MOPs "Getting Started" Chat

  This morning I had the pleasure of speaking with a wonderful group of mothers at the LivingStones/Nazarene MOPs (Mothers of Preschoolers) meeting. I love doing these types of presentations because I learn so much from the questions I receive and the eavesdropping I do while chatting with everyone. :)
   If you missed grabbing one of my cards, don't forget to check out the FB page, Twitter feed @ElevFitness, my website and Pinterest. I am slowly building the Pinterest account...I am sure I was the last holdout in America to sign up just last month. As I mentioned, I will be making lots of exciting changes to the website in the coming months, including bodyweight progression photos/videos and adding members to Team EF! 

   I also spoke quite a bit about what a fantastic resource eMeals.com is. Click on the banner on the right. If you would like a free week or two to see what you think, email me and I can send you Healthy Lunch, Clean Eating Family, Clean Eating Slow Cooker or Paleo. The prices are quite reasonable - around $7/month. I can also email copies of the Snack Calendar and Portion Control handout.
  

 Here is an outline of what I attempted to cover this morning. Even if you aren't a MOP, I find that it is a nice general plan for what you need to consider before throwing out all the food in your pantry or jumping into a new workout routine. Dads can read along, too...
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  Getting started w/ exercise

o   Exercise is the easy part! First we need to identify your barriers.

o   Medical contraindications? Injuries / illness (acute or chronic) / medicine

o   What approach has worked for you in the past? Solo or group? Need direction or can you create a realistic plan that will get you to your goals in a reasonable time?

o   How much time are you willing and ABLE to dedicate to exercise?

o   What time or schedule restrictions do you face? Ie: kids, work, outside commitments
-    What is your skill level? Lots of folks simply don't know how, where, when, or if they are doing something with proper form. Or maybe you think everyone will laugh at you because you are a beginner again? Or maybe you don't want to show up your friends, so you tone down your effort to match theirs?

o   What motivates you? Intrinsic motivation has been proven to be far superior in the long-term v. extrinsic. Unfortunately, we can’t MAKE ourselves want to change…find the right state of mind, or you are wasting your time/energy/money.
Once you identify your barriers, you can use your support system to figure out how to take them down.

-        C25K Program is a wonderful starting point. Not only for high impact activities like running, but just about any activity (speedwalking, cycling, elliptical, nordictrack, etc).

o   The point is to slowly progress with increasing number of or duration of intervals over a long period of time. Don’t expect to run for 10 minutes straight out of the gate. Run/Speedwalk to make progress quickly.

o   If you are working your way back after baby, be especially careful. Knee and hip injuries abound in new moms who exercise too much, too soon. Hormones that tell your tendons and ligaments to relax and stretch for childbirth often take awhile to flush from your system and cause joint pain. Take your time and ease into high impact exercise (running, jumping, throwing, etc).

-        What if you just completed C25K?

o   Do it again! Strive for better performance through faster times.

o   OR – rather than walking b/t intervals, try speedwalking or easy jogging.

o   OR – crank up the incline of your treadmill to 5%+ or hit some hills outside for your “run”/work effort.

o   OR – construct a plan that includes the following 3 QUALITY workouts (do the work, don’t just put in the time)

§  1 Endurance day. Longer, slower distance at a lower intensity (65-75% estimated maximal heart rate; 130-140bpm for most 30 year olds). If you can successfully jog 2 miles at a 12 minute pace, try jogging 2.5 or 3 miles at a 13:00-13:30 pace.

§  1 Tempo day. Pacing is the key here. After a 5-10min warmup @ 65-75% effort, find and maintain a set speed and/or cadence for 25-35 min. at a 75-85% effort. (145-155bpm)

§  1 Interval or Speedwork day. Just as your intervals in C25K progress each week, your interval day should as well. Start with a 1:3 work effort to recovery effort ratio and slowly decrease your recovery to 1:2, then 1:1, then 2:1. Number of intervals depends on the individual, but a simple workout is:

·       10 min solid warmup @ 65-75% with a few accelerations at minutes 7, 8, 9, 10.

