The Marketing Monster Strikes AGAIN!

How many times have you walked down the aisles in the grocery store and thought "hey that sounds healthy, like it will help me reach my fitness goals"? (If you haven't had one of those moments, think of a time you chose a "CORE" bar because you want better abs, or a "Think Thin" protein bar to lose weight, or Naked Juice to try and cut back on artificial ingredients and sugars....) Well think again. The reasons why all of these products sound so great is they are marketed to make consumers purchase them. I cannot stress enough to please, please, please read the ingredient labels and nutrition facts to the foods you are consuming. If it sounds healthy and tastes like a Snickers bar - truth be told, the product you are eating probably has more sugar and calories than the candy bar you are trying to avoid. Example, grabbing a CLIF bar because they are easily available, quick ready snack/meal when you're on the go and it's healthy, right? WRONG! CLIF bars contain 42 grams of carbohydrates and 22 grams of sugar. Also, the primary ingredient is brown rice syrup (not helpful at all if your goal is to burn body fat or lose weight) and the company uses a soy based protein which is known for causing digestive stress, inflammation and thyroid issues. CLIF vs Snickers? Well the Snicker bar still loses but not by much. The common candy bar includes 34.5 grams of carbohydrates and 27 grams of sugar. All of the ingredients are pretty much garbage for your body if you are attempting to reach any means of a fitness goal.

Juicing and cleansing is good, right? Well since I'm a super busy individual, I'll take the faster, easier route and grab a Green Machine Naked Juice! (Anything that happens easier and faster is usually not the route to take when working towards LONG TERM results.) After a class action lawsuit against Naked Juice, the Pepsi brand has had to remove the "All Natural 100% Juice" unfulfilled promises of the labels. 9 million dollars later, the company has had to remove all of the misleading labeling. Low and behold, Naked Juice contains ingredients like Fibersol-2 (a soluble corn fiber that acts as a low calorie bulking agent) and fructooligosaccharides (sounds healthy? - an alternative sweetener) as well as a wide array of other artificial ingredients like calcium pantothenate (synthetically produced from formaldehyde) and genetically modified soy.

It takes time to prep and make meals, it takes time to make your workouts, it takes time to take care of YOU. So don't be your diet - neither cheap, easy nor fake!

Nutrition Nutrition Nutrition.

Ever heard the saying "you can't out exercise a bad diet?!?" If you haven't, now you have! Proper nutrition is going to be 70-80% of your results and that is whether your goals are losing weight or gaining muscle. It is extremely important that the energy we put into our bodies is the best source of fuel to optimize obtaining the results you are looking for. I cannot stress to my clients enough, that no matter how hard they work at the gym they will not lose weight if they are not eating correctly. Although, they tend to feel more energetic and stronger, they still fit into the same size jeans and the scale hasn't budged.... I will often ask each individual I work with what they ate for that day, how their nutrition is, or ask them to log their food. This is the hardest, but most important lifestyle change to be made and typically, only those who want it the most are willing to go to any lengths to get it.

You must MAKE time to plan your meals just like you MUST make the time to workout. I totally get that life happens, because trust me, it happens to me too. The time you take to suit up and show up will really make all the difference in the world. So just do it!

Taking Care of YOU

How we view ourselves and our world will directly impact our fitness results. Think about it, if you sit there and talk bad about yourself, surround yourself with negative people who bring your morale down, think about the things you "can't" do - how likely do you believe you will be able to conquer your goals? In order to achieve success you must have the right mindset and the right approach. First and foremost, if you aren't happy with your body, your lifestyle or anything in general it's up to YOU to make it better. It might be scary, intimidating, frightening or whatever; however, stepping outside of your comfort zone to make progress on the situation is going to be essential to make any positive changes and see any results.

Another thing that drives me nuts, whenever someone talks negative about themselves. YOU NEED TO SHOW YOU AND YOUR BODY LOVE. Even if you don't necessarily like how your body looks right now, you should love and accept yourself the way you are. Slowly begin to change that stinking thinking attitude to one that is loving and accepting. Tell yourself 'I am well on my way to (insert your goal here)'. You have to begin somewhere, and progress (even slow progress) is still moving in the right direction - SO DON't GIVE UP. It saddens me when I hear others (including other fitness professionals) bashing on themselves. Remember to keep your chin up, love yourself, and you are well on your way to victory!

H.I.I.T. High Intensity Interval Training

Some of you may be familiar with high intensity interval training (HIIT) if you're not HIIT describes any form of training that has one alternate between bursts of intense activity and periods of less intense activity, or even rest. An example of this would be sprinting on the treadmill at 90% of your max heart rate followed by an interval of a moderate intensity around 60-70% of your max heart rate.

