CoachMeFit Blog

I am angry, angry at sugar! 

Due to an injury, I have been very limited in my workouts for about 11 weeks now.  Being a trainer, I know that when something like this happens, it is imperative that my diet be as flawless as possible (which is extremely hard for a girl who loves to eat).  This is where my hatred of sugar comes into play.

I dislike yogurt, but I thought I would give it another shot (for about the 50th time).  I found a few flavors that looked like they may taste ok.  First one was great.  Second one was great as well.  I started thinking something must be wrong with this yogurt if I actually like it.  For some reason, I didn’t bother to turn this little yummy of cup of goodness around to view the nutrition facts, which I typically do before I purchase any food.  It’s low fat = great. It’s low calorie = great.  Then I see it and mid bite I throw the half eaten yogurt in the trash.  Out of the 25 grams of Carbohydrates 22 grams of them are SUGAR!  WHAT?!?!  I could not believe it.  Well, actually, I could have believed it if I would have been thinking straight.  I blame it on the lack of exercise  

This led me to start thinking about all my clients who are struggling with their diet and weight loss.  Low fat and low calorie does not mean the product is good for you.  I found a great article that explains what sugar does in the body and why it causes people to gain weight. 

“Isn’t she sweet?” “Rose are Red, Violets are Blue, Sugar is sweet and so are You.” “Visions of sugar plums danced in their head.” “Come on over here, Sugar.” It is everywhere. Sugar, which used to be a rare treat, is in almost every home today. It has woven its way into the fabric of our society. Grandma’s cookies, birthday cakes, Christmas candy, Valentine’s chocolates, the pies and pastries at every celebration feast. Sugar is everywhere.

So, if it is that prominent it can’t be that bad can it? Well, look at the rise in popularity, and availability, of sugar and you will see a similar rise in obesity rates. The research is still out on the different types of naturally occurring sugars and all of the sugar alcohols and artificial sweeteners, so we will focus on refined sugar. This includes white, cane sugar and brown sugar.

First, let’s take a look at what sugar does. Glucose is used by the body for energy. The muscles and organs use it to supply the energy they need to perform their regular functions. In order for the glucose to get to the cells that need it there needs to be a transporter. This is where insulin comes in. It transports the glucose to the cells with the open receptors. Once all receptor sites in the brain, other organs, and muscles are closed the insulin then takes the glucose to storage sites (fat stores.) Most foods can be broken down into glucose for energy but it takes time through the digestive process.

Refined sugar is rapidly converted to glucose in the body. That is why you get a buzz or sugar “high” right after you eat sugar. The problem is that because there is so much sugar in the system after a sugary snack the body cannot utilize all of the glucose so the body releases more insulin to rapidly get the glucose out of the system. The easiest way for the body to do that is to shuffle the excess into fat stores quickly. Then you crash. The body now wants the extra energy, but the energy has been stored away so your energy levels drop to the floor.

So, as you can see the influx of sugar causes the body to quickly take all of the excess energy flowing through the blood stream and put it in fat stores. Not a positive situation for a dieter. Since they are trying to lose fat, not gain it.

So, it’s easy then, just don’t add sugar to my foods and drinks, right? That is only a small piece of it. While this will help, it is not the complete solution. Sugar is hidden in many of our foods. One place people are surprised to find so much sugar is in the low-fat and no-fat foods. To make up for the taste lost by eliminating the fat, food manufacturers dump in extra sugar. A fat free cake may have almost twice as much sugar as the regular alternative. Drinks are another area of concern. Look at soft drinks, they are almost completely sugar, with almost 65 grams of sugar in a bottle.

Sugar can quickly sabotage fat loss efforts, but it may not be as simple as throwing out the sugar bowl. Reading labels is important. Food companies seldom list “sugar” in the ingredients. It will usually be sucrose, dextrose, or some other “-ose” item. Looking at the nutrient breakdown will be a good indicator. Under carbohydrates, companies now have to show sugar and fiber content. If a food has 15 grams of carbohydrates per serving and 12 of those are sugar you might want to find another choice. Don’t let these little white granules destroy your diet. Read labels carefully, avoid extra sugar, and eat a mix of nutrients during your meals for a more even blood sugar level.

article By Jennifer Olsen

My advice: READ LABELS…..always!!

