No Bull**** Health and Fitness

It's Finally Here...

2010-10-20T06:20:00.000-07:00

Remember way back when I posted pictures of my basement and said I was going to improve it for an exercise studio? Well it's finally here. Of course I have a little more to do, but the big stuff is mostly done, and I am ready to take clients in my home. Since the client travels (and my basement is not exactly luxurious even now) I am charging less per session: $55. But we can do just about everything that doesn't involve machines: dumbbells, Bosu, stability ball, kettlebell, bands, etc.

Here's some photos:
First 2 are old photos, 2nd two are the new ones.

New Meetup Group

2010-10-12T15:52:00.000-07:00

I created a Meetup Group called Arlington Healthy Bodies. Stay in touch with me, and stay updated with my plans, classes, events, etc.

Please go to http://www.meetup.com/Arlington-Healthy-Bodies/ to join.

I will post my exercise classes, both free and fee-based. I also envision building a strong community of women through the meetup group. So in addition to any new classes and workshops I will offer, I will also post social events as well.

And if you have any ideas for me, please let me know!

Danielle

If It's Good Enough for the Obamas...

2010-08-12T09:53:00.000-07:00

I was in the doctor's office yesterday reading Web MD magazine, in which they did an interview with Michelle Obama. The first family has two routines that I love:

1. Bo Dance Party Night, where they turn the music up and get Bo all riled up as everyone chases each other down the hall. Michelle says its a great way to get everyone exercise together and that things get pretty sweaty!

2. Dessert on weekends only. You might be surprised to know that someone in MY house has dessert every single night. To be fair, it's between me and Chris. But I love the idea of setting up dessert as a special treat. If I know that Friday night is ice cream night, I'm going to be researching ice cream and gelato parlors as soon as Wednesday to plan how I will enjoy my treat. When treats are scarcer, research shows that we enjoy them so much more.

I already do a version of #1 -- Hip Hop Greyhound in da Club. Yes, Gracie mostly just stands there though I have tried to get her to do the moonwalk. But if I get her chasing me and the squeaky bunny, my heart rate is up in no time! Now, what to enjoy on Friday...

Canadians are pretty fit, eh?

2010-08-10T08:05:00.000-07:00

We just got back from a trip to British Columbia, Canada. We hit the cities of Victoria, Vancouver, and Whistler. One thing I noticed (other than the totally bearable weather of 70's and 80's) is that Canadians seem to be very fit.

I first noticed this in the Westin gym in Victoria. The resort is surrounded by a local mountain community whose residents are allowed to join the spacious gym as regular members. I'm used to being the fittest woman and lifting the heaviest. However, these Candian chicks put me to shame. And they weren't large, bulky women with too much testosterone... they were slender, sometimes older, women who looked quite normal.

When we got to Vancouver, the streets were filled with throngs of people (that day was a BC holiday). Many were also biking and rollerblading. I looked but did not spot any significantly overweight Canadians. Sure, there were a few who could lose 10-25 pounds, but no one was obese. I'm sure it's partially because of all of the walking, just like in some European cities.

And in Whistler, the ski resort was still hoppin' in summertime. Between the hikers and mountain bikers (a crazy bunch of adrenaline junkies), everyone was fit.

Lastly, I also noticed that the dogs were very well behaved. They stayed at the hotels in each place we visited, and none of them barked, lunged at each other (or us) or exhibited any bad behavior. Chris tried to pet a few who were tied up outside stores, but they just looked the other way, patiently waiting for their owners. I also believe that the active lifestyle has a positive effect on them. As Cesar Millan says, most people in America give their dogs too much affection and not enough exercise and discipline. Looks like the Canadians have it figured it out when it comes to fitness and dog behavior.

What Are You Doing to Stay Fit in this Economy?

2010-07-17T09:30:00.000-07:00

It's been a tough couple of years because of the economy and I have been very lucky to maintain a loyal clientele. However, I have had a difficult time gaining new clients. Many people tell me that they are interested in exercise classes, personal training, and/or group training, but then fail to follow through by actually attending or buying sessions. I know that the typical time frame from first thinking about something to actually doing it could be anything between a month and a year. But it's happening frequently and I'm wondering a few things...