·       30 sec FAST (85-90%) : 90 sec recovery (65-75%) x 5-10

·       cooldown. If you worked as hard as you should have, you will be pooped and ready to cooldown. Otherwise, if your heart rate is fully recovered after only 30 sec, you need to change the work:recovery ratio to make it more challenging.

o   We are a bit of an endurance nation, but there is great value in building speed and power. Truth be told, it is often easier to go farther, rather than faster. Don’t take the easy way out. Just because you ran 3 miles doesn’t mean that you should or have to run 6.

o   Working on speed is also great if you are pressed for time….but always balance your workouts with strength training and flexibility/mobility work.

-        What about getting started with a strength-training regimen?

o   EVERYONE MUST lift weights 1-3x weekly. Lifting weights also means using your own bodyweight.

o   Not only will it make you faster, fitter and healthier, it will allow you to maintain muscle mass as you lose weight via healthy eating. Did you know that everyone loses muscle and bone when they lose weight? Research has proven that 30% of your weight loss comes from bone/muscle. If you add strength training to your regimen, you reduce that percentage to 12-15%.

o   No equipment? No problem. There are hundreds of exercises that you can do with body weight alone.

o    I am revamping a portion of my website to include simple progressions. In the meantime, fitness666.com has straightforward explanations and photos.

o   I often hear that ladies are concerned with bulking up if they lift “heavy” (maximal effort for 3-8 reps). Adding mass is different from adding strength. Mass comes largely from diet. Remember, THERE IS NO POINT TO LIFTING WEIGHTS LIGHTER THAN YOUR PURSE, and most of your children are far heavier than the weights you “think” you should be lifting. Get strong!

As I said, exercise is the easy part. Food can be a challenge. I find that Clean Eating is a lifestyle that most folks can transition to fairly easily, and maintain long term. Your results may not be seen as quickly as a low-carb or supplement-based approach, but it is sustainable and a great example to set for children. It is a great recommendation for the general public. You can purchase Clean Eating magazine locally at Walmart and Hastings. Digital and print subscriptions are available online.

So, what is clean eating? (from CleanEatingMag.com)

Eat five to six times a day
            
Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate with each meal. **I like to emphasize vegetables over fruit whenever possible, and limit complex carbohydrates after 5 or 6p unless you workout in the late afternoon or evening.

Drink at least two liters of water a day
            
Limit your alcohol intake to one glass of antioxidant-rich red wine a day.

Get label savvy
            
Clean foods contain just one or two ingredients. Any product with a long ingredient list is human-made and not considered clean. ***I know you have heard it before, but shop the perimeter of the grocery store when possible.

Avoid processed and refined foods

This includes white flour, sugar, bread and pasta. Enjoy complex carbs such as whole grains instead. ***By the way, white potatoes are not the devil. Precision Nutrition just posted a great article on the subject. http://www.precisionnutrition.com/regular-vs-sweet-potatoes

Know thy enemies

Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar. Read your labels!  ***Fructose (sugar naturally found in fruit) is still sugar. Don’t go overboard with your fruit intake via raw, frozen, smoothies, etc.

Choose organic whenever possible

If your budget limits you, make meat, eggs, dairy and the Dirty Dozen your organic priorities (apples, grapes, hot peppers, celery, cherry tomatoes, cucumbers, imported nectarines, peaches, potatoes, spinach, strawberries, sweet bell peppers, kale/collards, summer squash).

Consume healthy fats

Try to have essential fatty acids, or EFAs, every day.

Learn about portion sizes

Work towards eating within them.

Slow down and savor

Never rush through a meal. Food tastes best when savored. Enjoy every bite!

Take it to go

Pack a cooler for work or outings so you always have clean eats on the go. ***But live realistically. I had a client that refused to order food when her family ate out. She would munch on celery sticks from her purse while they enjoyed time together. Try picking a restaurant that appeals to everyone, and don’t go crazy. Everyone needs a little wiggle room, and oftentimes your metabolism will benefit from a couple hundred extra calories once a week. Build in a cheat meal or day if you need it.

Make it a family affair

Food is a social glue that should be shared with loved ones. Improve the quality of your family’s life along with your own. ***Your kids are your biggest fans, and they watch / imitate everything that you do. Try new foods and encourage them to do the same. Even if you can't pronounce quinoa! 

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Discussion Questions

1.    Do you have a real support system? Family / friends / neighbors, etc. Who is the most important and what actions do they take that make them stand out?
      I often hear that this can be a tricky balance for spouses. We want our husband’s support, but we don’t want them to judge us when we help ourselves to dessert. 

