Yoga Part II: Sun Salutation

The Sun Salutation is an integral part of the Vinyasa yoga practice.

It is usually performed toward the beginning of a practice and can be a useful way to "warm up" and elevate the heart rate before performing deeper, longer stretches and strengthening poses. It can also be an enjoyable meditative practice; an opportunity to relieve stress and flow with your breath to a series of opposing flexion and extension poses.

This past Sunday turned out to be a beautiful day to "solute the sun," so I have some pictures to share with you from the neighborhood lake in order to walk you through your Sun Salutation.

Mountain Pose:
Standing with your feet shoulder width apart, disperse your weight evenly from
left to right and front to back. Strengthen your thighs and glutes, lift your
spine tall and roll your shoulders back. Keep the head lifted. This is an excellent opportunity to practice "perfect posture" which will be challenging for most of us.

Full Sun:
Inhaling through your nose, lift your arms to the sides and above your head into full sun.
After you've performed a few repetitions, and your spine is warmed up, you can even add a little back extension here by looking up and back.

Swan Dive:
On your exhale, sticking your hips back and keeping a slight bend in your knees, slowly fold to the ground with a flat back. The hips back / knees bent is very important to make sure you are not putting any strain in your lower back.

Forward Fold:
Finishing your exhale in the forward fold, dropping your head down, looking through your legs behind you. While in the folded position (if you plan on holding it for a little while), make sure you support your weight by putting your fingertips on the ground, or placing your hands on your shins. Again, this helps to prevent unnecessary pressure in your lower back.
Lunge:
On your next inhale, step back with one leg into a deep lunge. Drop the hips and lift the head and chest. If you are doing option 1 that follows (child's pose), you can drop back to a kneeling lunge, pressing your back knee into the mat.

Option 1: Child's Pose
For a beginner, or anyone seeking a more gentle practice, stick with option 1 for the next few asanas. After your lunge drop both knees to the ground and press back into child's pose as you exhale. Your fingertips reaching forward while your forehead presses to the mat.

Option 2: Down Dog
As you advance, or for a more intense practice, from the lunge position, step the other leg back and exhale as you lift your hips up to the sky. Focus on pressing the heels into the ground and keeping your shoulders relaxed. Think about sliding your shoulders "down your back" and tucking them into your back pockets, keeping your shoulders away from your ears.

Option 1: Kneeling Plank
Inhale as you shift your weight forward into a kneeling push-up position. Your hips should be in a straight line with your knees and shoulders and your abdominals are kept tight.

Option 2: Plank
From down dog, shift your weight forward into a push up position on your toes, inhaling as you come forward. Abdominals are tight and your arms are strong.

Option 1: Kneeling Crocodile
Slowly and with control, keeping your elbows close to your sides, gently lower yourself toward the ground for the entire length of your exhale. Over time, work on building strength by holding this position. The more you keep your elbows tucked in, the easier this will be.

Option 2: Crocodile
From the plank pose, shift your weight forward by pushing with your toes and slowly lower, keeping your elbows close to your sides. If it seems too challenging at first, feel free to drop to your knees as you lower down, then work on building the strength over time.

Option 1: Baby Cobra
After lowering all the way down, inhale as you lift your chest slightly, using your hands for additional support. As you flow through multiple sun sal's, you may be able to lift your chest a little higher, however, never lift higher than you feel comfortable. This should feel like a nice opener for your abdominals and chest, and a strengthener (not causing strain) for your lower back. If there is any irritation, stay low. You will notice your flexibility will be different every day you perform these poses.

Option 2: Full Cobra
If you have the back flexibility, after lowering your crocodile pose, inhale as you lift your chest and press higher with your hands. Don't feel the need to straighten your arms completely, just lift as high as is comfortable for your back. Just because you are choosing option 2 doesn't mean that you have to perform the full cobra. Having a low-back injury myself, I often perform all the other moves on my toes, but then opt for the baby cobra, unless I am feeling very warm and flexible.

Option 1: Back to Child's Pose
Gently lower your chest and press back to child's pose while exhaling.

Option 2: Back to Down Dog
From Cobra, tuck your toes under and press with your arms as you lift your hips back to the sky, pressing the heels into the ground, back to down dog. Exhaling as you press into this position.

(Whether you are following Option 1 or 2): Lunge
Step one foot forward into the lunge position, taking the time to work your foot back up between your hands. Dropping the hips and lifting the chest as you inhale. Checking to make sure your knee and ankle are in alignment (and that your knee is not past your toes). I have found that it is more difficult to step forward into a lunge (achieving proper form) then it is to step back into the lunge that we do towards the beginning of the salutation. Take the time to inch your foot forward so that your knee comes into proper alignment.

Forward Fold:
Stepping the other foot in as you exhale and sink into your forward fold, remembering to drop your head and keep your weight supported.

Reverse Swan Dive:
Inhale, sticking your hips back and keeping a slight bend in your knees while lifting with a flat back (again, supported through your hips).

Full Sun:
Finishing your inhale by standing tall and reaching back up into full sun.

Mountain Pose:
And finally exhaling your arms back to your sides into mountain pose, checking to make sure the feet are in alignment with the toes facing forward with your hams and glutes contracted.
-----

This completes one sequence of the sun salutation. I suggest performing an even number and making sure that you alternate which leg you lunge back (and forward) with each time.
After performing 6-10 salutations, you'll probably be feeling pretty warm and ready to attempt additional yoga stretches! However, I've also used the sun salutation as a nice break from a study session, to help clear my mind, and also after a long day of sitting/traveling in order to stretch and strengthen each area of my body.
While I certainly emphasize proper form to all of my classes, it is most important that you release any feelings of judgement or competition with yourself or with others. Resist comparing the way you feel or look in the pose to the pictures you see here, or other ideas you have about these poses. Each day will be different. Some days you will feel strong, balanced and flexible, others you will feel off balance and/or inflexible. That is all part of the journey and discovery of becoming in tune with our bodies.
Keep in mind all the great benefits of yoga that I briefly introduced in the last post about Yog-aaahhhhh. And stay tuned as the next post will give you greater detail and explanations for why and how those benefits can be achieved.

Have a HEALTHY day!

~ Fit Britt

Yog-aaahhh

Yoga, y-o-g-a yoga, yo-yo-yo-yo-yoga (name that tune!).

It is becoming more and more apparent to me that yoga is truly for EVERYONE! I think a lot of people are still skeptical of yoga because they don't want to stand on their head while chanting and "ohm-ing." Let me say I have yet to do either of those in any of the classes I have experienced. There are some great organizations that have really transitioned yoga into a very comfortable and beneficial practice for general fitness centers and a group exercise setting.

What are your personal and fitness goals? Increase flexibility? Increase strength? Reduce stress? Clear your mind? Lose weight? Multitask and get multiple benefits within a shorter period of time?

All of these, and many more benefits can be acheived through yoga! And the great thing is you can be a yogi at any level. Pay attention to the name of the class you attend (don't start with advanced or "challenge" or hard core, etc.) but for the most part, each yoga class should be taught showing many levels and options that you can perform throughout the class.

The most common type of yoga seen in our culture is hatha yoga, which means we place most of our focus on the physical practice of the asanas, or poses. Furthermore, we flow through those poses in a vinyasa style, meaning we flow and transition from pose to pose with our breath.

The classes are most likely set up so that you start standing, sitting or lying on your mat barefoot, and spend the first few minutes of class focusing on your breathing and clearing your mind. In yoga, you breath through your nose the whole time, both on the inhale and the exhale. (This is partly in order to generate warmth through our breath, but also is considered a "cleansing breath" since our nose acts as a filter.) This time is meant to be a transition for you to stop the never ending thought processing in your mind and focus purely on your body and breath. The class should build slowly, adding movement with your breath and building up to the sun salutation (which is a series of poses that have you bending forward and backward, stretching and strengthing and ultimately increasing your body temperature so that your muscles are warm and ready for a deeper stretch). Then you progress to more intense stretches for your legs, hips, spine, and arms (only as intense as YOU would like), maybe a few balance poses, and the class starts to wind back down to some milder stretching on the floor and into final relaxation. The final relaxation is a way to "seal" your practice before entering back into the busy, hectic world. Again, focusing on your breathing and keeping your thoughts on your body instead of your to-do list. How often do you allow yourself 5 minutes to completely clear your mind and to be still? Just five minutes can give your body and mind so many benefits.

There are still many varieties and options for yoga, and I encourage you to check them out! In general, they should follow a similar sequence and could last from 30 minutes to 90+ minutes. Yoga is an activity that you could perform on your own, once you knew a few stretches. There are also "hot yoga" or Bikram yoga classes that are set in a 105 degree room, increasing the heat to your muscles and therefore helping you acheive a deeper stretch (and increasing your sweating and weight loss).

Stay tuned for the next two posts where I will explain in detail how each of the goals mentioned above can be achieved through yoga and also lead you through the sun salutation.

