Fit Britt

Power in Protein

2011-08-08T14:20:00.002-05:00

I purposely saved protein as the last macronutrient to discuss. People don't seem to have the same fear of protein as they do with fats or carbohydrates, and it is thought that in general, most Americans get plenty of protein. My question to you is: are you selecting the appropriate sources?

While carbohydrate and fat are the main sources of fuel during a bout of exercise, protein still has many essential purposes. It provides the building blocks for bones and muscles, creates enzymes responsible for producing energy and repairing muscle after exercise, and creates the transport systems for nutrients and oxygen within the body.

How much should I eat?
Just as we discussed with Carbohydrates, your protein consumption should be related to your body weight and activity level. The current "recommended daily allowance" for protein for adults is 0.8 g/kg of body weight. This equates to approximately 10-35% of one's caloric consumption. However, in the research lab I work in, we encourage participants to eat 45% of their calories from protein. This helps to build and maintain more muscle mass when combined with a resistance training program (additionally it has been proven more successful than higher carbohydrate amounts in our weight loss programs). A more fitness-friendly suggestion is to consume one of the following:
- For more endurance based individuals: 1.2-1.4 g/kg of your body weight
- For those who focus on resistance training: 1.6-1.7 g/kg of your body weight

Here is my example: On average, I work out 1 hour a day, 5 days a week. I perform moderate intensity resistance training and cardio. I would probably start with 1.2-1.3 g/kg of protein in my daily diet, and then increase my protein intake if I didn't feel like I was consuming enough calories in a day (for instance, if I was losing weight when my goal was to increase muscle size).

A review of the calculation:
1. Take your weight in pounds and divide by 2.2 to get your weight in kilograms.
2. Select your level of physical activity and the corresponding grams of protein you would like to start with.
3. Multiply your weight in kg times the number of g/kg of protein for your activity level. I suggest starting with the low to mid number in the range.
I suspect most of my readers will be in the 1.0-1.5 g/kg range.

Here is my personal example:

125 lb / 2.2 = 57 kg

57 kg * 1.2 g/kg = 68.4 grams of carbohydrates/day

Now, if you do the math between my carbohydrates, protein, and fat examples - you'll realize that based on this calculation, I am still eating way less protein than carbohydrates, AND protein is definitely not 45% of my caloric intake. But you will also see that it only adds up to about 1570 calories total. This is where I would start adding more healthy protein (not carbohydrate or fat) to my diet to continue to increase the caloric intake to a comfortable level for me.

What kind should I eat?
You probably remember from early science classes that "amino acids are the building blocks of protein." There are 20 amino acids (AAs), and our body can produce about half of them itself. These are called nonessential AAs, because it is "not essential" that we obtain them from our diet. The remaining AAs are "essential" for us to obtain in our diet because our body cannot produce them. So when we discuss types of protein, we talk about complete sources that contain all of the essential AAs (typically animal proteins such as meat and dairy products), and incomplete sources that may be missing out on a few of those essential AAs (vegetable proteins such as grains, legumes, nuts and seeds). A common suggestion is to pair two incomplete proteins within a meal (or throughout the day) to make sure you obtain all of the essential AAs. Some examples include soybeans + rice, wheat bread + peanut butter, pinto beans + corn tortillas.

Here is a chart from my textbook that shows you the amount of protein you can find in common foods (click on the chart and a larger version will open in a separate window):

In addition to making sure you are obtaining all of the essential amino acids, it is also important to opt for protein sources that are healthier for you - such as being lower in fat. Here are a few pointers to keep in mind:
- Look for lean cuts of meat. "Prime" and "Choice" are going to be good options.
- Prepare the meat in a way that limits added fat. Opt for the grill where fat can drip off, instead of frying.
- Try to limit your consumption of red meat as well as deli meats (excess consumption can lead to colon cancer). Buy deli meats that are non-cured and nitrate-free.

When should I eat them?
It is best to combine protein and carbohydrates during every meal and snack. This will keep you feeling full longer and gives your body the nutrients it needs throughout the day as you go from task to task.
Here are a few exercise-specific tips:
- Consume carbohydrate and protein in a 3:1 ratio after an exercise session to stimulate recovery of glycogen stores and maximize muscle synthesis.
- The aforementioned may also help to decrease muscle soreness.
- It may be best to consume smaller portions every 1-2 hours post-exercise to sustain the elevated synthesis rates.

And to end, here is an interesting tidbit for vegetarians:
This is news to me, so I am going to quote it straight out of my trusty textbook: "Proteins derived from plant foods are approximately 85% digestible, those in a mixed diet of meat products and refined grains are approximately 95% digestible. Based on these differences, it is recommended that people who eat no flesh or dairy products consume 10% more protein daily"

Textbook resources:
*Sport Nutrition for Health and Performance; 2nd Edition. Manore, Meyer, & Thompson.

Have a HEALTHY day!
~Fit Britt

Fearful of Fats

2011-07-29T15:45:00.000-05:00

We should all just avoid fats because eating fat will make us fat... right? Well, not necessarily. As we've discussed before, making sure we don't eat too many calories (and also burning excess calories through physical activity) is going to be key in not gaining fat... and for the record - eating too many carbohydrates or protein can also lead to fat gain. So let's be a little more gentle with our fear and hatred of fats (of course we all love the taste!) and obtain a better understanding of why they NEED to be part of our diet, and which types are beneficial and which to avoid.

I didn't mention this last week when we discussed carbs, but fat and carbohydrate are actually the two types of fuel your body uses during exercise. When you perform more sustained, endurance-type exercise, you will utilize more fat as your fuel source. And believe it or not, fat is our primary source of fuel at rest as well (no need to feel guilty sitting around reading my blog... you are burning fat right now! ). There are also certain nutrients that we obtain from the fats in our diet: Vitamins A, D, E and K, as well as the essential fatty acids linoleic and alpha-linolenic acid (Omega-6 and -3 respectively). These nutrients are needed for many metabolic processes and also to make various compounds within the body. They make up the cell membranes, parts of the brain and spinal cord, keep skin and tissues pliable, protect the organs, and store energy. All sorts of good and necessary things!

How much should I eat?
The major concern with fats is that they are more calorie dense than protein and carbs. Both carbs and protein contain approximately 4 calories per gram. Fat, on the other hand, packs 9 calories per gram!! That means if you ate the same size morsel of fat as carbohydrate, the fat morsel would contain more than twice as many calories!
The general recommendation is for 20-35% of your caloric consumption to come from fat. It is rare to come across a suggestion based on your body weight like we discuss for both carbohydrates and protein. I would advise calculating your carbohydrate (see last week) and protein (see next week) based on your body weight and activity level, then divide that number by 0.75 to get an idea of your total caloric intake. The 0.75 is accounting for 25% of your diet coming from fats. Here is an example:
- If I calculated my carbohydrate and protein intake to be 1,500 calories a day,
- I would then calculate 1,500 / 0.75 = 2,000
- This means that I should start out by eating 2,000 calories a day, with 500 calories/day as my fat allotment.
- Notice I said "start out by eating..." unless you get your metabolism tested, this will be a bit of a guessing game getting you to the appropriate caloric intake.

What kind should I eat?
Once you have figured out your fat caloric allotment, I'm sorry to tell you, it is not a free for all. Now we need to focus on the specific types of fat you should consume in your diet. Words to look for on a food label:
GOOD FATS - Pick these!!
- monounsaturated
- polyunsaturated
Both of these can actually improve your cholesterol levels, potentially assist in regulating insulin levels, and decrease your risk of heart disease. They are heart healthy!
BAD FATS - Try to avoid these!!
- saturated: comes primarily from animal products. This should be less than 1/3 of your fat calories for the day... meaning if you are allotted 500 fat calories, less than 165 calories should be saturated fat (that's only 18.5 grams of fat!)
- trans: these fats have been processed to increase the shelf life. They typically have negative effects on blood cholesterol levels. Avoid these as much as possible.
- hydrogenated: Foods may say "trans-fat-free," but if you look at the list of ingredients and either "hydrogenated" or "partially hydrogenated" is listed, then there is some level of trans fat in that food. Most likely < 0.5g per serving... but if you indulge in more than one serving, that number adds up!

What are good sources?
As I just learned in my textbook*; animal fats provide ~40-60% of their energy as saturated fats and 30-50% as unsaturated, whereas plants provide only 10-20% of their energy from saturated and the rest from unsaturated. I am not saying that you should not eat meat - but certainly aim for leaner cuts of meat and discard all visible fat. Additionally, try too cook it in a way that the fat will drip off (grilling) as opposed to continue marinating around the meat (pan frying or baking).

Another good rule of thumb in selecting your fats: unsaturated fats are typically more liquid at room temperature (oils = unsaturated, butter and Crisco = saturated). And since we are always hearing about getting in our Omega's, here is where you can get them:
Omega 6: vegetable oils (sunflower, safflower, corn, soy, peanut)
Omega 3: leafy green vegetables, soy products (including oil), seafood, canola oil

Finally, I will leave you with a list of good sources of healthy, obtained from another great resource**. Try to obtain your "fat fuel" from these:
Foods low in saturated fat: popcorn, nonfat yogurt, skim milk, fig bars, graham crackers, roasted chicken breast, pancakes, 1% cottage cheese, 1% chocolate milk, dried beef
Foods high in monounsaturated fat: black olives, olive oil, almond oil, canola oil, dry almonds, avocados, peanut oil, dry roasted cashes, peanut butter, cooked beef, roasted lamb, roasted veal
Foods high in polyunsaturated fat: safflower oil, sunflower oil, corn oil, dry walnuts, sunflower seeds, margarine, corn oil, canola oil, sesame seeds, pumpkin seeds, tofu

Textbook resources:
*Sport Nutrition for Health and Performance; 2nd Edition. Manore, Meyer, & Thompson.
**Sports and Exercise Nutrition; 3rd Edition. McArdle, Katch, & Katch

Caution with Carbs

2011-07-20T21:47:00.000-05:00

Carbohydrates... friend or foe? I imagine many of us have a love-hate relationship with them. But what exactly comes to mind when you think of eating carbs? Are you thinking pancakes, heaping plates of pasta, and pastries... or are you thinking fruits, vegetables and whole grains? This could be the determining factor of your relationship with carbs and your success (or struggles) with weight management.