1. Is money the top issue? If I were to lower my rates for classes and personal training, would you come?
2. If you are already exercising, I imagine you have found a way to stay in shape without dropping alot of cash. If so, what are you doing?
3. If you are not already exercising but want to, what is the main reason you are not pulling the trigger on hiring a trainer or signing up for classes?

Please take a moment to comment on any of the questions above. You can comment anonymously if you wish--Blogger does not allow me to see those who comment and choose anonymous.

Thanks!
Danielle

Strength and Core Class...Even I'm Seeing Results!

2010-07-14T05:42:00.000-07:00

It's been a month now that I've been teaching the strength and core class at the church on Tuesdays and Thursdays. Students bring a mat, water and 5-lb dumbbells and we work circuit-training style.
For example, we warm up, work on some balance, and then switch between upper, lower and abs. The constant movement keeps the heart rate up and the body weight resistance along with the dumbbells works the muscles.

In a recent class, we did:
1-arm, 1-leg rows
1-leg squats
planks with leg abduction
1-leg teasers
side planks with kicks
high step up
sumo squat concentration curl

While it's not boot camp, we definitely sweat! And because cardo is inevitably mixed in, I am noticing some small changes in my body, as are my students. I feel tighter, more toned and better endurance no matter what I'm doing.

If you're looking for an effective yet simple workout, come out and try the class. It's Tuesday and Thursday at 6 PM at 716 S. Glebe Road, Arlington. If it's too early, let me know and I can shift it and/or start another class on a different day.

Hope to see you!

Transforming Our Basement...

2010-07-12T12:21:00.000-07:00

into the ultimate training studio!

We already had a fair amount of weights and equipment, but now we are taking the basement to the next level. We ordered a treadmill and bought a new plasma TV. We are also going to be cleaning up and organizing everything else. My goal is to be able to train down there should people want to come to me for a less expensive alternative.

Here are some "before" pics. I will share the "after" pics as soon as we are finished!

Part 3: Get Off Your Butt and Start Working It!

2010-07-04T13:11:00.000-07:00

Part 3 of the Get Off Your Butt series offers 5 easy exercises you can do at home without any equipment. These exercises work the major muscles of the body, so even if you don't get off your butt much, you can do 2-3 sets for 4-5 days a week and see changes in strength and toning.

No more excuses! Click here to see the video on You Tube.

(Sorry, too long for Blogger apparently)

Part 2: Get Off Your Butt and Stop Slouching!

2010-07-04T10:36:00.000-07:00

The long-awaited Part 2 is here. After video problems, dog problems and then computer problems, I am finally uploading my video on posture!

Keeping good posture is extremely important. It helps align the skeleton and muscles in the correct way, thereby reducing pain, injuries, aches, etc. And if you exercise, it is even more important to have good posture. If you exercise with bad posture, you are strengthening the muscles while they are in the wrong position--kind of like when you made a funny face and your mom told you it would stay that way. That's what happens to our muscles.

So without any more rambling, here's the video!

How to Get Off Your Butt and Lose That Muffin Top, Part 1

2010-06-24T07:15:00.000-07:00

I am going to start the 3-part series with information on exercise programming. Part 2 will be posture and part 3 will be the main exercises you need to do to stay strong and healthy.

Alot of people ask me how often they should be exercising. There are guidelines offered by organizations such as the Center for Disease Control, American College of Sports Medicine, and American Council on Exercise. They differ slightly, but the basic agreement is that people should be getting at least 30 minutes of moderate-vigorous exercise most days of the week.

That either leaves alot of ambiguity--or opportunity--depending on how you look at it. Let's put this in practical terms as to how to get started...

Lesson #1: Set relevant goals
First, I tell people that, if they are not doing any exercise, they should start out slowly. No one goes from 0 to 5 days of exercising a week and maintains it long-term. People always want to start out with a bang and set the first goals high, but when I follow up a week later, they've only accomplished about 25% of the goals. Before they can get to 100%, they need to adapt their behavior and lifestyle. They need to figure things out, such as who will babysit or what to do if they can't walk because it's hot or raining, etc.

