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The Twelve Myths of Fitness – Day 12: You should eat 5 meals per day

December 24, 2016 by Leave a Comment

The theory that there’s a magic number of meals per day for weight loss, muscle gain, etc. is something doctors, nutritionists and celebrities have varying opinions about. While you’d think we’d take an educated and certified professional’s advice over a celebrity, that sadly isn’t always the case. The media and we as a culture often admire and adore folks in the limelight, and give them perhaps far more credibility than we should. And so many myths becomes “facts” in some warped way.

The advice that 5 small meals per day will lead to weight loss is somewhat both a myth and sometimes a fact. When we go long periods of time without eating, it can be common to feel a dip in energy, mood and focus. Maintaining somewhat consistent blood sugar can prevent dips and spikes in energy. So it makes sense that continuously fueling your body at a slow burn would keep your energy, metabolism, and blood sugar all happy and in check. Here’s the danger with that: it can be easy to overeat and consume far more calories if you are actually eating 5 “meals.” And if you are eating around the clock, your body will be using the fuel in your stomach for energy, not the body fat you are hoping to lose. Remember that insulin plays in a big role in how we use what we put in our mouths – and when.

The best way to eat for weight loss, maintaining weight, and feeling fueled tends to trend with the concept of 3 meals per day, and some snacks throughout the day. Now, snacks of donuts or candy probably aren’t what doctors are recommending. Instead, something nutritionally dense, and in the 100-300 calorie range. Think of a piece of fruit, a container of greek yogurt, sliced veggies with hummus – that kind of thing. Another thing to keep in mind is portion size for the meals. In general, portions are way too big in America. So that means we are consuming more calories at a sitting than necessary but assuming that’s “normal.”

It’s also important to remember that we are all different. While our bodies are all quite similar, we have different variables. Working different hours, sleep, age, activity level. Some of us are naturally grazers. Others need the ritual of sitting down to a “real meal” in order to feel satisfied. While some people like to drink their calories (smoothie, shake, etc.) others feel the need to chew their food. It is common that when hangry, we will reach for the most available and desirable item. This scenario rarely leads to good choices. So preventing that hangry state from occurring can help.

So while there may be no magic number of meals for us across the boards, a balance in macros throughout the day and at each meal can help. And if you are consuming the amount of calories needed, weight gain won’t be an issue. If you are looking to lose weight, stay away from temptations, and keep your macros in check.

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The Twelve Myths of Fitness – Day 11: Older people shouldn’t exercise

December 23, 2016 by Leave a Comment

Today’s myth is one I hope is something of the past, as recent research makes it quite clear that this myth is truly that. While we all probably know some elderly folks who seem pretty frail, delicate, and anything but athletic, the amount of badass strong senior citizens out there is growing. And while it’s probably unfair to compare my grandparents in their 90s to a 65-year-old marathoner, I can tell you that my grandparents were definitely not running marathons in their sixties. Or ever, actually. But I will tell you that my grandfather, who was active (a farmer) most of his entire life, didn’t become weak or frail until he was forced to quit farming and being outside much due to some other health issues. But the cool news is that the amount of masters athletes out there is growing, breaking records, kicking major ass, and taking name.

Some folks will suggest older folks protect their joints by not using them. Unfortunately, a body that isn’t used is naturally going to be weak and used to sitting around. We can all picture that old person sitting in a rocking chair, looking so delicate and ancient. That doesn’t have to be the way! A body in motion craves to be in motion. While it’s completely true that sometimes activities, intensity, and recovery will need to be adjusted as we age, there’s a ton of science backing up and supporting we be active our entire lives. In fact, some research suggest that exercising can have an anti-aging affect. Is sweating the fountain of youth?

Often non-impact and low-impact exercise has been recommended for older joints. There’s the common belief that older joints are fragile, and we need to be careful. While some folks may certainly have joint issues – cartilage, arthritis, other possible issues or aches – impact activities like running can be critical for staying healthy. The shock and vibrations high impact activities send through our body help with bone density. And some research shows that running will make an older person a more efficient walker – walking with the pep of someone decades younger. If you are already a runner, but perhaps struggling to deal with aging and how to adjust your training and goals, here are some helpful tips.

