How Much Should You Eat for Your Goals!?

Hello Internets!

This blog is in request to one of my bootcamp ladies, but I know this is a question a lot of people have. Nutrition is one of the most, if not the most, difficult things to get right when looking to live a healthier lifestyle.

The burning questions usually include, what, how much and when should I eat? I'll try my best to answer these questions in a three part blog (because there is so much information), but keep in mind everyone is different and I am NOT a nutritionist by any means! I'd love to hear from some nutritionist out there on the subject.

Step 1: Determine What Your Nutritional Goals Are

What are you looking for in your eating? To eat healthier? To lose body fat? To gain muscle? A little bit of everything? Well you must determine what your concrete goals are before moving forward. If fat loss is one of your goals than this blog post is for you. Stay tuned for gaining muscle, performance eating and a little bit of everything.

Step 2: Now That You Identified Your Goal (i.e. Fat Loss) Determine Your Approach

This is probably the hardest part. I've done pretty much everything in regards to nutrition to determine what works and what doesn't. Here are some different ways to approach fat loss in nutritional sense...

• Calorie Counting:
• Calorie counting works to an extent. The effectiveness of this method is really dependant on where you are standing from a weight loss perspective and your personality type. If you have a lot of fat to lose then this may work for you initially, but if you are looking to lose that last 10 or 5lbs calorie counting might not be enough.
• Portion Control & What You're Eating:
• I personally prefer portion control and paying attention to what I'm eating rather than the caloric content. I make sure to stay within a "rough" range of the calories I should be eating, but I try and make sure my potions are appropriate and my food worth it nutritionally.

There are other "methods" for fat loss promoted by the fitness industry. However, I do not agree with a lot of them. Why? Because they set you up for failure so they can keep taking your money. Here are some methods I suggest to stay AWAY from....

• Carb Cutting
• Please do not cut carbs. This is because the only thing that fuels your brain cells is carbohydrates and ketone bodies. When you starve yourself of essential carbohydrates the ketones take over, which can make your body shut down essentially. You may loose "weight" cutting carbs, but it is mostly just water weight. You will also gain most if it back if not more when you start eating carbs again, which you will.
• "Juice" Diets
• These are also horrible for you. You lose weight because you are not taking in enough calories, yes, but the problem with this is that you slow your metabolism down to a crawl. When you start eating again, which you will, you will gain back what you lost if not more.
• Restricting: AKA "Salad Eaters"
• I used to do this and I regret it. I'd just not eat as much when I wanted to loose a few. Now, my metabolism is super slow so I have to be very very careful of what I eat. DO NOT RESTRICT.

Step 3: Determine Roughly How Many Calories to Eat a Day

This is important for the two methods I suggest. Obviously if you are calorie counting you need to know how many calories you are eating a day, and for portion control, you don't want to consume too much a day even though your portions are ok.

First, you need to determine your basal metabolic weight. This is how many calories your body burns just existing. You may be surprised at your number.

Lots of websites can help you calculate this, for example http://www.bmi-calculator.net/bmr-calculator/ can do this for you.

Let’s say, for example, your BMR is 1200calories/day. Great! Now we have to determine roughly how much you burn extra a day. Here's an awesome list of everyday activities to use http://www.nutristrategy.com/activitylist.htm and there are lots more out there.

For example, I usually work out about an hour a day, plus house work. This adds 413calories (aerobics) plus 148calories (cleaning) roughly to my BMR for a total of 1761calories per day if I'm working out.

I recommend calculating your rough calorie consumption for a heavy day (i.e. working out) and a light day (i.e. sitting on your butt all day at work then watching T.V) so you can track your calories better.

Step 4: Determine How Many Calories You Need To Eat To Lose Weight

This is the final step for fat loss. Firstly, you will be most efficient at loosing fat if you eat 5-6 small meals a day rather than 3 or 1 big meal. Make sure the food you are taking in is rich in nutrients and is good for you. Lastly, make sure you are getting enough protein (3-4 servings a day if you are not looking to gain muscle).