Kelly Kalbfleisch, NPTI Certified Personal Trainer

Manager of CoachMeFit Ann Arbor

What do you eat for breakfast and lunch?  Are you eating on the fly or feel you have no time for lunch?  I’m a firm believer, and I do this myself, in preparing meals for breakfast and lunch on one particular day during the week.  This way, I have everything in the fridge ready for me to grab to take to work.  I’ve fallen victim to the “I didn’t have time to eat” or “I have to eat whatever is fast” excuses.  I am now prepared and even if I only have 10 minutes to eat, I have healthy food instead of take-out.  I found this article that has really good tips to help you get focused and prepared.

“You wouldn’t start your day, go on vacation, or show up to a job interview without a plan, right? So think of meal prep and packing your cooler as your plan for a healthy body.  Your biggest obstacle is going to be managing your time so that getting fit and healthy doesn’t compete with the rest of your commitments.  Prioritizing and planning ahead will actually make life easier and help facilitate your success in the long term.  While it may seem trivial and even stressful at times, preparedness is one of the most important elements of a healthy lifestyle.  Having everything packed and ready to go will be less stressful than leaving your meal choices up to chance and heading to whatever take-out joint is nearby at mealtime.

Try these tips:

1.       Schedule some prep time: A lot of people (including myself) use Sundays as our shop and prep day.  Pick a day when you have a few free hours to buy and prepare your food for the week.

2.       Pack Cook-Free Snacks: Toss these items into your bag for effortless re energizing:

Raw almonds

Protein Powder

Low-fat String Cheese

Chopped Veggies

Fruit

Ezekiel Bread

Hummus

3.       Get yourself a cooler: Invest in a good, manageable-sized cooler (12-can size or larger) for storing your meals and snacks.  Pack it the night before and store in the fridge so you can grab it and go.

4.       Don’t forget your Gym Bag: Being prepared doesn’t stop with meals.  Pack your gym clothes and sneakers the night before, not as you’re flying out the door.”

-Oxygen Magazine

Engrave this word into your brain:  PREPARE

If you need more tips on what foods to prepare and/or pack, ask your trainer!

Fall is fast approaching.  If you’ve had a little too much enjoyment in terms of BBQ and beverages this summer you may need a kick start for the fall.  Here are a few tips to get you back on track.  Set some goals and burn some of that unwanted and unhealthy fat!!

Not literally, of course, but by using a pedometer and recording how many steps you take each day. According to The Cooper Institute for Aerobic Research, 10,000 steps a day will get you started on the path to fat loss and cardiovascular health. Some good ways to add to your count? Take the stairs; ditch the email and walk over to the person sitting down the hall instead; or walk with a buddy at lunch.

You’ve heard it before and we’ll say it again: plan to eat six small meals throughout your day to control your caloric intake. You’ll give your body more fuel to tackle those 10,000 steps!

Ok, cut out on the late night talk-show circuit tonight and hit the sack! Studies reveal that two hormones are responsible for your need to feed: ghrelin and leptin. Ghrelin tells your body it’s hungry, while leptin tells your body it’s full. When you don’t sleep, ghrelin thrives and so will your appetite, so tonight be sure to get your vitamin “zzzz.”

The healthier your muscles are the more they will aid in your showdown against fat. Weight training boosts your metabolism and that, in turn, will melt fat and keep your body incinerating all day.

This twosome helps cut cravings by keeping you satisfied longer by breaking down food at a slower rate in your body. Before the day is through, whip up a protein shake, steam some leafy green veggies or pack dried fruit for your afternoon snack. Whatever it is, just make a point of doing it!

 Article from Oxygenmag.com

When it comes to leading a healthy lifestyle, information is power.  The more in tune one is with their body, the better he or she can fine-tune their routine to optimize their health.  One great way to stay in touch with your body is to keep a food log to track the amount of calories you intake every day.  If you know how much you are taking in, you can adjust your intake or your fitness routine to meet your fitness goals.

The web offers many great solutions for easy calorie tracking and one particularly good option is Livestrong.com’s MyPlate feature.  Creating a basic account is free, and once you are signed up, tracking calories is easy using their comprehensive database of common food items with all of the nutritional information already entered.  MyPlate also offers a long list of activities so that you can closely track the calories you burn compared to your intake.

Of course, what would a calorie-tracking tool be if it were not easily portable?  Luckily, Livestrong offers a $2.99 mobile app that syncs to your account so you can keep your log up-to-date on the go.

The Livestrong solution is just one of many excellent tools available to keep good records of your food intake and daily activities in order to develop a broader picture of your real health and fitness level.

Most people at some point or another have found themselves lacking the motivation to follow through on a fitness routine by themselves.  If you find yourself losing focus on a solo fitness regimen, a great option is to work with a personal trainer.  This article from LiveStrong.com highlights the numerous potential benefits of working out with a personal trainer.

