Fitness Cliques- The Diet Groupies

I have to admit it..my brain thinks differently than others. When I want to know more about  a subject, such as fitness and nutrition, it involves three things: interest in the topic, a passion to learn everything I can about it, and then sharing my knowledge with others- like my clients, family and friends.

Hence the nutrition degree, plethora of fitness certifications and years of practicing what I preach. I strive to give and be the best with my work!

Trouble brews sometimes when fitness cliques interfere with my job of getting the real information out to my clients… One clique in particular just gives me a very uncomfortable rash in a place that’s hard to scratch- sarcasm implied here. It’s the diet groupies.

You know who they are. They are always on the latest diet, looking for a quick solution to lose the unwanted weight they’ve gained, and have generally lost weight on some stupid diet but gained it all back because they aren’t addressing the real issue at hand..no exercise and too big a spoonful in the mouth. Listen to me, please, diet is a four letter word.

I have never been, never will and will never tell my clients, family members or friends to go on a diet! It is a temporary solution to mask a deeper unresolved problem of poor nutritional habits. Eating is necessary, healthy and should be done frequently throughout the day. Additionally, you need carbs (no they aren’t an enemy, rather a very important source of fuel to feed your muscle and brain tissue), fats (in moderation and good sources) and protein to be balanced.

Your bodies need a constant, steady supply of fuel to support basic functions  like breathing, circulating, sleeping, brushing your teeth, using the toilet and getting in your car. Guess what? If you exercise, play sports or have a fairly active job, you’re going to need more fuel to support it. Trust me, if you don’t eat the right amount of calories you will suffer from lethargy, lack of concentration and poor performance with exercise and daily activities. Why the hell would you want to do that?

What about the alternative solution? You know the one that I, the fitness industry and every other knowledgeable professional will tell you..put down your fork, control your portions and eat to support you. BTW you’ll need plenty of nutrient dense foods. Sorry, you have to eat vegetables and fruit. Oh yeah, and hold the simple things like white flour and sugar, crappy things like trans fats and hydrogenated oils, too much alcohol or anything artificial or you can’t pronounce in the food label (unless it’s a foreign label).

It’s quite a simple process, although any diet groupie will suggest otherwise. I’ve heard them all: low carb, high protein, fruitarian, raw foods, macrobiotic, low fat, pill-popping, super low calorie and fasting diets….plus many more! They all have their slogans, but they are all crap. Unless you are not a human being you will need a sound eating plan that includes proper percentages of carbs, fats, proteins, vitamins, minerals and possibly some accessory nutrients (think glucosamine).

How do you know what you need? I know, ask a professional like me. Please run from a trainer, friend, family member, or any other person for that matter, that tries to sell you on a diet program (you can actually grade them here).

Also, pills, potions and calories that are less than 1200 for a woman or 1500 for a man are completely unacceptable. Run to the hills, bury your head in your pillow or just tell them to buzz off if they suggest otherwise.

I’m a passionate person who loves her work. I’m also just as passionate about people who screw with my work, provide false information to my enthusiasts or try to sell them on something that isn’t a lifelong solution. Temporary is fine when it comes to living conditions, transportation or in-laws (wink, wink). However, it doesn’t apply to dieting or any other form of exercise.

Groupies generally want one thing to meet their idol/obsession. Whether it’s weight loss, rock stars, artists or entertainers it’s all the same. You may get what you want one time, but does that keep you satisfied for the rest of your life? Hell, no!

Be the individual who doesn’t follow the clique- change your stars and become the idol with the groupies. Lose weight by following the standards set forth by the experts who have studied nutrition, weight loss, exercise and all things  that support it. People like me, and all the others who walk the talk, live the life and understand what you need to make your weight loss goals permanent.

Let’s make our own clique- the permanent weight loss group. Wait, it already exists, it’s called the health and fitness industry. Are you ready to follow our advice yet?

Passionately- Amy

PS- the real solution to your dietary issues exists here http://www.dietgrader.com No, BS! Straight up what you need nutrition with a report card to boot.

PPS- It’s so important I’m offering a FREE one week trial! Use it!!

Trainer Top 10 Questions- Preworkout Meals & Weighing the Myth of Muscle vs. Fat

Working through the list of Top 10 questions/statements I am commonly asked brings up the topics of nutrition timing and myth busting. Read on to enlightenment and current guidelines.

2. “What should I eat before my workouts?”