2.    What qualities do you look for in a workout partner?  
       Respectful of my/our goals, supportive, sticks to a schedule, won’t talk me OUT of exercise, positive and encouraging, knowledgeable enough to help modify the program if need be.

3.    What words of encouragement really help you stick to healthier foods and habits? What situations or words discourage you? 
      I read recently about a gentleman who would give himself permission to “quit tomorrow”, as long as he made it through that day. ---- Discouraging situations: after work, after school, by yourself, etc.

4.    What is your favorite go-to breakfast when you and your family are short on time? Is it a “clean” choice? If not, what can you substitute or replace to make it a better choice? 
      Mini quiches are quick and freezable. Load them with veggies. Steel cut oats can be made in advance and frozen. Homemade waffles and pancakes can be frozen. Throw on some PB or AB and a piece of fruit and you are good to go. Smoothies are also quick and yummy. Make sure you add protein via flax, wheat germ, milk or milk product (soy/almond, too) to balance out the sugars. Kids love green juice! Don’t sell them short.

5.    Can you think of a kid-friendly snack that can be made in bulk and in advance? Keep it “clean”! 
      Homemade trail mix with nuts, seeds, whole grain cereal, dried (unsweetened) fruit and some dark chocolate (optional) can be a great go-to. --- my blueberry health muffins (from the Super Snacks EF Party) can be frozen and pulled out one at a time. Don’t forget hummus, babaganouj, white bean dip…and washing and slicing veggies and pre-bagging them makes them easily accessible.

6.    What is a realistic choice for post-workout energy replacement? What makes it such a good option? 
     This is sort of a trick question, because it depends on when your last meal was, when your next meal will be, how hard you worked out, and for how long. I know, I’m mean. Generally speaking, if you work out at 85% (cardio or weights) for 30 min or more, Chocolate milk (6-8oz) has a nice balance of protein and sugar. Yes, you need “sugar” to help repair muscle!

7.    What inspires me to be a better mom? How does this translate to leading a healthier lifestyle / reaching for a new fitness goal?

8.    What can I do to make my kids WANT to try new foods?  
      Try new foods in front of them. Don’t let them know you don’t care for certain foods. Explore different cuisine at home and when you travel. Call veggies or dishes by a different name; when I was little, poppy seeds were "spider bellies" and broccoli was "mini trees".

9.    What can I do to make ME want to try new foods?  
       Use social media to get inspired. Subscribe to Clean Eating Magazine and pull 1 new recipe every other week. Challenge yourself to cook dinner using only items in your kitchen (no pre-planning) without the help of the internet/cookbooks.

10.  What is my vice? What are some good substitutions to keep me on track toward reaching my goals? 
      Do you like salty snacks? Try nuts instead of chips (watch your serving size!). Crunchy: go for carrots and fresh veg. Sweet: fresh fruit, but pair with a protein to slow down digestion.

Getting Ready for Race Day - Run the Draw

I have received a slew of questions this past week regarding preparation for the upcoming trail run / ruck run, "Run the Draw". Let me see if I can help.

1) Do I need trail shoes or special shoes for a trail run?

This can be a tricky question. Right off the bat, I say "no"....with a few caveats, of course.
If you are able to run pain and injury free in the make and style of shoe that you currently use, don't change a thing. 
Depending on frequency of use, you should be able to get 250-400 miles out of a single pair of shoes, but keep in mind that some people run "lighter" than others. Contact your shoe company / run shop directly to see their mileage recommendations. If you start to have aches and pains, getting a replacement pair of shoes is a good place to start.

Be advised that minimalist shoes offer less support and stability. This may work just fine for you on the road, but your feet and ankles will be working extra hard out on the trail. This doesn't mean that you can't use a minimalist shoe. Just make sure you prepare your joints 
accordingly and be careful!

Traditionally, trail shoes offer increased stability over a standard road shoe by providing a lower heel cup and wider base. That being said, you shouldn't go out and buy a trail shoe one week before race day. Just like any new shoe, minimalist or not, it is important to ease into the use of said shoe. Try running in a new shoe once weekly, for 1-2 miles, then slowly increase your frequency and duration.


2) I don't have much experience running on trails. I tried running on a crushed limestone and grass path awhile back and my knees ached for a couple of days. Do you have any advice?
---There are three facets to my response: Surface hardness, unstable surface and frequency of use.

