Gimme a h ! C ! G !

OK, so I thought that my diet was pretty darn good - ate lots of protein & veggies, used coconut oil, only ate out occasionally, no soda, ate every 3-4 hours and tried not to use processed foods. I did drink chardonnay - but only on the weekends. Of course I exercise alot - strength training 3-4x a week and cardio 3-4x a week. So why was I not losing the excess belly weight that kept lingering from early stages of menopause years ago? My legs were getting skinnier, my shoulders and back looked really "cut" and I was finally building a butt from weight training.....but the belly would not budge! I also wanted to have less bodyfat on my upper arms to see more muscle definition from all of my hard work.

 I had been hearing alot about the hCG diet centers and knew a few women who had lost alot of weight - quickly - on their plans so I started investigating. After alot of research, I found a homeopathic hCG and modified diet plan that targets stored fat around belly, hips, thighs and upper arms and is supposed to work as well as the pharmaceutical hCG but without any risk of side effects. Knowing firsthand how extremely difficult it is for women to lose this excess fat, and how a diet like this could jumpstart our fat loss efforts, I bought a sample bottle and set out to test it myself. If I did well, this would be Trim Up's New Year Resolution miracle diet! (btw, I did offer the hCG diet to a test group at Trim Up last week so they could finish before Thanksgiving and so far they are very pleased and losing weight quickly-more on them later)

The hCG drops are all natural but supposed to reset your body's fat-burning to reach that bad "white fat" that stores up from eating sugar, carbs and processed foods, etc. The first 2 days are "loading days" in which you are required to eat everything in sight - as much fat as possible. That was surprisingly hard for me to accomplish as I felt so guilty! I did not realize until days later how important the loading is in helping to curb your hunger during the first week and hate that I missed out on a chance to eat a package of french creme horns (that I have not had in 10 years!).

After the loading days begins the low calorie phase - 2 weeks of 800 calories per day (more when exercising) that consists of whey protein shakes, lean chicken, turkey, beef or fish, green veggies, a few eggs, 2 servings of certain fruit and rice crackers. If you eat any other carbs or sugar, the diet is ruined and you may as well stop taking the hCG. I am on the last day of this phase and I am proud to say that I DID NOT CHEAT! The toughest part was getting through the first weekend without wine but by the second weekend, it was so much easier. Guess I am losing my carb cravings.

What helps to keep you going and motivated is the quick weight loss. To see the scales go down every morning makes the willpower stronger! I have lost 8 lbs and 2 inches from my waist so far and I feel amazing! I will continue for 3 more weeks by adding more calories and more food choices but still no sugar or carbs even though I am finished taking the drops.

This diet serves many purposes including 1) it is a natural detox by eliminating all processed food, soda, artificial sweeteners and alcohol, 2) it is hypoallergenic by eliminating foods that tend to cause food sensitivities like gluten & dairy, 3) it is low-glycemic by only allowing foods that will not raise blood sugar and then spike insulin (fat-storing hormone), 4) it boosts your metabolism with high protein & eating every few hours, and 5) it makes you more aware of the calorie, fat and sugar content of foods by keeping a food journal.

Here are some things that I learned these past 2 weeks while on my hCG diet:
> I realize now that I had been eating way too many calories - even though healthy choices (like nuts) > If you wait about 10 minutes after feeling hungry, it will go away if you just wanted something to eat but weren't truly hungry
> I prefer scrambled eggs with 1 whole egg and 2 egg whites - they are much fluffier!
> Drinking orange juice first thing in the morning before eating was not good for my blood sugar and insulin!
> My beloved wine was not helping my waistline.
> I feel more energetic eating this way - even on low calories.
> You will need a daily fiber supplement the first 2 weeks.
> You will not be able to go out to eat in a restaurant during these first 2 weeks
> Don't be surprised if people become uncomfortable or even irritated around you when you are passing up the fatty food, carbs and alcohol. Maybe the fact that you are committed to "eating clean" makes them feel bad about their nutritional habits or weight.....misery loves company? Or some people just don't like change....especially if you are the cook of the household.

Once I complete the remaining 3 weeks I will give total bodyfat and inches lost and also reveal my before and after photos!

