Tuesday, March 31, 2009

Where are my results??


At the end of last week, one of my devoted readers wrote me about her frustrations.
In response to Friday's motivational quote regarding persistance, she was honest about feeling discouraged with her recent lack of progress.

Check out her comment HERE, at the end of the post.

Well, our frustrated friend's woes led me to today's topic.

I want to talk about how to keep progress going.
I want to discuss what is necessary to keep physical transformation advancing forward.
I want to delve into the ways in which we can stick to the straight and narrow in order to get the results we crave.

When attempting to reach a goal in the fitness world... whether it's to put on some lean muscle mass, to shed excess fat, or to accomplish a certain aspect of performance... you need to follow a certain formula.

And that formula will help you discover a method that works best for YOU.

Because...
Each and every person is different. We have different structures, genetics, responses to food, metabolisms, capacity for recovery, and the list goes on!

You can get advice from many people about many different nutrition and exercise methods that actually do lead to results... but not every method works for every person (that's why there are so many valid ones!).

The million dollar question YOU need to ask is...
'What works for ME?'

Here are some steps to find out the answer:

STEP 1: Choose a solid Plan
For nutrition, find an uncomplicated eating plan that is based on sound, scientific principles AND that has plenty of testimonial proof.
For exercise, find a training program that is based on compound movements and relatively high intensity levels.

STEP 2: Implement that Plan & Stick to it!
Consistency is key in order for a nutrition or exercise program to work. And of course, if you really want great results, you need to implement both nutrition AND exercise!
So, find your programs, then follow them as closely as possible. Don't change anything! Otherwise, you won't be following the plan - and you won't know why it's not working...

STEP 3: Record your Adherence
We've got busy lives. We can't remember everything we eat. And we can't remember if we worked out last Thursday. Keep a journal of your workouts, your workout frequency, your weights and reps. Keep track of your meals... or at least whether you indeed adhered to the type of meals that your plan requires. Just take the time to write it down. And you won't have to guess.

STEP 4: Measure your Progress
If you don't measure before, then follow up with the same measurements after, how will you know if your plan is working??
Use the scale, a tape measure, a fitness professional that can measure your body composition with skinfold calipers. The least amount of time that I would recommend you wait before checking results... 2 weeks.

STEP 5: If results happen, stick to the plan... If NO results, change only one variable!!
This is THE MOST important step.
Don't change anything if you are getting results!!
But, if you're like my aggravated reader, and you're not getting results (or they're coming super duper slow), change something! But make sure to only change ONE variable. That way, you can measure if that one variable is actually the thing that was halting your progress.

For instance, maybe you keep your exercise program the same, but you decrease your starchy carbs and increase your veggie intake. Or maybe you have to increase your calories because you're eating too little. Or maybe you keep your food intake the same and add an extra day of intervals to your program.

Change one thing. Then stick to it for two weeks.

It may take a little while for you to find the exact formula that works for you. But if you really want the results that you crave, the extra time is totally worth it.

Good luck, fit crew!!

Monday, March 30, 2009

Reader question - "Can interval training inhibit the recovery phase?"

I've got a great reader question for you today...

Hi Kim - I've heard over and over that you need to let your muscles rest after heavy weight training, and that if you jump in the very next day and abuse your muscles, they will never get a chance to get bigger during the recovery phase. I got it. But what about doing cardio on non-weight lifting days? I like to use the elliptical machine for around 30 minutes of interval training on the days I don't lift. Is this the kind of stress that could inhibit the recovery phase???

Thanks!
Dorothy in Orlando


Thanks so much for the GREAT question, Dorothy!

You are SO right in pointing out the importance of recovering from exercise.

The recovery phase is definitely the time period when the nervous system can restore itself, and when muscles have the chance to regenerate... to have the opportunity to get stronger and bigger. So, yes, recovery is just as important as exercise intensity in both muscle growth and fat loss.
That being said, let me address your question.

I have to say that every person has a different capacity to recover. Some people have no problems adding interval training to their off-days from lifting... whereas other exercisers need to take the entire day off from exercise to ensure complete recovery.

How do YOU decide how much recovery YOU need? Well, you look at two things...


1) Am I getting results from my current training program?

If you are not getting results (ie: gaining muscle, gaining strength, and/or shedding fat), then you have to re-evaluate your program. But don't just look at rest time. Look at multiple factors:
  • Rest time between training (are you getting enough rest from activity, per your own needs?)
  • Amount and quality of sleep (are you getting 8 hours??)
  • Post-workout nutrition (post-workout choices are very important toward proper recovery)
  • Energy intake (are you getting sufficient calories?)
  • Presence of anti-inflammatory supplements (like fish oil)
  • Training intensity (is it intense enough?)
  • Training variety (is your training varied every 4-6 weeks? Even your interval training?)

2) Is my level of performance decreasing because of my current training program?

If there is a decline in your performance - so that you feel weak and fatigued during your workouts, it is very possible that you need more rest. Maybe the intervals are inhibiting your ability to recover from weight training. But it is necessary to evaluate all aspects of your recovery (above) before you come to that conclusion.


So, Dorothy, the only times you should worry about insufficient recovery are if you are not getting the results you seek and/or if you are experiencing poor performance in relation to your typical training performance. Does that make sense?