How much should I eat?
We've previously discussed that it can be kind of difficult to know how many calories you should be eating a day - without having specific metabolic testing done. In addition, you may have heard me suggest that the recommended daily amount of carbohydrates should be 50-55% of your total caloric intake. But if you don't know how many calories you should consume, then this percentage isn't very helpful. Likewise, the truth is that the amount of carbohydrates you should consume is going to vary depending on your body size, health status, and also your level and type of physical activity (duration, intensity, frequency, etc).
Taking this information into consideration, let's calculate the following:
1. Take your weight in pounds and divide by 2.2 to get your weight in kilograms.
2. Select your level of physical activity:
*recreationally active (exercise 30-60 minutes most days of the week / not training for an event): 3-5 g/kg.
*moderately active, but low endurance (such as football players, and other sports that do not require continuous activity for long periods of time without breaks): 5-7 g/kg.
*highly active, high endurance (training for a long distance event, frequently training for 2+ hours a day): 7-10 g/kg.
3. Multiply your weight in kg times the number of g/kg of carbs for your activity level. I suggest starting with the low to mid number in the range.
I imagine most of my readers will be in the 3-5 g/kg range. I personally aim for 4 g/kg.

Here is my personal example:

125 lb / 2.2 = 57 kg

57 kg * 4 g/kg = 225 grams of carbohydrates/day

I have actually met with a nutritionist and was given this recommendation. But it doesn't stop there. We still need to look at the type and timing of the carbohydrates.

What kind should I eat?

We have all heard of simple and complex carbohydrates. I have always used their name as an explanation for how your body breaks them down (simple are more easily digested, give you a quick sugar spike, and then leave you hungry/tired... complex take longer to digest, keep you full longer, and give you a steady level of energy). But I have recently learned that this is not correct! The name is merely describing the structure of each carb. Complex carbs have a more "complex" chemical structure and tend to be less processed and higher in nutrients and fiber than simple carbohydrates. So in the end, it is still a better idea to pick complex carbs such as fruits, vegetables, whole grains (bread, cereal, pasta) and legumes (beans, peas, lentils) over simple carbs such as sweetened cereals, breakfast bars, candy, soda and dessert.

There is another way we can categorize our carbs: by the glycemic index. This categorizes foods as having a high glycemic response (quick rise in blood sugar and insulin), moderate, or low glycemic response (slow rise in blood sugar and insulin). It is better to consume more foods that are low-moderate glycemic index in order to keep from having insulin spikes that could potentially lead to issues with insulin resistance. Here is a GI index list of some common foods:

Additionally, CLICK HERE for a website where you can search any food item you would like, to see the glycemic index and also the grams of carbs per serving (click the tab on the left for GI database).

Of course it can't really be this clear cut and easy. As you start to mix carbohydrates together, or add protein and fat to the meal, that can alter the glycemic index of a food. But this at least gives you a good idea of which foods to make "all the time foods" and which foods should only be "sometimes foods" (as explained to me by my darling niece and nephew). And as we'll discuss below, there are certain times you might want to focus on lower GI foods and other times that high GI foods are beneficial.

When should I eat them?

It is a good idea to spread your nutrients out throughout the day. Keep in mind that the main purpose of eating is to fuel your body. If you consume too much at once, it may go to fat for storage. If you don't consume enough - you may run out of energy.

As a general rule, try to consume about 20% of your carbohydrate grams at every meal, and 10-15% during three snacks spread throughout the day.

For example, the suggestion I received for myself from the nutritionist was as follows:

Consume 225 g/kg of carbs per day

Aim for 45 g for each meal

Aim for 30 g for each snack

(3 meals + 3 snacks = 225 g)

This is a good way to ensure that your blood glucose and insulin will stay more stable throughout the day.

However we should also consider your carbohydrate intake in regards to your activity level. Here are a few pointers:

* It is good to eat a pre-exercise meal or snack 1-3 hours before your exercise session to make sure you have energy. Since we want to sustain energy, aim for low-moderate glycemic index foods here.

* If your exercise session lasts an hour or less, you don't need to be concerned with consuming carbohydrates during your workout.

* If your exercise session lasts well over an hour, you may want to consider some carbohydrate supplementation along the way - through sports drinks, sports beans, gel packs, etc. This will help maintain your endurance for a longer duration.

* Since glucose is the primary source of fuel used during exercise, it is good to replenish after an exercise bout. In fact, if you had a strenuous endurance session, it is very important that you aim to replenish your carbohydrates within 30 min - 2 hours after your exercise session, otherwise you may not actually be able to refill your glycogen stores as fully. Since we are aiming for quick absorption here - high glycemic index foods are actually best. Interestingly, fructose is digested slowest of all of the sugars, so it may not be best to use fruit or fruit juices for replenishment purposes.

This certainly is not an exact science. It will be different for each individual, and your guidelines may need to be a little different each day - depending on your level of activity. Use this information (and the information to follow on protein and fat in the weeks to come) as a guideline, and feel free to adjust your numbers up or down a little to meet your needs.

I'll end with a few more tidbits that I picked up from my meeting with the nutritionist:

1. Everyone should consume at least 1/2 cup of either nuts or beans every single day.

2. Better cereal choices include whole grain varieties like Total or Wheaties, and you can mix in your own fresh fruit.

3. From a sugar standpoint, she perfers "no sugar added" ice cream over frozen yogurt.

We didn't discuss simple sugar too much in this post... and that is because those are not the types of carbohydrates we are aiming for. When you are reading a nutrition label, look at how many grams of carbs are in a serving, and then look below to see the sugar content. Try to aim for food choices that don't have all of their carbs coming from simple sugars. If you stick with the whole grain variety, you'll be doing much better. Save your simple sugars for the natural sugars in fruits and veggies. And remember: items like pasta and rice should be a SIDE DISH, not your main entree. A serving should be no larger than the size of your computer mouse (so cute and tiny, right?!).

I hope this will make you a little less fearful of carbohydrates, and help you gain confidence and responsibility in your food selection. As mentioned, stay tuned for similar information on protein and fats!

Have a HEALTHY day!

~Fit Britt

Healthy Alternatives

2011-06-30T14:49:00.003-05:00

I feel like I am kind of cheating with my post today - because I am just posting something that I found in a textbook. This is actually from my professor's textbook which I have spent the month of June editing and creating multiple choice questions for, to be used for a certification exam. In fact it is due tomorrow, which is why I haven't had much time to post anything else this week!

For the month of July, Fit Britt will be focusing on the three main macronutrients: Carbohydrate, Protein, and Fat (one each week). We will review details of the good and the bad varieties, why you need them, what quantities you should consume, what happens if you consume too much of that specific nutrient, etc. The last week in July we will be prepared for a "Food for Fuel Challenge." Using all of the information we collect throughout the month, we'll see if we can go a full week eating only the foods that our body thrives on for energy and metabolic processes.

So... let this be a little "appetizer." This is a pretty interesting chart to see how many calories are in certain foods, and in the right column you can get an idea of how much healthy / nutrient-dense food you could eat to fulfill the same number of calories. Pretty impressive!

High Energy-Dense Food Item	Calorie Amount	Low Energy-dense foods for similar calories
1 bottle (20 ounces) regular soft drink	250	1 bottle (20 oz) Diet Soft-drink + 1 medium apple + 1 oz string cheese + 2 square graham crackers
Starbucks Grande (16 ounces) café latte	260	10 oz brewed coffee + 6 oz steamed skim milk + 1 cup whole grain breakfast cereal (flakes) + ½ cup skim milk + 1 cup cantaloupe
1 slice Pizza Hut Pan pizza, pepperoni	400	2 slices thin-crust cheese pizza + large garden salad w/ 2 Tbsp light Ranch dressing
1 Blueberry Muffin from Coffee Shop	430	1 blueberry English muffin, toasted w/ 2 tsp butter & 1 Tbsp sugar-free jam + 2 oz grilled ham + 1 cup melon + 6 oz sugar-free vanilla yogurt
1 Chicken breast , fried (KFC)	440	1 grilled chicken breast (KFC) + 1 medium baked potato topped with fat-free sour cream & salsa + 1 cup steamed veggies + 1 small dinner roll with1 tsp butter
1 large glazed doughnut	302	1 English muffin w/ 1 Tbsp sugar-free jam + ½ cup egg substitute, scrambled w/ ¼ cup each: spinach, mushrooms, onions, salsa, & ½ oz cheese + ½ grapefruit
4-inch cinnamon-raisin bagel with 2 tablespoons cream cheese	450	2 slices cinnamon-raisin toast + 1 Tbsp reduced-fat cream cheese + 2 tsp jam + 1 cup sliced strawberries + 6 oz container light vanilla yogurt
1 snack bag (3 ounces) nacho-flavored tortilla chips	424	Nachos made with: 2 oz baked tortilla chips topped w/ ¼ cup salsa, ¼ cup fat-free black beans, ½ oz reduced-fat cheddar cheese, & 2 tbsp fat-free sour cream
2 cups chocolate ice cream	572	2 cup fat-free, sugar-free chocolate frozen yogurt + ½ cup blueberries + 2 tbsp non-fat whipped + 1 cup reduced-fat hot cocoa made with water
1 8 oz serving of vanilla yogurt	230	1 8 oz serving sugar-free vanilla yogurt + 2 cups strawberries + 2 reduced-fat fig bars
Garden salad + 2 tablespoons of ranch dressing	150	Garden salad w/ 2 Tbsp fat-free ranch dressing + 1½ cups fruit dipped 2 Tbsp sugar-free chocolate syrup
1 package of peanut butter crackers	247	1½ oz pretzels + 2 cups celery sticks & sliced pepper strips + ¼ cup hummus
1 small milkshake (10 ounces)	382	Root beer float with ½ cup frozen vanilla yogurt & Diet Root beer + 2 cups sliced mixed fruit topped with 2 Tbsp fat-free whipped topping + 3 vanilla wafer cookies
1 piece (1/8^th of a 9” diameter) cherry pie	390	1 large apple sprinkled with sugar-alternative, cinnamon, “baked” in microwave and topped with ½ cup light vanilla yogurt + 1 oz animal crackers
1 Wendy’s Old Fashioned hamburger	270	1½ cups chicken, rice & vegetable soup + garden salad topped with 2 Tbsp fat-free Italian dressing + 2 oz grilled chicken + ½ oz crackers
1 small McDonald’s French fry	271	1 medium baked potato topped with salsa, broccoli + fat-free sour-cream + 2 Tbsp shredded cheese + 1 cup skim milk

