HIIT IT - and make it count

What is HIIT?  It is high intensity interval training.  Advantages of interval training (are)is that it utilizes the body's two energy producing  systems: the aerobic and the anaerobic.  The aerobic system is the one that allows you to walk or run several miles and uses oxygen to convert carbs into energy. The anaerobic system draws energy from carbs stored in the muscles for short burst of activity such as sprinting, jumping or lifting heavy objects.  This system does not require oxygen and does not provide enough energy for more than the brief activity.

High Intensity Interval Training involves short intervals of high intensity work. The intervals require you to work at 90% of yourmaximum heart rate followed by a rest interval.  The intervals are termed work:rest.  If you are beginning this type of training, you may want to start with 30:60.  This means 30 seconds of work followed by 60 seconds of rest.  As your cardiovascular system becomes stronger and can handle more capacity, you will increase to 30:30 and eventually 60:30.

You can also use a less specific method knows as Fartlek  or speed play.  To use this method, you pick a land mark like a tree or a park bench and walk or run as fast as you can to that point, then walk at an easy pace to recover.

High Intensity Interval Training (HIIT) will get you fit and save time.  In the 1994 study published in the journal Metabolism, researchers had one group follow a 15-week HIIT program and another perform only steady-state cardio for 20 weeks.  The data revealed the steady-state group burned 15,000 more calories, but the HIIT group lost significantly more body fat.  A more recent study conducted at the University of New South Wales (Australia) reported that a group of women who took part in a 20-minute HIIT program of eight-second sprints followed by 12 seconds of rest lost six times more body fat than a group that performed steady-state cardio for 40 minutes at 60% Maximum heart rate.  The increase in the intensity boosts your metabolism and keeps it higher longer after your workout.  This is known as EPOC, or the after burn.

So why not cut your cardio session in half and get more benefit?  Seems like a no brainer to me!

 

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What you should be doing today to get ready for summer!

Summer is here!  It is time for you to hit the weights or do body weight resistance training as well as  clean up your eating!

Lifting weight will help build lean muscle to fuel your metabolism.  It takes more calories to maintain muscle weight than fat.  This is the first step at getting the fat reduced.  You should be strength training at  3 times a week.

Next step is to add more fruit and vegetables to your diet.  You should have a vegetable at each meal.  Vegetables also make the best snacks because the water dense and low in calories.

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What are you doing to get ready for sleeveless season?

Many people believe the best way to get ready for sleeveless is to do bicep curls, triceps exercises, shoulder exercises.  These are all very effective exercises to get your arms buff, but do not discount compound movements that work more than muscle group.  By working larger groups, you are getting more load on each muscle and core benefits as well!

Think planks - stabilizing your body while holding plank in push up position will sculpt shoulders and work the core as well.

Pushups - push ups work the shoulder, biceps, triceps, chest and back while also working the core.  Remember to brace your abs and squeeze your butt!  Make it harder by lifting one leg off the ground!

Tricep Dips - these work the triceps but also the shoulders and supporting muscles - getting more load and quick results.

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Free Weights or Machines?

Ever wonder why you can lift more weight using a machine than with a dumbbell?  Free weights force you to recruit more muscle fibers to help stabilize the muscle that is doing the lifting.  Machines provide stability for you.  A recent study done by Scott Lyons, PHD associate professor of exercise science at Western Kentucky University in Bowling Green stated that exercisers were able to lift about 25 percent more weight when using machines vs dumbbells.

Using free weights activates more core muscles as well other muscles to stabilize the body.  Standing offers even more muscle recruitment.  We don't go to the gym to sit!  Get up and crank it with free weights!!!!

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Health Magazine's top 10 healthiest fast-food breakfasts

Health asked a team of experts to choose and rank what they thought represented the best mix of complex carbohydrates, protein, and healthy fats in fast food breakfasts.  Here they are in order:

1 - spinach florentine breakfast wrap (Cosi)

2 - Protein Artisan Snack Plate ( Starbucks)

3 - Berry Topper Ideal Meal (Jamba Juice)

4 - Apple cinnamon Oatmeal (AuBonPain)

5 - Scambled egg whites, chicken sausage, and fruit (Denny's)

6 - Fruit & Maple Oatmeal (McDonald's)

7 - Simple & Fit veggie Omelette (IHOP)

8 - Western Egg White & Cheese Muffin Melt (Subway)

9 - Egg White Turkey Sausage Wake up Wrap (Dunkin' Donuts)

10 -  Breakfast Power Sandwich (Panera Bread)

I thought the breakfast power sandwich would have ranked higher.