Lesson #2: Make it easy to exercise
Don't design a program that requires alot of special planning. For instance, if you plan to go to a 6 PM exercise class three times a week but know that half the time you work past 6, it's not going to work. However, you could have a backup plan to use the treadmill or do a DVD if you don't make it.

Also, don't underestimate the effectiveness of a brisk walk. Not a stroll, or saunter, but a fitness walk with arms pumping and legs charging up hills.

Lesson #3: Don't sweat the details...too much
People get really confused as to how many days they should do certain exercises, like Pilates, strength training, cardio. There are a couple of questions I ask in return first:

1. "What are your goals?" If the goal is to lose 30 pounds, the client needs to burn as many calories as possible and should get his/her heart rate up as often as possible. This could equate to 5 days of cardio with 2 days of strength mixed in, or 5 days of circuit training (back-back strength training exercises without rest). If the goal is to maintain fitness, then less cardio is required and a mixture of formats could be used.

2. "What do you like to do?" If someone positively hates cardio, they're not going to do it 5 days a week. If you wake up and think it's my cardio day, but I'm dying to try the Body Pump class, do the class! You have to enjoy it to keep your motivation high.

There's no hard and fast rule as to what you should do. Again, it's based on your goals and what you enjoy. My exercise routine changes every week. For example, here's this week:
Monday: strength training, chest and arms
Tuesday: vigorous intensity yard work (tilling and shovelling) and leading a strength/core class
Wednesday: rest
Thursday: yard work and strength/core class
Friday: strength training for legs

Lesson #4: Strive for more physical activity in general

As I mentioned above, fitness walks can be a great way to burn extra calories--just step outside your door and you have a gym! In addition to the formal exercise routine above, I also walk my dog three times a day for 30 minutes.

Otherwise, use every opportunity to be more active: take the stairs more, walk to the store, play and run with your kids, rediscover what you used to enjoy (dancing, biking, skating, hiking, kayaking, swimming).

Shout-out to Pilates

2010-06-18T06:53:00.000-07:00

I'm still working on the video...hopefully early next week.

Otherwise, I started my Strength and Core Training classes at the Arlington United Methodist Church. They're Tuesdays and Thursdays from 6 PM - 7 PM. Check out my web site for more details.

Most of the participants so far have been girls from my Pilates class at Sun and Moon. I've never seen them outside of Pilates, so in the Strength and Core Class, I'm able to see how their bodies function with a different set of challenges. I have to say that the Pilates has really helped them approach new exercises with much more stability, strength, and body-mind awareness than most of my first-time clients.

In last night's class, we were doing alot of balance, and also barre work (i.e. at a ballet barre). Both are quite challenging to the body's neuromuscular system. I could tell that the girls' bodies were stable and that they were able to maintain good posture throughout even though they were getting tired.

So here's a shout-out to Joseph Pilates! It really does help not only tone, but create a strong, stable structure. The best is when you can see the difference in everyday activities. I also have a client that only did yoga before starting a strength training program with me. She takes the Vinyasa, which is more of a power yoga, and that also helped her develop a good base for additional challenges.

So if you're not doing anything but considering an exercise program, think about starting with Pilates and/or yoga. You can start with a more gentle yoga to learn the basics, but do work your way up to a more vigorous yoga, like the Vinyasa.

Video, and Recipes

2010-06-16T10:30:00.000-07:00

I promised some basics on fitness in my last post, Fitness Can Make Your Head Explode. Well, video can make my head explode!

I have been working for two days on a video that helps explain good posture. I had no idea how difficult it would be to make. So while I continue to work on that, I thought I'd share some recipes from my good ole home cooking.

Mahi Mahi (or other white fish)
Melt 1 tbsp of butter (I use Smart Balance) in a large frying pan and mix in some thyme. Add 1/4 cup low sodium chicken broth, then a package of sliced baby bella mushrooms. Reduce the liquid to half, then add 2 fish fillets. Place lid on and cook until fish is white throughout, then serve topped with mushroom mixture.

I also served wheat pasta mixed with tomatoes, basil, mozzarella, and oil and balsamic vinegar, and a side of sauteed rainbow swiss chard with raisins and toasted pine nuts.

