Women and Weights

Weight training can shrink the fat!

For many years women were afraid of weightlifting because they believed they would get "big and bulky". I would like to set the record straight as I still hear female clients say "I dont want to get bulky, I just want to tone."  Well my friends, pick up those weights if you would like that sexy, lean physique- or even if you would like to add some curves!

While I will always encourage my clients to love their bodies, I also encourage a strong, healthy body- inside and out. At some point in our 30's we begin to lose muscle mass, even if we remain active. The amount we lose can, in some part, be determined by how active we remain.

We all know that cardio exercise is great for our hearts and helps to keep our blood pressure in check. But for a well rounded fitness program, we also need resistance training. Lifting weights can help you "build the strength of your muscles and connective tissues, increase bone density, cut your risk of injury, and help ease arthritis pain." (http://www.webmd.com/fitness-exercise/the-basics-build-muscle-for-better-health). Adding more muscle mass can also help boost your metabolism, which also declines with age. This means you will be burning more calories at rest. A more efficient metabolism can help you achieve the shape you desire.

So, with all these benefits that we find in the free weights section of the gym, why do we still see more women over on the treadmills and ellipticals, trying to annihilate every calorie they have eaten that day on their already low calorie restricted diets? It is because for decades women have believed this method was the key to successful weight loss. But this is part of the misconception- we need to be more concerned about fat loss than the number on the scale. And the key to achieving fat loss is weightlifting!

Let me lay your fears to rest- lifting weights will not make women big and bulky- unless it is a personal goal of yours and you train in such a way to do so. By nature, women do not have enough testosterone in their bodies to add bulk like a man can. Women body builders work extremely hard to achieve the physique they desire, through proper diets, rigorous workout schedules, and oftentimes  supplementation. The average woman following a well-balanced, clean diet and adding 3 strength training workouts per week  to her overall fitness plan will not achieve those kind of results. However, if you want to get "toned", you will need to lift. And you will need to lift heavy (please work with a trained professional to determine the most effective and safest workout for you).

So you decide to give weightlifting a try- where do you begin? My first suggestion is to hire a trained professional to customize a workout for your specific goals and your specific level. Oftentimes people will read an article, or workout with a buddy who has been lifting for a while and think they are on the right track. What works for one person does not necessarily work for another. My workout may not be a good workout for you. Your weaknesses and strengths may be different from mine. I may be recovering from an injury you dont have. My goals may be different from yours. There are many variables. A professional can create a specific program for you and coach you to your specific goals.

What can you expect after getting started? Expect some soreness. Because you are challenging your muscles in a new way, you may experience DOMS- or Delayed Onset Muscle Soreness. This is normal, and it does go away. You can also expect a possible increase in weight- however, you will experience a decrease in fat, which you will notice as your clothes become looser fitting. Some experience a slight increase in appetite, this is normal as well. When you weight train, your muscles tear on a microscopic level and then repair to become stronger- this takes energy, so your nutritional needs will change to accommodate. Again, working with a professional trainer or health coach can be beneficial in knowing what to eat, how much, and how often. Dont forget, that weight training boosts your metabolism, so you will be burning more calories, so you will be hungrier and able to eat more food without it going to your hips.

So hopefully I have helped debunk the misconception some women have that they will get "bulky" lifting weights. There are so many benefits to be gained from strength training. So ladies, keep your treadmill and elliptical workouts for days you need a good emotional release, and dont be afraid to "get ugly" on the other side of the gym with the big boys!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Tools of the Trade: Weight Lifting Gloves 101

If you are new to weight lifting, there are a few tools of the trade that can help make your workout stronger, safer, and more enjoyable. Today I would like to talk about weight lifting gloves.

Do I need to buy gloves?

Wearing special weight lifting gloves can help you in several ways

-You can get better traction/grip on the weights so they dont slip out of your hands, allowing you to lift heavier without as much worry.

-They can cushion your hands for better comfort and help protect you against calluses and bacteria left behind on the equipment.

-Some have built in straps for added support for your wrists.

How do I know how to choose the right pair for me?