Table taken from "Exercise and Sport Nutrition; Principles, Promises, Science, Recommendations" by Kreider, Leutholtz, Katch and Katch.

What healthy alternatives can you try today?

Have a HEALTHY day!

~Fit Britt

Shaking Things Up

2011-06-12T18:27:00.008-05:00

The lab I work in, the Exercise and Sport Nutrition lab, does a lot of research dealing with exercise and supplementation for weight loss, health improvements, and also athletic performance. For the majority of our studies, we encourage our participants to consume a high protein diet rather than a high carbohydrate diet. Not Atkins-style, just 45% calories from Protein, 30% from Carbohydrates and 25% from Fat. I try to follow this diet myself, and it doesn't take long before I become bored chicken breasts and beans. You soon realize, on a higher protein diet, that it is convenient to get some of your protein source from supplements and shakes.

While there are higher protein (and not as tasty) shakes out there that you might be more interested in if you are doing heavy weight lifting and muscle building, I have found a shake mix that I ABSOLUTELY look forward to having every day. It is called Vi-Shape by Visalus Sciences. (You can click the link to see the nutritional information). Not only does it have a decent amount of protein (especially if you mix it with milk) but it also contains a lot of vitamins and minerals. You may have heard of the Body by Vi challenge, where you use a shake as a meal replacement each day as part of a weight loss protocol. I personally like to use the same shakes as an afternoon snack, or after a workout. They are great whatever your goals are!

There is only one flavor of the mix, Sweet Cream, and it tastes like cake batter! Plus, there are tons of great recipes out there so you never have to drink the same shake twice! I like mixing in frozen fruit and/or sugar free chocolate pudding mix, yum! I always use skim milk to add more protein, but you could use water or soy milk. Check out a large list of possible recipes!
AND I treated myself to my new favorite item: The Magic Bullet. I bought it at Bed, Bath & Beyond for $40 (they were selling it for $10 off) PLUS a $10 mail-in rebate. Not a bad deal in the end. So far I have only used it for my Vi Shakes, but there are lots of great recipes for making salsas, guacamole, anything you want to blend or puree, and even frozen beverages!

I am not a consultant for Visalus, nor do I intend to become one. I purchase my shake mix through a friend (and got a discount for signing up for an auto-monthly ship that I can cancel at any time, even after one shipment). On the autoship it is $49 for a month supply. If you are local and want a taste I'd be happy to whip one up for you or give you a little bag of powder! If you think you might want to try it out, you can order your own bag here (and click "Join the Challenge)! If I refer 3 people, I get a month supply free... and you can too if you do the same!

Have a HEALTHY day!

~Fit Britt

A Fit Bit of Inspiration

2011-06-07T22:24:00.004-05:00

At the end of every yoga class, as we are finishing our meditation, I read a quote. I found a great little quote book called "The Daily Book of Positive Quotations" by Linda Picone. I get a lot of positive feedback about many of the quotes in this book, but the one I read last night really spoke to me and a couple of my fellow yogis. It is very applicable to what we discussed last week regarding accountability (in training, work projects, whatever), so I wanted to share it with you:

"You can't wait for inspiration. You have to go after it with a club" ~Jack London

Author's comments: Some artists wait to be struck, like lightening, by inspiration and then follow the inspiration wherever it leads. Others simply get up everyday and go to work. They write until they've produced a certain number of words. They draw until they've completed a certain number of sketches. These artists don't wait for inspiration, they work. And work. And work. And eventually, inspiration makes an appearance.

Self Reflection: I sometimes use lack of inspiration as an excuse for not doing things I say I love. Today I'm going to go ahead and do what I love and not wait to be inspired. If I have to, I'll make my own inspiration.

This really spoke to me regarding my personal fitness, my blogging, and especially my school projects. I hope it speaks to you as well... perhaps even inspires you!

Have a HEALTHY day!

~Fit Britt

Who or What is Holding You Accountable?

2011-05-31T15:17:00.003-05:00

Some of the concepts I find myself discussing the most, whether it be related to fitness goals, weight loss, school projects, office projects, time management, whatever... are setting priorities and accountability. I completely understand how motivation comes in waves, and some days we are all a little more passionate about achieving our goals than others. I think I am a perfect example of this by the fact that I took a good 6 months off of blogging. It isn't that I didn't want to blog anymore, but I let other priorities get in my way. I have stated to all of you (however many of you that are out there reading my babble) that my goal is to post once a week throughout the summer, and I certainly hope you will help to hold me accountable!

I hope that I can help you to achieve your fitness/health goals. Whether by being an encourager, sharing tidbits of information, answering your questions specifically, putting you in touch with other professionals, etc. But it certainly takes a team of supporters to obtain the best results.
Who or what is holding you accountable? Here are a few ideas you might find helpful. Please feel free to comment if you have additional suggestions!

1. Write down your goals on paper, and make sure they are SMART (see previous post)

2. Tell at least 3 people you trust (friends, family, spouse) your goals. If you are willing, give them a written copy of your goals. Be specific in asking them for help. Let me tell you, my husband [love you GymJim!] tells me all the time he wants to start doing certain exercise programs - but I have learned that he does NOT mean he wants me to remind him about them! :)
If you are actually looking for help/support, be clear about that!

3. Keep a food diary. All fitness/health results will be affected by your nutrition. As much as I advocate exercise - I'll be honest, that is a very small component of your results compared to what you are stuffing in your body 16-24 hours a day. And of course, each goal will have different nutrition needs. I do not recommend to anyone to keep a food diary every day - that is too tedious. I log my food at least one day a week to check in and see if I am eating the right amount of calories, and also if it is broken down into the proper percentages of protein, carbohydrates, and fat. There are a lot of websites that offer free and/or inexpensive food logging. I am a member of a site called DotFit (through HFPN) that I think is really great, because it uses the database from CalorieKing and you can also add in your own food items, etc. (You also start by doing a questionnaire related to your goals, and it gives nutritional recommendations based on your goal). I can give you a 14 day trial for free, and this does not include taking any credit card information from you or anything. Just comment below or email fitbritt@gmail.com if you are interested.

4. Wear a pedometer. This is a very affordable way to get an idea of whether or not you are getting an appropriate amount of activity each day. You can get pedometers for around $5 or less (of course the more you spend, the better the quality will be, plus a few additional bells and whistles). All you do is clip it to your waist band like a pager, and let it count your steps throughout the day. I would encourage you to wear it for a few days without trying to change your activity, recording your number of steps at the end of each day. Then, gradually try to work up to 10,000 steps/day. Someone set that as the magic number for health... it equates to ~5 miles of movement a day, and can be pretty challenging to reach if you have a desk job! But definitely a good number to aim for.

5. Use a heart rate monitor. Now I will go back to proclaiming how important your exercise is. It might only be 30 minutes to an hour of your day, but you better get the most bang for your buck (or calorie burn for your time)! A good heart rate monitor will have a chest strap that you wear against your bare skin, and also a watch (or waist clip) that gives you a readout of your heart rate. I personally like Polar monitors, they are a very well known brand that can be purchased in sports stores as well as online. I think I'll save the details for where your heart rate should be during your workout for another blog post... I've got to keep you coming back for more (and this post is going to get long)!

6. Wear an ExerSpy! or a BodyBugg, or a GoWearFit, or any of the other brands by BodyMedia - they seem to be the same! (But I happen to own an ExerSpy that you can use if you are local... and I also happen to sell them). If you do not know what this is, you are missing one of my favorite posts and favorite items of all times. In addition to logging your food intake, this arm band tracks your calories burned, steps taken, intensity level, and sleep efficiency around the clock. A friend of mine just got one, and she mentioned that one of the things she likes about it the most is she knows how many calories to eat each day based on her activity level (which of course, may change from day to day).

7. Share your goals on FitBritt.com. I created a new page, linked at the top of this blog titled "Hold Me Accountable!" for you to post your goals on this site! Other readers will be able to see your post, provide encouragement, and follow your progress. They will also feed off of your motivation and learn from your trials. Who knows how many individuals you will be able to help! Is anyone brave enough to be the first to share??

I hope that you will find some of these suggestions helpful. Please comment below with additional tips to share!

