Mistakes Everyone Believes as Truth!

I found this article in a past issue of Shape magazine and it struck a chord in me. Do you realize the difference between what you hear as truth and what is grounded in scientific fact? What is your fitness blueprint? I grew up believing that if you wanted to lose weight you needed to stop eating..WRONG! I have never eaten as much as I do now just to maintain my weight. Also, you will never be able to lose much weight because our family is big boned and too muscular...WRONG again! I am smaller now than I have ever been. I have gotten stronger and discovered I wasn't big boned...I was just big :) I learned to correct these mistakes that are listed by using premium Beachbody products like high quality protein powder, Shakeology meal replacement shake, Energy & Endurance Pre workout drink, protein bars and a stellar meal plan to follow while doing P90X. Let me know if I can help you as well!


5 Diet Mistakes That Prevent Workout Results
By Cynthia Sass, MPH, RD


Drinking a Protein Shake Before a Workout


Protein is digested much slower than carbs, so too much pre-workout can give you stomach cramps and prevent the carbs you need for fuel from getting absorbed and becoming available to your working muscles.
The Fix: Reach for a smaller quantity of protein, along with slow burning carbs pre-workout, and choose higher protein shakes, snacks or meals afterwards. 


Exercising on an Empty Stomach


It's physiologically impossible to burn pure body fat — during aerobic exercise you burn a combo of carbs and fat. When carbs aren't readily available, your body is forced to break down its own muscle mass and convert it into blood sugar. That means by skipping a meal, you may end up eating away at your own muscle instead of building it!
The Fix: If you don’t like the feeling of food in your stomach when you exercise stick with a liquid, like a small smoothie made with unsweetened frozen fruit and organic skim or soy milk. 

Overusing Energy Bars


Overusing them can cause you to "eat back" the calories you burned exercising, preventing you from seeing results. A lot of my non pro athlete clients grab a bar post workout and eat a meal a few hours later, which may be overload when you consider that many bars are the equivalent of a turkey sandwich — and most people wouldn't eat a turkey sandwich, then sit down to chicken stir fry a few hours later.
The Fix: If you’re going to eat within an hour of the end of your workout, skip the bar, or go for it and pare down the portions in your next meal.


Not Eating Enough “Good” Fat


Every cell in the human body is partially made out of fat, including muscle, so "good" fat is needed to heal and repair post workout — without it you can stay sore and fail to see an improvement in strength and muscle tone.
The Fix: Include small portions of foods like extra virgin olive oil, avocado and almonds at every meal, and be sure to include a daily source of omega 3 fatty acids


Buying Into the Afterburn Myth


While it's true that you will torch more calories in the hours after a workout, for most women it amounts to just an additional 50 calories burned, not enough to sanction a splurge.
The Fix: My general rule of thumb: the 50/50 principle — if you’re trying to trim down you can afford to add about half the calories you burn to your usual intake, preferably about 50 percent before to help fuel the activity, and half after, for recovery. For example, an hour on the elliptical burns about 500 calories (for 150 pound person), which means you can safely “spend” an extra 125 calories both before and after hitting the gym — that’s the amount in about one slice of whole grain bread spread with one tablespoon natural peanut butter before, and a half cup each nonfat Greek yogurt and sliced strawberries topped with a tablespoon of sliced almonds after. 
 


Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV she's a SHAPE contributing editor and nutrition consultant to the New York Rangers and Tampa Bay Rays. Her latest New York Times best seller is Cinch! Conquer Cravings, Drop Pounds and Lose Inches.

Do you think Fat is the enemy?

You might think that to lose weight, you need to cut the fat out of your meals. After all, fat is higher in calories than protein and carbs, and low-fat diets have been popular since the Senate Nutrition Committee first recommended them in the late 1970s. But research shows that a moderate-fat diet (with about 35 percent of calories consumed coming from fat) will help you drop pounds permanently, feel full longer, and avoid bingeing. The trick is to eat the right kind of fat to increase satisfaction and boost weight loss. Here's why it's important to eat fat—and we offer five of the best fat sources to add to your diet.

How eating fat will help you lose fat.