Weight Training for Weight Loss

Back in the day..... late 80's to mid 90's..... I was the "Cardio Queen" as owner and instructor at the first Trim Up.   Fitness was all about aerobics, with a few light weights thrown in now and then.

(notice my Jumbo sweet tea in the corner - my fuel of choice back then)

Even though my eating habits were spotty - I did cook a good bit but was light on protein and high on "fat-free" aka sugary foods, and diet coke was a staple - I managed to stay trim and a size 8 for a decade. Being in my 30's, I had a great metabolism, especially with all of the aerobics and still had a youthful body.

     And then I turned 40 and things started getting weird.  It was a combination of Trim Up closing (less exercise) and an early menopause.  The next few years started a gentle slope towards weight gain, less energy, knee pain and mental confusion with a touch of anxiety.  Luckily hormone replacement therapy helped with most of my ailments but my body was still betraying me.

     It wasn't until I re-opened Trim Up and started back to regular workouts (aerobics 4-5x a week plus a little weight training) that I felt good about my body again.  But I still had to really watch the calories or I would notice my weight creeping back up and get that bloated feeling.

     Gradually through these past 4 years, I have improved my diet to where I truly don't miss diet coke or fast food and rarely crave sugar.  I also supplement with whey protein at least once a day. But the biggest difference was in the change I made in my exercise routine.

     Two years ago I had a "AHA" moment at a fitness conference where I was finally convinced that the way to change your body and metabolism was heavy weights and interval training.  I added Interval class format to our schedule where we use heavier wts for fewer reps along with full body movement for short bursts of high intensity.  I have noticed that I am leaner, with more muscle (my daughter tells me that I am finally getting a butt!) and can eat more - even carbs - without feeling any difference in my body.  And I only teach 2 lower intensity cardio classes each week;  the other classes are Interval or Weight Circuit.

      I also make sure that I get 2 whole body vibration workouts each week, as it keeps me exercising to my full potential without my usual neck, elbow or sciatic nerve pain.  WBV also helps produce more Human Growth Hormone that stimulates muscle growth and it works those hard to reach reflex or "fast-twitch" muscles.  I think that is the biggest reason for my butt lift!

     Anyway, now that I am a believer, it seems that I come across more and more reports, studies and articles that explain how the old way of long duration aerobics for more fat loss is outdated.  I recently had informational seminars called LIFT for LIFE to pass along the newest findings on how to exercise more effectively and to encourage women to weight train properly.  Here are the highlights:

       > Weight lifting stimulates fat-burning hormones that burn more fat, up to 48 hours after your workout. Cardio burns more calories initially, but WT does more for your metabolism and fat loss.

       > Osteoporosis should be a real concern for women over age 50 as  there is no "cure".  But weight training can actually reverse the bone loss.  Other weight bearing exercise like walking is not enough overload to build bone density - it needs to be high impact like jogging or jumping - but that only works the lower body.

       > Building muscle mass with weight training will protect your body from injury and help recovery from illness or injury; it gives you energy and lowers risk of heart disease, diabetes and high blood pressure.

      > Full body weight training in intervals is the most efficient and effective workout for weight loss - in only half the time of regular cardio.

      > If you are losing weight from a diet or calorie restriction, you will also lean muscle if you are not keeping up with weight training.  And you will quickly gain the weight back once calories increase, unless you build muscle to boost metabolism.

Cardio is easy enough to do on your own but most people need guidance to weight train.  Getting a personal trainer, at least for awhile to help set up a weight routine, is a good idea.  Or join in some group classes that use heavy enough weight to fatigue muscle groups in only 8-12 repetitions, and if it is done in an interval format with compound movements, it will be a cardio workout as well.

For more results and time better spent with exercise, resist the urge to do what you are comfortable with and have always known, and follow the experts advice!

         

Thursday, August 18, 2011

Exercise Lifts More Than Bums!

Since re-opening Trim Up 4 years ago, I've often wondered why so many of my members from the old place who I've been in contact with, don't exercise like they used to. And why so many women don't keep up with regular exercise, especially when they seem to have plenty of time once the kids have grown up. These are intelligent women who realize the importance of exercise for basic health and wellness.