Additionally, for my friends in Texas ~ let me know if you'd like to join me for a yoga session. I have free passes to attend the classes I teach at Gold's gym (7:30 pm on Mondays and 6:30 pm on Fridays). Finally, what I am MOST excited about is that there is a Hot Yoga studio opening in College Station in one more week. Check out the website if you are interested:
http://www.collegestationyoga.com/
I believe that they will be offering free sample classes the week of October 12th. I'll be looking to go to a class that Tues, Wed, or Thurs evening if you'd like to join!

More to come on why you'll be saying yog-"aahh" with me!

Have a HEALTHY day!
~ Fit Britt

Quick AND AFFORDABLE Meal Prep

What's for dinner?
Oh the planning, the preparation, the last minute obstacles, and finally giving it all up and running through the drive thru. It happens to the best of us...but it doesn't have to!

There are TONS of great "meal preparation locations" across the country that can help you stay on track and have delicious home-cooked meals ready in no time.
So here's the deal, you dedicate two hours either one evening a week or once on the weekend to go to a storefront and prepare as many meals as you would like. All the marinades, sauces, sides, etc... they each get their own freezer bag and then finally a spot in your freezer at home (most recommend eating within 2 months of freezing). From there, they are ready to be cooked for about thirty minutes and dinner is done! Some of them don't even need to be thawed before throwing in the oven or on the stovetop. If they do, the only planning needed is a transfer to the fridge one or two days before you'd like to cook it!

I love this for soooo many reasons. It is a great opportunity to try out new recipes, styles and flavors that you might not venture into with your own cooking. Additionally, you don't have to purchase all of the spices, etc. that you only use for one recipe. You also don't have to spend time chopping all the veggies yourself. Everything is waiting for you at the meal prep stations! At most locations, you don't even have to clean up after yourself! You just move along to your next prep station. Don't like mushrooms? Leave them out of your mix! Or my favorite, add an extra scoop of veggies or a little more of your favorite flavors! There is still plenty of flexibility to adjust the meals to your liking.

Yeah, but it's probably pretty expensive to have such a convenient service, right? NEGATIVE! Depending on the company, it averages about $3-5 per plate of food (and most meals make somewhere between 3-6 "plates" depending on how you package it). For a home-cooked well-balanced meal with fresh vegetables and lots of flavor, you can't beat it!

I encourage you to try it out yourself. I believe it will truly save your life - by saving you time and perhaps helping you eat a little healthier. On the healthy note: not all of the recipes are lean and healthy, which I think is good because variety is the spice of life. But most locations have additional options for you to make the dishes more healthy if you'd like (some allow you to substitute wheat tortillas, pasta and brown rice; others allow you to change a beef or a pork option to lean chicken if you let them know ahead of time, etc.). Most locations also offer pretty amazing desserts: some that are already prepared and ready for you to take home and some that you can prepare yourself.

Can't spare two hours? A lot of companies have freezers already stocked with pre-prepared dishes, so you can stop by, purchase what you'd like and be on your merry way! Some companies even deliver to your home! (Both of these options are for an additional charge.)

I actually just pulled this website back up to find a new location for myself in Texas, and I thought it would be great to share with you as well!

So start by checking out this website to find locations and companies near you:
http://www.easymealprep.com/main/direct02.php

Some things that differentiate the companies:
- Some companies will let you split the meals, meaning you can take a 6-plate meal and turn it into 2 3-plate meals (great for me and the hubby). Also great if you want to go with a friend and split all the meals and split the cost.

- Some locations will allow you to bring your children, which can be a great family activity.

- Some locations offer private parties - how fun would it be to have a ladies night, eating scones and drinking wine while hanging out with all your besties and being productive?

- Definitely the menus will vary by location and vary by month.

- Some locations focus more on the entree, while some make sure that the entrees include a side. (To help keep cost down, the more expensive entrees like steak often do not come with a side). Don't let this discourage you if everything else looks good... I find it very easy to add a frozen Steamfresh veggie pack and some bagged frozen rolls that you just bake the number you'd like and dinner is still ready in no time!

*A shout out to "Let's Dish"
So I know there are many options and companies out there... but the one I have gone to and been so incredibly happy with that I never bothered trying another company is Let's Dish. If you are in the DC/NC/SC area or in WA state - I encourage you to give them a try. Actually, let me know if you are interested, because I can "refer" you to them, which means you will get a 10-15% discount on your first visit.

*Seeking out "Super Suppers"
For those of you that are in TX, I plan to check out one of the Super Suppers in Houston one weekend before the end of September. Let me know if you'd like to join!

I do hope that you will try this out, and I hope it will be a life saver to you like it has been to so many already. Please share if you have any experiences or companies that you truly enjoy!

Have a HEALTHY day!
~ Fit Britt

Run Fit Britt Run!

Well, Fit Britt and Gym Jim (ha ha - he's going to kill me if he reads this) have decided to sign up for a few half-marathons in 2010. Our first one will be a nice way for us to take care of our hearts on Valentine's Day, at the Austin 1/2! We are hopeful that some of our Texas friends, family and coworkers will join for this event.
This will be a nice prep for the main event: The Nashville Country Half Marathon on April 24th... You know, Nashville isn't TERRIBLE driving distance from places like North Carolina and DC for ALL of our friends to join!

In the past, we have ran a few 10 milers, but it's been a few years and while I've been doing other forms of activity, I haven't been running much lately. So this post will give you a few suggestions in case you want to join us and are starting from scratch, or just give you motivation for whatever new training program you are considering!

1. Give yourself credit: One word you will never hear me refer to myself as is an athlete... I enjoy working out and staying healthy, but I personally don't have that strong drive to be "bigger, better, faster." On top of that, I try to refrain from telling people that I am a runner, because really I'm more of a jogger (I truly prefer the 10 minute mile). All of this to say that everyone is going to have different reasons for training and different goals along the way. And that is okay... and that is something that you will want to remind yourself often. Back when I was in my past running phase, I started running with some friends that were a lot faster than me, and they really encouraged me to run faster and faster. And what I personally found, is that I no longer enjoyed the activity... it just wasn't what I was looking for! Even though it takes me longer to run a certain distance than "the runners," in the end I am really proud of myself for running non-stop for whatever the length of time (1:40 for a 10 miler, etc.)!
I'm not saying that you shouldn't challenge yourself and try and improve over time (you'll need to in order to continue to see results... but it will also become easier for you to work harder). But I am saying to keep your personal goal in mind and don't let anyone else's goal or fitness level take away from the great work you are doing for your health or the enjoyment you are having with the activity.
2. Know where to start: Even though I do plan on running the entire race, that doesn't mean that I have to run for ALL of my training! In fact, I have really struggled with running outside now that we have moved to Texas. So I've decided to start by continuing some of the activities I've been doing indoors (attending cycling classes and other group ex classes) and also adding in some long 1 hour+ walks outside so that I can start getting used to the temperature, repetitive motion, and the length of time. Not only does cross training provide another outlet for you to be working on your cardiovascular training, but it is a great way to minimize the repetitive movement of running, keeping your body in better balance.
3. Keep your program well rounded: Regardless of which aspect of fitness you are focusing on, don't forget that all programs should incorporate cardio, strength and flexibility. This can be as simple as making sure that you take 5-10 minutes to stretch at the end of each run, and possibly even perform some crunches, push ups, dips, etc. Otherwise, you can dedicate 1-3 days of the week to add in some strength training days and possibly even a yoga class; both of which will ultimately benefit your running!
4. Have a goal: Your training program should have a deadline. Whether your goal is weight loss, running a certain distance, increasing strength, size, etc - you should have a target date to achieve this by. In our case, we needed the motivation of signing up for an event in order to motivate us and keep us on track. After the deadline, you can revise and set your next goal.
5. Have short term goals: You should also have measurable checkpoints along the way... mini goals that will build up and help you achieve your main focus. If you are signing up for a long race, find some shorter events leading up to the event that can help keep you on track and measure your progress.
6. Design a plan: You should have a fairly good idea of what you want to accomplish each week. I like to try to get a workout in every day during the work week, but we all know that doesn't always happen. Likewise, there is no way that I could have time to do my long runs (once I get to that point) during the week. So my personal plan will be:
2-3 sessions of (30-60 minute) cardio each week,
2 sessions of (30-60 minute) strength training each week
and 2 (60 minute) yoga classes each week.
I will try to do all of the above during the work week and a long run AND REST on the weekend.
This will mean that during the week I will be combining two activities on multiple days. Another option would be to build your rest days into the work week and get more activity on the weekend when you have more flexibility in your schedule. I'm doing this because I enjoy all of these activities, but don't feel like you need to squeeze all of this into your plan in order to train for an event!
7. Take a break!: Build time to rest into your plan. When you strength train, you literally rip your muscles... they need time to rest and rebuild stronger. When you workout at a high intensity (sprinting or possibly endurance) you get a build up of toxins in your muscles and blood that needs time to dissipate and recover. Rest isn't for weenies, rest is for people who want to be stronger and more efficient... once they recover. Allow at least one day a week for rest.
8. Listen to your body: Sorry, but I'm not one of those tough gals that's going to tell you "Pain is weakness leaving the body." My final suggestion to you is to listen to your body. If your knee or ankle is bothering you, maybe you shouldn't go for a run that day. If you truly feel like your body needs another day of rest, give it what it needs. Otherwise, I challenge you to find another activity that you can do that will be more gentle on your joints... or more mild if you are feeling under the weather one day. Cycling is great for the joints, walking is great for less intensity; elliptical-ing is great for both.

