Tread Interval Extreme!

Hot off the press! PLEASE eat a good meal before you come tomorrow. This workout is designed to burn through a lot of energy! And if you're not prepared, I may have to revive you;) Monday is usually "repentance" or "penitence" day in my tread class...hence the weekend and its' possible misdeeds:) So,  please come prepared to battle in one of my most extreme tread classes ever!!

And if you can't make it, try it at home, at the gym, wherever. Don't forget to report back. And please don't tell me it was fun...FUN is not extreme. Extreme is misery, at least temporary. And yet, beneficial... as many of you have to come to know about my manic Monday methods.

See you tomorrow my hardcore treadies! 

bp = back pedal 
ssr = side shuffle right
ssl = side shuffle lef 

Monday Interval XTREME!!
Minutes	Incline	Speed	Intensity
5 min	1	4 to 6	50 to 60 %
30 sec	1	8 to 10	90 to 100%
30 sec	5	8 to 10	90 to 100%
1 min	1	3 to 5	40 to 50%
repeat 4xs
20 sec	15	6+	90 to 100%
10 sec	15	rest	0
repeat 8xs
2 min	1	3 to 5	40 to 50%
1 min bp	15	2 to 3	80 to 90%
30 sec	15	2 to 3	40 to 50%
1 min ssr	15	2 to 4	80 to 90%
30 sec	15	2 to 3	40 to 50%
1 min ssl	15	2 to 3	80 to 90%
repeat 3xs
1 min	1	2 to 3	40 to 50%
30 sec	1	8 to 10	90 to 100%
30 sec	8	8 to 10	90 to 100%
60 sec	1	3 to 5	40 to 50%
repeat 4xs
20 sec	15	speed walk	90 to 100%
10 sec	15	rest	0
repeat 8xs
2 min	1	3 to 5	40 to 50%
5 min	1	4 to 6	50 to 60%
stretch!

10 Things I Love About Flaxseed!!

Oh flaxseed how I love thee...let me count the ways!! In the spirit of the month of love, I thought it appropriate to gush about my newfound adoration: flaxseed! How romantic.Who knew? haha! OK, so maybe love is too strong a word. Even though flax seed has been labeled a "wonder food" or the most "powerful food on the planet," it still comes second,...or maybe third, from chocolate. Chocolate will always be my number 1.  Sorry flaxy. It is what it is...

Still, it's is pretty awesome being the "wonder food" and all. Here's the 10 things I LOVE about flaxseeds. Be prepared to drop your jaw in shock and awe my beautiful people!

1. We all have a past. So does flaxseed
Flaxseed was first grown and cultivated in Babylon around 3000 BC.  Around the 8th century, King Charlemagne required his subjects by law to consume it as he believed it had many health benefits. That's pretty interesting dontcha think?

2.  Flax fights the blues
It's a tough time of year, no doubt. Winter blues set in, emotions run high. I get that completely. And for me, eating healthy regularly makes me feel better, mentally, physically, and emotionally. Research has shown that those eating a diet of about 2 to 3 tablespoons of  flaxseed a day can reduce that "down in the dumps" feeling.  Further it contains DHA (docosahexanoic acid), which is a mood boosting ingredient also found to promote proper function in brain cells.

3. Fiber in flax
Flaxseed is a great source of fiber with 4 g in 2 tablespoons. It's a natural laxative. Keeps ya regular. 'nuff said! ha!

4. Flaxseeds and omega-3 fatty acids
So many benefits here with omega-3s, aka "good" fats. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s, which studies have shown can help prevent breast cancer, prostate cancer, and colon cancer.

5. Antioxidant flax
Flaxseeds contains about 800 times more lignans than other plant food. Lignans contain plant estrogen and antioxidants. They protect against cancer by blocking enzyme involved in hormone metabolism. They inhibit growth and spread of tumor cells. 

6. Flax and a healthy heart
Because flaxseed is rich in omega-3s it helps prevent hardening of the arteries and inhibits plaque build up. Consuming flaxseed has been shown to reduce this atherosclerotic plaque buildup by 75 percent! 
   
7. Decrease insulin resistance.
If diabetes is in your family history, if you're struggling with your weight, if your blood glucose levels are too high, flaxseed can help! It protects against diabetes. 