First off, your body becomes accustomed to the impact that you bestow upon it. Some folks handle this better than others. That means that if you typically run on asphalt (the softer of paved surfaces), you probably are going to feel a difference when changing to concrete. Here in eastern NM, we have been experiencing a severe drought. Pair this with high winds and exposed trails and alleyways tend to have zero topsoil or soft-packed dirt. The resulting surface can be harder than concrete and rough on your body. The same is true of grassy greenways at our local parks.  Try slowly integrating a variety of surface hardnesses into your routine. Remember. ease into it with lower mileage and frequency.

Speaking of running in the park, unstable surfaces such as grass, gravel, dirt, etc. certainly give your stabilizing joints a run for your money. Yes, your ankles, hips and even shoulders work much harder at maintaining a decent posture while on the "trail", even when there is no change in elevation. When your stabilizers become overworked, it is not uncommon for stress to travel to your range of motion joints (knees, back). Take away tip: don't become lazy with your posture. It will affect you that much more when running on the trail. Incorporating trail runs will help your joints become accustomed to both the impact and instability of a different surface. Get out on the trail before race day!


3) What do I eat? Do I need to eat? How often?

This is a biggie, and very athlete/runner-dependent. What works for you might not work for your buddy, so experimentation is key. For examples of pre-workout and pre-race meals, check the last blog post, "Nutrient Timing, Part 1". One item that I didn't mention on the NT post is a product that I use quite a bit for early morning, long workouts: Glucerna shakes. From time to time, I have difficulty with food before early morning workouts. Sometimes liquids are just easier. The nice thing about using glucerna shakes is my blood sugar is much more stable - I never experienced the weird tunnel vision or tingles that come with a drop in blood sugar. For years I used PowerBars and Clif Bars successfully before workouts, but recently I noticed that the high fiber content messes with my hydration during the workout.

As we joked about at Boot Camp this morning, eating a gu during a 5K is pretty silly. Most of us are going to be finished with the race before ever truly needing that extra boost.
Here is what I recommend for a 120-160lb individual for activities lasting longer than 1 hour. Approximately 250cal per hour after the first 45 minutes. So, at 45 min, take in about 100-125cal, then repeat for every 30 min thereafter. Heavier individuals, especially those with a more muscular build will need more calories. Are you carrying a pack or ruck? You'll be doing more work and probably will need more calories. What are some common ways to take in these calories? Hammer Gel, Gu, Power Gel, Roctane, Clif Shot, Sport Beans, Honey Stinger, Shot Bloks, etc. You will need to take in at least 8oz of water with each serving...more if your product is caffeinated. If you can't stomach the gu (some people don't care for the thick consistency; I don't mind it),  there are plenty of drink mixes out there, too. Hammer Nutrition sells many of my favorite products. Heed and Perpetuem are two great products, depending on the duration of your event/training.

Most importantly, try your nutrition plan before race day. 


4) I always get blisters when I run on trails. 

Due to the unstable surfaces, your feet move around within their shoes much more than if your were running on a flat surface. There are a couple of ways to combat this. First off, ease into trail running, and incorporate trail runs on a regular basis. Your feet will have to build up callouses to those common hot spots. If you like to treat yourself to a pedicure from time to time, absolutely do not shave off your callouses. Your feet have built them up as a protective measure against blisters. Keep them where they are! Make sure your toe nails are trimmed regularly to avoid rubbing between toes and awkward pressure on your nail beds. Hey, no one likes bloody toes or bruised/missing toe nails!

Secondly, if you are unable to build callouses, moleskin is a great preventative measure. Do this before your blisters get out of control.

Quality socks are another preventative measure. I have always had trouble with plain old cotton. This goes for running and hiking. Personally, I love the smartwool brand. Another problem with socks comes from sock height. Stay away from shorties or ankle socks. Lots of folks get rubbed raw on their achilles by the rear of their shoes because their socks are too low to protect them. 

If push comes to shove, you may need a shoe better suited for all that lateral movement you'll be doing. Head to your local running shop and get professionally fit by someone who knows what you need. I don't mean to be stuck up, but I can't stress enough that your local Big5, Sports Authority, Foot Locker, etc. JUST WON'T CUT IT. Hooking up with a local running store is a great choice. You might pay a little more, but you get personal attention, they typically have a decent return policy and often times allow you to test run shoes on their treadmill or sidewalk before purchase. Fleet Feet is a renowned national chain; local store is in ABQ. In Lubbock, I recommend Foot Tech. ABQ also has Heart and Sole. Bring in an older pair of running shoes so they can see what sort of wear pattern you create.



