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Monthly Archives: April 2015

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Emphasis on Body Image Has No Place in Fitness

Here we go again! The fiction of the “perfect” body, the eating disorders, the exercising disorders (yes, there is such a thing), and the body shaming that accompanies these things used to be relegated to the fashion and entertainment industries.  But now with celebrity trainers, weight-loss reality shows and toned muscles being photoshopped onto fashion models’ bodies in ads, the lines are being blurred between fitness and fashion-tainment.  This is a disturbing trend.

This week, online fitness expert Cassey Ho’s video response to cowardly body shamers was trending worldwide.  The short story is, after posting an innocent post-workout selfie, Ms Ho was treated to a string of vicious attacks on her appearance.  Here is the powerful, moving video Cassey Ho posted in response:

I can’t praise Ms Ho enough for responding so courageously and in exactly the right way.  But, my fear is the genie is already out of the bottle.  Because of the blurring lines between fitness and fashion-tainment and the ubiquitous nature of social media, there will continue to be people – whether out of ignorance, envy or just plain hate – who attempt to infiltrate and bastardize the fitness industry.

Fitness is about health and well-being.  It’s eating a well-balanced and nutritious diet, it’s exercising in all its forms most days a week, it’s having a balanced work-family-social life, it’s exercising the mind and soul as well as the body.  No one can look at someone’s body and determine his or her level of fitness.

But, I can look at someone’s behavior and determine whether or not it is a behavior that promotes fitness.  Under-eating is as unfit as over-eating.  Extreme exercising is as unfit as being sedentary.  That people would believe otherwise is frightening.  Even more frightening is people believing that Victoria’s Secret models actually have six-pack abs.

Cassey Ho has given us visual proof of how easy it is to photoshop a body to look however you want it to look.  In the process she is reminding us what fitness is and what it is not.  Educating the ignorant is one of the toughest jobs there is.  But this girl clearly doesn’t shy away from a tough job or a worthy fight.

I’m with you, Cassey!

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Cruel Winter = Cruel Spring

It was a long, frigid, snowy winter for much of the U.S. this year. Nowhere is this more true than the Northeast, where I live.  I belong to a Facebook group (Team #SomeNerve) made up of amateur athletes, mostly local, who are training for bike races, half-marathons, triathlons and the like or are just trying to get back into a biking or running routine after many years away from activity.  We all happen to be, shall we say, more mature – average age is probably somewhere in the 40 range.

Well, it was a difficult winter for even the most dedicated cyclists and runners.  Tough to keep a training routine through feet of snow and temps in the single digits.  But, those race dates don’t get postponed just because Mother Nature forced us indoors for long stretches.

The good news is spring has finally sprung and people are out, trying to reach peak training in time for their races.  But here’s what my fellow team members are learning – even if you dutifully moved your workouts indoors to a tedious machine, you weren’t really training as much or as hard as you would have outdoors.  Plus, you have become unaccustomed to the type of conditions, and consequences of those conditions, that are unique to outdoor training.  And, soberingly, we didn’t get any younger over winter.  Common complaints: tight muscles and joints, severe cramping and achingly sore muscles post-workout.

This led to a series of Q&A back and forths between several team members and me, their resident personal trainer.  Here are the highlights:

Question Summary: What do I do to alleviate sore, tight and weak muscles?

Answer: One of the things most often overlooked in training is strength and flexibility conditioning. Those who compete in races, whether running, cycling or swimming, are all too familiar with the step-process of progressing distance/duration/intensity/speed in their respective disciplines.  But it’s just as important what you do to train when you’re not in your running shoes, on your bike or in the water.  Establishing a regular strength & stretch routine is important for performance improvements as well as to help prevent injury.  Also important, beginning and ending your rides, runs and swims with the proper type of muscle and joint work helps to loosen you up before getting into the meat of your workout and lessen post-workout soreness.