8. Great source of magnesium.
Why do we need magnesium? Well, lots of things: helps relax nerves and muscles. I need that daily! Builds and strengthens bones. Helps in blood circulation. Helps you sleep and deal with stress.

9. It's cheap!!
Eating healthy these days isn't cheap! If you want to save money on food, processed is the way to go. For now. Then when the hospital bills rack up, you'll wish you had spent extra on the other stuff. The brand I buy, Bob's Red Mill, costs me about 3 bucks for 16 oz. And it lasts for at least a month when I eat it every day. 

10. You can put it on everthing
OK, everything edible that is. I sprinkle it over my yogurt, cereal, and salad. I hide it in my kids' pancakes, cornbread, sandwiches. (They haven't caught me yet!) I add it to my protein shakes, peanut butter toast, and bananas. Love it! 

   This is what I buy. After opening make sure you seal it and store it in your fridge.

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My 3 Top Belly Blasters

I can always tell when I've been eating too much crapola. My belly expands and my jeans get tighter! Since I have chicken sticks for legs, any weight gain goes straight to my middle. I hate that! And honestly, if I were to just keep eating junk, my legs would stay skinny and my tummy would just get bigger and bigger. I'd literally look like a chicken lady. Not good. Especially since diabetes, heart disease, cancer, high cholesterol, and hypertension run in my family. I really have to watch it.

So here's MY list of top 3 belly fat blasters. They REALLY do work. No magic pills or formulas. Sorry. There is no magic when it comes to your health. The reality is, you have to do some work. Sometimes it's easy. But, often it's not. However, the rewards far outweigh any momentary discomfort. Of course, you won't know for yourself unless you try. Honestly, don't just read the list, DO the list. Apply these principles and I promise you will see results. 

1. Sleep
Lack of sleep contributes to stress and vice versa. Most of my clients who battle the bulge usually aren't getting enough sleep. Lack of sleep can alter hormone production, affecting your cortisol levels. As a result, this causes insulin sensitivity which promotes belly fat big time! Also, when your body lacks sleep your biorhythms are thrown off, which triggers cravings for sugary and fatty foods. So please think again when you want to work late or have a movie marathon night. Getting 7 to 9 hours of sleep a night is one of the best things you can do to reset your body. For me? No problem. Sleeping is something I have down man! I love my sleepy time.

2. Interval Training
I had a client years ago who worked out two hours a day, 6 days a week. Funny thing though...he was toned everywhere on his body except for his belly. He was so frustrated and felt like he was banging his head against the wall trying to get results. First of all I told him to eliminate 2 of his workout days and cut his other workouts down to 1 hour. His body was obviously stressed and overworked, and he wasn't giving it a chance to recover. When your body is stressed, again cortisol comes into play, which translated to what? A fit man who looks 5 months pregnant. He was very doubtful about trimming down his workout regiment, but I urged him to take a leap of faith with me. In addition, I added training sessions that included interval training type workouts (short bursts of energy followed by rest). We did these twice a week, alternating days. As a result, he lost 20 pounds and 10% body fat. And after a couple months he found his 6 pack again, which he hadn't seen since high school!

3. Sugar
I have this love/hate relationship with sugar. I love it cause it tastes soooooooo good! And I hate it because it wreaks havoc on my body, not to mention my waistline. Honestly, if you truly want to fight belly fat, you have to eat 80% clean. And sugar is one of the worst diet sabatogers because it  increases appetite and fat storage along with reducing energy levels. Even consuming a teaspon a day of sugar can cause metabolic imbalance. Sugar consumption is a hard one to beat. The RDA doesn't recommend a daily allowance of added sugar, because frankly, none is best. However, they suggest 26 grams or less is acceptable. And even that is a toughie! So go purge your kitchen. Get rid of the semi-sweet chocolate chips! I did! I'm strong and I can do it! haha!

4 Veggies You Should Be Eating

I decided to write this article because I can't seem to stop making chocolate chip cookies!!! While being cooped up inside with all this snow, inversion, and cold winter weather, my sweet tooth has been on a rampage! Guilty as charged.... I haven't been practicing my preaching very well I admit. In fact, right now I made myself sit down and write this article INSTEAD of making cookies. The ingredients are out on the counter right now! What is wrong with me?!