Now, if you are experiencing excess fatigue and/or decreased performance during your workout week, then maybe you should consider doing your interval training on your lifting days! For example... maybe you lift weights on Monday, Tuesday, Thursday, and Friday. Well, if you perform your intervals AFTER strength training on Tuesdays and Fridays (to ensure that your strength training is still intense and effective), then you will be able to implement entire days of rest in between your weight work. AND... you'll still get to complete your intervals. :)

If you are not experiencing any fatigue or performance issues, but you're still not getting the results you want, then re-evaluate all of the factors from above.


To wrap it up, just remember two things...

- If it ain't broke, don't fix it! Your training program may be absolutely great for you. But it is important to constantly re-evaluate whether it truly remains great for you.

- There are tons of athletes out there who spend countless hours training and accumulating high levels of exercise stress... yet they still manage to recover under those conditions. While you may not be a high level athlete, I do want to remind you that the human body can really take a hefty beating. Especially when we teach it how to do so. However, like I mentioned before, each individual is different. Treat yourself as a human experiment and objectively find what works best for you and you alone!

I really hope that helps, Dorothy.
Thank you for reading my blog and for offering up such a fantastic question!

Cheers!
Kim Ball


**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com!

Friday, March 27, 2009

Quotation of the Week

"Stick to it, whatever it is, until it's done." - Dax Moy


My fellow fitness professional over in the UK, Dax Moy, is an incredible motivator to the entire global fitness community. I get inspiration from him almost daily. And although his words above are not complex and poetic... they ARE so important, and so true.

The reason most people never get to their goals is because they ditch the plan that will help them reach that end result. They stop doing what needs to be done to get where they wanna go.

Reaching a goal takes a lot of hard work. Especially in the health and fitness world. It takes oodles of time and effort to lose excess fat (especially because our bodies fight us during the entire process!)... it takes tons of practice and determination and consistency to improve physical performance... and it really requires focus and energy to change lifestyle habits that you've been practicing for your entire life.

And because of that, it is ESSENTIAL to create a plan - a blueprint - in order to get you through the extended time span of working toward your goal.

Then...
You stick to that plan. And if you fall off the wagon, you brush yourself off and get back on. And you continue to stick to the plan. Your execution of the plan may not be perfect, but that doesn't really matter. What matters is your perseverance. Your ability to hang on til you get to the end.

It's not easy, friends. I understand firsthand.

But if you want something bad enough, you'll do what it takes to get it. You will stick to it, no matter what, until it's done.

Go for it!!

Thursday, March 26, 2009

Omit "Toning" from your vocabulary!!

We're gettin' down to the end of the "Pet Peeves" video series...

Just a few more humorous anecdotes to go!

Today's installment is directed more toward the ladies.
But, guys, you can benefit from the info too!

Too often, we treat women as delicate beings in the gym.
We give them exercises that "tone", "sculpt", and "define".

What a bunch o' crap!!

Ladies... stop being afraid of working hard!
Stop thinking you're gonna increase your size because of mass quantities of muscle!
FAT is the culprit to making you bigger - both visibly and measurably. Muscle takes up less space, so it will make you smaller. Stop fighting it.
So, let's step away from the 5 pound dumbbells...

Take a look at the video to hear more!


Tuesday, March 24, 2009

Are you comfortable with being UNCOMFORTABLE?



What do I mean by the statement above??

I work with a lot of beginner weight lifters.
I enjoy helping them become empowered in the gym - and I want them to embrace their potential to be powerful, strong, and fit in a world that has come to accept weakness and disease as the norm.

Now, because of my work with this group, I have come to understand the phases that a beginner goes through when learning how to exercise properly.

One thing that all beginners have in common?

They tend to 'freak out' a bit during the last leg of an intense exercise.

I'm sure many of you have seen it happen. Or experienced it yourself.

Example #1:
You finally learn how to bench press. Your trainer or lifting partner racks a relatively heavy weight for you. You calmly complete your reps, a bit concerned by how the bar seems to be getting heavier and more wobbly. And on the last couple reps, you start to panic because a) you start believing that you simply cannot do any more, b) the bar moves SO SLOWLY and even gets stuck, and c) it doesn't seem like your trainer/partner is helping you at all!!

And by panic, I mean... wiggling like crazy under the bar, puffing out "I can't, I can't!" or "help me!!", hyperventilating, or even doing all three at the same time. It's chaos, I tell ya!

Example #2:
You're doing a crazy circuit of bodyweight exercises for time. Your trainer/instructor wants you to push yourself and keep going until time is up. As you run from station to station, completing your squats, then your burpees, then your lunges, then your pushups, etc, etc... you begin to realize that a) you can no longer breathe, and b) your entire body is shaking, twitching, and aching. You begin to hyperventilate, you stop (even though your instructor is yelling, "Come on! Keep going!!"), and you even start whimpering and spouting out four-letter words...

(I'm talking about "can't" people... what were you thinking??) ;-)

Yeah, these reactions are completely normal!!
Our bodies have signals that let us know when we have reached a point near our limits.

But you know what?
Those signals come on WAAAAYYY before we absolutely have to quit.

Our bodies can take so much more intensity and strain that we ever thought possible.

And when you're a seasoned lifter, you understand this.
You work through the discomfort of those final moments... because you realize that it'll pay off in the end.

Beginners haven't learned that they will be okay. That they just have to stay calm and push that bar steadily upward - even if it takes 10 seconds more than normal! They just have to keep breathing when the body starts to tremble - and try to let positive thoughts override the body's signals to stop.

