Tag fitness

“But I Don’t Have Time To Work Out!”

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It always amazes me when people insist that they have no time to exercise and list one reason after another to substantiate such a claim.  I completely understand that work schedules can be extremely demanding and exhausting.  Some individuals may have the best of intentions in planning to go to the gym after work, but this can be a major feat after working long hours.  So does one give up on such a pursuit?  Absolutely not!  There are numerous ways in which one can fit exercise into a hectic daily schedule.

I work at three different office locations and am constantly battling traffic which eats up a lot of my time.  Because of this, I make sure to PLAN AHEAD and schedule my training and cardio sessions around my work schedule.  A little extra planning, along with the determination to make exercise a daily priority, can ensure that regular workouts become an integral part of one’s schedule.

 

Keep Your Car Trunk Stocked!

From personal experience, I have found that keeping my car trunk stocked with all my gym equipment and an “emergency” gym outfit is an excellent way of ensuring that I will be well-prepared for a gym visit whenever it presents itself.  Another thing that I do is if I have a workout planned after work, I make sure to drive to the gym regardless of how tired I am.  I have counseled patients and clients who make the mistake of going home after work, convincing themselves that they will go to the gym after having a meal, settling in, but what usually happens is “…oh wait, there’s that great show on television…and I have laundry to do, etc…” thus killing any chance of them gathering the motivation to trek to the gym.

 

Set Your Alarm Early.

For people who consider themselves early birds, it may be more effective to set the alarm to go off earlier in the morning to allow sufficient time to get a workout in before the workday begins.  One of the benefits of going to the gym before work is the energizing effect which exercise confers.  Another benefit is that your workout will be complete, leaving your evenings after work open for other tasks.

Some people may balk at the idea of having to trek to the gym in the morning, stating that it takes extra time to travel to and from the facility.  If this is the case, there are two options:  either wake up earlier, or exercise at home.  You can even start your day with a brisk walk or jog before eating breakfast, then get ready for work.

 

Exercise During Lunch.

A third option which one might consider is to work out during a lunch break.  Although this usually poses more time constraints than the other options, exercise during the lunch hour may be a very effective means of staying in shape, provided the workouts are intense.  If you decide to grab a quick workout at the gym, be sure to bring a bag with toiletries so that you can shower before heading back to work.  You can also try to grab a decent workout while at work with resistance bands and plyometric movements.

 

Regardless of which options you select, you should definitely be able to fit regular exercise into your busy schedule.  You can even break up your workouts into segments in which lifting is done in the morning, with cardio performed either during the lunch hour or after work.

What about incorporating exercise into your daily routine while at work? You can take the stairs instead of the elevator, stretch whenever you rise from your chair, even throw in a couple of wall sits in the office while you are waiting for something to print. It’s those little activities which can really add up during the course of a day and give you a boost of energy.

‘Tis The Season – How To Stay Lean During The Holidays

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Last year I posted a little blurb about off-season maintenance which I think deserves a re-post.  This is especially appropriate since I recently made homemade (unclean) fudge and plan to make it again.  Keep in mind that you can still indulge in these little cheats as long as you keep the rest of your meals clean.  If you do this, you can absolutely maintain a good degree of leanness throughout the holiday season.

There are a few tricks to minimize the amount of bad foods which you may be tempted to devour.  You can consume a small amount of lean protein right before you have a carb cheat.  This will slow down digestion so that the carbs aren’t stored as readily.  Another trick is to drink a glass of water before you indulge in a decadent treat.  This will help to fill you up so you consume less food afterward.  When you are aware that you will be at a function in which tempting foods will be around, make sure your meals beforehand are kept clean and that you you eat every 2-1/2 to 3 hours to ensure that you won’t be ravenous come party time.  One of the worst things you can do is skip meals beforehand in hopes that the caloric deficit will balance out the overindulgence later.  All this does is squash your metabolism and increase your chance of overeating.

As long as you eat clean the remainder of the time, you should be able to stay within a few pounds of your maintenance weight if you do not compete, or within a few pounds of competition weight if you do compete.  Case in point:  I have been eating clean the vast majority of the time, with rare cheats here and there.  Though I was not in contest prep mode for NPC Nationals on November 9th and 10th, I weighed in that week at 117 pounds which is one pound over my competition weight, and had a waist measurement of 22.75 inches.  Last week, I had pizza twice but kept all other meals clean, and was able to maintain my weight at 117 lbs. with a 23 inch waist measurement.  The last thing I want to do is to unravel the results of all the hard work I have invested and continue to invest into my physique.  I did not skip any meals when I had these fun foods but just continued on my usual clean food path.