To determine how to choose the right pair of gloves, first determine how intense and often is your workout? If you lift heavy and often, I suggest investing in gloves with real leather for durability, more padding for comfort, and with wrist straps for more support. If you lift lighter loads or workout less often, then I would suggest a lighter weight version with less padding. Gloves typically are sized as S/M, M/L, and XL. Try them on and see what feels most comfortable. The glove should fit snugly on your hand but not too tight. Your fingers should be able to flex naturally and comfortably. 

How do I care for my gloves?

Your gloves will need be be washed or replaced every 3-6 months depending on how often you use them and with how much intensity. I have replaced mine as often as every 6 months and as long as every year depending on my current workout schedule. If you would like to try to wash them, I suggest soaking them in a sink of warm water and mild detergent for several hours, rinsing well, and letting them air dry. You will know when they need to be replaced if you notice the following:

-Is there still enough cushioning or has it worn down?

-Are there any tears in the padding or fraying threads?

-Do they still fit snugly on your hands? and does the closure still work properly?

If you find your gloves to be in poor condition, dont wear them like a badge- replace them! You will have a greater workout experience!

Where can I purchase gloves?

You can find weight lifting gloves in any sporting goods store, as well as many sporting goods sections in stores such as Walmart and Target. You can order them on line too! Prices vary, but I usually pay around $10-$15. 

I hope this helps those who may be new to weight lifting. You dont have to be a power lifter to reap the benefits of wearing weight lifting gloves! 

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

"If This is Liquid Awesome, Then I Must Be Badass!"

Does this look like you after a workout? I am typically drenched after an intense run, cardio, or weightlifting session.  Most of the time I laugh it off and say something  like "this is liquid awesome!" or "I earned every drop!". However, how much sweat is actually normal during a workout?

Sweating is a normal bodily function. We sweat to regulate our body temperature and our glands are more active in hot temps, during exercise, or even when we find ourselves in stressful situations. We have between 2-4 million sweat glands and although women have more than men, the glands are more active in men.  Losing about a liter of water during an intense workout is normal- but there are no steadfast amounts, everyone is different.  Fit people tend to sweat sooner, but less fit folks tend to sweat more- this can vary. There are many variables that come into play such as the number of sweat glands you have, body size, genetics, gender (not always the case), and if you are just naturally prone to sweating.

Excessive sweating during exercise is not necessarily a concern. It only becomes a concern if it is effecting your workout or it is bothering you. Here are some things you can try if you prefer to show the world a little less "liquid awesome":

- Wear lightweight, breathable fabrics that wick away moisture

-Purchase breathable athletic shoes

-Skip wearing hats during your workout

-Take a cool shower prior to your workout

-If possible, exercise in a cool room and use fans if available

-Avoid drinking caffeine before exercise

To sum it up, sweating is normal during exercise. How much sweat depends on the individual and environmental conditions. We can lose about 1 liter of water during an intense exercise session. It is good to hydrate before, during and after your workouts. Try to drink at least 16oz an hour before you workout, sip on 8 oz during your workout, and drink at least 16oz post workout to keep your body sufficiently hydrated. Heavy perspiration is normal for anyone during exercise, so don't be afraid to show the world your liquid awesomeness!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Overcoming the Plateau

So you have been working out for months and while at first you saw incredible results, you are now experiencing a stall in your progress. Not to worry! This is a normal part of the process.

The more fit you become, your body will adapt quickly to the workouts. If you do the same workout for months and you are seeing little progress, it may be time to shake things up a bit. What is the definition of insanity? Doing the same thing over and over and expecting different results?

Here are a few suggestions to jump start your progress again!

*Increase the duration, speed, or intensity of your workout. If you enjoy distance running, try adding intervals into your run. After a proper warm up, find your groove where your body has adjusted to your pace and you feel comfortable. Then add intervals- every 2 min increase your speed for 30 seconds to the point where you can get 2-3 words out but you could not carry on a conversation. Then return to your normal pace for 2 min and repeat.

*Change the load or add supersets to your weightlifting routine. If you enjoy pumping iron, it is a good idea to change up your routine every 4-6 weeks depending on the individual. You want to keep those muscles challenged . There are many ways to do this, and a trainer can help you get the most bang for your workout. However, the most common ways to increase intensity are to add load or to add supersets. There is no set time frame to increase the load (weight) in your workout. It all depends on each individual. A good rule of thumb is when you are struggling with the last 1-2 reps, you are at a good working load. If you are struggling with the last set altogether, you need to lighten the load. But if are able to complete the last reps with ease, it is time to increase the weight. Another option is to add supersets. Supersets are when you perform 2 exercises back to back without resting in between. Your supersets can be exercises for the same muscle group or for different muscle groups. The advantage to supersets is that they get your heart rate up and you can fit more in to a shorter period of time.