Have a HEALTHY day!

~Fit Britt

It. Is. Get-ting. So. Hot.

2011-05-23T14:54:00.006-05:00

Regardless of whether you live in TX and have been experiencing summer for a few months, or summer is just now finding its way to you, It's Getting Hot Out There!

Now that you are unable to hide your layers of 'natural insulation' underneath baggy clothes, you may be motivated to kick it into high gear and get bikini ready! Whatever your motivation, Fit Britt supports your workout endeavors! Here are a few tips to keep in mind when exercising in hot weather:

Heat Illness - The main concern is an increased risk of heat injuries (heat cramps, heat exhaustion, heat stroke). The first symptoms are headache and nausea, followed by muscle cramps and eventually lack of sweating, dry skin, etc. This can be avoided by making smart choices about your activities, attire, time of day, etc.

Reduced Performance - Additionally, depending on your level of competitiveness, you may be interested in learning that your endurance capacity and VO2max (efficiency of using oxygen during exercise) both decrease as you lose body weight from sweat and dehydration. These symptoms can be prolonged, if not avoided by making smart decisions and planning ahead.

Acclimatization - it is encouraging to note that you CAN acclimatize to the weather, to some degree (pun not intended). Whether you are just starting a new program and it happens to be the middle of summer, or you are competing in events that require you to travel to different climates, allow yourself 7-14 days for your body to become most efficient at working in the hot environment. You should notice that you actually begin to sweat MORE and lose less salt along the way.
Hydration - being dehydrated will decrease your body's ability to sweat as well as cool itself. Additionally, as you sweat, you decrease your blood volume by pulling water out of your body. This, in turn, makes it more difficult for your blood to circulate, deliver essential nutrients and remove waste as you continue your workout (hence the decrease in performance mentioned above).

In order to stay properly hydrated:

Focus on staying well hydrated within the 24 hours before your exercise session (limit caffeine, consume foods that contain a lot of water such as fruits and carbohydrates).
Drink 1-2 cups of fluid (preferably water or sports drinks) 1-2 hours before exercise.
Typically, water is sufficient during activity for exercise sessions less than 60 minutes.
When exercising for more than 60 minutes, and/or you are sweating a lot, incorporate a sports drink with carbohydrates (sugar = fuel!) and electrolytes (to replace the sodium you depleted while sweating). A good rule of thumb is to find a drink that has 6-8 grams of carbohydrates per 100mL of fluid.
Consume your beverages at the coldest temperature you can tolerate - as this will help cool your body from the inside-out.
IF YOU FEEL THIRSTY, YOU ARE ALREADY DEHYDRATED!
After your workout, replenish with more fluids. You will know you are well hydrated when your urine is light yellow to clear.
If your exercise session lasted for over an hour, and it was really hot, you may want to consider weighing yourself before and after exercise. You can assume any weight loss is water weight that needs to be replenished (consume 3 cups for every pound lost).

Humidity - In addition to temperature, humidity will also contribute to your body heat during a workout. Humidity will decrease the body's ability to dissipate heat (through evaporation) and will hinder the cooling process. I like this chart because it also mentions calculating the temperature to be higher if you are wearing thicker clothing or are in direct sunlight.

Target Heart Rate - If you work within a specific heart rate range during exercise, this would still be a wise suggestion while exercising in the heat. You will notice that your heart rate increases much quicker (in an effort to help cool your body). This means, you will have to decrease your intensity in order to keep your heart rate within the same zone.
Clothing - There is a reason dry wick clothes have been so popular - because they feel so much better! This is not the time of year to pull on your garbage bag sweat suit... and forget the cotton too, get some dry wick shorts and tanks in order to improve the evaporative heat loss from your body.
Sun Screen - If you have ever seen me exercise outdoors (no matter what time of year) my face is the color of a tomato when I am finished... but fortunately for me this is just temporary blood flow. Avoid any long-lasting redness or damage from the sun (ie: cancer and wrinkles) by remembering your sun screen! Here are a few reminders to make sure you get the maximum effectiveness out of your sun screen:

Apply sunscreen liberally (should form a white film at first) 30 minutes before going in the sun to give time to absorb.
Select an SPF between 15 and 50, depending on how prone you are to burning.
Re-apply every 2 hours.
Try to avoid the strongest rays of the day: between 11 am and 3 pm.
Look for clothing that also provides UV protection.

Have fun in the sun, but make smart decisions to help keep your body fit inside and out!

Have a HEALTHY day!

~Fit Britt

Sources used for this information:
- Sports and Exercise Nutrition, 3rd Edition, McArdle, Katch & Katch
- Exercise and Sport Nutrition, Kreider, Leutholtz, Katch & Katch
- ACSM's Guidelines for Exercise Testing and Prescription, 8th Edition

Fit Britt's back ALRIGHT!

2011-05-16T14:27:00.002-05:00

If NKOTB and the Backstreet Boys can make a comeback, Fit Britt can too!

My crazy semester is over, I am finished taking classes, and ready to move into research and review mode. This summer and fall semester I'll be preparing for my comprehensive exams and fine-tuning my dissertation study. I hope to provide you with weekly fitness and nutrition snippets throughout my journey. You can help me study, too! Let me know if you have any questions or topics of request to cover this summer!

Have a HEALTHY day!

~ Fit Britt

Workout Without Weights

2010-10-29T10:08:00.008-05:00

As a follow up to my last post (regarding the need for strength training in a weight loss program), I wanted to provide some suggestions for resistance exercises you could do at home even if you don't have any equipment. Here are some exercises that will hit all of your major muscle groups, and a few suggestions for how you can progress them over time.
When you are working out with weights, you would most likely select a weight that you could only perform 8-15 repetitions of that exercise before tiring out. When using just your body weight, I would suggest performing as many repetitions as it takes to reach that point of fatigue. If you find yourself doing 30+, then you might want to find a way to make the exercise more challenging.

1. LEGS: lunges, bridges, squats, prisoners squats
I would suggest selecting 1-2 of these exercises per workout.

Lunges: you can move forward, side, and reverse (turning behind you at a diagonal and stepping back forward). You can keep your feet in place and continue lunging up and down, then progress to starting with your feet together and stepping out for each lunge. Try performing a full set and then holding at the bottom and pulsing to get a little more burn.
You can also progress to balancing after each lunge.

Floor bridges: One of my favorite exercises to strengthen your glutes and open your hips.
You can lift and lower on both legs or one leg, hold at the top and alternate leg lifts, and hold at the top and pulse.

Squat: Perform single repetitions, hold at the bottom and pulse, or perform jump squats landing back in the squat position.

Prisoners Squats: Squat low then press up onto your tip toes.

2. CHEST: Push ups, push ups, push ups

Progress from kneeling with your body elevated, to kneeling on the ground, to an incline push up on your toes, regular push up on the ground, and finally a decline push up with your feet elevated.

If you are up for the challenge, check out hundredpushups.com to work your way up to 100 in six weeks.

3. Back: Cobras, supermans, and YTAs

For me, the back is a difficult muscle to work without having weights (or a bar to do pull ups). These are certainly lighter weight exercises, but they would at least keep your back muscles "activated."

Cobra: Keeping your feet pressed into the ground, lift your chest and shoulders off the mat. Make sure to squeeze your shoulder blades in order to activate your upper back.

Superman: Lifting opposite arm and leg, alternate from side to side. This will focus more on your core and lower back.

YTA: This can be performed standing or with your stomach on a stability ball. From standing, come into a partial squat, bending forward at the hips. Start with your arms together in front of you (picture 1), lift your arms into a high-V (Y), back to starting position, then out into a T, back to starting position, and then out into a low-V (A). Focus on squeezing your shoulder blades together each time. Picture 3 shows the balance option, performing the series standing on one leg (still in a partial squat and bent forward).

You can also transition between the Y-T-A without coming back to the starting position in between. If you have light dumbbells, you can add those as well.

4. Arms: Dips and close-arm push ups

Both of these mostly work triceps. Biceps are another difficult one to focus on without weights to do curls or a bar to do close-arm pull ups.

Dips: Find a chair, bench, or step to use for dipping. Fingers should face forward, elbows should point back (not out to the sides), and hips should drop close to the bench (instead of further forward). Increasing the height of your bench and also propping your feet on another surface will help to challenge the move.

Close-arm push ups: bringing your hands closer together (right under your shoulders) and keeping your elbows close to your sides while performing push ups with add more focus to your triceps.

5. Core: Plank with knees and "the dead bug"

Plank with knees: Hold a push up position and pull one knee to the same elbow or opposite elbow.

Dead bug: Lift your arms and legs up toward the ceiling and then alternate lowering opposite arm and leg - don't let them touch the ground. Make sure to press your lower back into the mat. Bending your knees and limiting your range of motion will make this exercise easier, straightening your legs and dropping them closer to the ground will make it more challenging.

So there you have it! I would suggest performing 2-3 sets of each of the exercises you chose to do. Keep your heart rate up by performing 30-60 second cardio spurts in between each set.
Do your strength training exercises 2-3 days a week to make sure you maintain (and hopefully increase) your muscle mass and your metabolism! It should only take you ~30 minutes.

Let me know how it goes, if you have any questions, and if you have any other great exercises to add to the list.

Have a HEALTHY day!

~ Fit Britt

PS - the 'model' in this post is sporting the ExerSpy arm band with counts how many calories you burn each day (as well as your steps, physical activity, and sleep efficiency) - a great tool for managing your weight loss that can be purchased here (as well as any other fitness equipment needs!)

