tag:blogger.com,1999:blog-74401226248367622882024-02-07T03:49:47.674-05:00Fitness SafariThe blog that started the Fierce Fit Fearless Facebook revolution.Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.comBlogger128125tag:blogger.com,1999:blog-7440122624836762288.post-8565130213706932112020-02-13T10:03:00.001-05:002020-02-13T10:04:24.587-05:00Fasting and Food Part III - Don't Skimp on your Training<br />
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Today we're going to discuss various types of exercise and where each type fits into Intermittent Fasting. What you're about to read is pretty much my own opinion based on about eight years of experience with Leangains-style IF.<br />
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When I first stumbled upon Leangains and began the training, it felt like I wasn't doing enough. Three to four movements each workout, sets of 5-7 reps, a whole lotta rest time...how could this possibly work?<br />
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To my surprise, I found that I became freakishly strong and was smaller and lighter than I had ever been in my adult life. I think when I started IF in 2011, I weighed 128 lbs at 5'2" tall. This was not muscle, in case you were wondering, and you can go back to my early blog posts to see the photos <a href="http://fitnesssafari.blogspot.com/2011/04/look-back-at-tubby-jenny.html" target="_blank">here</a> and <a href="http://fitnesssafari.blogspot.com/2011/12/year-in-pictures.html" target="_blank">a year in pictures here</a>. I don't have any current pics, however, because I tumbled off the wagon after life threw a heap of shit at me.<br />
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It's 2019 and I'm back on the Berkhan bandwagon again. My left knee is healed from my 2016 ACL surgery, but my strength is way down - especially in squats and deadlifts. I've been inconsistent in the gym and am making a point to hit my three heavy workouts weekly from this point on.<br />
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My current weight hovers around 125-130 lbs depending on the day, so I have some middle-age creep to deal with. My lightest ever while on this Leangains journey was 113 lbs, but I didn't hold it for long. That was approximately 8 years ago. I digress. We're discussing types of training today. What follows is a list of various types of training, my definition of each and where they fit in with fasting and restrictive diets:<br />
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<strong>Bodybuilding</strong> - Typically split body part training incorporating 4+ sets of 8-12 reps with the goal of muscle hypertrophy and symmetry. As show time approaches, carbs are usually all but eliminated while water and protein are increased to shed extra fat and water to create a hard look. IF can be used by bodybuilders, but strict attention to macros throughout a training cycle is required. No IIFYM diets here as protein, carbs, and fat percentages are way too important for these folks.<br />
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<strong>Crossfit</strong> - High intensity training across multiple disciplines of fitness, including Olympic lifting, power lifting, endurance activities and gymnastics. Again, IF can be utilized by this community, but careful attention to calories must be paid as under eating will dramatically impact performance. <br />
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<strong>High Intensity Interval Training (HIIT)</strong> - Any form of exercise that is completed in short bursts with long recovery periods in between. For example, 20-second sprints up a hill with a casual walk back down the hill to recover. HIIT should be kept below 15 minutes and is best suited for after weight training when fat loss is the goal. HIIT fits perfectly with IF when coupled with heavy weight training. Due to the intense nature of both, HIIT and heavy weight training should be limited to three workouts per week to allow for full CNS (central nervous system) recovery.<br />
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<strong>Kettlebell training</strong> - A form of strength and endurance training involving one or two kettlebells. Kettlebells can be used to train the entire body for strength or endurance depending on weights and movements used. Kettlebell training is a great form of HIIT that also taxes the muscles. See above note on IF and HIIT. <br />
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<strong>Kickboxing, MMA, etc.,</strong> - See Crossfit.<br />
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<strong>Olympic Lifting</strong> - Cleans, Clean & Jerk, Snatch. Olympic lifting is about power, speed, coordination and mobility. Due to its technical nature, Oly lifting is extremely taxing on the CNS. Anyone incorporating Oly lifting into their programming must be wary to restrict calories too hard or to tack on too much additional high-intensity work. IF can be utilized here but, again, calories and macros will affect performance. Oly lifting is best used for building muscle through powerful, explosive movements. You'd be best served to eat enough to support this demanding activity. <br />
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<strong>Powerlifting</strong> - while not explosive in nature like Oly lifting, Powerlifting can be just as taxing on the CNS. Typically low-rep workouts using 80-95% of max weights or even 1 rep maxes. Powerlifting builds raw strength. Due to the lower volume of these workouts paired with extended rest periods between lifts, powerlifting is suited well for IF even in a calorie-restricted state.<br />
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<strong>Low Intensity Steady State Cardio (LISS)</strong> - Walking, light jogging, biking, swimming, etc. Any low-intensity movement that keeps your heart rate below 60-70% of your HR max. LISS is a tremendously-useful tool in the fat-loss tool box for all of the above categories. Up until now, every type of exercise/fitness mentioned above is very taxing on the CNS. If your CNS is amped up 24/7, you will never fully recover and this will cause a myriad of problems associated with overtraining. Problems sleeping or staying asleep, hunger, muscle loss, heart palpitations, racing heart rate when at rest, etc. LISS, while boring at times, will help reduce inflammation caused by intense exercise, burn fat (especially done in the fasted state), and help your body to recover and repair between bouts of exercise. LISS is GREAT during IF and any diet of restrictive nature.<br />
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<strong>A Leangains-approved routine:</strong><br />
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Just in case you're wondering what a good mix of movements looks like - here's <a href="https://leangains.com/fuckarounditis/" target="_blank">my routine</a> that Martin Berkhan posted on his Leangains.com blog (scroll down to #10). I have to assume he gives it the thumbs up. It may help some of you who aren't in a fixed routine yet with the order and quantity of movements you use in a single day. I also do a Day 1, Day 4, Day 6 routine now involving HIIT and LISS, but he generally recommends EOD (every other day). *3 minute rest minimum between sets. 5 minutes minimum between movements. It feels like a lot of sitting around but, when you're lifting close to 100% of your max, you will feel it. I promise. <br />
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<strong>Day 1 (Monday)</strong><br />
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5-min walk for warm-up.<br />
Deadlift 2-3 sets of 4-5 reps reverse pyramid style<br />
Rest 5 mins.<br />
Leg extensions - Same setup as deadlifts, but reps a bit higher (6-8)<br />
Rest 5 mins.<br />
Chins - Same as deads<br />
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<strong>Day 3 (Wednesday)</strong><br />
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5-min walk for warm-up.<br />
Bench press 2-3 sets of 5-7 reps reverse pyramid style<br />
Rest 5 mins<br />
Incline Dumbbell Press 2 sets of 5-7 reps reverse pyramid style<br />
Pull-ups 2-3 sets with body weight.<br />
Rest 5 mins<br />
Weighted Dips (if you feel up to it) 2 sets of 5-7 reverse pyramid style<br />
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<strong>Day 5 (Friday)</strong><br />
Squats 2-3 sets of 5-7 reps reverse pyramid style<br />
Rest 5 mins<br />
Walking lunges 2-3 sets same as squats<br />
Rest 5 mins<br />
Stiff-Legged Deadlifts - 2 sets of 5-7, reverse pyramid style<br />
Rest 5 mins<br />
Overhead Press 2-3 sets of 5-7 reps reverse pyramid style<br />
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<strong>Timing</strong><br />
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When you train doesn't matter. What does matter is consistency of training and timing of meals and macronutrients. If you're an early riser, hit the gym first thing with a BCAA drink to sip while you train fasted. Lunch workouts fit in your schedule? Perfect! Empty that tank before indulging in too many carbs. After work / evening the only time that works for you? That's ok too. Just try to keep about 60% of your carbs for that day until after you train. My best results were from lifting heavy three days a week for less than an hour. Between workouts I would do short bouts of HIIT such as sprints or just a long treadmill walk.<br />
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That's it. The moral of the story is that you need to lift all the heavy things. By doing so, you will deplete muscle glycogen, turning your muscles into sponges that will soak up blood sugar from your next meal, not to mention the added benefit of hard, compact, shapely muscles that will make you look and feel amazing.Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-48354602703501221252017-10-11T08:30:00.000-04:002017-10-17T10:07:40.649-04:00Fasting and Food Part II - Calories and Macros<div class="separator" style="clear: both; text-align: justify;">
<strong>This post is a continuation of Fasting and Food, Part 1 which you can read <a href="https://fitnesssafari.blogspot.com/2017/01/fasting-and-food-part-i-what-should-i.html" target="_blank">here</a>.</strong></div>
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<strong>CALCULATING CALORIES AND MACROS</strong></div>
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You use energy no matter what you're doing, even when sleeping. The BMR Calculator will calculate your Basal Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day.</div>
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You may have noticed that every year of your life it becomes harder to eat whatever you want and stay slim. You've also learned that your BMR decreases as you age. Likewise, depriving yourself of food in hopes of losing weight may also decrease your BMR, a foil to your intentions. However, a regular routine of cardiovascular and strength exercises can increase your BMR, improving your health and fitness when your body's ability to burn energy gradually slows down. Find your BMR here: <a href="http://www.bmi-calculator.net/bmr-calculator/">http://www.bmi-calculator.net/bmr-calculator/</a><br />
Unless you are sick or just get too busy on occasion, NEVER eat below your BMR. Now, once you know your BMR, you can calculate your Daily Calorie Needs based on your activity level using the Harris Benedict Equation. This is also referred to as TDEE (Total Daily Energy Expenditure) – the calories you need on a normal day, taking into account activity from your job and fitness program. The best site I’ve found yet to help you with this is <a href="https://www.tdeecalculator.net./">https://www.tdeecalculator.net.</a></div>
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This program will not only give you a good estimate of your daily caloric needs, it will also show a split of three different patterns of eating – Low Carb, Moderate Carb and High Carb. I use the high carb numbers on strength-training days and the Low Carb numbers on rest days. Every 4-6 weeks, I will have a big meal where I don’t count anything (a reefed). Notice I said a meal, not a day. We are not guys. We cannot pig out for an entire day without bloating and gas and general yuck.<br />
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<strong>Counting Macros</strong></div>
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I have a good deal of info in the NOOB Primer on macronutrients (see the files section of the private all female Fierce Fit Fearless 2.0 Facebook group), so I’m not getting into details today. There are three (3) macros we are concerned with: Protein, Carbs, Fat. Manipulating these macros, particularly carbs and fat, can mean the difference between amazing results and no results.</div>
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The TDEE calculator above does a fantastic job of offering up three different macro splits you can use. I highly recommend all newcomers to IF and strength training tries this for a minimum of 30 days and let me know how it works out.<br />
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<strong>Quick Example:</strong></div>
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A 5'6", 25-year old female, weighing 135 lbs, has a BMR of 1374 calories per day. In comparison, a 45-year old female of the same height and weight has a BMR of 1274 calories per day, 100 calories less than her younger counterpart. Why does this matter? Because 100 extra calories a day for a year is 36,500 calories or 10.4 additional pounds!<br />
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It's been my experience, that women over 40 are struggling the most with unwanted fat gain, so let's stick with the 45-year old example. Taking exercise completely out of the equation since, let's face it, we all think we burn more calories than we actually do working out, our example could begin her fat loss journey with Sedentary calculations (from tdeecalculator.net). I always start calculations with protein requirements because protein is hard for the body to turn to fat and will most likely be used for either muscle repair/building and or energy needs as it is converted to glucose through gluconeogenesis.<br />
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Using a goal bodyweight of 125 pounds, I recommend our example eat approximately 125g of protein per day, totaling 500 of her 1529 calories.<br />
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If you're into carb cycling, which can be quite effective but is more of a pain in the ass, her split could look something like the following:<br />
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<strong>Training Day:</strong> 30%p / 50%c /20%f = 125gP / 191gC / 30gF</div>
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<strong>Rest Day:</strong> 35%p / 25%c / 45% fat = 125gP / 95gC / 76gF <br />
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(I also may lower the calories by a couple hundred on rest days OR increase on training days according to hunger.) I do well on a similar plan based on my height and weight, but each individual may require more fat and fewer carbs or vice-versa. Regardless of whether you are low carb, low fat, keto, a purple dinosaur, it doesn't really matter for fat loss. As long as you keep your calories within a deficit, you will lose weight. As long as you strength train 2-3 days per week, you will lose more fat and keep your beautiful, sculpted muscles you have worked so hard to earn.<br />
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Make a plan and stick with it for a month before you will know if it will work for you. The purpose of these macros, as I follow them, is to lose body fat and add a little lean mass. If you want more of a bulk, increase your protein requirements and subtract from carbs and fat respectively. Leangains-style of IF is more of a body re-composition program.<br />
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Stay tuned for the Part III of this series: Strength Training and why you must lift heavy things.</div>
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Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-7677414645935621522017-01-09T11:34:00.000-05:002017-10-17T10:02:40.420-04:00Fasting and Food - Part I, What should I be eating?<div>
"Hi, thanks for adding me to the group. I started 16:8 fasting. Does this look like a good eating plan? This is what I'm eating:</div>
<ul>
<li>1200 pm - protein shake</li>
<li>12:30 pm - gigantic salad with chicken or fish</li>
<li>3:00 pm - light snack of Greek yogurt</li>
<li>6:00 pm - dinner, another gigantic salad with chicken or fish</li>
</ul>
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I see some form of this post in the Facebook group (Fierce Fit Fearless 2.0) just about once a week. There is no cut-and-dry answer to this. Without knowing some key pieces of information, there is no way to answer this question. </div>
<ol>
<li>How old are you? </li>
<li>How tall are you? </li>
<li>How much do you currently weigh? </li>
<li>What do you think is a realistic goal weight for you? </li>
<li>What are your goals - Fat loss? Muscle gain? body re-composition? Other?</li>
<li>What is your BMR? </li>
<li><a href="http://www.tdeecalculator.net/" target="_blank">TDEE</a>? </li>
<li>Tell me about your fitness program - do you lift? </li>
<li>What do you do, how much of it do you do and how often do you do it?</li>
</ol>
Answer these questions and then, and only then, can we can get started with your meal plan.<br />
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The first problem with the above meal plan description is that it lists no real information. How much chicken or fish are you eating? What else will be in your salad? What kind of salad dressing are you using and how much of it?<br />
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<strong>THE MEAL PLAN IN QUESTION:</strong> </div>
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12:00 pm - protein shake - I'm going to assume this is a traditional, low-carb whey shake - 125 calories, 20g protein (if made with water)</div>
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</div>
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12:30 pm - gigantic salad with chicken or fish (~300 calories unless fat free dressing used, then 120 cal plus any fats added)</div>
<ul>
<li><div style="text-align: left;">
4 ounces of chicken or white fish = 104 calories / 26g protein</div>
</li>