To lose weight the recommendation is to be in a caloric deficit of 500calories/day for 1 pound/week. 

Keep in mind, if you want to lose more than 1 pound a week this can get dicey with your metabolism if you restrict too much. I would recommend increasing your physical activity rather that decreasing calories. 

Returning to my example, if I have a work out day I should be eating roughly 1261calories/day to lose 1 lb per week.

So that it! As always, I could get into much more detail regarding fat loss nutrition, including what types of food speed fat lose and meal design. We'll save that for another day.

Any questions let me know. Stay tuned for next week’s installment of this subject!

Stay Strong

Byn

Moderation Motivation

Good Evening Internets!

One of my friends (the wonderful Montanna) asked for more motivational posts, so I’m going to talk about how I got to where I am and my philosophy on being physically active.

I think as a society we can be too serious when it comes to well… anything. Those that know me best know that I am my own worst critic as well.  We’ve been raised to embrace an “all or nothing” mentality rather than a “be easy on yourself” and “try your best” thought pattern. This lack of patients and understanding, I believe, has contributed more than we think to the majority of the population being physically inactive.

Serious Society?

I can use examples to explain this other than myself, but for the sake of credibility I will use my own experiences in the hopes to enlighten you a little further into the world of being active and how to stay healthily motivated.

I’ve always been a competitive person. I played every sport imaginable (but was never the best, which drove me nuts), I did every extracurricular activity, excelled in school and was popular. My dad has always said I go a million miles an hour. The value of “more more more” I was raised to adopt resulted in a very slippery slope when it came to my health especially around puberty.

During my teenage years I gained the normal healthy weight every other young girl experiences. For me, however, I wanted the ideal, I wanted to be the best. That dangerous way of thinking coupled with a family history of disordered eating ended me up in a very unhealthy place.

However, for me, this lifestyle was normal. Our society pushes for more all the time. Going to school for 8 hours, working for 4 hours then working out for 2 hours eating a salad and a banana was not only normal but desirable. I was complimented how awesome my abs were on a regular basis by friends and co-workers and told repeatedly that I should be a personal trainer.

Living life in the fast lane can take its tole

The problem with the “model thin body super woman” lifestyle though, is that it catches up to you eventually. You can’t run on empty and be expected to perform your best all the time. After graduating I was sick of being “Miss. So Damn Perfect” all the time, so I did what any other 18 year old would do. I drank my face off.

Not only did I party relentlessly, I also ate fast food like it was going out of style. Looking back on those years I almost did the other side of the equation to the extreme. I wanted to be the best at partying, and I was. I knew everyone downtown, I never waited in line.  I thought I was happy, but I was still miserable.

To make a long story short, I eventually decided to go back to school and get my personal training certification. Learning about the dangers of the way I had previously been living my life woke me up. I also learned that an all or none mentality is not healthy; it’s actually counterproductive in a lot of ways.

Byn Before and After

We tend to “overdo” or “underdo” things as a society, or at least that is my opinion. We beat ourselves up too much if we are not the best, we have not patients, no time and no room for moderation.  I like to pose the question “why?”  What is so wrong with going for a 20 minute walk instead of a 45 minute run?

Don’t get me wrong, I like to work to my potential, but I now know the importance and necessity of moderation. I’m not sure when this philosophy developed, I think it has the more educated I have become. Let’s look at a couple scenarios when it comes to moderation.

Scenario 1: The Sedentary/Overeater

Believe it or not, I used to be classified as one of these. I never worked out (except for dancing at the bar) and I loved my food. This resulted in an unhealthy gain in subcutaneous fat as well as distinct mood and energy changes.

I was not living a modest lifestyle. When one is sedentary they are neglecting the fundamental need our body has to be physically active we are living in an extreme, an extreme of being inactive.