While running and cardio is good for us, there’s also a lot of evidence that strength training can do amazing things for our bodies as we age. This medical study has some very promising things to share about resistance training. While muscle mass typically declines as we age, strength training reduces the amount lost. This will help that individual feel stronger, have better balance and agility, and probably look and feel better in their skin. And more muscle will usually mean less body fat. Many studies suggest it is never too late to start strength training, and that while starting any new workout program takes some adjusting and some bumps along the way, a consistent strength training program can have incredible benefits.

So not only is there some pretty good evidence that exercise is good for an aging body, it is also good for the brain. Here’s an article suggesting that physical activity can slow the brain aging by 10 years! So not only may you have a strong and kick ass bod, capable of doing all kinds of things, you’ll have a brain to match it!

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The Twelve Myths of Fitness – Day 10: Lifting heavy will make women bulk

December 22, 2016 by Leave a Comment

While some people are super passionate about cleanses or the newest fitness trend, today’s myth is near and dear to my heart. But I won’t lead with my opinions. I’ll do my best to lead purely with research, science and facts – and to perhaps toss in my own experience as a woman, a personal trainer and an athlete.

For whatever reason, many women believe lifting heavy will make them bulk up. In my Mile High Run Club Dash28 class, I always stress that you should be lifting the heaviest weight possible, as long as you can manage it with good form. And guess what – there’s always a decent percent of women who reach for the 2lb. kettle bell – and then use it for squats! Honestly, if you are going to take the baby weight for those large power muscles, just do a bodyweight squat. To make gains in fitness, you need to stress your body. Lifting a 2lb. weight for a thousand reps will never make you look any different. And while you may be a little stronger, you make big gains in strength and appearance when you lift heavy.

And as Medical Daily explains, lifting heavy increases metabolic rate (you’ll burn more calories), and so fat loss is pretty much inevitable as long as you aren’t consuming additional calories. You’ll be stronger and leaner, and other benefits include increased mobility, preventing muscle loss, fixing posture, and alleviating back pain. And if are still worried about bulking up, relax. It’s incredibly difficult for most women to do. For one thing, our testosterone level isn’t high enough to increase mass. And unless you are consuming excess calories, you have nothing to worry about.

And aside from the sleek muscles you can be sporting, there are lots of health reasons to lift heavy – especially as you age. Bone and joints will have a better shot of staying happy and healthy, your agility, balance, and energy will thank you. You’ll also probably carry less body fat, which as an aging female can be tough to manage. Establishing a weight training routine now, no matter your age or fitness level, is the right step. Here are some good points and tips for getting started.

Personally, I have found lifting heavy to transform my body in a bunch of ways. I am more defined and have lost fat. I am stronger. I am a far more efficient and faster runner – especially on hills or late in a race. And honestly, I feel better in my skin. Muscles and strength makes me feel more confident and sexy. A thousand years ago when I was lifting light (and weight a good 10lbs less than now), I was skinny but I wasn’t nearly the confident woman or athlete I am now. And most importantly to me, I was more injury-prone back then. My injury risk has gone way down with my improvements in strength and power.

It’s important to focus on quality in the gym. Don’t rush your workout and give rest/recovery between sets. Focus on full range of motion. Be sure you are using good form and make adjustments to the machine for your body. Hydrate throughout the day, and get in some protein after your gym session. A shake, greek yogurt, lean meat, a banana with peanut butter – whatever is appealing to you. As a rule of thumb, you will usually feel the progress before you see it. Focus on consistency. Your body will change. Sadly most of us get frustrating and give up before our bodies begin to really show the progress. Keep at it.

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The Twelve Myths of Fitness – Day 9: Your body will fall apart at 30 years old

December 21, 2016 by Leave a Comment

Unless you find the fountain of youth, aging is pretty much inevitable. I say “pretty much” because we all age differently. Some of that is due to genetics. And some is due to lifestyle. I remember when I was in my 20s, I was told by 30-something year olds that once I hit 30, everything would go to shit. I’d feel different, and staying in shape would be tough. I never understood why a number would matter so much. Why not 29? Or 34? Why was 30 this magical age where we go from youthful, calorie burning, fit and hangover-free kiddos to old, tired, fat, hangover-fighting people, remembering better days? Having now spent a few years in the “over 30” category, I am now warned and cautioned relatively frequently that my days of being fit, improving as a runner, and eating pizzas and pints of ice cream will catch up with me any day now. So today’s blog is about that magic number, and what’s true and not so true about the “over 30” theory.