Some of you may be wondering what the cleanest choices are when you are at the holiday banquet.  Though this reflects the common holiday foods which are rather calorie dense, here are some of the better choices out of the bunch:

  • Roast turkey breast
  • Green beans without butter
  • Mashed potatoes made with whipped butter and Greek yogurt instead of milk and regular butter
  • Pumpkin Pie

Some of you may also be wondering what I am planning on cooking and eating, so here is my Thanksgiving menu:

  •  16 pound turkey
  • my secret stuffing recipe which has lots of goodies in it but is relatively low in fat and calories compared to other exotic stuffing recipes
  • mashed potatoes made with light butter and Greek yogurt
  • creamed spinach
  • my homemade fudge
  • whole cranberry-mandarin orange relish
  • turkey gravy
  • rolls
  • wine
  • store-bought chocolate pecan pie (which I probably won’t eat)

Obviously there are some items on my menu that fall outside of my “clean food guidelines”, but since the holidays only come once a year, and since I am only cooking one holiday feast which will be served on one day, I have no qualms about it.   This is the time during which we should count our blessings and spend quality time with the people we love without getting anxious about what we are eating.  However, this does not mean you have free license to go nuts on bad foods for the next month!  If you end up indulging in other foods, don’t beat yourself up.  Instead, enjoy the feast and resume healthy eating the next day.  Happy holidays!

What’s In My Kitchen?

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When I first began competing in 2009, I decided to rid my pantry of food items which contained unhealthy ingredients.  Things like bleached flour, granulated sugar, canned soups, dry soups, crackers and breads were cleared off the shelves.  Frozen dinners were tossed out, as were cheeses, cold cuts, cow’s milk, and juices.  I replaced those items with whole foods which I continue to stock on a regular basis.

 

Here is a list of items which I have on hand at least 95% of the time, if not constantly.  I also eat these items on a daily basis:

  • eggs
  • boneless, skinless chicken breast
  • ground turkey
  • ground beef
  • orange roughy or tilapia
  • old fashioned oats
  • brown rice
  • rice cakes
  • whole wheat pasta
  • marinara sauce
  • whey protein isolate
  • P28 Bread Products
  • spinach leaves
  • asparagus
  • romaine lettuce
  • cucumber
  • green peas
  • green beans
  • yams
  • apples
  • prunes
  • bananas
  • almond butter
  • raw almonds
  • raw walnuts
  • olive oil
  • balsamic vinegar
  • almond milk

 

With respect to pantry items, I always have:

  • green tea bags
  • ground coffee
  • tomato salsa
  • hot sauce
  • oat flour
  • couscous
  • cream of wheat
  • a LARGE variety of all types of spices

 

Occasionally, I will purchase:

  • firm Japanese tofu
  • fresh salmon filet
  • flank steak
  • Fage Nonfat Unflavored Greek Yogurt
  • Nonfat feta cheese
  • Spicy Hummus

 

I make sure to avoid stocking forbidden foods for the most part, though I do admit that there are a couple of gluten free cracker brands which I will purchase from time to time, as well as chocolate peanut butter, 70% cacao bars and a high protein granola.  Keep in mind that these items are RARE treats and for whatever reason I have enough willpower to let these items sit on the shelf for the vast majority of the time.

The key to shopping in a healthy fashion is to purchase whole foods and also be prepared to purchase these items at least once weekly for maximum freshness.

 

 

Stay tuned for segments on how to cook for a whole week so that you have all your food ready to go for a busy work schedule!

Consistency

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As a physician I am as much a therapist as I am a physical healer and am well aware of the vital connection between mind, spirit and body.  I have also seen how closely linked emotional stress is to development and exacerbation of physical ailments.  What concerns me is when people abandon healthy habits when adversity hits them because it is at those times that some structure would provide balance to their lives.

A common question I hear from patients, clients and strangers I meet is, “how can you maintain a regular exercise schedule and pack your food all the time with your busy careers?”, to which I respond, “I just do it.”  Working out and eating right are as essential to me as sleeping and brushing my teeth.  It never occurs to me to abandon healthy habits during stressful times.  I recently went through a particularly difficult month during which I went through a residential move, took two family practice board recertification exams, attended a major medical convention out of town for several days, and attended a three day fitness seminar, all while working at the three offices I usually work at, attending meetings, visiting my mother in the nursing home each week, and calling my favorite aunt and another elderly friend every week like I had been doing for years.  I did not miss my workouts at all.  There were only a couple of days when I was not on my usual food regimen only because my food had spoiled during the move.