Dieting WITHOUT Exercise

2010-10-06T09:18:00.005-05:00

Everyone is always looking for that magic pill... ANYTHING to keep from having to exercise (gasp!). The evil, dreaded word... exercise. Whether due to lack of time, or lack of enjoyment, exercise is avoided by most -- like the plague. However, there are many health benefits AND WEIGHT LOSS BENEFITS that can only be achieved through exercise...
it. is. not. replaceable. with. a. pill. (or diet, or supplement, etc.)

Here are a few reasons why exercise is needed as part of your diet, whether your goal is general health or weight loss:

By including physical activity (strength training and/or cardio) you will increase your caloric deficit which will lead to greater weight loss.
Dieting without exercise will certainly lead to weight loss... unfortunately a large percentage of the weight lost could be coming from FAT FREE MASS and water weight - two things our body needs for proper function.
Your metabolism is highly dependent on the amount of fat free mass [FFM] (read: muscle) you have. If you lose your FFM (most likely by dieting without exercise) your metabolism will plummet and you will decrease the number of calories that your body naturally burns each day. This becomes even worse with yo-yo dieting (constant increases and decreases in your weight). This would mean that you would have to eat even fewer calories to maintain your current weight.
By adding strength training to your weight loss plan, you will guarantee that the majority of your weight loss is coming from FAT, and you will maintain or increase your FFM. This would mean that you would have a higher metabolism... you would get to eat more calories to maintain your current weight. Or as my professor Dr. Fluckey states, you would become a better-butter-burner.
It is true that with a combination of diet + exercise you may not see the numbers on the scale drop as much, or as fast. HOWEVER - as mentioned, that is because you would be retaining if not increasing your muscle mass. You would still be losing fat, losing inches, and needing to purchase smaller clothes. :)
Now the benefits for cardio: I believe we take our heart for granted. It is working 24/7 to deliver nutrients throughout your body! When we are stressed - it works overtime. When we eat fatty or fried foods - it works overtime. We need our hearts to be STRONG so that it will not fail us. Through cardiovascular exercise we strengthen our heart. It is able to pump stronger, which means that it does not have to pump as many times to deliver the same amount of blood. We become more efficient at utilizing more of the oxygen that travels through our system, resulting in less waste more productivity. It is better able to withstand stress, decreasing your risk of a cardiac event.
The good news is that the largest amount of health benefits are seen with low to moderate levels of physical activity... so no need to start training for a marathon just to increase your health. Aim for thirty minutes of continuous activity on most [5 out of 7] days of the week (walk the dog, chase your kid, enjoy life and the people you share it with!)

Finally, here is a list* of some of the concerns caused by a sedentary lifestyle: angina (chest pain), back pain, breast cancer, colon cancer, congestive heart failure, depression, gallstone disease, high blood triglycerides, high blood cholesterol, hypertension, insulin resistance, less cognitive function, low blood HDL, lower quality of life, obesity (and difficulty controlling weight), osteoporosis, pancreatic cancer, peripheral vascular disease, physical frailty, premature mortality, prostate cancer, sarcopenia (muscle loss), sleep apnea, stiff joints, stroke, type 2 diabetes.
*adapted from handouts from my Applied Exercise Physiology course.

I understand that it is appealing to select the option that leads to the fastest weight loss, but I encourage you to make healthy choices today that will lead to a healthier future as well. As always, I am here to help in any way I can.

Have a HEALTHY day!
~Fit Britt

Fit Britt Food Fave: V8 Soups

2010-09-11T08:45:00.000-05:00

My favorite food item this week: V8 soups!

Have you tried these yet? I started with the tomato herb, when I was having a craving for a grilled cheese sandwich :) DELICIOUS!!

There are many other great flavors as well: butternut squash, garden vegetable, garden broccoli, sweet red pepper and southwestern corn.

Each box has two servings of soup and each portion includes a full serving of vegetables... and the sodium level seems to be lower than many canned soups.

As a semi "non-perishable" item, these are also great to keep in your desk drawer for a snack or part of your lunch.

Try them out and let me know what you think!

Do you have a favorite healthy and convenient food choice? Let me know and we'll share with others!

Have a HEALTHY day!

~ Fit Britt

Toning Shoes

2010-08-25T21:13:00.000-05:00

I've had a few people ask me about toning shoes, and whether or not they really work.
The American Council on Exercise published an article earlier this summer discussing a few key brands:

Will Toning Shoes Really Give You A Better Body?

To this, I will add - I love wearing Fit Flops and have also enjoyed a few pairs of Earth shoes. Whether or not these actually "tone" your muscles while you wear them, I do believe that they help to keep your body in a more supported neutral alignment. This can help to engage your glutes and eliminate joint and low back pain.

Have you tried any brands? What are your thoughts?

Have a HEALTHY day!
~Fit Britt

Hard CORE Pregnancy

2010-06-29T22:02:00.001-05:00

Having many friends that are currently pregnant, as well as receiving a few personal questions, has lead to this post focusing on core exercises during pregnancy. Certainly, these exercises can be done by all individuals, and can be modified in order to make them more gentle or more challenging depending on your needs.

First up: Cat and Cow stretch
Make sure your knees are directly under your hips and wrists under shoulders.
Exhale as you drop your hips and chin, lifting up through your mid back (cat stretch) and inhale as you lift your head and hips, allowing your mid back to drop through (cow).

Next: Spinal Balance
Still kneeling, wrists and knees in line with shoulders and knees (respectively), shift your hips to create a flat back (no arch, no curl). Make sure to keep your belly button pulled into your spine as you go through the following motions.
Start by lifting one arm at a time, hold and balance.

You can also do one leg at a time (make sure both hips stay facing the ground - no need to lift the foot any higher than hip height).
When you are ready to add the two together, lift opposite arm, opposite leg. Try to minimize the arch through the lower back, keeping your body as straight as possible. Variation: Fire Hydrant
For lack of a better name, in this pose you'll be on all fours, lifting one leg out to the side. Continue to keep the stomach pulled in, no arch in the lower back, focus on balance and toning the outer thigh. You can continue lifting up and down, or hold at the top and pulse.

The stability ball is a great tool for strengthening the core, and hopefully reducing tension in the lower back.

Ball sit:

Easy enough, try to sit on the stability ball whenever you can! If you work at a desk, sit on the ball instead of in a chair. While watching tv, sit on the ball. Sorry, you won't be able to recline, but you'll be working your core, perfecting your posture and relieving back pain!

Adding a little movement will provide a greater challenge and help build better coordination and strength. My caution for the pregsters, make sure you don't challenge your balance so much that you are at risk of falling!
Ball roll:
Move your hips around in a circle, try going fast, slow, small circles, large circles, switch directions, etc.

Ball march
Only if your balance and coordination allow, sit up tall, engage the belly, and slowly lift one foot. Switch feet. Overtime, try and lift a little higher or hold a little longer.

Low back pain is caused by more than just "a weak core." Having muscular imbalances through your legs can also contribute. The ball bridge will help to open up the front of your hips and activate/strengthen your glutes and hamstrings.

Ball bridge:
Sit on the ball and roll out until your upper back and shoulders are resting on the ball. Place your hands on your hips and lower your hips toward the ground.

Then press the hips upward to create a straight line from your shoulders to your knees. You can keep moving (up, down, repeat), or you can practice holding at the top. Squeeze your glutes and remember to breathe!
Finally, a few variations on the crunch. While you probably don't want to lay on your back for extended periods of time during your pregnancy, you can continue to crunch on the stability ball!
Stability ball crunch
Start sitting on the ball, and roll down slightly until the ball is supporting your lower back. Make sure to keep your ankles in line under your knees. Lift with the abs, up and down. If you feel too much strain, walk your feet out a little more so that the ball rolls a little higher into your mid-back.

Stability ball crunch with twist

If balance allows, try adding a little twist with each crunch

Stability ball crunch with march

First start by just holding the crunched position. While keeping your upper body still, slowly try and lift one leg and switch. Over time, try to hold your leg up a little higher or possibly add a little crunch to the mix.

Have fun and make smart choices! Pregnancy is not the time to kick your workout into high gear, but rather focus on staying healthy, comfortable, and maintaining your previous fitness level.

Have a HEALTHY day!

~ Fit Britt

It Watches Every Movement... and Lack Thereof

2010-06-13T23:00:00.003-05:00

Sooooo, I broke down and bought an Exerspy. I've mentioned it before (mostly talked about the previous brand called the BodyBugg). This is the device that you wear all day and night on your arm, and it measures your caloric burn, your number of steps, your amount of physical activity (breaking it down into both moderate and vigorous), and even your sleep efficiency.
IT IS SO GREAT!
You can sync it to the computer throughout the day and it is most helpful if you log your food intake as well. It will show you your caloric deficit (or gain) each day, and at the end of the week there will be no surprises when you step on the scale!
It can be used no matter your goal: weight loss, weight maintenance, muscle gain, etc.

I find it helpful to sync around dinner time so I can see how many calories I can still eat and what I still need to burn for the rest of the day. It lets me know if I need to go for an after dinner walk (or something more intense), and if I'm allowed to have dessert and still stay on track.

This post may become long, as I start to add some pictures and descriptions from the website, so I'll mention a few more things first:

- There are a few similar devices out there... the BodyBugg, the GoWearFit, etc. They are all relatively the same, but I can say that the ExerSpy is created by the maker of the BodyBugg, with added features and efficiency (according to a webinar I participated in with the creator). The ExerSpy is the only one I can personally speak of and walk you through the process, but I have friends that have utilized the other brands as well.

- If you live near me, I would be more than happy to let you borrow mine for a week to learn more about your metabolism and get an idea for your daily nutrition and activity plan.

- I have to say, I always thought I'd just want to wear it for a few days and get an idea of what's going on... but now that I've passed it along for another to borrow, I miss it! I want to know how many calories I burned in an intense spin class! I want to know if I am continuing to stay on track with my goal.

