3 Pounds of Sugar

Those of you who know me well know how big of a nerd I can be. Over the last few years, I have developed a love for research science, and now I get to conduct my own little experiment.

 

My boyfriend Matt drinks on average 4-5 cans of Dr. Pepper a day. Despite my best efforts, his diet isn't the greatest either- he has been a picky eater ever since he was a child, and that's obviously not going to change. He began training with me in January- 5 days a week of strength training, 1-3 days a week steady state cardio and he will sometimes do a HIIT workout with me ;) I have managed to sneak in some extra protein to his diet via protein powder supplements, bars and other 'protein snacks' to replace his usual 3 fruit roll-ups and a rice krispy treat. He has dropped about 10 pounds just adding exercise to his routine, as well as started putting on some muscle and seeing some gains. He's a smart man, so when he listens to me lecture on about the harmful effects of sugar, the overwhelming benefits of exercise, and so on, and so on... He knows that in order to SEE the muscles he's building and get the 'cut' look he's going for, he has to reduce not only his calories, but his super high-sugar diet has to change. He has decided to cut soda out of his diet all together and is allowing me to collect data about his experience to show first-hand how a change in dietary habits can change the human body.

 

I've done the calculations, and the amount of soda Matt drinks in a week adds up to 5,250 calories and 1,400 grams of sugar! Did you hear me.....? That equates to 3 POUNDS OF SUGAR A WEEK. WTF?!?!?!?!?!

 

We are going to be charting his body weight, body fat %, body circumference measurements, cardiovascular health (via Harvard Step Test) and 1 Rep Max (bench and squat) during the course of his 'detox' from soda over the next few weeks. I expect to see him lose 1.5-2 lbs per week, which will let him start to see some more muscle definition in the next month, and some serious physique changes within the next 3 months. Not to mention the strength gains and increased cardio endurance I expect to see!

 

Now, I know that I don't have to lecture YOU about the harmful effect of sugar, namely soda can have on your body, but here is an excerpt from Medical Daily that I think sums it up pretty well...

 

"As soon as soda's swallowed, the pancreas is notified and rapidly begins to create insulin in response to the sugar. Insulin is a hormone the body uses to move sugar from food or drink into the bloodstream, where cells are then able to use sugar for energy. Within just 20 minutes, blood sugar levels spike and the liver responds to the insulin by turning sugar into fat for storage.

Within 45 minutes of gulping down a single 20-ounce glass of soda, caffeine from the drink is fully absorbed, and as a result your pupils dilate and blood pressure rises. The body produces more dopamine, which stimulates the pleasure centers of the brain — just like a low-grade line of cocaine.
When the hour chimes, the body begins to experience a blood sugar crash, which is around the same time a person reaches for their second soda, or for another sweet and sugar snack to suffice. Soda’s connection to the obesity epidemic is so intertwined, Harvard researchers have calculated each additional soda consumed increases the risk of obesity 1.6 times." -Medical Daily

Matt's Initial Data (4/26/15):
Body Weight: 165.4lbs                   Body Fat %: 8%           Resting HR: 73BPM
Right Bicep: 13.5in                         Chest: 36.5in                Waist: 35.5in
Hip: 34.25in                                    Right Quad: 19in          Right Calf: 13.25in

Stay tuned to see how this experiment goes  :) Feel free to leave your thoughts and questions in the comments below!

Leg Day got me like...

This workout is for my fit friends who have been in the gym for awhile and looking to change up your routine or need a new challenge. I have included video references of each exercise for clarity :) This workout is set up in supersets and will take approximately 45 minutes, taking minimal breaks between sets, 10-15 seconds max. It's important not to over-train- after 45-60 minutes of exercise, your body starts to use the glycogen in your muscles for fuel- and you don't want that. Make your workouts effective and efficient so you can get your workout done and enjoy the rest of your day!

Start with a warm up on an elliptical machine for 5-7 minutes, followed by stretching your lower body thoroughly for 10-15 minutes.