More information click here.

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You should be eating at least 5 times a day!

Increase the number of meals consumed per day - On average, you should be eating some form of protein and vegetable combination that's low in fat and high in fiber every 2 -3 hours of the day. Doing so will give you an almost unfair advantage over those who only eat the normal 3 meals (or less) each day.

I recommend five meals a day, breakfast, snack, lunch, snack, dinner.  Also, make sure you are drinking plenty of water and avoiding diet sodas.

To your health!

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Exercise is Medicine!

Fitness Tip: According to fitness experts - exercising female diabetics had a 33 percent lower chance to develop cardiovascular disease after eight years than those who didn't workout. Stroke could be reduced by 50 percent with a moderate, five-day exercise program.

What better reason to exercise!  Take charge of your health today!

 

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Work Out Smarter, Not Longer!

Work Out Smarter, Not Longer!

Along with teaching good eating habits, AllyFitness is all about efficiency. Our programs are all about teaching you how to get the most from your workout in two ways.  First, you don’t have to spend endless hours in a gym to reach your fitness goals (we all have lives to live, right?).  Studies show shorter, more intense workouts can maximize your results even better.  Second, these programs train your body to keep burning calories at a higher rate long after your workout is over. The way these two goals are met is through metabolic training.

What is Metabolic Training?
Metabolic training is a way of working out that increases the excess post-exercise oxygen consumption (EPOC) - a.k.a. the after-burn!  After-burn elevates the metabolism after exercise.  New studies indicate you can keep the after-burn effect going up to 24 to 48 hours after high intensity training.   The research basically states high intensity resistance training (85% of maximum effort) increases EPOC significantly when compared to low intensity training.  What does this mean for you?  If you perform circuit weight training using a weight that challenges you at a high intensity, you will increase the EPOC and burn more FAT– which is what we want!  Preserve the muscle, burn the fat!  Working at higher intensity levels also reduces the workout time.LADIES – do not be afraid to lift heavy weight.  You need to work out with weights that challenge you.

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Keep it Straight!

Fitness Tip: Keep it Straight - The Stairmaster, treadmill and stationary bikes are excellent pieces of cardio equipment but there is a right way and a wrong way!  Slouching over the display panel or supporting your body weight on the rails limits the muscle usage and increases risk of injury. Standing upright and using the rails for balance only uses your core body muscles for balance and support. Get more out of your cardio workout... stand up!

Exercise of the day: Ball Forward Bend - The Ball Forward Bend is a great stretch movement with your exercise ball that works your hamstrings and also your lower back region.  Hold the ball in front of you with soft elbows.  Hinge at the hip and touch the ball to the floor.  Return to start.  Repeat 10 to 12 times.

 

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Food Safety

Who is responsible for food safety oversight in the United States?  There are many agencies involved, but the job is mostly split among three:  the U. S. Department of Agriculture (USDA) regulates meat products; the Food and Drug Administration (FDA) oversees produce and seafood; and the Centers for Disease Control and Prevention (CDCP) monitors and controls outbreaks of food-borne illnesses.

RISK AT HOME – Last year a study found that 83% of fresh, whole broiler chickens purchased throughout the U.S. were contaminated with Campylobacter or Salmonella.  This is up significantly from 49% in 2003.  It did not matter if the chickens were organic or not.

Despite numerous recent domestic-produce contamination “outbreaks,” the industry is still mostly unregulated.  In the wake of 14 outbreaks linked to lettuce and tomatoes in 2004, the FDA sent letters to firms that grow, pack or ship these implicated products and asked them to “review their current operations.”  However, the FDA lacks the authority to mandate changes.