- I won't hide the cost from you. The Exerspy is $220.00, additionally you need to have a $10/month membership to the DotFit website in order to sync your device and follow your progress. (I can give you a 14 day free trial to the site.)

- If you are interested in making a purchase, please contact me. It appears you can only purchase through DotFit (believe me, I tried to find one on eBay, etc.) and I have a DotFit account, so I can help set you up. Also, at no additional cost to you, I make a small profit off of everything I sell through my site and would certainly appreciate your support :)

So let's look at the details:

This first picture shows how many calories I burned in a day. You can see my goal was 2093 calories, but I actually burned 2465, woohoo! You can also see many periods of low activity and one big peak when I went to a cycling class.

You can also zoom in and see calories by the minute, and if you block a time period off, you can see how many calories were burned during your exercise, etc. During my cycling class, I burned 227 calories.

Then, if you click on "physical activity" you can get a good idea of how many minutes you've been active each day, as well as if you have had any moments of more vigorous activity. (During my cycling class I performed 34 minutes of moderate activity and 24 minutes of vigorous)

You can also monitor how many steps you have taken each day... with the goal being 10,000 steps a day. You can see that I only walked 5,201 steps... which isn't as many as I should get, but since my workout was a cycling class, this number is a little more understandable.

You can also measure your sleep efficiency. In one of the webinars, the company said that 85% or higher is a good efficiency. Mine certainly varies from night to night, but on the particular night showcased here, I was 93% efficient in my sleep, hurray!

In addition to the feedback given directly through linking the ExerSpy, you can log your food and compare the amount of calories in to the calories out to make sure that you stay on track with your daily caloric goals. This first picture shows a day that I ate pretty close to my goal, but then I performed more physical activity than my goal, thus having a greater caloric debt which would put me on the fast track to weight loss. (My caloric deficit was 938 calories. If I maintained this every day, I would lose close to 2 lbs in one week)

And because we all have them, I will share with you a day where my caloric expenditure was WAY over my plan. I consumed 2727 calories when I was only supposed to consume 1568. Fortunately for me, I had also exceeded my activity needs for the day, and still managed to have a daily caloric deficit of 247 calories.

You can see how this information could be helpful regardless of whether your goal is to lose, maintain, or gain weight. For me, it is helpful to see the visual balance... if I eat too much, then I have to do more physical activity to stay on track.

I think it's clear to say, I'm a big fan!

Let me know if you have any questions :)

Have a HEALTHY day!

~ Fit Britt

Fit Britt Now Has Your Fitness Needs!

2010-05-22T06:51:00.005-05:00

It has arrived! My online fitness store is up and running!

http://www.myhfpn.com/1073

Check it out if you are in need of any equipment for strength training, flexibility, yoga, weight management, supplementation, etc.
Everything you need to start a home gym!
I'd be happy to make recommendations and get you started with a free program (specific to your needs and goals), based on the equipment you own and purchase (resistance ball, dumbbells, medicine balls, BOSU ball, resistance tubing, kettle bells, etc!).
No matter where you live, I can set you up with a free 14 day trial to the DotFit website, where I can create exercise programs for you, send you videos and articles, and even skype to check your form and your progress!

Indeed, I make a small profit off of every sale on my site, so I certainly appreciate the support!
I hope to highlight certain products for you over the weeks. Many of you know I have been wearing (and LOVING) the ExerSpy arm band so stay tuned for my praise about that soon!

Have a HEALTHY day!
~Fit Britt

Are you doing ENOUGH?

2010-05-22T05:25:00.003-05:00

Certainly the amount of physical activity we do is dependent on our fitness/health goals. The American College of Sports Medicine, which sets the guidelines that all other fitness organizations follow, has updated their guidelines for 2010. Here, I share them with you:

For Physical Activity and Health
The recommendation is now 30-60 minutes of moderate-intensity physical activity five times per week, or 20 minutes of vigorous-intensity physical activity three times per week.
Currently, more than 66% of adults are overweight and 32% are obese in the US.
For Cardiorespiratory Training
The intensity should be a combo of moderate (40 - 60% Heart Rate Reserve [HRR]) and vigorous (>60 - 85% HRR). However, if you are extremely deconditioned, start at an intensity of 30 - 40% HRR.
The duration should be at least 30 minutes for moderate intensity, sessions totaling 150 minutes a week. When using a more vigorous intensity, go for at least 20-25 minutes a session, totaling 75 minutes a week.
To promote or maintain weight loss, perform moderate exercise for 50-60 minutes per day with a total of 300 minutes a week.
For Muscular Strength/Endurance Training
2-4 sets are recommended for each muscle group (you can do the same exercise multiple times or do various exercises for that specific body part).
Strength training should be challenging, and you should work to the point of exhaustion with each set. Therefore, a 2-3 minute rest period is suggested between sets. (I still like to alternate body parts so I am working out another group instead of sitting on a bench for a 2 minute break between each exercise).
For older and/or deconditioned adults, start with only one set.
It is important to add in "neuromuscular training:" activities such as balance, agility, and proprioceptive training for at least 2-3 days per week. *this is great to work on your "functional fitness" and become more efficient at performing ADLs (activities of daily living).
For Flexibility Training
Static stretches should be held for 15-60 seconds.
For Special Populations
Pregnant Women: exercise at least 3, preferably all, days of the week. Use an intensity of 40 - 60% HRR, or a RPE (rate of perceived exertion) of 12-14 (on a scale from 6-20). Have our sessions last at least 15-30 minutes per day, for a total of 150 minutes a week.
Hypertensive Clients: There is concern with raising the blood pressure too high while doing vigorous exercise. Utilize an intensity of 40 - 60% HRR. Always remember to continue breathing (don't hold your breath) and limit going from lying to standing quickly (or vice versa) and minimize lifting weight over your head.

Have you ever considered logging your activity to calculate how much you perform in a week? I hope sharing these guidelines will encourage you to evaluate your program and make sure you are doing enough, whatever your goal may be!

Thanks to the May/June 2010 issue of American FITNESS, published by the Aerobic and Fitness Association of America for bringing the new guidelines to our attention, as well as to the American College of Sports Medicine for updating their guidelines and helping us stay on top of our game.

Have a HEALTHY day!
~Fit Britt

Fit Britt Food Fave: Earth Grains Thin Buns

2010-04-23T11:44:00.000-05:00

Have you ever tried to substitute your white hamburger buns with wheat? Have you noticed how much thicker the wheat buns are? AND many options are much higher in calories than the white buns... not really sure why they do that!

Well, we just happened upon a new product: Earth Grains Thin Buns. They are great! They are thin (as the name mentions) so you don't end up with bread that is four times as thick as your meat. They are only 100 calories and also contain 5 grams of fiber. We thought they tasted great and could even be used for sandwiches, etc.

http://www.earthgrains.com/Bread.aspx?v=thinBunsWholeWheat

Check it out and let me know what you think!

Have a HEALTHY day!

~Fit Britt

Aging, Exercise, and Knowledge

2010-03-31T21:04:00.005-05:00

I went to an interesting seminar tonight regarding "The role of muscle strength and function in aging." While I realize that (at least to my knowledge) I probably do not have many followers that fit into the "elderly" category, this will still impact each of us personally some day, and we certainly all have family members that can benefit from this information now.
The audience was an interesting mix of graduate students who study exercise for a living and elderly members from the university and surrounding community. I felt like there were some great points mentioned in the talk, which I will summarize briefly, but what was most eye opening to me was the reaction to the talk by the elderly participants.
Let me start by summarizing some of the key points that I was able to pick up from the presentation:

As we age, our muscle mass decreases and our fat mass increases
A lack of muscle mass can certainly lead to debilitation and lack of functionality in activities of daily living
However, it is not just the amount of muscle we have, but the strength of the muscles that impacts not only our function, but also our health, including the risk of fatality from cancers and other diseases.
Individuals are able to gain strength at ANY age
While some [doctors, etc] may recommend supplementing/injecting human growth hormone, this has not shown to increase muscle mass, in fact it has shown a decrease from the control group.
Testosterone has shown to be effective (in helping to increase muscle strength), but should only be used for men.
Therefore we are back to the "eat right and exercise" mentality.
Everyone should be performing resistance training exercises and also getting plenty of protein in their diet (around 1 g of protein per kg of your body weight per day).

So, some of this may be common knowledge... or perhaps it is just common knowledge to those of us who study this for a living. My main take-home message from today's talk comes from the questions that the elderly individuals asked after the presentation. I think they were certainly all convinced that they need to be doing resistance training in order to delay degeneration and extend their lives (and quality of life). However, the first question that was asked was, "Well, what is resistance exercise?" Followed by many questions to include, "what machines should I use, are there certain muscle groups I need to focus on, how many days a week should I do this, and how hard do I need to work?"
I felt that if I were working as an independent personal trainer right now, I probably could have walked out of there with 20+ new clients. There is now a captive group who have no idea what to do. Their questions kept coming, and while I felt that a lot of the exercise students may have been rolling their eyes a bit, to me this was an eye opener. It was interesting for me to realize that this lack of knowledge may be an additional reason why individuals are not exercising. Because it is my lifestyle, sometimes I forget that it may not be common knowledge.
Well the good news is that I am passionate about teaching others what to do, and I'm not the only one. Please know that I am here if you need help designing a program for yourself or for any of your family members (I do have a SeniorFit training certification).
Don't wait until you have lost muscle mass (and gained fat mass) to fix the situation... start today! I would highly advise that when you are putting a new program together or setting a new health goal, you consult a team of health professionals. Consult with your doctor to make sure you are cleared to exercise, and see if you have any limitations. Get at least one personal training session to learn how to safely use the equipment and have a program designed for your interests. And finally, consult a nutritionist to get an individualized nutrition plan for your specific needs (that fits both health concerns and fitness goals).
More than anything, don't be afraid to ask questions! I would be more than happy to answer your questions individually, or write a post for everyone to read about your topic of question.