Why would I push myself like this?  Because I know that consistency is key to maintaining balance in one’s life.  When I am consistent with my workouts and food, I maintain structure and focus and do not allow excuses of an insanely busy schedule to deter me from my mission to live an optimally healthy lifestyle.  Every day I make an important investment in myself.

If you make an investment in yourself by being consistent with your exercise and meal habits, you will be rewarded with greater balance in your life and better health.  Don’t you deserve that?

Always a Bridesmaid, Never a Bride…

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I have now competed in thirteen pro-qualifying NPC/IFBB Bodybuilding contests since 2009, yet I have not attained the IFBB Professional Status that I have been chasing after.  I am not going to deny my frustration and despondency over this fact, because I have worked so hard at every aspect of competing and have improved dramatically with each event.  However, I have had a number of people ask me why I would continue competing if I have not been successful in reaching my goal by now.  I have also been asked why I want that Pro Card so badly.  Some individuals have gone as far as to suggest that I switch organizations, which is something I will NEVER do.

Let me put it in plain terms:  I have set IFBB Pro Status as a personal goal, and it dangles before me like a carrot.  Yes, I have made more sacrifices than you could imagine in order to compete, and yes, I have scratched my head wondering why I have gone up for four National-level Overall comparisons and have been passed up for a Pro slot every time.  But I will NOT be deterred or discouraged from continuing to compete.  When I train as hard as I do, I notice continued improvements in my physique which are a direct slap in the face to the aging process.  I LIKE chasing after goals and will not give up just because this particular goal continues to elude me.  Perhaps it hasn’t been my time, the stars and planets were not aligned properly, or I just wasn’t the right flavor for the judges’ eyes that day.  Whatever the case, I love competing, which is why I have already begun formulating my strategy and show schedule for 2013.

IFBB North American, 2012

I will definitely return to the stage next year.  Watch out, world!

A Bikini Athlete’s Favorite Ab Exercise

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I admit that abdominals are my favorite of all the body regions to train and have been for my entire adult life.  In fact I cannot think of a single time that I balked when it was time in my training split to work my abs.  This makes designating a particular abdominal exercise as my favorite especially challenging for me, since I consider very move to be a valuable component of an abdominal routine.

After having evaluated the level of motivation I have during each abdominal exercise, I have determined that my top abdominal move is the decline bench crunch.  If you have not performed this exercise before (and yes, I realize that many of you are already familiar with this move), I would highly recommend that you incorporate decline bench crunches into your routine.  Decline bench crunches are excellent at targeting the rectus abdominis and hip flexors due to the increased range of hip flexion which occurs on a decline bench.

Adjust a decline bench so that it is at a 30 to 45 degree angle (the more advanced you are, the greater the angle you can use).  Sit on bench with your feet hooked under the rollers and lie back on the pad with your arms folded across your chest.  Exhale as you bring your head, shoulders and back off the pad, coming to a full sit up position, then return slowly to start position.  You can perform 12 to 20 reps per set, 3 to 5 sets, but I will admit that when I do decline bench crunches, I perform 5 to 6 sets of 30 reps.  If you crave an extra challenge, extend your arms overhead while you perform this move.

Decline bench crunches can also be performed with a twisting motion at the top of the move, recruiting the obliques and serratus anterior.

Those of you who are really looking to punch up this exercise can perform a weighted variation of this move in which you hold a dumbbell behind your head, hold a plate on your chest, or pull on a cable during the exercise.

After incorporating decline bench crunches into your training split, don’t be surprised if people begin noticing your washboard abs!

The Power of Rivalry in the Gym

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I fully admit to having a “Type A” personality and consider it more of a blessing than a negative mark on my life, as it has motivated me to achieve many goals in my life.  This competitive streak has ostensibly colored my efforts as a national level NPC Bikini Competitor and keeps me motivated to continue stepping on stage and improving my game.  However, I have seen such a competitive drive ruin people when it becomes excessive and clouds their sense of reality, forms barriers against their social talents and pits them opposite others.