No matter your goal, I hope these simple suggestions will keep you on track and feeling successful along the way. Anyone willing to share their goal??

Have a Healthy day!
~ Fit Britt

Edible Tidbit From Fit Britt: Cheeseburgers

Call me crazy, but I’m convinced that a cheeseburger is the most perfect meal. Let’s think about the food groups: we’ve got 2 servings of grains, a serving of meat protein, a serving of dairy protein, and hopefully lots of vegetables. What could be better?!?
Well, you knew it was coming, here are a few suggestions to make sure it is a healthier option:
1. Make sure that your bread is wheat, and preferably not two inches thick.
2. Aim to make the protein lean (Laura’s lean ground beef is good, or even better: bison, ground turkey or chicken).
3. Grill or broil it so that it isn’t cooking it its’ own fat.
4. Use cheeses made with 2% or skim milk… and try using only half of a piece of cheese or mixing chunks of cheese (such as blue cheese) into the burger instead.
5. Add lots and lots of veggies! Mushrooms, onions, lettuce/spinach, tomato, avocado, pickle, you get the gist. Add ‘em all!
6. Watch the condiments! Try to use ones with less fat and sugar. Avacado or guacamole can be a great substitute for creamy mayonnaise (still high in fat, but at least it’s healthy fat!), or try a small amount of ranch dressing (still fatty).
7. We haven’t mentioned those French fries yet, that always seemed to be attached at the hip with the burger… if you are eating out, try to replace them with another side: steamed (not drenched in butter) veggies, side salad, fresh fruit, baked chips, etc. If you are eating at home, try baking some sweet potato fries (can find in the freezer section). If you just have to have the fries, let yourself have them, but try to control your portion size! Just remember if you splurge more when you eat, you’ll have to pay for it in the gym (and/or eat healthier at another meal that day).

Just some simple tips to make it healthier yet still enjoyable!

Also, if you are interested in more information on vegetarian suggestions, see Environmental Mama's most recent post on her site: 12 suggestions for vegetarian meals.

Have a HEALTHY day!
~ Fit Britt

A Vegetarian Lifestyle

Greetings Fit Britt Followers! I have asked my lil sis, who is a vegetarian, to write a little bit about the health benefits of a vegetarian lifestyle. She wrote her senior paper in high school on this very topic and just started her first year at UNC-W for creative writing. I hope that if nothing else, this post will encourage you to add more veggies and "vegetarian" foods into your daily diet. Or, consider taking my personal challenge of eating vegetarian for lunch every day. My good blogger friend, Environmental Mama, is also a vegetarian - I hope she will chime in with additional health benefits, suggestions and ideas for delicious meals!

Take it away Paige...

What comes to mind when you think of the word vegetarian? I know for some people, it is a synonym for self-righteous, tree-hugging lunatic. But when you delve deeper into the meaning of the word, most vegetarians are just trying to live a healthy lifestyle. The following paragraph is an excerpt from my senior paper and is all factual.

“It has been proven that, time and time again, a meatless lifestyle is the most beneficial way to live, nutrition-wise. Of his switch to vegetarianism, Dr. John A. McDougall, medical director of the McDougall Program, says, “my stomachaches became sorrows of the past, and so did my constipation. I lost unnecessary weight, my skin became less oily, the cholesterol levels in my blood dropped precipitously, and I had more energy” (McDougall 26). Compared to meat-eating, vegetarianism does wonders for your heart and bloodstream; those who steer away from eating animal flesh are a much less likely to get heart disease (Perry 10). In fact, through a scientific study by Dr. Roland L. Phillips, an epidemiologist (a scientist who compares deaths of meat eaters to deaths of vegetarians), it was proven that meat eaters are ten times more likely to acquire coronary heart disease (Cox 6-7, 10). This is because animal products, including dairy and eggs, all contain lots of saturated fat. An excess of dietary fat can cause high cholesterol, thus causing diet-related heart troubles (Wolfe 100-101). Eating meat also has tremendous effects on blood pressure. Dr. Ryde, a British practitioner, suggested to one of his patients with a 185/120 blood pressure to go on a vegan diet—soon, the pressure dropped to 115/75. Even medication can’t produce those kinds of results (Cox 23)! Plus, meat-eaters have a much higher risk of becoming obese as opposed to vegetarians (Perry 10). Part of this is because not only do vegetarians and vegans exclude animal products, but they also are very health-conscience and eat many completely organic foods instead of processed foods containing lots of chemicals, flavorings, and preservatives, which turn directly into fat (Wolfe 126, 129). Besides, it is proven that people who cut meat out of their diet live 6 to 10 years longer than those who don’t (PETA 1).”

Surprising, right? The health benefits seem pretty ideal. But what if you’re not ready to give up meat full-time? Believe it or not, there are actually many different types of vegetarianism. The following paragraph is another excerpt from my research paper that explains all the terms.

“There are so many different classifications of vegetarian that each individual can choose what suits him or her best. Vegans, for example, are the most strict—they don’t eat anything that comes from an animal, including milk or eggs. Lacto-ovo vegetarians, on the other hand, will consume milk and eggs—just no flesh. There are also less strict forms; the pesco-vegetarian eats fish and the semi-vegetarian will occasionally eat all types of meat (Perry 15). According to an excerpt from the magazine Ebony, “Health specialists agree that with careful planning, a vegetarian diet can be healthy and nutritionally sound, no matter which type of vegetarian diet you choose” (Hughes 77).

So there you have it, folks. There’s a slight possibility that I am a tree-hugging lunatic, but, like my sister, I do realize how important it is to keep my body healthy. Below are the sources that I have cited in this blog; if it triggers your interest, I definitely recommend checking them out. This stuff is fascinating!

Cox, Peter. You Don’t Need Meat. New York: Thomas Dunne Books, 2002.

Hughes, Zondra. "Should you become a vegetarian? Think before you eat. Go veg for life. (Health & Fitness)." Ebony. July 2003: 70+. 15 December 2007.

McDougall, John A. The McDougall Program: Twelve Days to Dynamic Health. New York: NAL Books, 1990.

Perry, Cheryl L., Leslie A. Lytle, and Teresa G. Jacobs. The Vegetarian Manifesto. Philadelphia: Running Press Book Publishers, 2004.

Wolfe, Frankie Avalon. The Complete Idiot’s Guide to Being Vegetarian. Indianapolis: Alpha Books, 2000.

At Home MULTITASKING Fitness Program: Level 1

Here’s a quick work out that targets multiple body parts at the same time, to help you save time! Start by doing each exercise once, 12-15 repetitions*. When you have a good understanding of the exercises, try limiting the amount of rest between each exercise and (when energy and time permit) start going through the series 2-3 times. Perform this series 2-3 days a week (with a day off in between) and aim for 30 minutes of cardio on most of the other days!
*As for selecting the appropriate weight, select a weight that you can perform with proper control ONLY 12-15 times. If you could keep going past 15, you’ll need to add more weight next time. If you can’t even do 12 (especially if you are starting a new program) you’ll need to lower your weight for now. Lifting a weight that is not challenging enough for you, or a weight that is too heavy for you to properly control will just be a waste of your time.

#1. Standing lunge with dumbbell curl to press:

1. Start with one foot widely in front of the other. Test your lunge by bending your knees, allowing your hips to drop straight toward the ground (not forward) and check for a near-90 degree angle at both knees. When ready, add in the arm motion, start with your arms up at shoulder level in a bicep curl motion. As you lunge down, slowly lower your arms, and raise your arms and legs up together. Hold that stance as you switch to a wider arm position (palms facing forward) and perform an overhead shoulder press (don’t arch your back!). Repeat 12-15 times. Do one set on one leg, and then do the opposite leg after #3.

a. For added challenge put your front foot on a BOSU ball or other balance tool.

#2. Stability ball pushups (thighs on ball):

1. Start by getting on all fours and putting your belly on the ball. Then slowly walk out with your arms until the ball is at your mid-thigh. Position your arms in line with your shoulders (but wider) and allow your elbows to bend out to the side as you lower and press up. Make sure to squeeze your stomach tight (thinning your waist from all directions) the entire time! This is great for your core as well as your arms.
Keeping the ball on your thighs will make the weight lighter in your arms than if you were performing a push up on your toes, but will add the challenge of working your core.
a. If you don’t have a ball, do pushups on your knees or toes.
b. For added challenge, work on walking your arms further away so the ball is lower on your legs. Progress all the way to your toes!