<li><div style="text-align: left;">
salad ingredients - negligible calories unless including beans, beets, avocado, or cheese</div>
</li>
<li><div style="text-align: left;">
Oil and Vinegar dressing - ~100 calories per tablespoon. Let's be honest, probably at least two tablespoons were used on this gigantic salad = 200 calories pretty much all of it fat (22g)</div>
</li>
</ul>
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3:00 pm - light snack of low fat Greek yogurt - 130 calories, 12g protein, 6g carbs, 2g fat</div>
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6:00 pm - dinner, another gigantic salad with chicken or fish 26g protein, 22g fat (300 calories)</div>
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Total for the day:</div>
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72g Protein (288 calories)</div>
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46g fat (414 calories)</div>
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6g carbs (plus carbs from veggies) let's round up to 50g, 200 calories</div>
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Grand Total of this day: 902 calories (maybe round up 100 calories for veggies, so 1002 calories).</div>
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Do you think this is a healthy meal plan? I'll save you the trouble of thinking about it. No. It's in no way a healthy meal plan for any sized adult woman.</div>
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So, the next question is, what can be done to make this meal plan more acceptable?</div>
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<strong>RECOMMENDED MEAL PLAN</strong></div>
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<strong>12:00 pm - lunch - 424.5 calories / 37.5g protein, 13g Carbs, 23.5g fat</strong></div>
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Break your fast with actual FOOD. It does wonder for hunger and satiation. Here you have your gigantic salad with:</div>
<ul>
<li><div style="text-align: left;">
5 ounces of chicken or fish = 32.5g protein, 150 calories</div>
</li>
<li><div style="text-align: left;">
2 cups romaine lettuce</div>
</li>
<li><div style="text-align: left;">
5 cherry tomatoes</div>
</li>
<li><div style="text-align: left;">
a half of a cucumber</div>
</li>
<li><div style="text-align: left;">
a half an avocado 10.5g fat, 6g carbs, 1.5g Protein = 117 calories</div>
</li>
<li><div style="text-align: left;">
a handful of black beans (1/4 cup) = 4g Protein, 10g Carbs, 57 calories</div>
</li>
<li><div style="text-align: left;">
O/V dressing with 1 Tablespoon Extra Virgin Olive Oil plus 2 Tablespoons apple cider vinegar, a splash of water and some spices thrown in. (13.5g fat, 119 calories)</div>
</li>
</ul>
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<strong>1:00 pm - snack - 256.5 calories / 30g Protein, 10.5g Carbs, 10.5g fat</strong> </div>
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Protein shake w / Fairlife 2% milk and 1 tablespoon almond butter </div>
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<strong>6:00 pm - dinner - 424.5 calories / 37.5g protein, 13g Carbs, 23.5g fat</strong></div>
<ul>
<li><div style="text-align: left;">
5 ounces of chicken or fish = 32.5g protein, 150 calories</div>
</li>
<li><div style="text-align: left;">
2 cups romaine lettuce</div>
</li>
<li><div style="text-align: left;">
5 cherry tomatoes</div>
</li>
<li><div style="text-align: left;">
a half of a cucumber</div>
</li>
<li><div style="text-align: left;">
a half an avocado 10.5g fat, 6g carbs, 1.5g Protein = 117 calories</div>
</li>
<li><div style="text-align: left;">
a handful of black beans (1/4 cup) = 4g Protein, 10g Carbs, 57 calories</div>
</li>
<li><div style="text-align: left;">
O/V dressing with 1 Tablespoon Extra Virgin Olive Oil plus 2 Tablespoons apple cider vinegar, a splash of water and some spices thrown in. (13.5g fat, 119 calories)</div>
</li>
</ul>
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<strong>8:00 pm - snack - 256.5 calories / 30g Protein, 10.5g Carbs, 10.5g fat</strong> </div>
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Protein shake w / Fairlife 2% milk and 1 tablespoon almond butter </div>
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This day includes a grand total of: 1,362 calories, 135g Protein, 47g Carbs, 68g Fat. Obviously the carbs are slightly higher, but I usually don't count high-fiber green type of veggies in my counts.</div>
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What's even more astonishing is that this meal plan is actually way too low on calories for the majority of women out there. If you're under 5'4" tall and need to lose more than 15 pounds, this is probably a great low-carb meal plan for you - esp. if you're over 35. If you're taller, younger, and/or need to lose more than 15 or so extra pounds of bodyweight to reach a healthy BMI (not including Figure-type goals in here), you will need to significantly increase your calories. </div>
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To bump up calories, I recommend going with a 10-hour feeding window and a 14-hour fast, which allows for one more meal. Include some potatoes/yams and more protein and you're looking at a great day of eating!<br />
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To learn more, go check out <a href="https://fitnesssafari.blogspot.com/2017/10/fasting-and-food-part-ii-calories-and.html" target="_blank">Fasting and Food, Part II, Calories and Macros</a>. </div>
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Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com4tag:blogger.com,1999:blog-7440122624836762288.post-52203342544984662372017-01-06T08:50:00.001-05:002017-10-17T10:19:32.259-04:00Optimal Fasting Times for Female Fat Loss - A discussion.How long should I fast? <br />
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This is probably the most common question I see among women new to Intermittent Fasting. Unfortunately there is no hard-and-fast definitive answer to this question. We all react to stress differently. Yes, I said stress. Fasting is a stressor to the body - especially the female body. Like money worries, relationship drama, and exercise, fasting will cause the body various levels of stress which can, and often will, result in negative consequences regarding our health.<br />
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I'm going out on a limb here, but I'm guessing most of you have jobs and financial responsibilities, relationships, some of you have children or are care takers of family members. You probably rarely get eight hours of sleep and, let's face it, who has time to meditate daily when living in the real world?<br />
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All of these things are life's stressors. Now, add lack of sleep, job and family/relationship stress to a boiling pot of intense daily exercise and a lack of food and your body will start to make some decisions for you. One of them is that you are in no place to have a baby and it begins revving down the reproductive engine, rendering you infertile. This then causes a cascade of negative affects for, you guessed it, your metabolism! When the body shuts down “non-essential” body processes such as reproduction, this is called <strong>hypothalamic amenorrhea</strong>. When you reach this state, your levels of estrogen and progesterone drop very low. Low levels of these hormones will cause the weakening of your bones while affecting your metabolism, energy and even your sanity!<br />
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How does it all work. Stay with me while I get a little sciencey for a minute. In both men and women, hypothalamic-pituitary-gonadal (HPG) axis is a term for the cooperative functioning of three separate endocrine glands. Like a cop directing traffic on a busy highway, the HPG axis is responsible for managing the following processes:<br />
<ul>
<li>First, the hypothalamus releases gonadotropin releasing hormone (GnRH). *Pay close attention to this guy because you'll read more about him in a bit.</li>
<li>This tells the pituitary to release luteinizing hormone (LH) and follicular stimulating hormone (FSH).</li>
</ul>
LH and FSH then act on the gonads (a.k.a. testes or ovaries). <br />
<ul>
<li>In women, this triggers the production of estrogen and progesterone — which we need to release a mature egg (ovulation) and to support a pregnancy.</li>
<li>In men, this triggers the production of testosterone and sperm production.</li>
</ul>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJfTIZr2xCNf6k73ecevs_LMekmKz2lxuehwtj6d4ZKbyTmXEin4fHdbbJj3K8d1xoRgaH1vXBaNEexBh5VETFC9Pw-phq1LmNeTur3NgkfI2pJtNn96oD_NxaG180qetqDp7_n9-lchrm/s1600/female+athlete+triad.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="720" data-original-width="960" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJfTIZr2xCNf6k73ecevs_LMekmKz2lxuehwtj6d4ZKbyTmXEin4fHdbbJj3K8d1xoRgaH1vXBaNEexBh5VETFC9Pw-phq1LmNeTur3NgkfI2pJtNn96oD_NxaG180qetqDp7_n9-lchrm/s400/female+athlete+triad.jpg" width="400" /></a></div>
Because this chain of reactions happens on a very specific, regular cycle in women, GnRH pulses must be very precisely timed, or everything can get messed up.<br />
<br />
Scientists are beginning to explore the role of a protein-like molecule called Kisspeptin in GnRH (there it is again!) stimulation. Kisspeptin also induces the production of LH and FSH, both of which are required for menstruation. <br />
<br />
Kisspeptin production is induced by leptin (the satiating hormone that tells you you're not hungry). Since leptin is produced by fat cells, and kisspeptin production is induced by leptin, it would be safe to reason that individuals with low fat levels may have lower levels of leptin and therefore low levels of kisspeptin as well. This explains why leaner people get hungry faster and how athletes who have low body fat levels may stop menstruating.<br />
<br />
Interestingly, females mammals apparently have more kisspeptin than males. More kisspeptin neurons may mean greater sensitivity to changes in energy balance. This may be one reason why fasting more readily causes women’s kisspeptin production to dip, tossing their GnRH off kilter.<br />
<br />
<strong>A STUDY: EFFECTS OF FASTING ON RATS</strong><br />
<br />
How lovely it would be to have an actual study regarding fasting and human women, but there is an <a href="http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0052416" target="_blank">often-discussed study on rats</a> that delves somewhat into this. Half of the rats ate what they wanted, the other half were fed every second day with no food in between (fasting state). The study lasted 12 weeks which is supposedly the equivalent of about 10 years in a human. <br />
<br />
<strong>RESULTS</strong><br />
<br />
Kisspeptin levels dropped in both male and female rats, however, the females suffered a dramatic impact on their hormones. LH dropped significantly, while estradiol skyrocketed. Estradiol is responsible for blunting/inhibiting GnRH >>> GnRH is responsible for stimulating LH and FSH >>> LH and FSH trigger the production of estrogen in the ovaries. Too much GnRH = way too little female reproductive hormones being produced. And, while the study lasted 12 weeks (equaling 10 years in humans), it took only 10 to 15 days to see these devastating hormonal affects in the female rats. If 12 weeks in a rats life = 10 years for us humans, then 10 days must equal only about a year - or less, actually.<br />
<br />
So what? Who wants to have periods anyway? Unless you're trying to get pregnant, I think we'd all agree that periods are a hassle. Well, while they may be an annoying monthly inconvenience, a healthy period says a lot about the health of your metabolism. As I mentioned earlier, when a woman eats a restrictive diet, which happens when skipping meals or fasting, her body starts to worry about resources. Add to this hour upon hour of high intensity exercise, few-to-no rest days and you are brewing a metabolic disaster. Our bodies are greatly affected by stress. And while exercise is good for us, our bodies see it as another stressor. <br />
<br />
<span style="font-size: large;">Ok, that was a lot of information and I still haven't answered the question. How long should I fast? </span><br />
<br />
I honestly cannot definitively say. However, based on the information in the above discussion, I feel that women should begin with a conservative approach to fasting. It takes the body anywhere from six to eight hours to digest a meal. (This does not apply to protein shakes and other liquid meals as they will move much quicker through your system.) Therefore, a 14-hour fast gives your body a solid 6-8 hours in fasting mode every day when it can clean up blood sugar, tap into fat reserves and busy itself with autophagy (cleaning up dead/dying cells). During this golden period of true fasting, your insulin will be low which, in turn, turns off fat storage mode and turns on fat-burning mode. Add to this a fasted training session or some low intensity cardio, and you can tap a bit further into your sugar and fat stores. <br />
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There's an analogy I use every time I try to explain this concept to people. You have a new car sitting in the driveway. You just drove it home from the dealership and the gas tank is full. The first time you take it out for a drive, you stop at the gas station to fuel up. What happens? Well, since your tank is already full, the gas just spills out of the tank, runs down the side of the car and pools on the ground until you shut off the pump.<br />
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This is the same concept as eating. If you have a decent first meal of the day (regardless of what time), your tank is now full for probably at least six hours. But you eat again in three or four hours because modern convention says it's time for lunch. Your body isn't finished digesting meal one, so it says, "There's plenty of energy still in circulation (sugar and fat from meal #1), let's just store any extra and deal with it later." And the cycle continues 3-4 hours later with dinner or happy hour.<br />
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If your body is still using the macronutrients from one meal, don't give it another one yet just because "it's time." Trust me, your body will let you know when it's really time to eat again. Your stomach will start growling and that hungry feeling will be gnawing at you. Your body won't forget to tell you to eat.<br />
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Now, this is where the composition of your meals makes the most difference, but that's actually going to require a whole other post about leptin, ghrelin and macronutrient composition. For now, let me just say that if you eat processed garbage or straight sugar (this includes bagels, cereal and other forms of starchy carbs), you will feel hungrier as soon as you come off the sugar high. Always eat mixed meals with ample protein, carb amounts according to rest day/training day (more on that later as well), and some fat to slow down digestion and keep your hormones happy.<br />
<br />
<span style="font-size: small;">Which fasting protocol is the best? Again, this could be a whole other post, but someone else has already covered it </span><a href="http://dailyburn.com/life/health/intermittent-fasting-methods/" target="_blank">here</a>. The protocol I like the most is Martin Berkhan's Leangains. <br />
<br />
<strong>LEANGAINS (from the post linked above)</strong><br />
<br />
Fast for 14 (women) to 16 (men) hours each day, and then “feed” for the remaining eight to 10 hours. During the fasting period, you consume no calories, though black coffee, calorie-free sweeteners, diet soda and sugar-free gum are permitted. (A splash of milk or cream in your coffee won’t hurt, either.) Most people will find it easiest to fast through the night and into the morning, breaking the fast roughly four to six hours after waking up.<b> </b>This schedule is adaptable to any person’s lifestyle, but maintaining a consistent feeding window time is important. Otherwise, hormones in the body can get thrown out of whack and make sticking to the program harder, according to Berkhan.<br />
<br />
What and when you eat during the feeding window also depends on when you work out. On days you exercise, carbs are more important than fat. On rest days, fat intake should be higher. Protein consumption should be fairly high every day, though it will vary based on goals, gender, age, body fat and activity levels. Regardless of your specific program, whole, unprocessed foods should make up the majority of your calorie intake. However, when there isn’t time for a meal, a protein shake or meal replacement bar is acceptable.<br />
<br />
<strong>Pros: </strong>Meal frequency is irrelevant — you can eat whenever you want to within the eight- to ten-hour “feeding” period. That said, most people find breaking it up into three meals easier to stick to. Choosing two meals and a snack allows for two fairly large meals which will leave you feeling full and more than satisfied. <br />
<br />
<b></b><b>Cons: </b>Even though there is flexibility in <i>when</i> you eat, Leangains has pretty specific guidelines for <i>what</i> to eat, especially in relation to when you’re working out. The strict nutrition plan and scheduling meals perfectly around workouts can make the program a bit tougher to adhere to. You can learn more about the specifics — as well as when to time these meals — by reading the <a href="http://www.leangains.com/2010/04/leangains-guide.html" target="_blank">Leangains Guide</a>.<br />
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The reason I don't like the other fasting protocols is due to the length of the required fasts and what I believe are negative consequences of long fasts for women. Remember the mice? Leangains takes some forethought and planning, but it works without totally stressing the body, allowing you to actually slightly overeat on training days while slightly under eating on rest days. But you MUST LIFT WEIGHTS on this program to be successful.<br />
<br />
Before I go, I want to leave you with some info to help you know if you're pushing too hard with whatever diet/fasting protocol/fitness program you are on:<br />
<br />
Symptoms of Hormone Disruption (courtesy of PrecisionNutrition.com)<br />
<ul>
<li>fatigue and low energy</li>
<li>disrupted sleep (e.g. trouble falling or staying asleep, including the dreaded 3 AM “blast out of bed”)</li>