Sourdough French Toast
Pour 1/2 cup of egg whites onto a large plate, and add 1 touch of vanilla or almond extract and some cinnamon. Soak 2-3 slices of sourdough and then place in a large frying pan sprayed with Pam. Cook until browned on either side, then top with a mixed fruit salad (I used white peaches, bananas, kiwi and pear) and agave syrup.

Watermelon Margaritas

Place in blender: 3 cups seedless watermelon chunks, 1 cup of ice, 1/4 cup of simple syrup, 2 shots of tequila, and 1 shot of Grand Marnier. Blend.

Fitness Can Make Your Head Explode!

2010-06-14T11:11:00.000-07:00

At the moment, I'm reeling from all of the information coming at me regarding my dog, Gracie. She's having some complex medical problems. I believe I'm one of the more educated clients regarding veterinary care, but right now I feel like I don't know a damn thing! Too many opinions, too many possibilities, tests, costs.

I saw a new client yesterday, and I'm sure she feels very similar about the world of fitness. There are so many opinions, possible ways of doing things, products, conflicting ideas, and it's all pricey. Even though she's wanted to, she hasn't been exercising for the last several years because, for one thing, she's nervous she's going to do something wrong. I can't imagine how it feels to walk into a gym and not have a clue as to what to do, what muscles to work (and where they are), how long to exercise, etc. But many people do just that.

For the next few days, I'll blog about the basics: form/posture, the top 5 exercises that cover the major muscles, and what is a good weekly program for the otherwise healthy client. Of course, anyone with medical issues, joint issues, muscle tears, etc. should seek personal advice from a doctor or well-educated fitness professional.

And if there's something you always wanted to know, tell me and I will address it.

Dinner at Et Voila and Dinner at Home

2010-06-12T04:20:00.000-07:00

So whenever we go out to eat, I am always thinking about the rules in Bethenny Frankel's book, Naturally Thin. For example,

taste everything, eat nothing
you don't have to clean your plate
stop when you're satisfied

Basically, I can enjoy whatever I want--wine, bread and dessert included--as long as I remember that I really only need a few bites of a high-calorie food to feel satisfied. Practice it and you'll find it really is true.

Yesterday we went to Et Voila, a new-ish Belgian restaurant in Palisades. It's in a long, narrow room with high ceilings, which can lead to a really noisy atmosphere when crowded. I had the trout and lentil salad, and for an entree the scallops. Chris had the fried goat cheese salad and hanger steak with fries.

As I ate, I realized yet again that most restaurant food is overrated. Our meals were decent, but to me they didn't have any memorable taste, aroma or texture. I mostly tasted salt. And I again I thought that the food I make at home is so much better. It's fresh, seasoned with herbs and low in sodium. I've really been enjoying the simple things lately...

grilled eggplant and goat cheese sandwiches
bison burgers with blue cheese
almond milk, banana and almond butter smoothies
grilled chicken with an Argentinian rub
oatmeal pancakes topped with sliced banana, almond butter, and agave syrup

Of course, it's nice to go out from time to time. I do get tired of cooking and cleaning, and once in a while I do find some restaurants that I love! My favorites so far...

Yesterday's winner and Contest #3 for Bethenny's book

2010-06-09T09:10:00.000-07:00

Wow, we had some great responses to yesterday's question, "If you were in charge of fixing America's nutrition/food problems, what would be your most creative idea OR first problem tackled and how?".

Jacqueline made a great point about buying local. Farmers benefit, customers benefit from fresher foods, and the environment benefits from less fossil fuels used to get food across countries.

Jennifer's perspective was one of dismantling the power of the big, marketing guys to keep kids from learning the wrong things about nutrition. Phoebe took the same tack with kids, but in introducing nutrition early on in schools.

All great response and all things that need to be done. However, I must say, Phoebe's comment about jaw wiring made me laugh (PC it is not) and I do like the idea of teaching kids about nutrition early on. They're the next generation and obesity is already an issue, so it seems like a good way to reverse that. Of course, environmental changes like marketing would help, and making more fresh foods locally available. But Phoebe wins the Nutrition Action subscription! Please send me your address when you have a chance.

QUESTION #3

The prize is Real Housewives Bethenny Frankel's Naturally Thin book. I love this book because it doesn't make you follow a hardcore diet. I followed her advice before I went to Hawaii last year, and lost 5 pounds eating whatever I wanted and enjoying cocktails most nights. It's all about perspective, portioning, and attitude.

