Ask The Fitness Expert

Q. I’m training for a 10k and have noticed that despite the hours I’ve spent on the pavement, my endurance has not gotten any better. I feel like my legs just aren’t strong enough to keep going. What can I do to keep this from happening so I can go further without tiring?

A. A simple solution is to incorporate a few days of strength training into your running program. Muscle fatigue is caused by a buildup of lactic acid (that burn you’re feeling) in your working muscles. Increasing your leg strength through resistance exercise will make your muscles more efficient at converting lactic acid into energy for your run – not to mention those hills won’t seem as treacherous once you’ve gotten stronger. Better yet, you’ll become less prone to injury since resistance training strengthens the connective tissue around and within the joints, not just the muscles themselves. One other thing you should consider is flexibility training. Tight muscles can fatigue quickly and are also more prone to injury. A personal trainer can design a customized resistance and flexibility program based around your running schedule and individual needs.

Blair Meadows is the manager at Fitness Together, a private personal training studio in Greensboro. She has a Bachelor’s Degree in Exercise and Sport Science from UNC-G and is certified through the American Council on Exercise, Titleist Performance Institute and The American Academy of Sports Dieticians and Nutritionists.

Reject The Diet Mentality; Cindy Mondello

Become an Intuitive Eater

In the August 2010 edition of Guilford Woman, I began writing a series of articles to share some information that every woman should have – the steps to freedom from the shackles of dieting and disordered eating! Research suggests that 83% of college women diet on a regular basis…no matter what they weigh. Another study by UNC at Chapel Hill reveals that 3 out of 4 women between the ages of 25 and 45 suffer from disordered eating. It is estimated that 30 billion dollars is spent in the weight-loss industry annually. And, yet, the reality is that nearly 95% of all diets fail.

So why are we women (and men) still allowing ourselves to be deceived by the dieting mentality…doing the same things over and over and expecting different results? This reminds me of an Old Testament Scripture found in the book of Deuteronomy, when Moses and the children of God were made to wander in the wilderness for forty years. In chapter 2, verse 3, the Lord spoke to Moses saying, “You have circled this mountain long enough. Now turn north.”

Do you feel like you have circled this mountain of failed diets and disordered eating long enough? Are you looking for the way to “turn north”? Well, if so, that is what this series on intuitive eating has been all about! Nutrition experts and authors Evelyn Tribole, M.S., R.D., and Elyse Resch, M.S., R.D., are responsible for paving the way “north” for us with their 10 Intuitive Eating Principles. And it has been my pleasure to provide you with a peek into the process through these summary articles featured monthly in Guilford Woman. (Find the previous nine in the online editions at http://www.guilfordwoman.com.) However, before we say good-bye, we have one more step to take – the final principle in this life-giving, bondage-breaking journey we’ve been taking together.

Principle Ten: Honor Your Health e Nutrition

Many times when people hear about the intuitive eating principles, they mistakenly believe that it’s an “eat whatever you want, whenever you want, and don’t worry about health” program. While honoring your hunger and welcoming back all formerly forbidden foods is central to becoming an intuitive eater, making healthy choices is an equally important piece of the puzzle. Both Tribole and Resch are registered dieticians and have years of experience with nutrition. However, they also know that if nutrition and healthy eating are introduced too soon in the process, even the most sincere chronic dieter on the road to recovery will still equate “nutrition” with “diet.” And, if you remember, the first principle of this process is rejecting the dieting mentality. Therefore, it is with purpose and intent that nutrition comes last, suggesting the need for a healthy relationship with food to be in place first.

So, What Is Healthy Eating? This question is difficult to answer in light of a nation consumed with reading food labels and counting calories. Michelle Stacey, author of Consumed: Why Americans Love, Hate, and Fear Food, introduces a unique concept for healthy eating – enlightened hedonism, or a balance between information and pleasure. Information is derived from listening to your body, as well as following nutritional guidelines (a modified Food Pyramid presented in detail in the book Intuitive Eating.) In regard to pleasure, it is important to never lose sight of the satisfaction factor lest you slip into the role of diet/health martyr. In other words, you need to make sure you actually like the taste of the nutritional food you are choosing!