I'm simply not eating enough veggies these days. That's the problem. If I did, I wouldn't be so hungry and craving the things I shouldn't be eating (every stinking night!) Truth is, if you fill up first on fresh fruits and veggies, you won't want the other stuff. Plus, you'll have the added benefit of feeling great, staying healthy, and losing weight (if that's your goal).

Listed below are my top 4 vegetables I know I should be eating more of, more often (like 4 servings a day at least). How much are you getting? I had my Operation Lose It group this week track their fruit and vegetable intake, challenging them to consume at least 3 servings of fruit and 4 servings of vegetables a day. Even though they've cleaned up their eating quite a bit in the last few months, they were all surprised how deficient they were in both areas. They also noticed that when filling up on fruits and vegetables they weren't hungry for other high carb, high sugar, high sodium snacks. 

Some of these choices below aren't necessarily my first pick as far as taste goes. But, like the rest of you, I'm trying to improve and be open to incorporating new vegetables into my diet. Plus, these fantastic 4 have incredible health benefits. I think I'm going to go shopping and load up tonight!!

1.  Red Bell Peppers

Are an excellent source of vitamin C and A, two very powerful antioxidants that work together to neutralize free radicals. Free radicals are evil!! They can damage cell membranes and other body structures. With all the crap in the air, water, and processed food these days, it's vital to make sure you consume nutrients that destroy toxins that get trapped inside your body. Red peppers have a higher nutrient value than green peppers because they contain twice the vitamin C and nine times the amount of carotenoid (another antioxidant). Also, they contain lycopene, a potent cancer preventing nutrient. Bell peppers also have B vitamins, which fight off harmful substances such as homocysteine that lead to heart attack and stroke. 

2.  Kale

This veggie is packed full of the good stuff: calcium, lutein, iron, vitamin A, C, and K. Kale, a highly nutritious vegetable, contains powerful antioxidant and anti-inflammatory properties. Remember carotenoid? Heard of flavonoid? Kale has a high concentration of both these cancer preventing antioxidants. On top of that, it's a great source of indole-3-carbinol, a chemical which aids in DNA repair in cells, beta carotene, zeaxanthin, and calcium. Sign me up for Kale!

3.  Cauliflower

I must admit I'm usually not too jazzed about eating this one. To me cauliflower has been just a colorless, tasteless, boring, lackluster vegetable. That's until I discovered all its awesomeness. Once again, I've been schooled that you can't judge a book by its' cover.... 

Cauliflower models many of the important health promoting benefits of the other previous veggies. On top of containing valuable nutrients indole-3-carbinol and vitamin K, it is a great source of omega-3 fatty acids. Who knew? I didn't. These fatty acids, ALA and linolenic acid, work with vitamin K to regulate our body's inflammatory response. Been sick, stressed, sore lately? Go get yourself a crunchy cauli snacky!

4.  Asparagus

 

Now this one isn't particularly hard for me to eat. I love asparagus!! And there are so many ways to eat it! Grilled, steamed, creamed...shhh! OK, take out the creamed, for now. 

Asparagus is an excellent source of vitamin K, B vitamin folate, vitamin C and A. If you're with child or planning to be with child,  don't leave this one out because folate helps protect against neural tube defects in babies. Asparagus has also long been known for its' medicinal properties and contains inulin, which aids in the growth of healthy bacteria in the large intestine. This friendly bacteria is a great asset as it fights off "unfriendly" bacteria that often tries to find a home in our intestinal tract. Ew! Don't want that! 

Are You READY To Change?

What are your New Year's resolutions? Have you started? If not, what's holding you back? Or, what's pushing you forward? Recently, I've met with several prospective clients or gym members who've quit before they even started any of their goals. Seems like the cloud of doom and frustration is taking over, much like the freakishly annoying, debilitating, and toxic winter inversion currently plaguing my community. Still, roadblocks will always be there trying to stifle out any desire for progress. I believe though in order for change to happen, you gotta really want it. And if you're not there yet...it's ok.