#3. Stability ball bridge with triceps extension (skull crusher):

1. Grab your dumbbells and hold onto them while you sit on the ball and slowly walk your feet out until your upper back, shoulders, and head are resting on the ball. Make sure your feet stay directly under your knees and LIFT YOUR HIPS up squeezing your glutes the entire time. You’ll notice that just holding this position is a work out and is targeting MANY muscles! Once you are in position, lift your arms straight up with palms facing each other. Keeping your shoulder and elbow in place, bend at the elbow and allow the forearms and hands to come toward the head to a 90 degree angle. Press back up and repeat. Don’t hit yourself in the head with a dumbbell :)
a. If you don’t have a ball, either lay on the floor or prop your shoulders and head up on a stable couch/chair.

#1b. Perform the Lunge with dumbbell curl to press on the opposite leg.

#4. Stability ball crunches:

1. Sit back down on your ball and walk your feet out until the ball is in the arch of your lower back. Check to make sure your ankles are in line right under your knees. Lay back until you are parallel to the floor and lift part way up (not a sit up, a crunch!). Work up to doing a set of 20-30.
If this seems too challenging or bothers your back for any reason, simply roll down the ball until the ball is at your mid back. Over time, work your way back to the lower back region, but give yourself time to adjust.

a. No ball? Crunches on the floor!
b. For added challenge, straighten your arms by your ears (leave them by your ears as you crunch up) and/or stretch back even further than parallel, into a slight backbend.

#5. Side lunge step out with dumbbell scaption:

This exercise will use a very light weight as we are focusing on your small shoulder muscles (3-8 lbs).
Standing with your feet together, step one foot out to the side and slightly forward, lunging towards the foot that stepped out (base leg stays straight). Get your feet into position first, then hold the position as you lift your arms up at a diagonal (not a front raise, not a side raise) to eye level. Lower with control, step back together and repeat on the opposite side. Aim for 10-14 total arm lifts (5-7 lunges to each side).
This is a fairly difficult move, if it seems too challenging, break it into two separate moves: standing scaption (diagonal shoulder raise) and a side lunge.
a. For added challenge combine the shoulder raise with the step out and/or balance on your base foot for a few seconds when you step back in.

#6. Stability ball Y-T-A:

This is also a light weight exercise, and I encourage you to try it first with no weight at all (then work up to 3-8 lbs). It is also helpful to prop your feet against the base of a wall so you do not roll forward.
Kneel in front of your ball and then press up to where your upper thighs and hips are on the ball (most importantly get into a position that will not cause you to arch your back as you lift up). Curl your body around the ball, then lift up straightening your back and pulling your arms into the letter “Y.” Curl back over the ball, lift up again into the letter “T” with your arms to the sides. Curl again and lift up one more time to the letter “A.” The focus should be on squeezing your shoulder blades and working your upper back muscles (while also keeping your core tight to help protect and strengthen your lower back).
If this bothers your lower back, reduce your weight, try using a bigger ball, or DON’T DO IT AT ALL!
a. For added challenge, do not curl back over the ball between each letter. Gently relax your shoulder blades, move to the next letter and continue.

#7. Single leg balance with biceps curl:

It’s simple! (Yeah right.) Just stand on one leg while you do your biceps curls. If you are only doing one set, make sure to switch legs at the halfway point. If you are too unbalanced, use your “kickstand” by putting your toe down and decrease the assistance over time.
a. For added challenge, stand on a BOSU ball or other stability tool.

#8. Stability ball spinal balance:

Start on all fours with your hips on the ball. Squeeze your core and lift your RIGHT arm and your LEFT leg (note: opposite arm and leg). Lower and repeat on opposite side.
a. If you do not have a stability ball, perform this move on your hands and knees.

#9. Floor bridge (with ABD or ADD):

Start with just your body lying on the floor. With your feet hip width apart, press your feet into the ground and lift your hips up, focusing on squeezing your glutes with each repetition.

a. To work your inner thighs (ADDuction) place a squishy ball or a yoga block between your knees and pause at the top of each hip lift to add a squeeze.
b. To work your outer thighs (ABDuction) tie a thera-band around your thighs and pause at the top of each motion to press your knees outward.

#10. Reverse crunches/hip lifts:

Still on the floor, start with knees bent. Without swinging your legs, lift your hips off the floor (yeah – there’s a muscle in there that you probably haven’t been using!). Build up to holding your hips up for 2+ seconds (without pushing your arms into the floor to hold you up!).

a. For added challenge, straighten your legs and/or add a “lower your legs towards the floor” movement (but don’t swing into the hip lift!).

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There you have it, 10 exercises which each work multiple muscle groups. If you perform this routine, let me know how it goes for you! Questions and comments are always appreciated.

Have a HEALTHY day!

~ Fit Britt

FitBritt's Favorite Fitness Items

Before I start sharing specific exercise suggestions, I wanted to introduce my favorite fitness items. They are somewhat in order (with #1 being my top suggestion) however it will really depend on your goals and interests for fitness and health, as well as your budget :).

10. Stretch strap

A stretch strap can be as simple as a belt, or can have various loops like the example above. Stretching is something that you can do 7 days a week, and we all need it to lengthen our tight muscles and stretch out our muscular imbalances that are caused by both sitting for prolonged periods and performing the same movement repetitively. The strap is great because you no longer have to contort your body to reach your foot. You can perform many stretches while keeping your body in the right alignment by hooking your foot in the strap and pulling with your hands. Examples of stretches that would use the strap: sitting and trying to bend forward and reach toes, laying down and lifting one foot straight up in the air (keeping the knee straight), the standing quad stretch where you pull one foot up to your glutes (keeping your knees together), or various arm stretches circling your shoulders or reaching around your back.

COST: ~$30

9. Yoga block

If you are going to do yoga, in addition to having the stretching strap, you should also have 1 or 2 yoga blocks. These are also great to keep your body in the proper alignment while reaching towards the ground while stretching. Because of the shape of the block, you can set it at three different height levels depending on what you need for support. While standing and folding forward for stretches, it is not best to let your body "dangle," the gravity can cause more of a strain then a stretch. You should find a height where you are in a mild stretch, and if your hands cannot reach the ground, use yoga blocks for support. Examples of yoga poses that can utilize yoga blocks: forward fold, triangle, pyramid, deep lunge, half moon (balancing pose).

Yoga blocks can also be used as a prop to squeeze between your knees when performing crunches to help activate your abdominals and strengthen your inner thighs, as well as between your knees while standing and squatting to keep your knees in proper alignment.

COST: ~$10

8. Resistance Tubing

This is a great and portable tool to have at home and take on travel. There are different thicknesses (depicted with different color bands) to increase the resistance, but you can also shorten your grasp on the band to make it more challenging. Stand on the band to perform bicep curls, front/side lifts, upright rows, etc. Have someone hold the band behind you (or get one that ties to a door) to push forward in a chest press, fly, or overhead triceps extension. Have someone hold it in front of you to pull back and perform rows or straight arm pull downs. Step on a thicker band to perform squats. You can even use a tube AND dumbbells together to increase the challenge and instability factor.

You can also get flat, thin bands called TheraBands that are often used in physical therapy. These can be tied around your thighs to perform outer thigh exercises, held in your hands pulling in various directions to do shoulder exercises, etc.
COST: under $10/ea.

7. Foam Roller

Foam rollers have dramatically increased in popularity over the past year. You may finally start seeing them at your gym and I believe many major sporting goods stores have started carrying them. Another item that started in physical therapy, foam rollers can be used for both stretching and stability work. You can buy them in 1 foot or 3 foot length. The longer length is good if you want to lay lengthwise down the roller, otherwise I believe the 1 foot length would work for all other needs. You can also buy the full circle diameter or a half circle (one side is flat). The full diameter is used for stretching, the 1/2 diameter is used for balance (practice standing on either side for 30-60 seconds, then work on standing on it while performing other exercises such as biceps curls or shoulder press).

For stretching and working out muscular imbalances, the foam roller is a must. There will be future posts specifically on "foam rolling" but the basic idea is that you put the roller on the ground and place a muscle (such as your calf) on top of it and gently roll out the knots (NEVER ROLL OVER A JOINT!). This is similar to using tennis balls to massage your back, but I believe more effective.

