Putting it to the Test

Obviously, I have a passion for health & fitness. This means that my avid reading is mostly of health & fitness magazines, websites, and journals. I think it's an important part of my job to stay abreast of the latest industry news, studies, research, reports, etc. But I'm hesitant to pass on every little article I read. Sometimes the facts just don't make sense to me and my own experience. Or sometimes it seems too good to be true. Or the outcomes are so obvious and common knowledge. And on rare occasions, I'm tantalized. My curiosity gets the best of me, and I decide to test out the new theories myself.

The July/August 2012 issue of Health magazine reported that new scientific studies suggest that a daily 12-hour fast is the sure-fire way to shed pounds more readily. The rules of this 12-hour fast include a.) don't skip breakfast. Eat breakfast within 1 hour of waking. Basically, stop eating late at night. Stop eating 12 hours before your regular breakfast time. So if you're up and eating at 6:30 am, no eating after 6:30 pm. b.) The fast includes all food and beverages except water. c.) Eat at regular intervals, the same time every day, 3-5 hours apart. d.) Go to bed 2-3 hours after your final meal. e.) Evening exercise recommended but any time of day that's regular. f.) Eat a good healthy mix of lean protein, good carbs, and healthy fats at every meal.

I realized I mostly do all of this, except for the 12-hour fast. I'm used to my daily evening "treat"-- a bowl of plain greek yogurt with warm banana slices and 2 Tbsp walnuts, usually between 7-8 pm. I eat breakfast at 6:45 am. That meant that I needed to cut off my eating at 6:45 pm. According to the article, "Fasting at night can even override most of the negative effects of an unhealthy diet, including weight gain."

So the question remains: will what worked for test mice work for a 36-year old human female, namely ME?

Before I get into my own results, I will say I would recommend this to many of my clients, mostly because their biggest issue is late-night eating. I agreed with the article when it made the point that late night eating isn't just bad because your metabolism slows down at night, but also because when you're sleepy, you make poor decisions. You're too tired for will power and sound reasoning. For this reason, sleep is emphasized as an important weight loss strategy, and I 100% agree.

I myself do not typically have problems with poor late-night munching. So I wasn't sure if this 12-hour fast would make that much of a difference. I had originally planned to try this out for 12 days, but summer fun got in the way & I only made it 5. Still, I wasn't impressed with my results. Each day, I stuck to my typical clean diet & got roughly 1400-1800 cal a day. I obviously still worked out and kept a very active schedule. Here are my stats on the scale (I figured I didn't do it long enough to track girth measurements):

after day 1: 129 lbs
after day 2: 128.6 (I got excited!)
after day 3: 129.2 (And then confused)
after day 4: 129.4 (And now disappointed)
after day 5: 129.8 (And now mad. Hence throwing the towel in.)

Obviously, I did exactly what I tell my clients not to do-- give up too soon! But I know my body so well, and if it's not responding the first few days (when you typically see the MOST progress), it's not working for me. I also struggled a bit with falling asleep because my tummy was so utterly empty. And I worried I would lose muscle by depriving it of some protein a little later in the day. Alas, the mice are luckier than I.

The next study I decided to put to the test was the 2-5 diet: http://www.msnbc.msn.com/id/45587821/ns/health-diet_and_nutrition/t/cutting-carbs-just-days-week-can-spur-weight-loss/#.T_dN4FIk98E

This study showed that women who ate very low carb just 2 days a week and sensibly the other 5 days, lost more weight than the women who moderately dieted every day. My hubby tried this one first prior to his second marathon. He wanted to lose weight to improve his running time (and beat Oprah's time of 4:31), and he and his work buddy thought this sounded do-able. Anyone can stick to just 2 hard days a week, right? He stocked his work fridge with shrimp, turkey, chicken, and lettuce. He ate no fruit, hardly any vegetables, and obviously no breads, pastas, rice, etc. He is a man of exactness, so he even swapped his regular protein powder for a zero carb; he wouldn't eat nuts because they had a couple carb grams. He got his carbs down to 14 grams (not counting some fiber grams) one day and lived to tell about it! And he lost weight. Even though the very next day, he'd be sitting on the couch with a bag of Doritos! It is probably the ideal man-diet. "Me eat meat! Nothing but meat. Next day, extra big sandwich, pizza, & beer! Lose lots of weight!"

my lean hubby & swollen me at the Ogden marathon finish (anyone else swell after 26.2??)

Clearly, I got a bit annoyed that it was that easy for him. He didn't even have that much to lose, but he dropped 4 lbs of fat and retained all his muscle, and he's managed to keep it off even after quitting the diet. I will say, he is not a big eater anyway, at least not like most men. Again, not good for my self-esteem, as I can often put away just as much as he can, if not more. Mama gets hungry.

So . . . it worked for the hubby. And yes, he finally beat Oprah! Question is: will it work for this (dare I say perimenopausal) woman? I've only just started, and I've survived 2 days. This week I chose Monday & Thursday. But in between was July 3-4, 2 days of family festivities full of food, and I took a treat day. Or rather a 24-hour treat period (I couldn't decide which family to offend, so as to not offend either family, I partook of treats from 7 pm on the 3rd to 7 pm on the 4th. Hopefully that's not cheating, but it's my challenge, so I get to invent the rules.) Obviously, the data is incomplete, as it is too early to report results. I will say that mentally, I do like the 2 days a week thing. It was not difficult to get through Monday or Thursday, even though on Monday I ended with 15% carbs, 59% protein, 26% fat. That ended up being 24 grams of non-fiber carbs, 147 grams of protein, and 1012 calories. That's drastically low for me on carbs & calories, especially since I did 20 minutes stairmill, 1 hour power yoga, and 1 hour Pilates. On Thursday, I got even tighter, ending with roughly 900 calories for the day (just because I lost my appetite-- excess turkey and lettuce will do that to a gal.) I ended Thursday at 11% carbs, 60% protein, 29% fat. 14 non-fiber carbs! I usually get that in breakfast alone! Surprisingly, I felt mostly okay, probably because I had carb-loaded at the family parties, so this day just balanced everything out.

Obviously, I would NEVER recommend cutting carbs this drastically on a regular basis. My typical macronutrients (when not training for a comp) is fairly equal: 35% protein 35% carb 30% fat, or 35% protein 40% carb 20% fat. By "fat", I mean walnuts, almond butter, salmon, and flax seed oil (again, a new thing I'm trying & I've decided it's not my favorite-- it gives food an unwelcome fishy flavor. I prefer grapeseed oil, but this bottle was expensive and by golly, I'm gonna finish it!) On a normal day, I aim for at least 100 grams of carbs, and that's actually tough to do. So I'm pretty shocked that I got my carb intake that low. But the protein kept me rather satisfied as far as fullness.

I'll keep you posted on my results. I plan on sticking to this 2-5 diet for at least 1 month. It's easier than the 12-hour fast for me. It's easier than the comp diet. And it's something I could probably do forever if I had to.

The point for you readers is this: don't trust everything you read as truth for your own body. There will always be a new study. One study will say coffee is bad; another that coffee is good. One that wine is bad; one that wine will save your life. One study will say work out at night, but most others say work out in the morning. One day soy is good; the next it's bad. Remember, it's important to know who is funding said study, which can greatly influence the results. It's also vital to remember that YOU are the boss of YOU. That your body is UNIQUE. So put it to the test! Any diet that cuts back calories in some way will allow you to lose weight. The question is: which one is do-able for YOU, mentally & physically? Which one fits your personality and preferences? And which one allows you to adopt a healthier lifestyle for the long haul? And remember, what worked in the past for you may not work this time around. Alas, you are a living, growing, changing and ever-mysterious body-- stay in awe, gratitude, and respect of it!