Healthy eating also includes choosing foods from across the food groups. Many chronic dieters have learned to “manage” their diets by just eliminating certain foods altogether. Yet, gentle nutrition involves balancing these foods into your meals, and for good reason. A study reported in the American Journal of Clinical Nutrition indicated that people who omit several food groups from their diet have a higher risk of dying sooner! In summary, eating healthfully is not about a perfect diet. It is about choosing foods that honor your overall health and your taste buds!

Well, friend, this may be the end of the series, but if you choose to put into practice these ten principles of Intuitive Eating, it is just the beginning of a wonderful new way of living. You have been circling that mountain of dieting chaos for too long now. It is time to change direction. Turn north.

Cindy Mondello is a Licensed Professional Counselor and founder of Restoration Place Ministries, a local nonprofit organization offering significantly-discounted Christian counseling services for women. For more information or to schedule an appointment with one of our therapists, call 336-542-2060 or visit us at http://www.restorationplaceministries.org.

Ten Core Principles of Intuitive Eating

by Evelyn Tribole, M.S., R. D. and Elyse Resch, M.S., R.D., F.A.D.A.

1. Reject the Diet Mentality

2. Honor Your Hunger

3. Make Peace with Food

4. Challenge the Food Police

5. Feel Your Fullness

6. Discover the Satisfaction Factor

7. Cope with Your Emotions without Using Food

8. Respect Your Body

9. Exercise – Feel the Difference

10. Honor Your Health – Gentle Nutrition

Bangin! Nutrition

WHERE YOU’RE PAID TO LOSE WEIGHT

While Webster’s Dictionary gives multiple definitions for the word “banging,” perhaps the one best suited for the “bangin’” in this nutrition club’s name would be “To work diligently and often at length.” Everyone knows that good nutrition—and wellness—are extremely important but take patience and time to accomplish.

Maria at Bangin! Nutrition, 4604 West Market Street, Suite 100 (next to Berts Seafood) in Greensboro is trained to help people lose or gain weight—or simply get healthy. Her business is a Nutrition Club. The cost of membership is $6.00 per visit, with the initial visit being an exception. For their first visit, all clients receive FREE a shot of Aloe Vera juice, a 16-ounce Fat Burning Herbal Tea, and also a 16-ounce Protein Smoothie. In addition, they get a FREE professional Body Analysis.

All three of the above-mentioned liquids are extremely important to good health. Aloe Vera juice helps in the prevention of acid reflux. The Herbal Tea, with antioxidant and thermogenic benefits of green tea, provide a great energy boost without accompanying “jitters,” burns about 160 calories per 16-ounce cup, and is all natural with no added caffeine. This low-calorie tea comes in 4 flavors including lemon, peach, and raspberry.

The delicious 16-ounce protein Smoothie meals, all under 300 calories, come in 33+ flavors and help support weight management. Among those are blueberry muffin, key lime pie, almond joy, chocolate caramel cheesecake, banana split, and butterfinger. Also, Maria can add more protein to any shake to help build and maintain lean muscle mass to help you feel fuller longer or fiber for healthy digestion.

For someone wanting to lose weight, 2 shakes and one lean and colorful (green and yellow veggies) are recommended daily. Clients needing to gain weight drink 3 shakes and eat a lean, colorful meal. After reaching their desired goals, all maintenance recommends 1 shake a day.

A very special incentive for club members is Bangin’ Nutrition’s Weight Loss Challenge, with a new session beginning every 8 weeks. This is how the Challenge works: Participants can win money during this contest. Each person has his or her own personal coach, a FREE wellness evaluation, group support, and much, much more! Registration is $35—all paid out in cash and prizes to the winner. Specific rules do apply to keep everyone consistent. A bonus is also offered: Bring 2 friends and win a prize worth $40. Register now at 336-253-4944. The perks are outstanding!

