Hill workouts are a must for everyone training. It is particularly useful early in your preparation to gain strength and muscular endurance. Propelling your body weight upward against gravity increases the load on your muscles. It also emphasizes the drive phase of the run stride (the segment of your stride that begins when your foot is directly below your center of gravity and continues through to point at which you toe-off and your foot leaves the ground).
Another benefit of running uphill is the reduction of impact on the lower leg bones (the tibia and fibula) and ankle and knee joints compared to running on level ground. Obviously, the impact is exponentially greater when you’re running down hills, but hill sets that emphasize a hard uphill section with a gentle jog back down can mitigate this factor. That said, your muscles are not only active movers of your body but also function as shock absorbers that protect your bones and joints, so there is significant value to running downhill more aggressively, to enhancing their shock absorbing capacity, as your legs adapt to the stress.
In addition, hill training boosts muscular endurance in the calves, hamstrings and hip flexors, which contributes to strength, endurance and structural stability and prepares you for faster running as you move closer to the race season. This durability also helps you run well off the bike on tired legs-- for those of you training for triathlon!
To reap these benefits, do the following three hill sessions for six to eight weeks during your early-season training.
Classic hill reps
Perform this session once a week or once every two weeks. Run on a 4- to 8-percent incline. The grade must be reasonable and not so steep that you can’t run with rhythm. The effort should be steady, and not too intense. The idea is to build strength without working toward a race effort. Stay below your anaerobic-threshold heart rate (your AT heart rate corresponds to the pace at which you would typically run a 10K).
After a good warm-up, do 10-25 minutes of hill work, as described below.
Your first two to three sessions should involve shorter hills and more rest. Keep your heart rate 10-15 beats below threshold. Example: 5-15 x 1-2 minutes uphill, with 100 percent rest (one minute of rest for every one minute uphill; two minutes of rest for every two minutes uphill).
Over your next two to three sessions, work toward longer hills at a sustained effort. Let your heart rate rise to within five to 10 beats below AT and perform 4-8 x 3-5 minutes uphill with 75 percent rest.
Treadmill hills
Perform this session once a week or once every two weeks, alternating it with the classic hill reps session described above. Treadmill hill sessions are good for athletes living in colder climates and are useful for shorter-rest hill sets, as you can simply step off the treadmill to recover. Put the treadmill grade at 6-8 percent. Think of this workout as an uphill tempo-run effort with periods of rest.
After a good warm-up, perform the following:
Your first two to three sessions should be shorter, controlled efforts on short rest. Let your heart climb from 10-15 beats below AT to five to 10 beats below. For example, perform 10-15 x 1 minute uphill with 50 percent rest (30 seconds of rest for every one minute uphill). Do 10-15 minutes of total work.
For your next two to three sessions, increase both the hill length and the duration of the set while maintaining pace and grade. Let your heart rate rise to five beats below threshold. Do 15-25 minutes of work as 10-15 x 1.5-2 minutes uphill with 50 percent rest.
Saturday, March 27, 2010
Tuesday, March 23, 2010
Sunday, March 21, 2010
Runners watch those hips...
What a great day!
Not only was the NYC half marathon today but it's just so sunny and lovely!
This afternoon I met up with two friends of mine, both doctors, and we had a great time talking about preventive measures for runners against injuries. As most of us are well aware, muscle imbalances are the primary culprits in causing injuries. Runners who are seeking answers as to where their ankle, knee, or foot pain is really coming from might need to look higher. Weak hips are often the culprits behind patellofemoral syndrome, Achilles tendinitis, and iliotibial-band syndrome. Top job for runners hips is stabilization, so when the hips are not strong enough to support the movement of the feet, ankles, and knees--problems arise.
Not sure if you have weak hips? Try this test out and check out your hips
- Do a one-legged squat and if your knees collapse inward, your hips are probably weak.
- Stand with your right foot on a step, the left dangling in the air, your hands on your hips. Slowly raise your left hip up, and then release back down. Now If you can't do two sets of 10 reps without holding onto a wall for balance, your hips are weak.