It’s no surprise that over-eating is not being modest. I admit that I still struggle with this at times, as I do love my food. I heard an interview with the oldest man in the world (or former as he has now past) and he said the secret to a long life is never eating until you are stuffed. I think there is some truth in this.

Scenario 2: The Gym Rat

Ok so it’s no surprise that I love going to the gym. I’m a fitness instructor for fudge sakes. However, going to the gym/working out unnecessarily is just as unhealthy in my opinion as being sedentary. Why? Because you do not give your body enough time to recover, which it desperately needs.

For example, I am very cognizant not to overdo it while working out. If I pushed a little too hard, I take a day off. What is comes down to is being kind to your body and listening to what it needs. I know it sounds kind of cheesy but my body feeling good is much better than it looking good.

For example, right now I’m really working on my shoulder and hip flexibility because I’ve noticed I really need to focus on these areas after starting my new program. This is a feeling I have after getting to know my body over the years. As you use your body more this awareness becomes more salient. I think this is true health, being able to know what your body needs and when.
So rest when you need to… and don’t beat yourself up about it!

So I think I’ve gotten my point across. The moral of the story is we’re here on this planet for a long ass time. Doing too much or too little is going to catch up to you in the long run. So go out for a bike ride, do a couple lunges, have a glass of wine and some fish! Live life to the fullest by being modest.

Stay Strong

Byn

Heavy Lifting-It's Summer Time!

Sunny Happy Hellos Internets!

I think spring has finally arrived here in Windsor Ontario (*knock on wood). That means it's time to get my butt in gear! Around this time of year I change my training, even though I work out on a consistent basis.

"Change your training to what Byn?" you may be asking. Well internet person, this is your lucky day because I am going to provide my workout routine for the first part of the summer just for you (and only you).

First, why this program? Well, during the winter I do endurance training. I mainly do this to keep my body balanced during bouldering season. I might change it next year when I'm doing more intensive training (aka actually having acces to a training gym)(Fig.1), but that is what I did this year. I basically maintain in the winter, because it’s not like I'm walking around naked a lot in front of people during this time of year.



Figure 1. What bouldering comps look like when you have no climbing gym=EPIC FAIL



For the summer, however, the nakedness increases. Not to 100%, but sometimes up to 80% if I'm in a bikini. So I want everything to tone up. This is where heavy lifting comes in, for me, it does exactly that.

Heavy lifting transforms my body, mainly my butt (Fig 2.)

Figure 2. What heavy lifting does to my butt (may not be to scale)

"Why not just lift heavy all year round Byn? Wouldn't you just be firm in the winter too?" Ahhh an excellent point internets. Well, as you know, the body is a finite thing. If I overdo it all year round I increase my risk of injury (especially during comp season), which I don't want. Also, I find the time off during the winter allows my body to reap the full benefits when I do start heavy lifting.

Ok enough blabbering about why I do it, you came here for the soy-meat and yams so to speak... the good stuff. Well here is my training schedule. As always, if you have no idea how to do an exercise leave a comment, email or facebook me.

Byn's Get Butt Ready for Summer Workout

Monday: Circuit Training and Yoga

Starting May 16th I will be doing my circuit training with staff fitness on main campus. However, right now I do 4 circuits of 2 exercises for times for a total of 16 circuits. For more detail stay tuned or see previous posts.

At the end of my circuit I stretch, I don't do abs as I do them with my night bootcamp on Mondays.

I also do yoga on Mondays.

Tuesday: Heavy Legs and Spin

For my leg workout I do the following a dynamic warm up (see previous post).

• Leg Press: Warm up of 10 reps: 90lbs, 3 Sets of 6-8 Reps: 230lbs.
• Straight Leg Deadlift: 4 sets, 6-8 reps of 95-110lbs
• Heavy Reverse Lunge: 4 sets, 6-8 reps of 25-30lbs dumbbells
• Leg Extension Machine: 4 sets, 6-8 reps, 55lbs
• Yoga Ball Roll Outs: 4 sets fatigue
• Calf Raises: 2 sets fatigue (no weight).