Becoming COMFORTABLE with all that yucky DISCOMFORT is key to getting a really great workout. It's the key to becoming stronger, to shedding large amounts of unwanted fat, and to improving performance in the gym.

And by being comfortable, I don't mean being "happy" with the situation. Far from it!

I'm saying that there's no need to freak out when it gets hard. In fact, putting all your energy into the act of completing your exercise (instead of putting energy into the "freak out") will help you finish that exercise successfully.

So, next time in the gym, I want you to actively work on becoming comfortable with being UNCOMFORTABLE.

Good Luck!

Monday, March 23, 2009

Reader question - "Why use machines at all?"

I've decided to start a new type of post... one where I answer reader questions about exercise and/or nutrition. Since I've been getting some truly great questions from my readers on this blog and via email, I think those questions should make for some good, quality discussions!

So, from now on, Mondays will be READER QUESTION days.

If you have a question pertaining to fitness or nutrition, please leave me a comment, or email me at kim@deliberatemovement.com.

Okay, onto today's question...


Hi Kim,

Saw your latest pet peeve installment today and I just had to ask, Why use machines at all? Given that your workouts with free weights or your own body weight are going to be more challenging, more strenuous, and require balance and core strength regardless of which muscle you are targeting, why waste precious gym time with a machine? I'm not being nasty, I just really don't know why I'd ever use a machine. I'm always looking for ways to vary my workouts, but I see the machines in the gym and I usually just pass them by--often with a little smile to myself about all the time being wasted on them. Can you give any examples? Love the blog and the video series; thanks for all the tips. hope you're well,

JAJ


I don't think you're being nasty, JAJ!
I don't use machines for my personal workouts either. Except for maybe a Lat Pull or cable machine for rowing movements.

But you make a completely valid point. There are no need for machines!! Ever! They are actually easier than anything else in the gym. And because of their lack of complexity, some beginners can benefit from a bit of machine use - if only just to learn how to make the connection between doing the movement and FEELING the movement.

Also - Sometimes I want a newbie to learn how to remain calm and persistent when an exercise becomes super challenging (without the danger of the weight falling on them). But I'll dive into that topic more tomorrow.

Anway, JAJ, I don't really use many machines with clients all that much. I will choose bodyweight and free weight exercises for legs over leg machines any day. I will give them pushup variations and free weight bench press variations (often experimenting with tempo) over pressing machines any day.

And since it is difficult for many to do bodyweight pulling exercises like pullups and inverted rows... this is where I might use an assisted pullup machine, a lat pull machine, or some form of cable rowing machine. But I incorporate plenty of free weight exercises in this area too.

I definitely want to convey the message that... for some, exercise machines can be incorporated, but they should NOT be relied upon as the sole source of muscular stimulation in any beneficial workout. And for others who are advanced, there is no need for exercise machines. The best workout often comes from maneuvering your bodyweight around (as we gymnasts completely understand!)

Good for you for understanding that a workout should be strenuous, challenging, and painful (in the best sense of the word!) in order to be worthwhile. And, just for the record, I'd be happy to keep providing you with new and evil challenges to vary up those workout routines :)

Cheers,
Kim Ball


**Remember!! Any other fitness/nutrition questions can be directed to kim@deliberatemovement.com!

Friday, March 20, 2009

Quotation of the Week

"Believe nothing, no matter where you read it, or who said it, no matter if I have said it, unless it agrees with your own reason and your own common sense." -Buddha


Honestly, don't believe everything I say. I'm not the end-all, be-all, perfect source of information on health and fitness. No fitness professional is. We do the best we can - but we make mistakes as we continue to learn and grow. The most well-intentioned people can not be right ALL the time! You need to take that information in through your own personal filter. Weigh all options before blindly believing anything. Make sure it "passes the test" of what you truly believe.

At the same time...

Don't believe everything your doctor tells you. Don't believe everything the media says. Don't believe everything you hear from ANY source.

Make up your own mind. Use the information available and create your own base of beliefs.

And I'll hope that you return to me for advice, if you so choose :)

Thursday, March 19, 2009

You DON'T wanna relearn something!

I've got a quick little tip for you today...

Remember when you were first learning how to drive?

It took a whole lot of your energy and concentration to make sure you were doing everything correctly. So as not to drive off the road or slam into something, right?!

But as time went on, you had to devote less and less mental concentration to the act of driving. You could drive and think about a personal issue. Drive and change the radio station. Drive and talk on the phone. Drive and eat a sandwich. Drive and... you get the idea!

When your brain creates the neural pathways for a skill, it's true that the skill becomes second nature. You can go on "auto pilot" and let your mind turn to other things - instead of focusing so intently on just one task. More of your mental energy can be placed on things besides that task/skill.


Let's bring that principle over into the exercise world.

You decide to implement weight training into your arsenal of fitness tools. You teach your body how to do common strength training exercises, and in that process, you really have to focus on completing each movement because it's a new sensation and a new physical task. It's the same for any physical skill that you want to learn and master...

And once your new physical skill set becomes second nature - and you start to spend less time concentrating on every little detail - it's very, very difficult to restructure those neural pathways.

To rephrase... once you've formed a habit, it takes a VERY LONG TIME to relearn that habit differently.

Let me say that I am a huge stickler for correct technique and form in all exercises. It is one of the most important aspects of exercise instruction, in my opinion.