-You want to go as heavy as you can for each exercise while still being able to maintain PERFECT form.
Super Set #1- complete sets of 20, 3 rounds
-Squat on Bosu Ball  (in video below)
-Bench Jumps with Sumo Squat https://instagram.com/p/0qVqo9xnJW/?taken-by=lyndsieanne17
-Weighted Pulse Lunges    https://www.youtube.com/watch?v=SSMNPnl2vI4

Super Set #2- complete sets of 20, 5 rounds
-Linear Leg Press Machine OR Reverse Hack Squat (I trade between the two)
-Donkey Kicks with resistance band (or cables) https://www.youtube.com/watch?v=CBaDRYtLHtM

Super Set #3- complete sets of 10, 3 rounds
-Quadricep Extension Machine
-Hip Thrust on Quad. Ext. Machine     https://www.youtube.com/watch?v=us42gs1q_m8
-Weighted Walking Lunges

Super Set #4- complete sets of 10, 3 rounds
-Hamstring Curl Machine
-Single Leg Hamstring Curl Machine
-Weighted Calf Press

Finish off with a 5-10 min cool-down on a stationary bike and another good stretch to prevent soreness and injury!

Think you can hang? Give this workout a try and let me know how it went!!

Understanding Nutrition- The basics of Macronutrients

Nutrition is defined as the sum of the processes by which an animal or plant takes in and uses food substances for growth and repair of tissue. Now let that soak in a minute…

Now, when I say ‘growth and repair of tissue’, what comes to mind? Do you think your body can repair and maintain itself with the ‘nutrition’ from that Big Mac or Grande Starbucks Frap?

 

The one thing that I have learned that I make sure to pass on to my clients is this: Food is not for your enjoyment or entertainment- food is for fueling our body to complete our daily tasks. Once you are able to change your mindset to accept this statement as truth (because it is), you will find that your mental approach to food and eating will change.

The amount of food that you eat on a daily bases should be based upon your daily energy needs or expenditure. When I create plans for my clients, this is the mathematics I use to accurately prescribe the proper ratios of each macronutrient to ensure my clients are eating right for their goals. It’s pretty obvious, but the more energy you expend daily, the more calories are needed to replenish and repair what is lost during activity. If an individual is eating MORE than what their body needs to function, and does so in a regular basis, this individual will GAIN weight as a result of the excess calories they are consuming. And on the contrary, when an individual does not eat enough, and is BELOW their needed calories for the day, this individual will LOSE weight, due to a deficit of calories consumed. The fine balance between losing, gaining or hitting a plateau is all in the macronutrients ratios and the amount of each macronutrient you are eating. Just a little too much of one, and not enough of another can be the difference between losing a pound a week and gaining it.

Macronutrients, or macros, include Protein, Carbohydrates and Fats.

The primary function of Protein is to build and repair body tissues and structures. Protein is very important in your body for the creation of hormones and enzymes, as well as assisting in and other chemical reactions. Consider protein to be cornerstone to most metabolic functions- and when protein is consumed, it is broken down by your body into Amino Acids, the parts of the protein you consumed that your body uses to repair tissue and make energy available. Eating the right amount of protein for your goals will allow you to build and maintain muscle mass- but that doesn’t mean that you can go protein-crazy! When you consume protein and your body processes those Amino Acids, whatever is left over and isn’t necessary for repairing something or providing energy will be stored in your body as FAT. Consumption of protein in the right range for each individual will allow for consistent muscle growth and repair, leading to more lean muscle mass, resulting in more calories burned per day, ultimately leading to FAT LOSS.