-Sit on the edge of a bench and lie back. Pull your right leg in to your chest; let your left leg hang down. If your left thigh liftsoff the table, your hips are tight.
Here are some exercises we can do:
SEATED HIP EXTERNAL ROTATOR
1. Attach a resistance band to the left end of a bench and loop the other end around your right foot.
2. Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two.
3. Repeat on the other leg.
STANDING HIP FLEXOR
1. Put your right foot in the resistance band and turn so you are facing away from the band's anchor.
2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.
3. Repeat on the other leg.
STANDING HIP ABDUCTOR
1. Anchor a resistance band to a stable object.
2. Loop the other end around your right foot so the band crosses in front of you.
3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, then release it back down to a count of two.
4. Repeat on the other leg.
To think, we stress out and obsess about over-pronation and wearing the right footwear, gizmos to wear and what to eat before a race. And of course, all of this plays a role but... I have to say the older I get, the more I am into memories of floor exercises and watching Olivia Newton John "Lets get physical."
Happy running.
Not only was the NYC half marathon today but it's just so sunny and lovely!
This afternoon I met up with two friends of mine, both doctors, and we had a great time talking about preventive measures for runners against injuries. As most of us are well aware, muscle imbalances are the primary culprits in causing injuries. Runners who are seeking answers as to where their ankle, knee, or foot pain is really coming from might need to look higher. Weak hips are often the culprits behind patellofemoral syndrome, Achilles tendinitis, and iliotibial-band syndrome. Top job for runners hips is stabilization, so when the hips are not strong enough to support the movement of the feet, ankles, and knees--problems arise.
Not sure if you have weak hips? Try this test out and check out your hips
- Do a one-legged squat and if your knees collapse inward, your hips are probably weak.
- Stand with your right foot on a step, the left dangling in the air, your hands on your hips. Slowly raise your left hip up, and then release back down. Now If you can't do two sets of 10 reps without holding onto a wall for balance, your hips are weak.
-Sit on the edge of a bench and lie back. Pull your right leg in to your chest; let your left leg hang down. If your left thigh liftsoff the table, your hips are tight.
Here are some exercises we can do:
SEATED HIP EXTERNAL ROTATOR
1. Attach a resistance band to the left end of a bench and loop the other end around your right foot.
2. Keeping your knees together, lift your right leg out to a count of two, then release back down to a count of two.
3. Repeat on the other leg.
STANDING HIP FLEXOR
1. Put your right foot in the resistance band and turn so you are facing away from the band's anchor.
2. Keeping your right leg straight, lift it forward to a count of two, then release it back down to a count of two.
3. Repeat on the other leg.
STANDING HIP ABDUCTOR
1. Anchor a resistance band to a stable object.
2. Loop the other end around your right foot so the band crosses in front of you.
3. Standing with your left leg slightly behind you, keep your right leg straight and lift it out to the side. Lift it to a count of two, then release it back down to a count of two.
4. Repeat on the other leg.
To think, we stress out and obsess about over-pronation and wearing the right footwear, gizmos to wear and what to eat before a race. And of course, all of this plays a role but... I have to say the older I get, the more I am into memories of floor exercises and watching Olivia Newton John "Lets get physical."
Happy running.
Wednesday, March 17, 2010
A conversation about cardio
Recently I had a conversation with a friend while running. She was complaining to me about how sore her arms were after going to the gym for the first time in a long time. She said all treadmills were full so she decided to do some pull ups and push ups as a warm up, which then led to her doing a few reps of bicep curls.
I am amazed at how many fellow runners share that same disdain for strength training. Especially women. When I asked her what she did for preventing muscle imbalances, she frowned shaking her head she said she only cared about cardio workouts and running due to her desire to lose weight.
You can lose fat fast and forever without waking up at 5am to run, without exercising 6x/week, without feeling hungry all the time or cutting your favorite foods forever, and without expensive supplements.