Establish a Strengthening & Stretching Routine: These are 30 minute strength & flexibility workouts, with links to video and written step-by-step instructions, that can be done anywhere, you don’t need a gym or any equipment.  Just click on your discipline to link to the workout:

Pre-Workout: Do not stretch prior to your workout. Exercise research has proven that static stretching before cardio activity has no benefit in terms of performance or pain and injury prevention. In fact, some studies have shown that static stretching muscles that aren’t warmed up could put the exerciser at higher risk of muscle strain. Instead of stretching, make sure you’re allowing for proper warm-up. Cycle, jog or swim at a leisurely pace for 2-10 minutes prior to your workout.  How long you warm-up is determined by what your body needs.  If it’s been a while, warm-up for longer.  If you just exercised the day before, you may need less time.  Ultimately, you are the best judge on any given day – listen to what your body is telling you in terms of warm-up.

Post-Workout: No matter how conditioned you are, it’s essential to stretch after every workout.  You can use the stretches in the above workout links.  Keep in mind that some post-workout muscle soreness is unavoidable if you have taken a long break from your workout routine.  But pre-workout warm-ups and post-workout stretching will lessen the discomfort.

Question Summary: I cycled indoors all winter long and thought I was ready for an outdoor ride.  Part-way through my first, long ride outdoors, I lost all energy and had leg cramps that were so severe, I fell off my bike.  I realized later, I had sweat a lot more than anticipated. How much should I hydrate and fuel before, during and after a long, outdoor ride?

Answer: Our bodies get accustomed and unaccustomed to conditions relatively quickly.  After cycling indoors for a few months, the change to a cooler environment and layered clothing was significant enough to cause a lot of perspiration without the rider realizing it.  We often automatically think we didn’t drink enough water when cramping occurs.  But we lose salt as well when we sweat.  It’s important to replenish both water and sodium when we exercise vigorously or for long periods of time.  Some rules of thumb for hydrating and fueling for endurance training:

Hydration: If you’ll be doing a long training session (over 1 hour) or will be training vigorously in a warm environment, weigh yourself after pre-workout hydration but before beginning exercise:

  • Pre-Workout: 2 hours prior to exercise: 17-20 oz
  • During Workout: 7-10 oz about every 20 minutes or more often in high heat. For endurance athletes or training at a very high level, particularly in warm conditions, I recommend a sports drink that contains sugar (not sugar substitute) and sodium.  Caveat: Because of the high sugar and sodium levels in these types of drinks, they are not appropriate for light to moderate training.  If the workout is less than an hour long and isn’t done in high heat, plain water is sufficient.
  • Post-Workout: Weigh in again and drink 16-24 oz for every pound lost during the workout.  Again, if the workout was particularly long and vigorous or done in hot conditions, sodium replenishment is also recommended.

Fueling: It is never recommended to workout on an empty stomach.  However, it’s important to fuel up while still allowing enough time to digest to avoid stomach distress.  Also important to avoid foods that are bulky or difficult to digest.

  • Pre-Workout: 1 hour before, consume low-fat complex carbohydrates.  Most of these also contain fiber.  Try to choose items that aren’t very high in fiber.  Whole grain breads, cereals and fruits are good choices.
  • During Workout: Unless your workout is extremely long it shouldn’t be necessary to consume solid foods, a sports drink should provide enough calories to get you through.  If, however, you will be exercising for several hours, energy bars are portable and easily digestible choices.
  • Post-Workout: Within 1 hour of completion, your body needs water, sodium, protein and some fats to begin the muscle re-building process.  High protein energy bars are good choices as well as traditional foods like nuts, chocolate milk (made with 2% or whole milk), other full-fat dairy products, eggs, fish and meats.  Continue to avoid very high fiber foods for a few hours.  Vigorous workouts can leave our digestive systems sensitive until our bodies have had some time to recover.

Spring doesn’t have to be as cruel as winter if you take a measured, pro-active approach to getting back out there in the great outdoors.  Happy trails!

Author’s Note: Always consult your physician before beginning any new exercise program.

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Fit&Happier Workout of the Month: Strength Training with Medicine Balls

Fit&Happier Workout of the Month defined:  These are 30 minute general fitness workouts designed to offer a complete and balanced approach to strength and cardiovascular training in the most efficient way possible.  Strength training workouts will each feature a different form of resistance, or load, so that you can choose the type of resistance based on equipment availability and your preference.  These will offer full-body strength training and muscle toning with base exercises appropriate for beginners and progressions for those more experienced in strength training.  Cardio workouts are designed to get the most calorie burn possible in the time allotted.  Combo workouts combine strength and cardio training into one, efficient, full-body, calorie-burning workout.  All workouts conclude with flexibility training as no workout is complete without it.  Click on the exercises to link to step-by-step written and video instructions provided by ACE Fitness.