Sometimes I believe it is a case of imbalanced hormones, stemming from menopause and lack of estrogen and testosterone, that causes fatigue and low motivation. I have known many women who have been prescribed antidepressants (myself included) because of their symptoms when all they needed was hormone replacement therapy.

Which leads me to why I think so many women aren't making time to take care of their health through fitness....Depression.  This is becoming more common in women over age 40, especially with all of
our economical chaos and uncertainty with jobs and retirement. Women tend to be worriers anyway and many are carrying more of a financial burden in their families these days. It can be easy to get bogged down by job stress and not take time for ourselves, which can lead to depression.

At this age, a lot of women are dealing with aging parents, often taking on the role of caregiver. Some are helping with the care of grandchildren. Others are dealing with the empty nest and feeling a loss of indentity without an active role of being "Soccer Mom". Others are dealing with divorce or struggling personal relationships.

And then there is grief from the loss of a loved one or living with an ill family member or having some medical issues yourself. And lastly, there are those who suffer from recurring, hereditary depression.

It is ironic that the last thing any of these women want to do is exercise but that is exactly what they need the most! Exercise has been proven to help treat mild to moderate depression, often in place of medication.

When you exercise, your body releases chemicals called endorphins that trigger a positive feeling, similar to that of morphine. That feeling helps to produce a positive and energizing outlook on life. Regular exercise will reduce stress, ward off anxiety and feelings of depression, boost self-esteem and improve sleep.

There are few people who make it through life without some periods of at least mild depression just due to pressures of everyday stress. The best thing to do is to make regular exercise a part of your routine, to keep
up your mental as well as physical health. Group exercise is even more beneficial, because of the strong social support.

Just like diabetes, that needs to be managed with proper diet and exercise, depression is a condition that needs to be recognized and treated.  One day insurance companies and employers will wise up and make fitness programs reimbursable and doctors will prescribe exercise instead of drugs!

Friday, July 29, 2011

We Can't Stop Growing!

Somatopause is when your Human Growth Hormone (HGH) levels drop off dramatically after age 30, as a part of the aging process. The higher your HGH levels, the healthier and stronger you will be. In order to release more HGH, you must exercise. But only certain types of exercise are effective in stimulating the release of growth hormones.

The most effective way is through Whole Body Vibration, because the "fast twitch" muscle fibers (or reflex muscles) that respond to the sensation of "falling" 20-45x per second are the ones that activate HGH release. The production is up to 400% more during a WBV session.

Another way to produce HGH is from the build-up of lactic acid. When you feel "the burn" in your muscles during exercise, that is lactic acid, which is a by-product of anaerobic training and the lack of oxygen. In order to cool down that "burn", your body will actually release higher amounts of HGH. At TUF, we have incorporated "LA" workouts where less weight and more repetition produce more lactic acid for HGH release. So, going for the burn is a good thing!

Ways to optimize your level of HGH once released with exercise:
1) a good night's sleep
2) avoid a high fat meal prior to exercise
3) drink plenty of water
4) eat healthy carbs (veggies) and high quality protein
5) get enough vitamin D
6) do not consume sugar or fructose within 2 hours of exercise

That last one is very important and here's why. Sugar consumption will trigger release of somatostatin, a hormone that inhibits HGH. And while it is critical not to consume sugar or fructose immediately after exercise when HGH release is stimulated, it is also important not to consume more than 20 grams of fructose each day if you want to lose weight. Drinking a whey protein shake post-workout will maximize muscle repair and growth but it is best to omit the fruit or other sugars.
Here is a chart showing the fructose in fruits:

                               

Steady state cardio like walking, treadmill, eliptical or bike don't stimulate the release of growth hormones like weight training or high intensity aerobic interval bursts. It is easy to add some 30 second intervals of high intensity with 90 second recovery, even with walking. Just pick up the pace with a fast walk and pumping arms and then go back to the regular walking pace for recovery. Try to work up to 20 minutes of this and it will be more effective than an hour steady state walk.

