Fitness Book Club: Willpower: Rediscovering the Greatest Human Strength
by Pamela | January 26th, 2012
Welcome to the first post from my new fitness book club!
It’s funny that as I write about the first discussion and book selection, I am struggling to stay away from the distraction of Twitter and Pinterest. The irony is the first book up for discussion was Willpower: Rediscovering the Greatest Human Strength
What could have been a rather dry subject was actually made quite entertaining. Baumeister is the researcher, in the clinical sense, of the pair and has plenty of experiments and studies to back up his primary conclusions: willpower is a real thing that can be conserved and strengthened. To help make sense of the research and figure out how to apply it in your own life, Tierney uses real world examples and real life situations.
My favorite chapter, for example, is his discussion of glucose levels and their impact on willpower. He uses a story of type 1 diabetic and comedian, Jim Turner, to illustrate the point. Jim recalls a nighttime episode of irrational thinking and near hallucinations to show how low blood glucose can take away our common sense and make us people that we aren’t normally.
I know this first hand. I too lack self control and rational thought when my blood glucose drops. (In case you didn’t know, I am also a type 1 diabetic.) I’ve been known to yank phone cords out of walls, break things and (although it’s been a long time) eat uncontrollably when my blood sugar dips far too low. While most people don’t experience it to the extremes that Jim and I do, there is a lesson to be learned: to make rational thoughts and decisions the brain needs fuel. Let your glucose levels drop too low and you lack the ability to make good choices.
While this isn’t a fitness book, the authors do offer a pretty good weight maintenance plan that could also carry over to anyone trying to lose fat. I don’t want to give it away but I will give you a hint-it’s not about dieting.
If you’ve ever wondered how some people seem to quite smoking for good or stay dedicated to the gym with ease, this book is for you. There’s even a solution for my Twitter/Pinterest problem. It’s called RescueTime and I really need to look into it.
Thanks to everyone who joined the live Facebook discussion about this book. If you missed it all the questions and discussion are still there, just scroll back to January 19.
The next book for my fitness book club is The Blue Zones: Lessons for Living Longer From the People Who've Lived the Longest
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The Fit Truth: You Must Strength Train
by Pamela | January 9th, 2012
My first observation, in reviewing the habits of my most successful clients, was not a surprise. It was something that had been the cornerstone of my own transformation and still is the foundation of my workouts, both personal and professional. Their results only reinforced what I already knew.
image by ericmcgregorThe Fit Truth: You Must Strength Train
The 1st Key to Real Fitness is committing to a challenging strength training program as the foundation of your fat loss and fitness routine.
I won’t lie; there are lots of ways you can lose weight. But do you want to lose weight or do you want to lose fat? Losing weight isn't the same as reshaping your body so you fill out your jeans and have tank top ready arms. Losing weight just means being a smaller version of your squishy self. What makes the difference between just losing weight or having a fit body is a focused, appropriate and challenging strength training program.
Focused: Your strength program should be efficient and designed to maximize results. If you’re program contains a lot of isolation moves (like concentration curls) or machines (like leg extensions) then you may not be getting the biggest bang for your buck.
Appropriate: No one walks into my studio and starts doing dead lifts and single leg squats on the first day. Your strength program should meet you where you are. If you’ve never lifted a weight in your life, your program should start with learning proper form and how to move your own body. It should also be designed with your goals in mind. A fat loss program looks different than a sports specific or body building program. Any prior injuries or muscle imbalances should be taken into consideration.
Challenging: Please don’t take appropriate to mean easy. If someone has never lifted weights before a body weight squat can be very challenging. At the same time, endless repetitions with 3 lbs dumbbells will not shape the body you want. If you can do 50 crunches on the stability ball then you need to increase the intensity. Don’t be afraid to step out of your comfort zone.
My most successful clients embrace their strength programs. When push comes to shove, they will do their strength homework instead of cardio. I want you to do the same. You can raise your heart rate with strength training but it’s harder to build muscle by riding the stationary bike.
Your Action Steps:
- Strength train 3 days a week minimum. No excuses.
- If your goal is fat loss, your movements should be designed to use as many muscles as safely as possible and to keep your heart rate up. Keep the movements big and rest periods small.
- Make sure you can do a basic squat, a basic lunge, a push up (whatever modification makes sense for your fitness level), a bent over row and a plank hold with perfect form. You must master basic foundational moves before progressing to more challenging versions and combinations.
- Keep a training log. Document all strength sessions with reps and weights done. Have a plan for progression that matches your goal.
Don’t worry, we don’t leave cardio completely out. It is important for good health and it can help you burn more calories. But many of you are going about it the wrong way. Next week, I'll tell you how cardio fits into your program.
See all articles in the series The Fit Truth.
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Can You Touch Your Toes?
by Pamela | December 26th, 2011
image by Alejandro LopezWhen I say “physical fitness” what’s the first thing that pops into your head?
The first thing I think of is the Presidential Physical Fitness tests we used to take in school. Maybe it’s because I have a lot of trauma and negative emotions tied to them. As the fat kid, these tests caused me much anxiety. I couldn’t run a mile, do a chin up or complete the required number of sit ups.
In health and fitness circles we spend a lot of time talking about physical fitness. I have since gotten over my fear of the term, but the more clients I work with the more I think our focus may be displaced. Yes, running a mile under a certain time is a great goal. But is it really what most people need to worry about?
Physical function, to me, is a much better area of focus. Physical function is defined as:
One's ability to carry out various activities, ranging from self-care (activities of daily living) to more challenging and vigorous activities that require increasing degrees of mobility, strength or endurance (Stewart & Kamberg, 1992; Haley, Coster & Binda-Sundberg, 1994; Haley, McHorney & Ware, 1994; Wilson & Cleary, 1995).