*Cross train. If you enjoy cardio and you typically run, attend Zumba classes, or step aerobics try a strengthening class or hit the free weights. If you prefer weightlifting, try adding in some yoga. Our overall fitness needs a balance of strength training, endurance training, and flexibility training. There are so many options to choose from for whatever your personality. Progress begins the day you step outside your comfort  zone. Cross training can help overall conditioning, prevent injury, be used an an active recovery day, and help us get past a plateau.

*Change the scenery. If you find yourself always in the gym, get outdoors. Sometimes a change of scenery can boost the motivation factor just enough to increase the energy and effort we put into our workouts. Try a hike, yoga in the park, or tire flipping! Be creative!

Always check with your doctor before starting a new fitness regime and under the guidance of a professional trainer.

Best in health,

Carol Keller
Holistic Health Coach and Fitness Trainer , e-RYT200

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Overtraining

Gym rats, diehards, gym nerd, adrenaline junkie. These are just some of the names given to those who train and train consistently. It is a lifestyle that some people just can't relate to. Our "down time" is our workout. It is a time when we can disconnect from our jobs, our technology, and our daily obligations. It is a time we feel in control of our own destiny. A time we feel powerful, strong, self confident, and even sexy.  We are our own competition. Our heart rate elevates with excitement over breaking our next PR. We don't dread workouts. We dread rest days! Our drive and dedication is admirable to some, but to us it can cause the one thing we fear the most- a setback!

Overtraining is very common among the best of athletes. Training too often or with too much intensity can bring your gains to a grinding halt and kill your power. If you have experienced any of the following symptoms, ask yourself, "when is the last time I took a day off?"

*Muscle soreness- a couple days of muscle soreness after a killer workout is normal. Anything lasting beyond a couple days you should rest.

*Insomnia- If you are having trouble sleeping, it may be a result of your excessive training taxing your nervous and hormonal systems. Take a few days off to reset if it persists.

*Change in behavior- If you find yourself (or others find you) becoming aggressive, moody, or depressed, again it could be a sign that you are taxing your nervous system.

*Illness- If you seem to be getting sick more often than usual, it may be a sign that you are taxing your immune system.

*More injuries- Your body needs time to recover and repair between workouts. If you don't allow this required time, your body is in a more weakened state and your form and strength may suffer, possibly leading to injury.

*Burnout- It happens to the best of us My Healthy Friends! If you find yourself lacking in motivation it could be a sign that you need a break. Maybe you need to change up your routine? Maybe you need to take a rest? Good sleep, a week off and proper nutrition will most times take care of this.

*Not seeing the results any longer- Your body will adapt to your workouts and nutrition. If you eat the same thing and do the same workouts day in and day out without change and expect results- isn't that the definition of insanity? Keep it fresh, change it up. Also realize we all hit plateaus. It is just our body's way of catching up! Take a break to reset, refocus, and go with something fresh!

These are just a few of the symptoms of overtraining. There are many more, and not everyone will experience the same thing. We must learn to trust our instincts from our bodies and not so much from our brains. Next time your inner competitor is screaming to "suck it up" and your body is asking for a day off, do yourself and your hard work a favor and take a rest day!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Keep a Gratitude Journal

Did you know the positive emotion of gratitude can lead to overall better health?
It is no secret that stress can encourage illness and is linked to heart disease, cancer and stroke. Learning to manage our stress can be a challenge, but if we live in gratitude our outlook becomes more positive. Positive people manage stress better and tend to take better care of themselves.
What are some things you can do to manage your stress and live in gratitude?
I have found keeping a Gratitude Journal is a wonderful way to keep a reminder of all the small things that go "right" throughout my day. At any point I feel things are not going perfectly and I fall into the negative "black hole", I just sit for 10 min and read through some old entries over a cup of tea and I automatically smile, feel better, and have a fresh outlook on the situation.
An added bonus of keeping my journal is that when I have passed on, my family for generations to come will have a peek into all the things that made my heart smile!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Need a breakfast idea? Have you tried EGG/ AVOCADO TOAST?