We do intervals in both weight training and cardio classes, to push women to feel the burn for maximum results. It is a myth that you can lose weight just by restricting calories and exercising. Long-term, successful fat loss is determined by what type of calories and what type of exercise....it is quality, not quantity. Making sure that your exercise and diet are optimizing Human Growth Hormones will help you to
look and feel younger, build more muscle, lose more bodyfat, improve strength and recovery and actually slow down or even reverse the signs of aging. We need to keep growing!

Wednesday, July 20, 2011

Why Whey?

I can't say it enough. Whey Protein is one of the most important supplements for women, especially for women who exercise, are wanting to lose weight, are over age 40, diabetic, and those with digestive issues. I talk about it all the time at TUF and remind our members constantly, but know that very few are actually making whey protein a part of their daily diet.

So here is a breakdown of why whey is so good for our bodies and health.

AMINO ACIDS - All sources of protein contain some amino acids, needed to repair and build muscle. However, whey protein is a naturally complete protein, meaning it contains ALL of the essential amino acids and the richest source of Branched Chain Amino Acids (BCAAs).
BCAAs are metabolized directly into muscle tissue for immediate recovery after exercise (unlike other essential AAs).

LEUCINE - Part of the BCAAs, Leucine is the main AA in promoting muscle synthesis and growth. You would need to eat five eggs to get the same amount of Leucine in one (100 calorie)serving of whey protein, which has the highest concentration of this important AA.
Leucine plays a major role in preserving lean muscle mass while promoting fat loss.

GLUTAMINE - The most common AA found in muscles, over 60% of skeletal muscle is Glutamine.
Good quality whey protein contains added Glutamine.  In addition to improving strength, recovery and stamina, it also increases ability to secrete Human Growth Hormone, which is our "Youth" hormone. HGH helps to metabolize body fat and support new muscle growth. Glutamine is also useful for dieters to help lose body fat while preserving lean muscle.

Glutamine is also one of the most important nutrients for intestinal health.  It aids intestinal function and digestion.  Those with IBS, Crohn's, ulcers, food allergies or intolerances that cause gas, bloating and stomach upset really need this AA.  It also supports a healthy immune system.

WEIGHTLOSS - The body requires more energy to digest protein than other foods (thermic effect) and as a result, you burn more calories with more protein in your diet.

Whey protein contains very few carbohydrates.

Protein helps to stabilize blood glucose levels by slowing the absorption of glucose into the blood stream.  This controls hunger by lowering insulin levels and making it easier for the body to burn fat.

Whey protein helps to stimulate the release of two appetite-suppressing hormones.

MUSCLE - Since we lose muscle as part of the aging process, we need to pay special attention to resistance training.  When muscle tissue is broken down with strength training, if there is not enough protein in your diet to repair that muscle, you could actually lose more muscle!
Whey protein is the "fastest" protein and is absorbed immediately to those muscles for quick recovery and growth.

A serving of approx. 20 grams of whey protein immediately following a strength workout will ensure that optimal protein synthesis will occur, for more muscle repair and growth.

BONES - Protein is needed to help preserve and improve bone density. Studies show that whey protein provides greater bone (and muscle) support than casein, the primary protein found in milk.

Whey protein is easily digested and helps to support every aspect of your health as well as protecting from the risk of cancer, Type 2 diabetes and other illnesses. It will also give you more energy. Quality whey also
contains calcium, B vitamins and minerals.

For those who don't "do" breakfast, a protein smoothie made with Greek yogurt, fruit, whey and healthy fat like coconut oil is a complete and healthy meal. Getting 20 grams of protein first thing in the morning will help with appetite control, fat burning and energy the rest of the day.
Whey protein shakes also make the best mid-morning and/or afternoon snacks. Pre-made drinks and protein bars contain whey and are fine occasionally, but it is best to make your own to avoid artificial sweeteners and processed ingredients.

We recommend and sell Designer Whey and NOW Foods Whey Protein powders. These brands have a reputation for quality manufacturing and ingredients. And they use the natural sweetener Stevia.
You can find cheaper brands but there is a reason why they are cheaper! Traces of heavy metals have been found in lower quality protein, they contain artificial sweeteners and they are also harder to digest.
Plus they don't taste very good!

So you see, Whey is the Whey to Go!!

Monday, July 11, 2011

Treasure Your Bones!