We are all different. Obviously. Each at various levels and phases of "readiness." Sometimes it takes years to change, others a brief moment. Sometimes we take a path and never look back. Other times, it's two steps forward, one step back. Everyone has a different journey. For me, change often occurs after a small seed of desire is planted. After it grows stronger, I'm ready and willing to do whatever it takes to make things happen. Of course, some of my seeds haven't flourished much...

Perfect example. Almost everybody I know knows I LOVE Diet Coke. You've seen that billboard with a Coke bottle and next to it reads, "Open Happiness?" That is my sentiment exactly!!! haha! Now, I'm not an advocate for drinking Diet Coke or any soda for that matter. I realize it's a small vice of mine that I should at some point overcome. And even with all the evidence and research proclaiming its harmful effects and people giving me crap all the time for drinking it, I'm not ready to quit. And boy am I stubborn!! haha! I'm even sipping a 16 ouncer right now!! Shhh. don't tell! Yeah...I know. BUT, I'm not afraid to show my flaws. I'm human after all, though I do strive to improve myself even if ceasing or scaling back my diet coke consumption isn't on my to do list right now. I'm ok. Believe me. I got other stuff;) 

But, when you are ready to conquer your beast, don't let anyone or anything hold you back. Especially YOU! It's true. You are your own worst critic. Many of us self-sabotage regularly. Why do we do that? It's annoying!! I know it's been a challenge for me in the past. It doesn't have to be. Here's how.

Our words, our thoughts have a lot of influence over our actions. Truly. You're in the driver seat. You can make things happen if you really want them to. Sure, there will be obstacles along the way.  But, ultimately you decide what you're willing to do to get to where you want to go. So what are you telling yourself?

Do your thoughts sound like any of these?

1.  It's just too hard.
2.  It's not meant to be. If it was, it would be easier.
3.  I'm bored.
4.  I'm really uncomfortable.
5.  I feel exposed.
6.  What will others think of me?
7.  I'm tired.
8.  I gave it a go. Time to give up.
9.  I'm really not THAT bad.
10. It's really not THAT great to be THAT anyway.
11. I'll just start next week, next month, next year...
12. I'm just going to live a little.
13. I'm not hurting anyone.
14. I'm just not strong enough or good enough.

A few words from anonymous... "Ultimately what determines the outcome of a person's life? Small decisions, one at a time, each and every day. I can't decide what my tomorrow self will do, but I can decide what the me of today will decide. I can't decide for my yesterday self, because my yesterday self no longer exists. But today I will choose to be strong. "

Positive thoughts have so much more power than negative. You don't believe me? Try these simple phrases every day. Say them out loud. Write them down. Believe them. Push those doubts out of your mind. They are just useless, needless thoughts. Kick 'em to the curb!!

1. Life's too short not to go after what I really want.
2. I want to be my best self.
3. That which is hard makes me stronger.
4. This builds discipline.
5. I feel courageous and brave.
6. This time I'm going to finish
7. One day at a time.
8. Yesterday was yesterday, today is today.
9. I love me.
10. I like me.
11. I believe in me.
12. I don't need it. I want it.
13. I only live once. How do I want the story of my life to go?
14. If I fall, I will get back up.


A little comic relief...funny stuff!!

Meet Shokai! Her Success Story

I've had the pleasure of knowing and working with Shokai now for about two years. She is an amazing person who glows from the inside out. She exudes light and positivity, and you can't help but want to be around her. It baffles me that she was ever "self destructive," dark, and depressed, as she has described herself before. What a transformation! As you read her story I hope the biggest thing you'll learn from her experience is that she was able to lose the weight and keep it off when she learned to love and accept herself unconditionally. She did that BEFORE she lost the weight. One of the first questions I ask my weight loss clients is, "Will you be happy once you lose the [30] pounds?" "Uh.....I don't know. I hope." There is so much more to it. 

Years ago when I was in my 20's my therapist asked me, "Would you rather be fat and happy or skinny and miserable?" At that time I was struggling with bulimia and extremely obsessed with my weight. I remember thinking, duh, skinny and miserable! Seriously??! Did I really think that? Well, my friends I've come along way. Just like Shokai. And hopefully many of you. I've chosen rather to be Fit and Happy!!