Looking for a quick and delicious breakfast idea? Have you tried egg/avocado toast? It is delicious!
I always keep a little stash of hard boiled eggs and avocado in my fridge, so this is a fast prep in my house!
Chop one hard boiled egg.
Add 1/4 avocado.
Mash it together and add black pepper or any spice you prefer.
Spread on your favorite healthy toast- I prefer Daves Killer Bread Good Seed Thin Slice.
I like to top mine with raw pumpkin seeds or sunflower seeds!
Enjoy!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Alternative Version of Chicken Alfredo and Noodles

I found an alternative for Alfredo sauce and will never go back! This delicious meal is low calories, low carb, great protein, and guilt-free!

3 boneless chicken breast (if they are thick, cut them in half length-wise to double your leftovers!)
1 c of plain Greek yogurt
1/4 c of Parmesan
1 fresh minced garlic
2 zucchini- spiralized with skins on (makes 2 servings)
1T EVOO

Preheat oven to 375 degrees. Wash and prepare your chicken breasts. Place them on a baking sheet.
In a small bowl mix the yogurt, garlic and Parmesan cheese. Spread mixture on the tops of each chicken breast. Bake for 45 min.

During the last 15 min of baking the chicken, wash and prepare zucchini. I bought a Spiralizer recently from Amazon for $36 and it was the best investment ever! Spiralize your zucchini, then place in a microwave safe casserole dish, with lid on, and cook on HIGH for 2 min. Remove and stir. Continue to cook in 2 min intervals, stirring in between until desired consistency. For 2 zucchini, I prefer 6 min, but stirring every 2 minutes. As soon as you have your desired consistency, drain the zucchini noodles then blot excess water from them. Remove chicken breasts from oven. Place chicken and noodles on your plate and add a spritz of EVOO to your noodles and a sprinkle of Parmesan or Garlic, or whatever you would prefer!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Alternative to Traditional Rice with Cauliflower Rice

I have found a replacement for rice that is much healthier and by far fewer calories if you are watching your waistline! Cauliflower rice!! Below you will find the basic recipe. Feel free to be creative and use it in your favorite rice dishes!

Ingredients:
1 head of cauliflower
2T of EVOO
Salt and Pepper to taste

Cut cauliflower into chunks and put into food processor until it resembles a rice texture. Heat 2T of EVOO (or oil of your choice) in a frying pan and add all the cauliflower over med heat. Stir every min or so until it starts to brown 5-8 min. Cover and continue to cook for another 5 min or until the desired texture. Add salt and pepper to taste.
*feel free to add one or more of the following*
-fried eggs
-cooked peas/carrots
-cooked chicken cut into chunks
-red/green peppers/onions
-or whatever you would normally want to add to your rice

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Mexi-Cauliflower Rice Casserole

Ingredients:
3T of EVOO
1 large cauliflower chopped in food processor to rice consistency
1 pkg of taco seasoning or any free seasonings you would prefer from your cupboard
1 med onion chopped
1 jar of black bean and corn salsa (or diced tomatoes and 1 can of black beans if you prefer)
1 lb of ground turkey, browned and drained
1 cup of shredded cheese (I prefer a mexi-blend, but sharp cheddar will be good too)
1 med avocado sliced

Heat 1T of EVOO in a skillet over med heat (or oil of your choice). Add onion and sautee until tender. Remove onion and add 2T EVOO. Add cauliflower and cook over med heat until it starts to brown (5-8 min). Cover and continue to cook another 5 min or until desired consistency is like rice. Remove from heat. In another skillet, brown the ground turkey. Drain and put back into pan. Add salsa, chopped onion, and seasoning pkg or any free seasonings from your cupboard. Simmer for approximately 10 min on low. Add cauliflower rice to the meat/salsa mixture and stir. Coat a 9x13 baking dish with non-stick cooking spray and add the rice/meat mixture. Top with cheese.
Place under broiler until cheese starts to brown (approx 5-10 min depending on your taste)

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Cauliflower Crusted Pizza! Delicious Flavor at a Fraction of the Calories!

