Rockin The Workout

From average girl to fitness pro in training...

Like many others, I got caught up in the unappealing downward spiral of yo-yo dieting and couch potato workouts.  Again, like many others, I used my medical complications as an excuse for not being as healthy and fit as I could be.  Well folks, that all come to an end when I "woke up and smelled the coffee".  Now I am living a fuller, healthier, more fit lifestyle with the desire to teach others to do the same.

Right here you will find resourceful information that will expand your knowledge as well as be useful to help build a foundation for your own health and fitness success.  You will also be able to read updates on my progress during the countdown to my first fitness competition.  Stay tuned for an exciting journey!

Match Made in Heaven...

Have you ever wondered if pairing certain foods together really made a difference?  Believe it or not it does!  Pairing two perfect partners together can make the nutrient benefits skyrocket!  Here are a few to try:

Oatmeal and Blueberries:  This happy couple helps your body absorb iron more efficiently which results in a richer iron supply.  This in turn can help improve memory.
    Try: Add some cinnamin, sugar free syrup, and blueberries to your oatmeal and BAM!  There you have a tasty breakfast.

Avocado and Salad with veggies:  Studies show this pairing promotes better absorbtion of fat-soluble carotenoids.  The healthy fats in avocado also helps better cell membranes.
    Try:  Slice up some avocado and add it to your baby spinach salad mixed with bell peppers, carrots, broccoli, cucumber, onion, and a splash of lemon juice.

Chicken and Broccoli:  Together these two boost the anti-cancer enzyme thioredoxin reductase.  Studies show this enzyme is 13 times more active when these foods are eaten together.
    Try: Cook up some chicken fajita strips and peppers and toss in some broccoli sprouts for added flavor.

These are a few of my favorite diet staples to pair together. Try them out and make to leave some comments and tell me what you think.

Keeping The Motivation That Emotions Spark

OK... imagine you are totally rockin out at the gym to Crazy Train by Ozzy Osborn because of an instant decision to get in shape and your cranking out sets and reps and you are feeling like the man/woman of the hour because in your mind nothing can stop you and nobody will get in your way and the adrenaline rush is almost to much to handle , but when you wake up the next morning you can barely move and never want to step foot in that place again.... sound familiar?  Yes... this is what emotional training sounds like!  It may be sparked by a breakup, a friend or coworker that just really torked you off, or even that darn infomercial that stares you right in the face with the perfect body spokesmodels that make everything look so easy...  That was me hands down, sucked into the world of emotional training with no way out!  The gym staff and regular gym goers had my routine down and when I would walk in it wasn't a hello that greeted me, it was "Hey Lisa what's up this time?".  No joke!  I didn't have a consistant program, but man when I was in the gym I would crank it out!!  Still unhappy and not making any progress I realized my problem.  I needed to figure out a way to keep that kind of motivation alive and create a consistant schedule.  Here are some tips and tricks that helped turn my yo-yo workouts into a regular progam:

1. Write out your program: Grab a dry erase calender and write out your daily goals for the gym and your nutrition for the day.  When you see it all of the time it becomes easier to stick with.

2. Create a smokin' playlist: I love grabbing my ipod and hitting the gym with my tunes.  I keep my music up beat and make a new playlist every week or so to freshen it up a bit.

3. Grab a buddy: Some days you just need that extra push from someone.  Grab a friend and knock out an awesome medicine ball workout you cannot do by yourself.

4. Stay focused: This can be hard sometimes... Don't let bad energy invade your space.  Have a success journal like the one featured in my resources and keep your eye on the prize.

5. Keep a diet/workout log: This was actually the hardest part for me to get use to.  Take a little notebook with you to the gym and log your workouts.  Also keep a notepad with your to write down your meals.  When you can see the results and changes before your eyes it will give you an extra kick in the butt to stay with it.

6. Talk about your goals: When other people know what you are trying to accomplish it's easier to stay motivated and stay on track.  They can also be great encouragement.

7. Make the commitment to yourself: Nobody can change for you.  You have to do it yourself.  Remember, what you eat in private people see in public!

These are a few main points I used to get myself on track.  It's about keeping it fresh and crisp and most importantly being true to yourself! No one cheats you but you...