Good luck in all your health & fitness goals, & I'll keep you posted ;)

Wedded & Sugary Bliss

For those of you who have been following me for awhile, you know I began this year with a goal: 2x12, 2 treat days a monthx12 months during 2012. For those of you who like math (aka my hubby) that means that at the end of this year, I will have enjoyed "treats" 24 days, divided by 365 days in a year, equals 6.6% of the year that I've enjoyed a lovely combination of refined sugar and saturated fat.

Either this challenge is getting easier, or I'm cheating a little. You see, I've learned how to make delectable goodies, at least to me, with no refined sugar. Instead I use stevia, overripe bananas, raw honey, dates, or raw coconut sugar. I feel like I'm cheating because I get to partake of "cookies", "ice cream", "baked bars", even "chocolate" (100% cocoa)-- I use the quotation marks here because many people would disagree with me on the fact that these food items are indeed cookies, ice cream, bars, or chocolate. It is this fact that comforts me that I'm NOT cheating; I'm just getting smarter.

It's MY challenge anyway. I get to set the rules. And I say, if the husband would spit it out, it must not be a true treat ;) I will, by the way, share some of my favorite recent recipes I've tried. But I'll do each as a separate post for easy locating.

So . . . yesterday was my baby sister's wedding! It seems just yesterday I was in the delivery room with my mom, nagging her impatiently, "Is she coming yet? Is it time to push?" My baby sis & I have a special story. If you'll indulge me, I'll share the synopsis.

Let's go back to the year 1990. My parents were separated, almost divorced, after 15 years of marriage. Needless to say, this was not the greatest time of my life. We moved from our middle-class neighborhood of cedar-wood homes to a single-wide trailer in a woodsy trailer park. We had to get rid of our cat. There were other sacrifices, of course, which I won't delve into; for now, the cat is a symbol of all of that we left behind. I was the oldest of 4. When Mom realized she was pregnant, and practically divorced, it was not a good moment. She was working full time and going to school full time and attempting to raise 4 kids. And then she was pregnant?! We had some major blow-ups over this issue, & I will admit, I was a brat sometimes. But in what was probably one of my most profound epiphanies, I saw this baby girl, unexpected and unwanted just as I had been fifteen years earlier, and knew I had to step up and be there for her. I informed my mom that she was having a girl, that I would be her significant other, and that we would get through this together.

And that's how I came to be in the delivery room at age 16, pacing the room for my little Jody to arrive. I was somewhat of a mom to her until I left for  college in 1994, and it was "my baby" I missed most. Alas, I had to let my mom be the mom. And soon, I was just the big sis. And then one day, that baby was in her teens. And I began to be not just big sis but just sis. Friend.

And yesterday at age 20 (I, too, was 20 when I married, young, but too in love to wait, just like her), she married her high school sweetheart. It was a beautiful day. A perfect ceremony. And a fun reception. And in her honor, I took a treat day.

Funny, my treat days are indeed seeming to become high compliment to the person related to said day. I feel a bit bad about this-- now if I don't partake of a treat at a certain host's event, he or she may feel less worthy. But I assure you, friends, I love you all and your fantastic baking skills. I just have to space these things out, & yes, be very selective. Not sure that reasoning helped my case at all, but oh well. Know that while most people relate food directly to love, I do not. I may not eat your lovely chocolate cake, homemade candies, or fresh fruit pies. But I do still appreciate the time & effort you put into it, your talents, & YOU.

Now back to this treat day. I started with a little bite of dark chocolate that has been eyeing me since Valentine's Day. It was  Hershey's special dark heart, and I decided . . . eh. Not that great actually. Next was an iced dirty chai latte from Beany's, a local drive-thru coffee shack. I knew it would be a late night, and I needed the caffeine. But it was actually too sweet, & I wished I would've asked for less sweetener. I also nursed a coffee-bean infused dark chocolate gourmet candy bar throughout the afternoon and into the evening. I'd say this treat was worth it. My favorite combination of flavors & textures. And finally came the reception food, which included a candy & cupcake buffet. At the candy table, I stuck to the one item of interest to me: the gourmet popcorn. I'm a sucker for gourmet popcorn-- the crunch and the munch and the sweet and the bland all mixed together. I chose to skip all the other candy, except for a few chocolate-dipped pretzels (not as great as the popcorn). Then I allowed myself to taste every different flavor of bite-sized cupcakes. Strawberry lemonade, key lime, chocolate coconut, lemon. They were adorable above anything else, and tasty. But I realized I could take or leave cupcakes. It was an interesting moment.

This morning I woke up with a sore on my tongue and a legitimate sugar hangover. My body no longer understands how to metabolize sugar and recognizes it for the toxin it is-- this gives me an actual fuzzy-headed sensation, that I got to enjoy most of last night. It meant that I couldn't get to sleep well either, and opted to stay up watching this week's episode of SYTYCD until 2:00 am. It meant that my morning hill run sucked. It was a struggle, not for my muscles but for my cardio-- a very new experience for me. But perhaps this is because I'm getting over either a cold or allergies & have been taking half an Allertec every night. I need to get off this stuff-- it makes me so sluggish in the morning. I actually had the thought while running, "Maybe I should give up treat days altogether. I know how to make yummy Christy-treats. Who needs this crappy feeling?"

I'm still pondering this possibility . . . Or perhaps I should be better at my treat days meaning 1 treat, not 1 treat per hour ;)

A Smart Runner

For years, even though I'd run race events or run recreationally, when asked if I was a runner, I'd shy away from the label. I felt like a fraud. I wasn't a true runner. I didn't accumulate 20 miles a week. It surely wasn't the only activity I did, nor was I very consistent with it.

Over the past few years, my running has become a greater facet of my life, but still, it is not the only thing. Even after running a Ragnar relay, my first half marathon, then full marathon (all in 2009), I still wasn't sure I qualified as a runner because I did so much cross-training. It's the nature of my job as a group fitness instructor-- one day it's yoga, the next day Pump, the next day Zumba (R). I'd squeeze in training runs as often as I could, and inevitably end up with some sort of overuse injury.

This led to my study of the Chi Running method, which aligned with everything I already believed from my yoga practice-- that the body must be aligned and properly trained to run with ease and efficiency, that form did matter, that breathing should be mindful. Eventually I transitioned from my regular running shoes (which had contributed to my Achilles tendonitis) to very minimal zero drop running shoes. (You can read my review of minimal shoes to learn more about how to do this properly.) Once I felt confident with applying my yoga practice to my running style, I created a running class called Shakti Running at the fitness center where I teach to help others learn about the Chi Running method & specifically how to apply yogic principles to running (I am not an official Chi Running instructor-- that costs thousands of $$.)

Finally, I began to feel like a runner. Not an elite, superfast runner. But a smart runner. A runner who understood the vital principles of endurance running:

1.) Run less. Cross-train more. I realized that I actually felt better during a race event and experienced fewer overuse injuries just by running less often. This may seem counter-intuitive to marathon training. If you want your body to run 26.2 miles, shouldn't you give it as much practice as possible? Yes and no. What you really need to practice are the main 2 elements that help you survive a marathon:

a.) cardiorespiratory endurance. Can your heart sustain moderate intensity for multiple hours? But to practice this, running is not your only option! The fitness modalities that best improve your cardio capabilities include Indoor Cycle aka Spin, ellitpical/stairmill, Zumba, among others. Lucky for me, that's my job-- I was already getting tons of cardio.
b.) muscular strength & endurance. How heavy can you lift and for how long can your muscles stay engaged and working? The biggest mistake runners make is assuming that running alone is enough leg strengthening. They strength-train upper body and maybe abs but skip legs! I firmly believe it is wiser to cut a running day from your training schedule and insert leg strength training. Lunge away! Squat till you cry!

