Pit Stops that Refuel!

Through many conversations with clients, I have found that a lot of people are always struggling to find healthy options to eat or snack on within their busy lives. I can understand and realate. After a long day at work, I find myself getting into my car and driving to a one (sometimes both) practices to coach and train. And somewhere in between I have about 10 minutes to stop and refuel.

I have had this on-the-go lifestyle for quite sometime, so I have discovered the trick to eating quick and keeping it healthy. My go to is Circle K. Why? A lot of locations and a lot of options! For my east-coast followers, any convenience store will work. 

Here's what I commonly see people leave a convenience store with:

64oz Big Gulps

5-hour energy

Bear claws

Hot Dogs (really?!)

Candy Bars

Bag of Chips

Now there is nothing appealing about this:

God knows what those are made out of.

Here's a list of things that you can grab that will surely fill you up, give you energy, help build muscle and won't destroy your waistline, blood pressure or cholesterol.

Emeralds Almonds

Beef Jerkey

Kraft Cheese Stick

Banana

Kind Bars (All Natural, Gluten Free, Fruit & Nut)

Low Fat Chocolate Milk

Naked Fruit Smoothies (Hey now!)

These items are my go-to snacks on the fly. Yes, you may pay an extra $2-3 but it is roughy the same amount you will spend on fast food garbage. And I shouldn't have to ask you if you think it's worth it.

Little Sleep, Bigger Waistline

It's not too difficult to find someone in today's society who is sleep deprived. The Center for Disease Control and Prevention found that 30% of the people who surveyed the National Healthy Interview were sleep deprived. Roughly 40.6 million U.S. workers reported getting less than 6 hours of sleep. 

Sleep deprivation is a big culprit to weight gain, mainly from a hormonal perspective. When we are sleep deprived, we release a hormone called Ghrelin in large amounts. Ghrelin is the hormone that tells the body we are hungry and that sensation drives us to eat. 

 These poor sleep patterns also cause the body to suppress the release of Leptin. Leprin is a hormone that signals the body we are full and satiated. 

This altered hormonal environment is obviously not an ideal situation for someone looking to lose weight. Additionally, our metabolism becomes hindered and it makes it difficult for the body to perform efficiently. 

Take notice and commit to a proper sleeping habit of 6-8 hours a night. You will manage your hormone levels effectively and boost your metabolism, helping us become lean and mean. 

5 Quick Ways to Lose Weight & Not Annoy People

Alright, I will be honest..this is more of a rant on some of my biggest pet peeves. I got to thinking, "If these people weren't being lazy b's than they may lose some weight." Here's a list of five things you can immediately change TODAY that will help you lose weight and make you a more likable individual. 

Let me start by introducing you to the fitness term N.E.A.T - Non-Exercise Activity Thermogenisis. These are non exercise calorie burning activities like walking (non-exercise), standing up, laughing, etc. It's moving outside of a workout. Want to lose weight without going to the gym? Eat well and up your NEAT lifestyle. 

1. Shopping Carts

I was at Fresh & Easy yesterday buying groceries. Unlike most Americans, I can food shop in under 25 minutes. That is because I "shop the perimeter". All the good stuff for you is on the outside. But that is another blog for later. What ticks me off is when I load the groceries in the car and notice all the shopping carts scattered throughout the parking lot. They are everywhere; in parking spots, on an island, in a bush. Take the 48 seconds to walk your lazy ass over to the stations and put the thing back. Bam, extra calories burned and I don't have to worry about chipping paint when pulling out of my spot. 

2. Changing Rooms

Another thing that boils my blood is when you try something on at the department store and when it doesn't fit you throw it in a bin. There are a lot of issues here. The biggest is missing articles of clothing on the store floor. 9 times out of 10 when I am looking for a new pair of pants and they appear to be out out of my size, there are probably 3 pairs sitting in that bin back there. Again, walk back to the section and hang it back up. Boom, more calories burnt. 

