Personal Health Intiative Training

Archive for June, 2013

My Semi-Paleo Plan to Get Lean

Over the next few weeks, my plan is to drop about 5-7 lbs. This becomes more difficult when you reach the set point for your body…the weight where it is comfortable. After doing three shows, I realize how hard it can be to maintain a certain level of leanness and still perform well. You have to work your butt off and you have to be on point with the diet. One cannot work without the other. During my first figure competition, I followed a plan very close to the Paleo Diet and I was the leanest I have ever been in my life. Paleo followers believe that we should eat as our ancestors did…fruit, veggies, meat, nuts, and fats. They encourage people to stay away from grains and dairy products. They limit potatoes, yams, and cassavas.

I am going to try a variation of this diet. I am not eliminating sweet potatoes or quinoa. (Quinoa is not a grain…it is a plant used as a grain). I am also eating Ezekial Bread a couple of times a week. I don’t like to be too restrictive unless I am preparing for a show. I need variety. Also, if I don’t change my diet now, it will be harder to shock it when I start competing again next year. I am cutting out the dairy but will still eat eggs. (Sorry…I just can’t give them up). My fats will come from Coconut Oil, Almonds, Almond Butter and the meat that I eat. I’ll stick with lean meats such as fish, chicken, turkey, and lean beef. I also can’t give up my protein powder!

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Here are some foods that I am eating this week:

  • Tilapia
  • Chicken Breast
  • Broccoli
  • Asparagus
  • Grapefruit
  • Berries
  • Almond Milk (Unsweetened)
  • Dymatize Elite XT Protein Powder
  • Coconut Oil
  • Quinoa
  • Sweet Potatoes
  • Eggs
  • Cucumbers
  • Zucchini and Yellow Squash
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The Not So Cardio Style of Cardio and The Fat Burning Zone Myth

If you are trying to lose body fat, there are just some things you absolutely have to do. You have to burn more calories than you consume, drink plenty of water, eat whole and healthy foods, and you have to get your heart rate up during exercise. My first competitions were not for bodybuilding…they were for 5k and half-marathon races. I was the cardio queen until I basically injured myself by overtraining and omitting weight lifting from my routine. I could run circles around you, but I was not strong, nor did I have a low body-fat percentage.  Long duration cardio is good in moderation but moderate to high intensity intervals and workouts torch fat in the best way.

I have done both, and I don’t think I will ever slave away on the treadmill or the road ever again. I think the longest distance I will run is a 5k. Lately, I have been doing more interval work such as sprinting on the treadmill, spinning on the bike, and dancing. I will do it at the end of my weight session, in a separate session, or in between sets. You don’t have to do 2 hour low intensity, empty stomach cardio sessions anymore. You can kill yourself for 20-30 minutes or you can die of boredom and starvation because you spent 2 hours on the treadmill on an empty stomach!

Intervals are best because your body does not get used to them and you are constantly challenging yourself. When you do long duration, low intensity cardio, after a while, your body will adapt and progress will come to a halt. Now you have people who will argue that if you stay below the “fat burning zone” and do empty stomach, low intensity cardio you will burn more fat calories. This is thought to be true because you have not eaten and you can tap directly into fat stores. This is a fitness myth. Here is a little science for you…let’s say you walk for 20 minutes at 3 miles per hour, 67% of energy will come from fat which equals 64 calories from fat burned. BUT….if you run at 6 mph for only 20 minutes…you use more carbohydrates as fuel and only 46% of energy comes from fat but you have burned more TOTAL calories and 90 calories from fat. You use more carbs for energy but you also burn more calories overall in a shorter amount of time with HARD WORK…NOT LOW INTENSITY.

Confusing? Keep it simple…work harder and burn more fat. If you are walking and talking, you are not burning enough fat. If someone told you the sky was green and the grass was blue but you can see for yourself that is not true would you still believe them…? Don’t believe the hype just because everyone else around you does. I’m not just telling you from science, I am telling your from experience….

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Here are some fun ways to get your high intensity cardio sessions in:

  • Sprint on the track or treadmill
  • Go to Zumba class or turn the radio on and dance in your house…make sure that you are doing constant intense dancing…not at a slow pace
  • Spin intervals on the bike
  • Jump rope competition with your kids
  • Run the stairs
  • Lift weights in a quick circuit style fashion and jump rope in-between circuits

Try this full body circuit for a nice sweat session. Complete these exercises back-to-back. Perform each one. At the end of each circuit, jump rope or do jumping jacks for 60 seconds. Then rest for 2-3 minutes. Repeat 3-4 times depending on your fitness level

  • Burpees (30 seconds)
  • Jumping Lunges (30 seconds)
  • Dumbell Swings (Hold dumbbell in one arm and swing up to chest level while in the squat position…repeat 10 times, then switch arms)
  • Jumping Pull-Ups (Find a bar high enough and jump up and pull yourself up) 15 times

Self Massage

Massage has many benefits. Massaging the muscles can reduce inflammation and reduces levels of cortisol. Massage also helps to improve the range of motion in your body. The reason most people don’t go to massage therapy very often is  due to the cost. It can be very pricey for a one hour session. Although, if you have not tried it, I do recommend going at least one time.

There is a way that you can massage yourself using a foam roller. Foam rollers can be purchased at department stores or online. http://www.amazon.com/Super-High-Density-Roller-Black-36×6-Inch/dp/B00AMTAC9S/ref=sr_1_2?ie=UTF8&qid=1370342488&sr=8-2&keywords=foam+roller

After a workout along with your stretching, you use the foam roller to massage your muscles. Below is a chart that shows common exercises. Get your massage on today! See how much of a difference it makes. For further questions, send me an email.

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When You Know What Excellence Is…

When you have gone above and beyond and know what true excellence is, you can’t settle for anything less. Lately, I have found myself becoming restless and looking for the next challenge.  I tried to just be average…I can’t. I know my potential. I have gone above and beyond what most people do, and I can’t help but to come back to that challenge.

Are you feeling restless…maybe you need to challenge yourself. Find out what your motivation is and just go with it. Be prepared to motivate yourself…whatever you need to do. At the end of the day, you are the only one who can truly encourage YOU. Don’t settle for less just because everyone around you is willing to settle.

Tips for Staying in the Game

1. Do what makes YOU happy.

2. Immerse yourself in it…read, watch videos, find friends who are fit and healthy.

3. Don’t force your lifestyle on others.

4. Always be prepared…food with you at all times, water bottle, snacks, and workout clothes in the car.

5. Track your macros…how can you lose weight if you don’t know how many calories you are eating and how many you need to eat to lose weight?

6. Form habits…the key to change is consistency.

7. Learn how to say “no”

8. Never apologize for your healthy choices.

Excellence is obtained through persistence…stay at it. Even when you fall down, get back up and try a new way. You are not ordinary, you are EXTRAORDINARY.

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