Why is proper technique so essential?? Because performing an exercise or movement correctly will a) allow you to get the most out of that exercise by using the correct muscles, and b) prevent possible injury and imbalances.

So, when you are first learning how to perform a movement, it is absolutely essential to concentrate fully on proper form. Because when you convert your training to "auto-pilot", you want to be sure that your body has discovered the safest, most effective way to do that movement.

Believe me... from experience in learning gymnastics skills incorrectly at the get-go... you don't want to have to relearn something! AND you don't want to get injured because you didn't learn to perform a skill correctly.


Point #1: Exercise technique IS very important.

Point #2: Do it right the first time - put in the work to teach yourself the right way - and you'll retain that skill without much thought or effort

Point #3: If you learn a skill right the first time, you can focus on other things... like breathing, forceful muscle contraction, or abdominal activation.


And if you take a break from a skill after learning it properly, it'll come right back to you pretty easily. Like riding a bike! Or driving a car... :)

Wednesday, March 18, 2009

Video Series - 15th installment

I took a little break from the pet peeve videos (alas - my camera decided to take it's last breath!), but now I'm back with the last few of the series. And footage from my new Flip Camera to boot!

Today's vid deals with the practice of ONLY doing exercises on machines... and why I advocate avoiding that practice!


Tuesday, March 17, 2009

Carb discussion, part 2



Okay...
Yesterday we figured out that the best way to control our carb intake is to practice 'carb timing'.

Meaning, we should try to eat starchy carbs first thing in the morning and in the 2-3 hours after exercise. At these times, the hormone insulin will partition the nutrients from our food into the muscle cells (instead of shoving it directly into the fat cells).

And with carb timing, we can make sure that our carbs take on a healthy role in our own recovery from exercise (instead of taking on a fat gaining role!).


Now...
It is still important to note that our current society is way too reliant on processed, starchy carbs.

I can't just tell someone who has been eating like a typical North American to abide by carb timing rules. Why?

Well, the typical North American diet looks like this:

Breakfast: cereal + milk, or toast/bagel, maybe some fruit juice
**cereal, toast, bagel, fruit juice... ALL processed carbs

Mid-morning or afternoon snack: granola bar, or yogurt, or pretzels, or fruit
**granola, individual packs of yogurt, pretzels, etc... ALL processed carbs

Lunch: sandwich and chips
**bread, chips... ALL processed carbs

Dinner: chicken, veggies, pasta
**this meal is not bad, but it still has pasta (processed carb!)


The typical North American relies heavily on processed carbs. They oftentimes eat them in place of lean proteins, healthy fats, fruits, and veggies (can't you see the severe lack of all of these food groups in the above description?!). Many times, in an attempt to be healthy, they choose these processed carbs because the package in which they come in reads, "healthy", "natural", "fat-free", "whole-grain", etc.

Instead of KNOWING the origin of the food, a typical person will let the package decide whether that food is healthy or not. They'll actually believe that a completely processed food is "healthy" because it now has a few "whole grains" in it! Come on... whole grain Pop Tarts are no better than regular Pop Tarts, people!!

Now, like I said yesterday... the occasional processed carb - like pasta, bread, cereal, etc - is perfectly okay. In moderation, any food is not too detrimental.

But, on a regular basis, the closer a carbohydrate is to its original source, the better of an effect it will have on your body. The best starchy carbs to choose?? Whole grain sources like wild rice, barley, quinoa, and full flake oats. Natural, nutrient-dense sources like potatoes, yams/sweet potatoes, brown rice, beans.

ALSO, if you don't exercise... all those processed carbs will do exactly what my reader said they would. They will cause a spike in the hormone insulin and they WILL be stored as fat.

End of story.


So, what will YOU do with this info??

Will you change your eating habits to limit processed carbs?
Will you practice carbohydrate timing?
Will you exercise in order to "earn" your carbs?
Will you attempt to balance out your diet with other foods besides carbs?
Or will you keep on doing the same thing and being like all other 'typical' North Americans??

It's up to you!

Monday, March 16, 2009

Carb discussion, part 1



One of my readers brought up a really great point last week...

After a quick video I posted giving the thumbs up for eating pasta, she was adamant in mentioning that reducing processed carbs really is essential for good health and for excess fat loss.

Well, let's delve into that topic.

First of all, let's determine the real message of my video...

Mike Roussell was simply stating that -
When processed carbohydrates like pasta are eaten immediately after a strenuous workout, those carbs are NOT converted to fat.


While I agree that overconsumption of processed carbs is one of the main reasons for obesity and health issues in current society...
I can also share with you that processed carbs are not inherently bad.


Eating one serving of a processed carb here and there will not strike you down where you stand.


They are only "bad for you" if you eat them in excess OR when you replace them for other essential, nutrient-dense foods.


More importantly, what the video's research (and other research) shows is that there is a good and bad TIME to eat starchy carbs. Both processed and unprocessed carbs, for that matter.


'Carbohydrate timing' is a concept that is very useful in fat loss circles.
It takes advantage of the concept that the body can more effectively utilize carbs at certain times. First thing in the morning, and in the 2-3 hours after strenuous exercise, starchy carbs are more apt to be used by the muscles, instead of stored as fat.


Yes, starchy carbs elicit the response of insulin. But insulin is NOT just a hormone that pushes excess sugar into the fat cells... Nope! It's also a hormone that pushes nutrition into the muscle cells, too!