Cauliflower crusted pizza I have to say, is mighty tasty!! the consistency of the crust is one you have to eat with a fork, however, the flavor was incredible! below is the basic recipe. Be creative and add your own toppings to make your signature pizzas!

Cauliflower crust:
1 cup of cauliflower chopped in food processor until it resembles a grainy consistency (1 head of cauliflower will make 3-4 pizzas, so you can save the rest in a container in the fridge for up to a week if you would like to make other recipes with cauliflower rice)
1 cup of mozzarella cheese shredded
1 beaten egg
1T of minced garlic
a dash of salt and pepper

Cook the chopped cauliflower in a microwave for 8 min to soften. Stir to release some heat. Add 1 beaten egg, cheese, garlic, salt and pepper. Heat oven to 450 degrees.
Spread and pat cauliflower mixture on a sprayed cookie sheet into a thin crust. Note* the thinner the crust the more crispy it will be, but not enough to pick up and eat with your hands. Experiment and find the thickness your family prefers. Bake the crust for 15-20 min or until the top begins to brown. Remove from oven. Add pre-cooked toppings and place under broiler for 5-10 min or until cheese browns.

Toppings:
*all toppings must be pre-cooked whatever you decide to use*
4T of spaghetti sauce of your choice
1 cup of cheese of your choice
Choice of chopped veggies (I used peppers and onions)
Choice of meat (I used turkey pepperoni, but you could use anything)
*My next pizza will be a tomato, spinach, mozzarella, basil!*

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

Zucchini Brownies

1 1/2 C of grated zucchini

1 C of almond butter (I make my own)

1/3 cup of raw honey (I used probably 2/3 of what this recipe called for and it was very sweet

1 egg

1 tsp vanilla (I used almond extract instead)

1 tsp baking soda

1 tsp cinnamon

1/2 tsp nutmeg

1/2 tsp allspice

1 C choc chips (optional- you can also use nuts)

Preheat oven to 350 degrees. Combine all ingredients. Pour into greased 9x9 (I used an 8x8 because that is what I had). Bake 25-30 min or until a toothpick comes out clean.

These are moist and delicious! I am going to try to grate some carrots in with the zucchini next time and see what happens!

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness 

20 Healthy Snack ideas

Are you an evening snacker? If you are trying to lose weight, late night snacking can certainly hinder your progress if you reach for snacks loaded with sugar. Here are a few ideas that will help you stay on track and quiet down those hunger pangs and get you on your way to dreamland!

1. 2T of Greek yogurt with a sprinkle of curry powder and raw veggies

2. 2T of Greek yogurt and apple slices

3. 1 cup of air-popped popcorn or Skinny Popcorn

4. Turkey roll-up with 3 slices of turkey rolled with romaine lettuce

5. Vegan ice cream- see recipe on myhff.blogspot.com

6. 1 cup of blueberries topped with 2T of Greek yogurt

7. 1/2 cup cooked oatmeal with 1/2 scoop of protein powder

8. Raw veggies with 2 T of hummus

9. 10 frozen black grapes and 1 oz of cheese

10. 1/2 cup cottage cheese with 1/4 cup of blueberries

11. 1 string cheese and apple slices

12. 20 pistachios and 1/2 cup of raspberries

13. 1/4 cup of pumpkin seeds- the magnesium relaxes us to promote better sleep!

14. 1/4 cup of almonds and 1/4 cup of blueberries

15. 1 medium orange sprinkled with cinnamon

16. 1/2 oz of dark chocolate- the darker the better

17. 1/2 cup of Greek yogurt mixed with 2T of pumpkin puree

17. Warm cinnamon apples- dice one apple, microwave for 1 min and sprinkle with cinnamon

18. Kale chips- 2 cups of raw kale (stems removed, tossed with 1t of olive oil and baked at 400 degrees until crisp

19. 1 medium celery stalk spread with 2T of Carol's Homemade Peanut Butter

20. 1/2 cup unsweetened applesauce sprinkled with cinnamon

Best in health,

Carol Ann

Creator of My Healthy Friends Fitness Group

myhff.blogspot.com

https://www.facebook.com/groups/myhealthyfriendsfitness/

@MyHFFitness