So here's the question that EVERYONE can answer:
What do you like most about this blog and what would you like to see more of?

I'll pick randomly from responses, so get your comments in! Contest ends by NOON tomorrow.

Yesterday's Winner and Contest #2

2010-06-08T05:18:00.000-07:00

So you might think that Chris, my fiance, had an advantage in answering correctly yesterday. Tensor Fascia Latae is the muscle that tightens and pulls on the IT band. However, he simply did a few searches on Google and came up with it on his own. Instead of the gift card, I'm sure he'll enjoy a homemade organic steak dinner....

So, for Question #2 and the Nutrition Action subscription.....

If you were in charge of fixing America's nutrition/food problems, what would be your most creative idea OR first problem tackled and how? Be somewhat brief.

Points for creativity, humor, or just a really good idea.... Answer by 9 PM tonight!

Contest #1 for Whole Foods Gift Card

2010-06-07T07:53:00.000-07:00

As I mentioned before, I'm running a contest 3 days in a row to give away prizes to those who answer my questions. If you're a PUBLIC follower of my blog, you have first crack at it (psst--you can still sign up now). Everyone else is encouraged to answer in case the first guys don't get it right. You have until 9 PM tonight. I will announce the winner by first name and send him/her the card this week. My only request is that the personal trainers sit this one out! You'll have a chance tomorrow and Wednesday.

Okay, here's the question:
Many of us, especially runners, blame soreness in our legs on tight IT bands. While the IT band may actually be tight, it is non-contractile tissue and so there is another muscle that is likely pulling on the IT band, causing it to feel tight and pull on the knee area and lower leg. What is this other muscle?

You Can Have Chocolate Milk After You Work Out!

2010-06-04T13:56:00.000-07:00

I'm always telling my clients that, after a vigorous strength training session, they should eat some fast-burning carbohydrate and a little bit of protein. The sugar in the carbs helps replace the glycogen stores in the muscle, and the protein assists in muscle repair. Basically, that means that the muscles recover more quickly, resulting in a better toning effect.

For example, the sugar can be a high-glucose food like bananas, carrots, mangoes, pineapple, white rice, white bread (note that this is the only time I am okay with white grains). Protein can be low-fat Greek yogurt, whey powder, cottage cheese, etc. Low-fat chocolate milk is even a good combination, as is a smoothie with protein powder, fruit and skim milk.

My favorite post-workout meals are...
Chobani flavored yogurt (any flavor) and Fage 2%, especially with Cherry!

Get Off Your Butt and Lose That Muffin Top

2010-06-02T07:10:00.000-07:00

Clients tell me that weight loss is a big priority. I believe that they want it, but it seems there are obstacles that keep some people from achieving it. Diet is a major obstacle, but so is exercise.

As I mentioned in How to Make Belly Fat Disappear, there are two general types of exercise:

1. The exercise you do as a minimum to help prevent diseases like diabetes, hypertension, and obesity. These are also the folks that talk about how they walked around the mall for 2 hours as exercise. The Center for Disease Control recommends a minimum of 20 minutes a day of exercise such as brisk walking, and an average of 10 minutes a day (75/week) of a more vigorous activity such as jogging or sports.

2. The exercise you do to lose/maintain weight, build/tone muscle, increase cardiovascular endurance, and reduce body fat. For best results, the exercise sessions must be a mixture of at least 2 things each time: high intensity, longer duration (45-60 minutes) and frequency (5-6 days/week). Also, sessions should generally consist of strength and core training, cardio, balance and flexibility.

My clients work harder with strength training than with cardio exercise. I sometimes tell a client to do as many strength training reps as she can, and often she will go beyond the number I had in my mind. But if we’re doing cardio together, she will set the speed/incline lower than I expected. Cardio is also the last thing most people will do on their own.

I’m not a huge fan of parking myself on the treadmill for 45 minutes, but I try to get it in by walking/jogging outside, doing circuit training or a kettlebell workout, dancing, making up my own step routine in the basement, road biking, or finding an exercise video on Netflix.

So come on, folks---push it harder, get sweatier, and stop making excuses!