Personal Training 101

Find the Right Fit and Create Your Own Finish Line

By DeborahB

A good personal trainer can help you get slimmer and stronger just as quickly as a bad one can lighten your wallet and leave you limping along the side of the road. A well-trained fitness coach will know how to guide your strength and conditioning goals while keeping you off the injured reserve list.

Credentials First, Please

Check for credentials. Anyone can call himself a personal trainer; however, educational programs are available for trainers, each requiring varying coursework, workshops, testing and costs. Investing time and money in professional credentials is, if nothing else, an indication that the personal trainer is serious about his career.

Employment for fitness workers is expected to increase much faster than the average for all occupations, according to the U.S. Bureau of Labor Statistics. To set standards for this growth and protect customers, the National Commission for Certifying Agencies (NCCA) accredits certification programs in the fitness industry. Check that your personal trainer has a certification from an organization accredited by the NCCA; it’s considered highly desirable.

Once you determine your prospective trainer’s credentials, think about how her education might help you achieve your goals. Do you want to lose 10 lbs. by swimsuit season, run a 10K, or simply feel better on a daily basis and improve longevity? Celebrity trainer Jamie Milnes said, “People come to me for three main reasons: to look better, to improve their health and to perform better.” Milnes has trained a host of celebrities, including Harrison Ford, Natasha Bedingfield and Cindy Crawford. He believes it’s easier to stay motivated when your long-term goals are related to health, as opposed to aesthetics.

Ask about your trainer’s current clientele. If you’re a 45-year-old woman, but your trainer usually works with 20-something gym rats, it might not be a match made in bodybuilding heaven. Ideally, you want a trainer who relates to your particular fitness level. If you have injuries or chronic health problems, that’s even more important. As Milnes explained, “Anyone can go out and beat you up. A good trainer knows how to make adjustments based on your age, health and any special health conditions.”

All About Qualities

Is your trainer the strong, silent type or a no-holds-barred drill sergeant? A trainer’s means of motivating is a significant consideration. Certain styles will keep you pumped up, while others will give you a headache. The only way to know for sure is to go through an actual training session. Many trainers will give you the first session free. Just ask.

Observe your trainer candidate in his natural habitat: the gym. Does your trainer surround himself with a quality entourage? Ideally, your trainer’s inner circle should be composed — in part — of medical professionals. Good trainers have longstanding relationships with competent professionals who know sports medicine, physical therapy and nutrition.

More doctors are prescribing fitness as the best medicine and are actively seeking out trainers as referral partners. Your family doctor might have a great trainer in mind for you.

Don’t overlook likeability. You’re going to be sweating it out with your trainer at least twice a week in most cases. You’ll need to share personal information about your health and wellness. At the very least, you should enjoy this person’s company.

Reaching Results

A standardized fitness assessment from the Mayo Clinic based on a program designed by the President’s Council on Physical Fitness and Sports looks at four key areas: aerobic fitness, muscular fitness, flexibility and body composition. Keep these in mind when you communicate your goals. Your trainer should start with an overall assessment of your health, including a body-fat analysis. Talk candidly with your trainer about what you hope to accomplish, and be ready to accept frank feedback. “If you commit to at least two days a week, you’ll see results in the first month,” said Jennifer Kenny, a Denver-based personal trainer. Then, be patient. Super bodies don’t evolve overnight, even for the camera-ready Hollywood types.

“One of the biggest reasons people drop out from a training program is the unrealistic expectation that weight training is a silver bullet,” said Kenny. You should look at it as one component in an overall plan for good health. Eating right, other forms of exercise and overall balance should also be part of the mix. “You can’t expect to hit the gym a couple of times a week, eat whatever you want and still meet your goals,” Kenny said. Sporadic exercise of any kind seldom yields results.

A good trainer will continually mix up your routine and come up with new and creative ways to help you stay motivated. Don’t be shy about suggesting something you’d like to try.

Remember, throwing money at someone to help you sculpt a better body won’t replace hard work and dedication. Half the battle is finding the right person up front, before you ever break a sweat. “Working with a personal trainer should be a great experience,” said Milnes. In the end, most trainers and experts agree: Major results boil down to the client’s determination and readiness to incorporate fitness into a healthy lifestyle — for the long haul.
Read more: http://www.livestrong.com/article/300140-personal-training-101/#ixzz1PGuZj9rk

Now that the weather has finally turned nice, it’s a great time to fire up the grill for some healthy eating! Try this excellent, low-fat chicken recipe that is easy to make .  Enjoy!

