Carbs Are NOT The Enemy!!!

Carbs Are Not The Enemy!

“Carbs are making me fat.”  How many times have we heard that line from a friend, co-worker, family member, or even ourselves? As a trainer, I hear this often from many of my clients.   I have met many people on low-carb, and no-carb diets, who have attempted this method as a last-ditch effort to shed weight.

This method is both wrong, and harmful.   Most people overlook the real use for carbohydrates, and see them as a hindrance to their weight loss effort, rather than as the body’s primary fuel source.

This fuel cannot be replaced by proteins, fats, vitamins, or minerals.   Many misled people believe that they can simply substitute other nutrients to make up for the lack of carbohydrates in their diet, but unfortunately, this is a myth.

Proteins, fats, vitamins, and minerals are all essential to good overall health, however, each play a different role in weight loss.  Proteins, fats, and minerals have more long-term benefits.  They act as maintenance for your body, as well as being the building blocks for long-term muscle growth.

There is no substitute for the energy provided by carbohydrates.  They give you the energy to drive to work in the morning, and to tackle daily tasks at work both physical, and mental. They allow you to calculate, rationalize, synthesize, process, and evaluate, but most importantly, as a trainer, carbohydrates are what allow you to perform at an optimal level during your workouts in order to achieve RESULTS!

Carbohydrates are your brain’s main source of energy as well.   This is why people on a low-carb diet feel sluggish, tired, irritable, and unable to function after only a few days on such a diet. Yes, the weight drops off, but how the heck are you going to achieve your fitness goals if you don’t even have the energy to sit at a desk, and make it through a work day, let alone an entire session with your trainer? What happens when you reach your desired weight, and add carbs back into your meal plan?

The main misconception with carbohydrates is that they are all evil, and they all contribute to weight gain. What people need to comprehend is that it is the TYPE of carbohydrate they consume which can be detrimental to their weight loss plan, as well as the portion size, and time they ingest their carbohydrates.   This can be confusing, so I have posted some general guidelines below.  Before reading these guidelines, it is firstly important to understand the different types of carbohydrates, and how they are used.

There are two types of carbohydrates; simple, and complex.  What we want to do is limit our consumption of simple carbohydrates, as they are often saturated with sugar, and void of essential nutrients.  They are digested very quickly, and can either be stored as muscle glycogen, but are more often stored as fat.  Examples of simple carbohydrates include:  pastries, cakes, donuts, fruit juices, most pre-packaged cereals, bread and pasta made with white flour, and soda pop.  Even milk and yogurt can be classified as simple carbohydrates depending on sugar levels! 

Complex carbohydrates, on the other hand, are a longer, more complex chain of carbohydrates (hence the name),  and require more enzymes to break them down, resulting in a slower digestion process, thus resulting in a steady, even, and constant supply of energy to the body.  Because complex carbohydrates are slowly digested, and released, they are used instead of stored.

So when should someone ingest carbohydrates, and how much?  This answer depends on many factors including activity level both throughout your day, and in the gym, the time of day your workout occurs, as well as a person’s size, and shape.  However, here are some general guidelines to assist you:

1.        ALWAYS have breakfast.   Don’t skip the most important meal of the day.  Your body has been fasting for six to eight hours during sleep, and it’s crucial to re-fuel first thing in the morning.  Your breakfast should be your biggest meal of the day, and should consist of complex carbs and proteins, as most of it will be immediately used for fuel due to your overnight fast.

2.       Simple carbs are best consumed directly after your workout when your body is craving glucose. The glucose from simple carbs directly after a workout is beneficial for glucose synthesis and is transported directly into your muscle. I’m not saying it is okay to consume a pound of pastries directly after a workout, but a shake with some berries is best consumed at this time, and so is a cheat meal!

3.       Eat carbohydrates within an hour of working out.  You’ll see most people leaving the gym with shaker-cup in hand, and only consuming protein.  Carbs are just as important after exercise because they become glucose, which then converts to muscle glycogen, which then becomes fuel for your daily mental, and physical activities! 

4.       Portion out your carbohydrates throughout your day.  Remember, half a cup is the size of a computer mouse, and three quarters of a cup is the equivalent of a tennis ball. Don’t eat too much!

5.       We have all heard that carbs should not be ingested two hours before bed, however, if your workout is the last thing you do before hitting the sack, then ingest those carbs!  You NEED to re-fuel regardless of the time of day.