3 Giveaways next week: Monday, Tuesday and Wednesday!

2010-06-01T14:41:00.000-07:00

You can win a/an...

$20 gift card to Whole Foods
Annual subscription to Nutrition Action
Copy of Naturally Thin, by Bethenny Frankel

Here's how to play:
1. Sign up to be a follower of the No Bull**** Health and Fitness Blog (see right hand panel)
2. Be the first to answer the day's question correctly, or give the best answer.

Winners will be chosen by the end of the day and will need to privately share your mailing address.

Stay tuned!

Dogs Do It, So Should We

2010-05-31T07:24:00.000-07:00

As I mentioned, I just adopted a new greyhound, Gracie, and I'm knee-deep in learning about current training methods. I just finished Dog Whisperer Cesar Millan's book, Cesar's Way.

Cesar makes a great point that I've never thought about:
Most dog owners give too much affection, and too little discipline and exercise. This approach is harmful to the dog because dogs are pack animals and expect leadership, boundaries, and alot of exercise. Affection should be given only when the other two needs are met. Otherwise, dogs become confused, try to become dominant pack leaders, and become nightmares for the owner: biting, aggression, chewing and soiling, neurotic obsessions, jumping on people, barking incessantly, and basically running the family's life.

For real....you know at least one person that has a dog like this, and with whom you prefer not to visit, right?

What does this have to do with health and fitness? I think people are the same. Cesar argues that the order of priority for dogs should be Exercise, Discipline, and Affection. But for themselves, most people put Discipline (or work) first, Affection (or play/relax time) next, and Exercise at the very last.

We live in an area where career and money are very important. I have so many clients that cannot fit in a normal exercise routine because they work 10-14 hour days, and then come home so tired that all they can do is crash on the couch with a glass of wine and some kind of snack food. Exercise is an afterthought for the weekend, if that.

I don't think I need to tell you all of the benefits of exercise, but I'll list just a few:

Stress reduction
Increase in energy
Better sleep
Weight loss
Increased muscle tone and functional strength
Increased cardiovascular health
Preventative for diabetes, hypertension, obesity, and alzheimer's
Bonding time with dog, spouse, kid, friend (whomever you might exercise with)

How to get more exercise? Getting a dog helps! I've been briskly walking Gracie 3 times a day for 30 minutes each. I just get up early and do it. She's waiting at the door--loves her walks--so there's no excuse. I'm also seriously considering Cesar's idea to rollerblade while walking her.

Otherwise, I know people are busy and have precious little time to add in an hour of exercise (surrounded by almost an hour of travel time, shower time, etc.). So just do 10-20 minutes at a time. Walk everywhere. Do an upper body workout with light weights while you wait for your pasta to boil. Cut your own grass. Go up and down your stairs 20 times. Or make it fun and turn on your favorite music and dance (with the blinds closed if you prefer).

Anyway, there are hundreds of ways to increase your physical activity. All animals need exercise to be well-adjusted and healthy, and we're no exception.

How to Make Belly Fat Disappear!

2010-05-28T05:50:00.000-07:00

One of the top questions I get as a trainer is “How can I get rid of my belly fat?”. In other words, they’re asking how to spot reduce. Spot reducing is losing weight in one area, like the stomach, butt, thighs, or back. Infomercials that hawk products like the Belly Burner, Slimmer Belt, and Core Sculptor tempt us to believe that you can lose 25 pounds of belly fat just by using their product. People want a magical way to lose weight in their sleep.

Many studies have shown that spot reducing is not possible without surgery. You must lose weight all over through diet and exercise before the stubborn area will get smaller. The TV products might help tone the muscle under the fat. But people who think they can use one contraption to lose weight miss two main points:

1. Most people get tired of their Ab Roller (or Thigh Toner, or Shake Weights) after a few days, and then it sits in the basement with clothes piled on top. If you can’t find an exercise program you like to do long-term, it’s not going to help you.
2. People generally do not change their eating habits, which is the biggest obstacle to losing weight. Alcohol, sugar, salt, and processed foods are your biggest enemies when it comes to belly fat.