COST: $10-20 depending on size and material

6. Dumbbells

Whether I am working out in the gym, or at home, I prefer to use dumbbells. While weight machines at the gym can be good for teaching your body the right motion, the dumbbells provide a few added challenges that will benefit your muscles. First, each arm is responsible for its' specific amount of weight - on a machine it is very likely that one arm is pushing more of the weight than the other, unbeknownst to you. Second, dumbbells require your body to use more control, therefore using more stabilizing muscles (ex: all of your shoulder and rotator cuff muscles have to work to stabilize while you are doing a chest press) and even require you to tighten your core to achieve control. And what happens when you are using more muscles at one time??? You burn more calories!! And you work more muscles at one time - what great time management!

Two problems with dumbbells at home are the expense and the space. You would be lucky to find dumbbells around $1 per pound. Therefore, with each set of weights that you purchase (5 lb set, 8 lb set, 10 lb set, etc.) this can get pretty expensive! One solution to this is to purchase an adjustable dumbbell set. If you only need up to 25 lbs, Target has a pretty good Reebok set which I think is under $100. I have heard good things about PowerBlocks, but they are very square and might feel weird to work with. If you start looking at these, especially getting up to 50-60 lb sets, we are talking 100's of dollars, but if you think about the number of dumbbells these replace, you will quickly see how much more efficient they are.

5. Stability Ball

Oh, my dear friend the Stability Ball. If there were a device that you knew that everytime you were on it you'd be working your abs... would you be interested? This is it, my friends! There are SOO) many things that you can do with this ball: crunches, pushups with your thighs on the ball, sitting on the ball while performing dumbbell arm exercises, kneeling on the ball, laying your shoulders on the ball with your feet on the ground and yes - even using it as an office chair, which I prefer. (Most of you know that I have a lower back disc issue, which is often exacerbated by slouching. When I sit on the ball all day, I am required to keep my abs tight and use good posture - alas, no back pain!) There will be many suggested exercises in the future utilizing the ball, so for now let's discuss selecting a ball.

1. When you sit on the ball your knees should be at a 90 degree angle. A general rule of thumb:

- if you are 5' 2" or under, you need a 45 cm ball

- between 5' 3" and 5' 7" get a 55 cm ball

- between 5' 8" and 6' 1" use a 65 cm.

2. You should really invest in a high quality ball (especially if you plan on sitting on it AND using dumbbells) - you'll want something that is burst resistant. I suggest the Versa Ball: http://www.power-systems.com/p-4090-versaball.aspx

3. You need to make sure you follow the directions for blowing up the ball (only inflate it 1/2 way on the first day, then add more air) and make sure that you get it to the right size but not overblown. There should be a little give, but you shouldn't sink into the ball. The Versa Balls come with a measuring tape.

COST: $20-40 depending on brand and size.

4. BOSU ball

Yes I have one of these at home, and you should too! The BOSU ball, standing for "both sides up" would truly be my #1 suggested exercise tool (you'll notice that #'s 3-1 on my list are weight management tools). You can stand on the blue dome, balance on one foot, advance it by adding arm exercises, put one foot on it and do lunges, hop on it, squat from side to side... and then flip it over so the blue wobbly dome is on the ground and the black flat side is up and start all over again! Sit/balance on it while doing crunches. Put your hands on it while doing push ups. Put your feet on it while doing planks or bridges. The options will not end, I promise. You will see that almost all of my exercise suggestions from this point out will utilize dumbbells and either the stability ball or the BOSU ball. As I've told all of my clients (who clearly come to agree with me in the end), the BOSU will be your best friend!

COST: you can get a home use model for under $100 at Target, the professional grade is (amazingly) only $20 more at power-systems.com. Either would be fine for home use.

3. Pedometer

EVERYONE needs help and motivation keeping track of their activity, and my final three suggestions will all do just that. The pedometer is simple and requires very minimal effort for use. Clip it to your belt like a pager and let it count your steps throughout the day.

I encourage all my new clients to get one and use it for a few days writing down their number of steps at the end of the day. THEN I tell them that your goal should be 10,000 steps a day - that is equivalent to 5 miles. Try it yourself... for the first few days, try not to change your activity level so you can get an idea of what a day in your current life is like. Then kick it up a notch! Don't call or email the person in the office two doors down, walk to see them! Park your car a few spots further away and enjoy the extra calories burned. Do a lap around the mall or the store before you start shopping. At the end of the day, take a walk (or a jog) with your family until you have reached your final number.

COST: $10 and up depending on model.

2. Heart Rate monitor

So you hop on the treadmill or the elliptical and take note of how many calories it says you have burned at the end of a workout, right? Oops, that wasn't specific to YOU. First of all, unless you put in your age and weight, the cardio machine is most likely calculating for a 160 lb person (not sure where I heard that number). Second of all, how does the machine have any idea of how difficult the activity is for you? It doesn't know if you are huffing and puffing or if the current activity is a walk in the park for you. Alas, the heart rate monitor. On your watch, you'll plug in your gender, height, weight, age, etc... and you'll wear the chest strap (directly on your skin - under your sports bra) while working out. You'll be able to monitor your heart rate throughout the activity (great for staying in your specific training zone!) and also your watch will be able to tell you how many calories you burned! Polar brand, specifically, will even work with most cardio machines to display your heart rate on the cardio display (but you'll still have to go by your watch to see calories burned). Even better, you don't have to be tied to a cardio machine... go for a run outside or monitor your heart rate and calories burned while doing strength training, you are free to roam!

You can even program your goals for # calories or # minutes of exercise into your watch and it will notify you each week whether you've achieved your goal or not. (When you achieve your goal you get a wonderful trophy icon on your watch for the whole next week! Woohoo!).

COST: $90 and up. Make sure to get a model that calculates your caloric output - check out the Polar Fitness ones. http://www.polarusa.com/us-en/products/fitness_crosstraining/

1. BodyBugg Arm Band

The Body What?? The BodyBugg! How much would you pay to guarantee you'll lose weight each week? (BodyBugg is hoping it's worth a few hundred dollars to you). Seriously, if you keep up with your Bugg, there will be no shock when you step on the scale each week. While there are now many similar brands of this device out there, the BodyBugg is what all the contestants on The Biggest Loser use (and therefore I love it), and one of the company's I used to work for now sells it.

So you have an arm band that is a little bigger than an iPod that you keep on your arm pretty much all the time. It is using your body temperature (and possibly a few other factors) to know how many calories you are burning every minute throughout the day. You will then sync it with your computer (requires a monthly online subscription) and be able to see your activity throughout the day. I hear most people go, "wow, I didn't know I was sitting that much!" But wait, there's more. You will also go online to input everything you ingest. It's a bit tedious at first, but since we are all creatures of habit you will be able to save all of your food choices for easy selection upon future logging. You can even list out all of the ingredients you put into a recipe so it knows the exact nutritional make-up. Again, tedious at first, but in the end you will have the success of weight loss! Finally, you tell the program exactly how much weight you want to lose each week and it will provide you feedback to reach that goal each time you sync.

*Want to learn more about the BodyBugg? I have a few friends/ex-coworkers that use it that would love to share the details with you. Let me know if you'd like to be put in contact with them.

COST: ~$200 comes with a 6-month subscription. http://my.apexfitness.com/vip/bb_enrollment_info_public.php#

There you have it! A lengthy post with my Top 10 suggested items. The best places to find these items?

- Target

- http://www.power-systems.com/

- http://www.fitnesswholesale.com/

Have a HEALTHY Day!

~ FitBritt

Carbs, Fat and Protein - The Good, the Bad, and the Misinformed

Yep. You can no longer avoid it. I'm going to tell you that you SHOULD be eating carbs... and fat! It's all about consuming the right proportions of each nutrient, from the proper sources. Each "macronutrient" (Carbs, Protein, and Fat... some would add water) is essential to your body's proper functioning, and each serves a different and necessary purpose.

Carbs, Protein and Fat provide your body with calories, and although we often think of calories as our enemy, they are needed to maintain body temperature, and facilitate growth and repair of organs and tissues. We just don't want to continually consume more calories than our body needs to function.

Each macronutrient supplies a certain number of calories per gram of nutrient:
CARBOHYDRATES: 4 calories per gram
PROTEIN: 4 calories per gram
Fat: 9 (NINE) calories per gram
Therefore, if you eat the same sized morsel of fat as you eat of a carb or a protein, you are consuming MORE THAN TWICE the number of calories from the fat morsel. Hence, a weight gaining problemo.
FYI, Alcohol contains 7 calories per gram and does not provide any nutritional benefit.