MOST COMMONLY CONTAMINATED FOODS – During the study period from 1990 – 2004, the number of people infected by different foods are as follows:

Greens-based salad                 7,555
Turkey                                     5,832
Chicken                                    3,979
Ground beef                            3,425
Shellfish                                   3,399
Berries                                     3,330
Tomatoes                                2,852

HOW TO KEEP YOUR FOOD SAFE – Here are few ways to safeguard against food-borne contamination:
·        Check produce for bruises, as these can be a sign of a brewing infection.
·        Look for a “sell by date” for breads and baked goods, a “use by date” on packaged foods and an “expiration date” on yeast and baking powder.
·        Look for a “pack date” on canned goods.  Canned foods are good for a year after the pack date, whereas frozen foods are best used within a few months of the pack date.
·        Ensure packaged goods are not torn and cans are not cracked or bulging.
·        Keep fish and poultry apart from other foods by wrapping in plastic and placing in separate bags.
·        Make sure all perishable items are refrigerated within 2 hours of purchase.

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What Causes Muscle Soreness?

DOMS (delayed onset muscle soreness) describes the muscle pain, muscle soreness or muscle stiffness that occurs in the day or two after exercise. This muscle soreness is most frequently felt when you begin a new exercise program, change your exercise routine, or significantly increase the duration or intensity of your exercise routine.
Delayed onset muscle soreness is a normal response to exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and grow.

The delayed muscle soreness of DOMS is generally at its worst within the first 2 days following a new, intense activity and slowly subsides over the next few days.

What Causes Muscle Soreness After Exercise?
Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of soreness depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions cause the most soreness.

Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness and cause temporary weight gain.

Active recovery is a great way to treat DOMS an speed up recovery. Active recovery includes walking, hiking, biking, or other activities. Be sure to do these activities at easy to moderate levels when treating DOMS. Easy to moderate activity will help blood flow to the areas of soreness which helps the soreness subside. Drinking plenty of water is also recommended.

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Make Healthy Choices When Eating Out

It is the time of year when everyone is really busy.  That usually means eating on the go.  Eating on the go and eating out do not need to sabotage your resolve to eat healthy. Tips I have for eating right on the go - remember it is all about clean, whole foods.

Always have snacks on hand that you can take with you in your car or wherever you need to go.  Fresh fruit, nuts, low fat string cheese and yogurt are great options.

When eating out try the following:

• Ask for water, unsweetened tea, or other drinks without added sugars.

• Always ask for whole wheat brad for sandwiches.

• Start a restaurant meal with a salad packed with veggies to help ward of hunger.

• Ask for salad dressing to be served on the side and don't use it all - low fat - not fat free.

•Choose main dishes that include vegetables such as stir fries, kabobs, or pasta.

• Order steamed, grilled or broiled dishes.

• Choose a small or medium portion.

• Order from the menu instead of visiting the buffet.

• If main dishes are more than you want, order an appetizer or side dish instead of an entree.

Try these over the next several weeks or when you are on the run. Remember it is all about choices - make the right ones!

Yours in health!

Ally

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Get your Cave Man Groove ON!

I have been reading the book by Steven G. Aldana, PHD - called Stop Go - Grocery Guide. These concepts are very interesting. Basically, the premise is that we are still very much cavemen! At least our bodies think so. The world has changed rapidly, but our bodies are still the same as early humans. Our ancestors lived off the land. They were hunters and gatherers. Wild game, gathered fruits and nuts were the mainstay of the human diet. Our stomachs are designed to digest natural, whole foods. Cavemen did not eat Hostess Twinkies or Diet Dr. Pepper.

Most foods in the stores today are modern foods and did not exist 100 years ago. Modern food is abundant but not compatible with our bodies. Cheese, butter, sugar, refined flours were not around until recent years and bodies are not adapting these foods.  Along with these foods, the rates of type II diabetes, heart disease and obesity have risen. "Most chronic diseases that afflict the industrial world are caused by a diet and lifestyle that is inconsistent with the ancient bodies we inherited from our ancestors." Steven G Aldana.