With the New Year's Resolution season upon us, let's hit the iron while it's hot. I challenge you this year to be your own success story. Just like Shokai. Yes, this refining and polishing process is hard. But, find the will and strength knowing that so many people out there have conquered the weight loss beast. Learn from them. Get inspired. Get motivated. Get crackin!! 2013 is your year to turn the page and make those huge leaps forward.YOU CAN DO IT!!

My questions for Shokai:

    1. How long did you struggle with your weight before you were able to take it off for good?

I was tall and developed early so I was bigger than most of the other kids starting in 6^th grade. When I look at pictures I was quite thin but didn’t feel that way. I was active. On swim team and did gymnastics. I also started dancing in Jr. high and did it through high school. I was in a dance company in San Francisco my senior year. That was when my body image really took a dive. Being the biggest dancer was not fun. I was 5 foot 8 and only 135 lbs. And even though that was extremely thin for my height, I became bulimic. I remember my brother telling me once that I wasn’t fat. I was just “thick.” Uh…not helpful! When I went to college I put on a lot of weight. That is when I started my true battle with weight loss. In my 20’s and 30’s ,I “yo-yo-ed” between 145 and 180 lbs. I lost weight quickly after my first baby at age 27, but after the second one I just kept putting the weight back on. Finally, I was able to turn things around in my 40’s.
2. How many different diets did you try? Why did they fail?

I have done Weight Watchers several times and was quite successful while on the plan. I also tried Atkins, lost a bunch of weight, but hated it. (I don’t like meat that much.) Sometimes I would fast for a few days to “kick-start” things. I also tended to bounce from very healthy eating to emotion driven, compulsive eating. That was a great way to prove once again I was worthless. With this self-sabotage I was punishing myself for perceived character flaws. I think the “diets” ultimately failed because I was still unsettled, confused, and self-loathing. I was finally able to lose the weight for good when I started loving and accepting myself without limitations, without punishment.

3. What was the turning point for you?

About three years ago I was at my heaviest, 215ish. After another emotionally devastating summer vacation spent at the lake and the beach, I came home and joined a health club. I realized that I had no energy and was too ashamed of the way I looked to enjoy the time with my family. I wouldn’t get up and play on the beach with them for fear of jiggling around too much. I was not healthy or happy and I was brining everyone down. I also didn’t want my boys to have that as a role model for a mother, wife, or woman, an unhappy person just going through the motions. I decided I needed to make some changes. And I made those changes public to my family. We share a bathroom, so I put a spreadsheet with 12 months on it and a box for each day on the bathroom mirror. I wrote my weight in the first box and put in my weight each day after. I started taking group fitness classes at the gym and became more conscious of what I ate. I lost the first 40 pounds in 10 months, on my own!

After the first 40-pound lost, I reached a frustrating plateau and dropped out of the gym for a bit. After a couple months, I recommitted and started taking dance classes. One of which was a hip hop class taught by my trainer Melissa Garcia. I started training with her soon after. Melissa was fiercely committed to me as I explained my struggle with weight loss and my desire to get to my goal of 145. At the time I was 165+. Melissa created individualized weekly meal plans for me as well as workouts that would speed up fat loss as well as muscle strength. I was also taking Tamara’s Tamjams classes where she taught me to be more accepting, joyful, and peaceful about myself. 

After a couple months of working with Melissa, I lost 20 more pounds, 10 percent body fat, and 2 pants sizes. She also motivated me to run my first 5k!

4. What do you think held you back from reaching your goal the first few times?

I think it was all in my mind. I just put too much energy into negative thoughts, “what if I get to my idea weight and I’m not magically better?” What then? I needed to realize was that I should be good with myself BEFORE I could truly change my health and body. I had to really appreciate how the weight loss would affect my life. Being thin wouldn’t make me happy if I was the same self destructive, negative person I was when I was heavy. For me, I had to forgive and love myself NOW, so I could LET GO of the weight. Without dealing with those thoughts and emotions first I don’t think I would have been able to maintain the weight loss.

5. What motivates you to stay in shape now?

Well, first of all I feel soooo much better when I’m living a healthy life. I can go to the lake and have a great time because I feel confident with how I look and I have the energy to run, swim, and play with my family. My family looks up to me. Because I eat healthy and workout, they want to as well. I’m also motivated to stay in shape, because I’m tired of “restarting.” I’m finding the older I get the harder it is to get back in shape once I stop.

