer

Wed, 04 Nov 2009 08:50:00 -0600

Upper Body

-Chest Press with cables, free weights, machine or tubing: Standing or bench(flat, incline, decline)
-Pectoral Fly with cables, free weights, machine or tubing: Standing or bench
-Push Up: Flat, incline, decline
-Lat Pulldown with straight bar, cables, tubing: Sitting or kneeling

-Pull Up/Chin Up: Assisted or unassisted

-Lat Row single or double arm with cable or free weight: Standing, bent over, sitting or bench
-Overhead Press with free weight, straight bar, cable or tubing: Standing or sitting
-Lateral and Front Raises with cable, free weights or tubing: Standing or sitting
-Rear Deltoid Fly with cable, free weights or tubing: Bent over standing or seated
-Bicep work with straight bar, cables, free weights or tubing: Standing or sitting
-Tricep work with cables, free weights or tubing: rope extensions, straight bar pushdown, bench kickbacks, overhead extensions or dips

CORE

-Planks: Regular, side(include hip raises), from higher elevation, from BOSU, include alternating knee-ins, from Physio Ball

-SuperMan: alternating limbs or all simultaneous

-Side Bends: Cable tension, free weight, overhead w/ medicine ball or dumbbell
-Wood Chops: High-to-Low, cable tension, free movement w/medicine ball or free weights
-Oblique: side crunches(from BOSU), weighted twists from bench, side planks, wood chops
-Cable Rotations: Level(10 o'clock-2 o'clock), High-to-Low(wood chop), Low-to-High(think golf swing)
-Crunches: Legs crossed, feet flat, feet elevated, from BOSU, reverse(knees to chest), descending roll backs(on decline bench)
-Leg Lifts: Use caution!
-Decline Bench Knee Ups
-Decline Bench Leg Thrusts

Lower Body

-Free Squats: Alignment(regular, narrow & wide stance), add medicine ball or dumbbells for resistance, Isometric holds, on BOSU, single leg squats
-Machine Work: Press, Calf Raise, Curl, Extension, Inner/Outer
-Lunge: Forward, Reverse, Walking Lunges, Lateral, Curtsey
-Step Ups
-Hip Raises: Glute emphasis, feet on BOSU, single leg isolation
-Glutes: Physio ball roll ins, single leg squats, reverse leg extensions, Curtsey lunges
-Jumping Jacks

-B

Ignoring Science

Wed, 04 Nov 2009 02:33:00 -0600

Well, I may ask you to do just that. When it comes to weight loss and healthy eating, there is a lot of scientific talk going around. There have been quite a few "no sugar" movements. We frequently have our clients asking us or telling us about their thoughts on staying away from all sugar. Well, here is the deal: If you drastically cut sugar from your body and maintain an extremely low insulin level, yes, you will loose weight. And you will do it quickly. That's science. But, what they don't take into consideration is that as quickly as you loose the weight, you will pack the pounds right back on after you return to your "normal" eating habits-which the majority of people do.

Here's the thing: We like sugar! It is in breads, it is in veggies, it is in fruit. In order to live a balanced healthy life, we MUST be honest with ourselves. And with this honesty, there must be consistency. No more "juice fasts", no more "no sugar weeks", no more "no bread" months. This will NEVER result in long term change. The truth is, real food works together to help your body function efficiently. Therefore, everyday, you should be ingesting carbs! That's right, carbs! Of course, I am not referring to anything "white" or bleached. Keep carbs in their natural state. That means Whole grain breads, ANY veggie(please DO NOT WORRY ABOUT SUGAR CONTENT OF VEGGIES), & whole fruit. Along with these products, bring in lean proteins, healthy fats(such as almond butter, olive oil, and avocado), and calcium.

The key is to find products in each of these food groups that you legitimately enjoy. Then have them almost every day. Give yourself some room if you go out to eat, or if you are at a cocktail party and they are serving yummy breaded crab cakes:) As long as you are not stuffing your face, one or two meals that deviate from the "all natural" foods will be fine.

And no matter what you read or see, ALWAYS EXERCISE! Find a way to bring strength and cardio work into your life. Even if it is 15 minutes in the morning and 15 minutes at night. That is MUCH better than nothing, and I promise, you will feel the effects of healthy living.

Good luck, and feel free to write in any questions!

Thanks,

-J

Nigella Lawson Speaks

Mon, 02 Nov 2009 11:56:00 -0600

Good Day Readers,

The link below is an article and accompanying audio portion of Nigella Lawson's NPR interview from this morning, and it's excellent. This gal has more credibility and common sense than any dietician or nutritionist I've ever encountered. Why? Because as a professional cook and foodie, she operates from a "reality " food base. Unlike nutritionists who too often remove the human aspects of eating in favor of calorie counting and endless dietary restrictions, Nigella aims to humanize eating in order to remove the stigma of "over indulgence". Because unfortunately, that stigma is what often takes a reasonable moment of genuine food satisfaction and turns it into a binge of guilt ridden, psychosomatic-self-loathing. And that's NOT healthy. Enjoy, (yeah, copy and paste like we used to do) and I'll work on getting it linked.