So, if you give the body a specific food that increases insulin (like pasta, or any other starchy carb), BUT you administer that food immediately after you kick your own butt in the gym... the insulin will work in your favor.

That's right! The carbs will not be stored as fat... they will be pushed into the muscle and used to help the muscles recover.

Brilliant.


So, no, I don't agree with the people who believe that starchy carbs should be eliminated from the diet. I don't agree with the idea that grains were not around in the lives of our neanderthal ancestors, so we shouldn't be eating them. Far from it!

I can tell you from personal experience - and from client results - that starchy carbs CAN have a healthy place in your diet. If you eat them at the right times AND if you make sure to include all other major macronutrients into your daily eating habits.

BUT...
My well-intentioned reader was also right about processed carbs.
They are way too prevalent in today's dietary structure.
I can't deny her that fact.

I want to talk more about the overconsumption of processed carbs -
But you'll just have to wait til tomorrow!

Friday, March 13, 2009

Quotation of the Week

"Next time you're tempted to say you "can't", remember that what you're really saying is, "I don't want to." " - Craig Weller


I took this quote from an article that was discussing how we really do not know how far we can truly push our bodies.

And I agree with that sentiment.

On the average, most people will give up way before their bodies give up.

We feel the pain or discomfort of extreme physical activity - or even the discomfort of sticking to a new and different way of eating... we feel a little freaked out by the pain, we panic, and we give up.

I recognize this in every single one of my new clients. And I always tell them that I'm gonna teach them to become comfortable with being uncomfortable.

Because I'm looking for people to stop regressing back to the habit of saying "I can't!" as soon as something becomes a little difficult for them.

I WANT to see people acknowledging the pain, the discomfort, and the struggle... then I want to see them fighting to push through it. I want to see them holding back the part of them that wants to quit.

I don't like the phrase "I can't". It bugs the hell out of me.

It's a statement that screams:
"I won't even try"
OR
"I give up"
OR
"I just don't want to" (like it says in the quote above!)

I've seen plenty of people who hit that threshold of not having anything left to give... yet they STILL put in the effort to do more!! Why aren't they saying "I can't"?? Because they've decided not to quit until they absolutely have to. And for that, they will go far in fitness. And in life!

Think about that the next time you want to give up prematurely.
Whether it's in the gym - or in any other aspect of life.


You can handle SO MUCH MORE than you think you can!!

You are a resilient, capable human being.
Give yourself credit. Keep pushing forward with everything you do... no matter how long it takes you. And take the phrase "I can't" out of your vocabulary, for crying out loud!!

Thursday, March 12, 2009

Don't be afraid of pasta... Don't fear hard work!

I found this video recently, from one of my fav sources of nutritional info... nutritionist and founder of the Naked Nutrition Network, Mike Roussell.

Yeah, this video may be a bit scientific for some - but it still has a good message.

PLUS, it reiterates that fact that intense exercise is so much better for a phenomenal body composition than slow and steady exercise. A common theme of this week AND of this entire blog!

And after the commotion from my Monday post (yikes!), I think we need even more proof that intensity is super duper important (thanks to all the Facebookers for their fabulous comments, too!). Of course, we need to hear the message that starchy carbs like pasta are not necessarily "bad for you" as well.

So, take a quick look.
Those of you who enjoy your pasta will be excited.
Those of you who enjoy your pasta but don't enjoy working out will, unfortunately, not be quite as excited. :)


Tuesday, March 10, 2009

Another conversation about CARDIO - Part 2

So, yesterday we revisited the fact that
  • long bouts of slow cardio don't help with fat loss
  • the best methods for blasting away fat are intense activities like strength training and interval training

Since we're still discussing cardio, let's take a walk around the subject of interval training, shall we?

After realizing that I had neglected to fully explain the process and importance of intervals to my own hubby, I figured I may have not fully given interval training the attention it deserves in YOUR direction as well.

(Although, you married folks know how it is... stuff just doesn't get communicated sometimes... other people end up knowing more about your everyday happenings that your own spouse! Ah well, such is the way of life) :)

Okay, I digress... on to intervals!


How do I perform intervals?

The most popular interval method that I recommend to my clients is a system of alternating specific periods of intense cardio activity and specific periods of "active rest".

Intense activity involves performing your activity of choice at the highest intensity possible for a certain time frame. So, you can run much faster or put the elliptical on a much higher level or give yourself a greater resistance on the bike for 30 seconds than you can for 60 seconds. But, either way, you should be pushing yourself as hard as you can for the entire length of the intense bout.

"Active rest" means that you perform that same activity at a very low level for the specified amount of time. So, you are resting from the active interval, but you are still moving and being active.

Once your rest period is complete, you perform another intense interval. Keep alternating between intense activity and active rest for no more than 20 minutes. Oh, and in that 20 minutes, make sure you include at least a 3-minute warmup period.


How do I choose the speed/intensity/length of my interval periods?

The best way to structure these intervals are to:
  • push yourself as hard as possible for the intense interval, and then
  • use the active rest interval to completely recover and be fully prepared for the next intense interval.

So, the focus of your interval workouts are on the intense interval bouts. That means... if you need to slow WAY down on your active rest interval in order to fully recover before the next intense period, please do so.