Now, what do each of these macronutrients do for our body? In the (perhaps surprising) order of how much you should consume:

1. CARBOHYDRATES = 55% of your caloric intake
Uses in body: body's preferred source of energy (broken down into glucose), THE ONLY ENERGY SOURCE THE BRAIN AND NERVOUS SYSTEM CAN USE
Types: simple vs. complex carbs
- complex carbs (starches and fiber) take longer for body to break down, and provide fiber (keeps you feeling full longer by slowing the emptying of the stomach, reduces cholesterol and glucose, regulates bowel movements)
healthy options include: bread, rice, cereal, vegetables, beans, nuts
- simple carbs are rapidly digested and absorbed, causing you to have a sugar high and then a crash.
examples include: fruit, milk (good sources), soft drinks, cakes, cookies, candy (not great sources)
*You will want to get most of your carbohydrate nutrients from complex carbs.
*Try to make at least half of your grains whole (first ingredient listed says WHOLE grain or WHOLE wheat). Check on mypyramid.gov to see how many ounces of grains you should eat each day.
*Aim for 25 grams (women) - 35 grams (men) of fiber a day.
*All adults and children need at least 130 grams of carbohydrate a day to produce enough glucose for the brain to function (source: Hales, An Invitation to Health, p.148)

2. Fat = no more than 30% of your caloric intake
Uses in body: source of energy, fatty acids are necessary for growth and hormones, carries fat-soluble vitamins (A,D,E,K) into the body, regulates body temperature, provides protection around organs, enhances the flavor of food.
Types: unsaturated vs. saturated vs. trans fat
- unsaturated (mono or poly) fats are known as the "healthy" fat. For the most part, they provide your body with the necessary nutrients without negatively affecting your cholesterol. Some unsaturated fats can actually help reduce the LDL (bad) cholesterol in your body.
Examples: vegetable oils such as canola, olive, soybean, safflower and sunflower oils, also nuts, seeds, wheat germ, fish
- saturated fats will negatively affect your cholesterol and can lead to heart disease.
Examples: animal fats (meat and dairy), coconut oil, palm kernel oil; saturated fats are often solid at room temperature
- trans fats are often processed (hydrogenated) in order to have a longer shelf life. They are thought to be TWICE AS DAMAGING as saturated fats.
Examples: many baked goods and fried foods. Look for words like "hydrogenated" or "partially hydrogenated" in the ingredient list... it may say it has 0 grams of trans fat, but that is not true if either of those words are listed.
*Choose unsaturated fats for all of your fat intake.
*Saturated fats should be avoided as much as possible, but definitely should make up no more than 8-10% of your fat calories.
*There is no recommended level for trans fats, avoid as much as possible.

3. Protein = 15% of your caloric intake, or .8 grams per kg of body weight
Meat eaters have no problem achieving this amount and often eat more protein than their bodies can utilize.
Uses in body: provide amino acids our body is not able to produce on its own which are the body's major building material (repairs and decreases soreness of muscles after workouts), makes up our brain, muscles, skin, hair and connective tissue, needed to make hormones and antibodies, can also be used as a source of energy.
Types: Complete vs. Incomplete proteins
- Complete proteins each individually provide all of the amino acids your body needs. Examples: meat, fish, poultry, eggs, dairy products (note they are all animal proteins)
- Incomplete proteins do not provide all of the amino acids individually, but may provide high levels of certain amino acids. Combining two incomplete protein sources usually does the trick in creating a "complete" source (note: this is necessary for vegetarians).
Examples: vegetables, grains, nuts, dry beans
*Vary your protein sources to make sure you are getting all of the necessary amino acids.
*Aim for leaner meat sources such as fish, turkey and chicken (limit red meat).
*Avoid red meat and processed meats (bacon, hot dogs, lunch meat) as they can increase your risk of colon cancer.

Each day, at every meal, check your plate to see if you are getting an adequate percentage of your calories from each of these nutrients. You will find that with certain meals/snacks, you may be consuming more of one nutrient than you should. Not every meal will be perfectly proportioned, but aim to balance it out by the end of the day.

You should not need to go on a special diet that limits or takes out any of these nutrients. If you eat the proper portions every day and increase your physical activity, that is the safest way to lose weight AND KEEP IT OFF.

Restrictive diets aren't realistic lifestyle plans, and eventually you are going to have to learn to work with life, and you CAN BE successful!

Have a HEALTHY day!
~FitBritt

The Numbers that Drop the LBs.

Well? Have you done last week's assignment and found out how many calories you should be consuming each day? If you are looking to maintain your current weight, stick to that number and tweak it as needed (remember, because a calculation was used, this number is not 100% accurate). You can even add in a little more exercise (you should already be doing at least 30 minutes most days of the week) to give yourself a little more flexibility (ie: room for dessert) in your diet.

It truly does come down to the following scale:

If you want to lose weight, you will have to negate some calories by eating less and/or working out more. Let's break down some numbers:
- There are 3,500 calories in one pound of fat.
- Your goal should be to lose no more than 1-2 lbs a week (any more and you risk losing water and/or muscle weight instead, and it will most likely be more difficult to keep off).
- A healthy weight loss goal is to start with no more than 10% of your body weight (in the number of weeks it would take at 1-2 lbs a week).

So back to that pound of fat being 3,500 calories. That means to lose one pound a week, you would need a daily deficit of 500 calories (500 x 7 days a week = 3,500 calories). Likewise, to lose two pounds a week, that would be a 1,000 deficit each day (let's be honest, that's pretty challenging).

Remember that this deficit can (and should) come from a combination of taking some calories out of your diet and adding in more exercise. The good news is this can be flexible day by day (and this is how weight management becomes realistic to your lifestyle - no more yo-yo dieting!). Some days you just won't get an opportunity for a good calorie burning workout... on those days you'll have to eat less. On days you know you want to eat dessert or go out for drinks (more on the ridiculous number of empty calories in alcohol later), you'll need to plan extra workout time.

Please note: unless you are on a medically supervised weight loss plan, women should not go below 1200 calories a day, and men should not go lower than 1500 calories a day. As much as you might think "the lower I go the more weight I'll lose," the truth is your body has a limit where your thyroid and metabolism will significantly slow down when you starve yourself. Even with intense exercise, if your body is not getting an appropriate number of calories you will not lose weight (but will risk your health). Also remember that if you are breastfeeding or pregnant, you will need to a lot more calories for your body's and your baby's needs.

Up next: Carbs, Fat and Protein - The Good, the Bad, and the Misinformed. What percentages of each nutrient you should be consuming each day, the benefits of each nutrient and suggestions for healthy sources.

Have a HEALTHY day!
~ FitBritt

Counting Calories

Have you ever tried counting your calories? What number are you aiming for by the end of the day? How did you come up with that number? Why does everyone think they need 2,000 calories? Read on for some tools that will help you figure out your individualized caloric intake!

Your caloric intake will depend mostly on your metabolism, but also on your daily activity level as well as your ultimate goal (gain, lose, maintain weight). Your metabolism is also very unique to you and is dependent upon many factors including:
Weight
Body Composition
Age
Gender
Genetics
Hormones
Drugs
Stress

Therefore, two females the same height and weight could have very different compositional make-ups, and therefore would have completely different metabolic rates!

Because it is so dependent on each of these factors, it’s best to actually have your metabolism tested in a fasted state to truly understand how your body works. This requires finding a place that offers testing with either a handheld device (such as the BodyGem which is less accurate but less expensive) or the full machine (metabolic cart) in which you lay in a “bubble” for twenty minutes and your oxygen and carbon dioxide exchange is analyzed. These tests give you your resting metabolic rate, or the number of calories that you burn each day just laying around and staying alive.
From this point, calculations can be done based on your activity level throughout the day, as well as your weight management goals to come up with a number of how many calories you should consume each day. Finally, you can make the caloric intake more flexible by adding exercise to burn off some of the additional calories that you consume (however don't make this the only reason you exercise - you'll be missing out on many great health benefits!).
This is the best approach to knowing exactly what your body needs and having specific numbers to help you reach your goals. Check with your gym or with a nutritionist to see if either of these tests are available. If you live near a university, it is very likely they have the equipment, it's just a matter of whether or not community members can pay or volunteer to take the tests.
So... how many calories can you safely subtract for weight loss and at what rate is weight loss most successful? You’ll have to stay tuned! In the meanwhile, I’m giving you an assignment to come up with a general idea about your caloric intake, since it is unlikely many of you will be able to have your metabolism tested.
Have you checked out the "new" food guide pyramid? Go to www.mypyramid.gov and spend as much time as you can clicking around this site. Your specific assignment:
1. Click on "I want to... Get a Personalized Plan" on the right side.
2. Fill out the needed information.
3. If it gives you the option of selecting a program for your current weight or for moving to a healthier weight... I, of course, suggest to move toward a healthier weight.
4. Keeping in mind that this does not take into consideration many individual factors, you now have a suggested nutrition program! Your suggested caloric intake should be written on the top line in bold. Below that is a breakdown of the proper proportions for each nutrient to add up to your calorie count.
5. If you scroll down you'll see a yellow bar for Fat and Discretionary calories. This gives you the number of calories in your plan that you can use for oils, condiments, salad dressings, dessert, etc.
6. Play around with it! Next to each colored tab you can click on "tips" to get suggestions for eating the healthier options for each category (wheat vs. white grains, etc.) Once you've clicked on tips you can also click on "What counts as one ounce" on the right side to get a better idea of the amount you should ingest daily.
7. You can also print a PDF of your plan to keep posted on your fridge, and also PDF checklists to see how close you come to meeting your plan each day.
8. If you are really excited about the record keeping, you can even click on MyPyramid Tracker to log your food and exercise. You can see many charts for how you are doing throughout the day that will help you know when you've eaten too much fat, not enough grains, etc.
**Alright all you moms out there... did you see that there is also a link for kids as well as for moms? There's even a pregnancy and breastfeeding link.