We have all heard about Carbohydrates, and I feel bad for carbs because they always get a bad ‘rap! Carbohydrates are compounds generally classified as sugars (simple and complex) and fiber. Simple sugars, or monosaccharides provide the body with quick, immediate energy, whereas complex carbs, or polysaccharides, take more time to process and break down, offering a more steady-state of energy. Carbohydrates are the chief source of energy for all body functions, muscular exertion and activity. So tell me, why do people ‘cut carbs’ out of their diet? Beats me. No wonder your friends on a ‘diet’ are cranky, tired, depressed and hate their life- YOU NEED CARBS! The way I approach carbohydrates with my clients is by offering their body plenty of energy by recommending complex carbohydrate sources that are low on the glycemic index. The Glycemic Index measures the effect a carbohydrate has on influencing a change on a persons’ blood glucose levels- if a food has a high glycemic rating, it has high amounts of simple sugars, whereas low glycemic foods offer a more complex arrangement, making them more difficult to break down. Just like protein, excess carbohydrates that are consumed are stored in the body as FAT as a reserve source of energy. Carbohydrate availability is a key factor in energy levels and athletic performance, so don’t make the common mistake of ‘cutting carbs’, because your body needs them- everything in moderation and the proper sources is key!

Last, but not least is Lipids (a.k.a – FAT) which may be saturated or unsaturated. Lipids are the most concentrated source of energy, yielding a higher calorie count per gram than both protein and carbohydrates combined! In addition to providing energy, fat acts as a carrier for vital nutrients and vitamins in the body. Saturated Fatty Acids are implicated as a risk factor for heart disease and might include items like butter, lard, cream cheese, whole milk, tropical oils and many baked goods. These are fats that you should avoid, regardless of your body composition goals, in order to avoid heart disease and high cholesterol. “Healthy Fats’ or Unsaturated Fatty Acids (primarily polyunsaturated) would include Omega-3 fatty acids, vegetable, soy, and flaxseed oil and most seeds and nuts. These sources of fats are ideal because the lipid molecules they carry assist your body in essential functions and have positive effects on the heart and help reduce the risk of disease, hypertension, arthritis and cancer. Trans-fatty Acids are another type of lipid you will see that is way too prevalent in todays’ diet. Trans-fats would include margarine, fried foods, fast food and many treats and pastries. These items are full of modified lipid molecules that are designed to harden at room temperature in order to preserve its shelf life. Ok, really- you want to put hard fat into your body, then complain about a muffin top? Muffins = muffin top, plain and simple.  An abundance of fat in an individual’s diet will not only lead to (you guessed it) weight gain, but also heart disease, high cholesterol and a slow metabolism.

Understanding why each macronutrient does in your body is an important part of understanding HOW and WHY your recommended meal plan works, and why your previous diet didn’t. The balance of calories in vs. calories out is a delicate game, especially when you have specific goals such as weight loss or muscle gain. I hope I was able to ‘demystify’ the basics of nutrition to help you better understand why what you put into your body is so important- now you should understand when I say, “Food is not for your enjoyment or entertainment- food is for fueling our body to complete our daily tasks.”

 

If you need help creating a meal plan and exercise schedule that helps you reach your fitness goals, please do not hesitate to contact me! My 12 Week Custom Fitness Program will give you detailed information about your nutrition, workouts, supplements and MORE to get you to your fitness goals in record time!

 

Your Questions- Answered! How to lose that stubborn "muffin top"!

Ok, So I asked my friends and clients on my EXLR8 Group page on Facebook if they had any questions about health and fitness that they would like answered, and I got a couple of responses.

The first questions I was asked was “What is the most effective way of getting rid of belly fat (a.k.a “muffin top”)?” Well, this is one of the most common questions, misconceptions, myths, legends and folklore about fat loss, specifically belly-fat loss. I am happy this questions was brought up, so I can let you all in on a little secret: science.

First, I have to address the issue of ‘spot reduction’. Long story short, you cannot pick a part of your body that you want to lose fat from and focus just on that area, thinking that just that area will change. Same goes for all those waist trainers/shapers/sweat machines. All that is doing is elevating you core body temperature, causing you to sweat tremendously- which is water loss. Which is unsafe and unnecessary when exercising. I’m not condemning anyone for trying these methods, as I have been through every weight loss “tip and trick” in the book, but wrapping yourself with saran wrap and wearing a sweat suit to the gym is absurd. Stop it. You are only dehydrating your body and possibly causing damage to your vital organs- your tummy giggle isn’t THAT serious.