Feel free to leave questions or comments or you can email me at rockintheworkout@yahoo.com

The Thyroid.. Our Bodies Butterfly

Everyone has the butterfly!  It's called your thyroid organ.  We all know that butterflies are beautiful and when you see one it brings happiness right?  Well your thyroid can be that happiness for your body  and fuel your metabolism to be a fat burning machine!  Yet, of course, it can also hinder your metabolism if it doesn't work properly. 

The thyroid helps control many of the bodies functions like your heart rate, body temperature, fertility, digestion, growth, etc.  What happens is your pituitary gland makes TSH (thyroid stimulating hormone) that kicks the thyroid into gear.  Your thyroid then uses iodine from your blood to combine it with the amino acid tyrosine and make thyroid hormone which is called thyroxine or T4. Some T4 is then converted to triiodothyronine or T3, another thyroid hormone (this is the one with most of the boosting power for your metabolism).  These hormones are then released into the blood stream and transported through the body to help control your metabolism.  Now in a perfect world this process would be flawless within all of us.  Unfortunately there are some puzzle pieces that don't quite fit in the mix.

Hypothyroidism and hyperthyroidism are two complications that can put a cramp in things.  In a nutshell hyperthyroidism is when your thyroid works in overdrive and produces more hormones than needed.  To correct this patients are given radioactive iodine to even out blood hormone levels.  This treatment could also reverse the effect of hyperthyroidism and turn it to hypothyroid. 

Hypothyroidism is a whole other enchilada.  This is where the bodies immune system attacks the thyroid and prevents it from working properly.  Having an underactive thyroid can make you feel sluggish and gain unwanted weight with no explanation.  This condition is more common in women than in men which makes it very important for us to make sure our thyroid function is up to par.  There is medication that can be taken for hypothyroidism as well as changes to your diet that can help balance out the hormone levels.

There are millions of people that suffer from a thyroid imbalance and don't even know it.  It's a good idea to work with an endocrinologist just to make sure your levels are balanced or to correct them if they are not.  For more information go to www.endocrineweb.com or you can find it in Jillian Michael's "Master Your Metabolism" book featured on the left of the page.

3 Months and Counting

Well everyone it's the 3 month countdown and time to up the ante in the cardio department.  Now waking up early to go run a few miles or do a quick intense 20 minute workout is not my ideal morning, but the words bikini, stage, and competition keep me focused.  I train on a 4 day split with HIIT cardio Monday/Wednesday/Thursday (falling off the treadmill after a hard leg day will teach you a lesson real quick... cardio after upperbody workouts:)  From researching many pro splits, this particular one seemed to be the most popular and has been working for me quite well.  My split looks a little something like this:

Monday: Back/Biceps/Abs

Tuesday: Legs

Wednesday: Shoulders/Calves/Abs

Thursday: Chest/Triceps

Friday: Active Rest Day (I usually do some ab work)

Saturday: Spin Class... My favorite:)

Sunday: Hike or Long Run

I also incorporate active rest between sets to supercharge my fat burning machine and of course make it more interesting.  For instance, I will throw in a set of 50 mountain climbers between my chest/tricep superset.  Trust me when I say people will look at you, but if you can step out of your comfort zone the better off you will be.  I tend to get very bored in the gym so I have to switch it up alot to make it fun and I mean alot. 

When it comes to my evening cardio sessions it's all about creativity rather than the basic machines.  Raquetball and ballroom dancing are my main sources of cardio at night.  I know two completely different things, but I'll tell ya that hour, sometimes 2, goes by so incredibly fast!  The best part, they both get you panting like a crazy person.  If it's something out of the ordinary, I will try it! 

Insulin and Your Body Part 2

Insulin when under control can work with your body, but it does have it's downfalls.  Insulin resistance, pre-diabetes, type 1 diabetes, and type 2 diabetes are all conditions that revolve around insulin and the reaction our bodies have to it.

Insulin resistance is when the liver, fat and muscle cells do not respond properly to insulin.  Because of this the pancreas continues to pump out more and more insulin to try and keep up with the demand for it.  Eventually the pancreas will fail to keep up which results in an excessive amount of glucose in the blood.  People who suffer from insulin resistance usually carry extra weight, have high blood pressure and glucose levels, and lack physical activity.  This can also be called metabolic syndrome or insulin resistance syndrome (syndrome x).  Having higher levels of blood glucose, but not enough to be called diabetes, is pre-diabetes.  This condition is the pre-cursor to type 2 diabetes.  Pre-diabetes and insulin resistance can be reversed with a healthy diet and exercise program.