Summer Squash and Chicken

From Good Housekeeping

Toss these ingredients on the grill for a perfectly simple summer meal.

Brian Hagiwara

Serves: 4 Edit

Total Time: 55 min

Prep Time: 15 min

Cook Time: 15 min

Ingredients

• 1  lemon
• 1 tablespoon(s) olive oil
• 1/2 teaspoon(s) salt
• 1/4 teaspoon(s) coarsely ground black pepper
• 4  (about 1 1/4 pounds) medium chicken thighs, skinless and boneless
• 4  (about 6 ounces each) medium yellow summer squash, each cut lengthwise into 4 wedges, substitute zucchini
• 1/4 cup(s) fresh chives, snipped
• Grilled lemon slices, for garnish

---

Directions

1. From lemon, grate 1 tablespoon peel and squeeze 3 tablespoons juice. In medium bowl, whisk together lemon peel and juice, oil, salt, and pepper; transfer 2 tablespoons to cup.
2. Add chicken thighs to bowl with lemon-juice marinade; cover and let stand 15 minutes at room temperature or 30 minutes in the refrigerator.
3. Meanwhile, prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat.
4. Discard chicken marinade. Place chicken and squash on hot grill rack. Cover grill and cook chicken and squash 10 to 12 minutes or until juices run clear when thickest part of thigh is pierced with tip of knife and squash is tender and browned, turning chicken and squash over once and removing pieces as they are done.
5. Transfer chicken and squash to cutting board. Cut chicken into 1-inch-wide strips; cut each squash wedge crosswise in half.
6. To serve, on large platter, toss squash with reserved lemon-juice marinade, then toss with chicken and sprinkle with chives. Garnish with grilled lemon slices.

Nutritional Information

(per serving)

Calories	255
Total Fat	8g
Saturated Fat	3g
Cholesterol	101mg
Sodium	240mg
Total Carbohydrate	8g
Dietary Fiber	3g
Sugars	–
Protein	29g
Calcium	–

 

By: Matt Ladiski, NASM CPT, CoachMeFit Grand Rapids

I was strolling across the local bike shops the other day and noticed a piece of equipment that they’re all starting to carry…TRX!  For those not familiar with the TRX system, it is the yellow suspension training system seen at many CoachMeFit studios.  It’s a good way to workout and build your skills at home but can be a little intimidating if you don’t know what you’re doing.  If you’re interested in learning how to use TRX to improve your agility, ask your CoachMeFit Personal Trainer or click on the link below:

Hybrid Exercises for MTB

Joseph Ash – NASM CPT
Manager CoachMeFit West Bloomfield

Let’s face it, after a couple months of looking outside and seeing nothing but snow and grey clouds, it starts to affect us. You can become less motivated to do anything including getting your workout in. However, the last thing you can see yourself doing, a workout, could be the one thing you need to get over that depression.  Please take a second to read Leonard Holmes’ article below on how exercise can improve mental health.

How Does Exercise Improve Mental Health?
From Leonard Holmes, former About.com Guide

We know that exercise has positive effects on the brain. Researchers at Duke University demonstrated several years ago that exercise has antidepressant properties. Other research has shown that exercise can improve the brain functioning of the elderly and may even protect against dementia. How does exercise improve mental health?

One theory for some of the benefits of exercise include the fact that exercise triggers the production of endorphins. These natural opiates are chemically similar to morphine. They may be produced as natural pain relievers in response to the shock that the body receives during exercise. However, researchers are beginning to question whether endorphins improve mood. Studies are showing that the body’s metabolism of endorphins is complex, and there are likely additional mechanisms involved in the mental health effects of exercise.

Some studies have found that exercise boosts activity in the brain’s frontal lobes and the hippocampus. We don’t really know how or why this occurs. Animal studies have found that exercise increases levels of serotonin, dopamine and norepinephrine. These neurotransmitters have been associated with elevated mood, and it is thought that antidepressant medications also work by boosting these chemicals.

Exercise has also been found to increase levels of “brain-derived neurotrophic factor” (BDNF). This substance is thought to improve mood, and it may play a role in the beneficial effects of exercise. BDNF’s primary role seems to be to help brain cells survive longer, so this may also explain some of the beneficial effects of exercise on dementia.

The bottom line is that most of us feel good after exercise. Physical exercise is good for our mental health and for our brains. Someday we will understand it all better — but we can start exercising today.