The biggest motivator for women who finally decide to begin exercising and join our program is weight loss.   Some have always struggled with their weight but we see alot of women who have not had trouble managing  their weight......until the big "M" and  hormonal chaos.  Some stick with it either because they begin to actually like exercise and/or  because they like what exercise does for them, while others never make the commitment and eventually drop off.  I always wonder if there was more I could have done to help motivate
the ones who don't last and just hope they are exercising somewhere else.  People who exercise on their own are rarely successful in maintaining a proper and balanced fitness regimen.

While I love to help members lose weight and tone up, one of the biggest concerns I have for women my age and older is bone health.  Osteoporosis is serious.  Once you develop it, there are very few options to treat it and any that involve medications are now known to be detrimental and can actually cause more bone damage.  Once we start losing estrogen after menopause (and by the way, HRT is one way to help prevent bone loss), we are at higher risk for weakened bones, especially if we haven't exercised consistently and/or have not kept up enough nutrients like calcium, vitamin D and protein in our diet.

If one of our members happens to experience a bone fracture, I always ask them if the Dr. treating them did a bone scan, if they tested their hormone levels, if they tested their Vitamin D level, if they were supplementing with Vitamin D and calcium and then I suggest that they add more weight training.  I just don't think that we can count on our medical professionals to look out for our best interests and we need to know enough to ask the right questions and get the attention we need.  Or find another doctor who will.

One misconception that alot of people have is that walking is a form of weight-bearing exercise that will build bone density.  Walking is a fine form of mild, low impact cardio but will not treat osteoporosis or osteopenia.
We need to lift weights - heavy enough weight to flex muscles hard enough to pull on the bone they are attached to.  Just like when muscles get microscopic tears in the muscle fiber when stressed during weight training, which starts the growing process,  bones react in a similar way when lifting weights.

The only aerobic activity that will build bone is high impact (jumping, running and landing on both feet) which is not best for knees and joints.  Plus that will only work the lower skeleton.  We still need to train the upper body.  Lower body resistance training that is effective are squats, deadlifts and lunges - all with added weight.

When muscles and bones respond to the stress of weight by getting those tiny tears, our body heals and repairs those tears in the 24-48 hours afterwards, making the tissue stronger and bigger.  However, there is a big problem that I see all the time when women do not consume proper nutrients in order for the repair and rebuilding process to take place.  Because women are notorious for not eating enough protein, even when they are told how beneficial and necessary it is.  Everyone who is serious about gaining as much muscle (and bone) as possible should be supplementing with whey protein, even if they think they are eating enough protein most days.  It makes a HUGE difference in results.

Drinking a whey shake within one hour after weight training will enhance the healing and growth process.  There is an amino acid in whey (and other dairy, but whey is the best form) called leucine, that is the main building block in protein, and is not present in animal protein.  Plus, whey has low calories.

Because heavy weight lifting (and by that I mean heavy enough weight to fatigue the working muscle in only 8-12 reps) can result in injury if not done correctly, it is not something that most people can do successfully on their own.  It is easy to take a walk, ride a bike or hop on a treadmill for cardio but weight-training takes a little know-how.  I always tell our members to make sure they get their resistance workouts done here at TUF if they can only attend a few times a week.

Another class that I think does the most good for the aging body is Pilates, because it focuses on the core (abs, back and glutes) and balance while stretching out the muscles for more flexibility.  When a person does not have a strong core, it is very difficult to maintain proper form and stabilize during execution of weight-bearing exercise.

Women need to understand that our bones are living tissue that contain nerves and blood vessels and they need nutrients and exercise to stay healthy.  No one wants to end up in a nursing home with a broken hip but even a small stress fracture can take a long time to heal and always be a constant source of discomfort.
Osteoporosis is totally preventable!!

    

Friday, July 1, 2011

What Weight Watchers Can Learn From Bodybuilders

OK, this is probably the last guy that overweight women would ask for advice on how to transform their bodies.  But in general, observing the habits, training and eating patterns of bodybuilders can work wonders
for women, especially as we age, in achieving a leaner body and lasting weightloss.