You only need 3 things to lose fat: strength training, healthy nutrition & cardio.
Did you know some cardio machines over estimate the number of calories burned by up to 31% ? (Reported in Mens Health, Feb 2009) One research study found that when men and women did 6 hours of cardio every week for one year, they only lost 6 pounds total. (Reference:Obesity 15:1496-1512, 2007. Exercise Effect on Weight and Body Fat in Menand Women. Anne McTiernan*) When some people start a cardio program, they end up eating more, and may even gain weight because of this. (Reference: International Journal of Obesity 32: 177-184, 2008)
Strength training increases cardiovascular fitness, strengthens joints & bones, builds muscle, improves flexibility… and it also helps fat loss. More strength equals more muscle. Strength training builds muscle and prevents muscle loss so you don’t get skinny & fat in other places. Strength training prevents your metabolic rate from going down when you may not eat right because of an unforeseen event. This means more fat loss. Exercising positively influences your eating habits. You’ll stick to your healthy eating better if you do strength training, losing more fat.
You’ll get the best results doing a free weight routine of compound exercises. Free weights incorporate the stabilizing muscles that enable you to perform the movements you choose to make, and may be more effective in producing overall muscular strength. Free weight exercises tend to more closely match the movement patterns you're likely to need for specific sports.
Eat whole, unprocessed foods 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces. Buy raw foods and cook them yourself. Protein is necessary to build, repair, and maintain muscle. Protein also satiates your hunger and has the highest thermic effect. Eat a whole protein source but make it lean. Veggies & fruits are usually low in calories, high in fiber, contain water and have tons of vitamins & minerals.
Fat doesn’t make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss. They satiate and slow down digestion. Drinking water is essential. Thirst can make you think you’re hungry. Avoid soda, alcohol and watch the sugar content in your fruit juice. Drink 2 cups water with each meal and sip water during your workout.
Eat Less Starchy Carbs. Eat Whole Carbs Only. Whole carbs promote fat loss and take longer to digest. Avoid white carbs. Brown rice, whole grain pasta, whole grain bread, oats, quinoa, spelt, and barley are examples of healthy whole carbs.
Frequent meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you’ll feel full sooner.
The downside to excessive cardio workouts is that it burns muscle along with the fat, and if you are not careful a lot more muscle than fat. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.
Moderate Intensity. 60-70% of your max heart rate. Breathing heavier than at rest, not gasping. Your goal is fat loss, not exhaustion. If you can't keep a conversation, you are going too fast.
Bicycles/stationary bikes & rowing machines are great examples for cross trainers.
I love to run, it's a necessity for my existence. Unfortunately, it's not the sole solution to all our fitness needs.
I am amazed at how many fellow runners share that same disdain for strength training. Especially women. When I asked her what she did for preventing muscle imbalances, she frowned shaking her head she said she only cared about cardio workouts and running due to her desire to lose weight.
You can lose fat fast and forever without waking up at 5am to run, without exercising 6x/week, without feeling hungry all the time or cutting your favorite foods forever, and without expensive supplements.
You only need 3 things to lose fat: strength training, healthy nutrition & cardio.
Did you know some cardio machines over estimate the number of calories burned by up to 31% ? (Reported in Mens Health, Feb 2009) One research study found that when men and women did 6 hours of cardio every week for one year, they only lost 6 pounds total. (Reference:Obesity 15:1496-1512, 2007. Exercise Effect on Weight and Body Fat in Menand Women. Anne McTiernan*) When some people start a cardio program, they end up eating more, and may even gain weight because of this. (Reference: International Journal of Obesity 32: 177-184, 2008)
Strength training increases cardiovascular fitness, strengthens joints & bones, builds muscle, improves flexibility… and it also helps fat loss. More strength equals more muscle. Strength training builds muscle and prevents muscle loss so you don’t get skinny & fat in other places. Strength training prevents your metabolic rate from going down when you may not eat right because of an unforeseen event. This means more fat loss. Exercising positively influences your eating habits. You’ll stick to your healthy eating better if you do strength training, losing more fat.