In 2008, researchers at Ben-Gurion University of the Negev in Israel found that people who followed low-fat diets lost less weight than people who followed low-carb or moderate-fat diets. The low-fat group lost an average of 6.5 pounds over 2 years, but the low-carb and moderate-fat groups lost about 10 pounds. Women did especially well on the moderate-fat diet, losing an average of 13 pounds during the study.
Fat is an important element in weight loss for several reasons:

• Fat helps your body control blood sugar and insulin spikes after eating carbohydrates. Better sugar metabolism means less fat storage.
• Fat slows down digestion and aids nutrient absorption. You'll stay fuller longer and get more health benefits from the food you eat.
• Essential fatty acids (like omega-3s) may boost your metabolic rate and increase fat burning.
• Fat tastes good. It also provides a "mouthfeel" that is satisfying, which can help you be happy with less food.

Eating more fat may also help you stick to your diet longer. In a study conducted by Brigham and Women's Hospital in Boston, participants got either 20 percent of their calories from fat or 35 percent of their calories from fat. After 6 months, both groups had lost weight. But after 18 months, only 20 percent of the people in the low-fat group were still following the diet, compared with 54 percent of the people in the moderate-fat group. Likewise, the subjects in the moderate-fat group had maintained their weight loss, while the low-fat group participants had gained most of the weight back.
If you reach for a box of low-fat or fat-free crackers or cookies because you want to lose weight, you may actually be sabotaging your diet. Manufacturers frequently replace fat with sugar in packaged food items to make them taste better. You think you're making a good decision by eating fat-free products, but the excess sugar and refined flour can lead to fatigue, cravings, mood swings, and weight gain caused by the overproduction of insulin—the fat-storage hormone. As a snack, a sliced apple with some peanut butter or a salad with oil and vinegar dressing would be a better weight loss choice. The complex carbs and healthy fats will maintain your blood sugar levels, boost your energy, and keep you satisfied longer.
What kind of fat should you eat? To get lean, you need to eat the right kind of fat. Avoid saturated and trans fats (which are found in red meat, full-fat dairy products, and many packaged foods), and instead choose monounsaturated and polyunsaturated fats. Here are some of the best sources of fat to help you reach your weight goal.

1. Fish. Fish like salmon, albacore tuna, herring, mackerel, and sardines contains beneficial amounts of omega-3 fatty acids. Most experts agree that eating two servings of fatty fish per week is safe for people who are worried about mercury or other toxins. (Pregnant women should consult with their doctors about consuming fish.) If you don't like fish, a quality supplement like Beachbody's Core Omega-3™ will give you the benefits without the fishy taste.
2. Olive oil. Heart-healthy oils like olive, canola, and peanut oil are excellent sources of fat for dieters. They have also been shown to lower bad cholesterol and reduce the risk of heart disease. Use them sparingly when sautéing, or drizzle them over your favorite salad or vegetables with a little vinegar and some herbs to maximize the absorption of nutrients. Moderation is important: You really only need about a teaspoon of oil to get all its benefits. Using more will add significant calories.
3. Avocados. Eat a spinach and carrot salad with a little avocado, and you'll not only get a dose of good fat, but you'll also absorb more phytonutrients like lutein and beta-carotene. Scientists at Ohio State University in Columbus found that more antioxidants were absorbed when people ate a salad containing avocados than when they ate a salad without this tasty fruit. One-quarter of an avocado will add flavor while only adding about 75 calories.
4. Nuts. Almonds, walnuts, pecans, and peanuts are powerhouses of good nutrition—full of antioxidants, minerals, and monounsaturated fat. The Nurses Health Study, where more than 86,000 nurses were followed for 14 years, found that those who ate nuts regularly (about an ounce per day) tended to weigh less than those who didn't. The protein, fat, and fiber make nuts more filling, which helps dieters stay on track. Plus there's a psychological bonus to eating nuts: Because they're rich and satisfying, you probably won't feel like you're on a diet.
5. Flaxseeds. Packing the triple wallop of fat, protein, and fiber, flaxseeds are a delicious and healthful addition to any diet. You can grind them up and add them to oatmeal, yogurt, salads, or vegetables, or pretty much anywhere you want a nutty crunch. They're a plant source of omega-3 fatty acids, making them a good choice for vegetarians or the aforementioned non-fish-loving folks. Ground flaxseeds also have 3 grams of fiber per tablespoon, which helps slow digestion and keep your blood sugar stable.

Making room for fat.