Losing weight is normally easy - just eat less and exercise, right? - but bodybuilders will tell you that FAT loss is extremely difficult.  Most weightloss by women also includes muscle and bone loss.  The key to any successful diet is to lose bodyfat while maintaining muscle density, which is a constant challenge for serious
bodybuilders.  Here are some basic principles that are common sense in the bodybuilding community that can be used effectively by women:

Diet
   Do you ever see bodybuilders drinking Slimfast?  Didn't think so.....they know that drinking products high in sugar and low in protein is a killer in a weightloss program.  It hasn't been until recently that our country has embraced the "low carb, high protein" diet when it has been advocated for decades by bodybuilders.
  Women should make a special effort to increase protein while dieting to maintain and increase muscle mass.
The combination of low total calories, aerobic exercise and decreased protein intake will cause the body to
literally strip muscle off the body (which is part of the fast weightloss) - a mistake no bodybuilder would make.
  Protein is the key - consuming at a minimum 20% of total calories each day - to obtaining a strong, lean
body.  The highest quality of protein with the lowest calories is whey protein powder.  There is a reason why protein powders and shakes fill the shelves of vitamin stores....they are absolutely essential to getting the most out of your strength training program.  The reason for weight gain as we age is a drop in metabolism caused mostly from loss of muscle.  We lose 1-2% a year after age 50!  A protein shake or smoothie after a workout should be habit along with supplementing with whey protein each day to meet the daily protein requirements.  I like to blend up a smoothie or shake for a mid-morning and mid-afternoon snack.  It will also help with appetite control and energy.
   "Eating Clean" is a term well known in the bodybuilding world that means you are only eating whole foods and no processed food.  It may seem bland at first, until your taste buds adjust to the flavor of real food and you lose the taste for artificial flavoring and high fat and sugar additives.
   Bodybuilders also know that they can not build muscle without enough nutrients and calories in their diet.
They make sure that they keep their metabolisms humming by eating a meal or snack that includes protein, every 3-4 hours. 

Exercise
    Incorporating heavy weight-training (enough weight to fatigue muscles after 8-12 reps) will NOT bulk women up, contrary to popular belief.  We would need alot more testosterone and have extremely low bodyfat levels to look masculine.  Weight training is the single best way to preserve muscle while dieting and will also increase metabolic rate for hours after a workout (and can raise metabolism longterm with increase in muscle mass).

Hormones
    Bodybuilders understand the importance of maintaining a proper testosterone/estrogen hormone balance.
Women of all ages struggle with the effects of hormones on our bodies from birth control pills to menopause.
It is very important to our general health and quality of life to keep a check on our hormones, especially once into peri-menopause.  When prescribing hormone replacement, a doctor should not overlook testosterone.
Women do produce testosterone just like men, although its about 1/7th of the amount.  Our testosterone levels gradually decline as we age or drop off rapidly after menopause and this affects our ability to build muscle, our energy level, mood, sleep, sex drive and bone loss.
    When our estrogen levels are too high compared to testosterone, it will cause weight gain, as our bodies store more fat.  Burning fat becomes difficult to impossible when there is no testosterone to preserve muscle mass and mobilize fat, but plenty of estrogen to increase fat storage.

Commitment
     What impresses me the most about competitive bodybuilders is the high level of commitment they have to achieve such results.  There is no slacking off when in training and they give their workouts high priority in
their lives.  It also takes a tremendous amount of energy, time and willpower to eat clean, which is not possible without preparing your own food.  It doesn't have to be as extreme as a bodybuilder, but it is not until we get into a mindset that we make our health a priority - no matter what - that the transformation will begin.  I really hate the phrase "everything in moderation" because I see it as an excuse to not fully committing  to better eating habits. Even if you don't need to lose weight, regularly indulging in bad-for-your-
health processed,high fat and high sugar foods is risky business, even if it is the "American way".

In conclusion, I see women all the time who are facing weight gain as they age and think that the answer is to do more cardio, cut calories way back, and skip meals.  It will be slower weight loss in pounds when you  eat properly and strength train but the "bodybuilder diet" creates change in body composition that gives lasting results along with improved overall health.  Just stay with it long enough to see the positive changes and then you will be hooked!

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