You’ll get the best results doing a free weight routine of compound exercises. Free weights incorporate the stabilizing muscles that enable you to perform the movements you choose to make, and may be more effective in producing overall muscular strength. Free weight exercises tend to more closely match the movement patterns you're likely to need for specific sports.
Eat whole, unprocessed foods 90% of the time. Whole foods come as close as possible to their natural state: without added sugars, fats, sauces. Buy raw foods and cook them yourself. Protein is necessary to build, repair, and maintain muscle. Protein also satiates your hunger and has the highest thermic effect. Eat a whole protein source but make it lean. Veggies & fruits are usually low in calories, high in fiber, contain water and have tons of vitamins & minerals.
Fat doesn’t make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss. They satiate and slow down digestion. Drinking water is essential. Thirst can make you think you’re hungry. Avoid soda, alcohol and watch the sugar content in your fruit juice. Drink 2 cups water with each meal and sip water during your workout.
Eat Less Starchy Carbs. Eat Whole Carbs Only. Whole carbs promote fat loss and take longer to digest. Avoid white carbs. Brown rice, whole grain pasta, whole grain bread, oats, quinoa, spelt, and barley are examples of healthy whole carbs.
Frequent meals prevent hunger by keeping your blood sugar stable. Frequent smaller meals also decrease your stomach size over time, which means you’ll feel full sooner.
The downside to excessive cardio workouts is that it burns muscle along with the fat, and if you are not careful a lot more muscle than fat. Never do cardio only. Add cardio to speed up the fat loss you get from strength training & healthy nutrition.
Moderate Intensity. 60-70% of your max heart rate. Breathing heavier than at rest, not gasping. Your goal is fat loss, not exhaustion. If you can't keep a conversation, you are going too fast.
Bicycles/stationary bikes & rowing machines are great examples for cross trainers.
I love to run, it's a necessity for my existence. Unfortunately, it's not the sole solution to all our fitness needs.
Tuesday, March 16, 2010
Spring is near and I heart barley...
What a beautiful day today and I tried new recipe that was delicious!
Barley contains eight essential amino acids. According to a recent study, eating whole grain barley can regulate blood sugar (i.e. reduce blood glucose response to a meal) for up to 10 hours after consumption compared to white or even whole grain wheat, which has a similar glycemic index. The effect was attributed to colonic fermentation of indigestible carbohydrates.
And here are some fun facts: Barley can also be used as a coffee substitute! (Coffee substitutes are non-coffee products, usually without caffeine, that are used to imitate coffee.) Believe it or not in World War II, acorns were used to make coffee.
As barley is one of my favorite grains, I wanted to share this delicious & healthy vegetarian recipe. It's a warm grain salad comprised of Thyme scented barley, red cabbage & ricotta salata.
Ingredients for thyme scented barley:
2 tablespoons extra-virgin olive oil
1 1/2 cups pearled barley (10 ounces)
1/2 small onion, finely diced
2 thyme sprigs
3 cups water
1 pinch of salt
Directions for Barley:
In a large saucepan, heat the oil. Add the pearled barley and cook over medium heat, stirring, until lightly toasted; just before browning. Add the onion and thyme and cook over low heat, stirring, until the onion is softened. Add the water and salt and bring to a boil. Cover and cook over very low heat until the water is absorbed and the grains are tender. Fluff the grains and throw out the thyme sprigs.
ingredients for salad:
1/2 cup walnuts (2 ounces)
2 tablespoons extra-virgin olive oil
1 small onion, finely diced
1 pound red cabbage, cut into 1-inch pieces (4 cups)
2 tablespoons balsamic vinegar
Salt and freshly ground pepper
1 1/2 teaspoons chopped thyme
1/2 cup water
2 cups Thyme-Scented Pearled Barley---(see above for recipe)
2 ounces ricotta salata cheese, crumbled (1 cup)
directions:
Toast walnuts until golden and let cool, then coarsely chop. Set aside.