I will confess, I just ran a marathon 2 weeks ago with 11 miles as my longest training run. 11! I hadn't originally intended on running 26.2-- I was on a relay team & had planned to run my 7 mile leg, plus my husband's 6.1 mile leg, so that together, we'd have run a half. Two weeks before the race, my crazy husband suggested we run the entire thing. I nodded but thought he had gone coo coo for Cocoa Puffs. We were running Cape Cod Ragnar just the weekend before! We hadn't trained! We would be both tired and unprepared. But my accountant husband downloaded a pacing guide and had it all planned. We could beat Oprah's time! I loved his optimism & couldn't let him down-- I was the one who had pulled him into this insane running world in the first place. How could I not rise to the challenge? So I agreed to try, even though in the back of my head, I knew if it got ugly, I could get on a shuttle at one of the exchanges.

the hubby & I at Cape Cod Ragnar just 1 week pre-marathon!

This marathon turned out to be my best yet. First, because I hadn't really planned or trained for the full, I wasn't nervous. I slept soundly on my sister's couch the night before the race, and she fed us a perfect dinner of chicken, veggies, and pasta (which I didn't eat because I never do and didn't want to upset my tummy with something new-- but we'll save carb-loading for another blog post). Which leads to second, my tummy remained calm the entire race, which rarely happens. I had plain oatcakes and some coffee for breakfast, again food I'm used to, and stuck to bananas and orange slices for my race fueling, as well as 1 pack of Sports Beans (not clean, but I was desperate). I did well staying on top of my hydration and electrolytes. But most importantly, and this brings me to third, I had the muscular strength & endurance, as well as the cardio endurance, to get me to the finish line, despite my lack of mileage in my training. Better yet, I raced without any injuries, because I hadn't yet done any super long runs! No tendonitis, no bursitis, no aching joints. Besides the kinked neck from my couch-sleep & recent travels (long flights jack me up more than marathons!), I started the race in fairly good condition. Granted, I got my typical blisters (my baby toes must be misplaced because they always get tortured during long runs, even in my Injinji socks.) And my outer left knee started bugging a bit at mile 19, but I was able to work it out fairly quickly. But I had the strength & endurance to get to that finish line in my best time ever (4:17-- like I mentioned earlier, I'm NOT an elite runner, but I was proud of that PR) & this post-marathon week has been the least sore I've ever been after a race. Ever.

My point is, there is NO way I could have run a marathon with just 11 miles as my longest training run had I not had the muscular strength & endurance. (I'm inclined to also attribute this accomplishment to proper nutrition and an overall clean eating lifestyle, but again, this could be an entirely separate post!) Everyone says it's all mental, but I disagree. If your body can't get you at least to the 18-mile point, your mind isn't going to do it for you. The mental kicks in sometime after mile 18; until then, you HAVE to have some kind of physical stamina.

Just to be sure that my motto "Run less, Cross-train more" actually holds water, I asked a marathon-winning runner (female) how often she runs. I mean, the girl is fast. She's experienced. I wanted to know if my theory applies to even elite runners. Her response validated my beliefs. She said, "Oh, I only do one tempo run, one speed training run, and one long run a week. The rest is cross training." She said her goal is to run JUST ENOUGH and as infrequently as she can get away with.

Cross-training is not only the answer to avoiding injuries, it's also how we keep our metabolic engines going. Running burns a lot of calories, yet you often see overweight runners. This is because steady-state cardio, especially always doing the same type of cardio, causes your body to go into autopilot. It gets extremely efficient, so much so that even on a healthy diet, runners who only run can manage to gain fat. Yeah, the people winning marathons are built like sticks and can eat an endless amount of food. That's called "good genes"-- they're built to run; lightweight, small-boned, mobile hips, efficient metabolisms. I'm talking about the normal people here. I know that for me and anyone like me (endomorphs-- our bodies would rather be fat & we really have to work for what we've got!), if I even splurge post-marathon, I'll gain a pound or two. Cross-training is essential for me to stay lean, and a lean runner is a lighter runner is a faster runner is a less injured runner. (Quick tangent: too often people choose running as a way to lose weight; they end up injured. I recommend that many of my clients actually drop 30-40 pounds before they try running, for it is one of the highest-impact activities they can possibly do! Do NOT take up endurance running if you have 20+ lbs to lose. Lose it first.)

Cross-training is also the best way to avoid burnout & boredom. I may be banned from the Zumba community for admitting it, but if all I ever did was Zumba, I'd get sick of it. If all I ever did was Yoga, I'd get sick of it. If all I ever did was run, yep, I'd get sick of it. Perhaps I'm a little ADHD, but I crave variety. And it's actually proven to be the best thing for my muscles (just ask my Spinal Touch therapist, who raves about my muscles' responsiveness, what what!) Best cross training for runners? I recommend Zumba to keep hips loose and for cardio endurance; Pilates and Yoga for core strength (essential for downhill running), knee stabilizing, and overall muscular endurance; and Spin for cardio endurance, leg work, and lo-impact, which gives your joints a much-needed break.

But back to the list of vital running principles . . .

2.) Form, form, form. If you want to make it to the finish line of an endurance event, you need to keep your body somewhat together. And in order to not totally break down, you need to run with proper form. I won't spend too much time lecturing on this. I will say: Read "Chi Running". Take some yoga. Take photos of yourself scantily clad and barefoot, from the front, side, and back and STUDY your body. This is your vehicle, your machine to get you from start line to finish line. Do you even know what it looks like? Not your face, but your BODY! Do your feet overpronate or supinate? (These are sub-conscious actions, by the way, not conditions or diseases-- don't get me started on this! Again, I need to dedicate another post to this!) Do you hyperextend your knees? Is your spine at all kyphotic (rounded/hunched upper back) or lordotic (swayback)? Is one shoulder higher than the other? Does your head tend to tilt more to the right or left? Does either hip externally rotate more so than the other? (This is common due to the way we drive right-footed. Check out your right foot and hip-- they might turn out more so than the left.)

Overpronation is somewhat common. The way to fix it is AWARENESS, then correcting it intentionally until you create new neural pathways and your muscles learn to automatically adopt proper alignment. Below is a photo of one of my clients' overpronation of the left foot. Notice what happens to the line of the left knee . . .

Take pics of your own body like this and really look closely. Would you drive a car this much out of alignment? Then why on earth would you try to run many many miles out of alignment? It's not a matter of if you'll get injured, but when. If you know your vehicle (your body) & its inherent issues, you can strengthen, stretch, and use mindfulness to correct many misalignments. You can better understand why your right knee always bugs you after a few miles of running, why your shoulder hurts when you run, why your left calf is always so tight, etc. You can adjust your stride, your arm swing, your posture to make running feel better to your body and decrease your chances of overuse injuries developing.

Again, this is why I have chosen minimalist running-- it allows me to take shoes out of the equation. If I'm hurting, it MUST be something I am doing biomechanically. With traditional running shoes, you must first eliminate the shoe as the source of your pain, which can lead to a very long & expensive experiment as you try to correct the problem. I've also grown to love that feeling of running "barefoot"-- that connection to the ground beneath me, the feeling of energy transferring from my soles all the way up my legs, the awareness that comes when the feet are awake and alive and actively and totally in use.

**If you're concerned or curious about your form, feel free to either schedule a session with me or email me some pics and video for a long-distance analysis. I offer running assessments for $65 for 90-minutes of one-one time with you, plus a personalized training regimen and nutrition guidelines.