 Now that we got that out of the way- FAT LOSS. Hmmm, yessss… I love discussing fat loss because everyone makes it some magical, mythical idea when really, it’s just as simple as 2+2=4. In order to lose fat, you must be burning more calories in a day than you consume through food and drink. Calories in vs. Calories out. If you are expending more calories than you eat, your body will be at a deficit and therefore depend on its own energy supply (stored fat). Now, just because I said this doesn’t mean that “Lyndsie said I need to eat less and workout like a fiend”. Nope. That leads to my next point, which is the QUALITY of your calories. You can follow a “low-calorie” diet, but have a Starbucks frap, a diet-coke and ‘just 1’ slice of pizza, the QUALITY of your calories is poor, and high in fat, resulting in (big surprise) FAT. But if the quality of your calories is high, and full of nutrient rich sources of lean protein, complex carbs and heart-healthy fats, you put your body in the right setting for fat destruction. If you are unsure about how to approach your diet in order to lose fat, don’t worry, you’re not alone. As a general rule, you want to focus on having plenty of complex carbs and lean sources of protein, keeping the fat relatively low.  For a more personalized prescription, please don’t hesitate to message me, and I can calculate the right ratios for you!

Targeting the Mid-section- The most effective way to shred fat, especially from the mid-section, is through cardiovascular activity and strength conditioning. The most effective way to combine the two is through High Intensity Interval Training (HIIT).  High Intensity Interval Training is a method of training that combines high-intensity cardiovascular activity with lower intensity strength movements. It is true that muscle mass consumes more calories than fat mass, so doesn’t it sound right to create more muscle, so you burn more calories naturally? When you perform HIIT in the right ratios for you and your goals, you can effectively incinerate that excess belly-fat. I have posted a few different HIIT workouts here on my blog, check those out and let me know what you think!

Training your abdominal muscles will help you develop some muscle definition once you melt that fat off, but that doesn’t mean you need to train them excessively! Just like any muscle in your body, if you work a muscle often (like doing crunches every day in hopes to get a 6-pack) the muscle will GROW. Don’t you want your belly to look slimmer? THEN WHY ARE YOU INITIATING GROWTH?!? Train your abs with low weight, high repetitions, and multi-plane movements including flexion/extension, twisting, pushing and pulling. Do this ONCE A WEEK, maybe a set of your favorite ab exercise at the end of a workout if you’re feeling frisky, but if your goal is to reduce in size, don’t overdo it with the ab exercises or you’ll end up looking like a box, rather than an hourglass (ladies) and wide rather than v-tapered (guys).

It’s easy, huh?

1)      Burn more calories than you consume and you will lose fat.

2)      Eat a balanced diet with limited fats, complex carbs and lean protein.

3)      Engage in HIIT to shred fat and build muscle to burn calories 24/7

4)      Train your abs- but not too much! Once a week is plenty!

I hope I was able to answer your question, Cj! Stay tuned for my next post, influenced by Indu’s question: How do I meal prep? All my meal prep tips will be shared!

Do you have your own health and fitness questions or need exercise advice? Leave a comment below!

Common Barriers to Exercise- what might be holding YOU back from reaching your goals!

I know the struggles of getting on a regular exercise plan and sticking to it. I tried and tried to initiate the process dozens of times over years and years to no avail. It wasn't that I didn't have the motivation, I did. It just wasn't the RIGHT motivation.

You see, looking at Instagram fitness celebrities and idolizing their amazing physiques is cool and all, but where does that get you? You now how she got those abs and those killer legs? She didn't sit on IG looking at other fit girls, she was in the gym, working hard to get the body she wanted.

The difference between real motivation and simply wanting what you don't have is all in your REASONS. If the only reason you want to be fit is to finally conquer the popularity contest you failed at in high school... then odds are that dream will only last until momentarily. If your motivation is to get fit because you've gained some weight, lost your energy and self-confidence, and now your joints ache... that's probably a reason good enough to get your ass out of bed and do something about it. In order to successfully reach your goals, you have to abolish any and all excuses you can possibly come up with. If you are able to dispel your disbelief before you begin the process, you will have an easier time pushing yourself through the tough times- like when you hit a weight loss plateau.

