Being Ripped vs. Being Healthy:I love the opportunity to start with a new training client. Learning more about their history, outlook on training & experience always gives me a new perspective I can use to better connect with others. Yesterday I began with a newbie to me who had come from over 3 years of training in a traditional bodybuilding style gym. While I actually consider myself a little on the "bro" bodybuilding side myself, true bodybuilding is an athletic endeavor focusing on maximizing aesthetics goals over all else.This client is a doctor so very well educated on the health side of life. This spurred an excellent conversation regarding how people from the outside perspective idealize the hot, toned or ripped physique. It is automatically correlated with health, vitality & strength. Where as you see the normal girl who claims to need to lose that last 5-10lbs, has a bit of cellulite & a touch of softness around her tummy as much less "healthy" than the muscle bound fitness model.Honestly look at these pictures & tell me without thinking who you see as the model of health?Yes I would probably have answered the same a few years ago. However as the good ole Dr. & Iwere chatting, we both acknowledged several observation from his years of bro style training. (PS yes I say bro style training for laughs, I have no issue with it what so ever..:)Anywho he discussed the women in there who lifted for 2 hours but had to sleep or use stimulants the rest of the day due to extreme fatigue from overtraining & under-eating. The number of beautiful buff bodies who were full of chemicals, stimulants, depressants & other enhancements to get any extra inch of muscle. To hell with the internal damage it caused! Speaking of the internal damage, I would say the majority of those super thin societally deemed gorgeous women lacked a menstrual cycle. As it's HEALHY for women to carry body fat in order have a functioning period, regulate body temperature, have shiny hair & nails, brains function & SOOOO many more important health markers.Now I am not just picking on body builders. As I know this is not the person most of us relate to. Instead how about I use myself as an example eh? Why not throw my own former habits under the bus...SO for YEARS I was consumed by "being healthy"...Now let's be real. By being healthy I REALLY meant being skinny. Nope not even "in shape" or "fit", I wanted to be skinny because that's what people praised. I lost a few pounds, people would notice & say "girl you look so skinny lately". In of course a super positive way! Obviously skinny gave me added value, acceptance & I assumed would mean being healthy. So I did so. I ran a ton, I ate a lot of lettuce, low fat granola bars, fat free yogurt, ate egg whites & hell even went vegetarian for a really long time. Did it work? On the outside yes. I did lose weight. In fact I got down to well under 100lbs! YAY I am now LESS weight in the world.On the inside however I was a hot mess. I had major digestive problems, became anemic, liver enzyme tests showed issues, hair fell out, low libido (sorry mom!), major mood issues, bad/discolored skin & lost my menstrual cycle that I have battled to regain going on 5 years!Yes everyone (myself included) praised my new found healthy lifestyle because I was now skinny. SCORE! I had such good "willpower", "discipline" & "self control" which obviously made me superior to all those chubby people n the world who lacked my ability to eat less, move more & feel like garbage most of the day. Granted this was NEVER my thought process. I never once looked in the mirror & thought "damn girl you look hot". It was always "why do I still have cellulite here", "why don't my arms look toned" all while pinching every much needed ounce of body fat left on my frame. Yes, weight obviously correlates to happiness..Said no one ever..Yes that's a bit of personal info from me, which is super hard for me to admit to. Yet I know many of you can relate to these feelings. To looking at the folks running triathlons, doing crossfit 6x a week or now throwing around "strong is the new skinny". Because that's exactly what we need in life! Another BS way to evaluate our worth by our physical endeavors.Ok I have digressed on this post I will admit. However the purpose is to say health is something built from the inside. You can be visually small & be healthy OR very unhealthy. You can be overweight & be healthy OR not healthy. The hard part is understanding that we have to fix the inside before the outside. Or at least that's the longterm SUSTAINABLE way to do so.This is also a hard reality when it comes to fat loss. I often have to break it to people that if you have spent years mistreating your body, feeding it crap, depriving it of nutrients & never moving of the sofa. The chances of you convincing it to suddenly cooperate & lose weight within a short period of time because now you've decided to give it some love. Well that's unlikely to be a quick fix. It's the biggest frustration I encounter when working with the yo-yo dieting club. You can't starve, abuse & manipulate your body into health. It takes care, consistency, patience & even moderation in our approach.Long story short. Don't idolize others bodies as being healthy because the scale shows them a lower number then yours. The same goes that you shouldn't assume because someone doesn't hold a 6 pack or have the perfect runner's body that they are unhealthy! We all have different bodies, shapes, sizes & desires to reach for. Focus on health 1st! As I promise being a skinny person who is tired, grumpy, angry & totally self deprecating is NOT healthy living. Strive to feel vibrant, eat nutritiously, feel like you are honoring your hunger, not letting food rule your world, working out to make your body stronger & letting all of these endeavors enhance your life! Soapbox weekly blog complete...:)What signs do you look for in YOURSELF to show you are healthy, happy & living the life you are reaching for?