As the weeks pass by, you can both a) increase the intensity of your intense interval, AND b) increase the intensity of your rest interval. But you should always be trying to improve.

Now, you don't want the body to get too used to the interval program that you start with, so here's an idea of how you might progress over the months:

Month #1: 2 days of intervals
- one day of 30 seconds intense / 90 seconds active rest
- one day of 60 seconds intense / 120 seconds active rest

Month #2: 2 days of intervals
- one day of 30 seconds intense / 60 seconds active rest
- one day of 90 seconds intense / 90 seconds active rest

Month #3: 2 days of intervals
- one day of 45 seconds intense / 75 seconds active rest
- one day of 120 seconds intense / 120 seconds active rest

and so on...

Intervals need never last more than about 20 minutes. It's not about the total time spent doing the activity... it's about the intensity put forth!

The greater the intensity, the longer your metabolism will remain elevated after exercise! And that's what causes tons o' fat loss with interval training (AND strength training). It's the metabolic disturbance caused by how hard you push yourself.

Now, you can also do intervals by:
  • performing a progressive pattern of longer intervals in one workout
  • choosing a handful of bodyweight exercises and performing them in interval fashion
  • finding an outdoor hill or flight of stairs, and performing alternating sets of intense uphill work and downhill rest
  • etc!
I could go on and on. But that should tide you over. AND... that should retrain your brain to stop believing that long, slow cardio is the answer to all your fat loss dreams. It's not!!

If you don't do intervals already, I challenge you to include them in your workouts twice a week for a month (without doing anything different in your diet!). Then, tell me what YOU think..l.

Monday, March 9, 2009

Another conversation about CARDIO - Part 1

Let's talk about cardio today.

Slow, long distance cardio.

If you've been following me for any length of time, you know that I don't like slow, long distance cardio... as a tool for fat loss.

I wanted to re-emphasize this point. Because, in an amusing turn of events, I recently had a conversation with my husband where he believed that I didn't like cardio activity AT ALL. I remember looking at him with this puzzled look on my face. "Whaaaa?" He thought I was very pro-weights, pro-strength training, pro-anything-BUT-cardiovascular-activity...

"But I always tell you about interval training, hon..."

Well, he had specifically remembered a conversation we once had where I told him that running a few miles every day wasn't going to do a lot for his fat loss goals. And he focused on that. Not even thinking about interval training as a different form of "cardio", he just focused on the thought that his wife was weirdly anti-cardio.

But it was just a misunderstanding. I simply don't like slow, long distance cardio... for fat loss.


So, let me first describe WHY long distance, steady-state cardiovascular activities do diddly-squat toward your fat loss results:

Last week, I explained that I had become more efficient at snowboarding... so I didn't have to work as hard. Well, when you run at one speed or one intensity - after a short amount of time, you become more efficient at that intensity. That doesn't mean you get better at burning fat. That means you don't have to burn as much fat to do the same work! Essentially, being more efficient means your body doesn't have to work as hard - and you get less out of the same activity.

How do we bypass this? Most people stay at the same speed/intensity and simply add on more time. With the way the body adapts to an activity (pretty darn quickly), you will soon be running or doing some form of cardio all day! I don't think most of us have time for this. And without any extra challenge added on to this form of cardio, we simply stop making any progress.

So, that's reason #1 for why long, slow cardio is not optimal for fat loss...
IT IS TOO EASY TO BECOME EFFICIENT AT A CERTAIN INTENSITY - AND WE DON'T HAVE ALL DAY TO DEVOTE TO CARDIO!

Reason #2 for my dislike for long, slow cardio as a fat loss tool...
LONG, SLOW CARDIO DOES NOT BURN ANY CALORIES AFTER THE ACTIVITY IS OVER. IT HAS LITTLE EFFECT ON METABOLISM AND 24-HOUR CALORIE BURN.

Whereas intense interval training will often cause your body to burn extra calories for 24+ hours after you've finished the exercise (wow!)... slow, long distance cardio will only burn calories during the activity.

Think about that.
Intervals = possible 24 hours of extra calories burned
Steady-state cardio = 1 hour or less of extra calories burned

What will give you better fat loss results??

It's simple! Intervals! Intense exercise!
NOT slow, long distance cardio!!

In fact, there were three different long-term studies that studied two groups. One group did no cardio at all and another completed 45 minutes of cardio on 3 separate days. All three studies lasted 3 months, 6 months, and 12 months. And the results were staggering. They all showed NO SIGNIFICANT FAT LOSS RESULTS for the group that did the extra cardio. NOTHING!!

Slow cardio is great for people who are training to run half marathons, full marathons, and triathlons.

But it absolutely sucks as a fat loss tool.

Keep hammering that into your brain if you really want to shed any excess fat.
What to do instead? Strength training and cardio intervals!

Tomorrow, we'll delve more into intervals!!

Saturday, March 7, 2009

Birthday excitement!

Well, I'm turning 31 today.
How exciting is that?!

Why am I excited, you ask?
Because I've decided that I'm never gonna be afraid to grow older.
I'm going to celebrate each and every successive birthday in a blissfully ignorant state.
And I'm going to cherish each milestone I reach. Most definitely.

Growing older will not mean inevitable deterioration for me. No sir.

I will continue to stimulate my body and my senses with activities and challenges until the day I die. And because of that, I will never be "old".
Why have I come to this conclusion?