This nutrition program may be especially interesting to brides-to-be, who want to lose weight before their wedding day. Call today, and talk with Maria for a free evaluation and free samples. This nutrition program is also safe for pregnant women, diabetics, and children. All products are natural and water soluble. Maria also provides unique in-service visits for companies and their employees. She supplies up to 20 shakes in 2 flavors for workers, who are interested in her weight-management program, during their lunch hour.

Everyone likes success stories, and Bangin’ Nutrition is no exception. Members have lost as much as 98 pounds. One man, Robert Ponder, lost 70 pounds and 5 pant sizes in 8 months. Before, he had high blood pressure, high cholesterol, acid reflux, and was a severe Diabetic, taking 7 shots a day, which equaled 254 units of insulin. He was tired and sick all the time. After dedicating himself to the Bangin’ Nutrition program, his blood pressure was normal, his cholesterol was under control, his acid reflux was gone, and he had energy “through the roof.” He said, “I can’t tell you the last time I got sick. I love these products.”

This success story gets even better. Ultimately, he lost 80 pounds and according to him, “changed his life.” Today he has lost a total of 91 pounds, is off blood pressure, cholesterol, insulin, and oral medications. He asserts: “I have beat diabetes!”

Reject The Diet Mentality

Become an Intuitive Eater

Principle Four: Challenge the Food Police

In our quest to become Intuitive Eaters, we will focus this month on the fourth of ten principles: learning how to challenge the food police. In the world of dieting and eating, there are specific “voices” which influence the way we think, feel, and behave in regard to eating. In light of our limited space here, I will introduce you to the two most important voices: the Food Police–which is only harmful–and the Nurturer–which is only helpful–in determining the success of becoming an Intuitive Eater. To learn about the other voices and how they can help or hinder your journey, read chapter 8 in Intuitive Eating by Evelyn Tribole and Elyse Resch.

Developed through dieting, the Food Police is a strong voice that judges how “good” or “bad” you are in the area of eating, and it almost always surfaces with a verdict of “guilty.” The highly critical Food Police inspects every eating action. What thoughts are being promoted by your police? Here are a few common ones: Sweets are bad for me. I should never eat after 6:00pm. I should never eat anything that has fat in it. Cake is bad. Carrots are good.

It is important to realize that the Food Police is not only alive and well within our own private thoughts, but also in our culture, where even non-dieters experience eating angst. In a random survey of approximately 2,000 adults, nearly half reported feeling guilty after eating food that they enjoy! So be aware that the Food Police lurks in the shadows of society, in the comment of the well-meaning friend or family member who says, “You’re not going to eat that, are you? I thought you were trying to lose weight!” However, we must realize that just because someone makes an inappropriate comment does not make it true.

On the other end of the spectrum, where the Intuitive Eater is found, you hear the voice of the Nurturer–soft, gentle, and nonjudgmental. It never scolds or scrutinizes and is one of the most significant tools to becoming an Intuitive Eater. It will provide coping statements to counteract the harsh accusations that the Food Police can hurl. The following are examples of what our Nurturer might say: It’s okay to eat a cookie; eating a cookie is normal. When I overate today, I wonder what was really going on with me that I needed more food to comfort myself. Losing weight is a slow process, and I will choose to be patient and celebrate the successes along the way.

So remember, even when you reject dieting (principle one), honor your hunger (principle two), and begin to make peace with food (principle three), if the Food Police isn’t subdued, you are on a slippery slope headed back to bondage.Rid yourself of the negative voices that have been buried in your psyche for so long, and instead choose to nurture yourself with gentle truth. By listening to your instinctual signals, you’ll have the chance to form a healthy relationship with food!

There is something that I have to state

I for one did not know things were the way that they were, I have always put on blinders because I have felt that some things are best left alone if you cannot control it.

I thought that femininity, grace, poise, charm, and elegance were states of mind that one girl chooses to live her life.   As I read all these new blogs that found their way to mine I now wonder all these years when I was tormented by follow classmates and peers was I just subconsciously caring the traits because it was the right thing to do?

