Rockin The Workout

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

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.

Yo-yo Dieting... What America Experiences Everyday!

Ok lets face it... America has become a little obsessed with being thin.  Everyday you see it in the tabloids, hear it on the news, read it on-line about the new and improved weight loss secrets.  Millions will try it and yes they will lose 5, 10, or even 50+lbs, but within a few months the weight starts to pack right back on.  Soon they find themselves in a constant cycle that has been tagged with the name of yo-yo dieting.  You are not alone though, even celebrities like Oprah Winfrey and Kirstie Alley suffer from the crazed phenomenon.  So what is yo-yo dieting anyway and why do the pounds creep right back up on us??

In a nutshell, yo-yo dieting is the resulting issue with people looking for the "quick fix" or "miracle diet" without exercising.  You see, while on a restricted calorie diet your body will begin to adapt and will naturally lower it's metabolic rate.  This is called "starvation mode".  Briefly, the body requires a certain amount of calories everyday to function and when those calories are cut it begins to break down fat as well as lean muscle for energy which results in weight loss.  Because the body has adjusted to a lower metabolic rate it will not burn as many calories in a day when a normal diet is resumed which leads to weight gain. This is when the vicious cycle begins:(... On the upside, there are ways to overcome yo-yo dieting which will allow yourself to live freely and healthy. Here are some keys to help you get started:

1) Eat 5-6 small meals throughout the day to keep your engine revving

2) Set small goals for yourself for example 1-2lbs a week

3) Exercise regularly at least 30min a day and remember to lift those weights

4) Stay away from fad diets and quick fixes even the miracle pills are sketchy...

5) And last but not least... REWARD YOURSELF WITH YOUR PROGRESS! :) I bet you can't wait to go buy that new bikini or some new swim trunks!