The first barrier we have to break through is TIME. When I ask new clients what has held them back from reaching their fitness goals in the past, 9 out of 10 will say "I just don't have the time". Really? That's the best excuse you can come up with? Well, Fitness Coach Lyndsie here to tell you, your excuse sucks. Here's how you can un-do this false thinking.... It's not that you don't have the time, you lack time management. Your free time is usually spent watching TV, surfing the web (do people still say that?) or checking emails. Be aware of how much time you spend doing those activities- write down how much time you spend on your phone/computer or in front of the TV today. If that time equals 1 hour, tomorrow, spend 30 min doing those (pointless) activities, and the other 30 min getting in a workout. BOOM! I know, I just blew your mind.... NOT! Time management is simple... and that's why I see TIME as nothing but the world's #1 excuse for not accomplishing anything.

The second stumbling block you will hit when trying to reach your goals is UNREALISTIC GOALS. This isn't so much your fault... it's primarily the media we are exposed to. But when you give into the hype or fall into some trendy diet plan or weight-loss supplement, you are looking at the ad and thinking "I want to look like him/her" and THAT'S why you buy the product. You have to learn how to look at YOURSELF for goal setting- not outside influences. If your overweight, your not going to look like the girl on that supplement ad in a few months. not even a year. Sorry, that's just how the human body works. You have to look at yourself and what you are capable of- if you don't workout, you cant expect to look like someone who does. Set small, achievable goals for yourself like: "I am going to start working out 5 days a week and watching my diet in order to lose 1 pound a week until I lose 10 pounds in the next 3 months." That is a small, achievable goal that you can accomplish- nothing crazy or unsafe, just committing to a REALISTIC GOAL.

Another reason people fail at their attempts to get fit is a LACK OF SOCIAL SUPPORT. This can be a huge factor for some people, and not even an issue for others. But from my experience, most people will allow this excuse to invade their mind and sabotage their own goals. If you are feeling like you don't have support from your friends and family to achieve your goals, then you really need someone in your corner, pushing and motivating you to reach your goal (enter Fitness Coach). Working with just 1 person who believes in you, your goal and your ability to reach your goal is the difference between reaching your goal or giving up early. If you are fortunate in having people around you who are supportive of your goals, that is GREAT, and odds are you will inspire others to reach their goals, too! Having support in your current exercise and nutrition program is the difference between enjoying the experience and feeling guilty for focusing on yourself.  Don't let people rain on your parade- invite them to join in and see how much they can benefit from living a healthy lifestyle. You'll not only gain a cheerleader in your corner, but you can influence positive changes for those around you.

One thing that I know really screws with peoples' heads is SOCIAL PHYSIQUE ANXIETY. Yes, this is a real thing.  If you are concerned about your body image or how you appear to outsiders, you have Social Physique Anxiety. Sometimes this can be a positive motivating force behind reaching a goal, but for the most part- it's not. Most people who suffer from this anxiety feel the need to constantly compare themselves to the other people they see at the gym (or worst, those models on IG). They tend to over-emphasize the difference between their own physique and someone else's- believing that they are MORE overweight and MORE out of shape than ANYONE else in the world. Ever. Although that sounds like an over-exaggeration, if you feel like you have this type of anxiety, you probably feel like that statement hit the nail on the head. So if you feel like you are MORE overweight and MORE out of shape than ANYONE else, it is important for you to know that this is not the case. Making the decision to change your lifestyle to be more healthy is doing more work than all those people sitting on the couch, so you have already won that battle! If you feel anxiety about going to the gym and 'being judged' (because your not, your only judging yourself, the other people at the gym don't give 2 sh*ts about why your there), take these few tips:
1) Try working with a professional in the privacy of your own home. You can buy into some workout videos or hire a Fitness Coach to create custom programs for you, within your comfort zone and specific for your goals.
2) It sounds silly- but it works.... If you go to the gym and feel anxious, go out and buy a new gym outfit. It will give you a little boost of confidence and make you feel like you 'fit-in' with the crowd of regular gym-goers.
3) Try a group exercise class- this is a great way to break through social physique barriers since their is a mix of people in these classes. Some people will be super fit and dancing circles around the instructor, some people will leave 15 minutes in because they are too out of shape to continue.... where ever you fall, your not alone, and you will feel more at-ease about your own insecurities.