The best science available calls the most unhealthy diet "The Western diet". People on a Westernized diet - like America - eat a lot of red meat, processed meats, refined flour, butter, high fat dairy products, with few fruits and fewer vegetables.  The dietary pattern that associated with good health is called the "Prudent diet". This includes mostly whole grains, plant oils, vegetables, fruits and legumes.

So - what does this mean for us? We should eat like a cave man or cave woman! Eat whole foods - foods close to their natural form. Produce is a whole food. Oats are good option. Avoid the processed foods. Processed food undergoes many changes before it ends up on your plate or even in your shopping buggy!

Don't be fooled by nutrition labeling. Many of the "healthy" stamps on foods have been created by the food manufacturers to better market their products. Pepsico started their own label called Smart Spot. General Mills, Kellogg and Draft have another one called Smart Choices. These are not always healthy options, so be sure to read the labels for ingredients and avoid products with hydrogenated oils of any kind.

The Stop and Go Grocery Guide is a great resource and codes many of the products in the store as green light or red light.
Rules to live by from this book - I LOVE THESE!!!
1 - Don't eat anything your great grandmother wouldn’t recognize as food. (this includes gogurt!)
2 - Avoid products containing ingredients that are a) unfamiliar, b) unpronounceable, c) more than five in number, or d) high-fructose corn syrup.
3. Avoid food products that make health claims.
4 - Shop the peripheries of the supermarket and stay out of the middle. All of the whole and fresh food is on the perimeter.
5 - Get out of the supermarket whenever possible - get to the farmers market.
Embrace your inner caveman!!

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Build Muscle - Burn Fat

My philosophy for getting fit - we want to be fit, healthy and happy, not live at the gym or be gym rats.  So……..how do you do that?

Metabolism is the sum of all chemical processes that take place in the human body to sustain life. Though metabolic rate is largely determined by genetics, there are various ways to increase metabolic rate (the speed of your metabolism) through exercise, nutrition, and supplementation.

Old school philosophy- Performing daily body part workouts – or upper / lower body splits.  If you are a body builder or competitor, this is what you do.   The rest of us, not so much.  The reality is that training your whole body more frequently will result in bigger strength and muscle gain, greater fat loss, and more metabolic boosts than training each muscle group once per week– and the science supports this.  Plus it is much more time efficient!  My clients are busy and have busy lives.  I design programs that work and allow you to still have time for your families, hobbies, etc.

It’s important to understand the more muscle you have the greater your resting metabolic rate (RMR). Your RMR is the total number of calories you burn every day regardless of activity and adding several pounds of lean muscle mass will result in an additional daily calorie burn of up to several hundred extra calories per day. This translates into a fat-smashing snowball effect over the course of weeks, months, and years.

Work out smarter - not longer!

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Getting your mind right

I would like to talk today about getting your mind right.  Whenever we are trying something new or trying to create a new habit, like exercising consistently, eating right, or just being the best person we want to be, it is important to focus your energy and thoughts on the positive.  Change is hard - and that is a proven fact.  It is easy to rationalize why you "can't" do something.  You don't have time, you are too busy, the kids have to be here or there, your work is crazy, etc.  The excuses are endless.

Try focusing on the positive and not the negative.  What can you do to make it happen?  What are the benefits?  What part of your day can you take control of to make something happen that will improve your life, your health, and the lives and health of those around you?  If you can't take care of yourself, who can you take care of?

I had the opportunity to listen to Dale Thomas Smith the other day at the Donelson - Hermitage Chamber, Women in Business luncheon.  She said something that I believe we all need to HEAR and PRACTICE.  Recognize the problem or issue, then spend your time and energy on the solution.

Here is your action plan:

1  Make a list of the reasons why you have not been able implement a positive change in your life (that you have been wanting to implement).  Take only about 5 minutes focusing on this problem.

2  Spend at least 30 minutes coming up with solutions to that problem.  Make one change at a time and make it happen consistently.

Create momentum and then before you know it, positive changes will be happening all around you!