3.) Fuel Right, Run Light. Yikes, yet again, I could expound on this topic for pages and pages. But for this post, I'll keep it simple. Eat clean. Eat real. Eat protein! Eat carbs via veggies, fruit, and small amounts of starchy complex carbs like oats/brown rice/quinoa/amaranth/potatoes/pasta. Eat healthy fats in moderation. Fat is fuel. Drink lots of water. If you eat right all the time, you don't have to worry about making major changes during your training or racing. I'm always amazed at runners who eat like crap. Or those who eat too much, with the belief that they need tons of calories to meet their training needs. Unless you're metabolically-blessed, it just isn't so. The first marathon I ran, I gained 5 pounds during training, simply because I thought I deserved some extra calories. Now I try to eat less overall while training in order to shed some pounds and run lighter.

I will say this for race day fueling, and this is just based on personal experience from myself and others:
a.) Skip the pre-race spaghetti dinner. Let's just say, the night before a race, don't eat anything you'd hate to poop out all morning, like tomato sauce-- owie! While you might feel you're owed a grand dessert, don't sugar-overload right before a race-- it leads to drops in blood sugar and that crash sensation. Eat up your veggies & fruit for cleaner pre-race sugars; but avoid veggies that cause bloating or that you're not used to.
b.) Don't eat new foods the night before or morning of. Steer clear of adventurous, ethnic, & spicy food the night before. Inevitably this leads to you in the Honey Bucket regretting that Thai food . . .
c.) Eat protein and starchy complex carbs race morning. My favorite are plain oatcakes (see my post about building a better breakfast)-- they stick to the ribs, are bland, can be easily nibbled while you sit on the bus, provide high-quality protein and starchy complex carbs.
d.) Hyrdate well throughout the week but dwindle your water guzzling the evening before to ensure you don't have to pee every other mile during the race. Drink some water at every aid station, Gatorade if you like it and don't have other electrolytes. Some runners like to alternate water and Gatorade every other station. (I recommend peeing twice before you hit the start line!)
e.) Don't take the Gu if you've never tried it. It can get ugly . . .
f.) Gu, Sports Beans, etc.-- they aren't "clean" but I say go for it in this instance, as long as your body can tolerate it. Again, avoid caffeinated ones if you aren't used to caffeine. Half of the population metabolizes caffeine quickly & the other half metabolizes slowly, which is why some people do great with 5-Hour Energy & others get sick. Know which half of the population you are!
g.) Eat the bananas and oranges offered. Just like energy gels, this is quick sugar! And it's clean! Just don't choke . . .
h.) Salt Sticks are a great way to get electrolytes if you don't like Gatorade-- these are pills you can buy at any running store. Take according to directions (every hour).
i.) Sports Legs- my hubby and I have a little debate going about the efficacy of what I firmly believe is magic in pill form. It's lactate and assists with muscle soreness, preventing "bonking" "wall-hitting" whatever you want to call it when your body just shuts down on you. It's also great for post-race soreness! I swear by it, only because I've run marathons with and without it & have seen a tremendous difference! Take according to directions.
j.) Post-race- carb up, hydrate, and reward yourself if your tummy is feeling up to it ;) Recognize that you do NOT need to take everything being offered at the finish line. The race organizers are handing out whatever sponsors have given them. At my recent marathon finish, they were giving out Coke & Diet Coke! What the what?! You know how anti-soda I am-- I was somewhat appalled. But you better bet my hubby grabbed some. I stuck to the water bottle and the orange slices, bananas, and whole wheat bread. It was not my treat day, so I skipped the Creamies, too ;) Afterwards, we hit Cafe Rio where I devoured a delicious salad with chicken & guzzled the stevia-sweetened strawberry lemonade. Then I immediately felt bloated, but it was tasty!

And those are what I deem the 3 essential rules of endurance running:
1. Run less; cross train more.
2. Form, form, form.
3. Fuel right, run light.

There are many other aspects to endurance running, but for now at least, these are the 3 essentials I'll focus on. I'll save running accessories for another day, but check out this pic and you'll see just how much I likey the running accessories ;)

Sweeter than Sugar

So it's been awhile since I've updated on my 2012 Challenge: 2 treats per month. As the saying goes, no news is good news. Which means that I've been sticking to it and doing well, according to my own rules. As is the case with personal goals, only YOU can establish the rules, the rewards, and the reasons for said goals. I went with 2 treats a month, but I've inspired some of my fitness participants/clients to start wherever they're at-- for some, that's 2 treats a day, for others 2 a week, and then for some 2 a year . . . Any improvement is improvement and baby steps is often the most effective way to get there, even if it takes more time.

So here's my update: March. If you recall, I used March 1st (Disney vacation, see Girl Scout cookie post!) & March 30th (a family celebration of my Grandma's 81st birthday had she lived to see it & I made her carrot cake recipe, sugar and all). I felt rather ill after the March 30th binge (in addition to the carrot cake, I enjoyed my cousin's chocolate chip cookies & licking my fingers while attempting to also make my grandma's chocolate buttercream/coconut cream Easter eggs). It was one of those treat days that lead to an actual sugar hangover-- queasy, headache, icky-all-over kind of mornings. I regretted overdoing it, especially with a bodybuilding comp just 2 weeks away. I spent the following 2 weeks on TCM-- total commitment mode (yes, I just invented that), dedicated to my meal plan. I felt like I undid all the damage, despite not placing at the comp (see previous posts).

CPK after morning show, splurge: a piece of bread with buttah!

horchata, the sugary kind ;)

Naturally, April 14th aka Comp Day, was my first treat day of the month. I didn't even wait till the night show was over. I visited my family in the audience between my two categories, where my mom handed me a bag of Dove dark chocolates for later. I had just failed at earning a trophy for Bikini Novice-- did she think I'd actually save that comforting chocolate bliss for later? No, now was the right time. It was good. Real good. And I didn't even care that I still had to go on stage one more time-- I knew those calories wouldn't show up on my body for at least a day anyway, and the chocolate would pump my veins, not that bikini gals like to be veiny, but whatever, I wanted the chocolate. After the comp, I enjoyed half a Cafe Rio salad and a few bites of key lime flan, oh, and an horchata. And because I had used up all my willpower during TCM, I opted to take treat day numero dos on April 15th. This made twice I had chosen back-to-back treat days. I'm not sure yet if it's better or worse for me. On the one hand, it typically makes me more eager to get back to treat-free because I begin to feel gluttonous. On the other hand, it makes it a bit harder because then I have to space out my next treat day more. Whatever the case, I will most likely repeat this pattern for May, because I'd like my treat days this weekend post-Cape Cod Ragnar relay. (If you have any suggestions for what I must eat while in Boston, please do share!)

Sometimes I truly think it would be wiser and easier to simply cut treat days altogether. And perhaps for 2013 I shall do just that. Now that I've discovered all sorts of healthier sugars, it wouldn't be difficult to completely cut refined sugar. Of course, I still know sugar is sugar, and one must keep even fruits in check, but knowing how to sweeten naturally means I can really make this a permanent change and live to tell about it! I keep thinking I should write a memoir about just that, and maybe help others to the path of nixing refined sugars out of their lives for good . . . Would anyone read such a book? I just think if I can do it, a true bakery-addict, then anyone can!

For now, let me share what I've learned about alternative clean sweeteners. I preface this with a couple facts: a.) I'm still learning and experimenting and humbly acknowledge that there are many other experts out there with a greater history and skill with natural sweetening than I, and b.) nutritional science is ever-changing and rapidly bringing new issues to light, so next week, half of this could be proven sub-standard. But I doubt it. I'm only presenting the least controversial.