Once known as adult-onset or non insulin-dependent diabetes, type 2 diabetes is a condition that affects how our bodies metabolize glucose.  Instead of sugar being ushered to the cells, it sits in the bloodstream and builds up.  This is because the pancreas doesn't make enough insulin or the cells have become resistant to insulin.  Many type 2 diabetics rely on insulin shots to receive the proper amount needed to regulate their blood sugar as well as type 1 diabetics.  If not monitored properly it can turn to be life threatening.

The dependence of insulin is the primary factor for type 1 diabetes.  Usually known as juvenile diabetes, type 1 diabetes is less common than type 2.  This condition is when the pancreas produces very little or no insulin at all.  Those who suffer from type 1 diabetes rely solely on insulin shots or an insulin pump to get the right amount for their bodies.  Being that it only makes up 10% of the diabetic population, it is known to be more hereditary than type 2 and typically affects younger individuals.

Insulin plays such a vital role in our bodies.  It is very important to be aware of what can happen if blood sugar levels get out of whack.  In the end it just makes sense to be healthy and maintain balanced blood sugar levels!

Insulin and Your Body

When you see the word insulin you probably link it with diabetes.  I do too!  Insulin is the main culprit of diabetes and insulin-resistance, but right now I am going to explain to you the importance of insulin and what it does.

Insulin effects every cell in your body.  It is produced in the pancreas which is located behind your stomach.  The main job for insulin is to lower the glucose (sugar) levels in your blood.  After you eat, especially carbohydrates, your food is broken down into simple sugars and released into the blood stream.  The pancreas then releases multiple pumps of insulin which then helps escort the sugars to the liver where it's tuned into glycogen (a form of stored glucose) for muscular use.  For instance when you exercise your muscles become better at using glucose for energy.

The insulin also aids in turning glucose into fatty acids which are then escorted into fat cells where it can be stored as fuel.  Again when you exercise your fat cells, like glucose, can be converted into energy for your muscles which will result in fat burning and weight loss.  The outcome of these two processes ultimately results in lower blood sugar levels.

Maintaining lower blood sugar levels are the main goal which is why it is important to eat clean to keep insulin working for you and not against you.  This allows your body to use your stored fat as fuel more easily.  As said before insulin is a very important hormone in the body.  If levels are to high or to low, insulin-resistance and diabetes can develop.  Check back soon for a more in-depth look at these two conditions and how insulin plays a vital role in both.

Your Metabolism and Science

When you think "metabolism" you probably define it as your fat burner.  Actually your metabolism is made up of hormones, molecules, and cellular messenger chemicals that regulate the rate your body burns calories.  In other words, it is the conversion of oxygen and calories to energy for your body.  Pretty much everything you eat is broken down.  For example:

Protein: Broken down into amino acids

Carbohydrates: Broken down into glucose

Fat: Broken down into fatty acids

Once the enzymes in your digestive tract break your food down it is then carried into the blood stream and absorbed at a cellular level.  It then sparks chemical reactions that determine how it will be used or metabolized.  It is your hormones that then determine if the energy from you food is burned immediately, stored as fat, or used to build muscle.

Now we all want to lose weight or be healthy right?  Let me introduce you to the hormones that make up your metabolism.

1) Insulin: Produced in the pancreas and used to lower the concentration of glucose in your blood (regulates blood sugar levels)

2) Thyroid: The butterfly shaped gland located in your neck.  These hormones have many functions which include controlling the amount of oxygen each cell uses, how fast calories are burned in your body, digestion, heart rate, body temperature, mood, memory, and growth.  It also controls fertility and digestion.

3) Estrogen and Progesterone: These are steroid hormones produced in both men and women

4) Testosterone and DHEA: Produced in the testes, ovaries, and adrenals.  Will help increase energy and build muscle

5) Norepinephrine, Epinephrine, and Cortisol: Known as the stress hormones.  Cortisol is produced in the outer part of the adrenal gland called the adrenal cortex.  Norepinephrine and Epinephrine are produced in the adrenal medulla, the inner part of the adrenal glands.