When people ask how to lose belly fat, I sometimes feel like being smart and making something up, like the Dog Food Diet, or the Twigs and Berries Diet. But when I say “It’s all exercise and good clean eating”, I get a very disappointed look. Or, the person will say “But I walk a lot—I walked around the mall for 2 hours yesterday!”. Physical activity for preventing heart disease or diabetes is much different from exercising to burn calories, fat and lose weight. But that is another blog post for tomorrow!

As for my own experience with spot reducing…In 2008 I was preparing for a figure competition (like bodybuilding, but less intense). After a month of eating egg whites, oatmeal, chicken breast and brown rice (and exercising my brains out), I was down about 5-6 pounds, which was great. But the biggest disappointment was that I still had visible cellulite on my thighs, and I still had some jigglies on the arms. So you see, you can be in the best shape of your life, but there are certain stubborn areas that won’t completely go away. That’s genetics, and nature.

You might have some weight to lose overall, and you won’t get away with anything less than vigorous exercise and a clean eating plan. But if you lose the weight and there is still a small stomach pouch, that’s just the way it is. I’ve seen many skinny clients with a little bit of belly protruding over their pants. The only way to remove it is to live through a famine, or have surgery. But sadly, there is no Belly Fat Fairy.

How My Dogs Helped Me Get Healthy

2010-05-26T04:54:00.000-07:00

The healthy fats post reminded me that I'm putting ground flax seed on my greyhound Gracie's food, and I wanted to share how I started paying attention to my own food.

It began about 12 years ago with my two beloved greyhounds, Gatsby and Whisper. I belonged to a very active Greyhound E-List where I eagerly absorbed as much information as possible. One of the members mentioned two books: Food Pets Die For by Ann M. Martin, and The Nature of Animal Healing by Martin Goldstein.

Both books gave me a very different perspective on how to care for animals. The pet food industry has us so brainwashed that we believe dogs and cats should eat nothing but dry kibble or canned meats. Forget the fact that a mere 50 years ago, animals were fed table scraps and hunted for their food. They lived short lives because people rarely took pets to the vet, and besides, veterinary medicine was a far cry from what it is today. Pets can now be treated for almost every sickness that humans can, and there are several insurance companies to help pay in emergencies and long term illnesses. (Whisper's insurance company paid through the nose for two years after she developed a brain tumor).

But back to the main point: dogs and cats can survive--and thrive--without eating an ounce of pet food. In fact, many foods are downright harmful to pets. Recall the melamine fiasco with some very popular commerical brands. In addition, the cheaper brands use ingredients that, if on hand, we would never dream of feeding our pets: slaughterhouse scraps, the remains of euthanized animals (sometimes including their flea collars), cancer-linked chemicals BHA and BHT as preservatives.

Martin's book helped me understand how to read pet food labels should I want to buy commerical food. Goldstein's book alerted me to the overmedicating and overvaccination common in many vet practices.

My holistic vet helps me use nutrition as preventative medicine. Today, I cook a mixture of ground turkey, Basmati rice and vegetables for Gracie. I do use a high quality dog food for filler--Merrick's. It has human-grade ingredients and helps the cooked mixture last much longer. I also give her vitamins, and occasionally throw in flax seed, pumpkin, yogurt and fish oil capsules. I did the same for Whisper, and she lived to a ripe age of 13, even with a brain tumor diagnosed at age 11.

As I was learning how to help my dogs become healthier, I thought Why not me, too? One resource that helped me untangle the web of confusion around food is a source I still use today. The Center for Science in the Public Interest publishes a newsletter called Nutrition Action Health Letter. This is where I learned about trans fats, misleading labels, and how American food is laden with sodium. It also reports on popular restaurants, uncovering the truth about the amount of fat, sugar, and sodium in seemingly innocent meals.

Of course, a good diet goes hand in hand with exercise. As for how I got up off the couch, that's another blog post for another day!

Yum....healthy fats (a little goes a long way)

2010-05-24T09:35:00.000-07:00

So I made it out to Whole Foods and feel much better about the fruits and vegetables now in my fridge. I also bought a few new things that I hadn't bought before: almond butter and almond milk.

In its May issue, Shape Magazine has a page dedicated to new ideas for smoothies, and the Banana Almond flavor caught my eye. It's basically 1 cup of ice, 1/2 cup of almond milk, 1 ripe banana, and 1 tbsp. of almond butter (Shape also lists a medjool date as an ingredient, but I didn't feel like searching for it).
Delicious!