-B

http://www.npr.org/templates/story/story.php?storyId=114320079

Dependency

Sun, 01 Nov 2009 13:00:00 -0600

The word dependency carries some heftier connotations than the one I'd like to focus on, but the concept remains the same: a reliance on something or someone that removes the critical component of self determination. I hereby declare my over dependence on my wife to make healthy eating choices. God that felt good. So what should I do? Well before anything is done to effectively correct my behavior, I need to dive a bit deeper into where the breakdowns are happening.

Let's stipulate that independence-in-eating is the ultimate goal here. People need to be informed enough, therefore confident enough, to make sound eating choices. Here's the thing: I know the difference between a good food choice and a bad food choice, as do most of you reading this. The X factor in all of this is our fallibility as human beings. Our impulses and weaknesses, while they often contribute to life's enjoyments, tend to keep us a rung or two down from the peak of the fitness ladder. For some, this is a manageable place to live. For others, however, the result is higher cholesterol & blood pressure, fatigue, poor sleeping habits and a losing battle against weight gain. And the older we get, the more compounded these effects become.

I am very fortunate to have such a disciplined spouse when it comes to the foods we purchase and prepare. And while I personally enjoy cooking, my repertoire is far too limited, and generally falls in the "comfort food" category. So I am a direct beneficiary of Joli's enthusiasm for cooking, and commitment to healthy eating. But it's not up to our spouse to hold our hand at meal time, or fight away the demons when we want to indulge. Actions have consequences. So when you have 3 servings or an extra large portion; when you have 5 or 6 drinks instead of 2 or 3; when you crush a pint of ice cream in one sitting; when you polish off a bag of cookies by yourself; when you finish the entire wheel of cheese....you should expect consequences. Guilt can either be the emotion that highlights our indulgences and eventually corrects behavior, or, the emotion that causes us to say f#*k it, and consume with abandon.

But remember, for every consequence, you can orchestrate a counter consequence. So if you had a weekend full of excess, you can make sure that Monday thru Friday is marked by smaller portions, better food choices, frequent exercise and increased cardiovascular work. I'm not suggesting we all strive for the "weekend warrior" model. I'm simply saying that counter productive behavior can be undone with productive behavior. If you happen to have a willing and able partner on this life long journey, then consider yourself lucky. However, the power to make or break bad habits is in your hands. When it comes to your health, depend on yourself.

-B

It Takes 3

Tue, 27 Oct 2009 08:49:00 -0500

I know many of us have heard this before, but I am going to reiterate it now. There is no secret equation to weight loss and/or maintaining a healthy body. There are 3 components, and all 3 must be met. I am going to address all 3, and they are in no particular order, as all are equally important.

The first component is strength training:(2-4x/week) When you work with weights/bands/your own body weight, you are essentially breaking down the muscle in order for it to build itelf up again healthier and stronger. In order for this muscle to sustain itself, it requires more energy than fat does. Therefore, it uses more calories and will break down fat to get what it needs. This is how your metabolism increases. Hence, more calories being burned throughout the day. Cardio work, however, only burns calories while you are working.

Which brings me to component #2: Cardiovascular exercise:(3-6x/week)We all need this "cardio" work in order to work the heart and lungs and pump oxygen throughout the entire body. This is essential for keeping fit. The body works more efficiently when it has oxygen being forced throughout, which is exactly what we do when we are working hard, breathing hard, and getting that heart pumping. And in order to get these efficient workouts, there must be a base of energy, which is created through our diet.

Which of course, brings me to the last, but certainly not least, component: Nutrition(24/7). Food is our body's fuel. When we ingest the right types of food, our bodies recognize the product, break it down, and extract all the nutrients and energy it needs. You will feel better when you eat better. I am not going to go into detail, but to sum it up: Eat real food. No artificial anything! There are plenty of indulgent, satisfying, healthy foods that even if they are high calorie, your body will still recognize and use them for energy. If you are enjoying a cookie, just make sure it has all real ingredients-butter, sugar, eggs, etc. These are the things that your body recognizes and knows what to do with. And as long as you are fulfilling the first 2 components of this blog, that occasional cookie will be used, rather than stored as fat.

It takes 3!

-J

A Swarm of Good Luck?

Thu, 22 Oct 2009 15:50:00 -0500

Dear God. Anyone else getting a bit freaked out by the Asian Ladybug assault? At first, of course, you think it's sweet; an abundance of good luck. That is until they're flying into your mouth, sticking to your clothes and crawling through your hair. Then it's downright apocalyptic and scary. I imagined what I must've looked like yesterday afternoon, swatting the air around me like a panicked drunk, fleeing an area swarmed with Ladybugs. Yeah, a real pussy. Glad I'm not the only one, though. Here's a lovely synopsis from the AP. Love the ode to Hitchcock...no joke.

The ladybugs aren't venomous but at times bite humans, leaving a red mark as they test a person's fitness as a possible meal. And "people don't like them because they smell bad," the result of their stinky ability to reflexively bleed to ward off birds and other predators, Nixon said.
Some accounts of recent infestations resemble something out of an Alfred Hitchcock film.

-B