Post-Workout Nutrition Confusion? You are not alone! Flipping through every magazine, you can read a different "must do" from varies gurus about the perfect post-workout food! From the most popular "you must have a protein shake within 5 minutes" to newer "fasting is the way to go" for fat loss. There is ample reasons to be more than slightly confused.
So are you ready to dispel some myths & clarify what's best for YOU? Here goes:
I work with a wide array of clients who are all striving towards different goals:
- Increased Athletic Performance
- Increased Cardiovascular Function
- Maintaining Bone Density
All awesome reasons to hit the gym!! One of the most common questions every gym goer asks upon starting a new routine is "what should I eat post workout?". A protein shake? Carbs? No Carbs? How About Healthy Fat?
These answers all depend on my cliche phrase of who are you & what are your goals! The intensity of your workout, when you ate last, your goals in the workout/recovery & most importantly overall daily intake factor in to the post workout equation. So I thought I would quickly breakdown a few different scenarios of IF, HOW & WHY you need to be concerned with your post sweat-fest intake.
~ The General Fat Loss Client:
Post yoga session, no immediate refuel needed.
IF: you are a beginner fitness enthusiast looking to lose fat, working out at a low-moderate intensity level (which may feel strenuous to you but is mostly bodyweight/cardio/lower intensity lifting) & are eating an adequate total daily caloric intake.
THEN: The answer is no, you don't need to slam a shake or even eat within that often touted 30-45min post workout window. You already have enough glycogen in your system & haven't solicited a demanding enough physical output to need to replenish immediately. Eat your next meal as normal & make sure it's balanced with protein to maintain muscle.
~ Advance Fat Loss Client:
IF: you are an intermediate to advanced lifter, runner or whatever your workout of choice is & are looking to lose a bit of fat while maintaining your workout intensity.
THEN: It probably would be safe to fit in some type of post workout fuel just as a "can't hurt" measure. Will you lose all your gains if you don't? Definitely not. Simply on the more intense training days, you should aim to maintain all of your lean muscle mass. Therefore a safety net of protein post-training can't hurt. Now this doesn't mean you need to keep your shaker bottle glued to you at the gym. It just means have a small snack or plan to eat your normal next meal within an hour after training.
Post Interval Cardio, I skip & enjoy my next meal.
This is somewhat dependent on your sport/performance goals. In general always include a solid source of protein! Carbs & fats are variable based on the activity. If you find yourself losing strength, muscle, have another intense workout the same day or are not recovering well, include carbohydrates. If you have no energy issues or any of the above symptoms, just consuming protein for fat loss might be the ticket.
What about Fat? It's not necessary & does slow down the replenishment of nutrients from protein & carbohydrates to your muscles. Which is why I actually recommend healthy fat consumption for most meals because we want slow absorption of food to sustain our hunger for a longer period of time. So if your post-workout nutrition is a meal that is suppose to sustain you for multiple hours? Go ahead & include that healthy fat from cooking oils, avocado, nuts etc. That way you are not ravenous an hour later. If the food you consume post workout is just a snack to get you through for an hour or so? Skip the fat.
~ Athlete or Musclie Building:IF:
Top priority is muscle building or athletic performance such as training for a race, then yes I always recommend eating within the notorious post-workout window to be safe.
post heavy lifting, I always refuel
WHAT: Choose a snack or meal based on a close to equal ratio of protein to carbohydrates to quickly replenish glycogen stores to muscle. The best post-workout carbs comes from quick metabolizing sources of glucose, such as starchy sources like oats, sweet potato, quinoa, yam, or rice. That plus your standard protein shake or a real food meal like chicken breast + starchy carbs is a great way to make sure you are building muscle & fully recovering to perform optimally next workout. This is a time to skip the fat if you are concerned with refueling as quickly as possible. As mentioned, healthy fats are much needed but do slow absorption rates. So have a quick post workout shake & then include healthy fat in your next meal.
Ok that that was a bit science heavy so heres a simple recap:
~ Newbie Fat Loss Client: No need for immediate post workout meal. Eat next meal per normal.
~ Advanced Fat Loss Client: Aim for protein only post workout UNLESS performance/energy suffers OR if it's a full meal meant to sustain you. If that's the case, a balanced healthy meal of protein, some carbs & a little healthy fat is best to keep you from being ravenous a few hours later.