The second most commonly asked question I get is on pre-workout meals. People always ask me what they should eat before they workout and/or how soon should they eat before they go to the gym. The body obviously needs fuel to support the workout, but there are many variables to consider: type of workout (endurance vs. strength), intensity of workout, length of workout, and the individual’s daily energy requirements. Essentially every person will have different needs but here are some general guidelines anyone can follow and have success with before they hit the gym.

*Be sure to include foods that are tolerable and you like; pre workout is no time to experiment with a new food
*Avoid high fat, greasy foods (french fries, burgers, fried foods) as they take longer to digest and can lead to gastric upset and sluggishness
*If you are 2-3 hours pre workout: eat a meal that is approximately 400-500 calories and includes carbs and proteins; low glycemic index carbs (whole grains) will give a slow release of energy and sustain your workouts over the high-glycemic index (refined foods) counterparts
*If you are 1-2 hours prior to a workout: eat a light snack such as cereal bars, yogurt or fruit smoothie
*If you are 30-60 minutes prior to a workout: eat a little piece of fruit, or consume 8 ounces of juice or sports drink (NOTE: ingesting these foods have contributed to gastric upset in some individuals)
*Ingest 17-20 ounces of fluid (water) 1 hour prior to your workout as proper hydration plays an important role in performance

Examples of quick and easy pre-workout meal and snack ideas include:

* Cereal with low-fat milk
* Whole grain toast with peanut butter
* Glass of juice
* Chicken breast on whole grain bread
* Salad with light dressing
* Minestrone soup
* Yogurt with fresh fruit slices such as bananas and/or strawberries
* Grilled chicken with wheat pasta
* Steamed non-gaseous vegetables
* Fruit salad

3. “A pound of muscle weighs more than a pound of fat!”

I love this statement and I hear it all the time. I believe it goes hand in hand with the other myth that muscle turns into fat when you don’t use it. Sorry to say, but both of these statements are false! I can ask you to think about the pound for pound statement again, and I usually do with my clients, using a pound of cotton balls vs. a pound of meat. Which weighs more? Answer: They weigh the exact same it just takes a lot more cotton balls to make a pound on the scale then it does meat.

5 lbs each!!

Same is true for muscle and fat weight. Pound for pound they weigh the same on a scale (really, seriously 1 pound is the same as 1 pound on a scale), but muscle tissue is more dense and takes up less space than fatty tissue. As body composition changes (fat weight vs. lean weight) when you begin exercising the muscle tissue begins to grow and become stronger, as the fat cells begin to shrink and become smaller in size.

So let’s discuss this other issue of muscle turning into fat and fat turning into muscle while we’re here. These tissues are completely different on a cellular level and have different physiological functions within the body. It would be absolutely impossible for either tissue to morph or turn into the other it just can’t happen. Your muscles cells will atrophy with disuse and become smaller, but your fat cells will become engorged and continue to grow right along with you if your so inclined to eat more than you should and not exercise on a daily basis. The good news is, it’s reversible. You can grow your muscle bellies and shrink your fat cells and be the best you can be with where you are at in you life! What are you waiting for?

Hope you found these answers useful. See you for the next question!

Stay happy and healthy- Amy

Optimal Nutrition

The following are simple strategies that you should include in your meal planning, food preparation and overall healthy diet.  By including several or all of these options you will decrease your risk of developing disease, cut down your risk of obesity and lose weight.  Here’s a little tidbit for you to chew on (no pun intended):  If you snack on produce three times a day instead of soda and chips you can expect to lose about 1 pound per week!

 

Eat and breathe the following little morsels:

• Eat regular snacks and meals throughout the day; about every 2.5-4 hours.  About 3 meals and 2-3 snacks
• Eat protein with every meal or snack to improve satiety of meal
• Eat a fruit or vegetable at every meal or snack
• Eat foods with fiber (whole grains, vegetables, fruit, legumes- beans, peas, lentils)
• Keep saturated fat intake to <10% of total calories and avoid all sources of trans/hydrogenated/partially hydrogenated fats <1% of fat intake
• Eat lower fat foods and make smart substitutes (2% milk to 1% or skim, non-fat yogurt instead of whole fat)
• Eat just until comfortable
• Eat a small snack just before lunch and dinner to reduce the tendency to overeat
• Limit refined foods- white bread and cereals, soda, sweets and alcohol
• Limit alcohol and caffeine intake
• Limit sodium containing, cured and smoked products
• Reduce or eliminate processed foods which contain additives, preservatives, artificial flavors and sweeteners
• Eat a variety of foods every day.  GOAL- try not to eat the same foods in a 3 day period
• Eat more wholesome, natural foods, and buy organic whenever possible.

 Enjoy your apple a day,

Amy