I remember in my teenage years reading books that had to deal with fashions of a decade; my strong preference in the fashion series was the 1920s, 1930s, 1940s, 1950s, 1960s, and 1970s.  It does seem like I am not alone anymore in this world of mine; it seems that there are others that feel the same way but, they are not around to hang out with.

I figured that one day I would find that one true special friend that I can hang out with all the time but, it is starting to look I am not going to the right events to acquire such liked minded individuals.

I find myself happier in the most weirdest of places such as the library or the art galleries that see very little action in the normal business hours.   I find myself happier doing art work in the privacy in my own home even though that there are better artist than me but, I majored in Studio Art so, I am doing the best that I can in order to make something of myself.

There are times that I found myself happier is learning about serial killers because they had hard beginnings such as myself but, they lead to the road of taking lives of people at times did them no wrong by any means; the only thing that they did was to do harm to those that could not help themselves.

I also seem to be happier dealing with individuals that can understand how I think and respect in what I believe in, I need to understand one thing.   How is it that I attract a bunch of garbage in my life when I try so hard to be myself and live in a manner that is respectable and of high moral standards.

All my life I have found the most crappiest of people to take interest in me, I also learned that these are the type of disgusting vermin that don’t go away that quick.   No they seem more interested in me when I would go to the pool in vintage swimsuits such as the ones seen in old movies.

I loved the red lip look that was classic and timeless during those time periods; I choose Mary Kay lipsticks to keep this look a float compared to the other brands of lipstick that are out there.   Laura Geller and Bobbi Brown are nice brands as well but, I prefer to keep Mary Kay on my lips compared to what I see other women wearing.

I have more about myself to learn than what I thought I already have.

Raw Mint Chocolate Ice Cream Sandwiches

Ingredients:

  • 1/2 cup nut or seed butter (such as almond, peanut, or sunflower seed)
  • 3 tablespoons cocoa powder
  • 5 dates, soaked
  • 1 dash salt
  • 1 teaspoon vanilla
  • 1/4 teaspoon raw peppermint extract
  • 2 bananas, frozen
  • 1 tablespoon chopped fresh mint
  • 1/2 teaspoon raw vanilla extract
  • 2 tablespoons raw cocoa nibs

Directions:

1. Line an 8-by-8-inch baking pan with parchment paper. Mix nut butter and cocoa powder in a food processor or high-speed blender for about 1 minute until a smooth consistency is achieved. Add dates, salt, vanilla, and peppermint extract, and mix on high for another minute (you may need to stop and scrape the sides down). Press mixture into pan and freeze for 30 minutes. Cut into 8 even square “cookies,” remove from pan, and store in freezer until ready for use.
2. Place bananas, mint, and vanilla extract in a blender, and blend for 45 seconds until smooth. Add cocoa nibs and blend for another 10 seconds.
3. Place four cookie squares onto a pan lined with parchment paper. Spoon a dollop of frozen banana mixture onto each cookie, then top with another cookie. Place back in freezer for at least another 30 minutes. Store in freezer until ready to serve.

Keeping Positive; experiences after weight loss

One thing that I learn that it takes great dedication and motivation to wake up a 4:30 am in order to get to the 5:30 am bootcamp sessions that are three times a week.  It was hard at first but, one must realize that weight loss does not come off that easy.  It takes determination, dedication and motivation in order to fully achieve a persons goal.  Today was my hardest day because its Labor Day and, I am trying to stick to the veggie burgers and Veggies dogs instead of the meat variety.   I had to bring in the vegetable fries and the sweet potato fries because everyone puts in the junk food.

Now they have classes at the fitness center that I go to and, they are very fun but, its the matter of how you view yourself and, what level of motivation that you have.  Now many guys are not aware of the psychie that women have after extreme weight loss for, they don’t know the emotional downturn it takes on a woman to be told that she can’t do anything because she’s big so, that is why I favor gyms that have a women’s-only section of a women’s-only bootcamp.  Yes there are men out there that have the impression that these things are a form of feminism; this could be true but, that’s not the case when it comes to workout sessions with women.