Check it out and let me know what you think! Next week we'll discuss altering your caloric intake and adding exercise in a safe and effective way to lose weight.

Where to Find the Time?

Hello again! One of Fit Britt’s followers asked an excellent question. “ . . . How [does] Environmental Mama fits exercise into her daily schedule? For me, I find WAY too many excuses not to exercise (it is not my favorite thing to do:) and it is easy for a mother to play the martyr and say things like "oh but I have to do this for (insert family member or dog's name)" and then forgo exercising.”

I completely agree that it is even more difficult for moms to come up with an excuse and something with which I definitely struggle. First, I repeat to myself frequently.....happy mom makes for happy kids. Being fit and happy with my size and health makes me better able to deal with my kids, regardless of their age. Whether I am handling a screaming baby, fussy toddler, tantrum-throwing 2 yr old, sassy 3 year old....or a challenging teenager, I am better equipped if I am self-confident and have an outlet for stress. I reason that taking care of myself actually helps me take better care of my children.

So, how to actually take the time to exercise? Here's how I try to stay on track with exercising:

I handle it one of two ways:

1. I make it part of my scheduled day. I have a “spot” where exercise regularly goes. It may be twice a week, three days a week, or five days a week, but it is planned ahead of time. I find myself more likely to exercise if I always do it, say at 9am, Monday, Wednesday and Friday. Make a standing date with yourself.
2. I make an external commitment. It may be a local 5k that I sign up for (and pay) three months in advance, or join a local recreational sports team. You can adjust your “external commitment” based on your fitness level and what you enjoy. Perhaps it will simply be a regular aerobics class you attend with a friend or agreeing to coach a child's soccer team.

I alternate both methods frequently. I seem to go through phases where the regular exercising works great. Say, my husband knows on Tuesday and Thursday at 6pm is my workout time.....or I set my alarm early to do a video three days a week....or I take my kids for a walk before lunch every day. If I’m working, perhaps I devote two lunches to a brisk walk or run. Generally, at some point I find myself “falling off the wagon.” That is usually when I sign up for something. Personally, being a runner, it is typically a race of some sort. I register and pay and set up a training schedule. I’ll be honest. I usually regret signing up at some point, but I press on knowing I’ve already paid and told people about it. I am ALWAYS proud of myself and pleased at the end. That commitment gives me the extra oomph! I need to accomplish a new level of physical fitness. It keeps me inspired to keep up with my regularly scheduled workouts. Until, of course, the cycle repeats itself :)

In conclusion, I think finding the time to exercise is always a challenge regardless of where you are in life. I suggest trying different methods and finding what works for you. If you plan for a morning workout, and sleep through your alarm two weeks in a row—perhaps you need to reassess and look at an evening workout. If you are always skipping the evening workouts (this is me), then try a morning. Or sign up for a fun rec team. A three month sports season might be perfect to get you back into the groove of being fit. We all need encouragement from time to time, so find a positive fitness influence for you. At times I am better than others. Just keep at it!

Good Luck and Happy Exercising!

--Environmental Mama ;)

Additional tidbits from the Fit Britt:

I think this post equally applies to those who don't have kids! You often hear people say "I don't have time..." but the reality is we all have exactly the same amount of time each day. We also each have our own priorities. Having children is a huge lifestyle change, just like moving, starting a new job, getting married, etc. I think it is most important to establish your new routine as quickly as possible, so that it becomes a habit to make it a priority. Equally important is creating a support team. Talk to your spouse/sig-o about ways they can support your new lifestyle desires (watch the kids for an hour, be open to trying new foods, join in on the activity, etc.). However, we can't push our goals onto someone else, so whether the people you live with are on your cheer squad or not, you'll need an entire social network of friends to meet up with for walks, healthy snacks, group exercise classes, etc. Our society loves to catch up with friends over food and drinks... why not catch up during a hike instead? Maybe not all of your friends will be willing, but you certainly need some friends in your life that will be active with you, especially if you are not self motivated to exercise.
Lastly, I find what works best for me is learning more about the healthy benefits of exercise and proper nutrition (and what happens to your body when you don't exercise and eat right - no matter what you look like on the outside)... so I hope to continue to inspire and motivate you with new information every week!

Thanks AmberJamboree for the question, Environmental Mama for your input, and thanks to all for the dialogues that this blog has created!

Have a HEALTHY day!
Fit Britt

You Had Your Baby, Now What?!?

Howdy! Since I have around 10 new mommies following this blog, and this is by far the topic I have received the most inquiry about, I want to add to Environmental Mama's post and cover a few suggestions and dispel one myth regarding post-natal exercise and weight loss. After these specific suggestions, all my readers should be able to utilize my exercise suggestions in the following posts and gear them towards their current level of fitness.

As a general disclaimer, please remember that it is suggested to wait at least six weeks before you incorporate moderate or higher intensity physical activity (cardio or weight training) back into your lifestyle and you certainly need to make sure you are medically cleared.

Regarding the concern of breastfeeding: will exercise/diet limit your milk supply?
I have actually been researching this over the past few days, and I have not found a single study stating a concern over the supply of milk. What I have found over and over is that once your milk supply is well established, exercising should not affect the supply. It has been found, however, that some babies do not prefer the taste of milk shortly post-exercise due to increases in lactic acid in the milk. This can be minimized by feeding just prior to working out (allowing recovery time before the next feeding) and also by keeping your workouts to less than maximum effort. (If you find any depletion in supply or other adverse effects, try working out at a lighter intensity for a longer period of time - if time is an option).


Additional tips for minimizing the effects of exercise and diet on breast milk:

1. Even though I know you want to focus on weight loss and on cutting calories, your primary concern needs to be on consuming the proper amount of nutrients for you and the baby. You should still be ingesting 200-500 more calories a day than you would if you were not nursing; at least 1800/day calories for the average mom.
2. Try to eat more naturally made and organic foods. Refined and processed foods (white breads, sugary foods and non-perishables) deplete your body of many nutrients your body needs to process milk and provide for you and the baby.
3. Drink lots of water ~ more than 64 oz. a day. If you are thirsty, you are dehydrated, don't let yourself get thirsty!
4. Reduce stress to prevent additional hormones/chemicals in breast milk as well as an uneasy connection between you and the babe.

Other post pregnancy concerns:
It is probably easier to understand that your lifestyle needs to be modified during pregnancy when the baby is inside you. I can only imagine the desire and motivation to get back to your pre-baby weight ASAP. However, there is still a decent amount of recovery going on for up to six months. The list below will be taken into consideration with my exercise suggestions that follow.

1. Relaxin stays elevated for months, the joints remain somewhat lax and are overall unstable.
2. The abdominal wall and core musculature is stretched, weakened, and "out of practice."
3. Due to the above two, the spine is more vulnerable to injury.
4. There are postural distortions from pregnancy (tight hip flexors, abductors [outer thigh muscles], hip extensors [glutes], ankle plantar flexors [calves]) that need to be lengthened (stretched).
5. Additionally, many moms do not focus on lifting, carrying and holding their babies in an "ergonomically correct" way. Therefore, these unbalanced movement patterns further distort posture which can actually limit your training and weight loss gains (many more posts on this in the future).
6. Finally, those who have had a C-Section will need longer to recover and should not perform any abdominal exercises until completely healed.

Exercise Suggestions Specific to Post Preggers
So you might be a little low on energy and I'm pretty sure you are low on time. I think it'd be great if you could occasionally get some alone time so you can truly focus on yourself while working out, but there is also a lot of benefit to having the kid(s) with you (great bonding experience, setting a wonderful example).

Seems like whether you have kids or not, time is always a factor. I am very big into "multitasking fitness." I am also a fan of functional fitness ~ training for movements, not just training muscles. Over time I'll give you plenty of exercise ideas where you'll work multiple muscle groups all at once, helping to save you time and improve your functionality in life.

Alas here are the post pregnancy exercise suggestions:

1. Correct muscular imbalances. Most commonly, as listed above you'll need to stretch your hip flexors (do lunging type activities and push your hips forward), outer thigh muscles (laying down cross one leg over the other in the shape of a "4," pull the support leg toward your body and gently push the stretching knee away from your body; then hug one knee into your chest and pull it across your body towards the opposite shoulder), and calves (lunge with your hands against the wall and press the back heel into the ground).
   Conversely, you'll need to focus on strengthening the opposite muscles to balance out. Try doing hip bridges (lay on your back with your heels near your hips, press your hips gently upward - squeeze your stomach and your glutes), inner thigh work (while on your back with knees up push your knees together and squeeze and hold while also bracing your stomach), and perform toe taps (in a seated position just tapping your toes) to strengthen the front of your shin and continue to stretch your calves.