Genetics are something we cannot control. If you can look into the physical, mental and emotional aging of your siblings, parents, cousins, grandparents and so on – there are some clues for what you may be able to expect. Some traits, diseases, weaknesses and so on are genetic. Others are brought on by other factors. So your mother isn’t necessarily a clear example of what you will look like, feel like, and be capable of when you are her age. Though you can expect some similarities. Hormone levels play a huge role in how we age – from mood, energy level and sex drive to muscle density, bone density, and so on. Men and women naturally experience a dip in hormones at some point in their life. The dip or change in hormones, combined with perhaps less activity can naturally lead to weight gain, fatigue, and change in mood.

The cool thing is that while we can’t control our genetics, we are pretty darn in control about our choices we make in our lives. Our happiness, quality of life, stress level, sleep, hydration, activity, nutrition choices – all greatly factor into how we age. And while there are certainly things that cannot be helped, like work deadlines or sick children, choosing to eat well and exercise regularly can help many of us age in a slightly more graceful manner. Here’s some helpful info on exercise and being active, food and lifestyle adjustments you can try to make.

Now, if you are an athlete, your body may at some point need extra recovery time and there will be a time those personal records tend to stop happening. But lifting heavy can greatly help our bodies age, and runners can certainly achieve very impressive things after 30, 40, 50, or 60. I’ve had athletes in their 50s and 60s achieve things many folks in their 20s can only dream of doing. And personally, I am faster at almost every race distance in my 30s than I was in my 20s. And I am definitely in better shape. Other runners will peak in their early 20s, but those are usually folks who were running and competing in high school, and quite possibly now feel the consequences of pushing a body still growing and developing.

While we cannot fight Father Time, there are things we can do to stay as active, energetic and strong as possible. So remember the next time you don’t feel like going to the gym or eating a big bowl of greens, that doing things that are good for you are always worth it. This article from Harvard Medical School breaks down how we age when exercising versus not. It’s a good reminder that some changes as we age we cannot really feel, but those changes are important.

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The Twelve Myths of Fitness – Day 8: Cleanses are good for you

December 20, 2016 by Leave a Comment

The cleanse/juicing/toxin myth is a topic that fuels some strong opinions and emotions. Why this topic fuels such passion (and bad research and advice) has surprised me over the years. It certainly is a topic many talk shows (hello, Dr. Oz) spend lots of time promoting. And while “rebooting” your nutrition for a day or a week usually isn’t a bad thing, there’s little evidence there’s any good to come from extreme measures.

We’ve all been there – we get to a breaking point where nutrition has spiraled out of control. It can be as simple as realizing you’ve consumed french fries every day for the last week or month, or have been seriously skimping on your fruit and veggie consumption. Or maybe you have gotten into a habit of skipping breakfast but feasting on the office baked goods midmorning, and you want to break that cycle. Often we want to do something epic, something to shake things up and to make the change seem “real.” Perhaps that’s why extreme measures like cleanses are so popular.

To understand the whole theory behind cleanses, you need to understand toxins. Most cleanses are advertised and credited with flushing our bodies of toxins. Toxins sound bad, right? Like, ewe. So without doing any research, you’d probably be on board and eager to “cleanse” yourself. But here’s the thing, if you spend 5 minutes actually reading something medically and scientifically backed up, you’ll quickly understand why the whole cleanse/toxin thing is complete BS and simply a great way for the health industry to make a fortune. The toxins that naturally exist in our bodies are processed by our liver and colon. And they do a pretty awesome job. In fact, unless you have an extreme medical condition, or were somehow poisoned, our bodies are equipped to handle and process everything in an extremely effective manner. So the whole idea of fasting or a cleanse of some sort is silly. Still wanting to read more on toxins? Here’s a good read.

Now if you are still interesting in juicing or fasting, and understand that there’s no guaranteed benefits, keep in mind that these extreme measures are not sustainable. And while you will drop weight (you’ll lose the weight of food in your stomach, for one thing), you may also end up losing muscle mass and no fat. So the number on the scale will go down, but is that the end game? Here’s an interesting view on juicing, fasting and some recent research.

So if you now understand toxins, fasting and cleanses, and want to overhaul your habits or nutritional choices, try to eliminate processed foods for a week. You’ll reset your relationship with food, and be very aware of the choices you are making. You will also never risk being deficient in your macro’s – so your blood sugar and energy levels won’t be all over the place, and you shouldn’t feel starved.

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