<li>hair loss (or for some women, facial hair growth)</li>
<li>cold hands and feet</li>
<li>skin problems like dry skin or acne flareups</li>
<li>weight changes and changes to where you put on body fat (e.g. more accumulating around your middle)</li>
<li>slow injury healing; more inflammation</li>
<li>anxiety / OCD, low self-esteem and/or depression</li>
<li>elevated carotene in the blood</li>
<li>anemia</li>
<li>orthostatic hypotension</li>
<li>electrolyte irregularities</li>
<li>vaginal dryness or thinning of tissues</li>
<li>bradycardia (slower than normal heart rate)</li>
<li>chronic pain (even if it’s just a general achiness or soreness)</li>
<li>changes in digestion (such as constipation or bloating)</li>
<li>changes to your breast size or shape (which you’d probably notice as bras not quite fitting right all of a sudden)</li>
</ul>
<strong>Also, don’t ignore a series of missed periods. Along with nutritional deficiencies and energy imbalance, you could be dealing with quite a few serious underlying issues. </strong><br />
These include:<br />
<ul>
<li>polycystic ovary disease (PCOS)</li>
<li>thyroid problems</li>
<li>uterine scarring</li>
<li>pituitary tumors</li>
<li>premature menopause</li>
</ul>
<strong>Additional Links:</strong><br />
<a href="https://breakingmuscle.com/fuel/a-womans-guide-to-intermittent-fasting" target="_blank">Informative info here</a><br />
<a href="http://www.precisionnutrition.com/intermittent-fasting" target="_blank">PN's free book on Intermittent Fasting</a><br />
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Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-7071510246124221702015-09-09T18:50:00.004-04:002015-09-09T19:15:58.298-04:00Life, Crossfit and a Lesson on Patience<span style="font-family: Verdana, sans-serif;">Hi everyone! I'm back. It's been way too long. I didn't realize how much I missed writing to you all here. Life, as it seems to do, has been throwing me curve after curve and finding the time to THINK let alone write just doesn't happen often.</span><br />
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<span style="font-family: Verdana, sans-serif;">My old laptop was basically dead and I hate blogging from my phone, so I just pushed off keeping up with this old girl here. Good news! I recently bought a shiny new laptop and have no more excuses. If I can sit on my ass on the couch, I have time to share some thoughts here.</span><br />
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<span style="font-family: Verdana, sans-serif;">So, what have you all been up to? I've been super busy at work, keeping up with my teenager, and spending time with the hubs. He had a setback earlier this year when his cancer returned, so his surgery and recovery really took over our lives for most of this year. I'm not bringing that up for sympathy. Everyone has shit in their lives they're dealing with - and he's a fighter. He's doing ok now. I'm bringing this up because, while he was undergoing surgery and recovery, I put most of my life on hold and it wasn't healthy. I felt guilty for doing things when he wasn't able to do much himself, but he would have never held it against me. </span><br />
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<span style="font-family: Verdana, sans-serif;">So, a couple of months ago, I started to take more and more time for myself - something I think is important for us all to remember to do. While surfing used to take up basically all of my free time when the weather is good, it's not that way any longer. Want to know why? I discovered Crossfit. I was always intrigued by the culture, but I told myself it was too expensive and the workouts didn't make any sense. An old friend of mine (I met back in college in the 90s), owns a Crossfit gym with her husband. Shameless plug - JSA Crossfit in Manasquan, NJ, is the real deal. </span><br />
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<span style="font-family: Verdana, sans-serif;">The instruction we receive - whether a seasoned veteran of the box or a noob like me, is comprehensive. The warm-ups are dynamic and suited purposefully toward the day's WOD. The workouts are insanely difficult for the most part. </span><br />
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<tr><td style="text-align: center;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnx9VXv6I_Nk21h2Q-zePNVPGi2YYqll-wH0c_z67-7SC8ywXmJF78FVzIlSyDRSDOHaQrXmJJdHK2T3ooBoDiNPDX60XwR_s0nAltmQUCD6oS-oXOrGq7A0k9bI3pvjSlS7U-OYcHwR25/s320/jenn+deadlift.jpg" style="margin-left: auto; margin-right: auto;" width="320" /></span></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Verdana, sans-serif; font-size: small;">245 lb deadlift out of nowhere. BAM!</span></td></tr>
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<span style="font-family: Verdana, sans-serif;">More often than not, I can't even finish a scaled version in the allotted time. But you know what? That's OK. Learning this was a revelation for someone like me who can't stand unfinished checklists, incomplete work or anything that's halfway done. I have learned to enter the box, give it 100% and walk out with my head held high. I'm performing movements I've always wanted to learn. While I'm using the "training wheels" bar as I like to call it, I'm ok with working on technique with a light load. I can add weight later when my body knows what to do with it. </span><br />
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<span style="font-family: Verdana, sans-serif;">I've never been a patient person but, day by day, WOD by WOD, that's exactly what I am becoming.</span><br />
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<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-34842076151707789852013-11-25T15:47:00.005-05:002013-11-25T15:47:57.778-05:00"I've found a love for working out."<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQYGgWvVUNVuW3nnFjoaQzC0Wk7aLmxUFLrkqlmlJ14pEbq7PNNC3Myx3OMh-OBLUpsQJ-Lj19kce_5nJnIjfhhrGJN4eUQ3OiafvLjDXPj0ecISg7X9scM-XQ3tjElDsAA-jkmvtjuaMK/s1600/whitney+clothes+pile.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQYGgWvVUNVuW3nnFjoaQzC0Wk7aLmxUFLrkqlmlJ14pEbq7PNNC3Myx3OMh-OBLUpsQJ-Lj19kce_5nJnIjfhhrGJN4eUQ3OiafvLjDXPj0ecISg7X9scM-XQ3tjElDsAA-jkmvtjuaMK/s320/whitney+clothes+pile.jpg" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><br />Exhibit A</td></tr>
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">It's one month until Christmas and my friend Whitney has more to celebrate than usual. See Exhibit A above - a small mountain of clothes that are now so big and loose that she's finally letting them go. She's now four months into her training and happier than ever. Don't believe me? Read her testimonial below and get it straight from the source.</span><br />
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<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><b>Whitney</b>:</span><br />
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Arial, Helvetica, sans-serif;">There are some things I can do now that I felt I couldn't before I started training with Jenn. One was to simply go into a </span><span class="Apple-style-span" style="font-family: arial, sans-serif;">gym and feel comfortable. I've also found that I have much more stamina and confidence going into my workouts. For example, when we started, I struggled to just get through the 10-minute dynamic warm-ups. Now I I can get through it without feeling out of breath and having the overwhelming desire to give up before I even start. </span></div>
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On the physical side, I have been able to lift more weight, complete more reps and have seen the length of time I can train without rest increase - and I move through our strength circuits faster as well. I am able to - and need to - wear my under armor shirt (from college) under my clothes since my workout T-shirts have begun to look like "Moo-moos," as Jenn calls them. [Jenn: Hopefully some of those shirts are in the pile above...]</div>
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I have also found that the benefits of training go even further than looser clothing and better cardiovascular conditioning. Recently I was able to play in my college Alumni soccer game which I haven't participated in for a couple years because I felt that i couldn't play and didn't want to embarrass myself. This year I played in the game and did pretty well. In addition, all of my friends noticed that I seem happier and healthier. </div>
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Moving forward, a couple things I want to tackle and look forward to is possibly completing a mud-run/short walk/run. I know that these are future goals because, right now, I'm taking it slow which is better for me. More immediate goals I'm focusing on is doing every exercise that Jenn tells me to do and to increase my reps within the time allotted. I also want to continue to lose weight by exercising and by incorporating healthy choices into my lifestyle - which I have been doing, but is always hard. </div>
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I mentioned to Jenn that I stand taller now because that's how I feel (haha). Basically, when you have a stomach on you i feel like you naturally hunch a bit to try and disguise it. But now that I've working out and gaining confidence, I stand taller because I'm proud of myself. My 9-year old nephew, Jack, swears that I've gotten taller every time I see him. Even though I explain to him I haven't grown in years he still tells me, "Aunt Whitney, you got taller, don't lie to me". </div>
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Through this experience, I am learning about the right types of exercise I should be doing for my goals, my weight, my limitations and how to complete them correctly so that I do not hurt myself which is very important. I've also learned that keeping a food journal is so helpful due to the simple fact that you forget what and how much you eat in a day. If it's there on your phone or a piece of paper you realize, WOW, I really should not have an extra snack right now. Also the staff at All Star Sports Academy and my coach, Jenn, have never made me feel like i couldn't finish an exercise or walked away and left me to try stuff on my own. Every time I work out, I have support from the other small group session attendees and/or the staff to keep me going. Now when I miss an exercise day I feel like crap and I can't wait to workout - even if my body doesn't feel like doing anything I always get in there and then I don't want to leave. </div>
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I agreed to work with Jenn because I have been lazy for such a long time. I played three sports in high school and then college soccer and, through it all, I was told what to do and when to exercise. When i graduated college i just wanted to RELAX. Well, relaxing did not help me in any which way because I realize that it wasn't so much relaxing as it was being lazy. So I told myself that if an opportunity came up I had to take it because, if not, I would be an idiot. Jenn presented personal training at All Star Sports Academy to me on the off chance I would say yes and it was the best decision I have ever made. Now I've found a love for working out because I have seen improvement in myself and have overwhelming support from my family, co-workers and friends. I workout now for myself; not to please a team or a coach - just for myself. I have gained such an education on the body, food, calories, and exercises through this time spent training with Jenn that it has made a great improvement in my lifestyle. And, as the famous Carpenters sang, "We've only just begun...".</div>
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Jenn: Way to go, Whitney! Keep up the amazing work and we'll be in that mud run together next spring!<br />
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Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com4tag:blogger.com,1999:blog-7440122624836762288.post-45298943906863198382013-10-01T11:54:00.003-04:002017-10-11T07:32:34.711-04:00Does Originality Exist in a Modern World?<div class="separator" style="clear: both; text-align: center;">
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The idea for today's topic came to me after an interesting situation presented itself to me this morning. First, a brief history - I am a strength and conditioning coach at All Star Sports Academy in Toms River, NJ. We do a lot of youth athlete training at our facility and this includes team training where an entire hockey team or basketball team will come in to train with us one night a week. A few weeks ago, while I was coaching a group of young teen male hockey players, one of the owners of the gym was observing. The players were about as bad as my 14-year old daughter with their gossip and slacking off when they were supposed to be pushing through a conditioning session. The owner said to them at one point, "Somewhere there is a team getting their work done. You'll know them when you meet them."</div>
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I printed a couple of flyers, featuring last year's local high school hockey regional champions with the words "Are You All In", and left them on his desk, hoping he might actually post them somewhere to help motivate the kids. These kids pictured obviously got their work done and it paid off big time. He told me he saw them and liked them, but that was the last I heard about it. They weren't posted anywhere or mentioned again.</div>
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Yesterday, I heard him throwing the phrase "Are you all in?" around in regards to something he had read. Ok, I know I didn't invent the phrase, but this was weird. Then, today, he posted a video on facebook asking fitness professionals if they are "all in" for their clients. Ok, good application of an awesome idea; I'm down with that. But, initially, it bothered me that it seemed like he took my motivational slogan and made it his. But then I thought about it. I obviously didn't invent the phrase - gamblers have been saying it for centuries in who knows how many languages and fitness professionals have no doubt been using it forever. I came to the conclusion that, if it was never mine in the first place, it can't be stolen.</div>
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So what is an original idea and, more importantly, do they even exist anymore? I mean, Nike didn't invent the phrase "Just Do It," but they picked a font and an application and made it their brand.</div>
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To give credit where credit is due, I only came up with the idea to use that phrase after my boss made that comment to the team during my session. I simply took it one step further in my mind. I have no idea where it came from. I read a lot of blogs and watch a lot of television and live sports. I could have heard it weeks or even months ago and it was just sitting around in my subconscious waiting for me to find an application in which I could use it that would be meaningful to me.</div>
<br />
<div style="border-image: none;">
In essence, I arrived at the idea of athletes being "All In" because of what he had said (that combined with the new "One More" Gatorade commercial that's been on all of the time). He said he got to the idea of fitness professionals being "All In" from various reading he's done and listening to others over the past few months. For him the concept application crystalized not when he saw my flyer, but when read something by another fitness professional.</div>
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<div style="border-image: none;">
Regardless of how either of us came to our respective points, does that make the "Are You All in?" idea his or mine? Or both? Or neither? And, perhaps most importantly, does it even matter? I say no, it doesn't matter, especially if the idea continues to evolve and feed other ideas like this one most certainly has.</div>
<br />
Which brings me to the main point of this ramble. What does it mean to be original? Do you have to come up with an idea, a product, a phrase, a song so completely new that no one anywhere has ever thought about it? Is that even possible? Or, do you just have to find a new way to arrange the words or the pieces or even invent a new use for it?<br />
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<div class="separator" style="clear: both; text-align: center;">
<br /></div>
Marketing and advertising are all collaboration - just like the creation of music. There's not a single recording artist out there today that doesn't have another's "sound" threaded through his/her "original" works. Inspiration surrounds us every day - it is the blending of the sights, sounds, smells and feelings all around us, continually weaving the very fabric of our lives. In fact, each and every training session at our facility is founded on science of the body and of movement that came from other very smart people long before our turf floor was installed. This science blended with each trainer's personal style and favorite movements and methods has helped us to create something unique in our area. Just because it's a remix of sorts doesn't make us any less effective as coaches. Quite the opposite, actually. Some food for thought.<br />
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<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-29055187622913783142013-09-17T13:51:00.000-04:002013-09-17T13:51:14.750-04:00The Progress Continues <div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheAJWr2WKQQQuijM98WLYmneXfaEtx0MtTbABn_PbpqoeH0cTm8alBuLBV5_gxB58lqujXeFpYK5QucL9mBV-JpTMxgctqOPvBKXpVUy7H2E3R2Vo6E8x70QSztP2yeFtb6qAKpNUhE5br/s1600/fat-homer-simpson-moo-moo.gif" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheAJWr2WKQQQuijM98WLYmneXfaEtx0MtTbABn_PbpqoeH0cTm8alBuLBV5_gxB58lqujXeFpYK5QucL9mBV-JpTMxgctqOPvBKXpVUy7H2E3R2Vo6E8x70QSztP2yeFtb6qAKpNUhE5br/s320/fat-homer-simpson-moo-moo.gif" width="229" /></a></div>
Hey everyone, I wanted to pop in and give you all a brief update on how Whitney's doing. While we haven't weighed in again, she reported that when shopping in Maine with a friend a couple of weeks ago, she was able to buy shirts a couple of sizes smaller than she had been wearing. I can attest to this because one of her (former) favorite workout t-shirts was hanging on her like a moo-moo. She's doing amazing!<br />
<br />