 

Hard Sided

Hard Sided

Medicine Balls: Like free weights, medicine balls are a terrific, versatile tool for full-body strength training for general fitness.  Because they offer a slightly different lever experience and tactile sensation as compared to free weights, using a combination of free weights and medicine balls in one workout or switching between the two from one workout to the next helps to keep your strength training routine fresh and varied and offers a wider range of options in working all your muscle groups.  For women looking to build strength for boosted metabolism and fitness, as well as visibly tone muscles, a range of medicine balls and/or free weights from 3-10 lbs is sufficient.  These load amounts are readily available in the weight training area of most gyms.  If you want to do this workout at home, a total of 3 medicine balls is sufficient, such as 4lbs, 6lbs and 10lbs.  To do a combination of free weights and medicine balls, choose free weight pairs of 3lbs, 5lbs and 8lbs with a 4lbs medicine ball.

There are a number of medicine ball types available.  Each has unique training options.  Hard sided balls (pictured above) can roll and have a slight bounce when dropped on the floor.  This is the best choice for partner workouts and those training arm speed and power.  Soft-sided balls (pictured immediately below) are easier to grip and usually have a harder inner core that shifts as the ball is moved around in space.  This shifting center of gravity in the ball adds stability challenge to any exercise you do with the ball which strengthens the core.  Some hard sided balls also have handles on them (pictured further below).  Handled medicine balls are preferred if you’re using heavier weights (10+ lbs) because the handles provide more stability and safety.  The handles are also a nice feature if you decide you don’t want to purchase both free weights and medicine balls because the handles allow you the option of using it either like a traditional medicine ball or like a free weight.

 

Soft Sided

Soft Sided

Any type of medicine ball will work well with this workout.  Part of what I enjoy about working out with medicine balls is that I like the feel of it in my hands.  There’s something more comfortable about it compared to the more industrial-styled dumbbells.  I believe the reason is it harkens back to childhood and gives me a bit of a nostalgic feeling.  It’s why I recommend one should actually try each type out to see what feels best before buying.

 

Handled Medicine Ball

Handled Medicine Ball

Medicine Ball Strength & Flexibility Workout

Concept: Use medicine balls and gravity to strengthen the major muscle groups of the body.  Utilize the lowest weight possible to reach exhaustion, or maximum effort, between 10 and 16 repetitions.  If you can perform 16 or more repetitions with excellent form before reaching exhaustion, you should increase the weight amount.  If you lose form before the 10th repetition, you should decrease the weight amount.  Where noted, some exercises can also be progressed by switching from a seated to standing position or from a double leg to single leg stance.  Be sure you’ve mastered the base exercise before adopting the progression.  It’s likely the correct amount of load for you will be different from one exercise to the next.

Maximum effort or muscle exhaustion means you can’t perform another repetition of the exercise without losing form and/or engaging another muscle group.  An example being, when performing biceps curls, the biceps are targeted and the movement should be only elbow flexion and extension.  As one reaches her maximum effort-point of exhaustion, the biceps may begin to feel strained or “burn” and/or the individual may begin to swing or sway at the hips or torso, engaging hip or abdominal muscles instead of the biceps muscles.

Medicine ball exercises allow one to work opposing muscle groups by controlling the momentum of the movement against gravity.  This is accomplished by moving more slowly on the down phase of an exercise.  Using the biceps curl example from above: when you are lifting the free weight against gravity, you are isolating the biceps on the up/lifting phase.  Assume it takes a count of 2 to perform the curl movement.  If you lower the weight to the start position at a slower pace, as in a count of 3 or 4, you are resisting against gravity’s pull while lowering the weight, which isolates the triceps muscles on the down/lowering phase.

I recommend using a cushioned, no-slip surface to perform this workout, such as an exercise mat or open area of wall-to-wall carpeting.  Be sure to have enough unobstructed space around you to allow for full range of motion of arms and legs.  Perform this workout 1-3 times per week, allowing at least 48 hours before repeating this workout.

Warm-Up: 2-5 minutes high-knee marching, swinging opposing arms to shoulder height as you lift knees to hip height or any other form of light to moderate cardio movement you choose. The goal is to raise your heart rate slightly before working your muscles.