1.) Stevia- 0 calories. plant-based, lots of different brands & even different tastes. Find one you like the most and don't overdo it. You can find granulated and liquid forms. Baking with it is tricky-- I used to use it mostly for coffee, plain greek yogurt, and oatmeal. Now I don't need any sweeteners for those; I've learned to appreciate them plain.
2.) Banana-33 calories for 1/3 banana. ah, how bananas I am for banana! Once you're off refined sugar, you realize just how sweet and perfect a banana is. It gives baked goods moistness, fat, and sugar. I love to make banana-oat cookies (recipe to come) or sweeten my greek yogurt and oatmeal with warm bananas-- mmm mmm good.
3.) Dates- 66 calories for 1 pitted date. admittedly, I'm still new to this but I have friends who are pros at baking with pureed pitted dates. If you're one of them, please feel free to share your best recipes! Pretty pretty please?
4.) Organic Evaporated Cane Sugar-15 calories for 1 tsp. This is an unrefined form of sugar. Same sweetness, same calories. This article explains it well: http://www.livestrong.com/article/468229-what-is-evaporated-cane-sugar/
5.) Xylitol- 10 calories for 1 tsp. a sugar alcohol used in toothpaste & gum & great sweetener for baking, as it doesn't breakdown in heat and has the same sweetness as table sugar. Can be dangerous for dogs to ingest, can cause bloating if excessively ingested. for more info, wiki & http://www.xylitol.org/nutritional-benefits-of-xylitol. Other sugar alcohols include erythritol & maltitol, though maltitol I've read isn't the best. http://lowcarbdiets.about.com/od/nutrition/a/maltitol.htm
6.) Organic Coconut Sugar- 15 calories per 1 tsp. So I just saw this in Good Earth & it looked so delicious that I bought it before even researching it. Luckily, my research on it thus far has been positive & I can't wait to try it on my next treat day! I'm just a coconut freak. So it must be good for you . . .

Here's another great source that pretty much reiterates what I just said but also discusses raw honey, sucanat, and maple sugar flakes: http://www.cleaneatingmag.com/How-To/Article/Our-Favorite-Clean-Natural-Sweeteners.aspx

I'm sure there are many, many more natural sweeteners now in existence (any fruit and even many vegetables can sweeten). But these are the few that are in my pantry right now. Remember, sugar is still sugar. While natural sweeteners are much healthier, we still need to be mindful of how much we're intaking-- calories are calories. Plus, when we assault our taste buds with constant sweetness, we alter their natural threshold. Now that I've cut most sweeteners, everything tastes better, richer, more flavorful, more robust, more intense, sweeter. I now eat 100% cocoa chocolate and think it is the best thing in the world! Even 90% tastes too "watered down". I enjoy all the natural flavors in herbal tea. I can drink black coffee and actually appreciate it. I can taste a spicy kick in my raw broccoli, the perfection of sweetness in a slice of pineapple, the zesty tangy sweetness of fresh lime juice on my salad. I feel like my taste buds have been awakened to their true potential, like I've been hiding their talent under a bushel all these years! Let your taste buds do what they were meant to do-- TASTE!

So my challenge to you, dear readers, is to cut refined sugar! Do it in baby steps, do it cold turkey, do it by making easy swaps but DO IT! Your taste buds have so much to offer you ;)

Mirror, Mirror On The Wall, You're the Most Honest After All

Yeah, yeah . . . sometimes I get cute with titles. But I have learned to really value the mirror as a tool to assess my physique progress, more so than the scale, the calipers, even the tape measure. Many a personal trainer might cringe to know I value mathematical feedback so very little but here's why . . .

When I did my first bikini competition, I was on stage at 119-120 lbs, body fat 13-14%. I looked amazing, even though on stage I suddenly felt huge. I did back-to-back comps in October 2010, and while I didn't place, I felt really good about my physique. Unfortunately, as many of you already know, I did not handle the post-comp weeks very well. I did what many a first-time (or second or third or, you get the point) competitor does after 12 weeks or more of hard training and extreme dieting-- BINGE. First came Halloween. Mind you, I had not yet cut sugars, and oh, did I have my way with them! Each week, I'd clean it up, work out hard, but then go a little crazy on the weekends. Then Thanksgiving came, and I ate a pie. Or two. Probably over a 24 hr period. It got ugly. Then guilt. Then tighten up the diet, work hard again. Then Christmas. And New Year's. And my birthday. And so on and so forth.

comp #2, Oct. 2010

chowing down a choc dipped key lime pie slice after FL Keys Ragnar, Jan. 2011. 10 lbs up!

I realized that without an impending comp, I had no real "threat"-- nothing to motivate me through fear (I've since realized fear is not the greatest path of successful fat loss, but back to the story). I registered for an April comp & got busy. I knew I could do this; I'd done it before. I studied everything I had learned from my trainer the first time, studied other sources and message boards, and melded it all together into my first attempt at devising my own meal plans and workout plans. I confess, I even tried fat burners (which were utterly ineffective & probably damaged my metabolism even more) just because it seemed like everyone else on the forums were utilizing some kind of ergogenic aid. But this time was not like the first time. The weight didn't come off as easily. I'd cut more calories, increase my protein, pop an extra fat burner but to no avail. Don't get me wrong-- I did lose weight; I did tone up. In fact I gained lean mass. But the number on the scale never got as low as before. And I was stuck on that number. 119 was my goal. 119, 119, 119.

I stood on the stage at 124. I felt enormous.

Compare: Oct 2010

April 2011

After that, I decided I needed to change my focus for awhile. I had gotten my hubby turned on to running, and we took to the streets, running multiple Ragnar relays, half marathons, and one full. I ran my first mountain 5K (trail, steep inclines) and placed 2nd for women. I was eating clean but not worried about my macros as much. I survived my first 30 days of no refined sugar challenge, took 2 weeks off, and decided I wanted to go again. And again. And again. Now I've committed to the 2 days a month for 2012 & so far so good. It would seem I had conquered my body image issues.

But that would be a LIE. Even while accomplishing these great things, I felt an uneasy anxiety about my appearance. It was made more frustrating by the fact that I had given up sugar! I didn't overeat. I worked out a ton. I felt fat loss was owed me. The scale disagreed. Now it was regularly reading 128, 129, 130 (the # I said I'd never see again), 131, 132, 133, 134. What the #@$% was happening to my body? (see previous posts about my visit to the women's clinic)

Now, reading about other competitors post-comp, I recognize metabolic damage disorder. Worse than the physical effects were the mental/emotional ones. As a trainer, I knew better. I decided to be my own therapist. Each day I'd take a photo of myself and caption it with something positive about my appearance. I looked cute in any hat. I had a great tan.I still had pretty great legs.

My self-therapy kind of worked. Over time, I realized the scale was just a number. It didn't represent my inner health & vitality. It didn't represent my lean mass I had accumulated. Cutting sugar really helped me mentally and emotionally, too. I was feeling clarity of mind. The anxiety began to disappear. I just felt more mentally and emotionally stable. By February, I was able to record my Fit Minute videos and not cringe at my appearance whatsoever. It wasn't my thinnest, but I looked healthy and felt great. Finally, I felt peace.

So I decided to try another competition. And to take a different attitude. I would start 12 weeks out but begin with a more moderate eating plan; then I incorporated low carb-high carb days, which worked wonders for me-- my high carb days weren't just free-for-alls but very clearly defined. I let myself enjoy oatcakes, an apple with peanut butter, even a slice of real bread. I was already off sugar (except for 2 a month), so even "cheats" weren't out-of-hand.Finally, the #s on the scale began to reverse the upward trend. I began February at 134 after spending January focused on adding muscle mass. I hated that # but I was okay with how I looked in the mirror, so I kept a healthy outlook. By March, I got back in the upper 120s. I would weigh myself every other day or so & record my weight just to get a rough idea. I occasionally took tape measurements & fat caliper readings, but each fat measurement method had such different readings that I dropped it altogether. The mirror (and the camera) would be my best measurement tool. 