While on the same trip, she was also able to bike for miles on end through the New Hampshire hills on a BEACH CRUISER no less. She was able to hike and keep up with her friend who she had been visiting who is some kind of nutsy outdoor adventure type.<br />
<br />
Her workouts are increasing in intensity every week. She's up to five 3-minute rounds hitting the heavy bag while carrying on a broken conversation - and that's at the end of our workouts! Additionally, she's looking forward to attending her college reunion next month and playing in the alumni soccer game which she's forgone the past few years because she just couldn't play due to her weight and de-conditioning.<br />
<br />
I have really grown to look forward to our training sessions. We have great conversations and a lot of laughs, all while working out together.<br />
<br />
Stay tuned for more updates and maybe some pics from her alumni weekend if she's willing to share ;)<br />
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<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-56600272129873913072013-09-10T09:35:00.002-04:002013-09-10T09:35:57.932-04:00 If your child is a youth athlete, read this<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: right; margin-left: 1em; text-align: right;"><tbody>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNGj-PMmvW_npKqujKu-pzEpk-7YqqppdK7v99FyfdFR3I02kIz25P9Qm8UwvvTh9zD6crUW5x2cyfDrPMTDCVQtCXKtHBzG5ad04_xk0E60cePxEwqqUGa8zc9ROGmPfp0hoshqU4UELf/s1600/Unknown.jpeg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhNGj-PMmvW_npKqujKu-pzEpk-7YqqppdK7v99FyfdFR3I02kIz25P9Qm8UwvvTh9zD6crUW5x2cyfDrPMTDCVQtCXKtHBzG5ad04_xk0E60cePxEwqqUGa8zc9ROGmPfp0hoshqU4UELf/s1600/Unknown.jpeg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Is your youth athlete at risk?</b></td></tr>
</tbody></table>
I'm going to take some time to discuss something that I had been peripherally aware of up until I watched the documentary titled "Head Games" (available now on Netflix) about athletes and Chronic Traumatic Encephalopathy (CTE).<br />
<br />
CTE is a progressive, degenerative brain disease that you and your child cannot afford to ignore. Previously known as Dementia Puglistica (DP), the disease was originally diagnosed in those involved in boxing and is caused by repeated blows to the head. This includes concussive and sub-concussive events. Meaning, whether or not you or your child has ever been diagnosed with a concussion, you may be at risk for CTE.<br />
<br />
Have your or your child ever been involved in a collision and reported seeing stars? Have you or your child ever been hit in the head and blacked out? Have you ever said things got "fuzzy" after a collision? If so, you have suffered a concussive or sub-concussive event.<br />
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Depending on the sport, the risk and frequency of suffering blows to the head can increase exponentially. Today, athletes in contact sports such as football, hockey, lacrosse, MMA, boxing, and, yes, even soccer, are reporting more and more concussions. Are they happening more often? Probably not. What seems to be happening is that the awareness regarding CTE by the sports organizers and the general public is increasing after a number of very high profile elite athletes committed suicide and/or murder in what seemed at first like random events. Scientists, however, have diagnosed many of these athletes, including NFL legend <a href="http://www.foxnews.com/sports/2013/01/10/ap-newsbreak-junior-seau-had-brain-disease-cte-when-committed-suicide/" target="_blank">Junior Seau</a>, with CTE after autopsy - and it's not just long-time NFL veterans who are <a href="http://www.cnn.com/2010/HEALTH/07/02/brain.damage.henry/index.html" target="_blank">suffering</a>.<br />
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Scientists, researchers and player safety advocates are trying to raise awareness that the damage done to our children during their first 10 years in their sport is putting them at risk for CTE and related brain disease later in life.<br />
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Did you know that the only football league in this country to <a href="http://espn.go.com/college-football/story/_/id/9224807/college-football-follow-nfl-lead-contact-practice" target="_blank">limit full-contact practices</a> is the NFL? Here we have a thousand elite athletes, in prime physical condition, and they're only allowed to hit one another once a week (not including game day). Yet, we suit up our 8 year olds in helmets that are too heavy for their underdeveloped neck musculature 4-5 times a week for full-contact practices?<br />
<br />
Concussions are bad, we all know that. What many people don't know is that all of those seemingly small hits our kids take to the head every day in practice are adding up and youth athletes, in general, are <a href="http://www.usatoday.com/story/news/nation/2012/09/29/concussion-kids-cantu/1581173/" target="_blank">more vulnerable</a> to the effects. It's being reported that <a href="http://www.bu.edu/cste/files/2012/08/Baugh_Chronic-Traumatic-Encephalopathy_2012.pdf" target="_blank">sub-concussive hits</a> may be as damaging as diagnosed concussions, and football players are not the only athletes at risk.<br />
<br />
<a href="http://www.utsandiego.com/news/2013/Apr/29/girls-soccer-concussions-meriwether/" target="_blank">Girls' soccer players</a>, in fact, are reporting more and more concussive and sub-concussive events.<br />
<blockquote class="tr_bq">
"<span class="Apple-style-span" style="color: #444444; font-family: 'PT Serif', serif; font-size: 17px; line-height: 27px;">The American Journal of Sports Medicine studied the rate of concussions in high school athletics from 2008 through 2010...</span><span class="Apple-style-span" style="color: #444444; font-family: 'PT Serif', serif; font-size: 17px; line-height: 27px;">Of the 1,936 reported concussions during the study, 47 percent were suffered playing or practicing football. No. 2 on the list: girls soccer, at 8.2 percent."</span></blockquote>
So what do we, as parents, do? Do we stop our kids from playing the sports they love or is there a way to make their play safer? Advocates are working hard to introduce legislation that will help better protect our youth athletes and, according to this <a href="http://www.pbs.org/wgbh/pages/frontline/football-high/attention-players-parents-coaches/" target="_blank">article</a>, every state but one has already enacted bills to help get kids off the field at the first sign of head trauma and prevent them from returning to play until they have fully recovered.<br />
<br />
Yet, like all legislation, the actual implementation and enforcement may not be consistent. As parents and care givers, it it our responsibility to be in tune with our children and speak out for their safety and protection. I know it's hard to tell your kids they can't go back into the game, but it's not the parent's job to always be liked. It's our job to protect first. If you see your child suffer a blow to the head or if they are involved in any kind of collision and are slow to get up or just don't seem themselves - TAKE THEM OUT. I don't care what the coach or other parents say. This is YOUR child/children we are talking about.<br />
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If your child is complaining of <a href="http://schatz.sju.edu/downloads/research/Schatz_Neurosurg.pdf" target="_blank">chronic headaches</a> or suffering mood swings, inability to fall asleep or even cognitive/memory problems, remove them from play and have them checked out by a neurologist. Researchers are still learning about CTE and have yet to find a cure or treatments at this time. Your best defense is through prevention. Kids will get knocked around - and that's the name of the game, so to speak. But allowing them to return to play before they are ready can cause irreparable, irreversible damage.<br />
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*Please take the time to explore the linked articles. CTE is a serious disease that can be prevented through awareness.Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-72732628245906589852013-08-28T13:40:00.002-04:002013-08-28T13:40:22.380-04:00"Are you getting taller?"<div class="separator" style="clear: both; text-align: center;">
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We're three weeks in now and some amazing things are beginning to happen for Whitney. "In the past week, no fewer than three people have asked me if I'm getting taller," she said. "I'm 27, I know I'm not still growing."<br />
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I think she's looking taller because she's already losing weight around her face and neck. We haven't weighed in again, but there's no need. Her body is already changing. She's also noticed that some of the people around her are suddenly becoming more active. After buying some boxing gloves and target mitts to practice with, her father has pitched in and is happy to help her spar on her "off" days. And one of her friends has begun walking a couple of days a week with her at the local reservoir - a 1.6 mile loop. In case that doesn't sound like a lot of exercise, try strapping a couple hundred pounds to your body and then taking the same stroll.<br />
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Enough of my comments and observations. Below is Whitney's week 2-3 update:<br />
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<b>ME: </b>You're two full weeks in now, how's it going?<br />
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<b>WHITNEY:</b> It’s going pretty good, coming to the workouts isn’t so much of a hassle anymore I actually feel like if I missed a workout I wouldn’t feel right. Also i’ve noticed my confidence has increased with showing up to the gym and working out.<br />
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<b>ME:</b> I've noticed how much your stamina is already improving (boxing for 1:00 straight when you started at :30 seconds just a week ago. Have you noticed any differences in your day-to-day (energy at work, home, with family and friends)?<br />
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<b>WHITNEY: </b>My energy levels definitely have increased and my sleeping has improved. Usually during the day due to my job consisting of mostly driving I found myself wanting to fall asleep at the wheel and then waking up 2-3 times during the night. Now I work, go to workout and when I get home I can actually relax and fall asleep. Also my job entails a lot of stress and Im able to bring some of that stress to the workout as well which is a great release. <br />
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<b>ME: </b>You told me a man at your job is also starting a fitness program on his own and said you two should be "each other's support group." How is that working out? Do you find extra motivation from him and others who know about your training?<br />
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<b>WHITNEY:</b> YES!!! Basically when I started these workouts I decided to not tell anyone, once you tell people then its like a flood of questions and I didn’t want to happen. Then I realized, why shouldn’t I be proud of the decision I made to improve myself? I realized that sometimes it’s important to tell people because then it’s not only creating a support system for yourself but it’s also creating a sense of accountability. You can talk like your doing all these things to improve yourself but if you don’t start showing it, its all false but when other people are involved in someway it’s almost like they are waiting to see the change too and you get a sense of not wanting to let people done which all goes to motivation.<br />
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<b>ME: </b>How is your nutrition this past week? Are you still keeping your food journal? Did you take my advice on the orange juice? :-)<br />
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<b>WHITNEY:</b> I am still keeping my food journal which now that I keep it on my phone it has become so much easier to keep updated. Also it’s amazing to see what you consume in a day and how all the protein, fat, sugar and such add up. I did take your tips about the nutrition and i’ve noticed a positive difference.<br />
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<span class="Apple-style-span" style="color: #20124d;"><b>If anyone is interested in the type of training we're doing, here are a few sample circuits she performs during our sessions:</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b><br /></b></span>
<span class="Apple-style-span" style="color: #20124d;"><b>KB swings x10</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>KB cleans x10/10</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>KB press x10/10</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>Small steps on an aerobics step x 30</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>REPEAT 3 TIMES. WALK BETWEEN CIRCUIT SETS FOR REST.</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b><br /></b></span>
<span class="Apple-style-span" style="color: #20124d;"><b>Dead Ball Slams x 10</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>Dead Ball Granny Toss x 10</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>Dead Ball Soccer Throw x 10</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>REPEAT 3 TIMES. WALK BETWEEN CIRCUIT SETS FOR REST.</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b><br /></b></span>
<span class="Apple-style-span" style="color: #20124d;"><b>Alt Arm Rope Slams 10/10</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>2-Arm Rope Slams 10</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>Seated Rope Russian Twists - 10</b></span><br />
<span class="Apple-style-span" style="color: #20124d;"><b>REPEAT 3 TIMES. WALK BETWEEN CIRCUIT SETS FOR REST.</b></span><br />
Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-57836230658318419912013-08-14T14:37:00.004-04:002013-08-14T14:37:53.302-04:00Meet Whitney<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Today I wanted to tell you all about one of my newest, and most determined clients. Her name is Whitney. I met Whitney at a Kid Rock concert we were attending with mutual friends. We got to talking about working out and weight lifting and hit it off from the start. I found out she used to train heavily in college - we're both former soccer goalies - high school for me, college for Whit. But she admits she let some bad habits fill a void after she graduated.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Without going into too much detail, let me just say this. Whitney is one of the strongest women I've met in a very long time. She may not "look" like it from the outside, but I see it as clear as day. At the age of 26, she is 5'7" and 353 lbs (when we started). She is in danger of life long health problems and, like most people in her position, she knew she needed to do something. But she just didn't know where to begin.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Then we met about a month ago. Me, a personal trainer looking to grow my business; Whitney, a woman in need of motivation and instruction to bring out the athlete that's hiding inside. It was a perfect match.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Whitney and I started officially working together last week. She has committed to training with me three times a week, comes to my bi-weekly strength club sessions and began making some lifestyle changes regarding diet and how she spends her free time before we even began training.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I'm going to be posting updates from Whitney's journey and am counting on my followers to comment at any time with encouraging and motivating words to help keep her fire burning. She has a long road ahead of her, but she's already moving in the right direction. I know that, with consistency and some simple changes in her diet, she will find tremendous success.</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Whitney's Week 1 Update</span></b><br />
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<div class="FreeForm">
<span style="color: #1a1a1a; font-size: 13pt;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Me: Whitney, what was the biggest challenge you faced starting this
program?<o:p></o:p></span></b></span></div>
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<br /></div>
<div class="FreeForm">
<span style="color: #1a1a1a; font-size: 13pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Whitney:</b> Motivation
to say yes and to actually attend all workouts with a positive attitude. Knowing
you're overweight is hard, but actually feeling it through every workout and your
food choices is harder and a constant reminder. <o:p></o:p></span></span></div>
<div class="FreeForm">
<br /></div>
<div class="FreeForm">
<span style="color: #1a1a1a; font-size: 13pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Me: Did anything surprise you? (Something you thought would be
difficult that wasn't so bad? Something you thought would be easy that
wasn't...)</b><o:p></o:p></span></span></div>
<div class="FreeForm">
<br /></div>
<div class="FreeForm">
<span style="color: #1a1a1a; font-size: 13pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Whitney: </b>I
thought that these workouts would have a large amount of cardio (running) in
them because that is what everyone told me before: “just run and the pounds will
melt off.” But the truth is, ya its easy for a small little petite person to
tell someone overweight to “just run,” but overweight people can’t run that
well - that's the problem. These circuits and workouts that I have been completing (with Jenn) are not only a good workout, but also fun and involve cardio without you
even thinking about it.<o:p></o:p></span></span></div>
<div class="FreeForm">
<br /></div>
<div class="FreeForm">
<span style="color: #1a1a1a; font-size: 13pt;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Me: How do you like the facility and the training environment?<o:p></o:p></span></b></span></div>
<div class="FreeForm">
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<span style="color: #1a1a1a; font-size: 13pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Whitney: </b>I
like the atmosphere of the facility <b>[All Star Sports Academy in Toms River, NJ]</b>. All of the staff that I have had the pleasure
of meeting were polite and you can see that they care about all their members.