Strength Workout: Perform the following exercise circuit in succession with no rest between exercises:

  • Walking Lunge with Twists: 10-16 repetitions each side. Muscles worked: hip flexors, quads, hamstrings & obliques on the down & twist phase (count of 4 or 5); glutes & back on the up phase (count of 3). Progression: Lunge with Overhead Press: 10-16 repetitions each side. Progression also works the shoulders & back.
  • Overhead Triceps Extension: 10-16 repetitions. Grasp medicine ball between palms of both hands. Muscles worked: triceps on the up phase (count of 2); biceps on the down phase (count of 3 or 4)
  • Seated Trunk Rotations: 10-16 repetitions each side. Works lower back & abdominal muscles, especially the obliques. Progression: Standing Trunk Rotations: 10-16 repetitions each side
  • Squat: 10-16 repetitions. Hold medicine ball between hands in front of you at chest height. Muscles worked: core throughout all movements; hip flexors, quads, hamstrings & shins on down phase (count of 4 or 5); glutes & calves on up phase (count of 3). Progression: Single Leg Squats: 10-16 repetitions each side.
  • Half Kneeling Hay Bailer: 10-16 repetitions each side. Muscles worked: obliques, upper back & shoulders on the up phase (count of 2); lats & obliques on the down phase (count of 3 or 4). Progression: Standing Hay Bailer: 10-16 repetitions each side.
  • After performing each exercise once, rest for 1-2 minutes and repeat the circuit (walking lunges through hay bailers) for a second set of each exercise. After performing the complete circuit twice, perform the flexibility workout.

Flexibility Workout: Hold each stretch for 20-30 seconds and breathe deeply throughout each stretch:

  • Overhead Triceps Stretch: 20-30 seconds each arm
  • Warrior I: stretches legs, obliques & back, be sure to stretch both sides
  • Cat-Cow: targets abs, chest & back, hold each pose for 20-30 seconds
  • Cobra: stretches abs & hip flexors
  • Childs Pose: a relaxing stretch for your core & glutes to end your workout

Author’s Note: Always consult your physician before beginning any new exercise program.

Previous Fit&Happier Workouts of the Month – January: Body Weight Strength Training; February: Resistance Band Strength Training; March: Free Weight Strength Training

Check back for these upcoming Fit&Happier Workouts of the Month – May: Stability Ball Strength Training; June: Balance & Strength Training; July: Functional Training (Strength); August: Interval Training (Cardio); September: Schoolyard Play Workout (Combo); October: Outdoor Cardio & Strength Combo; November: Timed Circuit (Combo); December: HIIT (High Intensity Interval Training-Cardio)

Click on the link to view previous Activity-Specific Workouts of the Month: Hockey & Cross-Country Skiing, Snowboarding & Figure Skating, Golf & Softball, Distance Running, Racquet Sports, Swimming, Waterskiing & Surfing, Cycling, Rowing & Desk Jockeys, Track, Field & Court Sports, Throwing & Pitching, Dancing, Downhill Skiing

 

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April’s Small Step: Substitutions

This month’s step is more of a tweak than an all-out change.  These substitution suggestions will work in tandem with the new habits you’ve adopted over the last few months.

Food Substitutions

While January’s Portion Control helps to train us to eat the correct amount of foods in order to avoid over-consumption of calories, this Small Step helps to train the brain to make better quality food choices.  Better quality foods tend to be packed with micronutrients while still being relatively lower in total calories per serving than their lower quality counterparts.

One way is to substitute fruits or vegetables for some of your grain or protein portion in a meal.  Examples:

  • For one cup each of cereal and low-fat milk, substitute: 3/4 cup each of cereal and low-fat milk & add fresh berries
  • For a full deli meat sandwich, substitute: 1/2 sandwich with extra vegetables; such as lettuce, tomato, cucumber, avocado, shredded cabbage
  • For a soup and 1/2 sandwich lunch special, substitute: soup and side salad; be sure the soup or salad (or both) has some protein (poultry, fish, egg, nuts or cheese) and don’t skip the dressing. We need the fat to help us feel satiated and to assist the body in absorbing nutrients.  The rules for dressings: stick to the correct serving size (about 2 Tblsp) and choose dressings with an olive oil base over industrially processed oils like corn, sunflower, safflower or soybean oils.