Plus, if I do get sidetracked a bit I know Melissa will be there to push me. This past October I participated in her Operation Lose It Fat Loss Challenge. Work was very stressful and taking over my life. I was starting to put on weight again and neglecting my health. “OLI” was the perfect program to keep me on track. Having Melissa’s unwavering support with her perfect mix of knowing when to be tough and push and when to listen and support helped me tremendously. I think one of the most successful aspects of the program for me was training with all the other participants. Working out with “the girls” was a huge motivating factor. They kept me honest and accountable. I also learned so much from them…their struggles, ideas, tips, and stories. We also celebrated our successes together and helped each other when things were tough. As a result of Operation Lose It, I lost 10 pounds of body fat, gained muscle, and increased my metabolism. Melissa made sure I was losing fat, not muscle, so the weight would stay off for good. I’m 44 years old and am in the best shape in my life!!

Me and my hip hop Halloween crew!!

Shokai and me far left

6 DON'TS Keeping You From Losing Weight

 

Merry Christmas all my "Bits and Bites" friends!! I hope you've enjoyed a lovely, joyful day. You deserve it! Tis the season to be merry, enjoying family, good friends, good food, and fun!! I've had a wonderful Christmas myself here in California with my Auntie and family. And yes, I've indulged a bit on some tasty treats:) But, tomorrow I'm back ON!!

So I had to have some reason to show off my chubby little baby buddha. Haha! Looking at this picture I can hardly stand it! He's soooo chewy! This was my son at 6 months. Asher is now 9 years old and resembles nothing like the picture above. I call him my "little bag of bones." I DO miss my little chunky baby, but am grateful that my son is now a happy, healthy, active little boy.

Still, I know my boy, as I've experienced myself along with many of you, will at some point in his life desire to lose weight (whether for health reasons or simply to fit into a smaller pair of jeans). Hopefully he and my daughter will retain and implement the healthy habits I've taught them. 

And if there is a time weight loss measures are needed, these would be the 6 DON'TS I'd tell them to DO. 

These 6 common DON'TS, if carried out over a prolonged period of time, can make you fat, if not sabotage your weight loss goals. For the New Year, I challenge you to cross at least one DON'T off this list. One small step forward my friends...

1.      Don't eat breakfast. You may think you're saving calories by skipping breakfast, but what you're really doing is turning on your "fat storing" button. When your body thinks it's been starved it will go into what's called "fight or flight" and hold onto fat, further slowing down your metabolism. Remember, just like a car needs gas to keep its engine running, your body needs fuel to run and function optimally.

2.      Don't get enough sleep. Research shows that individuals who get less than 6 hours of sleep a night increase in body mass and body fat versus those who get 7 to 8 hours a night. Also, a lack of sleep can add to stress, which further promotes weight gain.

3.      Don't eat enough vegetables. Most vegetables are rich in insoluble fiber, which helps digestion and pushing food through the digestive tract. High fiber foods, like veggies, require more time to chew, making your meal last longer and making you feel full longer. Most people don't get the recommended 3 to 5 servings a day. Just think the difference you can make when YOU do!

4.      Don't drink enough water. A recent study shows that "dieters who drank two cups of water before each meal lost 5 more pounds than a group of dieters who didn't increase their water intake. A year later,  the water drinkers had also kept more of the weight off."

5.      Don't eat enough. Food deprivation is a primary component in weight loss prevention and/or weight gain. Some people believe that if they severely restrict calories they will lose weight faster.  Not true. Starvation tactics do the opposite, stalling weight loss and even signaling fat storage. This is a big problem for many of my clients who don't eat enough. I can often tell they are "food deprivers" by this common side effect: an extra layer of belly fat around the midsection. Once I increase calorie intake (with clean and balanced meal plans) they usually start losing weight.

6.      Don't keep a food journal. When was the last time you tracked what you ate? You might be surprised to find that you actually eat more than you think. Meals aside, that handful of chocolate chips and nuts, 2 crackers, a spoonful of cheddar cheese, 5 strawberries, a piece of bread, and 10 peanut M&M's really add up! Journaling is a great way to hold yourself accountable. I have found that my clients who keep a journal versus those who don't have better results.