In a large skillet, add the oil. Add the onion and cook over high heat, stirring, until softened, 4 minutes. Add the cabbage and vinegar, season with salt and pepper and cook, stirring occasionally, until the cabbage is barely wilted, approximately 6 minutes. Add the thyme and the water, cover and cook over low heat, stirring occasionally, until the cabbage is tender and the water has evaporated, 20 minutes. Stir in the Thyme-Scented Pearled Barley, ricotta salata and toasted walnuts. Transfer to a bowl and serve.
Keep in mind we need fuel to burn when we exercise!
Barley contains eight essential amino acids. According to a recent study, eating whole grain barley can regulate blood sugar (i.e. reduce blood glucose response to a meal) for up to 10 hours after consumption compared to white or even whole grain wheat, which has a similar glycemic index. The effect was attributed to colonic fermentation of indigestible carbohydrates.
And here are some fun facts: Barley can also be used as a coffee substitute! (Coffee substitutes are non-coffee products, usually without caffeine, that are used to imitate coffee.) Believe it or not in World War II, acorns were used to make coffee.
As barley is one of my favorite grains, I wanted to share this delicious & healthy vegetarian recipe. It's a warm grain salad comprised of Thyme scented barley, red cabbage & ricotta salata.
Ingredients for thyme scented barley:
2 tablespoons extra-virgin olive oil
1 1/2 cups pearled barley (10 ounces)
1/2 small onion, finely diced
2 thyme sprigs
3 cups water
1 pinch of salt
Directions for Barley:
In a large saucepan, heat the oil. Add the pearled barley and cook over medium heat, stirring, until lightly toasted; just before browning. Add the onion and thyme and cook over low heat, stirring, until the onion is softened. Add the water and salt and bring to a boil. Cover and cook over very low heat until the water is absorbed and the grains are tender. Fluff the grains and throw out the thyme sprigs.
ingredients for salad:
1/2 cup walnuts (2 ounces)
2 tablespoons extra-virgin olive oil
1 small onion, finely diced
1 pound red cabbage, cut into 1-inch pieces (4 cups)
2 tablespoons balsamic vinegar
Salt and freshly ground pepper
1 1/2 teaspoons chopped thyme
1/2 cup water
2 cups Thyme-Scented Pearled Barley---(see above for recipe)
2 ounces ricotta salata cheese, crumbled (1 cup)
directions:
Toast walnuts until golden and let cool, then coarsely chop. Set aside.
In a large skillet, add the oil. Add the onion and cook over high heat, stirring, until softened, 4 minutes. Add the cabbage and vinegar, season with salt and pepper and cook, stirring occasionally, until the cabbage is barely wilted, approximately 6 minutes. Add the thyme and the water, cover and cook over low heat, stirring occasionally, until the cabbage is tender and the water has evaporated, 20 minutes. Stir in the Thyme-Scented Pearled Barley, ricotta salata and toasted walnuts. Transfer to a bowl and serve.
Keep in mind we need fuel to burn when we exercise!
Sunday, March 14, 2010
And so it begins...
Due to popular demand I am starting this blog! Hopefully you dear readers will feel inspired and motivated by what you read here... you'll find your courage and let that inner spark shine.
There is a certain sense of accountability that comes with getting older. Our bodies do a good job of communicating this to us sooner or later. At first, it may start with your favorite pair of jeans feeling too tight to fit your cellphone. You laugh out loud and say, "Oh wow. I must have left these in the dryer for too long...oops." You run out the door to meet that special person at a really neat restaurant where the food is delicious but a bit on the heavy side and you are out a lot later than you had anticipated. How does this happen without you even noticing it? Because let's face it: life happens, and you forgot to eat earlier and you wanna see that special person and eat that amazing freshly made pasta with cheesy goodness while unwinding with some cocktails AND THEN comes dessert (of course)... I mean, how can you pass up tiramisu?! It's almost as good as your mom used to make it!.... "Better get one each," you say. The next day you wake up still full from last night, you skip breakfast and the gym because unfortunately you had a little TOO much fun. And so the cycle continues. While sitting in your cubicle at work in a fast paced environment where you think you can continue this lifestyle without it ever catching up with you --- you eat donuts like that's your real job. A few months later you are left with a serious "donut" around your waist line. But apart from the stigma of having a pot belly, science is showing belly fat has other nasty things up its sleeve. It means that visceral fat is packed around your internal organs, potentially contributing to a whole host of problems, including heart disease, diabetes, kidney problems and more. Meanwhile all you were doing was leading a "normal" life, so you thought. Belly fat - as it turns out - is actually there for a reason….to keep your insulin and cortisol levels under control.