6.       Have something small that includes complex carbs about an hour before your workout.   You will need that fuel.  It will allow you to perform, work hard, and achieve your desired results!

Here is a list of some complex carbohydrates. There are many to choose from!

• Spinach
• Turnip Greens
• Apples
• Lettuce
• Buckwheat bread
• Prunes
• Water Cress
• Zucchini
• Oatmeal
• Pears
• Asparagus
• Plums
• Artichokes
• Okra
• Wild rice
• Cabbage
• Brown rice
• Yams
• Celery
• Cucumbers
• Beans
• Soybeans
• Radishes
• Lentils
• Broccoli
• Navy beans
• Garbanzo beans
• Brussels
• Sprouts
• Cauliflower
• Kidney beans
• Eggplant
• Almond milk
• Lentils
• Onions
• Quinoa
• Couscous
• Brown rice

If you are still unsure about when, and how much to ingest, please consult a registered dietician.  They can really help put a meal plan together for you based on your individual goals!

Women and Training: Questions, Myths, and Answers Revealed!

It’s hard to believe that with all the latest research, and advancements in exercise physiology, that myths associated with women and fitness are still running rampant.  Why do women still believe that light weights and cardio are the way to a fit, lean, firm, toned body?  Why do I repeat the same things over and over in my fitness consultations to women who have tried for years and years to lose weight, only to end up staying exactly the same?  Below are the most common myths/questions I receive, and the truth behind them based on science.

1.        In order to lose weight, and tone, light weights are key, correct?

This is incorrect.  Resistance training is crucial, but light weights will get you nowhere.  The way to losing weight and tone is through progressive resistance training based on periodization.  Periodization is a structured long-term program based on science.  In order to get to your goal, your periodized program should be specific to both your strengths, and limitations.  Firstly, you must correct imbalances, and learn proper technique for fundamental movements.  Lifting weights without proper form, or the elimination of imbalances will only lead to injury down the line.  Once this is done, the next step is to build lean muscle mass.  With an increase in lean muscle mass comes an increase in metabolism, thus vastly improving your body’s ability to burn fat.  For every pound of lean muscle you add to your body, you will burn an extra fifty to one hundred calories at rest.

The resistance training should be progressively challenging and heavy.  The heavier the load, the more work your body is doing.  The more work your body does, the more calories you will burn.

Ladies, you will NOT BULK UP!  As women, we simply don’t have the hormones to become as muscular as men!

2.        Cardio is the key to weight loss.

Myth, myth, myth!!!  The definition of insanity, is doing something over, and over, and expecting different results each time.  How many women do you see on cardio equipment, day in, and day out who look exactly the same as they did six months ago?  When they feel they need to “change things up,” they simple keep tacking on an extra ten minutes to their cardio session, yet still do not notice a change in their bodies.  They then often get bored by completing the same cardio session repeatedly, and end up quitting.

The key to weight loss, and toning is building lean muscle mass.  Cardio alone does not produce this, nor does it make you stronger.  Cardio will definitely help with heart, and lung capacity, however, the majority of women coming to see me want to lose weight, and this is NOT the way. 

3.       I participate in classes that are weight-based.  Shouldn’t that be enough?

It’s true that untrained participants will see an improvement in strength, but this is only a temporary improvement.  Everyone first starting out will see an improvement through classes, because going from a period of complete inactivity, to one of activity will produce results.  However, the body is a wonderful mechanism.  It adapts VERY quickly.  The body will try to conserve as much energy as possible, due to the primal nature of Homo sapiens.  Back in the day, our bodies would conserve energy for the hunt, thus allowing us to make an all-out effort when killing our food.  Despite technological advances, our body still retains this primal survival mechanism. 

Once your body learns and adapts to a certain movement pattern, it will become efficient in conserving energy as it becomes used to certain things, such as repeated cardio, or similar motions within a group exercise class.

In order to produce results, you need to keep tricking your body, by introducing new stimulus in a structured, progressive manner based on science.  As trainers, we have studied, and learned exactly when it’s time to change things up for our clients, and also HOW to change things up.

To reap the rewards of resistance training, a program must include a certain intensity, structured progression, and sufficient amounts of weight to actively challenge clients within their periodized program.

4.        I don’t want to strength train.  It will do nothing for me.

Yes, I’ve heard this statement out of the mouths of many women who want to lose weight and tone.  Ladies, you NEED to get stronger! 

This is not only a psychological aid in building your confidence, and independence, it’s important for your overall health!