Now some how I found that there is a form of hypocrisy when it comes to the aftermath of losing a lot of weight; don’t worry that’s common when it comes to the matter of losing weight.   You are going to have those people whom were overweight like you but, some how they figured well you need to do this and you need to do that.  Ironic they want to tell you how to keep off the weight but, they can’t lose the weight themselves.  This is what I have experience a lot with those whom were overweight when I was and, I do ignore them because they can’t tell me anything unless they lose the weight themselves.

Next, I would also like to mention the ones that teased those whom were overweight and all that unmercifully that try to befriend and, tell you all sorts of nice things and give out suggestions to keep that weight off.   Yeah how about you tell someone who cares or ones that want to actually deal with you from here on out.   Yeah you are going to have people like those that are going to be like that and, they are going to act like nothing happened between the two of you but, continue to ignore them and do what is best for you.   These are the most fake people that you can find on the planet after a extreme weight loss.

Atmosphere of the gym setting 

Now what I mentioned that all the gym bunnies are really nice no matter if they are masculine or they are feminine; they are the nicest and most supportive groups of women that you’ll ever meet if you go into a gym.    Now the masculine ones are probably more unapproachable at first but, they are really nice (don’t assume that they are gay or bi because not all of them fall under those stereotypes); they do stick together when it comes to dealing with those guys that are trying to mess with you in the gym.

Not all men in the gym are jerks because there are some really nice guys in the gym but, you have those guys that notice you when you are going to the gym on the regular and, when they notice that you frequent a certain gym they want to get close to you for, you are a subject of curiosity that can lead to them become annoying as the result they don’t use proper gym etiquette.   Now if they are hogging the workout machines, telling you that you don’t need the protein shake and the fat burner smoothie after a extreme out or, they are following you around asking you why you are socializing; those are the ones that you need to avoid because they are not using the proper gym etiquette that is required of them.   They see you as a different person but, they don’t know how to handle you now because you have a different appearance.

What does this lead to?  Well this leads to gym members, trainers, fitness coaches, and workout instructors to also take notice because, some of these don’t stop to think other people are watching them while he is watching you.   If he starts acting real stupid then most of the muscle guys whom are either the athletes or bodybuilders deal with him and, they are not nice about it when it comes to messing with the gym bunnies.   Messing with Gym bunnies are a big no no in the workout world so, do communicate with the muscle men because they are you great asset in keeping the guys that are jerks away from you or in line.

Now who are the muscle men that I am talking about that you need to communicate while going to the gym?  Here is what I know from years of going to the gym and years of making friends at the gym.

Skinny Ripped-Definition? Check. Striations? Of course. Six-pack? They know it. their veins pop, every surface muscle is shredded and separated, and their abs tell a story of hard work and sacrifice. Why wear a shirt? Women want them and men want to be them, even if they can’t admit it. This is ripped.

Male Model-their upper abs are visible; their lower belly is flat. their muscle is defined, not striated. they’re in shape, but their aren’t shredded to the bone. their body is gym-built with a mainstream appeal. Softer but photo-ready, this look is at home on the beach. Feeling good is looking good, and they do both.

Athlete-This body is built with plyometrics, high-intensity training, and weightlifting. It’s about power, speed, and agility. They want to look good, but performing well is equally important. They’re packing a lot of muscle from years in the gym, but drills keep them lean, mean, and explosive. People see them and instantly think, “Athlete.”

Bodybuilder-The gym is his second home, and it shows. Every surface muscle is chiseled, visible, and pumped. Anatomy charts are made from his physique. This body takes years of training, dedication, proper nutrition, and support. Bodybuilding isn’t a hobby, it’s a lifestyle. He want it? Make it his life.