Simply put, having a bulging belly is caused by the harmful combination of everyday stress, over-eating, and excess cortisol all ganging up on you- keeping you overweight, tired, and thick around the middle. And yes, I hear all those out there talking about genetics... Don’t hold to the myth that “carrying belly fat is genetic or a normal part of aging. There is a reason for it happening. Sure, you could start buying bigger clothes or making excuses and blaming dryers but it's just our bodies' way of saying, ”Something's going wrong here and we need to talk.” …..But are you ready to listen!?
The solution is to find a way to lead your life and still let it be YOUR LIFE but with some changes here and there. Our bodies are constantly talking to us... but we don't always listen.
I chose to write about this topic because weight loss, belly fat and eating habits all seem to be a huge extrinsic motivator for so many people in my life. Some of my clients and friends will begin their "healthy journeys" by having a goal of losing 20 lbs. However, they fail to see that their real desires are actually so much more significant. They need/want to embark on a journey in self discovery, and rekindle a time when they were happier and had the energy and stamina to play with their kids AND still have their husbands flirt with them as they slipped on that size 6 dress. That's the real goal.
For me, I aspire to help others find their intrinsic goals, so that I can help them make lifestyle changes happen in order to get results that will stick.
So, what's the prescription for that "belly donut" you ask? Along with an exercise program consisting of cardio, resistance, and flexibility training- you have to reduce Cortisol Levels. One good way to control the levels of cortisol and insulin in your body is to reduce stress. You can try meditation, yoga or other types of exercise. Cardiovascular exercise is great because it will help control those hormones, increase your metabolism, while at the same time reduce your stress. But please don't be mistaken! The sole act of doing cardio will not help you lose all the weight and get in shape. Women especially (I am talking to you) let go of that fear of lifting weights at the gym, please? Just keep in mind muscle burns fat and if you do resistance training under supervision you can win battles over stubborn fat or get over some fitness plateaus.
Also, give your liver a break. It's a very important organ in the body, not only because it functions to get rid of toxins from the blood, BUT ALSO because it metabolizes fat. Let it do its job properly. Things that stress out your liver are, processed foods, all forms of sugar (even the ones in alcohols), artificial sweeteners, excessive caffeine, trans fats and soda.
Watch your glycemic levels; the more insulin your body has to produce to combat sugar the more fat the body has to produce to combat it. Choose foods with a low glycemic index score as these are processed slowly in the body and don’t cause a massive spike in blood sugar. Following a glycemic index diet is a good way to reduce belly fat. Chromium, cinnamon, zinc, garlic and omega fatty acids can also be used to help regulate blood sugar.
As for my first blog entry, I hope I have stressed the importance of balance in your fitness program and that you can come way with some of my honest advice.
Moderation to achieve balance, commitment to be consistent, and motivation to be inspired are essentials to a new journey into a new you. Only a few months left before swimsuit season.
Safe voyage friends.