The facility is packed full of different free weights, machines, open space and
perfectly set up so that you can have a group running at the same time of one-on-one training and everyone feels as though the entire facility is open to them.
<o:p></o:p></span></span></div>
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<span style="color: #1a1a1a; font-size: 13pt;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Me: Are you noticing any changes in your energy level? Appetite?
Cravings?<o:p></o:p></span></b></span></div>
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<span style="color: #1a1a1a; font-size: 13pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Whitney:</b> I
have noticed that my craving for Coke Cola has decreased and now I can take a
sip and be satisfied when before I would drink two full bottles worth in one
setting. I have noticed that, now that I eat three squared meals a day with or
without a snack, I feel full and am able to stop. Also what has
helped is realizing the difference between a craving for a specific food/drink
rather than my body being actually hungry which has helped decrease my intake.<o:p></o:p></span></span></div>
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<span style="color: #1a1a1a; font-size: 13pt;"><b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Me: How are you sleeping? Is this better or worse than before we
started?<o:p></o:p></span></b></span></div>
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<span style="color: #1a1a1a; font-size: 13pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Whitney: </b>My
sleep has definitely improved. I try to get to sleep between 10-10:30 at night. Before I would not be able to fall asleep until around 1 am and I always
wake up at 6:55 am (5 minutes before my alarm). I fall asleep faster and I've noticed that when I
wake up I feel energized, not sluggish. <o:p></o:p></span></span></div>
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<span style="color: #1a1a1a; font-size: 13pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Me:</b> What about how are your clothes are fitting?<o:p></o:p></span></span></div>
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<span style="color: #1a1a1a; font-size: 13pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Whitney: </b>I’ve
noticed that I don’t have to stretch out my clothes before wearing them much
anymore, also i’ve always had a hard time finding clothes that fit around my
neck. My pants are fitting better around the waist and a little loosely and
people at work have noticed and say things like, “your shirt
looks big on you” and “your clothes are hanging off of you.”</span></span></div>
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<span style="color: #1a1a1a; font-size: 13pt;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b>Stay tuned for Whitney's next update coming soon!</b></span></span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i>NOTE: I'm not posting pics of Whitney yet. I want to give her some real time to groove her new habits first. But, rest assured, we will be proudly posting her progress pics after a few months of consistent training.</i></span></div>
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<!--EndFragment-->Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-13239984658180324782013-07-09T10:12:00.000-04:002013-07-09T10:12:09.784-04:00Finally, some progress to report<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcqVsxiF0vTZRSeGuyoFLd67mXO94GutAkUBVmv1aBqN7nYzIWtuTvb0ONoNROCFPEwhrnmJTpHp7SMIPyhsMYEUHLaPOxTnibUgGIUjZXYVfq4trijbvjxkUcW2peDZ_FERU4fIwLx6zb/s1600/rosiefinal.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjcqVsxiF0vTZRSeGuyoFLd67mXO94GutAkUBVmv1aBqN7nYzIWtuTvb0ONoNROCFPEwhrnmJTpHp7SMIPyhsMYEUHLaPOxTnibUgGIUjZXYVfq4trijbvjxkUcW2peDZ_FERU4fIwLx6zb/s200/rosiefinal.jpg" width="141" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b>Join me on facebook @<br />NJ Women's Powerlifting Club</b></td></tr>
</tbody></table>
Those of you who have been following me know how I've been struggling to lose the weight that mysteriously crept on as a result of some sort of metabolic meltdown.<br />
<br />
Regardless of the reasons for my crash, I wanted to report that things are FINALLY on the upswing. I've been on a testosterone, progesterone/estradiol regimen to reverse an estrogen-dominance issue. Additionally, my Cytomel dose is finally close to perfect and my doc added Armour Thyroid as well.<br />
<br />
I've lost 10 of the 15 lbs. I gained, since I started this regimen about three months ago. I don't count calories or do much cardio. Other than an occasional metabolic type of training class to keep up my endurance and work on stability, core and balance, I've returned to powerlifting to work on adding some lean mass now that I may be hormonally better able to.<br />
<br />
I stay active by seeking out opportunities to play whenever and wherever possible and eat only when I'm very hungry. No fasting. No calorie counting. Not a whole lot of thinking required.<br />
<br />
Speaking of which, it's time for me to get my ass moving as the day is getting away from me already.<br />
<br />
<br />
<br />
<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-4273585211159761782013-04-15T10:03:00.001-04:002013-04-15T10:03:38.181-04:00Metabolic Meltdown<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAzT2QbA29anK77nQ8yc4uELhMfM75cNBkdwp7bubnaTr9rwqDFHAnrarEffdgD6feNlKkpU2m5Qbtxon1EPzRBRUcNUTgw4io1no0App_b6T1QA7uqzLnemRlwo-GIVYN8-jRh3irfzuW/s1600/bobsled.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjAzT2QbA29anK77nQ8yc4uELhMfM75cNBkdwp7bubnaTr9rwqDFHAnrarEffdgD6feNlKkpU2m5Qbtxon1EPzRBRUcNUTgw4io1no0App_b6T1QA7uqzLnemRlwo-GIVYN8-jRh3irfzuW/s320/bobsled.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">It's the journey that counts; not the destination.</td></tr>
</tbody></table>
<br />
Promises, promises. I know, I said I'd be writing more often. I don't know how it happens, but time just soars by sometimes. The last time I wrote, I was telling you about my RT3 problem and how I'm not sure, but I think IF may have been related to the T4-RT3 conversion issue. I still have not found proof of this, so take what I write with a grain of salt as it's all circumstantial. (If anyone reading this has had a similar experience, please let me know!)<br />
<br />
Despite HOW it happened, my body has undergone a complete metabolic meltdown over the past 6 months to a year - maybe longer. As of my last post, all I knew was that my body was converting too much of my Synthroid (T4) into reverse T3, resulting in a hypoactive state despite 'normal' T3 levels in my blood. Well, about six weeks ago, my latest labs showed my DHEA was falling, my testosterone level of 17 was on the very low, low, LOW end of where a woman should be and I had nearly zero progesterone in my body. The plot thickens! Additionally, my iron saturation was a paltry 15% showing some kind of absorption issue.<br />
<br />
New supplement regimen:<br />
<br />
Armour Thyroid<br />
25 mg Cytomel (started at 12mg, but I felt sluggish and started gaining weight again, so I bumped it up a bit more)<br />
10 mg Testosterone (in the form of bio-idential cream 3x's a week)<br />
progesterone cream (twice a day; every day for days 12-26 of my cycle)<br />
Iron supplements<br />
DHEA (very low dose of 5 mg since I am already estrogen dominant)<br />
Pregnenelone<br />
<br />
Plus I am taking a cocktail of vitamins, including our alphabet friends B, C, D, and E as well as Milk Thistle, digestive enzymes and selenium. I also take ZMA nightly which gives me wickedly detailed dreams and deep sleep.<br />
<br />
I've also sworn off of gluten - finally - and am managing to avoid it quite easily. I guess it was just a matter of making the commitment. I'm not grain free yet as I still eat rice and oats, but I'll cut those later if need be.<br />
<br />
It's been about 6 weeks on this new regime and I'm honestly feeling good for the first time in a long, long time. My energy is returning as is my strength. I'm sleeping better and my insomnia is gone. No more waking up at 2 or 3 am and staying awake for hours on end and I'm able to stay awake past the 10 o'clock news (most nights).<br />
<br />
My training is back to the basics - RPT style powerlifting three days a week with A LOT of walking. Next month I'm adding back in HIIT to train for a short mud run event I'm participating in this June with some ladies from the gym where I work.<br />
<br />
As for diet, I am not fasting on purpose. Some days I miss breakfast, but I'll have a fresh veggie/fruit juice that I make at home to at least give my body some nutrition. I'll also have BCAAs before and after I workout if I have not eaten. I'm eating more protein and veggies and mostly potatoes and rice on training days for my starchy carbs.<br />
<br />
As for my labs, we'll see how they look when I go back in about a week. I wanted to give myself about two months on the new supplement program to let my body stabilize a bit before getting tested again. Stay tuned and I'll let you know how things look.<br />
<br />
Until then; Remember: true health is a marathon, not a sprint.<br />
<br />
<br />
<br />
<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-80874616489040977972013-01-31T08:41:00.002-05:002013-01-31T08:41:13.411-05:00IF not the Panacea I hoped it would beA handful of you who have been following me since the beginning may recall the article I wrote called "<a href="http://fitnesssafari.blogspot.com/2011/03/surprising-but-welcome-news-from-my-doc.html" target="_blank">Surprising but welcome news from my doctor</a>" about how, after only a few short months of IF, my thyroid medication needed to be reduced. Well, that's what we <i>thought</i> anyway.<br />
<br />
In the article I mentioned my severely depressed TSH and rising T4 and antibodies. According to my former endocrinologist, I was becoming clinically hyperactive and my meds needed to be reduced. Thinking that less medicine is always better, I saw this as good news. Boy was I wrong!<br />
<br />
After this visit, my doses were reduced two more times over the next 18 months after finding my TSH still hovering near zero and my T4 and antibodies were increasing. There was never a discussion on what could be causing this. My doctor knew I was practicing daily intermittent fasting (no food for 14-16 hours a day) as I asked him on multiple occasions whether that could be causing this - for better or for worse. He simply shrugged.<br />
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When I saw him last in March of 2012 I told him I was frustrated because I couldn't get lean, I was regaining weight, and my belly fat was going nowhere. He suggested liposuction - and one more dose reduction. See ya later, douchecanoe.<br />
<br />
Fast forward to October 2012. I found an MD with a heavy slant toward naturopathy. I don't know why naturopaths seem to be the only physicians who give a shit about actually healing people, but it's certainly true in my case.<br />
<br />
She spent almost an hour with me on our first visit taking a detailed history and ordered the most complete metabolic blood work to date - not just thyroid, but adrenals, pregnenelone, testosterone, estrogen, cortisol, DHEA, vitamin D, etc. When the labs came back, guess what? My TSH was STILL almost zero - I'm talking 0.04 when it should be between 1.0 - 4.0 area. My cortisol was also quite high. Still not clued in to what was going on, she reduced my Synthroid one more time and put me on adrenal support and a number of vitamins to reduce my cortisol.<br />
<br />
I felt better for a few weeks, but then things started to dive. I gained more weight. I was falling asleep on the couch at 8 pm for no reason. My appetite was gone. I was cold all the time.<br />
<br />
I started doing more in-depth research after a woman in my FFF facebook group suggested I have my reverse T3 (RT3) tested. What the hell is that, I asked? I've been dealing with thyroid issues since I was in high school and this is the first time I'd ever even heard of RT3.<br />
<br />
So what is it?<br />
<br />
When our thyroid makes T4 - a storage hormone - (or, as in my case, when I take T4 medication like Synthroid), our body must convert the T4 primarily into the active T3 hormone that our cells desperately need. Since our bodies are wonderfully resilient and have an amazing capacity for homeostasis, our bodies are also able to convert T4 into the mirror of T3 - called RT3. In a nutshell, RT3 binds to any excess T3 in the body, rendering it inert or unusable so as to keep our hormones in balance.<br />
<br />
What I didn't know at the time is that the conversion of T4 to RT3 is increases under the following circumstances:<br />
<br />
- high cortisol<br />
- iron deficiency<br />
- fasting / extreme dieting<br />
- ultra low-carb diets<br />
<br />
So, I asked my doctor to add RT3 to my most recent labs and she thankfully obliged. When the labs came back I plugged my numbers into this handy <a href="http://www.stopthethyroidmadness.com/rt3-ratio/" target="_blank">converter</a> and found my ratio was 9.1 when it should have been well over 20! My TSH and T4 were also elevated (though it's important to know both were still within what is considered 'normal' range.) Thyroid Antibodies were lower, but still considered 'high.' The only good news is that my cortisol dropped, but now it looks like my DHEA is a bit low.<br />
<br />
Well, well, well...turns out that our bodies run great when we don't f*#@ with them. Because of my little experiment with IF, it would seem that my body fought back by overproducing RT3 over the past two years, cutting back production of Free T3, slowing my metabolism so I will survive the artificial famine I had created for myself. At least that's my theory. We haven't checked iron yet - that's in the next round.<br />
<br />
<b>Why blame IF when it RT3 dominance has other causes? Well, let's take a look at the facts: </b><br />
<br />
<b>1999 -</b> Papillary Carcinoma diagnosed; entire thyroid removed and I-131 treatment ensued. Rx .150 mcg Synthroid to suppress any potential thyroid function.<br />
<b><br /></b>
<b>1999-2010 no change in labs tested every 7 months. Meds remain at .150 mcg.</b><br />
<br />
<b>2011, Jan/Feb -</b> Start intermittent fasting and heavy weight training a la Leangains. No other changes other than lifting heavy weights and eating a lot of animal protein. Weight 130 lbs (skinny fat, no strength at all).<br />
<b><br /></b>
<b>2011, March - </b>Labs show TSH near zero, T4 and antibodies climbing. Meds reduced to .137 mcg. Weight 120 lbs.<br />
<br />
<b>2011, August -</b> tried a 14-day PSMF experiment (basically all protein and green veggie fat-loss diet). Lost a few pounds. Resumed IF/Leangains. Weight 115 lbs. Doing weighted chin-ups; deadlifting 205 lbs.<br />
<b><br /></b>
<b>2011, October - </b>Labs show same problems, suffering from cold sweats at night. Meds reduced to .125 mcg. 5 lb weight gain ensues.<br />
<br />
<b>2012, January -</b> worked with Andy Morgan for a couple of months to try to lose the 5 lbs I had mysterious gained, but the calories were way too low and I was basically passing out every time I tried to sit up. Gained a few pounds despite ridiculously low calories. Resume IF/Leangains.<br />
<br />
<b>2012, March -</b> TSH slightly better, dose kept at .125. Doc tells me to live with it and get lipo if I want a flat stomach. Never prescribes labs for anything but TSH, T4, T3 and antibodies. Strength still high. deadlift 245 lbs for reps at bodyweight of 120 lbs.<br />
<br />
<b>2012, March -</b> I start search for a doctor who actually cares about helping me. Stop powerlifting and start more intense cross-fit style training trying to lose the weight.<br />
<br />
<b>2012, October -</b> See new doctor who finds elevated cortisol, TSH still near zero. Antibodies high. T4 high. Reduces meds to .100 mcg, prescribes natural supplements for cortisol issue. 5 lb weight gain with no major change in diet or exercise habits.<br />
<br />
<b>2012, November - </b>I tried a few weeks on Carb Nite Solutions diet, weight seemed to be coming off slowly, but then went on vacation and enjoyed Christmas and New Year's. I didn't eat in excess, but I wasn't counting calories either. Weight gain resumed. Exhausted every night by 8-9 pm despite sleeping in.<br />