Certain fats might be considered necessary for health, but that's not a cue to overindulge. At 9 calories per gram, fat is a more concentrated energy source than either protein or carbohydrates (each has 4 calories per gram). You need to be mindful of your overall caloric intake if you want to eat more fat and lose weight. But when you feel full and satisfied after eating the right kinds of fat, you'll probably find it a bit easier to manage your calories.

Motivation, do you have it? Do you need it?

We are quickly approaching the end of 2010, which brings up thoughts of New Year Resolutions.  Are you going to make serious changes this year?  If so, what motivates you?  If you thought you couldn’t fail, what would you do?  If you had someone beside you every step of the way, would you be successful? 

Very important questions.  I have asked and been asked these questions at different times in my life and strangely enough, I’ve had different answers every time.  Why?  Because each time I was asked these questions I was at a different place in my life.  The first time I was asked about my motivation, I could pinpoint a person that was my inspiration and my motivation.  I pushed myself to succeed because I thought I had to measure up in some way to another person’s ideal.  I now realize it is my responsibility  if I succeed or if I fail.  I need to own my life decisions. This takes a serious mind shift.

Jim Rohn's quote immediately came to mind while I was typing this.

 “The best motivation is self-motivation. The guy says, 'I wish someone would come by and turn me on.' What if they don't show up? You've got to have a better plan for your life.”

 If you continue to depend on an outside source to push you, to motivate you, success might come your way. However, if that source didn’t show up one day, what would you do?  Could you continue to succeed?  Or would you fail because you didn’t have it in yourself to push you to the next level?  It boils down to how bad YOU want it.  I have to revisit my reason for succeeding every day.  Sometimes I listen to myself and other times I don’t.

Where are you in your life right now?  I’m taking a very hard look at myself right now and realizing the person I have failed is myself.  I want to be transparent with you.  I do not have it all figured out, I just keep putting one foot in front of the other metaphorically speaking.  I have, at times, become lackadaisical in my daily workout regime and my eats could always be much better.  I am a sugar addict.  Whenever I feel stressed, I immediately reach for sugar. I own that, don’t like it, but it is my methodology.  I know now because of these many months of P90X that my body becomes stressed because I haven’t been doing the things I need to do to take care of myself.  I choose food that doesn't support my body,  I choose to skip a workout, I forget to work on my personal development, etc.  This is a vicious cycle that I don’t want to continue.  I need to step it up and focus! 

Here I go...moving forward with a renewed sense of commitment. Care to join me?  Is it your time right now?  Do you have a plan for your life?  If you don't, let me know, perhaps we can work on it together.  Dream BIG my friends, how else will you know how beautiful and satisfying 2011 will be!

Merry Christmas and Happy New Year :)

It's Go Time!!

This marked the first week of the new school year, and while I wasn’t truly looking forward to school I’m glad it is here.  Glad because it has forced me to look at where I am at this moment.  I have discovered something that doesn’t make me entirely happy.

I was comfortable over the summer.  I relaxed, enjoyed my family time, focused on our Beachbody business, and life was good.  Good in a VERY relaxed, lackadaisical sort of way.   Now in retrospect I should have approached my summer a bit differently.  Instead of seeing it as strictly a “vacation” I should have seen it as an “off season”. 

When professional athletes are not competing they don’t just stop whatever they are doing and begin eating Krispy Kremes for every meal.  They continue their conditioning and their nutrition so that when game time arrives or training camp begins they are in shape so that they can perform to their highest level.  Why wasn’t I in that same mindset?  Can you tell I’m in football mode now? LOL.

 Anyway, I’m not saying that I’m an athlete by any stretch of the imagination, but I do want my body to continue to function at the level that I have  grown to like.  It didn’t get that way by eating a bag of coconut M&M’s everyday or just going through the motions of my workouts.  I did it by committing to myself...committing to changing my habits to include regular strenuous exercise (P90X) and healthy nutrition.  That is exactly what I am doing again. I just finished a 3 day Shakeology jumpstart, losing 7 lbs and most of my cravings.  I am following my schedule, I’m tracking my food intake, and I’m being disciplined in every aspect of my Beachbody experience..whether that be coaching, training, or in my daily accountability.  Please join me in this quest to be consistent and healthy not just for myself but also for my entire family.  That is the reason we started and that is the reason I continue.