I have seen “normal” gymrats who are invested in reaching a personal best every time they train and who may engage in playful rivalries with their gym buddies, challenging each other to see who can squat the most weight or pound out the most reps.  I have also seen gymrats who become so hostile towards others that they begin to lose the filter which separates a driven individual from a boastful jerk who thinks of nothing other than constantly upstaging others.  This also occurs in the competitive arena and can cause an entire dressing room of competitors to harbor contempt towards a competitor who lacks the decency to celebrate the victories of others.  Yes, there are “sore losers” born out of competitions who become so intent on being the best that they forget the importance of conducting oneself with humility and grace.  It can be exhilarating to win, and it can also be exhilarating to know that you lifted the heaviest weight.  But to do this while bearing hatred towards others because you have to be “the best” is an exercise in social failure.

For the normal person who is making concerted efforts to improve his or her physique for personal satisfaction, bear in mind that your successes are yours to celebrate but do not give you license to be rude to others.  If your gains are appreciable, allow other people to recognize those gains and approach you with praise.  If you are a competitor, the same guidelines apply to you as well.

I know of one competitor in particular who, when praised on her physique, boasts how tremendous it is and will not stop talking about how stellar she is.  She never compliments other female competitors and will balk if she is beaten by another woman.  Whenever I see her do this I honestly feel sorry for her because she has never experienced the thrill of celebrating the victories of others.  When she enters a competition, all she cares about is winning.  I honestly don’t think she enjoys the experience of competing and as a result reinforces her skewed and self-absorbed perspective on life.

This is not to say that a bit of healthy rivalry isn’t warranted.  What always strikes me is how two competitors who always seem to be neck and neck at every contest they both enter will congratulate each other on a job well done regardless of their placings, and in such a manner that it is obvious how much mutual respect and admiration exists between them. They push each other, but in a positive and playful way.  A specific example is the healthy rivalry between Jay Cutler and Phil Heath at Olympia last year.  Jay seemed truly happy for Phil when he won the Olympia title and the mutual admiration and respect was palpable.

In summary, it is acceptable to have a bit of rivalry with your buddies and other competitors, provided you regard each other with respect.

The Beginner’s Guide to a Flat Belly!

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Many years ago I earned the nickname “Ab Queen” due to my naturally defined midsection (thanks Mom and Dad!) and  my penchant for working my abs consistently.  I realize that I am very blessed to have the genetic predisposition to defined abs but I do not take it for granted.  I also realize that for many people the abdominal region is the most problematic area from which to eradicate excess fat.  This is due in part to genetics, lack of exercise, excess cortisol release, and improper diet.   In an effort to aid those who may believe that attaining defined abs is a pipe dream, I am posting some general guidelines.

BEGINNER’S AB REGIMEN:

Diet: 

The most important thing you can do is to completely eliminate processed foods, including sugar, white flour, carbonated sodas and luncheon meats from your regular daily intake.  This alone will aid tremendously in carving up your abs and slimming down your waistline.  Try to eat 5 or 6 small meals consisting of the following in each meal:

  • Lean protein (3 to 5 ounces) – Good examples are skinless chicken breast, tuna, tilapia, salmon, orange roughy, eggs, and ground turkey breast.
  • Vegetables (1 to 2 cups) – Spinach, Romaine lettuce, kale, zucchini, red bell peppers, green beans, green peas and eggplant are excellent choices.
  • Grains (1/3 to 2/3 cup) – old fashioned oats, brown rice, quinoa, couscous, sweet potatoes and new potatoes are excellent choices.

Make sure to get adequate hydration!  This means that you should take in at least two liters of WATER (that’s right, coffee, sodas and alcohol do NOT count).

Exercises:


Perform the following exercises in order, completing the number of repetitions indicated.  You can perform 3 to 4 sets for each exercise, then move to the next exercise.

Crunches – Lie on your back on a mat with feet on floor and knees bent.  Cross your arms on your chest.  Raise your head and shoulders off floor a few inches by contracting your abdominals, then return to start.

Reverse Crunches – Lie on your back with knees bent and feet a few inches off floor.  Slowly contract abdominals while rotating pelvis up and bringing knees towards your chest.  Hold, then return to start.

Bicycle – Lie on your back hands behind head and knees lifted to a 45-degree angle.  Move legs as if pedaling on a bicycle while touching your elbow to the opposite knee as you twist back and forth.

Stability Ball Crunches – Lie on a stability ball with it positioned under your lower back.  Place hands behind head.  Contract your abdominals and lift your torso off the ball while keeping the ball stable.  Lower back down to start position.

Plank – Lie on your belly on the floor, then raise body up by resting on your forearms with shoulders directly above your elbows while also coming up on your toes (more challenging) or knees (less challenging).  Hold this position for three deep breaths and return to start.