Well - although I'm still technically "young" at 31... it has still been 24 years since I began working out as a competitive gymnast. It's been about 9 years since I retired from gymnastics. In my fitness lifetime, we former athletes do tend to perceive ourselves as a bit "old".

However, I've dropped this perception.
I've refused to believe that I'm incapable of growing stronger and more fit after leaving my sport.

I've refused to believe that the passing years will take control of my health and pull it downwards.

I can confess that I'm in the best shape of my life - both physically and mentally...
(and it's true I've been in amazing shape many times in my athletic life).

But this time, it's different. There's a satisfaction with my entire well-being that was never there before. There's a desire to take care of myself. And there's an immense pride in my abilities... more so than ever before.

And I aim to continue this trend through any obstacles I might face in the next 70 years or so :)

I know that I'll eventually slow down a bit. But not for a long, long, LONG time.

What about YOU?
Will you refuse to be "old"?
Will you enjoy your birthdays and quit focusing on some arbitrary number?
Everybody else has decided that older is an ill fate... will you choose to ignore that sentiment and create your own definition of older?
Will you get moving and enjoy what your body is capable of??

Really, you don't have to be "young" to be in great shape!

Youth really is relative. It may be a tangible thing as far as age, maturity, and experience goes... but a youthful vitality can be created at any time!

Besides:
Activity can make you younger.
Movement can keep you young.
And, of course, making lots of other important lifestyle choices - like nourishing yourself with real, unprocessed foods, practicing moderation, sleeping/resting/recovering, relieving stress, laughing, using your imagination, etc, etc - will aid in that perpetual youth.

So, friends, will you join me?
I invite you to change your perception about age and fitness - if you haven't already.
I invite you to follow along on with my adventures throughout this next year, and follow my lead as a "young at heart" advocate.

But before you do that, have a celebratory drink for my birthday :)
Cheers!

Friday, March 6, 2009

Quotation of the Week

"If you cannot find meaning in your life, it is your responsibility as a human being to create it, whether that is fulfilling dreams or finding work that gives you purpose and self-worth - ideally a combination of both." -Timothy Ferriss, "The 4-Hour Workweek"


Timothy Ferriss, author of the life-changing book "The 4-Hour Workweek", has certainly discovered how to fully enjoy life by eliminating arbitrary work and actually creating time to live a significant existence.

I like this quote of his, not just because it emphasizes the importance of creating a meaningful, fulfilled life... but because he urges you to create that meaning yourself! To take responsibility and to stop being a passenger in your life! To steer yourself down a pathway that YOU choose. And to stop believing that there is a specific, set plan for you - if you sit around and wait for it.

Your life will become something great if you make it that way.

Your health will improve drastically if you choose to adopt behaviors that match with the outcomes you desire.

Don't wait for it.
Don't just blindly believe the idea that you have no control.
Don't simply accept things that the outside world feeds you.
Don't cry when your life is not the way you pictured it.
Don't sulk and give up.

Go out and experience the world!
Change things in your life that don't allow you to live it in the way you'd like.
Try things that scare you - don't be afraid to embarrass yourself.

Take responsibility. For YOUR life. So that you can enjoy a full, happy, super fantabulous existence. Life rewards the brave. Will that be you?? I sure do hope so :)

Wednesday, March 4, 2009

In remembrance...

We all have those people in our lives.
The people who influence us to become who we are in the present day.
The people who have helped us to realize our full potential (or who have at least led us in that direction).

Well let me tell you this...

My enthusiasm for life -
My passion for movement and vitality -
My limitless pursuit for excellence... in fitness and in all other areas of life -
My intense work ethic and refusal to give up -
My belief that I can accomplish anything -

Those essential parts of me were embedded in my internal coding by one phenomenal man...
My DAD.



And on a day like today - the 14th anniversary of his untimely passing - I have to honor his memory and the immeasurable impact that he had on who I am and how I live my life.



Clifford Ball was a phenomenal man - and an even more amazing father. He not only instilled strong values, self-confidence, and an optimistic disposition in me, but he made sure I knew that I was loved, supported, and respected.

And I am so lucky to be able to revisit a lot of that support and love... through the stacks of photo albums and videos he created from each and every year of my competitive gymnastics career. Because, yes, he was at every single gymnastics meet I ever attended, even though he lived in a different state after my parents split. I never once doubted the love of my dad - because he consistently showed it through his supportive actions.

Unfortunately, the majority of the people with which I surround myself nowadays never had the privilege of meeting good ole' Cliff. But they have gotten to share the stories I tell about him. They have heard the sweet details of his passion for life, his quirky sense of humor, and his larger than life presence. And I'll keep on sharing those details and those stories - so that his memory can accompany me for the long haul, comfort me on days like today, and remind me of my capability for greatness. I think I'm pretty lucky to have that.



Thank you for letting me share my thoughts, my friends.
Thank you for letting me celebrate such an important influence in my world.

Tuesday, March 3, 2009

Tahoe Picture Book

As promised, here are some amusing photos from our Tahoe getaway...

AND, here are 5 fun tidbits from the trip:

1) Compared to last year's snowboarding trip (that left me aching in pain and soreness the entire time!)... I did not suffer from any soreness at all. None! Well, except for a bit o' tenderness in my neck following some sweet wipeouts :)

Why the miracle of absent pain? Two reasons. First of all, I'm much stronger this year. Secondly, I've gotten a lot better at snowboarding! And when you improve at an activity, you become much more efficient at that activity. Meaning, you don't have to work as hard. (remember this - because we will revisit this concept again next week...)