Excess fat just sits on your body.  It’s a tissue that does nothing for you, except slows you down, and leads to a plethora of guaranteed health problems down the line, such as hypertension, diabetes, heart disease,  osteoporosis, and severe joint problems just to name a few.  All these can be prevented to an extent by resistance training!  Relieving excess pressure on your joints from carrying around too much weight can assist in correcting back, hip, and knee problems.  Staying lean through increased muscle mass can help prevent illnesses that are genetic predispositions for many people.  Rather than taking a pill down the line, how about deciding that it’s worth it to never even have to resort to medication in the first place?

5.        I’ve been working with weights by myself for years.  I don’t see any results.

If this is the case, then it’s clear that you haven’t been through a program based on periodization.  This is a scientifically proven program that works.  As trainers, we are taught how to progress our clients over the long-term, in order to achieve desired results, educate you, and give you the knowledge as to what a proper progression should be. 

When a trainer recommends programs that last a minimum of six months to a year (sometimes much longer), it’s not because we want to steal your money.  It is because we know that in order to get you to your goal in a safe, effective and SUSTAINABLE manner, it is imperative that we take you through a full cycle of periodization.  Any trainer who is willing to take you on as a client for less than six months, three times a week IS stealing your money, and is providing a complete disservice to you, and your goals.

Why, you ask?  Because my goal as your trainer, is to teach you all the tools necessary, so once you do reach your goal, you are able to maintain your body on your own for the rest of your life.  Education, and knowledge are paramount.  I don’t want a client for life (unless motivation is an issue, and you cannot proceed on your own). In order to gain this knowledge, it is crucial that you participate in a full cycle on periodization, and this takes a MINIMUM of six months.

6.        My boyfriend/husband is going to show me how to train.

Is your significant other a certified personal trainer, with years’ of education to support his knowledge and methods?  If yes, then GREAT!  If not, then what the heck are you thinking?   That’s as silly as saying “my boyfriend has watched auto mechanics repair our car, so he’s going to take on all major repairs from now on, and show me how to do it!” 

7.        I can’t afford personal training.

You can’t afford NOT to invest in your health.  Remember, this is a one-time investment to learn tools, techniques, and knowledge to carry you through for the rest of your life, and preserve your health. 

Training is expensive, but it’s worth it.  I spent eight years in school, and have acquired many different certifications, as well as continue to further my education in order to help you meet your needs in a safe, efficient and productive manner.   I am well worth the price of investment, because I am a certified, well-educated, and knowledgeable professional in what I do. 

If you’re serious about getting started, I am here to help.  I thrive on making you be the best you can be.

Email me at missfitdanyah@gmail.com to arrange for your free consultation

PB2 - Product Recommendation

I will be suggesting and recommending health products for all to use.  I am in no way sponsored by any of these products (although, I’m completely open to the opportunity).  These recommendations are based on my personal experience with them.

My first recommendation comes for all you peanut butter lovers who have had to cut, or limit the consumption due to the high fat and high calorie content of it.  Fear not!  There is a solution, and it’s a tasty one!  The product is called PB2 and comes from a company called Bell Plantation.

The company has developed a process where they remove 85% of the fat and calories from peanuts, without using chemicals or preservatives in the process.  What the consumer is left with is a low fat, low calorie powdered peanut butter.  All you have to do is mix this powder with a little bit of water, or low fat milk (I prefer almond milk), and then you are left with a peanut butter consistency which is the same as regular peanut butter, but missing all the evil fatty goodness, yet loaded with taste!

PB2 can also be used in your baking.  I use it in energy bars, protein bars, muffins, protein pancakes, and mix it with fat-free applesauce to get the same consistency as regular peanut butter for my recipes.

And just in case you don’t believe me, please find the nutritional information listed below.  To get you even more excited, this product also comes in…CHOCOLATE!

Nutrition facts:

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PB2: Powdered Peanut Butter
Ingredients: Roasted peanuts, sugar and salt.
Serving size: 2 Tablespoons (12 grams)
Servings per container: 15
Amount per 2 Tablespoon serving (when mixed with water):
Calories: 45
Calories from fat: 13

Value and % Daily Value*

Total fat 1.5 g  3%
Saturated fat 0 g  0%
Trans fat < 0.01 g
Cholesterol < 0.01 mg  0%
Sodium 94 mg  4%
Total carbohydrate 5 g  2%
Dietary fiber 2 g  8%
Sugars 1 g
Protein 5 g
Vitamin A < 1%
Vitamin C 0%
Calcium <1%
Iron 0%

*Percent Daily Values are based on a 2000 calorie diet.