3. Elevators

Oh Mylanta, this one really gets to me. On the rare occasion that I do take an elevator, there usually is some lazy bastard that hits 2. When I see buttons 2-4 light up, I want to dope slap the person in front of me in the back of the neck with a wet hand. Ok, if you have a disability or taking the stairs is painful, than that is what an elevator is meant for. But if you're 40 lbs overweight with a newspaper and an energy drink in your hand, TAKE THE STAIRS! Taking the stairs is an awesome way to get a massive amount of cardio in over the course of a week if you work on the higher levels. Again, more calories burned.

4. Parking

Make it stop. Please, please, God please, make it stop. Why do you spend 15 minutes driving around a parking lot looking for the spot closest to the door? You have even gone to the extreme as to trail people leaving to get their spot. You know you look like a serial killer idling down the road following his next victim? How about parking in the last spot, getting some fresh air, enjoying the day God gave you and walk your butt into the store. And to prevent my head from popping off, I am not going to mention when this happens in the parking lot of a gym. 

5. Big people with big dogs

Let me start by saying I LOVE MY DOG. To the point that it's a bit unhealthy. I have a tattoo of his paw for Pete's sake. But I just love dogs in general. I watch the Dog Whisperer, read Cesar Milan's book, and have even eaten dog food (was incredibly drunk). I hate seeing people overweight. It's my job and passion to prevent that and I genuinely get upset when I see big people and big children. So, when I see a big person at the dog park munching on food, sipping on a drink or playing with their iPhone, I cringe. Especially when the dog who is 15 lbs overweight comes waddling and panting. Don't give me, "they're a big breed" crap either. I have a lab and he's a stud. Because I feed him appropriately and get him exercise. So instead of taking your fat dog to the dog park where he usually waddles around sniffing poop and humping things, why don't you take him for a long walk; daily. Much more of a bonding experience between you and man's best friend and the both of you burn calories! Win-win!

Program Design 101

Effective exercise programming is made up of several key elements.  Of course the first question is: Where to begin? Most of us either go into the gym blind or you are stuck in your same routine. For men, it's Chest/Tri day, back/bi, Arms/core and legs if you're lucky. Sometimes you go a little crazy and throw in some super sets. Women, you hit triceps, abs and glutes hoping to solve your problem areas before 45 minutes of low intensity cardio. 

To overcome this ineffective training (please don't get me wrong I am happy you at least train), here is a very basic way to build a program with some rhyme and reason. Please 

The easiest way to begin writing a program is to work backwards.  First, ask yourself how many times a week you want to workout.  Make this realistic and something you will stick to!!!  This will be your Training Frequency.  2 days a week is doable, 3 days is optimal for most people, 4 days a week is usually reserved for athletes or intense programs with a great amount of volume. 

Next, we have to know what we’re doing each day before we go into the gym. This is our Movement Selections.  We view our movement selections as having four main options:

1.)  Upper body push movements (push-up, bench, presses)

2.)  Lower body push movements (squat/lunge variations)

3.)  Upper body pull movements (rows and pull-ups)

4.)  Lower body pull movements (deadlifts, rdls, glute bridges)

Our goal is to stimulate each muscle group and movement pattern 2x within a 7 day period.  You can accomplish this easily by first combining opposing movement selections from the upper and lower body.  So if we use upper body push movements, we combine them with lower body pull movements and vice versa.  In two and three day a week programs, you will also have to include some full body workouts. 

Next, set up your strength blocks (grouping of exercises), which should simply include:

1)   A strength or power movement

2)   The opposing strength movement

3)   A core exercise

4)   A corrective exercise (active recovery)

To this point you have your training frequency, training splits and a blueprint.  Filling in your blueprint with exercises now has meaning to it.

Make sure to stay within your limits; do not choose an exercise or a progression of an exercise that you have not yet earned.  Also be sure to choose exercises that compliment each other.  So if you do an upper body push strength movement, do a corrective exercise for those same muscle groups.  Here is an example:

1.)  Upper Push Movement: Alternating Chest Press

2.)  Core Movement- Rotating Wood Chops

3.)  Corrective- Active Pec Stretch

Once you have filled your strength blocks with appropriate and specific exercises, we need to select the appropriate sets, reps, and rest. To guide you, we put together a basic strength-training continuum: 

Your goal decides where you land on the continuum.  As you can see, maximal strength gains come from heavier weight loads with fewer reps and endurance gains are typically seen on the completely opposite end of the spectrum with a much greater amount of reps. Hypertrophy (muscle growth) usually falls in the middle. 