Have a HEALTHY day!
~ Fit Britt

Lovin the Food Revolution

2010-03-22T17:29:00.003-05:00

Did you catch the premiere of Jamie Oliver's Food Revolution last night?
Don't worry if you missed it, it really kicks off with a 2-hour event this Friday (the 26th).
Jamie is a British celebrity chef who has started a 'revolution' within the public school system of his homeland, and is spurring one on our side of the pond as well. His challenge is the city labeled "the unhealthiest in America," where more than 50% of the population is OBESE. The town that is also known for "We are MARSHALL;" Huntington, West Virginia.
You'll be amazed to see what is fed in the public school system (pizza for breakfast?) and the guidelines they must abide by (each meal should include TWO grains, each student MUST have milk [good idea, but they all pick high-sugar chocolate or strawberry]).
I encourage you to check it out. It will challenge you to think more about what you serve your family and who you allow to make health/nutrition decisions for your children.

Become part of the revolution!!

Have a HEALTHY day!
~ Fit Britt

Put Your Best Foot[wear] Forward

2010-03-20T10:24:00.000-05:00

As Spring makes an appearance and we spend more time being active, there is one piece of fitness equipment more important than all others... proper footwear!

We all know the foot bone is connected to the leg bone which is connected to the hip bone... but we often fail to realize that the pain we are having in our knees or lower back is due to our footwear and improper body positioning.

There is more to picking proper footwear than just picking out the most stylish, pair of sneaks at your local athletic store. It is very important to select footwear that is geared towards your body movement, the height (or lack there of) of your arches, and also your planned activity.

Gait Analysis

It would be best to go to a running store where the staff are knowledgeable in performing gait analysis - watching you walk, run, and checking the wear on your old tennis shoes in order to determine if you pronate or supinate.

Pronating involves your feet/ankles turning inward with each step, and is fairly common with low and flat arches. Pronators need stabilizer shoes that have more support on the insole.

Supinating involves rolling your foot outward, with the majority of the weight on the outside of your foot. There are also special shoes for supination with more support on the outer edge of the shoe.

When you go to an actual running store, the shoes should be labeled as stabilizers, neutral shoes, etc. However if you just go to a basic tennis shoe store, they may not label the shoes by type, but you can tell what type of shoe it is by where the darker, more supportive base is, like so:

Additionally, regardless of what type or brand of shoes your purchase, you should also get more supportive inserts. Two types that I use and enjoy are SuperFeet and Lynco orthotics. Both come in different styles for different activities and shoe types (athletic, casual, dress, etc.)

I would encourage you to either purchase your shoes and inserts together, or purchase the inserts in advance and take them with you to try on shoes.Also, remember that your tennis shoes should be replaced every SIX MONTHS or 500 miles. Most individuals complain of knee pain when the shoes are too old and no longer supportive. One rule of thumb for tennis shoes or any of your shoes is to try and bend them backwards. If the toe and the heel wrap around towards each other, there is no support left in your shoe!

These were my favorite shoes, which used to be very comfortable and supportive. But last December when I started having a lot of foot pain, I went to both an orthotic shoe store and a podiatrist and both of them commented on the lack of support of these shoes.Alas, we need to be making smart decisions about supportive footwear all the time, not just when doing activity. Don't buy shoes that are uncomfortable, unsupportive, and your toes don't have space to wiggle. And ladies, remember that when wearing heels all day long, you are keeping your ankle in "plantar flexion," which tightens the calves. Therefore, upon taking off your heels, make sure that you warm up slowly and stretch your calves thoroughly before taking off on your activity of choice.
We often don't make the connection that our knee, hip, back pain is coming from the footwear we've selected. I challenge you to check the shoes in your closet and make a commitment to make smart and healthy decisions for your feet and body with future purchases.

Finally, just a few suggested stores to check out:

- If you are in the DC area, look up a Pacers Running Store

- College Station friends check out Shoe Daze (they have casual shoes as well as running).

- All others - do your best to find a running store and specifically ask them if they perform gait analysis. (Let me know if you find a good one!)

Good luck and may your future steps be light :)

Have a HEALTHY day!

~Fit Britt

Excuses, Excuses

2010-03-06T13:18:00.003-06:00

So... I have to say, I think about blogging just about every day. I have so many ideas that I jot down that I could be writing about, so many great tidbits that I am learning through my classes, experiences in my own life, etc.

So why haven't I been blogging? My reason has been, wait for it... I think you know this one... "I've been too busy. I DON'T HAVE TIME!" But it's time for me to be honest with myself... and it's time for you to do the same.

What do we really mean when we say we don't have time to do something? Let's be honest, we are saying that it just isn't a priority. There are other things we'd rather do than [fill in the blank]... blog, exercise, cook a healthy dinner, get a health screening, etc. We all have 24 hours in our day, we all have the same opportunities.

You and I both need to evaluate our priorities. Once upon a time, when we were filled with emotion and excitement, we passionately and outwardly set a goal for ourselves. Then, over time, motivation started to fade for one reason or another... with exercise perhaps you haven't found something you enjoy, you haven't seen the results you wanted to, something "more important" filled its' place for one day and then another. Each day we have the same decision to make all over again.... how important is our goal to us? Will it be a priority today?

Let's start by re-evaluating. Put together a list of the reasons why we want to reach our goal. What are the pros of acheiving it? What are the cons of not?? Look further into the future... how can acheiving this goal help your life? Better health? Better self confidence? More successful? Better relationships? Write these down and put them where you will see them regularly, posted on the fridge, bathroom mirror, etc. Give yourself a daily reminder of why this goal is important to you.

Each day we can chose to make either decision, and we won't always make the decision in favor of our goal... but let's not kid ourselves into thinking that it's a "time" issue. It's a priority issue.

I hope you'll be hearing from me again soon, because it is important to ME to be here to motivate YOU on your journey of health and happiness.

Have a HEALTHY day!
~ Fit Britt

10 Ways to Get Kids to Eat Healthier

2010-01-19T16:35:00.000-06:00

I just came across a pretty good article by ACE (American Council on Exercise) and thought I would share the highlights with you. This is from their Jan/Feb 2010 Fitness Matters Magazine.

In summary, here are the 10 tips published by Dr. Natalie Muth to help you encourage your kids to eat better:
1. Model Healthy Eating: Eat healthy foods yourself! Be enthusiastic about it!
2. Eat Together: Family meals are generally more nutritious and provide an opportunity to talk about food and model healthy behaviors.
3. Increase Exposure to Healthy Foods: Continue to reintroduce foods that your children have previously shunned. Children learn to eat (and enjoy) what they are exposed to most often.
4. Let Them Choose the Portion Size: This gives children a sense of empowerment, and they often choose appropriate portion sizes. As parents, it is common to dish too much food onto your child's plate and encourage them to finish their plate. Instead, let your child become intuned to their internal hunger cues.
5. Share the Control: As mentioned above, do not make your child clean their plate. Additionally, do not offer them a dessert reward if they finish a particular item, as this can lead the child to dislike that item even more.
6. Refuse to be a 'Short Order' Cook: Instead of feeling the need to cater to what each child wants for dinner, make sure there is at least one healthy food the child likes at each meal time. If they do not want to eat it, excuse them from the table and let them know that you will save their dinner for them if they become hungry later. This also helps children become more accustomed to eating previously rejected foods.
7. Limit Television Time: TV watching is linked to poor nutrition, mostly because of the numerous commercials for unhealthy products (such as sugary breakfast cereals, soft drinks, candy, salty snack products, and highly processed foods).
8. Exploit Similarities: Once a food is accepted, find other foods of similar color, flavor, or texure to introduce your child to. (ex: pumpkin pie --> mashed sweet potatos --> mashed carrots)
9. Make Eating Healthy Fun: Teach your child about plants by planting a small garden. Allow your child to pick out one new fruit and veggie at the farmers market to try at home.
10. Skip the Food Fights: The more a parent pressures their kid to eat a certain item, the less likely the child will be to develop a taste for it. Kids resist pursuasion. Instead, try your hardest not to put up a fight because that will make this food item a bigger deal than it needs to be. Just follow the tips above and reintroduce that food again at a later time.

I hope you find these helpful, I thought it was a pretty great article and wanted to summarize it for you!

Have a HEALTHY day!
~ Fit Britt

Online Personal Training by Fit Britt!

2010-01-14T17:32:00.002-06:00

While the website is not at 100% yet, nor do I have it linked from my blog quite how I'd like yet, the fact is my HFPN Pro site is up and running for Online Personal Training! And, as promised, all training and consultations for the month of January will be FREE!

Click here to check out the site!

Inquire by filling out the 'contact me' box in the bottom left corner.
I have a 2-page questionnaire for you to fill out, and then I can work on designing your individualized program, complete with pictures and descriptions of each exercise!
Coming soon, there will also be opportunities to purchase fitness equipment at a discounted price!
Already you can purchase various supplements as well as an exerspy arm band device similar to the bodybugg that I've blogged about (scroll down to item #1).

Let Fit Britt help you achieve your 2010 resolutions and cross them off your list once and for all!

Have a HEALTHY day!
~Fit Britt

It's Time to Brag (and get accountability)!