Sources:John Briley. “Feel Good After a Workout? Well, Good for You.” The Washington Post, Tuesday, April 25, 2006.
James A. Blumenthal, et al. “Effects of Exercise Training on Older Patients With Major Depression.” Archives of Internal Medicine, October 25, 1999.
Michael Babyak, et al. “Exercise Treatment for Major Depression: Maintenance of Therapeutic Benefit at 10 Months.” Psychosomatic Medicine, September/October 2000

This week I wanted to share one of my favorite recipes with you.  Enjoy!!

Ingredients:

 4 oz Barilla Plus penne pasta

12–14 medium-size precooked, peeled shrimp

 3 c chopped baby spinach

1 tomato, chopped

3 Tbsp ready-made pesto OR  pesto dry mix and add water and oil.

3 Tbsp crumbled Gorgonzola cheese

2 Tbsp diced walnuts

How to Make it:

1.  Boil the pasta according to the package directions. 

2.  If you’re using frozen shrimp, defrost them by running warm water over them.

3.  Drain the pasta.

4.  Transfer the pasta to a large bowl and add the remaining ingredients, stirring well to help wilt the spinach and mix in the pesto. Makes 2 servings

EXTRA CREDIT

Eat with mixed greens and two or three slices of raw tomato, sprinkled lightly with salt and drizzled with some balsamic vinaigrette.

Per Serving (Including salad):  490 calories, 27 grams (g) protein, 47 g carbohydrates, 22 g fat (6 g saturated), 8 g fiber, 515 milligrams sodium

This month a few of my clients have been experiencing negativity with exercise, their progress, outside comments, eating etc…. We all go through it!  Yes, even me.  I thought this week we could all use a little pep talk about how to get through these negative times. 

Negative self-talk is a destructive habit and part of an essential defense mechanism that we often develop to protect ourselves. Many people end up talking themselves out of actions that may be scary or uncomfortable. ‘I can’t do this’ is really just a way of saying ‘I don’t want to deal with the experience of doing this.’ We are all strongly influenced by our feelings, often determining how and what action we ultimately take. If the feeling is uncomfortable, negative self-talk results; then we often decide not to take any action at all.

Many people assume that if a past experience produced a certain result, there is nothing they can do to change that experience in order to produce a different result. ‘I’ve tried every diet there is. I know what I should do; I just can’t do it.’

Please understand that you make the choice not to repeat old patterns of eating, non-exercise, and negative thinking. You have the ability to choose the emotions you have. If you don’t like feeling guilty, frustrated, or doubtful, you can choose not to. You, and no one else, must decide what is comfortable for you. In order to become successful at making healthy choices, you must avoid negative self­ talk and start practicing positive thinking. Positive or negative self-talk plays a big part in your decisions. Be on the look-out for negative self-talk and notice how it influences your choices; notice how it can negatively affect your efforts to change. For example, perhaps you’ve just returned from a week’s vacation where you took a break from exercise and low-fat eating. You tell yourself, ‘I feel so fat. I’m back where I started.’ You feel guilty and frustrated. ‘I don’t have enough will-power to start all over again. Maybe I’m just meant to be overweight.’ Feeling overwhelmed and discouraged, you give up.

First, reflect on the feelings you had before you decided to give up. You basically told yourself that the healthy habits you learned before your vacation were all for nothing and that you have to start over. Ask yourself if these feelings are reasonable. Are you really back to ground zero? Of course not. You accepted change and developed a new way of living; these skills are yours forever. The vacation might even have done you some good: everyone needs a break sometimes. Otherwise, you might have felt deprived and not really enjoyed yourself. It’s time now to tell yourself: ‘It felt good eating whatever I wanted and taking a break from exercising; I had a great time. But now I’m going to focus back on the low-fat, active lifestyle I was enjoying before vacation. There is no reason to beat myself up; I’ll just take it one day at a time.’ Now you can rethink your previous decision and take action that will move you forward towards more positive change.

As you begin to understand your reasons for negative self­ talk, you’ll find yourself recognizing it more and more quickly after it occurs. Eventually, as you practice, you’ll be able to recognize and stop negative self-talk before it interferes with your decisions.

It is very important to practice positive thinking and to remind yourself that you’re a worthwhile person whatever you do. Try to consistently acknowledge that you are making positive changes to improve your health. You should be proud of yourself. Visualize yourself as capable, happy, and confident. These positive feelings will help the process of change. Remember, there are bound to be times when you’re feeling frustrated or depressed. Positive thinkers know that these feelings are valid, and they don’t try to ignore them. Positive thinkers acknowledge and try to understand them, but they don’t blame themselves for the conditions that lead to these feelings. Good luck, stay positive, and enjoy all the wonderful benefits of a healthy lifestyle!

article from www.bodybuilding-workouts.org