The last barrier to exercise I hear from clients is CONVENIENCE. Like the 'time' excuse, I feel like this one is given too much president over the importance of reaching your goal. Going to the gym isn't convenient, huh? Well it won't be very convenient going to dialysis 3 days a week when your kidneys fail and you have diabetes from a life-long poor diet and lack of exercise. Convenience is a luxury. Get that through your head. I have taken a over-loaded semester with 21 college units, maintained a 4.0 GPA, held down 2 jobs AND trained for my first NPC Competition. What's your excuse? There are a lot of things that are inconvenient in this life, like taxes and pap smears, but lets face it you just have to do it. Whether you prefer to hit the gym or like to workout at home, make is a absolute task in your day and leave now room for excuses- MAKE it convenient!

There are many more reasons people find ways around reaching their goals, whether to finish college or lose weight. Some of those barriers are real, some are perceived. Plan to overcome these barriers before they pop up by talking to a Fitness Professional about your goals and how you can make the initial steps to getting there.

Are you ready to break down your fitness barriers and get started on your fitness goals? Don't hesitate to contact me at lyndsiemfitness@aol.com about how I can help you get there!!

Bikini Body- Abs, A$$ and Cardio Workout!!

If your looking to add a little definition to your abs and a lift to your tooshie before summer time, I've got just the trick! Try this Abs, A$$ and Cardio circuit that will tone your midsection, tighten your backside and turn up the heat on your metabolism! You can do this workout at home without equipment or at the gym and add some weights! If your a fitness beginner, don't stress, I've provided video references of each exercise to help you out ;)

Warm Up:

• 5-7 min cardio warm up- aim to get your heart rate up!
• 5 min stretching, focus on your abs, back, hamstrings and hip flexors

Circuit: Perform this circuit all the way through before beginning again. Repeat the circuit 3-5 times, 1-2 times per week.

• Side Plank with Leg Raise- 20 each leg    https://www.youtube.com/watch?v=J-tjrfMYlwA
• Bicycle Crunches   https://www.youtube.com/watch?v=lQ76ehxls3c
• Pilates 100   https://www.youtube.com/watch?v=cO4vb678un8
• 1 minute Jumping Jacks (or jump rope if handy)
• Bird-dog Hold- 30 sec each side https://www.youtube.com/watch?v=wiFNA3sqjCA
• Single-leg Glute Bridge- 20 each leg   https://www.youtube.com/watch?v=3NXv0Nany-Q
• Donkey Kicks- 20 each leg   https://www.youtube.com/watch?v=J-tjrfMYlwA
• Sumo Squat with Jump   https://www.youtube.com/watch?v=-k_E484rUXw
• 1 min Jumping Jacks (or jump rope if handy)
• Alternating Stationary Lunges-15 each leg https://www.youtube.com/watch?v=Zo1pFV8HMic
• Russian Twist- 10 touches each side  https://www.youtube.com/watch?v=RPS_4lgIpr4
• Lateral Lunges   https://www.youtube.com/watch?v=J1JwEN32nCQ
• 1 min Jumping Jacks (or jump rope if handy)
• 1 min REST/Water Break, then DO IT AGAIN!

Cool Down:

• 5-7 min cardio cool down to allow your heart rate to return to normal
• 10-15 min full body stretch to ease tension and reduce risk of soreness and injury

Give this one a try and leave a comment about your experience!

Like this workout? Want more? Check out my 12 Week 100% Custom Fitness Programs as well as my COMPLETE WORKOUT (only) Program, giving you months of workouts specific to your fitness goals for one low price!!