Another option is to substitute all your protein or grain with a higher quality version.  General guidelines:

  • For breaded or processed meats, substitute: grilled unprocessed meat/poultry, fish, eggs, beans, nuts or seeds.
  • For full-fat dairy, substitute: low-fat dairy – you still get all the benefits of the protein and fat in the dairy but with fewer calories.  Do not choose fat-free dairy – the fats in dairy are beneficial and many no-fat dairy products add unhealthy sugars, industrial oils and fillers to replace the natural dairy fat.
  • In the grain department, choose them in as close to straight-from-the-farm as possible: quinoa, barley, wheat berries, farro, bulgur, whole oats, potatoes baked in the skins and brown rice are some examples.
  • When choosing grains in processed foods (like in cereals, couscous, breads, pasta) look for 100% whole grains as the first ingredient.

Some specific examples:

  • For a snack of 1 oz cheese & serving of crackers, substitute: 1 oz reduced fat cheese & medium apple
  • For a salad with 3 oz of breaded chicken, substitute: a salad with 3 oz of chickpeas, tuna or diced hardboiled egg
  • For a 1/2 cup white rice, substitute: 1/2 cup brown rice
  • For a cup of cream-based soup, substitute: a cup of broth-based soup
  • For a granola bar, substitute: a small banana with a tablespoon of natural peanut butter

What you don’t want to do is eliminate proteins, whole grains and fats.  All contain macro and micronutrients your body needs to thrive and help keep you satiated until the next meal.  This is about making smart choices, not elimination.

But, remember, portion size is king.  Don’t sabotage your substitutions by portioning out more than a serving.

Movement Substitutions

There’s a common refrain among my clients – 150 minutes of exercise every week (the minimum recommended for all adults by the US Dept of Health and Human Services) just to maintain one’s current weight is an unrealistic and unattainable goal for most adults.  But most people interpret this number the wrong way.  Most imagine that the recommendation refers to structured exercise, otherwise known as workouts, and that the workouts would need to be strenuous to count.

Neither assumption is true.  The 150 minutes refers specifically to moderate exercise and it can be in the form of duties within a paid job or household chores.  Housecleaning, yard work, dog-walking and professions that require manual labor or extensive amounts of time standing or walking (floor nurses, security guards, chefs, restaurant wait staff, just to name a few) all rack up minutes toward the suggested 150 weekly total.  In other words, you don’t have to log 150 minutes sweating in a gym to meet the standard.  So, this month try to substitute more movement for what otherwise would be a sedentary or passive activity.

At every chance you get throughout each day choose standing over sitting, walking over standing, and walking further distances or faster paces.  Examples: stand while on the phone or folding laundry, take the stairs, park in a space furthest from the door.   Can you incorporate walking or bike riding in your commute or errand running?  Use half your lunch hour to take a walk.  Always use the restroom on a different floor or furthest from you.  Acquire a pedometer or wearable fitness tracker to help keep you motivated.

Before you know it, these choices to move more will be incorporated into your life without you ever thinking about it.  And, added to non-sedentary activities you normally perform plus structured workouts, make logging 150 minutes (or more) of exercise each week realistic and attainable.

Incorporate these substitutions even if you already exercise.  The latest research shows that even those who exercise regularly are at higher risk of cardiovascular disease if they are sedentary for long periods during most days.

If you’re new to the Small Steps series, you can read about the philosophy and strategies of the series here.  Know the Small Steps strategies don’t need to be done in any particular order and are independent of one another.  So, you can begin the series with this post, continue throughout the rest of the year and pick up what you missed next year.

Previous Small Steps posts: January’s Portion Control; February’s Plan Ahead; March’s Accentuate the Positives, Eliminate the Negatives.

Author’s Note: I am an exercise professional, not a nutrition professional.  My diet recommendations are based on the most current science-backed information provided by nutrition professionals in the fitness industry.  Mine are general recommendations that are in line with the guidelines published by the US Dept of Health and Human Services for apparently healthy individuals.  If you have a health condition that requires dietary restrictions, I recommend consulting a medical doctor or registered dietician before making any changes to your diet.  Always consult your physician before beginning any new exercise program.

 

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