2) After another trial run with packing light, I am absolutely sure that I'll be able to simplify my life into two bags for our upcoming year away from home. Six more months, my friends. How thrilling!!

3) Walking backwards in snow shoes is almost impossible.

4) Dave and Elena are phenomenal parents to little Alexander. The patience they carry is truly incredible! We've learned a lot from their example, and will look forward to applying what we've learned in the future. That's right, I said "future" - deal with it!

5) I enjoy cookies way too much. I think I have a problem! Either that, or Eloisa's cookies are just way too addictive (thanks, Elo, for ALL your cooking!)... I think it's a bit of both :)

Alright... PICS!


Kim & Elena, on their way up to the funhouse! (don't ask)


Kim, Elena, & Paul - on a beautiful bluebird day


Dave, Kim, & JD - at the top of KT-22 in Squaw
(can you see the sideways snow!?)


Kim, shredding up the mountain. Awww yeeeah!


JD, plowin' through the powder on a snowy day


Elo, showing off her new skills after skiing lessons :)


JD & Dave, spending an afternoon on the back side of Northstar


Kim, Elena, & Paul - about to drop off a super steep face. Whoa!
(beautiful Lake Tahoe in the background)


A scenic shot at Alpine Meadows
(and some perma-grins to boot!)


Kim, with one of Alpine's famous rescue dogs


Ahhhh - JD, takin' a break before heading back up


Elena & Alexander - sledding in our temporary backyard


Kim & "Tahoe Joe" :)


Dave & Alexander - exploring!


Kim, leading the snowshoeing expedition


Elena, Dave, & JD - watch out for those coyotes!!


My hunky hubby :)


Kim, Elo, Paul, & Dave - night snowshoeing!

Thanks to all of you who joined JD and I on such a stellar trip. Here's to sushi, poker, the bottle collection, 40 degrees, rockin' on the railway, taco night, solitaire, margaritas, video-boarding, Paul's flask, Forgetting Sarah Marshall, and that brilliant gas fireplace!

Monday, March 2, 2009

If you're not falling...

Hello comrades!
I'm back from a week of snowboarding in the Lake Tahoe area.
And - wow - did I milk every last drop of satisfaction out of my trip!

I'm trying to get my s**t together today, after returning home at 3am yesterday... So, I apologize for the lack of descriptive photos. But I promise that there will be tons more photos tomorrow (and in the upcoming March newsletter!) :)

Anyway, after the past week of complete immersion in a sport that allows you to see nature in such an intimate way...
A sport that requires you to both release full control as well as confront your fears and doubts...
A sport that causes you to run the gamut of emotions in any single day from total confidence to skepticism to massive frustration and back to pleasurable assuredness and enjoyment...

I am absolutely certain, yet again, that I LOVE the sport of snowboarding.

And my strong reason why I am so sure of this sentiment?
(Besides the fact that I embrace all the uncertainty and inconsistency that come with sliding down a mountain on a stick o' wood)

I am continually striving to improve!

I am challenging myself to try a little bit more each day.
I am enjoying the experience of having those challenges.
I am actively seeking out those aspects of the sport that frighten me.
I am falling and getting back up.
Because "if you're not falling, you're not learning!" (Thanks, Dave Hulting!)



I became a completely different snowboarder during last year's trip to Whistler, B.C., Canada. And after experiencing such a huge leap in ability back then, I figured that there was no way I could improve that much again on this year's trip. But because of my willingness to try to improve, I definitely took another giant leap!

And I couldn't be more satisfied with the experience!
I couldn't be more proud of getting to a level I never imagined I could.


In a similar scenario...

During the past six months of doing CrossFit, Krav Maga, and Kickboxing, I have slowly, steadily attempted to improve at something - anything - as the weeks fly by. That constant, unexpected improvement is so extremely exhilarating that it keeps me wanting more! It keeps me on a pathway of desiring to upgrade myself and of wanting to fully experience life.

Now, I'm on the road to the So Cal CrossFit Games Regional Qualifier in April, I'll be testing into the next level of Krav Maga this March, and I'm slowly improving my Muay Thai Kickboxing skills. Slowly.

Add my new snowboarding prowess to that, along with my recent "powerful" bowling skills, and I'd say that I'm pretty happy with my current abilities. For now.

But soon, I'll want more. I'll want to do more... to be more. And I won't just want more progress in the gross physical realm. Progressive acquisition of new cognitive abilities and fine motor skills would be fabulous too.

I want to learn some new languages. Although, I think I'll just start with one. ;)
I would like to keep learning more about business and marketing - so that I can continue to get my message out to more and more people who could really benefit!
I would like to learn to play an instrument. I took violin lessons in the 4th grade... maybe it's time to try again??


What types of skills and abilities do YOU enjoy?

What types of activities have YOU always wanted to try?

What fascinates you? What scares you?

What would you be willing to attempt - if money and time were no object?


Life is not just about work and money and responsibilities, my friends.
It's about enjoyment. It's about relationships and human connection. It's about learning. And it's about getting better and better with age. Like a fine wine. :)

So, think about it! How can YOU enrich your life with new experiences/activities/skills? And how can you continually progress into a better you?

I'll post some fun pics from my trip tomorrow.



See ya then!