There is a certain sense of accountability that comes with getting older. Our bodies do a good job of communicating this to us sooner or later. At first, it may start with your favorite pair of jeans feeling too tight to fit your cellphone. You laugh out loud and say, "Oh wow. I must have left these in the dryer for too long...oops." You run out the door to meet that special person at a really neat restaurant where the food is delicious but a bit on the heavy side and you are out a lot later than you had anticipated. How does this happen without you even noticing it? Because let's face it: life happens, and you forgot to eat earlier and you wanna see that special person and eat that amazing freshly made pasta with cheesy goodness while unwinding with some cocktails AND THEN comes dessert (of course)... I mean, how can you pass up tiramisu?! It's almost as good as your mom used to make it!.... "Better get one each," you say. The next day you wake up still full from last night, you skip breakfast and the gym because unfortunately you had a little TOO much fun. And so the cycle continues. While sitting in your cubicle at work in a fast paced environment where you think you can continue this lifestyle without it ever catching up with you --- you eat donuts like that's your real job. A few months later you are left with a serious "donut" around your waist line. But apart from the stigma of having a pot belly, science is showing belly fat has other nasty things up its sleeve. It means that visceral fat is packed around your internal organs, potentially contributing to a whole host of problems, including heart disease, diabetes, kidney problems and more. Meanwhile all you were doing was leading a "normal" life, so you thought. Belly fat - as it turns out - is actually there for a reason….to keep your insulin and cortisol levels under control.
Simply put, having a bulging belly is caused by the harmful combination of everyday stress, over-eating, and excess cortisol all ganging up on you- keeping you overweight, tired, and thick around the middle. And yes, I hear all those out there talking about genetics... Don’t hold to the myth that “carrying belly fat is genetic or a normal part of aging. There is a reason for it happening. Sure, you could start buying bigger clothes or making excuses and blaming dryers but it's just our bodies' way of saying, ”Something's going wrong here and we need to talk.” …..But are you ready to listen!?
The solution is to find a way to lead your life and still let it be YOUR LIFE but with some changes here and there. Our bodies are constantly talking to us... but we don't always listen.
I chose to write about this topic because weight loss, belly fat and eating habits all seem to be a huge extrinsic motivator for so many people in my life. Some of my clients and friends will begin their "healthy journeys" by having a goal of losing 20 lbs. However, they fail to see that their real desires are actually so much more significant. They need/want to embark on a journey in self discovery, and rekindle a time when they were happier and had the energy and stamina to play with their kids AND still have their husbands flirt with them as they slipped on that size 6 dress. That's the real goal.
For me, I aspire to help others find their intrinsic goals, so that I can help them make lifestyle changes happen in order to get results that will stick.
So, what's the prescription for that "belly donut" you ask? Along with an exercise program consisting of cardio, resistance, and flexibility training- you have to reduce Cortisol Levels. One good way to control the levels of cortisol and insulin in your body is to reduce stress. You can try meditation, yoga or other types of exercise. Cardiovascular exercise is great because it will help control those hormones, increase your metabolism, while at the same time reduce your stress. But please don't be mistaken! The sole act of doing cardio will not help you lose all the weight and get in shape. Women especially (I am talking to you) let go of that fear of lifting weights at the gym, please? Just keep in mind muscle burns fat and if you do resistance training under supervision you can win battles over stubborn fat or get over some fitness plateaus.
Also, give your liver a break. It's a very important organ in the body, not only because it functions to get rid of toxins from the blood, BUT ALSO because it metabolizes fat. Let it do its job properly. Things that stress out your liver are, processed foods, all forms of sugar (even the ones in alcohols), artificial sweeteners, excessive caffeine, trans fats and soda.
Watch your glycemic levels; the more insulin your body has to produce to combat sugar the more fat the body has to produce to combat it. Choose foods with a low glycemic index score as these are processed slowly in the body and don’t cause a massive spike in blood sugar. Following a glycemic index diet is a good way to reduce belly fat. Chromium, cinnamon, zinc, garlic and omega fatty acids can also be used to help regulate blood sugar.
As for my first blog entry, I hope I have stressed the importance of balance in your fitness program and that you can come way with some of my honest advice.
Moderation to achieve balance, commitment to be consistent, and motivation to be inspired are essentials to a new journey into a new you. Only a few months left before swimsuit season.
Safe voyage friends.
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