<br />
<b>2013, January -</b> Now almost back to 130 lbs. I ask for RT3 test in addition to follow-up blood work. Find out that my RT3:Free T3 ratio is well out of wack. I have RT3 dominance and my body is not getting enough T3 - SURPRISE!!! Doc prescribes Cytomel (T3 only medication). Why? Well, T3 cannot be changed by the body into RT3. Without a thyroid gland and without T4 medication, my body will no longer be able to manufacture RT3. We are currently working to increase my T3 dose until my body temp rises 98.6 and my pulse resembles that of a living person. This probably won't happen until the RT3 decays completely over the next 2-3 months.<br />
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Phew! What a journey! I think I know more about the thyroid and the body's use of thyroid hormones than my d-bag former endocrinologist now. Looking back, if he had a damn clue about metabolism, he should have put this together more than a year ago and things would be different.<br />
<br />
A sudden rise in T4 when I don't have a thyroid should have been his first clue that something was changing. It meant my body was suddenly not converting as much. Did he ask why? Hell no. My rising antibodies meant my cells weren't getting enough T3 even though it appeared I had too much because of my very low TSH. Did he ask why? Hell no.<br />
<br />
So here I am. It's almost two years later and I have regained most of the 15 pounds I originally lost. Granted, I am hella stronger than I had been, so it's not all fat. But I am still nowhere near sub 20% bodyfat I was aiming for and seem to be going backwards. I'm hoping that my doctor and I are finally on the right track and the T3 treatment will put me back into balance. I've obviously also stopped fasting and eat when I'm hungry - smaller meals, more carbs and protein isolate shakes throughout the day. My strength has temporarily dipped, but I'm hoping it will come back as my T3 dose is increased.<br />
<br />
I know this was a long post, but I'm hoping it will serve to help others out there who may be struggling with their own metabolic issues. Unfortunately, you have to insist on the tests you feel you need. If your doctor refuses to help you, then you need to keep looking until you find one who will. There are many resources regarding thyroid and adrenal problems <a href="http://www.stopthethyroidmadness.com/" target="_blank">here</a>.<br />
<br />
And though I started the <a href="https://www.facebook.com/groups/fiercefitfearless/" target="_blank">FFF facebook group</a> for women who want to learn about and practice IF and heavy weight training, I no longer recommend fasting on a daily basis. (I'm still active in the group because we discuss dozens of issues facing women who train hard.) I have to stress that, like any 'diet,' IF needs to be undertaken with great care and consideration. If after reading my tale you still want to try it, do so at your own risk. It seems to work for most people, sadly I am just not one of them.<br />
<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com2tag:blogger.com,1999:blog-7440122624836762288.post-6213424447069616902013-01-10T12:20:00.001-05:002013-01-10T18:13:21.090-05:00Not where you want to be? It's your own fault.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidtZbXQ80c0ghkwcNU1PXP8UAxcD6Aq5X50URWerqiB2P2v5jxGs6k7Vh6Uop7igB6bc7z51yzfE9msDYRNg1QrrTSEruIG07YsgqTShHZKhJXQ7WHZ-YqyYMyHi-oNmEQffneBgSwqPEF/s1600/Isn-t-it-time-to-take-action.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidtZbXQ80c0ghkwcNU1PXP8UAxcD6Aq5X50URWerqiB2P2v5jxGs6k7Vh6Uop7igB6bc7z51yzfE9msDYRNg1QrrTSEruIG07YsgqTShHZKhJXQ7WHZ-YqyYMyHi-oNmEQffneBgSwqPEF/s200/Isn-t-it-time-to-take-action.jpeg" width="200" /></a></div>
<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">Goals. Why do we need them? Well, for one thing, without goals we'd likely never accomplish ANYTHING. </span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">Goals can be short- or long-term; both are important. Pass a test. Score a date with that hottie you've had your eye on; land your dream job; c</span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">ompete in 5k, mud run, CrossFit challenge, or figure competition; </span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">finally get the body you've been dreaming of...</span><br />
<br />
<br />
<blockquote class="tr_bq" style="text-align: center;">
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><b><span class="Apple-style-span" style="color: purple; font-size: large;">It's great to have big goals and even bigger dreams - but without an action plan, they will remain eternally out of reach.</span></b></i></span></blockquote>
<br />
<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">Whether you're trying to get a job or a date or trying to increase your bench press, the one step that is absolutely critical to your success is...well, to take many smaller steps.</span><br />
<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">For example, trying to get a date with that woman you've been watching? </span><span style="color: #353535;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">What do you know about her? </span></span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">Does she even know your name?</span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;"> If you want to catch a woman's eye, you need to know what she likes; where she spends some of her time; even who she hangs with. Just be careful when you do your recon or she'll think you're a stalker. If you can learn anything about her, you're more likely to get her to say yes.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKmBJITtSmAFpMOU0oPUurq4f4Bg0H339UJvMhrMnBPvLgsFfPbrGPvNmcN9M14G-J6UpwlXzdxKJ_ZL6CLSOQptYZEb1SMoTcrjjtw0MvMhJDMA_2r5IQx8UWrl3Szkjl9YcSaXdVJfG-/s1600/goals.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKmBJITtSmAFpMOU0oPUurq4f4Bg0H339UJvMhrMnBPvLgsFfPbrGPvNmcN9M14G-J6UpwlXzdxKJ_ZL6CLSOQptYZEb1SMoTcrjjtw0MvMhJDMA_2r5IQx8UWrl3Szkjl9YcSaXdVJfG-/s400/goals.jpg" width="400" /></a></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><span style="color: #353535;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Your chances in achieving anything improve dramatically when you've done your homework and even laid some groundwork. </span></span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">To accomplish goals in life requires (for most of us) diligence, consistency, hard work and maybe even a little luck -- ok, a LOT of luck.</span><br />
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<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">If you're not where you want to be at this point in your career, your life, your fitness (insert goal here), it's time to ask yourself, "Have I taken the steps needed to get me from point A to point G?" And be <i>honest</i> with yourself. If you haven't been doing the work, how can you honestly expect to achieve results? </span><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">Once you've admitted to yourself that you've been a slacker, it's time to do some work.</span><br />
<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<b><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">Make a list</span></b><br />
<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">Start with one goal and work backwards. What will it take to get there? Break it down into as many smaller steps as you can - and be specific. For example, if you want to get ripped, you can't just write "eat better and exercise." The details matter. Here's an example of a specific step you can take that will help you shed body fat: "Cut out gluten and eat 1.5g protein per lb of lean body mass each day." See? Specific. Here are some more steps that will help you on your way: Train heavy splits 3x's a week. HIIT sprint intervals three times a week."</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">See what I mean?</span><br />
<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"></span><span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;"><b>Next, accomplish one little goal at a time</b>. </span><br />
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<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">In this example, just cutting out gluten could be the first step. Once you've mastered that, move on to increasing protein. You get the picture. </span><br />
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<span class="Apple-style-span" style="color: #353535; font-family: 'Trebuchet MS', sans-serif;">It's great to have big goals and even bigger dreams - but without an action plan, they will remain eternally out of reach. By breaking them down into smaller, more achievable goals, you will find that reaching your destination is literally as easy as 1-2-3 (4-5-6-7-8...)</span><br />
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Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com1tag:blogger.com,1999:blog-7440122624836762288.post-2906743559825892282012-12-31T09:16:00.002-05:002012-12-31T09:21:17.777-05:00A Toast to New Beginnings<div class="separator" style="clear: both; text-align: center;">
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The 950' vertical climb at Jamaica's Dunns River Falls was </div>
<div style="text-align: center;">
a piece of cake for this 40-something.</div>
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I have always considered myself an athlete. I was a three-sport child excelling in basketball, softball and soccer. I dabbled in track & field and spent many afternoons scrambling up trees or playing football with my big brother or my bff.<br />
<br />
As an adult, distracted by marriage and motherhood, I floundered sport-less for nearly a decade until I discovered surfing at age 30. Still, despite traveling often in pursuit of perfect waves, I wasn't particularly strong or healthy. I was skinny fat, unable to complete a single unassisted pull-up or chin-up and had no idea what a deadlift even was. Almost exactly two years ago, I made a discovery that would change my life forever and start me on a new path of self-discovery that continues to teach me new lessons almost daily.<br />
<br />
It was Martin Berkhan's <a href="http://www.leangains.com/" target="_blank">Leangains</a> website. I couldn't tell if it was a diet or a training regimen - or a little of both? Here was a way to lose fat, gain a tremendous amount of strength all while enjoying substantial meals consisting of many of the foods traditionally considered taboo in the fitness world. Was this the holy grail of fitness? The answer to that, for me anyway, was yes...and no.<br />
<br />
While Martin outlines quite specifically the do's and don'ts of the Leangains way - required daily intermittent fasting, large meals, carb cycling, refeed days and heavy training - I've come to two realizations:<br />
<br />
1. These are guidelines and the specifics will vary from individual to individual; and<br />
2. Like all other training/diet protocols out there, Leangains is also subject to continued evolution as more information and science becomes available.<br />
<br />
Though the specifics of weights and reps and permitted foods and fasting times may vary from person to person, what will not vary is the fact that Leangains is a mindset.<br />
<br />
People are tired of dieting. We don't want to eat mini-meals all damned day. Most of us don't have three hours a day to spend working out. And when there's a special event, we want to enjoy our grandma's homemade pie or mom's famous sour-cream whipped potatoes without guilt.<br />
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We're also not aspiring Olympians or professional athletes. We're normal people, subject to the rampages of age and we want to be able to get out of a chair with ease when we're 80. We want to have the energy to play with our kids and grandkids. When we are able to take a vacation, we'd like to be able to walk, run and play when we reach our destination of choice. We want to be able to bend, stretch, lift, jump and get through our daily lives without physical limitations. I can honestly say, as I hit the 40th year of my life a couple of weeks ago, that I will always, in one way or another, follow the Leangains mindset because it will allow me to enjoy all of the above and so much more as I take on the next 40 years of my life.<br />
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Sometimes it's important to remember life is simply </div>
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meant to be lived.</div>
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As 2013 quickly approaches I have to remind myself that I have only just started on the road to a lifetime of better health and fitness. While I do not yet have that coveted 6-pack, I have come to the realization that I am stronger than I was at 20. I am confident, healthy, energetic and I am ready to run, jump, leap, bound, swing and surf my way through this safari called life.<br />
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The term "Holy Grail" signifies the end-all-be-all of any desire, ambition or goal. In essence; the finish line. While Leangains has changed my life forever, I have come to realize that it was not the finish line at all - in fact, it was just the beginning.<br />
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Here's to a happy, healthy, blessed New Year of new beginnings for us all!Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-14429208187713172132012-12-29T19:25:00.002-05:002012-12-29T19:26:19.388-05:00The Benefits of Occasional Gluttony<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpuBpY0Su1qgc5OqfwoF5kTp5_BK-tWN4v-HGL5NSKSGl0gE0l5cZFM8NKtk2gh1swqSbOPLpMipHyNxLb8Zb_oH-DC2uQIIVg5QKUN3vXM4SBwHQSP2s10pM8vBjh3b9cbnS8yshwijhc/s1600/guineapiggames.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="206" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpuBpY0Su1qgc5OqfwoF5kTp5_BK-tWN4v-HGL5NSKSGl0gE0l5cZFM8NKtk2gh1swqSbOPLpMipHyNxLb8Zb_oH-DC2uQIIVg5QKUN3vXM4SBwHQSP2s10pM8vBjh3b9cbnS8yshwijhc/s320/guineapiggames.jpg" width="320" /></a></div>
I know I just posted yesterday, and don't get used to daily postings from me either, but<br />
<br />
<b><span class="Apple-style-span" style="font-size: large;">"<<<<<" This is how this is how I felt today in the gym.</span></b><br />
<br />
I think my 9-10 days off for vacation were just what I needed to recharge because I just couldn't get tired during my workout. I started with 10 1-minute sprint intervals / 2 min rest and followed with flat bench. I had recently been struggling with my bench because I stopped doing it regularly, but it still felt pretty light after 5 sets of 6-8 reps as I continued increasing the weight.<br />
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After bench, I did 12 bodyweight neutral-grip chin ups for the hell of it and they were easy - and I'm about 5 lbs heavier than I was pre-vacay. Go figure! Must have been all of that good food in New Orleans and on my cruise coupled with tons of R&R because I've been low carb since I got back five days ago and I feel amazing.<br />
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So I wanted to post to remind you all that rest and a bit of a refeed can be a GOOD thing. Don't be hard on yourself for your holiday indulgences. Think of them as a critical refueling to enable you to kick up your intensity as we head into 2013. As long as you're not a glutton often, you may find you're feeling stronger than ever when you get back on track.<br />
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Happy pre-New Year everyone!<br />
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<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-35968320223780856032012-12-28T08:05:00.001-05:002012-12-29T19:02:03.752-05:00One Habit at a Time<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6QLnwC8DYnIodP5tFzHyFzAH9omEv01C76A1oFZflVE00zkJD8fBpuHXpH-FPNFPPM2F-ycjUbPt1Mj-KVniXLVY5HaKZ86e9775cBf36KW2QMB4NiwlR5CaQRu8eACtlTZ7oL1m7VVAA/s1600/holiday+eating.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg6QLnwC8DYnIodP5tFzHyFzAH9omEv01C76A1oFZflVE00zkJD8fBpuHXpH-FPNFPPM2F-ycjUbPt1Mj-KVniXLVY5HaKZ86e9775cBf36KW2QMB4NiwlR5CaQRu8eACtlTZ7oL1m7VVAA/s320/holiday+eating.png" width="320" /></a></div>