Do you have any more questions? Let me know!

Fuel Your Fire - Nutrient Timing, Part I

What you eat and when you eat it can make a big impact on what type of results you garner in the gym. Professionals refer to this as "nutrient timing", and the science behind it varies from sport to sport. An olympic lifter will not prepare for a workout in the same fashion as a distance runner, because these two athletes have very different energy systems.

Before we dive into the thick of systems and timing and ratios, you need to ask yourself a few questions before your next workout.
    1) When was your last meal?
    2) How long until your exercise session begins?
    3) How long will your exercise session be? More or less than an hour?
    4) At what type of intensity do you plan on exercising? Lower (below 75%) or higher (75%+)?
    5) For lifters, what phase are you in?


The following scenarios will help guide your food choices before your next workout. Keep in mind that the portions described below may not work for everyone. Adjust as you see fit.

I just woke up from a good night's sleep, and plan to hit my workout within 30 minutes. It takes me awhile to wake up, so my 45 minute elliptical workout will be lower intensity.
Stick with a small piece of fruit or dry toast and big glass of water. Your energy supplies will not be depleted from a workout like this, so keep your pre-workout snack small. It is important to keep your energy up, though, especially after a fasted period of rest (while you sleep).

I like to attend the 5:30am Spin class at my gym. It's only 40 minutes but I can't keep a conversational pace during the ride. It is definitely tough!
Toast with jam or a piece of fruit is a good call here. During high intensity exercise (especially cardio-centric), your body diverts energy from digestion to focus on working muscles. This means you should stick to easily-digestable (simple) carbohydrates. Some folks have a hard time with yogurt or milk before these types of workouts for the same reason, so cereal + milk/yogurt might not work for you. Proteins and fats are more challenging to digest.

I lift heavy MWF after work.
This is dependent upon what phase you are in. Mass builders should consume about 50g of carbohydrate and 14g protein 1-2 hours prior to working out. Those looking to lean out can cut the suggested portions in half.  A small bowl of oatmeal with some protein is a good way to go. Yes, carbs are still fuel for lifters. too. Try blending in some of your favorite protein powder or mix your oats with milk instead of water.

I am training for a cycling event and try to squeeze in a 2 hour base-building ride during a long lunch break on Wednesdays. I normally eat breakfast at 7am and snack at 9:30 or 10:00. I ride from 11:00-1:00. 
Base building indicates that this is a lower-intensity ride. He is training his energy systems for future training peaks and valleys.
Eat a normal breakfast, but watch your portion sizes of heavy proteins and fats. You still need them, but a pound of sausage isn't the best way to start anyone's day.
Your snack choices might be: a meal replacement or energy bar (Larabar, ClifBar, Hammer Bar), cheese and crackers or a small serving of leftover pasta from the night before.

There is a 2 hour Zumba marathon at 5pm, after work on Tuesday. I eat lunch at 11:30 and snack at 2:30.
I would suggest eating a slightly larger snack than possible. Be sure to balance it with carbohydrates, proteins and fats. Try eating a hard-boiled egg and slice of wheat toast or plain greek yogurt with 1/4c granola or 1 cup sliced veggies with 1/4 cup hummus and hard-boiled egg.

I lift weights in a beginner's group where there is lots of rest time between sets. We work hard while we are lifting, but there is a lot of socializing. My group meets at 9:30am and I eat a light breakfast at 8am.
Although you are working hard when you are actually working, there isn't much active exercise time. You aren't going to need lots of readily available sugars for this workout. Your light breakfast should suffice, but be sure that it isn't too "carb heavy".

I enjoy my lunchtime Pilates class, but often go on an empty stomach. I eat a good breakfast at 6:30 and sometimes skip my snack.
I would suggest a small handful of almonds or something like a Larabar to stabilize your blood sugar. Although you are working steadily in class, your intensity is most certainly below 75% effort. You could even go with a yogurt or glass of soy/almond/animal milk.


Play around with portions, types and timing of food before your next workout. You might be surprised to find the key that unlocks heavier lifts, more explosive movements and faster splits! What fuels your workouts?