Then I teach a spin class and stretch.

Wednesday: Circuit and Yoga: This day is the same as Monday

Thursday: Upper Body and Spin

For my heavy upper body I do the following (be careful not to injure your shoulders).

• Assisted Pull Up: 4 sets of 6-8, 25lbs
• Bench Press: 4 sets of 6-8, 70lbs
• Seated Row: 4 sets of 6-8, 85lbs
• Dumbbell Incline Chest Press: 4 sets of 6-8, 35-40lbs
• Lat Pull Down: 4 sets of 6-8, 70lbs
• Push Ups: Fatigue (I do whatever pushups I feel like)

Friday: Make Up Day

• I don't schedule a work out on Friday so if I need to make up a work out I can. For example this week my legs were destroyed after Tuesday, so I making my circuit training for Wednesday on Friday.

Saturday: Rest or Climb or Cardio

• This is dependant week to week.
• For example this week I'll be doing a TBC class for Neil so I'll do cardio

Sunday: Rest

So as you can see there is some flexibility in there and rightfully so. Sometimes life gets in the way, so if I do my heavy lifting on the weekend, it's no big deal. As long as I get my two days in I'm a happy girl.

Sometimes I'll do 2 leg days a week. As of right now it's not necessary as I've JUST started heavy lifting again, but come July I might need a little extra.

I try to eat a lot cleaner in the summer as well, which always helps. The beers on the patio always seem to get me though.

If you have any questions don't hesitate!

Stay Strong Internets

Byn

Dynamic Warm Up and Motivation

Oh Hi Internets!

Today was the first day of my spring Bootcamp session. I'm trying something slightly different based on the feedback provided from the winter session. I extended the warm up to include a lot more dynamic movement before we get going. The reasoning behind this is some of the ladies found they got muscle cramps or were inadequately warmed up for the sessions.

So my bootcampers will be expected as of week 3 to start their dynamic warm up as soon as they enter the fitness studio (up to week 3 I'll be instructing it). This is because when we get to week 3 I extend the workout to push their body harder, so I need as much of the full hour as I can get.

Here is the warm up (I hope all my bootcampers read my blog so that they can review before coming to class *hint)

1. 20 Jumping Jacks

2. ~30 seconds of high knee-elbow back running (focus on core rotation).

3. 12-15 front lunges with twist each leg (walking or stationary)

4. 12-15 reverse lunges with ilio stretch (walking or stationary)

5. 30 seconds of high kicks (for hamstrings)

6. 30 seconds of lateral lunges (for hips)

7. Arm and leg swings until we are ready to go or repeat any of above if necessary.

I find the beginning of the semesters always exciting. I actually get a little nervous to teach the first class from time to time. I think this is because I really put myself out there when I'm instructing. I feel trying to relate to the members of the class is the most important thing to do.

I say to my class all the time how much they motivate me and this is 100% the truth. I feel energized after seeing how hard my bootcampers work, which makes me want to work harder myself!

I know motivation can be tough for a lot of people. I think I have blogged about motivation before, but since the summer is approaching us quickly (although the weather would seem to suggest otherwise) I thought it may time for some more tips.

Byn's Motivational Tips for Staying Fit (or anything really!)

1. Make a Plan: 

 I find for myself this is something that really keeps me on track, if I don't have a plan, well, I don't do much of anything. This takes a bit of brain power and time, but is very rewarding in the long run. I don't suggest making a long term plan to start off with, because the more general the plan the harder it is to follow it (or at least that is what I have found).

For example, my plan this week is to eat healthy and work out. The time length is good, but we need to be more specific here.

So I break this down into,

•  Tuesday I'm spinning and lifting,
• Wednesday I'm circuit training,
• Thursday I'm spinning and lifting,
• Friday I'm circuit training,
• Saturday I'll do a work out with my fiancé
• And Sunday is an optional rest day...... much better!