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One of my FB friends posted this photo the other day and it got me thinking about daily habits. <iframe bordercolor="#000000" frameborder="0" height="0" hspace="0" marginheight="0" marginwidth="0" scrolling="no" src="http://ad.doubleclick.net/adi/N7433.148119.BLOGGEREN/B6695452.261;sz=180x150;ord=[timestamp]?;lid=41000613802463717;pid=15221;usg=AFHzDLsGOXnOPPmZzjR-gUVKKVrt_N12Hg;adurl=http%253A%252F%252Fwww.campmor.com%252Finov-8-f-lite-230-crossfit-shoe-women-39-s.shtml;pubid=608898;price=%24109.98;title=Inov-8+F-Lite+230+Cros...;merc=Campmor;imgsrc=http%3A%2F%2Fwww.campmor.com%2Fwcsstore%2FCampmor%2Fstatic%2Fimages%2Ffootwear%2F15221.jpg;width=78;height=85" style="background-position: 0px 0px; display: none !important; opacity: 0 !important; visibility: hidden !important;" vspace="0" width="0"></iframe>We all have dozens of habits that have been ingrained in us over the years; some good - rising early each day and making the bed, brushing our teeth, showering (optional but highly recommended), getting dressed (not optional), eating our veggies, etc. And there are the not so good habits: not getting enough sleep - which ultimately leads to bad habit #2, hitting snooze six times before getting out of bed, not returning phone calls or emails, arriving late to work, etc.<br />
<br />
In addition to the daily habits related to our personal hygiene and grooming, what we put in our bodies every day and how much we move are also habits. Do you grab a muffin or donut on your way out the door in the morning or do you chug down a protein shake? Do you pack a healthy lunch or hit the drive thru at lunch? Do you opt for a cheap sugar rush from the vending machine when your energy wanes at 3 pm, or do you grab a handful of nuts and a piece of fruit to munch on?<br />
<br />
Each of these things is a habit. Many, many, MANY of us currently have or have had in the past some terrible habits - including me. But I'm here to tell you that habits can be changed.<br />
<br />
Make a list of what you would consider your bad habits. <iframe bordercolor="#000000" frameborder="0" height="0" hspace="0" marginheight="0" marginwidth="0" scrolling="no" src="http://ad.doubleclick.net/adi/N7433.148119.BLOGGEREN/B6534879.1808;sz=180x150;ord=[timestamp]?;lid=41000613802463511;pid=1158886;usg=AFHzDLu357b9LgwIPfw2YvPi0QKDQeWvIA;adurl=http%253A%252F%252Fwww.kohls.com%252Fupgrade%252Fwebstore%252Fproduct_page.jsp%253FPRODUCT%25253C%25253Eprd_id%253D845524892996468%2526pfx%253Dpfx_shopcompare%2526cid%253Dshopping3;pubid=608898;price=%2445.45;title=Timex+Health+Touch+Gra...;merc=Kohl%27s;imgsrc=http%3A%2F%2Fmedia.kohls.com.edgesuite.net%2Fis%2Fimage%2Fkohls%2F1158886%3Fwid%3D500%26hei%3D500%26op_sharpen%3D1;width=85;height=85" style="background-position: 0px 0px; display: none !important; opacity: 0 !important; visibility: hidden !important;" vspace="0" width="0"></iframe><iframe bordercolor="#000000" frameborder="0" height="0" hspace="0" marginheight="0" marginwidth="0" scrolling="no" src="http://ad.doubleclick.net/adi/N7433.148119.BLOGGEREN/B6533658.304;sz=180x150;ord=[timestamp]?;lid=41000613802463918;pid=57829;usg=AFHzDLtJ4YBSnNjao_3CMKhE0VNJpNjwUQ;adurl=http%253A%252F%252Fwww.abt.com%252Fproduct%252F57829%252FLife-Fitness-TKC000X0104.html;pubid=608898;price=%24772.00;title=Life+Fitness+Cross+Tra...;merc=Abt+Electronics+%26+Appliances;imgsrc=http%3A%2F%2Fcontent.abt.com%2Fmedia%2Fimages%2Fproducts%2FBDP_Images%2Fbig_TKCT000X0103.jpg;width=85;height=85" style="background-position: 0px 0px; display: none !important; opacity: 0 !important; visibility: hidden !important;" vspace="0" width="0"></iframe>Here's my old list:<br />
<br />
Never make the bed in the morning<br />
Eat too many crunchy, salty snacks<br />
Drink wine every night<br />
<b>Not focused in the gym and not consistent with exercise</b><br />
Don't drink much water<br />
Don't take fish oil<br />
Watch WAY too much TV<br />
<br />
I'm not sure when I started changing each individual habit, but I'm happy to say that I have changed every one of these habits for the better. Except for the making the bed one, I believe all the others changed when I started #1 Intermittent Fasting and #2 Lifting heavy weights on a consistent basis. I think it's amazing how many good habits trickle down from just one or two core habits. The more I focus on what I'm eating and when I'm eating it and how I'm training, the more I want the rest of my daily habits to support these efforts such as drinking more water, taking daily fish oil and natural supplements, watching less TV, and staying away from the snacks and the booze (for the most part).<br />
<br />
If you have bad habits you'd like to work on, and let's be honest, you do; I suggest writing them down and choosing one or two core habits to focus on. As you get better and better at those, you may be surprised to find that other not-so-awesome habits start changing too.<br />
<br />
One habit at a time, one day at a time, you can change.<br />
<br />
<br />
<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-49793178297659765512012-12-06T15:32:00.002-05:002012-12-28T09:59:52.069-05:00Life, training, going carb-less and my love affair with Gummy BearsIt's been too long since my last post and, while I have a myriad of excuses, I'm not going to list them here. For all intensive purposes, I'm back.<br />
<br />
What's going on in my life? Hmmmm. Lots actually. I'm still training, but have mixed things up to include some Kettelbell / bodyweight circuit type stuff as well as some heavy days with my old friends, The Big 3. As for diet, I still IF anywhere from 14-16 hours a day. It's just a habit now. I'm also taking a dip in the Carb Nite pool. For those of you not familiar with Carb Nite, it's a power diet protocol developed by a really smart dude - John Kiefer, known simply as "Kiefer." Seriously, the guy's a physicist and he's got a smokin' bod to boot. But his chiseled abs weren't handed to him. They've been sculpted by the years of trial-and-error that led to Carb Nite and his other gaining protocol, Carb Backloading.<br />
<br />
For Carb Nite, you start with a 9.5 day ultra-low carb period where you eat literally as close to zero carbs as you can (not including fiber) along with protein and lots of fat. On the eve of the 10th day you indulge in high glycemic foods to cause a rapid insulin spike which causes all kinds of cool things to happen to your hormones and metabolism - not the least of which causes the annihilation of fat cells. After a 6-8 hour carb up period, you go back to ultra-low carb for anywhere from 5-7 days with at least one mandatory carb refeed weekly.<br />
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It's actually quite easy to eat this way. Once the brain fog and fatigue of Day 5 passed, I felt pretty good. I made it the entire prep period on basically no carbs and was rewarded with a fat free froyo sundae with banana and caramel syrup, a handful of Gummy Bears, three Rice Krispy treats, a half of a Domino's deep dish pizza and Oreos with a glass of milk before bed. Guess what, I woke up only 1 lb heavier and that's pretty much all water and whatever food was still in my system at the time. If you want to get the low down on Carb Nite, check out Kiefer's site, <a href="http://www.dangerouslyhardcore.com/">www.dangerouslyhardcore.com</a>.<br />
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I'm also job hunting, which sucks. But, on the flip side, my boyfriend and I are leaving for a much needed vacation in about a week. I. Can't. Wait.<br />
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<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-57358893067979023572012-07-07T16:17:00.002-04:002012-07-07T16:17:23.681-04:00A Simple Question<div class="separator" style="clear: both; text-align: center;">
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I was recently going through some Precision Nutrition materials when I was struck by one of the most profound questions I have yet to consider. </div>
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<span class="Apple-style-span"><i style="font-size: x-large; font-weight: bold;">Do your behaviors match your goals?</i> </span></div>
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<span class="Apple-style-span">Such a simple idea, really. If you want to be strong, fit and healthy, then 90% of the decisions you make every day should in fact reinforce these goals. I know this isn't rocket science, but I think in the frenzy to calculate calories, the appropriate macro-composition of your diet, get to the gym on a regular basis all the while devouring pages and pages of fitness blogs and websites, we almost lose sight of this simple fact.</span></div>
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<span class="Apple-style-span">If you want to find your abs (I know I do), all you have to do is ask yourself, every day, "What am I going to do that will get me closer to my goal?"</span></div>
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<span class="Apple-style-span">For me this has meant less sitting on the couch and more walking my dog, riding my bike, surfing and training. It also means that, before I eat, I ask myself if what I am about to consume is going to fuel my progress, stall it or, even worse, set it back? </span></div>
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<span class="Apple-style-span">Since life is meant to be lived, there is room for flexibility in this mindset for special occasions, diet breaks, and the ups and downs of life. I've found, however, that keeping this question in mind keeps me on the right track 90% of the time and I can live with that.</span></div>
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If you want to look like this....<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB5UBW5zky9GNwSSFkGC8RFMvbNUp83JoYEUXLW0tORZnN26YWXcxxIB5uEbF96ZxnEhzohVSzrnFu2ba6LrzyaRIi2I4eYilSEfX-BBuHENhrO7fMFLluVWrlX2FxtH0VgOIB3XuTR5b0/s1600/coucn+2.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiB5UBW5zky9GNwSSFkGC8RFMvbNUp83JoYEUXLW0tORZnN26YWXcxxIB5uEbF96ZxnEhzohVSzrnFu2ba6LrzyaRIi2I4eYilSEfX-BBuHENhrO7fMFLluVWrlX2FxtH0VgOIB3XuTR5b0/s1600/coucn+2.jpeg" /></a></div>
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Then by all means, carry on.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Yw5yDCmCYt6UL7JuRJzzCoFIsiOu8Htt3PgM2lwPGLY28Tuos89cZ-ZweoXUIGIIHLxJR4O3kMjfPlmr3N8WOt8xpvMXDnW5c2RVW-jRqwgsGpU9c6S2fss8wdvx_Q2kAaSWQrSxfMw6/s1600/couch-4.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="195" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh1Yw5yDCmCYt6UL7JuRJzzCoFIsiOu8Htt3PgM2lwPGLY28Tuos89cZ-ZweoXUIGIIHLxJR4O3kMjfPlmr3N8WOt8xpvMXDnW5c2RVW-jRqwgsGpU9c6S2fss8wdvx_Q2kAaSWQrSxfMw6/s320/couch-4.jpg" width="320" /></a></div>
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But if you want to look like this...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbQPDnkK71-lQ1vG_Nkp6WL2f44CBvpd5_ns1jbM8BYS8kE_BltRjPT-aaKQYb6rkP2GPcvr4EqpDsNxRVCcWD8jvaPEdfrFfvjiueCHk5FtR9_6NYE_c1DGVsMRhRjnREo5xnDmQ4j19q/s1600/good+2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="212" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgbQPDnkK71-lQ1vG_Nkp6WL2f44CBvpd5_ns1jbM8BYS8kE_BltRjPT-aaKQYb6rkP2GPcvr4EqpDsNxRVCcWD8jvaPEdfrFfvjiueCHk5FtR9_6NYE_c1DGVsMRhRjnREo5xnDmQ4j19q/s320/good+2.jpg" width="320" /></a></div>
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Or this...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBOFoq81UKl-DhTq7RKWDkMU4-F5RSxELZ_v-c5hsQ69a3p3TTP9S4fY_JZ8FAIjcfCDylYeS35nc-vYzbdxn0edkkgR58zadUeqFPtO-kiEXPN2R5TqSjw8HmuXfP03CDz0TT-Tntq71V/s1600/good.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="180" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgBOFoq81UKl-DhTq7RKWDkMU4-F5RSxELZ_v-c5hsQ69a3p3TTP9S4fY_JZ8FAIjcfCDylYeS35nc-vYzbdxn0edkkgR58zadUeqFPtO-kiEXPN2R5TqSjw8HmuXfP03CDz0TT-Tntq71V/s320/good.jpg" width="320" /></a></div>
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Then what are you doing sitting in front of a computer? Get outside and get moving!</div>
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<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-79814786029433255912012-06-12T19:09:00.000-04:002012-06-12T19:09:57.376-04:00Early Summer Update<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBYxoureAlPxZEjrezM6c90XhYRJXKyp9XlK8YnEqbdBE6NS8HLogacv2F3IvVyhwOndie2xOgy9YQw-HpYgevFAEpsSVufW3S9QVSYDajaa1wJSzUY83HQYiUaCWixson-OE27qfJ05Fh/s1600/DSCN0126.JPG" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBYxoureAlPxZEjrezM6c90XhYRJXKyp9XlK8YnEqbdBE6NS8HLogacv2F3IvVyhwOndie2xOgy9YQw-HpYgevFAEpsSVufW3S9QVSYDajaa1wJSzUY83HQYiUaCWixson-OE27qfJ05Fh/s200/DSCN0126.JPG" width="200" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">An innocent bystander in my search <br />for Tarpon in the Florida Keys!</td></tr>
</tbody></table>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I know, it's been forever since I updated. It's been a busy couple of months. As some of you already know, my boyfriend's colorectal cancer returned in April - I probably found out right after my last post, hence the hiatus. He had surgery to remove 20% of his liver in early June (will regenerate) and spent the rest of the month recovering. Just as he was feeling better from the surgery, he started chemo and an IV infusion of a protein-based medication. </span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Naturally, as we were preparing for our vacation to Key West (planned pre-recurrence), he broke out in a horrible rash that only got worse and worse while we were away. Now we're home and he's healing. The trip is over and my fall from the training wagon has come to an end.</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">My IF lifestyle has been so good for me that my endocrinologist lowered my Synthroid dose twice last year. I had actually become clinically hyperactive b/c my body was using my meds so much more efficiently (or something like that). For anyone new reading this, I had a total thyroidectomy in 1999 due to papillary carcinoma. I require daily synthetic hormone replacement. For 13 years my dose did not waver. As I said above, since I started IF, the doc had to lower it twice to get me back on track. The good news? Less meds are always better if you ask me. The bad news? I went from 113 lbs at the height of my hot flashes and heart palpitations to 123 lbs post vacation. My metabolism must be in the dirt and I can't shake this tummy. It's making me crazy.</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">The <a href="https://www.facebook.com/groups/fiercefitfearless/" target="_blank">Fierce Fit Fearless Facebook group</a> is at 2,250 members and going strong and we just wrapped up our first group challenge - the 30-Day Consistency Counts challenge. 97 participants joined in and many learned to leave well enough alone and practice PATIENCE with their macros and training. Those who adhered lost inches, pants sizes and some weight - in just one month. We're announcing a new challenge this weekend so stay tuned!</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I also started an <a href="https://www.facebook.com/FierceFitFearless" target="_blank">FFF Fan page</a> that is open to everyone. So if you're of the male persuasion and have been wondering what all the FFF hulabaloo is about, please 'Like' us and join in the conversation. We'd love to have you!</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Well, that's all for now. Now that things are settling down, I'll be updating this more regularly.</span><br />
<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com0tag:blogger.com,1999:blog-7440122624836762288.post-3537929577923001242012-04-26T09:08:00.000-04:002012-04-26T09:08:57.777-04:00Mirror, Mirror...tell me the truth<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiH6GrTHljHgisk9re5oPztTb3hYIhd4Ra4QPJKhJrdF34Ui5LU3QHAAg1dKcGYvES8Ro0JZct_5zp3iMTXI0ox_KwG8DLcLKRXVITYBoqNHGi-tgE6xT-n5y6Rgu516rE0axdi-w0CJkH/s1600/8+-+Aug+19+side.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjiH6GrTHljHgisk9re5oPztTb3hYIhd4Ra4QPJKhJrdF34Ui5LU3QHAAg1dKcGYvES8Ro0JZct_5zp3iMTXI0ox_KwG8DLcLKRXVITYBoqNHGi-tgE6xT-n5y6Rgu516rE0axdi-w0CJkH/s200/8+-+Aug+19+side.jpg" width="168" /><span class="Apple-style-span" style="-webkit-text-decorations-in-effect: none; color: black;"></span></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIas4rTtSCJI9NcJgM1g-5OAuSXjsOIddlXkq8FeK5k_BPLiE38ZOJv7WYuBBnH5rE-b-cEUONCRWkbWh70AxcRXlqYbow-dncfcAIKzCTVqMeXaIJq036lPF6_N_7mOGevdOL5OAGbp36/s1600/photo-3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIas4rTtSCJI9NcJgM1g-5OAuSXjsOIddlXkq8FeK5k_BPLiE38ZOJv7WYuBBnH5rE-b-cEUONCRWkbWh70AxcRXlqYbow-dncfcAIKzCTVqMeXaIJq036lPF6_N_7mOGevdOL5OAGbp36/s200/photo-3.JPG" width="163" /></a></div>