~ Performance Athletic or Muscle Building: Consume protein & carbs within 45 min to an hour post workout. Skip the fat on this snack.
My Go-To Smoothie Formula:
- 1 scoop high quality protein powder (or 6oz plain greek yogurt/cottage cheese)
- 1/2 frozen banana
- 1/2c frozen berries
- 1c unsweetened almond milk
- 2 handfuls of spinach
Optional Add Ins: for a meal I add healthy fats such as ground flax, avocado or 1tbsp nut butter.
QUESTIONS? Just ask!! Want more tips, tricks & exclusive FREE content? Don't miss out on a thing, click here to sign up for bi-weekly news. Never any junk!
If I were asked what 3 things would I bring with me to a deserted island, my answer would quickly be:
- My husband
- My dogs
Don't worry, I could use the wine bottle for bicep curls too..
Over the years my enjoyment of a glass of wine has blossomed into a full blown love affair. I not only enjoy drinking a big glass of my favorite cabernet, I love learning about it. My husband & I have taken multiple wine classes to know more about the origins, grape varieties & regional differences between each & every bottle. Am I an expert? Haha no in the slightest. I'll be real, my husband would diligently take notes as I would be 100% on top of the taste testing portion. After a few pours I stopped caring so much about where the damn grape originated & mostly wondered when the teacher would stop talking & continue pouring. But that's not the point...From a solo glass to end a long work day, to a wine tasting with friends & of course a shared bottled in the kitchen while cooking with my husband, it is one "liquid calorie" I just refuse to give it up. Now it's lovely to hear the experts throwing around headlines touting the "health benefits of wine" & having you believe that nightly glass has no consequence on our body composition. However let's be real.
- Who only pours 4-5oz into their glass? Hello 8-10oz "glass"...
- How often do you have more than one?
- Does that glass of wine loosen you up to a few after dinner treats?
- What are your goals?
Quite frankly all of that sucks! I would personally kill to be able to have 2 nightly glasses of vino & not see an extra layer appear around my waistline. BUT my reality is my body absolutely holds onto extra body fat when I drink alcohol too frequently.Bummer..
Life isn't fair...& many other expletives I could spout.But that's reality & I had to at some point accept that it was interfering with my goals.Another reason the nightly vino had to go? It interferes with sleep quality. Science backed, we just don't sleep as well post drinking. My sleep is crucial to my job, energy, workout performance & overall attitude. That right there is honestly more important then the extra albs I hold onto. So does that mean I had to break up with my true love Cabernet?Heck no! BUT I did have to learn the best way for ME to moderate my consumption in a way where I didn't feel deprived OR feel disappointed in my path to healthy living. How'd I do so?
- Know Thy Limits: in general i try not to drink more than 2 glasses at a time on any occasion. it's my line where I can get a little tipsy without feeling crappy the next day.
- Set Parameters: I say no Sunday-Thursday & that made the BIGGEST difference for me! Most week nights I had created the habit of throwing my stuff on the table, sighing out the long day as I pour a glass because I deserved it. I found other ways to de-stress such as taking the dog for a walk or making a hot cup of tea. It took practice & habit change but now it's no big deal.
- BE FLEXIBLE: if we have a weekday event I don't punish myself by saying "you can't drink on the weekdays". I stick to my no more than 2 glasses & usually go with only one. As I remind myself that work will come early tomorrow & I have a responsibility to my clients to be at my best.
- Don't Drink Crap: if I open a crappy bottle that doesn't please my palate, I don't drink it! Why waste the enjoyment on bad wine. Simple!
- Make it an Enjoyable Experience: I make sure I am in a situation where I sip the wine, not guzzle it. I also don't succumb to peer pressure to drink just because everyone else is doing it. Learned that in kindergarten right? Funny how we forget. I am a big girl & if I am not in the mood, I am not going to drink. Frankly anyone who cares I'm not drinking can buzz off.
Life is all about choices we make & prioritizing what matters. BUT be honest with yourself as to what behaviors might be getting in the way of all your hard work. I far to often find clients lying to themselves about some of these sneaky behaviors like the night "glass" (aka 2-3) of wine or just a few drinks with friends. Yes I know that trick from personal experience..This is another example of how food doesn't have to be the all or nothing diet mentality. Anytime I say "no wine", I fall into the weekend bender & repeat the cycle week after week. Feeling like a constant failure for not being able to exhibit more willpower. Who needs that? Instead I took a good look in the mirror to recognize my habits, behaviors & goals. Then found a middle ground that works for me!Any other wine lovers out there struggle with this like me? Shoot me a message to tell me how I can help!