Again, I know many trainers will cringe at my sloppy approach, but I knew myself well enough to know that the #s would get to me. I also knew that the #s didn't tell the whole story. I also knew that the #s could be skewed. And I knew that a bikini physique is more about the look than the #s-- everyone is so different. So this time around, I kept my sanity. When people asked about my body fat % (and yes, people do ask!), I'd invent a rough estimate.

I won't delve into my most recent comp a-gain. Let's just say, now that I've had a chance to analyze my results, I do think I cut calories too much that final week and needed more carbs-- my body utterly rebelled. I looked better the week before, and oddly, the week after. But oh well. I also should've used a diuretic, but I've always tried to stay away from those, figuring bikini didn't need such hard lines.

I feel like I've discussed my comps way more than I had originally intended. My main purpose of this post is to show the fallacy of placing so much importance on #s, especially the scale. Let's take a walk down memory lane . . . (ahem, yes, you will notice I took care of matters in the northern region . . . it had to be done.)

I'll show you pics of me at different times but at the same WEIGHT. First, at 120.

2006, weight 120

2010, weight 120

Notice how much chubbier I look in 2006, yet I still weighed 120. That's the difference muscle mass can make!

Now check out a 123 lbs . . .

2008, weight 123, toning up since 06

2011, weight 124. weight up, but looking even hotter

Here's 128ish lbs . . .

2006, weight 126

2012, weight 127.6

2002, weight 130

2012, weight 131

summer 2010, 126 lbs, pre-1st comp

2012, 126 lbs, comp 4

I hope these photos give you an idea of the difference between 120 and 120, 130 and 130, and so on. I'll take my current 127 over my 120 of 6 years ago. I look stronger, more defined, and healthier. I always have to remind my clients, as they lose fat but gain muscle mass, the # on the scale may not budge much sometimes. Look in the mirror! Look at those changes! Feel your clothing get looser! Feel your body getting stronger! Unless you're in serious denial, the mirror never lies ;)

Client Success Stories: Genevieve

I want to start sharing some of my clients' success stories because a.) they make me look good! (It's verification that I do know what I'm talking about, if only people would listen, for the love!) b.) I am beyond proud of their accomplishments & so happy that they reached their health & fitness goals c.) I am inspired by them & hope my readers too will be inspired to set and reach their own seemingly impossible goals, whether you want to run a marathon, lose 10 lbs, or compete in a physique contest-- you CAN do anything you make up your mind to do!

So today I will post about one of my most recent success stories-- my dear friend and co-Ragnarian (we ran Vegas together) Miss Genevieve. Genevieve teaches high school phys ed, so it's clear that her knowledge of nutrition and exercise was strong. She was a roll-out-of-bed kind of runner aka too busy to really train but could get through a marathon anyway. She was active and strong, but like many an athlete, enjoyed fueling her body more than necessary. It's the classic Fit But Fat Syndrome: we work out so much, we deserve to eat whatever and whenever we want. I, too, have suffered and overcome Fit But Fat Syndrome. Alas, Genevieve decided one day that she needed a new goal. She was the running queen, racing virtually every weekend summer through fall. When we chatted about my bikini bodybuilding, a seed was planted . . .

So last October, we met up after she ran the Halloween Half Marathon down my way. (We live over an hour apart, so I wasn't sure how training her would go, but we made it work, thanks to the beautiful technology of email, text, and digital cameras. It helped that she was so on-the-ball & also educated in fitness, so she understood every direction I gave her.) We did an initial consultation, which consisted of me assessing her cardiorespiratory fitness, muscular endurance via the push-up test and plank test, flexibility of quads, hamstrings, & low back, body composition via tape measurements, photos, and fat pinching, as well as an alignment & postural assessment. We also discussed her current diet and foods she liked, disliked, etc.

Then home she went & I sat down to crunch numbers, which is really a big part of what personal trainers do, especially for clients wanting to compete. (Funny, I married an accountant because I was an English major, and now here I am always with a calculator and plugging numbers into formulas. At least he still handles all the bills!) It's a nit-picky art of balancing macronutrients, timing caloric intake, and determining true caloric needs. I devised her first phase of meal plans, intentionally giving her a bit more freedom to gradually introduce her to the strictness of the competition diet. With her OCD personality, however, she actually preferred when the diet got more rigid and precise, and that's when she really progressed quickly.

The girl was stellar! She was obedient to every detail of the meal plans I emailed her, which changed as her weight, tape measurements, and photos changed. I gave her a new meal plan about every 4-6 weeks. I also gave her strength training guidelines, a schedule of what days to hit which muscles and how hard. Luckily, she also had a trainer already up where she lives who works with her and really addresses muscle balance and postural issues, as well as helps Genevieve deal with any injuries/tight areas. Again, this long distance training worked because Genevieve already has a great knowledge of kinesiology, physiology, and anatomy. I'm not sure long-distance training can work unless you have a skilled and knowledgeable client.

Genevieve, Nov. 2011

Nov. 2011

Nov. 2011

And yada yada yada . . . drumroll, please. Genevieve started at 180 lbs, 29.6% fat. Now she is 132 lbs, 15.3% fat. And she competed in her very first NGA Bikini Bodybuilding Competition this past Saturday and looked amazing! Enjoy these pics, which she did give me permission to share, of her amazing journey! Love ya, GiGi-- YOU DID IT!!

pose practice March 2012

A Fork in the Road

Ahhhh . . . that's me, heaving a huge sigh of

relief
exhaustion
disbelief
confusion
exasperation
disappointment
contentment?

All of the above.

Relief. Relief that my 4th bodybuilding competition is over. That this morning, I ate not 1, not 2, but 3 whole wheat blueberry pancakes with warm blackberry compote and real butter, and felt not an ounce of guilt. Though I did relish a feeling of utter gluttony. Relief that my heels are on the ground instead of 5 inches above it, my right pinky toe a pink tender blister. Relief that for today at least, I am not counting calories, measuring food, and timing my meals. Relief that I get a day off from the gym (though the hubby is reminding me it's a 10-miler on the running schedule today . . .).

Exhaustion. I have been running on such little fuel the past 2 weeks and pushing my body to keep up with its normal hard routine and entertaining kids on spring break, exhausted is the only word I can use, despite the fact that I despise it. Exhaustion is for people who aren't smart like me; no, exhaustion is for people who have poor nutrition habits, poor exercise habits, poor time management, poor stress response. And yet, I must wave the white flag and confess, I've hit it. I did it knowingly, in the hopes that my calorie deficit would translate into that rapid fat loss I so needed; that by staying busy with the kids, I would stay out of the kitchen and provide a decent spring break for my chiclets while keeping my mind off my upcoming comp. I accomplished the latter goals. The rapid fat loss, not so much . . .

NGA Utah 2012, Masters Bikini

Disbelief. Disbelief that I STILL did not place in a competition, despite having the chance to compete against women my age (the 35+) & being in a small category for my Novice Bikini (I had a 3 in 5 chance). Of course, looking back at photo and video, I can see that my posing still needs a lot of work (it's much harder than you would think and extremely unnatural & the stuff I thought was cheesy aka pivot turns is apparently what the judges like). Disbelief that after 12 weeks of hard training and diet, it's over. Just like that. Disbelief that my body stopped responding at week 11 & week 12 I started gaining, despite tightening up my diet and workouts. To look at the photos, you would think all I ate during week 12 was donuts. But I attest to you my diet was so tight, I almost crashed during a regular ol' Zumba class. I missed my period. I emitted an odor that is known to occur during ketosis (or extreme fat burning mode). Perhaps I went too extreme & my body found ways to magically produce fat from every calorie of carbs I so carefully counted and inserted into my body in a timely manner. Perhaps I just needed a couple more weeks. Or I needed the comp a week earlier, when I was at my lowest body fat of the past 12 weeks. Disbelief that THAT girl (aka Boobs) beat me, beat most of us. Disbelief that there was not a single female judge on the panel.