As for food...I NEED to go grocery shopping tomorrow, which I will do in the morning before work. I will buy my usual... see previous blogs for details.

So as you can see this plan is a good length and is specific, which will increase my chances at being successful. This will further motivate me for the following week.

2. Associate Working Out With Something You Enjoy

Let’s face it... if you're doing it right, working out sucks! So associate it with something awesome. For me, that is music. Music keeps me going right until the end of my workout. I recommend strategically placing songs where you know you start to fade. For example, I start to want to really stop running about 15 minutes in without fail. If I can get past the 20 minute mark I'm golden. So I put a kick ass song at the 15 minute mark to get me threw the "hell 5" as I call it.

For you it could be something other than music. Some people enjoy shopping! So say if you work out (insert number here) days this week you'll buy yourself that pair of cute earrings at Aldo Accessories.

One thing I don't recommend associating this with is food. I've had previous clients actually gain weight when starting a workout regime and when I ask them how they are eating the reply is "well because I've been working out I treat myself to McDonalds/Cheesecake/Doritios/another bottle of wine/ect". This is ok once in awhile but may hinder your goals if weight loss is one of them.

3. Find a Friend



This, I know, is easier said than done; but try and find a workout

partner that is around the same fitness level and has the same goals as you. This will keep you motivated trust me. I try and accumulate as many people in my life that work out as possible. I don't necessarily workout with these people, but I use them to keep me accounted for my actions.



Bobby and Me!



One of my major motivator friends is Bobby Tran from Workhorse Capacity here in town. When I see him post his healthy crazy meals on facebook, I want to eat healthy. When I see him deadlift 400lbs it makes me want to deadlift more than 80lbs haha.

This is why I recommend for beginners to start taking a class, because it allows you to meet these people who can provide social support.

4. Do Something That Makes You Uncomfortable

I think this is a good motivational tip for life in general. I find, at least for myself, when I am pushed outside my comfort zone I am not only more motivated but happier, more fulfilled and feel more accomplished. For working out in the gym it may learning how to use a machine you have NO idea how to use (please ask the personal trainer on duty to show you) or joining a fitness class that scares the mess out of you (like Bobby's "GET LEAN" craziness here at UoW).

Other areas in life where this applies...

• Striking up a conversation at a coffee shop with a stranger.
• Calling someone you know, but have never hung out with before and asking them out for lunch (who cares if they say no).
• Trying something different like rock climbing, beach volleyball, handgliding or skiing.
• Get in your car and purposely try and get lost (I do this all the time in Hamilton when Scott's at work, it's really fun.
• Going out with your friends to karaoke and singing when you’re not hammered.
• Buying an outfit that's totally not your style, but you've wanted to try and wearing it out that night.

If any of you have any more suggestions leave a comment! I'm always looking for more suggestions.

Well, I'm going to leave it there for now.

Stay Strong Internets

Byn

Tuesday Circuit Training Workout, Playlist and Soup Recipe

Hey Internets!

I know, I know, I've been on highatous! I'd make up an excuse, but I don't believe in excuses, so I simply just didn't get around to it. I'm so sorry and will try harder :)

The last couple of months have been super rewarding for me. My bootcamp ladies have been working so hard and I'm excited to teach the spring session starting May 2nd. I'm also going to be bringing my bootcamp to staff fitness on main campus, so they better watch out!



Bootcamp Ladies 2011



So today I am going to give you the circuit I did this morning. It was four combos of three rounds each. It took me about 40 minutes to do, and then I did abdominals and some yoga. I'll include my ab workout, but I can't remember what I did for yoga.

I am also going to give you my playlist to accompany this circuit training which is AWESOME.

At the end of this blog is also a soup recipe that I found in a magazine and that I'm going to make with my fiancé this weekend (although he doesn't know it yet).

Circuit Training: Do each exercise in the combo in succession then take a short ~30 sec break before repeating. Do each combo 3 times

Combo 1:

• Bench Jump Overs: 25 reps: find a flat bench and using your arms for support jump of the bench
• Chest Press on Bench: 15 reps: I used 20lbs but feel free to use which ever weight you want.