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Weight is just a number. Read more on the <a href="http://fiercefitfearless.blogspot.com/" target="_blank">FFF blog page</a>.Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com2tag:blogger.com,1999:blog-7440122624836762288.post-65147839054430965182012-03-29T14:35:00.001-04:002012-03-29T14:37:51.582-04:00I may never eat ice cream again<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMAiQb-47B7KErkY5fH1MgDNa8eedlQPB8GCU3t3wWxCByn0Apc4GRTBn8QD3jSfb0i4aM-2yWXao9KC6snqrtR8QT_CCcSk81RFDhBcpZ4qcMDG6MR1mJdof4s8LuqxK119bD1kSuTfnm/s1600/cottage+ice+cream.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMAiQb-47B7KErkY5fH1MgDNa8eedlQPB8GCU3t3wWxCByn0Apc4GRTBn8QD3jSfb0i4aM-2yWXao9KC6snqrtR8QT_CCcSk81RFDhBcpZ4qcMDG6MR1mJdof4s8LuqxK119bD1kSuTfnm/s320/cottage+ice+cream.jpg" width="320" /></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">What looks like ice cream and tastes like ice cream, but has 12g protein, 19g carbs, a paltry 2.5g fat and just 150 calories packed in a 1.5-cup serving? It's not frozen yogurt, it's not fat free ice cream and it's not sugar free ice cream.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">What you see in the above photo is my newest creation and the clear front runner for my evening dessert choice for the foreseeable future. Meet Strawberry Cottage Delight. </span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">To whip up your own bowl of this delectable must-try, you will need the following:</span><br />
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<li><span style="font-family: 'Trebuchet MS', sans-serif;">1/2 cup 2% lowfat cottage cheese</span></li>
<li><span style="font-family: 'Trebuchet MS', sans-serif;">~1cup or 5-6 large frozen strawberries - no syrup, chopped (could prolly sub other chunky frozen fruits)</span></li>
<li><span style="font-family: 'Trebuchet MS', sans-serif;">1/2 - 1 tsp Truvia or your favorite zero-calorie sweetener to taste</span></li>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Add all ingredients to a food processor and puree until it reaches your desired consistency. I personally enjoy some strawberry chunks in mine. I plan on experimenting with canned coconut milk, bananas and nut butters in my next attempts. </span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">In comparison, an identical portion of Haagen-Dazs strawberry ice cream will cost you 675 calories packed with 57.5g carbs, 40g fat, and 10 grams of protein.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">If you try this, let me know how it turns out!</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">Enjoy!</span><br />
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<br />Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com3tag:blogger.com,1999:blog-7440122624836762288.post-77488296479506662232012-02-16T15:21:00.006-05:002012-02-17T11:42:49.286-05:00The F-Word<br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b><span style="font-size: large;">Fresh fruit will not make you fat.</span></b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">I don't know about you, but my favorite part of any food store is the produce department. I love the rainbow of colors, shapes and sizes on display. The playful misting of the lettuces, the exotic vegetables I've never heard of from parts of the world I've only read about. I can't imagine anyone getting fat by eating a variety of any combination of the foods you find here. So why do people think fruit will make them fat?</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>It's the F-Word - Fructose</b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Fructose, or fruit sugar, is a simple monosaccharide and one </span><span style="font-family: 'Trebuchet MS', sans-serif;">of three dietary monosaccharides, along with glucose and galactose, that are absorbed directly into the bloodstream during digestion. Unlike glucose which can be immediately available to the muscles, however, fructose must first be processed in the liver, giving it the lowest glycemic index of all sugars.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">Naturally, fructose is fou</span><span style="font-family: 'Trebuchet MS', sans-serif;">nd in fruit, many plants and some vegetables, but not in very high concentrations. Fructose is very sweet - perhaps the sweetest of all natural sugars. That's why an orange can taste amazing with just 2.25g fructose per 100g of fruit. </span><span style="font-family: 'Trebuchet MS', sans-serif;">To think you can get fat from eating fresh fruit is just absurd.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>Beware of Dried Fruit</b></span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ul-nfAcwTGYIWGh2bD5zmbFE5zGWM3QZ6CGl6yIh8zUnv4LjOrl6IBVhHKKR2Yz8Tbw_DFTs0grjPzoGuJqDrF9Er8WvoGYMJJnl3RCbSBFLKpD3bQXgXPuAnTIhRwBiOm3ZWwLdZD-1/s1600/dried+fruit.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="155" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg1ul-nfAcwTGYIWGh2bD5zmbFE5zGWM3QZ6CGl6yIh8zUnv4LjOrl6IBVhHKKR2Yz8Tbw_DFTs0grjPzoGuJqDrF9Er8WvoGYMJJnl3RCbSBFLKpD3bQXgXPuAnTIhRwBiOm3ZWwLdZD-1/s200/dried+fruit.jpg" width="200" /></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">All fruit is not alike. While I LOVE the chewy bundles of natural sugar called dates, they top the list of sugary fruits weighing in at 73g of total sugar per 100g of fruit - about half of which is fructose. Raisins, Craisins and all other manner of dried fruit also pack a </span><span style="font-family: 'Trebuchet MS', sans-serif;">wallop</span><span style="font-family: 'Trebuchet MS', sans-serif;"> in the sugar department, so tread lightly here.</span><br />
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<b style="font-family: 'Trebuchet MS', sans-serif;">Why the bad rap?</b><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">If getting fat from fresh fruit is impossible, then why has fructose been villainized?</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">In short, I like to blame modern chemistry. </span><span style="font-family: 'Trebuchet MS', sans-serif;">Commercially, fructose is usually derived from sugar cane, sugar beets and corn and can be found in high concentrations in all manner of food products from baked goods and condiments to juice boxes and soda. </span><span style="font-family: 'Trebuchet MS', sans-serif;">Fructose in its most natural form comes complete with tons of water, fiber and various </span><span style="font-family: 'Trebuchet MS', sans-serif;">micro nutrients making it hard as hell to overeat.</span><span style="font-family: 'Trebuchet MS', sans-serif;"> When it's separated from the mother ship and processed into a syrup and poured into a can, the concentration that humans can consume quickly and easily shoots to the moon - and back!</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;"><b>You would have to eat 13 oranges to get the same amount of fructose found in ONE 20 oz. non-diet soda.</b></span></span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>Which do you think will make you feel full?</b></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><span style="font-size: large;"> </span></span><span style="font-family: 'Trebuchet MS', sans-serif;">Are you beginning to see the problem? Now, add increased fructose consumption to the fact that this sweetest-of-sweet has been shown in studies to suppress Leptin - the hormone that tells our body that we're not hungry. High leptin = low appetite and vice-versa. </span><span style="font-family: 'Trebuchet MS', sans-serif; line-height: 20px;">At the same time, it raises levels of Ghrelin, a hormone that stimulates hunger. The result? Feeling hungrier; eating more.</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Ever eat a brownie or drink a Coke and want another...and another...and another? Does the same thing happen when you eat apples? No, of course not.</span><br />
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<b style="font-family: 'Trebuchet MS', sans-serif;">Fruit is Berry Friendly</b></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqOTxMD6Fd4KYgaHx-hYzt2k4ysVYVbBS_BJ955qjdIewD6GUc1uJ0gpDBqJ_BRe8w6g1xW8rnMn8WKnXv0zr87lJKhzscD878F8pcDfBDBfsm3opHTM9hhL5vWDfqDWLVeI4lK_aG1A7q/s1600/strawberry.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqOTxMD6Fd4KYgaHx-hYzt2k4ysVYVbBS_BJ955qjdIewD6GUc1uJ0gpDBqJ_BRe8w6g1xW8rnMn8WKnXv0zr87lJKhzscD878F8pcDfBDBfsm3opHTM9hhL5vWDfqDWLVeI4lK_aG1A7q/s200/strawberry.jpg" width="200" /></a></div>
<span style="font-family: 'Trebuchet MS', sans-serif;">I'd like to introduce you to your friendly neighborhood strawberry. Weighing in at approximately 5.3g sugar/100g of fruit, this little gem is 91% water. Binge all you want on strawberries. Unless they're coated in a pound of chocolate, they will not make you fat.</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">So set your fear of fresh fruit aside and indulge. Grab a kiwi, a pile of berries, even a banana *gasp* and EAT. Not only will you satisfy your sweet tooth, you will be loading up your body with vitamins, minerals and fiber to keep your motor revving. </span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><i>Disclaimer: If you're eating like a pig and consuming more calories than you are using in a day, you will gain weight over time.</i></span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;"><b>QUICK FRUIT LIST- </b></span><span style="font-family: 'Trebuchet MS', sans-serif;"><b>Fructose per 100 grams</b></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">Eat from the bottom up on this list and you can't go wrong</span><br />
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<span style="font-family: 'Trebuchet MS', sans-serif;">1. Dates, 32 grams/32%</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">2. Raisins, 29.7 grams/27.9%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">3. Figs, 22.9 grams/22.9%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">4. Prunes, 12.5 grams/12.5%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">5. Grapes, 8.13 grams/8.13%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">6. Pears, 6.23 grams/6.23%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">7. Cherries, 6 grams/6%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">8. Apples, 5.9 grams/5.9%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">9. Persimmon, 5.56 grams/5.56%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">10. Blueberry, 4.97 grams/4.97%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">11. Bananas, 4.85 grams/4.85%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">12. Kiwi Fruit, 4.35 grams/4.35%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">13. Watermelon, 3.36 grams/3.36%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">14. Plums, 3.07 grams/3.07%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">16. Honeydew Melon, 2.96 grams/2.96%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">17. Grapefruit, 2.5 grams/2.5%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">18. Strawberry, 2.5 grams/2.5%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">19. Blackberry, 2.4 grams/2.4%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">20. Raspberry, 2.35 grams/2.35%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">21. Orange, 2.25 grams/2.25%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">22. Pineapple, 2.05 grams/2.05%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">23. Cantaloupe, 1.87 grams/1.87%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">24. Peach, 1.53 grams/1.53%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">25. Nectarine, 1.37 grams/1.37%<o:p></o:p></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">26. Apricot, 0.94 gram/0.94%</span><o:p></o:p></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">LINKS:</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://www.thefruitpages.com/contents.shtml" target="_blank">Fruit Nutrition Facts</a></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;"><a href="http://articles.latimes.com/2011/feb/10/news/la-heb-fructose-021011" target="_blank">The difference between fructose and glucose: it's not all in your mind</a></span><br />
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</div>Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com5tag:blogger.com,1999:blog-7440122624836762288.post-78664580312491373622012-02-10T11:09:00.000-05:002012-02-16T15:32:50.504-05:00The Most Important 'Muscle'Last night when I was finished my bench/pull-up/dip routine, I had some extra energy - and time. I hopped on the treadmill and just started walking. I like walking. Whether it's around the neighborhood with my dog or on a treadmill in the gym, I find that when I'm walking is pretty much the only time my mind is totally free to meander wherever it wants to. I started thinking...<br />
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Despite the fact that I'm fighting a cold and hadn't slept well in a day or two, I felt really, really great. I wanted to run or even maybe do some HIIT intervals to help ignite my fat burning furnace. But then the voice of my coach echoed in my head, "When on a cut, don't be stupid and do too much."<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUNToK-1hoAtsnZXqN3RIGLMaVKSoE2fmUM0iabF042bUdMO78bC5r6zOQK0yAQlCMZDKZx3VmFk00nFE0H3KCcUl0J6VFVIzy9iUe7Pi_qW_Tra0Ixx0pQ6D39mj8vtHUprvVmuvI_oc8/s1600/don't+be+stupid.jpg" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUNToK-1hoAtsnZXqN3RIGLMaVKSoE2fmUM0iabF042bUdMO78bC5r6zOQK0yAQlCMZDKZx3VmFk00nFE0H3KCcUl0J6VFVIzy9iUe7Pi_qW_Tra0Ixx0pQ6D39mj8vtHUprvVmuvI_oc8/s1600/don't+be+stupid.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My coach, <a href="http://www.rippedbody.jp/" target="_blank">Andy</a>.</td></tr>
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Well, maybe those weren't his exact words, but the general idea is spot on. Regardless of how good I feel or how impatient I'm getting with the snail's pace of fat loss I'm experiencing, too much training volume or intensity will only be counterproductive as it will impair my recovery and put added stress on my central nervous system (CNS). Hell, that stupid bench pyramid routine I did on Sunday is probably the reason this cold was able to take hold of me in the first place. Simply put, I did too much. I compromised my immune system. Now I'm paying the price in sniffles and swollen sinuses. Lesson learned.<br />
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While none of you would disagree that the "no" muscle is the most important muscle to exercise when dieting, you may not realize its effect on your training as well. Rest = Recovery. It's a simple equation, really. Contrary to popular opinion, we don't actually build muscle in the gym. No; the gym is where we tear it down. We push, pull, lift, strain, and do all manner of cruel things to our muscles when we train - none of which leaves room for simultaneous growth. We grow when we rest because then, and only then, is our body able to repair the damage we have done and respond to the added requirements by building the new bonds that result in lean tissue growth.<br />
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This is the same reason nutrient timing is so critical for optimal muscle growth. If you pig out before you train when your muscles are heavy with glucose, nutrients and calories that would be used for recovery and repair had they been consumed post workout basically go to waste - or worse, to you're waistline.<br />
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Exercise your "no" muscle as often as you can. Saying no to over training is as critical to your success as saying no to that cookie or brownie. (Unless it's a special occasion, of course!)<br />
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And keep walking. I did.Jennhttp://www.blogger.com/profile/07783765683555054629noreply@blogger.com2