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Traditional	PB2
2 Tbsp – 190 calories	2 Tbsp – 45 calories
Calories from fat - 130	Calories from fat – 13
Saturated fat – 3 grams	Saturated fat – 0 grams

To order, please visit www.bellplantation.com and while you’re there, check out their recipe section.

If you live in the Calgary area, this product is sold at The Funky Banana, located just inside Goodlife Fitness at Richmond Square across from the West Hills shopping centre.  Oh, and yes, I hooked them up with the product.

Have a fit week, and take care!

For personal training information, please email me at missfitdanyah@gmail.com

Danyah

Reality Check

Last week, I asked the question:  Why do some succeed at their New Year’s resolution of fitness, while others fail?  I asked, but I did not answer the question...until now.

This blog is going to be blunt.  I refuse to sugar-coat what I’m about to say, and some people may not like reading what is about to be put to paper, but it must be said.   This blog is dedicated to all the people out there, who have set a fitness goal for 2012.  This blog is going to help you determine whether you will succeed or fail.  It will either set you apart from the January gym bandwagon jumpers, or give you the first step to becoming a gym regular.

The deciding factor in fitness success, the one thing that separates the people who have changed their lives for the better, who continue to go to the gym year after year, month after month, grueling workout after grueling workout is… consistency, and the refusal to give up on their goal.

Working out is hard.  Pushing your body beyond what one’s used to, is hard.  Moving, if you haven’t moved in years, or ever, is hard.  Your fitness goal depends on a constant effort you must exert, day after day, for the rest of your life.  There is NO EASY WAY OUT. 

When people realize this, they either decide to put in the effort, or continue with their old routine.  And it appears continuing with their old routine is the more popular choice. This is where our society falters as a whole.  We have all become accustomed to having everything done for us.  If we need breakfast, we’d rather throw something in the microwave, or pick something up on our way to work.  We’re tired, and pressed for time, so rather than taking that time to plan and cook a healthy meal, it’s so much easier to have someone or some machine do it for us.  If we need food, or even money, we physically don’t have to get out of our cars anymore to go get it.  We can cruise through the ATM or fast food drive-through, and have it made and handed to us.  While at work, we sit at a desk, and have a machine calculate, evaluate, check, and verify for us.  We have documents delivered to our desks, or call over to the office next door, rather than walking over to talk to a co-worker face-to-face.  We look for the closest parking spot to the building entrance wherever we go.  If we’re exhausted at the end of a long day, guess what?  Food is waiting to be purchased, and brought home.  And when we get home?  We have a giant screen, and two dozen remotes to entertain us, while we sit in a sedentary state as the dishwasher cleans our utensils. 

This is the sad reality.  We would rather have things done for us, than take the time to take care of our health.  Having things made easy is much more valued than hard work.  I would just like to state, that I am not devaluing the efforts made by people in their current lines of employment.  I’m not saying people don’t work hard at their chosen career.  This is the way people have become accustomed to viewing the value of their health, and this is the scariest fact of all.  How can people NOT realize that without their health, they have nothing, and that eventually, all the bad habits will catch up with them in one way or another? That they have a CHOICE in determining their current and future well-being? 

The difference between the gym regulars, and the inactive, is that as gym regulars we have made the CHOICE to value our health, both now, and into the future.  We refuse to let illness, disease, disorders, and weakness consume our current and future state.  We have joined the battle in bettering our health for now, and for the future, not only for us, but for those that we love.  And yes, it is a battle; it is a struggle.  We all have jobs, we all have families, and we all have other commitments beyond fitness.  But we realize that none of those will continue to be possible, if we don’t take care of ourselves first.  We all have bumps in the road, we all have times of frustrations, of plateaus, of time constraints, of stress, but at the end of the day, we tell ourselves that we NEED to do this.  We WANT to do this.  It’s that relentless drive to be healthy, to be better, and to work through the difficult times that allows us to succeed. 

Sit down, and ask yourself:  How badly do I want this? Am I willing to never give up?  Am I willing to work through the bulls*&t, and tell it where to go?  Am I willing to do something hard in order to better myself?

If your answer to this is “yes,” then remember this feeling of determination.  Remember it when the times get tough, and you would rather go home and sit on the couch instead of going to the gym.  Let it drive you, and when you forget, come back to that one moment where you decided to make yourself a better person, and never forget.