Combo 2:

• Bosu Burpies: 12 reps: using an upside down bosu, lift (using legs) over head, lower and perform a burpie with push up for 1 rep.
• Bosu Stair Run: 25reps: flip your bosu over and..... well run on it 25 times.

Combo 3:

• TRX Pushup: fatigue: Put your feet in the TRX system and do pushups. You can substitute for normal pushups/clap pushups if you do not have a TRX.
• Stair Run: 25Reps: Run up and down on a box, or you can use your bosu again

Combo 4:

• Modified Mountain Climbers: 25 Reps: Using your step/box go into a push up position with your hands on the step. Keeping your feet together jump forward then back to a plank then jump your legs apart and repeat.
• Uneven Modified Hindu Pushups: 12 Reps Each Arm: These are kind of hard to explain; next time I'll take a video maybe. Start lying on your stomach with one hand beside your chest and one beside your should (uneven). Push yourself straight up to a plank then back to a downward dog (see yoga positions) stance, move back forward into the plank position and lower yourself back down. Repeat.

You’re done!! YAY.

Now that you've royally kicked your butt... time for abs.

Abdominal Circuit: Do each exercise in succession take a short break (or not break). Repeat the circuit 3 to 4 times. I only did 3 today because I was toast after the circuit training.

1. Regular Crunches: 25 Reps

2. Single Leg Jack Knives: 10 Reps Each Leg: extend your crunch by lifting one leg and touch your toe with the opposite hand.

3. Unattractive Crunch: 15 Reps: My bootcamp ladies know what this is. Put the soles of your feet together and crunch up to meet your wide spread elbows with your wide spread knees. It'll look really unattractive if you’re doing it right haha.

4. Full Sit Up/Knees to Chest Combo: 10 Reps: Sit up then put your hands behind you and bring those knees to your chest, repeat.

5. Russian Twist: 30 Reps

Playlist!! These songs (in my opinion) accompany this workout WONDERFULLY.

#1: Top of the World: The Cataracts feat. Dev

#2: E.T: Katy Perry feat. Kanye West

#3: Sandstorm: Da Rude

#4: Points of Authority/99 Problems: Jay Z- and Linkin Park

#5: Paper Cut: Linkin Park

#6: Party Rock Anthem: LMFAO

#7: With You: Linkin Park

#8: Ghosts N Stuff: Deadmau5

#9: Who's That Chick: Rhianna

#10: Sick Muse: Metric

#11: Feel It: Three 6 Mafia feat. Tiesto

Cool Down

#1: Don't Look Back in Anger: Oasis

#2: Glitter in the Air: Pink

Phew what a mouth full. Now time for this awesome soup recipe :D

Summer Squash and Sweet Corn Yum Soup

• 4 large ears of corn or 2 cans of sweet corn
• 8 small yellow crookneck summer squash
• 2 tbs minced shallot
• 1tbs crushed garlic
• 4 cups low sodium vegetable stock
• 1 tsp hot red pepper sauce
• Juice of 1-2 lemons
• 1tbsp chopped fresh tarragon
• 3 tbsp chopped fresh parsley

1. Cut kernels from the ears, discard the cobs. Halve squash lengthwise and grill until tender, cut into small pieces.

2. Sauté shallot and garlic in oil in a saucepan. Add stock and corn. Bring to a low boil and cook 15 minute or until corn is tender.

3. Blend the mixture in a blender until smooth; return to saucepan and add squash, hot sauce, lemon juice and tarragon. Simmer for 15 minute. Garnish with parley

Nutrients/serving: Calories: 170, Total Fat: 4g, Saturated Fat: 0g, Trans Fat: 0g, Cholesterol: 0g, Sodium: 90mg, Carbs: 29g, Dietary Fiber: 5g, Sugars: 8g, Protein: 9g, Iron: 2mg.