2010-01-11T11:43:00.003-06:00

We've made it through a full work week in 2010 plus two weekend opportunities to be healthy and active! Are you willing to share your New Years Resolutions? Let us know your goals and how things have gone thus far! Perhaps you've come up with some tips that might be helpful to others! Maybe you've experienced some struggles that I or other followers can assist you with.
Publicly posting your goals will help you stay on track and give you an excellent support system to encourage you and share experiences along the way. Please add your comments below!

The last post was all about goal setting. One very important point to mention is that you MUST accept that there will be set backs! There will be mornings when the comforter wins over the tennis shoes and the chocolate cake is victorious over the bowl of fruit. THAT IS OKAY! You need to find a lifestyle that is manageable to continue living and enjoying, while continuing to progress towards your ultimate goal. This should not feel like a punishment. With that said, don't punish yourself if you miss a workout one day... or even a few days in a row. You have not failed. What is most important is to resist the urge to say "I'll start again next week." NO! If the day is not over yet... there is still a chance to fit a healthy morsel into THIS day. If it is the end of the day, start fresh in the morning... don't wait for the calendar to flip to a new week... a new month... or even a new year. Each day, each hour is an opportunity to start again.

Please! Share your goals and progress thus far!
If you are looking for additional assistance or direction, I should have my new online personal training site up within the next day... so stay tuned for details on FREE online training and wellness consultations for the month of January! (notice: I posted this last week and I'm posting it again in order to hold MYSELF accountable!).

Have a HEALTY day!
~ Fit Britt

Will You Achieve Your Goals in 2010?

2010-01-01T18:41:00.004-06:00

Happy New Year! I hope this year brings you much health and happiness!
This is certainly a time of year that we all reflect on our lifestyles, habits, and our future goals.
I'm going to take a huge leap and assume that most of you have even made some sort of goal regarding your health or fitness level for 2010. Allow me to provide some information and encouragement which is an integral part of all goal setting, and certainly works well for health and fitness:
Is your goal SMART?
All goals need to have start dates, end dates, and plenty of details to keep you on track along the way. In other words, your goals should be:
Specific - instead of saying "I will exercise more this year," be specific! Once you reach your final goal, how many days a week or hours per week do you want to be working out? Likewise, be more specific than "wanting to lose weight" ... how much weight do you plan to lose?
Measurable - all goals should have a measurable component. Minutes exercising and pounds on the scale are easily measurable. So are health goals like lowering blood pressure, cholesterol, etc. Some goals you may need to get more creative with... lowering stress for example... perhaps create a 1-5 scale that you can use to analyze your stress level occasionally.
Action Oriented Write your goals out in sentence (paragraph if needed) form and add specifics about HOW you will achieve your goals.
"I will exercise two hours a week by going for a 30 minute walk four times a week."
"I will lose 1 pound a week by keeping track of my caloric intake and making sure that each day I have a deficit of 500 calories."
"I will decrease my stress level by going for a 10 minute walk every time I feel anxious, going to a yoga class at least once a week, and making sure I allow myself one hour each day to do something that I enjoy."
Realistic It is certainly easy to get a little carried away with goal setting. I encourage you to aim high, but keep it realistic! If you don't run, don't set a goal of running a marathon next month... give yourself 6 months to a year to train. Likewise, your end goal should be something that you have to build towards... so if you are already able to walk 30 minutes a day - four days a week, you'll want to set your sights a little higher!
Timely A very important component of your goal setting... make sure you have an end date! What good is a goal without a deadline pressing upon you, keeping you accountable?

Finally, set your main goal to be your "long term goal" and create at least three "short term goals" to help you take the appropriate steps along the way. Here are a few examples:

1. Long term goal: I will lose 20 pounds by June 1st by creating a 500 calorie deficit each day (and thus losing an average of 1 pound a week).
Short term #1: In January I will sign up for a calorie tracking website and keep track of how many calories I consume daily. I will also start walking 15-20 minutes most days of the week.
Short term #2: In February and March I will focus on continually increasing the number of minutes that I walk each day (to one hour) while continuing to control my caloric intake.
Short term #3: In April and May I will increase the intensity of my activity by jogging for portions of my 1-hour walks.

2. Long term goal: I will eat 3-5 servings of vegetables a day by April 1st.
Short term #1: For the month of January, I will focus on sampling one vegetable each day (various colors), in order to discover my preferred veggies and cooking methods.
Short term #2: For the month of February, I will focus on eating two servings of vegetables each day, and by the end of the month I will also be drinking one V-8 each day.
Short term #3: For the month of March, I will make sure to eat a serving of vegetables with lunch each day and fill half of each dinner plate with vegetables.

Whatever your goal... make sure it's SMART!

A few more tidbits to help you on your journey:
- Check out my last post linking to a 3 month - weekly exercise program from the American Council on Exercise.
- Stay tuned to http://www.fittbritt.com/ to receive FREE online personal training for the month of January! (Hopefully coming next week!)

Have a HEALTHY 2010!
~ Fit Britt

ACE’s Kick Start Workout : A Week-by-Week, 3-Month Exercise Program

2010-01-01T18:40:00.000-06:00

One of my certifications is through ACE: The American Council on Exercise. I received this email the other day and thought that I would share it with you guys! It looks great especially for someone starting a new workout program, and from what I can tell, it's free!

It also appears to be compiled by a gentleman I knew working in DC!

Let me know what you think and if you have any questions along the way with the exercises, etc.

ACE’s Kick Start Workout : A Week-by-Week, 3-Month Exercise Program

How Big of a Loser are YOU?

2009-12-09T07:47:00.010-06:00

I can't help it, I LOVE The Biggest Loser. While I agree it is not a realistic (or safe) plan that individuals can do on their own without medical supervision, it is amazing proof of what our bodies are capable of. This show represents all of the reasons I have committed my career to fitness for weight loss and weight management - mostly, preventative health care.

This season started out with some pretty big shockers: the largest contestant EVER to be on the show... not a male, but a FEMALE... 476 pounds. Many other male contestants in the 400's, one - back for a second season - a 20 year old who was told he would not live past 30. A female contestant who COLLAPSED while walking ONE MILE during the first episode, needing to be MEDIVACKED and hospitalized for over a week. The viewers weren't the only one's shocked by these standards... the contestants seemed pretty oblivious as to how much their weight had affected their health.

Could this be you? Maybe you are not 400 pounds, but could your weight be affecting YOUR health? Do you get out of breath doing simple activities of daily living (such as climbing 1-2 flights of stairs)? Are you taking medication for blood pressure or cholesterol? Do you have trouble sleeping at night? Have you gained more than 15 pounds from your high school weight?

So the show begins with all of the contestants in a pretty sad state. Last night was the season finale and portrayed the contestants in a MUCH different light. Most contestants are completely off medication for blood pressure, cholesterol, diabetes, and no longer using breathing machines for sleep apnea. The 20 year old is told he has statistically gained 23 years on his life....that almost doubles his life expectancy. All contestants lost between 30-55% of their body weight. The winner (or "biggest loser") lost 239 pounds in 7 months! [Did I mention these are not typical results for what you'll get at home?]

We can do one of two things. We can watch the show lying around like a couch potato and eating cookie dough proclaiming, "this isn't realistic... I could never lose that much weight," OR we could use this as motivation and take a few notes on what it takes to be a real loser...

1. Define the TRUE reasons for wanting to lose weight (not based on appearance). Do you want to be able to play with your kids? Get through the work day without special exceptions? Know that you'll be around for years to spend with your grandchildren?

2. Take note of when and WHY you eat... dig deep... what is all of the weight hiding and the food masking?

3. Realize that health naturally deteriorates as we age (muscle mass and strength, bone density, cardiovascular endurance, range of motion, etc.). Recognize that you can do something TODAY to help prevent the deterioration and keep yourself in "maintenance mode" throughout life. Our bodies live by the "use it or lose it" principle... and once it is lost, gains will be minimal.

4. Make YOURSELF a priority. Yes you have to work, and provide for your family, and perhaps you are even taking classes in the evening or are involved in organizations (for yourself or your kids). Find a way to fit activity into your daily schedule, write it in your planner, and don't over commit yourself to the point where your health suffers.

5. Make activity a FAMILY lifestyle. Have a strong support group and avoid places that cause you to make poor decisions for diet and inactivity.

6. Ask for help. I would LOVE to help...what can Fit Britt do to support you?

7. Understand that the choices you make today affect your future health and life expectancy.

8. Did I mention make yourself a priority?

Yoga Part II: Sun Salutation

2009-10-22T21:07:00.018-05:00

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

2009-10-03T07:50:00.000-05:00

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

2009-09-13T09:45:00.005-05:00

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!

2009-09-05T13:05:00.005-05:00

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

2009-09-02T21:42:00.004-05:00

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

2009-08-25T09:05:00.002-05:00

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

2009-08-20T15:15:00.000-05:00

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!).

---

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

2009-08-17T11:00:00.000-05:00

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

2009-08-13T12:14:00.005-05:00

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.

2009-08-11T12:59:00.007-05:00

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

2009-08-06T08:33:00.004-05:00

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?

2009-07-29T16:10:00.003-05:00

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?!?

2009-07-27T22:02:00.009-05:00

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:

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.
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.
Drink lots of water ~ more than 64 oz. a day. If you are thirsty, you are dehydrated, don't let yourself get thirsty!
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.

Relaxin stays elevated for months, the joints remain somewhat lax and are overall unstable.
The abdominal wall and core musculature is stretched, weakened, and "out of practice."
Due to the above two, the spine is more vulnerable to injury.
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).
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).
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:

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.

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).

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.

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!

2009-07-24T19:10:00.003-05:00

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

2009-07-22T14:38:00.007-05:00

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!

2009-07-17T10:25:00.001-05:00

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!