Why is HIIT the new thing? How does it benefit you? Let me explain...

HIIT was developed by track coaches to better their athletes cardio endurance and has crossed over into the fitness community due to it's fat burning benefits. It has been found that HIIT has better fat burning capacity than most cardio programs out there. HIIT training is a better calorie burner throughout the workout which will improve your body's ability to metabolize fat for fuel through it's EPOC (excess post exercise oxygen consumption) after your workout is over.

Gluten & Wheat vs. The World

Many of us have been suckered into the belief that wheat products are healthy, full of fiber and nutrients. Did you know that if a loaf of good ol' wheat bread is not labeled "100% Wheat Bread" chances are you are eating bread that is chock full of added molasses to give it the desired 'wheat' coloring? I find this super unsettling, that not only would food manufacturers do this to us, but that they would give us false hopes when we are attempting to better our lives and wellness. After reading more, you may find it unnecessary to keep bread and wheat products in your diet all together.

Gluten (from Latin 'gluten', GLUE)  is a protein composite found in foods processed from wheat and related grain species, including barley and rye. Gluten gives elasticity to dough, helping it rise and keep its shape and often gives the final product a chewy texture. - Gluten also takes between 3-4 months to move through the body, this paired with our arch nemesis, wheat, sets us up for a dangerous track on our fitness journeys.

Wheat bread is totally different than what it used to be, and wheat can be found in everything from vodka to lip stick to the seals on envelopes. Two slices of wheat bread can raise your blood sugar more than two tablespoons of table sugar - YIKES! Gluten is also more likely to cause inflammation within the body and also holds a lot of responsibility for America's rise to obesity and diabetes.

Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy. The damage is due to a reaction to eating gluten, which is found in wheat, barley, rye, and possibly oats. There are 21 million cases (possibly more) of Celiac disease as well as other gluten related issues affecting Americans. 99% of people who have gluten in tolerances are NOT diagnosed.

Another problem with gluten, is similar to all things bad for you, it's also addicting. Gluten contains 'exorphins' which give us the endorphin rush feeling of a runner's high, which bind to the receptors in your brain causing the addictive tendencies of a crack addict. Hence, there are reasons why people never choose to binge on broccoli, but will on cookies & cake. 

This might be an information overload, but just make certain you know how to read a nutrition label, know what is in your food, and find out what foods you may be sensitive to. Not only is getting your food sensitivity levels important for hitting your fitness goals, but it can also aid in overall health and functionality.

Eat Clean. Train Mean. Get Lean.

Working in the fitness industry I've come to find that typically, when it comes to goals, nearly everyone mentions that they want to "tone up". Usually what I find also is that this means something differently for everyone. What does being "in shape" or "toned" mean to you? Is it a part of your goal?

Defining what you are looking for or what your goals mean to you is extremely crucial in finding which path to take to get you there. Being as specific as possible is going to help make your goals measurable and keep your motivation up! If you are new to working out, or need assistance in nutrition, it would be in your best interest to find someone who is professional and has the knowledge to share with you. Keep in mind your body/nutritional needs will be specific to you so it's important to find someone to guide you on your fitness journey to a healthier and happier life. Results are a lifestyle change, not something that will occur through a magic pill or happen over night. So remember to be patient, loving and kind to yourself as you are going through all of the changes.

Writing down positive sayings or mantras and keeping them in places you view often will also assist in keeping your positive, go-getter attitude running high. Also, I've kept some flash cards with mantras written on them in my pocket throughout the day for a little pick-me-up and it works great. So, make sure to write your goals as specific as possible (either save them with pen and paper or electronically), track your progress (measurements & photos), seek assistance if necessary, and keep your chin up because you are well on your way to a healthy, fit lifestyle.

Summer *Kale* Recipe

This summer I have been hooked on kale salads. Kale is a nutrient-dense super food containing a high potency of vitamin A, vitamin C, vitamin K, copper, potassium, iron, magnesium, and phosphorus. This leafy green has been linked to many anti-cancer health benefits and is rich in antioxidants. 

I recently came across this recipe for Summer Kale Salad. I guarantee you will not be disappointed you tried it!

Ingredients:

4 Cups fresh kale leaves, shredded

1/2 honeydew melon, diced

1/2 Cup sliced almonds (optional)

1 Cup blueberries

Juice of 1 lemon

1 tbspn honey

2 tbspn olive oil

Sea salt & cracked black pepper to taste

1. In large bowl drizzle 1 tablespoon of olive oil over kale and massage (yes, massage your kale) with your hands for 5 minutes.

2. Add melon, blueberries and almonds to the bowl.

3. In another small bowl, whisk together remaining ingredients and pour over kale. Toss to combine. Let stand in the fridge for at least 15 minutes prior to serving.