NGA Utah 2012 Novice Bikini, front

NGA Utah 2012 Novice Bikini, back

Confusion. After the trophies were handed out last night for the Novice Bikini division (and I already knew I wouldn't place in Masters, as I'm not a delusional idiot), I sat alone in the dressing room to decompress. I felt deflated, demoralized, and depressed. Was I stupid for continuing to pursue this goal when clearly I do not have the body for it? Was it time to just give up? Clearly, I'm fit, active, healthy & have many other things going for me. I don't necessarily need to do this. Most people don't. It wouldn't be such a failure to admit defeat. It was fun. For the most part. Though losing always sucks, I don't care what anyone says about "effort" "the journey" blah blah blah-- losing sucks sucks sucks sucks s u c k s. As I contemplated my surrender, a figure girl walked in. A spunky Latina, she epitomizes the spirit of competing-- she's strong, sweet, friendly, truthful, and always cheers for every competitor. She gave me this rousing lecture about not quitting, while I half-listened and took it in and half-rejected her with fake nods. Others told me I'm more suited to figure with my tendency toward muscle-massiveness. I just need to lean out more. But that's the problem-- I can never seem to lean out enough. I truly feel like if I cut any more calories I would have to quit working out because I would have zero energy. And my body likes fat. This is me at my leanest. I'm not sure how to get leaner. So herein lies the confusion. I face a decision: a.) quit competing altogether. I've tried. Failed. Been there, done that. It's okay to give up, pursue other goals. b.) switch categories. Looking around last night, there were figure girls who I out-massed easily. Obviously, they weren't the ones placing, but it shows that there's a range of bodies in the figure & I could possibly stand my own. I'd have to learn the posing; rent a suit; get a trainer to help me analyze me diet and tweak it. It could be a way for me to finally succeed. Or it could be a new way for me to fail. c.) try harder and go again in bikini. It's the body I desire. It's so lean and pretty. But it may mean give up running for awhile, because I think running is what gives me such massive legs. I don't want to give up running. It's my peace. It's my time with my husband. It's more communal-- there are way more running idiots than bodybuilding idiots & I like the social aspects.

Exasperation. See all the above. Need I say more?

Disappointment. This probably goes along with disbelief and exasperation. What made it all more disappointing is knowing that my sweet hubby and kids had sacrificed their entire day driving to and from Bountiful (a 45-minute drive in the rain) TWICE, sitting through all the other categories of judging before it was my turn. Of course, they got to eat out 3 meals yesterday and get treats from the vending machine, so it didn't turn out too badly for them. But they were so supportive. My hubby truly was supportive, because he doesn't get it; he doesn't even like it. But he supports me anyway because for some reason it's important to me. That's love. My mom & siblings were so supportive and came out to watch the show. They've always supported me, and just like my hubby, don't get it & hate to see me putting myself out there to be judged and shot down. So it's a huge disappointment that yet again, they came out & I did NOT place. But I can say, it is not a disappointment how much my family loves me. At least I have people in my life who never disappoint me! (A special shout-out, too, to my Biggest Loser client who drove out to watch me in the morning show! So thoughtful!)

me after the show with my sis Jody and her fiance Taylor

the back of my sweatshirt-- at least I have a sense of humor ;)

Contentment? The purpose of the question mark is two-fold. First, it means, "Am I content?" Am I pleased with how last night went? No. Am I pleased with how my body responded to my hard work and dedication and sacrifice? No. Am I pleased with the judging? No Am I pleased with my posing? No. But . . .Am I pleased with my effort? Yes. I really think I worked as hard as I could. Am I pleased with the backstage experience? Yes. The group of girls competing was amazing-- super friendly, down-to-earth, sharing, fun, uplifting, good people. Am I glad I improved my physique? Yes. Am I pleased with the progress I did make? Yes. Do the pros and cons balance out? Well, 4-4, so that's a Yes. Therefore, I should feel content. It is what it is-- I say this quite often, but it's true and it generally applies to everything and brings me much peace and contentment in life overall.

Secondly, though, is the question, "Is it okay to be content?" And here is where I wax philosophical . . . To be content (in yoga, we call this "santosha") is to have all you want/need, wanting/needing nothing else. It's a great place to be. And yet, to be content is a stagnant state. In order to change, to grow, to achieve hard goals, you must choose to not be content. You must want something more, or you will always be just as you are.  How many of us choose contentment over possible discomfort, fear of the unknown, fear of failure and wind up never reaching our potential? And yet, if that potential is mysterious and never attained, is it ever anything to be missed in the first place? I suppose this is where the idea of balance comes into play-- one must seek a balance of both contentment and total discontentment. The trick is to discover which aspects of life you will choose to be content and which you will choose to always want more for yourself. This may be what truly defines us, what determines the course of our lives. For by choosing the wrong areas in which to be content or discontent, we may never truly find happiness.

Deep thoughts for such a silly decision I face, but alas, there they are. Apply them as you may. In any case, I do allow you readers to weigh in with your own opinions as to what course I should take. For now, I will enjoy a day of eating what I want (which seems to be fruit for the most part!) and then get back to my regimen merely because it is now what I know, it makes me feel good, and I still have physique goals, whether I'm being judged or not ;)

Body Types Hype

I'm guessing you clicked on this blog post to discover if I have all the answers regarding body types-- what ARE the different body types, how do we EAT for our body types, EXERCISE for our body types, increase METABOLISM for our body type, etc so on and so forth. Just another example of how we look outside of ourselves for all the answers regarding our very own bodies. It's an interesting concept of total disconnection. But I will humor you readers nonetheless & aim to enlighten you about your body. Let me be clear-- I do believe that EVERY body is different. Put 100 women into a room, & I see 100 different body types. That said, there are some aspects of truth to body types. Which is why even doctors want to know if you're an apple or a pear, what your blood type is, what your ethnicity is, and so on.

It is overwhelming how many "body types" types there are! I will discuss a few of them, but admittedly, I will probably be neglecting some more that exist.

First, let's start with the bodybuilding world, of which I like to believe I'm somewhat part of. Here it is common to designate oneself as 1.) ectomorph- tall and skinny usually, often can eat whatever they want, overly efficient metabolisms, struggle to gain muscle mass, long limbs, small-boned, easily tolerate high carb diets, built for endurance sports (think marathon winners), sometimes insomniacs. Women can't stand ectomorphic women-- they usually bounce back really quickly after pregnancy, too, which makes us hate them even more. Do realize, though, that these women often have very little strength and can be "skinny fat". 2.) mesomorphs- aka genetic freaks. These people are natural-born athletes; lean, muscular. They can appear cut without having to work very hard. They gain muscle easily and lose fat readily. Alas, they are extremely rare, so don't feel bad if you aren't one of them. I am NOT one of them. Clearly, I am not one of them. For me, it takes both hours in the gym and virtual starvation to have the physique I most love. Top-level professional bodybuilders are often pure mesomorphs. 3.) endomorph- this category is reserved for the rest of us. Slow metabolism, often large-framed but not always, carb-sensitive, cannot "cheat" and get away with it, shorter limbs, round body contours, wide waist and hips, fairly good strength levels (yep, that's me), hard to keep fat off after losing it, deep sleepers (ok, that's not me), often do better with higher protein intake.