Lastly is the amount of rest needed. This is up to you. Rule of thumb: higher reps w/ lower loads require less recovery time. Low reps with high loads require more time to have the muscle recover. Key take home with rest: DO NOT SACRIFICE FORM FOR WEIGHT/REPS. Let your body recover and the gains come quicker and safer. 

That is a very simple approach to the way we program.  However, the basics are both safe and effective.  Follow this blueprint and you will see success with your programming for years to come.

Top 3 Reasons Women Should LIft Weights

The concerns are always the same. "I do not want to get bulky," or, "I am just trying to tone up."  All too often you hear women making these statements on their way to lifting a bright colored, 5lb db to do some tricep kick-backs because they carry some extra body fat there. Or they pop on a cardio machine for 45 minutes at a low intensity, while reading a cosmo. That is no different than a hamster on a wheel.

What women fail to realize is that resistance training is the single best program element (if done correctly) that will meet all their fitness needs!!

Hit the weights hard and often ladies, because you can't get bulky. You will also get the tone and definition you are after. Here are the the top 3 reasons why women should resistance train:

1.     You Burn Body Fat

Total body resistance training puts a larger demand on the body than most cardio and allows you to burn calories throughout the day. Adding lean mass also increases metabolism. For every 1lb of lean mass you gain, you can burn 35-55 kcals extra/day while at rest and during normal activity. 

2.    Strength without Bulk

Women have 10-30x less hormones than men, meaning your chances of getting ‘bulky’ is near impossible. Additionally, women begin to lose their strength and roughly .5lb/muscle per year after 18. Get your strength and muscle back!

3.    Fight Osteoporosis

Women have a higher % of osteoporosis than men. Strength training contributes to stronger bone density. Studies show an increase in bone density as high as 13% in 6 months!

Strength training is vital for everyone and the list of its benefits are endless. Women have a larger demand to train because of the lean mass and strength loss factors that take place over the years. We encourage all women to give strength training a shot. Put down the bright colored dumbbells and pick up something heavy!!

Understanding Anabolic Windows

All to often people focus on their gym session to reach their goal only to experience delayed results. While training hard is very important, proper nutrition will dictate the physical change and time in which you get there.  Understanding your body’s anabolic windows is vital to capturing a speedy performance goal.

Anabolic Windows are simply times when your body’s natural state is primed for muscle building and fat burning due to changes in both insulin and hormone levels. Learn about the following anabolic windows and ways you can speed up your results:

BREAKFAST/MORNING

When you first wake up your body has an elevated testosterone and growth hormone level that is a result of muscle building and repair done during sleep. As soon as you can, you want to fuel your body with a large meal consisting of fibrous carbohydrates, a lean protein and either a monounsaturated or polyunsaturated fat.  Stress on the carbohydrate because, in addition to elevated testosterone, your body has an elevated level of cortisol – a stressed induced hormone.  These carbohydrates will both block those hormones as well as fuel your body through most of the morning. 

The other – and most important – anabolic window is that of which surrounds your training. The timeline looks like this:

PRE WORKOUT

2-3 hours prior to your workout, eat a whole food meal with proteins, fats, and carbohydrates.

30-45 minutes before, eat a small snack with simple carbohydrates (such as fruit), which will provide immediate blood sugar for energy and also will help suppress cortisol.  To compliment the blood sugar spike, you want to add a small protein, preferably a branch chain amino acid, which is consumed to supply the body with immediate building blocks.  Data supports that BCAA’s pre and during workout are optimal for muscle growth.

THE WORKOUT

Throughout the workout you want to provide your body with some more glucose, electrolytes and BCAA’s. The amount depends on both your training intensity and goal. If you are training hard and trying to build muscle, all three are recommended. Weight loss goals can simply consume water or G2.  Again, fueling your body with a quick supply of glucose (for energy) and BCAA’s (for muscle growth) is beneficial.

POST WORKOUT

Within 15-20 minutes eat a small snack with at least 2:1, up to 4:1, ratio of simple carbs to protein to maximize insulin response, protein absorption and protein synthesis.  The carbohydrates will elevate insulin levels, which will assists in the transportation and uptake of protein to begin the repair of muscle tissue that has been damaged during the workout.