Strongman-Bigger is better and stronger means everything. They don’t have the look of a toned bodybuilder, and they don’t want it. Cutting? Forget it. They eat big to lift big. Their muscle is dense and powerful, built by years of heavy training. They want to push tires and lift cars? Train hard, lift heavy, and don’t let anything get in their way.

Pro Bodybuilder-Bigger wasn’t big enough, so he became the biggest. they’re beyond lean, larger than life, and their muscles have muscles. What describes their physique? Garden-hose veins, cheese-grater striations, and superhero-worthy size. When he  steps on stage, He owns the stage. He is  the epitome of bodybuilding.

They aren’t that hard to find in the gym and, they are the sweetest guys that you’ll ever meet but, taking them home to momma is a entirely different story.  I find these men more attractive them the ones that don’t go to the gym at all nor do not work out at all.

For those who have trouble with the girls who think they are trying to help by telling you that you need to do this and you need to do that.  I got some news for them, there is a wide range of gym bunnies ranging from Fashion model to Bikini/swimsuit model to Fit woman to fitness model to bodybuilder.

Now these girls don’t play when it comes to outsiders or noobs that do not know proper gym etiquette that want to act out of line because I found some that will cut a noob like a fish and ask questions later.   Its good to talk to those in the gym because they stick behind you when it comes to dealing with the wanna-be trainers or wanna-be fitness experts.   Now don’t get me wrong there are fitness experts to be in the gyms and they are awesome and, they are the first to stand up for you when it comes to dealing with the wanna-bes.  When it comes to the female wanna-bes versus the guys getting their butts handed to them, they don’t like it at all and then try to play the victim role or the concern individual role.

Now this is going to happen its not avoidable at all.   Though there are ways of staying positive through out this.

When you have you workout have the shake and smoothie because you deserved it and, no one should tell you what you should have along with what you shouldn’t have since they are not knowing what’s going on inside your body.

You don’t have to reward yourself with food because there are other things that you can reward yourself when it comes to losing weight.  One way is have a spa day another is buying a new workout outfit or, buying a ticket to a zumba concert.

Another way to keep positive is to walk an extra ten minutes after making a new milestone to weight loss or biking for an extra twenty minutes.

Tell yourself good things and let the negativity keep you motivated losing and keeping the weight off for good.

Keeping positive and keeping good relations in the gym are great ways to stay on track.  Thanks for stopping by.

Mini Blueberry-Lemon Cheesecakes

 

When you make dessert, even if you are disciplined and can keep yourself to one slice of cheesecake, the leftover sits in your fridge, tempting you to have a slice here and a nibble there. This recipe from Fit Pregnancy solves both problems: The muffin-sized cakes make for easy portion control, and since it only makes four servings, chances are you won’t have any remaining. But if you want to make more for a party, it’s easy to double or triple.

Ingredients:

  • 1/3 cup graham cracker crumbs (from 2 whole crackers)
  • 1 teaspoon melted butter
  • 1/8 teaspoon table salt
  • 1/3 cup light cream cheese, at room temperature
  • 1/3 cup lemon 2% Greek yogurt, at room temperature
  • 2 tablespoons plus 1 teaspoon sugar
  • 1 egg white
  • 1 teaspoon lemon zest
  • For blueberry topping:
  • 2/3 cup blueberries
  • 1 teaspoon sugar
  • 1/2 teaspoon lemon juice

Directions:

1. Preheat oven to 325 degrees. Line a muffin pan with 4 paper cupcake liners.
2. Combine graham crumbs, melted butter, and salt in a small bowl. Spoon crumb mixture into bottom of cupcake liners, pressing down lightly with the back of a spoon to flatten. Bake for 5 minutes.
3. Meanwhile in a medium bowl beat together cream cheese, yogurt, sugar, egg white, and lemon zest until smooth. Pour evenly into baked cupcake liners and bake for 20 minutes or until set on top.
4. In a small bowl toss together blueberry topping ingredients. Microwave for 30 seconds and mash lightly with a fork to release juices.
5. Chill mini cheesecakes and blueberry topping. Garnish cheesecakes when ready to serve.