Based on these descriptions, which one are YOU? You can be a combo. I'm a meso-endo, meaning I gain strength easily, but I do not lose fat easily. I have to be vigilant with clean eating and calorie-counting in order to achieve my desired physique. Most of my clients are obviously endomorphs-- they come to me because they want to lose weight, get strong, and appear & feel healthier. I have worked with ectomorphs as well, who really want to gain muscle mass or lose a little belly. Ectomorphs often are so used to fast metabolism that as they age, they don't realize that it does actually slow down, even for them. One day they wake up to a little pooch. Us endomorphs roll our eyes at their self-recriminations-- with their lithe arms and skinny thighs, we'd like to slap them for what they perceive to be "fat." But they are right-- a little pooch on an ectomorph is a sign of poor eating habits & they need to clean it up. Another problem for the ectomorph can be a lack of a derriere. I actually think half the time, this is a postural issue, as these tall-skinnies tend to slouch, anteriorly tuck the pelvis, drawing the glutes in and down. I like to work on these postural issues first to show them that they do indeed have a buttocks, then teach them how to build muscle mass to enhance it.

Obviously, there's a lot of truth to these types, which is why these are probably the most well-known. I also teach Yoga, so I've studied the Ayurvedic Doshas, or body types, as well. They somewhat match up with these bodybuilding types, sort of. According to Ayurveda (classical Indian medicine), there are 3 main body types/doshas: vata (air), pitta (fire), or kapha (earth). An individual is predominately one but can be a combination. Knowing your dosha can help you determine your diet and yoga practice. 1.) Vata- light & thin build, enthusiastic & excitable, bursts of energy, quickness, can worry, be moody, or restless, irregular hunger & digestion; needs soothing yoga, more relaxation. Generally needs sattvic food (grains, cereals, fruit, vegetables, milk, butter, cheese, honey, nuts, seeds, herbs, water) but may need tamasic foods when restless (mushrooms, meat, onion, garlic, alcohol, fermented foods, and fried foods) 2.) Pitta- medium strength & endurance; sharp intellect, likes challenges, bold, competitive, intense, tendency toward anger; warm & emotional; needs calming breathing but also challenging yoga. Generally needs sattvic foods; again tamasic foods can calm anger and intensity. 3.) Kapha- solid, powerful, physical; slow digestion, tendency toward obesity and laziness; affectionate, forgiving, heavy sleeper; needs regular, strong exercise. Generally sattvic with some rajasic foods (coffee, chocolate, tea, salt, fish, eggs, chili peppers, strong spices).

Um, yeah, I know some of this may be way out there for you non-yogis, but it's something to think about. Millions of people (I'm guessing) through thousands of years of Indian history have followed and believed in these doshas, so there must be something to 'em. I most identify with the vata and pitta, but I much prefer the rajasic foods ;) How about you?

So now let's jump forward in history to the present. Of late, the most popular body type diets revolve around either blood type or gland dominance. Here's a quick look at both, based on what I've seen online. In no way do I claim to be a certified pro!

Gland/Hormonal Dominance . . . okay, so I invented this term based on how the body types are designated: adrenal, liver, ovary, and thyroid. The idea here is that body shape is affected by hormones. Learn how to best address these hormonal issues & you will more successfully lose weight & keep it off, according to Dr. Berg's website http://www.findyourbodytype.com/. Here's the gist: 1.) Adrenal-types do not handle stress well and it translates through the body as saggy tummies, round faces, double chins; constant cravings, weakened muscles, even arthritis. 2.) Ovary-types are obviously females. Fat tends to be in hips, belly, and saddlebags. They can have menstrual problems and tend to crave dairy (ice cream, butter, milk); tendency to have cellulite. 3.) Liver-types are often men. Think "beer belly" and you've got the appearance in mind. Thin legs, protrusion of the gut, crave deep-fried foods. Can develop symptoms of liver problems, like jaundice, high blood pressure, high cholesterol. 4.) Thyroid-types gain weight all over. They may notice problems like hair loss, cold feet, constipation. They crave carbs, carbs, carbs.

Of course, in order to learn how to address whatever body type you perceive yourself to be, you must show forth some cash. Once you've purchased the info, and followed the plan designed for your body type, you should meet great success. I have not tried it, so I cannot say, but I'd guess that any plan that creates a deficit in your calories and teaches you to eat clean will elicit positive results. If you're at your wit's end, this may be a good option for you to try. Report back to us how you do with it-- I'm curious to know. I do believe in the premises set forth here-- it explains why some of us are sweet-cravers while others only want salt; why some of us store fat in the belly while others have it on the hips/thighs; etc.

Blood type diet . . . have you heard of it? Well, I'm getting tired of typing & summarizing, so here it is straight from the good doctor's mouth, er, webpage:

"Type O-People with type O blood fare best on intense physical exercise and animal proteins and less well on dairy products and grains, says Dr. D'Adamo. The leading reason for weight gain among Type O's is the gluten found in wheat products and, to a lesser extent, lentils, corn, kidney beans, and cabbage, Dr. D'Adamo explains. Ideal exercises for Type O's include aerobics, martial arts, contact sports, and running.

Type A-Those with blood type A, however, are more naturally suited to a vegetarian diet and foods that are fresh, pure, and organic. As Type A's are predisposed to heart disease, cancer, and diabetes, "I can't emphasize how critical this dietary adjustment can be to the sensitive immune system of Type A," says Dr. D'Adamo. Type A's prefer calming, centering exercise, such as yoga and tai chi. 

Type B-Type B's have a strong immune system and a tolerant digestive system and tend to resist many of the severe chronic degenerative illnesses, or at least survive them better than the other blood types. Type B's do best with moderate physical exercise requiring mental balance, such as hiking, cycling, tennis, and swimming. 

Type AB-Blood type AB, the most recent, in terms of evolution, of the four groups and an amalgam of types A and B, is the most biologically complex. For this group, a combination of the exercises for types A and B works best, says Dr. D'Adamo. 

Blood type, with its digestive and immune specificity, is a window on a person's probable susceptibility to or power over disease, according to Dr. D'Adamo. For example, Type O's are the most likely to suffer from asthma, hay fever, and other allergies, while Type B's have a high allergy threshold, and will react allergically only if they eat the wrong foods. Type B's are also especially susceptible to autoimmune disorders, such as chronic fatigue, lupus, and multiple sclerosis. Type AB's tend to have the fewest problems with allergies, while heart disease, cancer, and anemia are medical risks for them. 

With arthritis, Type O's, again, are the predominant sufferers because their immune systems are "environmentally intolerant," especially to foods such as grains and potatoes which can produce inflammatory reactions in their joints, says Dr. D'Adamo. Types A and B are the most susceptible to diabetes, while types A and AB have an overall higher rate of cancer and poorer survival odds than the other types. 

While you cannot change your blood type, you can use knowledge about its nature to implement a dietary plan biologically suited to your makeup, says Dr. D'Adamo, who supplies copious details on eating plans for all four types. "Most of my patients experience some results [within two weeks of starting the diet plan]-increased energy, weight loss, a lessening of digestive complaints, and improvement of chronic conditions such as asthma, headaches, and heartburn."

Sufficiently confused & overwhelmed yet?? And I bet I've missed several others. The point is this: 
1.) We all have different bodies.
2.) And yet we all have rather similar bodies. (i.e., we're all human)
3.) No matter what body type we have, we need to eat clean, healthy, and the appropriate amount for the size body we'd prefer to have.
4.) Our bodies WANT to move. They want to dance & run & skip & walk & twist & feel lithe, young, and strong. So MOVE them that way.
5.) Understanding your body type can be useful. It can also be detrimental. Use this info to spring yourself into action  and it is useful. Use it as an excuse to feel sorry for yourself and it is detrimental.
6.) LOVE your body. It's the greatest gift you have. No matter the type . . .