I'm sure you've heard that there is a difference between fats, such as the saturated kind (animal fats, butter, cream) and unsaturated kind (seeds, nuts, olive oil, avocado, salmon). The first can lead to heart disease and the second can help repair tissue, enhance digestion, improve good cholesterol, and create better skin, hair, nails, etc.

As a trainer, I've run into a few kinds of people...
1. Those who eat both saturated and unsaturated fat.
2. Those who eat very little of either fat because they're scared of gaining weight.
3. Those who have sharply reduced saturated fat, but eat as much unsaturated fat as they want because it's "healthy".

Since most of my clients are interested in weight loss, I need to say that all fats, whether saturated or unsaturated, have 9 calories per gram. So while you are getting the benefits of the good fats, you are still eating as many calories as you would with the other fats.

Did you know that 1 tbsp. of peanut butter has more calories (94) than 1 tbsp. of heavy whipping cream (52)?

I'm not saying to start loading up on artery-clogging fats, but I am saying that if you are looking to lose weight, go easy on all fats, and foods in general (but especially sugars, processed foods, and foods that have enough sodium to bloat your fingers into fat little sausages!).

And if you're looking for a way to enjoy healthier fats, try the smoothie recipe above. It's easy, fast, and tastes awesome!

Whole Foods spoiled me

2010-05-23T16:13:00.000-07:00

For years, I was ignorant about organic and/or locally grown fruits and vegetables. I can't remember whether I even really enjoyed eating them.

Now at 33, I am hooked on Whole Foods and farmer's markets. Sometimes it's a pain to go to Whole Foods because of the immense crowds and parking lines (unless I go at 10 AM on a Monday--a benefit of running my own business). But when I go to a store that's more convenient to where I am, like Giant, Safeway or Trader Joe's, I'm reminded why I don't shop there. They suck for produce.

I'm sure some people will tell me how they found great this or that at those stores. But to me, the produce tastes like a duller version of that at Whole Foods and farmers' markets. For example, I bought a huge container of strawberries at Trader Joes this week. The berries were large, red and looked very ripe and juicy. When I ate them, it was as if I had burned the tastebuds off my tongue. Dull, dull, dull! If my life were threatened and I had to guess what I was eating while blindfolded, I would probably guess strawberries from the shape, texture and hint of taste, but they were certainly not something I would look forward to eating.

At Lee Highway's Giant (where people living under rocks come out to shop; I saw a Gollum-like character pawing the tomatoes), I bought some kiwi fruit that looked innocent enough. But again, the fruits were dull tasting and had a weird consistency. These are just two examples of many that I could write about all day.

So I have a few points:
1. If you think you don't like vegetables and fruits, try getting them at Whole Foods, a farmer's market, or another local store like MOM's. Harris Teeter also gets a shout out for decent produce.
2. It's sad that most people who cannot afford to spend alot on food must settle for dull tasting produce.
3. It's scary to think about what the crappy produce goes through (chemically and otherwise) before making it's sorry way here.
4. If you are trying to lose weight and the food doesn't taste great, stop eating it.

Are you ready to get the real skinny on health and fitness??

2010-05-21T14:30:00.000-07:00

Welcome to No Bull**** Health and Fitness.

I own My Fitness Coach, a holistic health and fitness company in Arlington, VA.

My old blog was very informative and well-written, but not too many people read it. They did, however, read the personal entries I wrote about my relationships and my own figure competition diet and exercise routine.

So I'd like this blog to be my alter-ego. In this blog, I will let myself be more opinionated. I will write about personal experiences and client experiences (though I will never name my clients in the blog).

I will give you the truth about nutrition, exercise and living a healthy lifestyle without sugarcoating or telling you, "yes, you can eat a pound of chocolate a day and still lose weight."

I'm pretty picky about things, including restaurants, food, stores, and exercises. You might not agree with everything I say, but that's okay--write a comment (but keep it clean). If you have a question about a particular food, product, store, restaurant, exercise etc. etc., please send it to me at dring@myfitnesscoach.biz and I will answer in a future blog post.

Thanks for reading!