90-120 following your workout, you want to aim for a complete meal consisting of a generous portion of fibrous carbohydrates, 20g of lean protein and a healthy mono/polyunsaturated fat.

Understanding and the body’s anabolic windows is equally important as understanding your training program’s reps, sets and weight variables, as it pertains to your goal. Take advantage of the windows and you will see faster results you deserve! 

How much protein is too much?

One of the biggest questions in nutrition is how much protein is too much? With the combination of popular high protein diet fads and mass supplement marketing, there has been a tremendous misunderstanding with the recommended daily intake for protein. 

Overuse of protein is now widely accepted and even believed to be healthy.  Those popular fad diets, like Atkins, suggest carbs are the culprit of weight gain and you can’t turn the corner without finding a high protein supplement or bar. The increased hype is leading to very high and unfavorable protein diets.

The over consumption of protein in our diet can lead to health issues, including:

• ·      Kidney Problems
• ·      Digestion Problems
• ·      Risk for Osteoporosis
• ·      Increased Allergic Responses
• ·      Nutrient Deficiency
• ·      Ketosis and Heart Disease

When you consume protein, your goal is to provide the adequate amount to create protein synthesis. Protein synthesis simply means that your body builds proteins with the amino acids (the building blocks of protein) available from either essential (those that must be obtained through diet) or non-essential (those that can be created by the body) sources. 

Your body builds proteins for a variety of purposes, but we are going to focus on those that help in rebuilding of muscle proteins after you workout. 

“PROTEIN PER SITTING”

A lot of people are confused about how much the body can absorb per sitting. Much of today’s research is finding the same results. The Exercise Metabolism Research Group at McCaster University in Hamilton, Canada report 20g of intact protein is sufficient to maximally stimulate protein dose response of muscle and protein synthesis [1].

In a similar study, Symons and colleagues compared the 5-hour response of a moderate serving of lean beef containing 30 g protein with a large serving containing 90 g protein [2]. The smaller serving increased protein synthesis by approximately 50%, and the larger serving caused no further increase in protein synthesis, despite being triple the dose. The researchers concluded that the ingestion of more than 30 g protein in a single meal does not further enhance muscle protein synthesis.

As a rule of thumb, almost everyone will fall into the category that recommends 20-30g maximum serving per meal.  Anything above 30g is simply leading to increase calories, not muscle.

“SUPPLEMENTING PROTEIN”

With the aim of 20-30g per sitting, a very important consideration you must make is how to supplement protein. Supplement companies are after max revenues and companies traditionally suggest 2 scoops of their powder.  This commonly leads to 50g+ of protein. Read the nutrition fact serving size to stay within the recommended range of 20-30g (or one scoop). Remember, more protein doesn’t mean more muscle.

“CALCULATING YOUR DAILY PROTEIN REQUIREMENTS”

There are several ways to find your daily protein needs and there are many factors that do apply. However, here is a simple and research supported way to calculate your protein needs:

Use your KILOGRAMS of bodyweight (to get kilograms take your weight in pounds and divide by 2.2) and multiply by the factor that fits your activity the best from the chart that follows. 

Activity Level	Protein Intake
Sedentary	0.8 g per KG bodyweight
Endurance/Recreational Athlete	1.2-1.4 g per KG bodyweight
Body building/Intense Athlete	1.4-1.8 g per KG bodyweight
Intense Body building phase	1.8-2.0 g per KG bodyweight

Once you have your daily requirements, you can divide the total grams either by the number of meals you eat a day or by 20-30 (grams suggested per serving).  This will give you a quick guide to adding the appropriate lean and healthy protein sources throughout the day.  Lean and healthy protein sources include: 

Fish

Chicken

Lean Beef

Eggs

Legumes

Quick tip: When choosing protein sources, "the less legs the better!"

Always remember, MORE PROTEIN DOESN’T MEAN MORE MUSCLE.

1 Am J Clin Nutr. 2009 Jan;89(1):161-8. Epub 2008 Dec 3

2 Symons TB, et al. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc. 2009 Sep;109(9):1582-6.