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Stop Weighing - Please

Yesterday, a dear friend called.  She and a friend have been on weight watchers and trying to lose pounds.  She was upset because she believed the results she had achieved were disappointing.  She told me she had lost only 10 pounds in five weeks.  I expressed praise and joy!  I said to her "that is exactly what you should be losing if you intend to keep the weight off.  That is the goal, is it not?"  She agreed that long term success was the goal

I then asked if she had been exercising and she informed me that she had been riding her bike and working out with a circuit training video.  I again praised her and told he that she is probably putting on some muscle - which is good-  but that could be skewing her perception of her results.  I explained that muscle takes up about 20% less space than fat and weighs more.  It keeps your metabolism high and is the magic bullet for getting lean.

I then asked her to go into her closet and find a pair of pants that were a size smaller than she currently was wearing.  She had to look for a while and called me back and said "I found of pair of pants that are old and a size smaller.  I put them on and they fit perfectly!  I am PUMPED!"

I then recommended she find another pair of pants- another smaller size -  to measure her success by, and not weight because it was only discouraging her.

Here's to throwing out the scale and using your skinny jeans as a guide.  That is our goal isn't it?  To be smaller?  Who cares about a number on a machine?

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Lets add life to our years!

I would like start today's blog with a quote that caught my attention "We spend more, but have less; we buy more, but enjoy it less.  We have bigger houses and smaller families; more conveniences, but less time, we have more degrees, but less sense; more knowledge, but less judgment; more experts, but more problems; more medicine, but less wellness.  We've added years to life, not life to years."  Jason Day

I believe it is time to focus on adding life to our years.  How do we do that?  By slowing down and enjoying the present.  Count our blessings every day, every hour, every minute.   Let's begin by focusing on why staying fit is important.  It is important so we feel our best and give our best to those we love.  If we do not put time aside to take care of ourselves now, we will be forced to later.  It is time to take control of our health and our future.  Let's begin by getting active - if you are already active, kick it up a notch.  If you are  not active, then move for 30 minutes a day.  You will be amazed at how much better your will feel.

Jack Lalanne said, exercise is king, nutrition is queen.  Together, you have a kingdom.  We will miss you Jack!

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Blast the Fat Friday!

Fat loss is a process that takes time, patience, persistence and effort.  That being said, it doesn't mean you have to spend hours in the gym doing cardio.  Remember high intensity workouts will get you faster results!

Try this for a great total body fat blaster!

TRX row or lat pull down
Stability ball push up (legs on ball or hands on ball)
Dumbbell squat with overhead press
Stability ball hamstring curls
Floor Push ups (any version that works for you)
one leg squats
standing mountain climbers
10-12 reps each exercise - repeat circuit 1 to 2 times

1 minute water break

4 min. Tabata HIIT circuit
Skaters (lateral leaps) 20 sec. work 10 sec. rest
squat jumps - 20 sec. work 10 sec. rest
Burpees with med ball or BOSU 20 sec. work 10 sec. rest
Jump rope or step ups 20 sec. work 10 sec. rest
Plyo jacks 20 sec. work 10 sec. rest
Jumping jacks 20 sec. work 10 sec. rest
Skaters (lateral leaps) 20 sec. work 10 sec. rest
Step ups 20 sec. work 10 sec. rest

Finish this up with stretching and a plank!  Eat a healthy post workout meal and feel good that you have gotten this done for the day!

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Pump the Iron - strengthen your bones!

I subscribe to many magazines - just so I know what information is out there.  This month, I am loving it!  In Self magazine, Brooklyn Decker talks about how important it is to strength train and to get rid of the scale!  I have been telling my clients this for years!  In the USA Sunday paper, Jane Fonda was singing the same tune.  Both articles mentioned the importance of strength training in prevention of osteoporosis.

In the Muscle and Fitness - HERS - the same thing AND that long sessions of cardio are not going to get you to your goals.  Strength training and short, intense cardio sessions are the way to change your body.

Pump some IRON and get fit!  Have a great day!

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Snow Day in Middle TN AGAIN!

Well, here we are again in the Nashville area with schools closed and the routines upset! Don't let this keep you from your workout.  If you are home with the kids and can't do your regular routine, change it up and make it fun.  Get out and have a snow ball fight or hike in the snow with the kids and dogs.  Play chase, run and jump!  Have fun and get moving and enjoy this beautiful sunny snowy day!

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