2. Your exercises should focus on core work. Sit ups and crunches will be too stressful for your abdominal muscles, first you need to focus on your transverse abdominis (this ab muscle wraps around your waist like a thick belt). Laying on your back, just focus on bracing your stomach, thinking about squeezing your stomach and thinning your waist from all angles. You can also practice doing this on all fours or while sitting or standing. Once you can hold for at least ten seconds WHILE BREATHING, start adding little movement. If you are on the floor, practice lifting one foot at a time, marching. If you are on your hands and knees, work on lifting one leg or arm of the ground then both (opposite arm and leg).


3. You should also focus on stabilization exercises to improve joint stability. Using a stability ball or standing on one leg while performing various strength training exercises. This is my training style and many suggestions will be given in upcoming posts.


4. Be conscious of how you are working with your baby. Hold/carry baby on both sides, use a sling to bring baby to you instead of having to bend forward to feed, get in front of baby and bend with your legs (or kneel) to pick up baby, lower crib rail so you don't have to reach away from body and lift with your back, think about posture when pushing a stroller (and swap your kids from side to side if you have a double stroller and two kids of differing weight).

Overall, it's going to be a process. Whether it's from having a baby, or just being overweight, the weight loss is not going to happen overnight. It will certainly be a journey and you'll learn a lot about yourself along the way. Maintain your sense of humor and have fun! Give yourself some credit for the amazing beings you have brought into your life. And most importantly, stay tuned - specific exercise ideas will be following in the upcoming weeks!

Feel free to leave additional suggestions in the comments, or email me with further questions!

Have a HEALTHY day!
~ Fit Britt

Breastfeeding and being a Fit Mama!

Hi Fit Britt and followers! I am a guest blogger and was referred a question from Fit Britt herself....since I have academic and "real world" experience with the topic.

Question: "How can you alter your diet and activity plan WITHOUT affecting your milk supply?" --Submitted by the mama of a ten month old

Answer: There are various articles regarding this topic with a lot of scientific support. All are informative and useful. However, I am going to post my answer in "layman's terms" for those of us who just want a straight answer without confusing scientific mumbo jumbo.

Basically, you CAN easily workout and diet without affecting your milk supply--the key is moderation. Now is not the time for extreme diets or workouts. It is recommended to keep your calorie intake at or above 1500-1800 calories. If your baby is older than six months and being supplemented with solids, it is appropriate to use 1200 calories as your bottom line. That being said, breastfeeding is supply and demand....as long as you are nursing your baby frequently, your body will continue to lactate regardless of whether you are excersing or not. Often times, mothers are told they can not exercise and/or diet while nursing. This is not true if you are smart and listen to your body. I am currently nursing baby #3 who is four months old and have nursed babies #1 and #2 past their first year. For the average person, (after establishing your milk supply in the first 6-8 weeks) you will not exercise enough to affect milk supply. If you happen to be a super fit person, and notice your milk supply decreasing, gradually decrease exercise until you find the appropriate amount for your body. I happen to be a runner. All of my babies have happily nursed thorough various exercise forms (mostly running and weight training) and I have yet to find myself unable to nurse them. With baby #2 I trained and ran a half marathon (running an average of 1-2 hours daily) while still nursing him to 18 months. With all babies I achieved my pre-pregnancy weight (minus some) while still nursing.

A few tips:
1. Start slowly. Pregnancy and lactation take a toll on your body. Do not get discouraged if you are not as fit as you once were. Increase activity gradually and your body will adjust and continue to provide for your baby.
2. Continue to feed your baby as frequently as before and try to eat as nutritiously as possible.
3. Eat continuously thorough the day. Even if you decrease overall calorie intake, eating frequent, small meals will encourage your body to produce adequate milk. This is a key tip.
4. Don't stress and go with the flow. Every woman's body is different and every baby's needs are different. Exercise away! If you find yourself exercising too much, back off. I challenge you to find a happy medium where you are fit and healthy and your breastfeeding baby is too.

I am honored to have been asked to guest blog for Fit Britt. I am sure she will have some additional, informational comments on my post. I, myself, am trying to lose those last ten baby pounds and have a chubby, 17 lb, exclusively breastfed four month old. Let's get fit together!

--Environmental Mama
(If you are interested in my credentials, here they are:
Attached Parenting Mama to three kiddos aged 5 and under
Wife to a Super Hubby
B.S. in Biological Sciences
M.S. in Environmental Health
and friend to Fit Britt :)

Coming to Terms with Health/Wellness/Fitness

We all throw around the words "health, wellness, and fitness," but what does each one mean and encompass? Defined today, this blog is intended to encourage you to think outside of the "workout and diet" box to the various ways you can focus on your health, as well as introduce the diversity of topics that can and will be covered on this site in the future.

Wellness vs. Health
My favorite definition for health (from the World Health Organization) is that it is not merely the absence of disease, but also a state of complete physical, mental, and social well-being.
Wellness is a lifestyle choice that you make to enhance your health, reaching your highest potential.

Six Dimensions of Health
There are six dimensions of health that are intertwined with eachother and will certainly be strengthened (hopefully not weakened) based on the lifestyle decisions you make daily.

1. Physical Health - this includes our fitness (the breakdown of the 5 components follow) and nutrition, but also includes avoiding other harmful substances for our bodies, obtaining regular health screenings, and taking all precautions to keep ourselves safe.
2. Psychological Health - mental health. How is your stress level? Your self image?
3. Social Health - includes our healthy interractions and relationships. Do you have confidants and partners in crime? Are you taking time out of your busy schedule to do things you enjoy? Your health depends on it!
4. Spiritual Health - does not have to involve a belief in a god. Different for everyone, yet important none the less, this can simply be your purpose in life. Your spiritual health may be enhanced through your mindfulness during exercise or daily living, or through meditation/yoga.
5. Intellectual Health - not defined by your IQ, intellectual health includes your ability (and speed) to make decisions, learn from life experience, and be open to new ideas. One of the books I am pseudo-reading right now, "Spark" by John Ratey, discusses how physical activity ehnances the function of your brain. It starts with great case study information regarding students who worked out before school every day and how that has increased their attention span and ability to retain information (and win international math/science competitions!). You actually create and strengthen neuro-connections in your brain by working out!
6. Environmental Health - perhaps often overlooked as an aspect of health, is the way we interract with our environment. Do you recycle? Purchase from local farmers? Avoid excessive use of water and electricity? Additionally, how does the environment effect you? Is the air safe to breathe? Do you wear sunscreen? Do you know the dangers of working out in certain climates (hot, cold, high altitude, rain/snow, etc.)

I hope to utilize guest bloggers as the site grows, as I want to continue learning as well.
Perhaps starting with additional environmental encouragement from Korin???


Components of Physical Fitness

Briefly, as I know most of you are interested in exercise information, I would like to mention the five components of physical fitness that every program should include:

1. Cardiovascular - elevating your heart rate for an extended period of time (at least 20-30 minutes). The latest suggestions reach up to 90 minutes a day if your goal is to lose weight. (don't worry, it doesn't have to be continuous!)
2. Muscular Strength - the amount of weight you can life one time - your one repetition maximum (1RM).
3. Muscular Endurance - continuous effort on your muscles. Such as how many push ups or sit ups can you perform in one minute?
4. Flexibility - the range of motion of each joint. If you find that you are more stiff on one side than the other (or front of your body vs. back), you will develop muscle imbalances which throw off the efficiency (strength, recruitment, motion) of your entire skeleton.
5. Body Composition - the breakdown of muscle vs. fat tissue in your body. You are probably all too familiar with the non-budging-weight-phenomonon on the scale when you start a new program, but did you consider that you could still be losing fat in the process? There are many tools and devices to measure your fat, but if you don't have access to those, make sure you are at least taking circumference measurements along with your scale measurements. You'll most likely find encouraging results!

Everyone should know where they stand in each of these areas and re-measure over time to record and celebrate advancement. (If you are local, I'd be happy to measure for you, otherwise I can give you suggestions on who to go to, or what you can do yourself.)

So, you see - we've got a lot to cover on this lil ole blog. And I'd love your help in deciding future topics. I've started a running list of requests on the right side of the page - email me (fitbritt@gmail.com) or leave a comment to add some more!


Have a Healthy Day!
- FitBritt


*My Personal Health Textbook, "An Invitation to Health" by Hales was referenced but not quoted for the above information.

Here we go!

I'm looking forward to starting a blog and sharing information and inspiration with family and friends! Please let me know if you have any questions or topic suggestions that I can address. Feel free to share your success stories and struggles as well! We can all learn together. Love you all!