This term used to be mainly applied to older adults or those with physical challenges. However, society is getting unhealthier and more sedentary as the obesity epidemic grows. The consequence? Lack of physical function in one or more areas is becoming more common in younger adults.
Some examples of our modern maladies:
- Inability to lift legs up to tie shoes or put on socks.
- Unable to get up off floor from a seated position.
- Can’t walk up more than 1 or 2 flights of stairs without stopping.
- Low back pain from tight hamstrings and weak core.
- Getting up out of a chair requires an arm or pushing off.
Some of you might laugh at the thought of some of these things, but really they aren’t a laughing matter. I see these things in people in their 30s. If they have these problems now, what are they going to look like in their 60s and 70s?
Fat loss and athletic achievements (like running a 5K) are great goals to strive for. But so is moving freely and without pain. But we, as a fitness industry, need to do a better job of helping people function. It’s not a matter of “no pain, no gain” but a matter of “no pain”. Exercise should be fun and challenging but compatible with real life challenges facing people. Being able to touch your toes and walk a mile are just as important as fat loss and running.
How do you feel about the fitness industry? Is the emphasis on boot camps and “insane” workouts helping or hurting?
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Top Office Friendly Healthy Snacks
by Pamela | December 15th, 2011
Recently on Facebook, someone asked about easy snacks. Snacks that are under 200 calories and can be eaten at the office.
image by Harsha K RThe reality is most people spend a good deal of the day at the desk. Snacks need to be non-perishable and quick. Something that can stay in a desk drawer or office refrigerator and reloaded once a week. Something that can be grabbed in the mad dash between meetings and conference calls.
I used to live that life, so I know how challenging it can be. My go-to 2:00 pm snack when I started this journey (and for many years after) was a Luna bar. It still makes the top of my list. Just don’t wash it down with a Diet Coke as was my habit back in my office dwelling days. I have since discovered that woman cannot live on protein bars alone. So I have compiled a list with a variety of options for healthy office snacks or mini meals. If you’re struggling with office fuel or things to pack in a purse for a long day of errands I hope these options help you out. If you’ve got a favorite not on the list be sure to share!
Desk drawer snacks:
- Luna Bars (170-190 calories each, depending on variety)
- Primal Strips Seitan Jerky (99 calories)
- Almonds (100 calorie packs for freshness)
- Bear Naked Fit Granola (120 calories a serving)
- Dry Roasted Edamame (130 calories a serving)
- Bananas ( small ones are about 75 calories) and apples (small ones are about 65 calories)
- Tuna or chunk chicken packets (for my non-vegetarian readers, about 70-100 calories per serving)
- Protein2GO (50 calories) perfect to add to a bottle of water
Break Room refrigerator snacks:
- Low Fat Cottage Cheese (1/2 cup 90 calories)
- Hummus with baby carrots (about 100 calories for a serving of each)
- Greek Yogurt (varies by brand, aim for 120-150 calories)
- Hardboiled eggs (71 calories each) or just the whites (17 calories each)
By planning ahead and bringing in a new bag of snacks each week you will have something to reach for (other than the vending machine Snickers) when hunger attacks.
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The Myth of Holiday Weight Gain
by Pamela | December 1st, 2011
The holiday season is full of stories and myths. Some are a delightful part of the season, like the notion of Santa dropping off toys to all the good girls and boys on one magical night. Or that Frosty the Snowman might come to life one day if we could just find the right hat.
image by IPBrianBut there is one myth that, quite literally, weighs on us as we approach New Year’s Day. It is the one that tells us that when we step on the scale on January 2 will be about 10 pounds heavier than we were before Thanksgiving.
Fear not, however. The 10 pounds the average American is alleged to gain from eating too much pumpkin pie and drinking too much eggnog in the six week holiday season is indeed a myth. A National Institute of Health study in 2000 tested this theory by measuring the weights of 195 volunteers before, during and after the six week holiday season. What they found was the average weight gain was only about 1 pound.
Yet, the myth still persists and is spread even in fitness circles. Perhaps it is because some people do gain excessive amounts of weight during the holidays. After all, if 1 pound is the average weight gain, and we know that some people didn’t gain any weight at all, some people exceeded that average as well. The study showed that about 10 percent of participants gained more than 5 pounds during the 6 week holiday season. Its results concluded that there were 3 factors that influenced who gained 5 or more pounds and who didn’t.
The Top Factor: Being overweight or obese.
This means your best offense is a good defense. If you are fit, healthy and focused on staying that way all year, the holidays don’t prove to be as much of a challenge. So don’t wait till January 2 to start a fitness program. Do it now and have a foundation to help you navigate the holidays and minimize the damage.
The other two Top Factors: Level of hunger and level of activity.
Level of activity will be addressed by your defensive measure of starting a fitness program. As your schedule gets busier, remember that something is always better than nothing. As a part of your fitness program, have quick activities you can do that easily at home or on the road. Also workouts can be broken into 10 or 15 minutes segments, making it easy to fit in on hectic days.
Keeping hunger at bay, and addressing the third factor, can be more challenging because of another myth-saving up calories for a big meal. The worst thing you can do is to go to a party or a family Thanksgiving meal hungry. When we arrive hungry with blood sugar levels plummeting, everything looks good. Eating normally throughout the day is a much better strategy and will help you make better choices.
During the holiday season we will be overwhelmed with choices at office parties, holiday open houses and family festivities. The key is to be proactive: have a plan, stay active and eat normally. Knowing the facts will help you stay below average when it comes to holiday weight gain.
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