6) Growth Hormone (HGH): Produced in the pituitary gland this is an anabolic hormone that aides in the growth of bone and body tissue while enhancing the immune system.

7) Leptin: Leptin is protein made by fat cells.  It works with the thyroid, cortisol, and insulin to figure out how hungry the body is, if it will keep the weight on or take it off, and how fast it burns off the food you eat.

8) Ghrelin: Works with leptin to keep a balance between satisfaction and hunger.  Also helps the pituitary gland release the growth hormone.

All of these different hormones will be explained in depth in future posts.  More information is also available in "Master Your Metabolism" by Jillian Michaels featured on the left on the page.  Having two sisters that suffer from hormone imbalances due to type 1 diabetes and thyroid removal from cancer motivates me to research all I can to not only help them, but provide information as well for others. Stay tuned for more valuable information on your metabolism!

Sticking To It!

Well here is a quick update on my journey.  I'll tell ya sticking with it is not the easiest thing to do sometimes.  I constantly remind myself of my goals and what I will accomplish.  It is extremely important to stay true to yourself because the only person you cheat is you.  

Currently I am in a trial and error phase which is helping me determine what type of eating program works best for me as well as what type of training.  I practice clean eating on a daily basis while experimenting with different ratios of carbs, fats, and protein.  I would not call myself an instant gratification type of person, but I am a fan of fast results.  Who isn't!!!  I have taken an interest in intense yet effective workouts which incorporate plyometric, high octane, and high intensity interval exercises's.  Soon to follow will be detailed training logs and meal plans that will allow you to embark on my journey with me.

Clean Eating: A Brief Look at What It is...

Some say clean eating is a diet and some say it's a lifestyle.  Really it's all how you look at it.  A diet is a plan you stick to for a period of time to accomplish certain goals in a short term setting.  A lifestyle is the choice to change and follow a plan leading to a long term commitments.  It boils down to the power of choice.  Do you choose to be healthy for now or for a lifetime?

Remember that your dream body is built based on 80% nutrition with the other 20% divided between actual training and your genes.  Without proper nutrition, the amount of exercise you do well not create the physique you want.  What you eat is also a huge part in your metabolism which will be described in detail in a later post.

The basic principle of clean eating are very simple and easy to follow:

1) Eat! 5-6 small meals a day every 2-4 hrs.

2) Drink up... water that is at least 8 cups or 2 liters a day

3) Never skip breakfast! It is the most important meal of the day

4) Stick to the outer perimeter of the grocery store and avoid the middle area and end caps

5) Avoid alcohol... It's sugar in disguise

6) Always pair lean protein with complex carbohydrates

7) Pack your lunch and keep eating out to a bare minimum

8) Pass on the super size and stick to portion control

9) Train with weights! The more muscle you have the more calories your body burns

10) Be consistent and true to yourself

It is easy to put the blame elsewhere rather than on yourself.  It is not the food's problem or your metabolism's problem.  It is your problem and you have the choice to be healthy.  Clean eating is a proven way to get yourself fit.  For more information I recommend reading "The Eat-Clean Diet" by Tosca Reno featured on the left. 

Starvation Mode: What is it and how does it effect our bodies?

Let's get to the point...  Starvation mode is when the body starts to respond to a prolonged period of low calorie dieting. 

So what exactly does that mean?  Your body uses the contents in your digestive tract (what you just ate) first to produce energy and function.  It will then move to your glycogen reserves which are located in you liver cells and muscles.  After about 6 hrs your glycogen levels will become depleted and your body will then dive into your fat reserve (this is what everyone hopes for).  Unfortunetly the fat reserves are only useful for 2-3 days before your metabolism starts to adjust and becomes more efficient.  Once this process takes place your body will want to use up your lean muscles for protien.  Now instead of your fat reserved being used to aid in energy, your lean muscle is now being burned for energy.

The starvation mode generally targets people who regularly perform periods of fasting.  It can also effect those who participate in crash diets which lead to yo-yo dieting.  It is best to stick with a healthy balanced diet to avoid the effects these methods can create.