Danyah

P.S.  If you need someone to never forget, GET A TRAINER.  We’ll keep you honest, and we’ll be that motivation when you feel you have none.  ;)

danyahwrestling@hotmail.com for more info. 

Set Yourself Up for Success with Fitness as your New Year's Resolution

As fitness professionals, we see it every January.  It’s the eager group of newbies in the gym, who have made fitness their New Year’s resolution.   What we also see, is a four-week crazy, overcrowded frenzy in the gym, and then the usual decline back to the regulars from last year.  Why is it that everyone starts off strong, and then vanishes?  Why is it that people start off with the best intentions, only to fall back to their regular, unhealthy routine?

If you have made fitness your resolution for 2012, I commend you.  You have taken the first step to giving yourself the best gift of all:  the gift of health, and living a healthier, longer, more rewarding life.  Here are some tips to help you stay on track, and make fitness a regular part of your life.

1.        If you fail to plan, you plan to fail.  Make TIME for your workouts.  Plan them into your day, your week, your month, the same way you would plan your business meetings, dinner plans with friends, trips, shopping, etc.  Write it down, put your gym time into your phone’s agenda, day planner, or any method you use to hold yourself accountable, and don’t skip out on your workouts!

2.       Ease into a workout routine.  Jumping into a 5-day a week plan when you haven’t worked out in months/years is detrimental.  Start with 2-3 days a week, and gradually add time, and workout days.   This way, you have time to heal, you’re not too sore, and you come back for your next workout with adequate rest.

3.       Your first two to four weeks are crucial to your future success.  This is when you should take every advantage of the services your gym has to offer.  For example, at Goodlife Fitness, we offer free orientations for personal health profiles, circuit training, free weights, cardio equipment use, and group exercise classes.  Book yourself in!  Learn how to do things correctly, learn new things, and keep yourself accountable through pre-set appointments.

4.       Don’t change your diet right away.  Going from one extreme of eating junkfood on a daily basis, to eating super-clean does not work!  Every day, try adding something new and eliminating something bad, until you have found which nutritious, healthy foods work for you.  Remember, 80% of your success will come from what you put in your mouth every single day.  Clean eating is key!

5.       Write your goals down.  Keep a journal.  Writing goals down makes them more realistic, and attainable.  This way, you can also see what’s working for you and what isn’t.

6.       Surround yourself with positive people who support your goals.  Eliminate the negative.  If someone doesn’t support an improvement to your health, and quality of life, then they are definitely not looking out for your best interests.  A positive support system will push you to strive for your best in every respect.

7.       For the love of Pete, GET A TRAINER!  So many people think they can do it on their own.  There’s a reason us trainers went to University for four plus years, and took numerous supplementary courses.  Working out is a SCIENCE.  There is a method based on scientific research, physiological studies, and biomechanical analysis to what we do in order to get you to your goals.  Your body will adapt.  Our goal is to make sure we are constantly tricking your body, using a method called periodization.  If you have no clue what that is, then you definitely need a trainer.   We are most definitely worth the investment.  We also keep you SAFE, and teach you proper form.  Safety, technique, and periodization are all so incredibly important!

8.       Realize that this is YOUR HEALTH.  It frustrates me to no end when people tell me they don’t have time for the main thing that keeps them alive!   You don’t have time to NOT workout.  Look around you.  How many people are on medications for heart disease, hypertension, diabetes, anxiety, and more?  How many of those people do you think would be off those medications, and living happier and healthier if they took the minimal time to help themselves?  This is a reality check, people!  Think about it.

9.       There are no shortcuts.  The only way to get to your goal is to build lean muscle mass, burn fat, increase your stamina, and provide your body with the nutrition it needs to do all of the above.  This takes time!  You didn’t gain all that weight overnight, so you’re sure as hell not going to get it off overnight either!

10.   Women – STRENGTH TRAIN!  You will not turn into a mutant! Get over the myth! Increasing lean muscle is the key to losing weight!  Cardio will help, but on its own, it won’t do s*$t for you.  I have seen cardio queens in the gym daily for years, and guess what…they look the same, or they look “skinny fat.” 

Happy 2012, and may this year be your year of health and fitness.

To get in touch with me for training in Calgary, or want an online fitness plan, please email me at danyahwrestling@hotmail.com.  Make a commitment to yourself this year, for I will definitely commit to you!

Danyah Rivietz

Bkin, CSEP-CPT